When we shop at the market or go to a restaurant our first thought is to get food we like to eat and know. There are several foods out there that do not often make it into the shopping cart.
We always think that we don't want that or don't have time to fix that, but the reality is it doesn't take any more time to prepare a well balanced and nutritious meal than going to the drive through and getting something unhealthy when you calculate the time it takes to get through a line of ten cars or ten people in the restaurant.
Below you will find a list of ten foods you should be eating and reasons why.
Healthy Food #1 - Beets
The first item on the list is beets. Yeah, I know. I'm not one for beets either, but if you pick up a fresh beet from the supermarket rather than the can you will be getting a better taste as well as a healthy food. The beet is like red spinach it offers you a great source of folate and betaine. These are two nutrients that can help you lower your blood levels and decrease your risk of heart disease. Sounds pretty good right?
Healthy Food #2 - Cabbage
Cabbage is another source of great vitamins and you don't just have to through it in a salad. You can put cabbage on burgers, eat it in coleslaw, or even Asian style cabbage in your next Chinese dinner dish. Cabbage is just 22 calories of food and contains so many vitamins, it is one of the reason those on an Asian or European diet are healthier. You will find that cabbage contains sulforaphane, which helps boost your immunity to breast cancer. There are many healthy foods that can actually help us fight disease, so you may want to start eating a few.
Healthy Food #3 - Guava
Guava is not a very popular fruit in some cultures, but it is one of the best fruits to take. Guava contains lycopene, which is an antioxidant that fights prostate cancer. You will find that tomatoes and watermelon have some of the lycopene, but it isn't as much as guava. Guava actually has a sweeter flavor than other fruits. It is less acidic so it usually goes down great. For those who can't handle oranges or pineapple this is a pretty great treat. You can eat the fruit plain, make a juice, or have a fruit bowl with bananas and other fruits that also offer you some great nutrients.
Healthy Food #4 - Swiss Chard
Swiss Chard is not a popular item by any means, but again it is very healthy for you. Swiss Chard is a leafy green, which is found in the Mediterranean. You will find that this particular plant contains lutein and zeaxanthin along with carotenoids that help with your eyesight. The carotenoids help reduce the damage of aging to the retinas. This particular plant is good with steak or chicken after it has been steamed.
Healthy Food #5 - Cinnamon
Who doesn't love cinnamon? Surprisingly many of us don't get enough cinnamon. You don't have to have cinnamon in a cinnamon roll, but you can certainly add it to many recipes. It is a great way to help reduce your blood sugar and the risk of heart disease. You can just sprinkle it on oatmeal or even in your coffee depending on what you like most.
Healthy Food #6 - Purslane
Purslane is a vegetable found in Mexico, China, and Greece among other countries. It is a broad leaved weed. You will find this edible plant has more melatonin in it than other fruits and vegetables. This means that you will have an antioxidant in your body that naturally reduces the risk of cancer. Most often this purslane is found among salads.
Healthy Food #7 - Pomegranate
Going back to juices for a minute you will find that the pomegranate juice is one of the most highly recommended juices to purchase. Everyone used to drink orange juice, but now it is pomegranate juice. The pomegranate juice regulates your body, by offering more energy as well as helping to reduce blood pressure. 4 ounces of pomegranate juices provides 50 percent of your daily vitamin C needs as well.
Healthy Food #8 - Goji Berries
Goji Berries is another great fruit to help you reduce the risk of disease; specifically you will help reduce the likelihood of having diabetes when you eat these berries. The Goji Berries are a medical food from Tibet. They have been around for more than 1700 years. You will find that they have an antioxidant that helps reduce diabetes because it offers a way to reduce insulin resistance. You can eat them as a juice, plain, or with yogurt.
Healthy Food #9 - Plums
Plums, especially dried plums which are prunes are another healthy source of food. Prunes offer chlorogenic acid, and antioxidants that are able to reduce the risk of cancer. You will find that prunes are also a great help in regulating the body if you suffer from constipation. You can eat the prunes by themselves or sprinkle them over a prosciutto and back for a few minutes.
Healthy Food #10 - Pumpkin Seeds
The last item on the list is the pumpkin seeds. While we just think about pumpkin seeds during Halloween in most cases you will find that they are a great source of natural minerals our bodies need. They contain magnesium as well as antioxidants. Pumpkin seeds can help reduce the risk of cancer in that they provide more oxygen to your cells and there is less damage. They can usually be found near the peanuts or almonds in a store.
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When it comes to our heart health it's important that we follow a heart health diet, that we get enough exercise and that we learn to control our response to negative stress in our lives.
It's true that heredity plays an important role in our susceptibility to heart health problems, but there are many aspects of our diet and lifestyle we can control, starting with a heart healthy recipe that you will enjoy.
Many studies have demonstrated the benefit of extra virgin olive oil, vegetables and garlic to overall health and wellness, yet it can be tough to combine these into something that is simple to eat, so here is a tasty pesto heart healthy recipe that will not only do wonders for your overall wellness but will taste great too.
I have to admit straight up that I have often had trouble digesting pesto recipes that I get in Italian restaurants, I'm not quite sure why, but my feeling is that there is too much oil or the garlic is perhaps too heavy.
That's the great part about making your own heart healthy recipes such as this pesto is that you can alter the amount of ingrediants to suit your preference.
There are 2 major ingredients in pesto that make it especially healthy for the heart.
Several studies have demonstrated the benefit of quality olive oil to heart health. By swapping other fats or carbohydrates for unsaturated fats such as olive oil you can have a positive impact on both lowering blood pressure and on lowering cholesterol. The impact on lowering blood pressure is a relatively recent finding by scientists and just one more added benefit of a heart healthy recipe that includes olive oil.
Another great ingredient in pesto that benefits the heart is garlic. Once again, several studies have demonstrated a beneficial impact on heart health with garlic including the ability to control and even remove existing plaque build-ups in your arteries. Even more important is that recent findings suggest that pure garlic (as opposed to supplements) is better for your system, pesto heart healthy recipes certainly fill that requirement.
In addition, the fact that this heart healthy recipe is low in salt and includes the tasty and healthy basil herb, also makes it a superb food for our heart.
HEART HEALTHY RECIPE - BEST PESTO
To make pesto you will need a food processor to combine and even liquefy the ingredients turning them into a marriage of flavors that is just simply incredible.
You will need...
1/2 cup of extra virgin olive oil (I've even done 1/4 cup and had good success)
2 peeled garlic cloves (move to 1 if you not garlic crazy)
1/4 cup grated parmesan cheese
1 Tablespoon of lemon juice
2 Cups of fresh Basil leaves (if you find the Basil overpowering, substitute some parsley)
Fresh ground pepper
Combine everything together except the cheese into your food processor and puree until smooth - I like it when it's combined into a thick paste. Finally, stir in the cheese and store it for at least a day in your refrigerator - it will keep for days and the taste will actually get better.
You can east this heart healthy recipe with thin toasts such as Melba toast or oven roasted toast that you make in your own oven. You can also serve it with meats or bump up the flavor of many other recipes. Of course, this pesto recipe will also be great with any pasta. Just remember, keep it cool until you pour it over your pasta.
There you have it, a heart healthy recipe that is quick and simple to make, lasts for days, is big on flavor and inexpensive to make over and over again.
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Finding a list of healthy foods to eat is not as easy you would think. There are a lot of amazing foods in the world that can increase your well being and make you look amazing. It is just about finding them.
What is healthy food?
Healthy food is food that is healthy. Now that might sound oversimplified but that is what it is. You can generally tell what food is healthy and what food is not. Fruit and vegetables are the obvious choice. The problem is that every corner seems to be filled with a fast food joint. This makes making the healthy choices a little bit harder.
Why fruits and vegetables?
They may seem dull to eat but they are the "bread and butter" of healthy foods. You could make a list of healthy foods to eat right now by simply visiting the fruits and vegetables section of any supermarket. Why is this?
Fruits and vegetables contain all the vitamins that your body needs on a daily basis. This includes vitamins A, B, C, D and E. They all serve different areas of the body. On top of this they are also very low in fat. So you are eating food but not storing anything. The low quantity of carbohydrates that they are made of is burnt of quickly throughout the day. Celery for example is in fact considered a negative calorie food. You actually lose weight eating it.
What else is healthy?
To be completely healthy and find a list of healthy foods to eat, you are however going to need more than just fruits and vegetables. Carbohydrates and proteins are the base of any meal. Breads, cereals, rice and pasta are all excellent carbohydrates. The wholemeal choice is always the best option.
Proteins are essential for muscle repair and include meat, poultry, fish and eggs. Of course the right kind of meat must be chosen. Chicken breast is an excellent choice, along with turkey and tuna. When eating eggs it is always best to keep the egg yolks to a minimum. A ratio of 1 yolk to 3 eggs is ideal.
Milk, yoghurt and cheese are excellent sources of calcium which greatly benefits your bone strength. The low fat choice of both is also recommended.
What about fats?
The right kind of fats in the right quantities is absolutely essential. Sweets and fried food generally do not fit in to this category. Fish oil and nuts are rich a source of healthy fats including Omega-3.
How much do I Eat?
This really depends on your daily activity level. To lose weight, carbohydrates and fats should be restricted to a low amount. Weight maintenance can be done simply by making the healthy choices and avoiding junk food.
Can I ever eat junk food?
At the end of the day, we are all human and it is impossible to suppress cravings for junk food for the rest of your life. So you certainly can eat junk food but only once in a while. For example you could reward yourself for a week of healthy eating by going out of a meal. This is fine as long as you are back to healthy eating the next day.
Where can I find a complete list of these healthy foods?
This is a basic overview of a list of healthy foods to eat. There are many guides available that can help you with this and actually do provide you with a list of healthy foods to eat. They can be very affordable and well worth the money.
If you would like some recommendations click here [http://spitfire-product-reviews.com/alistofhealthyfoodstoeat] to visit a review page for these guides.
Did you know that our society is in the midst of a health craze? Any way you turn there is information about being healthier. Eating healthy foods is obviously one of the best ways to improve your health. However when people hear those two words they think of boring, bland foods that are widely available as a natural food co-op. Although healthy foods are things that you have eaten almost every day, at times just prepared in a different way.
Healthy foods as well as eating habits are pleasing both to the palate and plate. However one must remember that healthy foods is that the closer the food is to its natural state the healthier it is for you. Firstly you can start changing your eating habits to more healthy foods by cutting down on the number of prepared foods that you eat. Prepackaged foods are loaded with preservatives and artificial ingredients. Sure packaged foods are convenient, but healthy foods can be also, especially once you get into the habit of preparing them.
Healthy foods are very easy to prepare. In fact it doesn't take much time or money to eat healthy foods. Here is a simple example of a fantastic meal that is easy to prepare, low-priced and features healthy foods. Grill lean hamburger patties until well-cooked. Next place the patties on whole grain all natural hamburger buns. You can serve the burgers with a large tossed salad as well as a side of steamed green beans. Follow this easy meal with a serving of fresh fruit for dessert. This meal can be on your table in less than half an hour and involves all healthy foods.
Grilling or baking lean meats, fish or chicken does not take to long to prepare. Tossing a salad of fresh greens and vegetables can easily be done while the meat is cooking. Alternatively you can round out the meals by using fresh or frozen vegetables. For added variety to your meals you can try using different healthy foods that you haven't tasted before. Check the produce section of your local grocer which is stocked with a whole range of healthy foods including exotic fruits and vegetables. A good number produce sections offer recipes and tips to show how to prepare fruits and vegetables that you may not be familiar with. This is a great way to expose your children to a variety of healthy foods. Of course, you can experiment with many different fresh herbs that are also available in the produce sections that you can try to add different tastes to your meals.
You can prepare healthy foods on a regular basis to prepare fast nutritious meals. Healthy foods can also be used in more exotic recipes when you have the time. Healthy foods can also be prepared ahead of time and frozen for later use. You can be assured that when you prepare your own frozen foods, you know that they are not full of artificial additives and preservatives. Encourage children to get involve in the preparation of the healthy foods, thus creating a time when each can share about their day. Eating healthy foods do not have to cost you time or money, and they are certainly a better option for you.
James L. Paleta provides readers with up-to-date commentaries, articles, and reviews for food as well as other related information [http://www.home-and-health-guide.com].
Making healthy food choices doesn't come naturally. As a matter of fact everywhere you turn there are ads and commercials extolling the benefits of eating unhealthy. That is the American lifestyle, live, work and eat as fast as you can. "Damn the consequences, Full speed ahead!
The consequences can vary from bad to worse. For me it was a trip down the highway with the sirens blaring, the lights flashing and the paramedic feeding me nitroglycerin. That trip was not fun, as a matter of fact, it was down right scary. But it did get my attention!
Being a young man of sixty five I wasn't ready to pilot a rocking chair just waiting to die. I wanted to live, be productive and enjoy life. So I decided that if I wanted to live - I'm working on Methuselah's record - I needed to make some changes in my life.
The first area I needed to change was what I put in my mouth. They say you are what you eat. Eat junk and you will have an unhealthy body. Anyway, change for me doesn't come easy unless I have good reasons for that change. So here's a list of the reasons I came up with to make healthy food choices.
1}Say Goodbye To All The Chemicals
Read the label of that food you are about to serve your family. Look at all the preservatives that are used to keep it from spoiling and better yet look at all those ingredients you can't even pronounce let alone know what they are.
If they are putting sawdust in your food why do they need to change it's name to something you don't understand. You don't suppose they don't want you to know they're putting sawdust in your food do you?
That is one reason I am all for making healthy food choices. All the different preservatives and chemicals that are contained in processed foods couldn't possibly be good for you.
2)I Want To Savor The Flavor
One of the biggest reasons for making healthy food choices for myself is the flavor. I like to taste food! I like the robust flavor of fresh fruits and vegetables. The reason so many vegetable dishes are served with the vegetables swimming in mushroom soup or cheese sauce is that there is no taste to the canned vegetables. You need something to add flavor.
Try some fresh green beans. They are loaded with flavor, delicious to savor and best of all they are loaded with good for you nutrients.
Take an acorn squash, wash it and stick it in the microwave for two to three minutes. When the skin is soft, split in two, scrape out the seeds, add a little butter to each half and you have a food that is so good for you and the best part is it tastes fantastic.
3}I Choose To Eat To Live Longer
Reports of obesity and all the health problems it causes are all over the news these days. From children to adults this problem is getting worse as people turn to fast food for their lunches and dinners.
Obesity puts a terrible strain on your heart, making it work twice as hard to function properly. Causing high blood pressure and all sorts of complications that cannot be reversed unless you lose that weight. Obesity is also directly related to diabetes, which is also on the rise here in America.
Eating healthy makes me feel better and have more energy. If you eat healthy, studies show that you can live longer and have less health issues than someone who does not.
I would like to live to enjoy my grandchildren and one day, their children. I know this is possible so I choose to eat healthy to make sure I have as much time with them as possible. If eating healthy can make you live longer, I choose to eat to live longer.
4}I Choose To Eat To Be In Health
If making healthy food choices helps me to stay in vibrant health then I choose to make healthy food choices. All around me I can see the evidence of making bad food choices. You can too. Just go people watching at any mall or a busy street corner and you'll be overwhelmed at all the results of making bad food choices.
The great thing about making healthy food choices is that you can start anytime. Like right now! I didn't until that ambulance ride got my attention. Now I make healthy food choices every day. Every day it gets easier to make those choices, to say no to unhealthy food and to live a healthy life style.
5)I Want to Enjoy My Family
If Making healthy food choices allows me to live longer and be in healthy so that I can enjoy my family then I choose Healthy Food. I have eight children, eight grand children so far and a fantastic wife.
I want to be able to spend time, quality time with them all to let them know just how special they are and how I love them so much.
I want to be able to spend a lot of time with my wife. When you both work and you're taking care of the kids you don't get to spend a lot of quality time with your spouse. By making healthy food choice now I hope, The Lord Willing, I'll get to spend a lot of quality time with her.
Those are five reason that I choose to make healthy food choices. There are more reasons but you get the idea. Making healthy food choice is a matter of life and death. I choose life! I want to live! That is why I like making Healthy food choices!
Making healthy food choices is confusing and time consuming. At the authors web site: http://healthfood-guide.com/healthyfoodchoices.aspx they help you sort out the truth and hopefully get you on the track to making healthy food choices.
Congratulations, Mommy! Having a child is one of the greatest blessings you will ever receive in your life. Nothing is more fulfilling than being with your little on every day and watching him or her bloom into a great person. However, being a mother is not easy. If you have just given birth, you are at risk for post-partum depression. Most of the time, this depression comes from the baby weight you put on. Being healthy is important. Now that you have someone who needs your utmost care and attention, you must make sure that you should be very healthy. And everyone knows that nothing is healthy about being overweight. So here are effective tips on weight loss after pregnancy.
Tip # 1: Accept That This Won't Happen Instantly
One common mistake that new mothers do is to look for someone to idolize. Often times, these are celebrities that lose weight instantly after giving birth. If you are doing this, stop. Reality check: you won't lose weight instantly and these celebrities have the luxury of paying doctors to do cosmetic surgery on them. They may look good, but they are the worst examples of weight loss after giving birth.
Tip # 2: Recovery is Your Priority
Although you're so excited to lose weight and regain your previous before-motherhood body, you have to recover first. It will take up to 6 months for your body to return to normal. The sign that you have fully recovered is if you are already getting your period regularly. You don't want to have any complications because of forcing yourself to work out right away. Take time to rest because you just gave birth to a baby. What you could do at this point is to focus on the food you eat. Besides, you will most likely be breastfeeding, so whatever you are consuming, your baby will consume as well.
Tip # 3: Set a Realistic Goal
People who fail at losing weight do so because of one thing - they have set unrealistic goals for themselves. If you set unrealistic goals for yourself, you will end up being frustrated and giving up often. You will also probably turn to binge eating which is a very bad habit! It will make you gain weight like crazy without you knowing! Your goal should be something like 30 pounds in 6 months or something similar. The goal should encompass the amount of weight you want to lose along with the time frame you give yourself.
Tip # 4: Exercise Regularly
The keyword in that phrase is the word "regularly". Weight loss after pregnancy is hard to attain without a regular workout routine. It will be easier for you to stick to your goals if you work out regularly. This will constantly make you lose weight and will keep you on track. If you are busy, then 30 minutes for three times in a week is alright. If you have time to spare or while your baby is asleep and you don't have any tasks, go ahead and increase the time for your exercises. However, do not jeopardize your time for sleeping. Most new mothers are sleep deprived. Lack of sleep is never good for losing weight. As much as possible, get enough sleep. If you don't, your metabolism will be really slow. You will end up gaining weight instead.
Tip # 5: Team Up
Working out is more fun when you have other mothers with you. Sharing a goal with other people will motivate you more. Also, there are many workouts that burn a lot of calories that are grouped workouts such as Zumba and Tae Bo! Having friends around will make the experience more memorable and fun.
Tip # 6: Modify your Meals
Meals are important. However, if want to lose weight, you will have to modify your meals a little bit. First of all, you need to eat more meals but in smaller portions. Every breakfast, have some oatmeal or whole wheat bread. There are also many fruits and vegetables that are packed with vitamins and minerals and in fiber, too. Fiber is good for your diet because it will help in making sure your digestion goes smoothly. If you work out a lot, then go for protein rich foods which are not full of fat. Protein will aid in muscle recovery so you can work out more and tone faster.
Tip # 7: Choose To Breastfeed
Breastfeeding will help you lose weight. Decide to stick to it for the next two years. Breastfeeding your baby requires 500 calories from you in a day. That is already worth 2 hours of continuous cardiovascular exercises. Besides, breastfeeding has a lot of benefits especially to the immune system. Your baby will develop faster and will have natural vitamins and minerals that will come from breast milk. Do not skip on that chance.
Tip # 8: Go for Workouts you Can Do at Home
The reason why some new mothers pass on working out is because they believe it consumes so much of their time. Admit it; time is not a luxury when you have a baby around. There is just so much to do. If you have the same situation, then you should workout smart. Choose routines that you can do at home. Split the routines as well. If you can do routines for 15 minutes in the morning, another 15 minutes in the afternoon and 15 minutes in the evening, then that would be great. However, remember that breaking up routines is only advisable when you are a person who knows how to follow a schedule. So if you make one, be sure to stick to it. Take a piece of paper and write down your routines as well. Crunches in the morning, lunges in the afternoon and cardio at night would be a start.
Weight loss after pregnancy seems impossible for some because having a baby requires a lot of attention from the mother. In fact, at times you may feel guilty for even giving yourself some time to exercise and get in shape. Don't be! Everything good that you do for yourself is also good for your child. A healthy mom breeds a healthy kid. Good luck!
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Pulses such as lentils, chick peas, peas and beans are low-fat, high in fiber and have no cholesterol. They are also low on the Glycemic Index which means they are great food to help people struggling to manage their type 2 diabetes.
People who have diabetes are recommended to eat a diet that is about 50 to 60% energy which they get from carbohydrates in fruit and vegetables, whole grains and low-fat milk. Pulses are very healthy to eat as the effect they have on your blood sugar level is not as much as other foods that have carbs in them.
One study tested theories related to pulses. The diabetics they selected had a meal which included dried peas. Their blood sugar levels were tested three hours later. Then they had a meal with potatoes instead of the peas and their blood sugar and insulin levels were higher when tested for the second time.
The second test was on two groups. One group had a wheat-based meal and the other had chickpeas as part of their meal. Again the blood sugar and insulin levels were lower in the first group so this was positive news for those researchers.
Eating foods low on the Glycemic Index will help you better control your blood sugar; of course, pulses are not the only food you should eat. However, as there are numerous varieties, you can eat them without getting sick of them as easily as some other foods.
Pulses are also helpful in decreasing blood fats which can help prevent certain serious complications related to Type 2 diabetes. They're often called the "poor man's food because it's easy to make a meal with them and they're inexpensive, so an ample supply is easy to keep in your cupboard.
Pulses can decrease the risk of heart disease by around 20% and if you eat 150 grams per day, you're helping to keep your body in good health. If you make pulses a regular part of your diet, it's possible you can shed some of the extra weight you have been carrying because this doesn't seem like a diet. It's merely improving the quality of the food you eat.
Eating some pulses can not only affect your blood sugar straightaway but they have also been known to continue affecting them up to four hours later, or even up to the next morning if they were part of your meal the previous evening.
When making changes to your eating plan, it's recommended you speak to your doctor because there may be unknown side effects you couldn't predict because you're not a health professional. However, there's nothing to stop you from asking about eating pulses to help improve your blood sugar and overall health.
You certainly can't go wrong with eating your fill of the various kinds of pulses. There's sure to be some you like to eat, so why not make them a regular part of your diet?
Type 2 diabetes is not a condition you must just live with. It need not slowly and inevitably get worse. You can take control of the disease... and take back your health. Adding pulses to your eating plan will help.
For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body.
The answer isn't in the endless volumes of available information but in yourself.