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THE TEN SUPER FOODS FOR BETTER HEALTH

Wednesday, July 02, 2008

1) SWEET POTATOES- One of the best vegetables you can eat! They are loaded with carotenoids, vitamin C, potassium, and fiber!

2) GRAPE TOMATOES – Sweet and firm and bite sized; perfect for snacking, dipping or salads. They are packed with vitamin C and A, and some fiber too.

3) FAT-FREE (SKIM) or 1% MILK – Excellent source of calcium, vitamins and protein with little or no artery-clogging fat and cholesterol. Also; low-fat yogurt and Soy milk.

4) BROCCOLI – Lots of vitamin C, carotenoids and folic acid.

5) WILD SALMON- Omega-3 fats in fatty fish like salmon can help reduce the risk of sudden-death heart attacks.

6) CRISPBREADS – Whole grain rye crackers, like Wasa, Ry Krisp and Ryvita (usually called crispbreads) are loaded with fiber and are often fat-free.

7) MICROWAVEABLE OR “10-MINUTE” BROWN RICE – Unlike white rice, Brown whole grain rice contains fiber, magnesium, vitamins E and B-6, copper, zinc, and phyto-chemicals.

8) CITRUS FRUITS – Great tasting and rich in vitamin C, folic acid, and fiber.

9) BUTTERNUT SQUASH- Every half cup has 5 grams of fiber and loads of vitamins A and C.

10) SPINICH AND KALE – Packed with vitamins A,C and K, folate, potassium, magnesium, iron, lutein, and phytochemicals.

  
  Member Comments About This Blog Post:

APRILMAY1956 7/24/2008 12:32AM

    Dusty - Do you have any recipes for butternut squash? I'll have to try the crispbreads.
- emoticon

Comment edited on: 7/24/2008 12:30:42 AM

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DJ4HEALTH 7/11/2008 8:52PM

    Love sweet potatoes. Have them almost every day. When the grapefruits come in I have them every day too. I do stay away from cooking my food in the microwave because it kills the nutrients in the foods.

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STEPPINSTAMPER 7/2/2008 11:54AM

    YUM!!! I'm good aside from sweet potatoes.... emoticon

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MILDOLLARSMILE 7/2/2008 10:47AM

    Yikes, I'm in trouble because I am not a big fan of Sweet Potato, Grape Tomatoes, Wild Salmon, Butternut Squash or Kale...Well I have never really tried Kale and I am going to attempt to try Sweet potato baked fries but I don't like mushy so I might be in trouble there. LOL!!! I do however, LOVE raw broccoli, celery, carrots, raddishes (with light ranch), spinich, lettuce, any breads, and brown rice...I just don't eat them like I should...I love to buy but then they just sit in the fridge so not only am I wasting food but money as well...any suggestions to help with adding more of the veggies I like?

It is like I forget about them, same with the fruti, I just don't take the time I need to and I absolutely love many fruits but not sure how to pick them out... I know how to pick out my apples, but pears, mangos, papayas, dragon fruit, pomegranate, grapes I know how, cantelope I kinda know, watermelon but hubby don't like, honeydew and anything else that crunches. LOL!!!

Sorry about the book, than you so much for bringing this to our attention...I may need to try some of the ones I am not wild about (except the salmon, I don't think I will ever be a fan).

~many luvs and hugs
Mel

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ALLTHEWAY4 7/2/2008 8:56AM

    My Uncle, back from Sacramento, CA last month said the whole west coast is shut down for salmon fishing for a year. He says it should be longer because its so over fished you couldn't catch anything for the last few years. We may have to consider other options. emoticon

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SUMMER TIME SALAD TIPS

Monday, June 30, 2008

TIPS ON MAKING AND SERVING A GREAT SALAD

When buying lettuce, select greens that are crisp and free of discoloration. Smell the root end, if it smells bitter, the greens are probably going to taste bitter too. Choose lettuce that smells good.
Heads of lettuce and cabbage should be firm and solid.

Wash greens thoroughly in cool water. Pat dry to remove water; Store in covered container or plastic bag and refrigerate at least 1 hour prior serving to crisp the greens. Be sure to put a dry paper towel in first to absorb any extra dripping water.

For iceberg lettuce, grasp the head in your hands and hit the core area against the countertop; lift out the core. Rinse and drain head core side down.

Just before serving tear lettuce into bite-sized pieces. Cutting with a knife will cause the edges to brown.

Toss greens with dressing and serve immediately; or pass the dressing at the table. Too much dressing will make the salad soggy.

Pasta, rice and vegetable salads should chill for a few hours to allow flavors to marry.




  
  Member Comments About This Blog Post:

MILDOLLARSMILE 7/1/2008 3:01PM

    Thanks for the tip....I love salads but my lettuce goes bad way fast...Do you happen to know how to keep it fresher longer?
Thanks again.
~luvs
Mel

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SOMETHING NEW FOR YOU!

Monday, June 30, 2008

I’m really excited about a new team that UPANDOUT35 and I have recently formed. It’s just a baby, but we formed it especially to find out what particular vitamins, supplements and natural foods people use to help them in their SP journey.

Is something working for you that you’d like to share?

Would you like to know what other people are doing to lose weight?

Want to know what special foods or supplements some people consume as a dietary aid?

Just curious?

Maybe you eat a grapefruit everyday and that helps you. Perhaps you use Slimfast for one of your meals. Let us know so we can see for ourselves how it is helping you lose weight! AND name names. We want to know the exact brand of your supplements.

If any of this interest you then come and check out this new team. It’s just a baby so come and contribute and help us both grow and learn what works for the benefit of all! We hope others will eventually join it and share their secrets so we can ALL glean information that we may like to try ourselves sometime!

If you don’t use anything in particular but want to just check us out, please leave a note saying just that in our forums. It will be nice to know why you are there either way.

Just click on the rose icon on my Sparkpage where it says HEALTHY NATURAL SUPPLEMENTS & FOODS, it’ll take you right there!

If you sell any kind of diet aid, we ask that you don’t “sell it in the forums” but do tell us how much weight you have lost since taking or eating whatever it is and give the web address and your referral name so if someone wants to try it they can check it out and give you the credit. (Preferably those interested will contact you through your Sparkmail for further information; please don't send spam [unsolicited] information to any of the people in the team)

(This team isn’t meant to take the place of any of your other teams, but rather to be an informative addition to your teams)

  
  Member Comments About This Blog Post:

STEPPINSTAMPER 6/30/2008 5:53PM

    Sounds GREAT! Thanks for creating another place for us to find success!! You really are fabulous in the way you constantly hold many of us up, taking time to respond to our blogs and still have time for create new and exciting new team!!! Thanks for being you!

Joanne

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The Cholesterol Vitamin

Friday, June 27, 2008

You Don't Need Drugs to Control Your Cholesterol


Allan Magaziner, DO
Magaziner Center for Wellness and Anti-Aging Medicine

t's widely known that low cholesterol levels help prevent heart attack and stroke. But that's only part of the story. Levels of HDL "good" cholesterol must be high enough to carry harmful forms of cholesterol to the liver to be excreted.
New finding: Research has shown that decreasing LDL "bad" cholesterol by 40% and increasing HDL by 30% lowers the risk for heart attack or stroke by 70% -- a much greater reduction of risk than occurs from lowering either total cholesterol or LDL levels.
The pharmaceutical industry has worked feverishly to develop a prescription medication that significantly increases HDL levels, to be used as a complement to cholesterol-lowering statins that focus primarily on lowering LDL levels.
Latest development: The new drug torcetrapib was pegged as a blockbuster that increases HDL levels by 60% -- that is, until last December, when late-stage clinical trials showed that torcetrapib actually increased heart problems and death rates.
What you may not know: Therapeutic doses of niacin (vitamin B-3) effectively boost HDL levels -- and lower LDL and total cholesterol.
THE "CHOLESTEROL VITAMIN"
Fifty years ago, Canadian scientists discovered that high doses of nicotinic acid -- a form of niacin -- could lower total cholesterol. In a 1975 study of men with heart disease, niacin was shown to reduce the rate of second heart attacks. Later, niacin was found to boost heart-protective HDL levels.
Although niacin alone cannot help everyone with abnormal cholesterol levels -- often it is best used in combination with a statin -- the vitamin is one of the most effective nondrug therapies available.
Ask your doctor about taking niacin if after trying cholesterol-lowering medication you have suffered side effects or your cholesterol levels have not improved within three months of getting a cholesterol test. Or consider trying niacin with the nondrug therapies described below.
How to use: Start with 100 mg of niacin daily and build up over one week to 500 mg a day. Every week, increase the dose by 500 mg until you reach 2,000 mg a day, taken in three divided doses, with meals. Be certain to use nicotinic acid, not niacinamide, a form of B vitamin that does not improve cholesterol levels. Consult your doctor before taking niacin.
The most common side effect of niacin is flushing -- a warm, itchy, rash-like reddening of the face, neck and chest, which lasts about 10 minutes. Flushing is caused by niacin's ability to trigger vasodilation (widening of blood vessels).
To lessen this side effect, choose a form of niacin known as inositol hexanicotinate. It helps prevent the flush without reducing niacin's effectiveness.
Caution: Niacin should be avoided by people with a history of liver disease or stomach ulcers and used with caution by patients with diabetes and/or gallbladder disease. In addition, high-dose niacin (2,000 mg or more) may interact with certain medications, including alpha-blockers, such as doxazosin (Cardura), and the diabetes drug metformin (Glucophage).
OTHER NONDRUG THERAPIES
A diet that keeps sugar and processed food to an absolute minimum and emphasizes fruits and vegetables... whole grains... beans... fish... lean meats... and nuts and seeds can help lower LDL cholesterol and raise HDL levels. So can regular exercise, such as brisk walking, and losing excess weight.
Other nondrug approaches can lower total and LDL cholesterol and boost HDL. Combine the following nondrug therapies with niacin for maximum effectiveness...
Red yeast rice. This Chinese medicine -- a yeast that is grown on white rice, then fermented -- contains monacolins, substances that act as naturally occurring statins. Research in China shows that red yeast rice can lower total cholesterol by 11% to 30%. Typical use: Take 1,200 to 2,400 mg a day of red yeast rice, in two to four doses, with meals.
Not recommended: Policosanol -- a supplement derived from cane sugar that also contains natural statins -- has been widely promoted as effective for lowering cholesterol. However, several recent studies show that policosanol has no significant effect on cholesterol.
Fish oil and flaxseed. Fish oil and flaxseed supply omega-3 fatty acids, which lower total cholesterol and LDL levels and raise HDL levels. Typical dose: For fish oil, take supplements containing a total of 3 g daily of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). If you take a blood-thinning drug, such as aspirin or warfarin (Coumadin), check with your doctor before taking this dose of fish oil. Or use one to three teaspoons of ground flaxseed a day, sprinkled on food or mixed with water or juice. Flaxseed also can help relieve constipation and ease arthritis pain.
Soy. Many studies show that soy can help lower total and LDL cholesterol. Typical use: Try to get 20 g of soy protein a day -- the equivalent of eight ounces of tofu... or one cup of edamame (soy) beans. Important: Soy ice cream and other processed soy foods don't deliver enough soy to help reduce cholesterol.
Caution: If you have been diagnosed with a hormone-dependent cancer, such as some breast malignancies, or are at risk for such a condition, check with your doctor before adding soy to your diet.
Plant sterols. These natural substances, which block the absorption of cholesterol in the intestines, are found in fruits, vegetables, beans, grains and other plants. Regular intake can reduce total cholesterol by 10% and LDL by 14%. Products with plant sterols (or a similar form, plant stanols) include spreads, salad dressings, snack bars and dietary supplements. Typical use: Aim for 1 g to 2 g daily of plant sterols.
Walnuts. A recent study published in the medical journal Angiology showed that people who ate a handful of walnuts daily for eight weeks had a 9% increase in HDL. Walnuts contain polyphenol antioxidants, which also inhibit oxidation of LDL cholesterol. Recommended intake: One ounce of raw walnuts three times daily.

  


ITS A MIRACLE!

Friday, June 27, 2008

I’ve had a miracle happen to me but being the doubter that I am, I didn’t want to say anything until I was sure. But, let me start at the beginning.

I have a spinal problem that keeps me from doing much of anything. Oh I can walk around the house most of the time without a walker or cane on the good days, but I have been unable to go shopping, or for walks like my husband and I used to do, or exercise. The doctors and therapists recommend that I swim or ride a bicycle on flat concrete or pavement for exercise and NOT walk. As luck would have it, I do not have access to a pool and my bicycle needs fixed. (I have a bicycle specially made for just me) Anyways, I have read about so many heavy people here in SP that were able to exercise or at least walk, and I had tried but my back gives out. Then one day when I was thinking about how REBECCAK72 said she started and was able to increase little by little I just felt so … left out.
The Lord God knows the desires of our hearts even before we ask. I thank Him for leading me to SP, which in itself was a miracle. Anyways, I digress… I felt “lead” to go to the treadmill (it’s my husbands) and walk. I did. I walked for 3 minutes and only got to the .05 mile mark before I could go no more. Two days later, I walked for another 3 minutes to the .05 mile mark until I could walk no more. Oddly enough, it wasn’t my back that kept me from walking more. It was my MUSCLES! They were weak and so sore and stiff from virtually no exercise whatever. This continued every other day (3 times) for that week.
This week on Monday, I was able to walk for 5 minutes and make it to the .10 mile mark on the treadmill, without my back giving out. I was huffing and puffing and my muscles were killing me. I just couldn’t go on. On Tuesday, I had an idea. I went to the cupboard and pulled out a partially used box of Access Conversion Bars. I read the back of the package where it says “When you exercise, your muscles burn glucose and fat. As your body burns these fuels, it creates a natural by-product called adenosine. This compound slows down the fat-burning process, and puts a halt to sustained workout. Adenosine also promotes the conversion of glucose into lactic acid – which is why you may experience muscle fatigue and stiffness after exercise.” I was definitely experiencing muscle fatigue and stiffness even from that little bit of exercise. This bar was supposed to enable a person to exercise with minimum muscle fatigue. I followed directions; I ate a bar (tasted pretty good too) and waited the suggested 15 minutes. I got on the treadmill and walked for 8 minutes at 1.5 mph actually making it to the .20 mile mark without muscle fatigue! (Although my hips were complaining vehemently by then) Thinking I’d had a major break through, I went to the store Wednesday, and used a grocery cart to lean on and thought that I would be able to walk far enough to get the 2 items I came for. My back began to hurt me so bad that I could barely stand up. I’m sure the clerk who waited on me wondered why I was dripping in sweat. Pain does that to me. I was so afraid that I would collapse, but I managed to get to my car where I sat wincing in pain for the next few moments until I felt collected enough so I could drive home. My back hurt me so bad. (I usually use one of the in store dune buggy’s to get around) Disappointed, I went home to my favorite chair and sat trying to recover. Wednesday night, while on the computer, I felt lead to eat another access bar and walk again. Again I was able to walk to the .20 mile mark at 1.5 mph. That’s only 8 minutes, but it’s amazing. I was only able to go to the .10 mile mark on Monday, and Wednesday I couldn't even walk for 4 minutes in the store. Now I had gone twice as far for 3 consecutive days by using the Access bar! So…I did the same again tonight. Again I walked to the .20 mile mark in 8 minutes. Ladies and gentlemen, THAT is a miracle!

  
  Member Comments About This Blog Post:

APRILMAY1956 6/28/2008 12:09AM

    You certainly did have a miracle. Isn't it wonderful? Keep up that positive thinking and you will go far (consider it walking with Jesus when you're on that treadmill).
Are the Access bars available in most supermarkets? I lean on the grocery cart myself as well. I had a lot of pain from my leg (I broke it last August) and its taking me a while to feel almost right. I could use an energy boost though to exercise. I will look for your Miracle Access bars. Keep on walking Dusty. You are doing great!
emoticon

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THREEE 6/27/2008 7:17PM

    I believe GOD gives us choices and opportunities...and i believe you were INSPIRED to check out your ACCESS bars and their information for you to be able to help yourself...and i believe we are all miracles
i am so happy for you and the fact that you LISTENED to your inspiration...and that you are gradually getting more movement into your life...have you ever seen JOANNE WOODWARD's "see how she runs"? it was about a teacher who decided she was out of shape and gave herself a goal of finishing a marathon...it was so good to me because she got all suited up for her first day of 'back into exercise' and went out the door and turned back at the end of her driveway...and it took her a couple of days to convince herself to try again...they were good in showing that every step is not necessarily easy, nor always in the right direction...
it sounds like you are headed in the right direction...be careful and ENJOY your SUCCESSES...S M I L E S, karen3

Comment edited on: 6/27/2008 7:20:52 PM

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VICKYWICKY1 6/27/2008 6:50PM

    I believe in miracles! and I believe in you! PTL! Whatever we must do then God will see us through! I am so happy for you! I was bedridden once for 3 mos due to weakness and inability to make my muscles move. So many prayers were said in my behalf. With steroids, I was walking w a walker w/i two weeks! I know what it feels like for you! I am so happy for you. People say they believe in miracles, but hesitate to attribute such things to God! I know a miracle when I have one and you do too! All praise to Him!

Blessings,
Vicky


PS Very few Christians would validate your miracle. We claim to be Christians, yet when we see a miracle, we are hesitant to use the "fanatical" miracle word. Strange, huh? What has happened to the faith in our country? I see miracles everyday. I might not always recognize them because we think "that" always happens (the sun rises in the east, for ex.). Isn't it a miracle that we can count on those things to occur every single day? OK. I'll be quiet now and I can't find your oatmeal cookie recipe in your recipes.

Comment edited on: 6/30/2008 7:51:09 AM

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SANDY6583 6/27/2008 1:07PM

    Way to go! Little by little, inch by inch, that's the way to truly succeed. Keep up the great work!
God bless you!
Sandy emoticon

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GRANDBOBB 6/27/2008 11:35AM

    I'm so happy for you! I was not aware you had such bad back problems. God is good! Keep taking baby steps.
emoticon emoticon

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ITSJUSTJEN 6/27/2008 7:16AM

  Congratulations Dusty! You are the little engine that could! I know you can! Keep up the good work and determination and you will be on your way!

~ Jen

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DOITFORME4 6/27/2008 4:29AM

    Congragulations -thats using baby steps and perseverence you will get a long way with that.Keep working on it.

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