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XANADUREALM's Photo XANADUREALM Posts: 7,243
5/2/14 5:06 P

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You are welcome!

Xana



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CTUPTON's Photo CTUPTON SparkPoints: (126,249)
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3/14/14 7:07 A

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Thanks for all this great information!

chris

GOAL: Reduce A1C,BP,tryglicerides,and weight. HOW? By not eating added sugar, using Omega3s, base meals on veggies, water aerobics at least 3X week and using NuStep when I can't get to the pool.

CAREGIVER SUPPORT PLEASE SEE THESE LINKS:
www.caring.com/
www.agingcare.com/

30 lbs. gone. Now to work on the next 10 lbs.


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XANADUREALM's Photo XANADUREALM Posts: 7,243
2/20/13 6:23 A

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Hi, Everyone ... just checking in, I hope everyone is having a great day!



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SLIMCHANCE5's Photo SLIMCHANCE5 Posts: 2,691
9/15/12 1:41 P

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Just found your team while looking for other "seed sprouters" ! I love all of the wonderful information you have posted!!

"To bring anything into your life, imagine that it's already there"
Richard Bach

I try to be mindful of all of the beautiful things that God sends my way - sunrise, sunsets, birds, bunnies, flowers, friends and strangers and family!

'Life isn't about how to survive the storm,
But how to dance in the rain.'

'Friends are angels who lift us to our feet when our wings have trouble remembering how to fly.'
•*´¨ ) ¸.•*¨) -:¦:-♥
(¸.•´(¸ ;.•Shirley•*¨)
XANADUREALM's Photo XANADUREALM Posts: 7,243
8/13/12 5:21 A

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Welcome new members!

Beans Have Powerfully Beneficial Antioxidants Posted By Dr. Mercola

Researchers tested the antioxidant activity of flavonoids found in the skin of 12 varieties of dry beans. Antioxidants are known to destroy free radicals and help prevent heart disease, cancer and aging.

Following the study, researchers found that black beans had the most antioxidants, followed by red, brown, yellow and white beans.

The darker the bean is the higher level of flavonoids it contains, and therefore a higher antioxidant activity.

from the Journal of Agricultural and Food Chemistry

Dr. Mercola's Comments:

I fully believe that the flavonoid antioxidants are one of the most exciting areas of nutritional research with supplements.

Flavonoids are natural chemicals found in plants, fruits and vegetables. They’re actually the largest group of several thousand compounds belonging to the antioxidant-rich polyphenol family. Flavonoids have many health-promoting properties. As written in The Antioxidant Miracle, flavonoids:

* Improve memory and concentration and are used to treat attention deficit disorder
* Are powerful free radical scavengers that can boost the effectiveness of vitamin C in the antioxidant network
* Regulate nitric oxide, a potent free radical that is a regulator of blood flow
* Keeps your heart healthy in three important ways: They prevent blood clots, protect against oxidation of LDL (bad) cholesterol, and lower high blood pressure
* Improve sexual function in men
* Reduce inflammation and bolster immune function

Flavonoids are present in most all vegetables, such as beans as stated in the above article, as well as fruits such as apples, grapes and blueberries.

Blueberries in particular have been rated #1 in antioxidant capacity by the USDA, and we carry delicious and convenient Wild Blueberry IQ Softgel Capsules in our store that are made from whole fresh blueberries -- and contain 40mg of potent disease fighting anthocyanins per capsule -- more than any other available supplement!

articles.mercola.com/sites/articles/arch
iv
e/2003/12/24/beans-antioxidants.aspx



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XANADUREALM's Photo XANADUREALM Posts: 7,243
3/24/12 6:14 A

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Peas: Secret Weapon Ingredient

Ahem...allow us to introduce to you one of many Secret Weapon Ingredients. And what, you might ask, are Secret Weapon Ingredients? They are versatile foods that are perfect for mixing into many recipes and dishes and provide a nutritional punch to any meal. They are easy and convenient, and their health benefits are numerous. Do you have trouble making your kids eat healthy foods? Sneak these into their meals and their bodies will be grateful.

Peas
Did your mother ever nag you about eating your peas (just like you nag your own children about them)? Turns out you're both right! Peas have a wealth of nutrients, including vitamins, minerals, fiber and protein. That should be enough motivation to eat more than just a mouthful. Sauté with other vegetables (including tomatoes) and eat over brown rice. Add peas to your chicken casseroles, soups, salads, even lasagna. Try them with or without the pods and be creative.

from a sparkpeople.com email



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XANADUREALM's Photo XANADUREALM Posts: 7,243
2/4/12 4:48 P

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10 Favorite Energy Foods

1. Whole wheat pasta
2. Oatmeal
3. Fruit smoothies made with low-fat yogurt
4. Peanut butter
5. Dried fruit (apricots, cranberries, raisins, figs)
6. Yams
7. Beans
8. Apples
9. Carrots
10. Chickpeas



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GINGERPAWZ's Photo GINGERPAWZ SparkPoints: (32,856)
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12/9/11 8:27 P

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emoticon Carrots: They keep you full and good for your eyes.

Sharon

Sharon CST Clarksville Arkansas

Keep your feet on the ground and keep reaching for the stars.

Winners are losers who got up and gave it one more try.

Aspire and Inspire Buddy Support Group: Arctic Fox
Biggest Loser Challenge.


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XANADUREALM's Photo XANADUREALM Posts: 7,243
12/3/11 9:49 A

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Beans: The Super Food that Keeps You Full

The humble bean is quite the super food: packed with calcium, iron, potassium, B vitamins, plus about a quarter of the protein and half the fiber recommended daily for adults—all in a single serving. According to the U.S. Department of Agriculture, beans may even lower LDL ("bad") cholesterol levels, which can help boost heart health. Beans also do double duty in the food pyramid as both a vegetable and a protein. Not to mention, beans are easy to cook with, widely available and inexpensive.




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XANADUREALM's Photo XANADUREALM Posts: 7,243
10/19/11 7:26 A

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emoticon emoticon



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XANADUREALM's Photo XANADUREALM Posts: 7,243
9/8/11 6:37 A

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Salmon: A Superfood‏

There are so many wonderful things about salmon that it’s hard to know where to start.

It’s a fish which even people who don’t like fish can enjoy. It’s firm enough to grill, can be cooked in many different ways, and doesn’t dry out as easily as many other fish. It comes fresh, frozen, smoked, and canned. Wild salmon can be eaten without fear of excess contaminants or mercury, and it has a very high nutrient profile, including the highly-prized omega-3 fatty acids. What’s not to like?




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XANADUREALM's Photo XANADUREALM Posts: 7,243
8/9/11 6:22 A

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Great list!

Xana



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HERZINGM's Photo HERZINGM SparkPoints: (21,224)
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8/7/11 11:26 A

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My personal top 10 "superfoods"
(in no particular order)
1. salmon
2. berries (raspberries & blueberries are favorites)
3. almonds & almond milk
4. oatmeal
5. tomatoes (love to munch on cherry & grape varieties)
6. greek yogurt
7. green tea
8. high fiber, low sugar breakfast cereal
9. hummus
10. bell peppers

Michelle :)Southwest Michigan EST

You must maintain unwavering faith that you can and will prevail in the end, regardless of the difficulties, AND at the same time, have the discipline to confront the most brutal facts of your current reality, whatever they might be.
Jim Collins


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XANADUREALM's Photo XANADUREALM Posts: 7,243
7/29/11 6:45 A

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Wolfspiritmom posted this blog "Food is Your Medicine" . It is very appropriate for "Super Foods!"

www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=4392857




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XANADUREALM's Photo XANADUREALM Posts: 7,243
5/16/11 5:30 A

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Steady Your Blood Pressure with This Picnic Treat

Drop your blood pressure down a few notches by enjoying this pink, juicy picnic treat more often: watermelon.

www.realage.com/tips/lower-blood-pre
ss
ure-with-the-benefits-of-watermelon?R>eid=1098954009&memberid=21042572




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XANADUREALM's Photo XANADUREALM Posts: 7,243
5/11/11 7:29 A

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The thanks for this article goes to Sparkbirdy's blog. Thanks for sharing!

Rethinking Saturated Fat?

You're correct that my thinking on saturated fat has evolved. One catalyst was a scientific analysis of 21 earlier studies, which showed "no significant evidence" that saturated fat in the diet is associated with an increased risk of coronary heart disease.

www.drweil.com/drw/u/QAA400919/Rethi
nk
ing-Saturated-Fat.html




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XANADUREALM's Photo XANADUREALM Posts: 7,243
5/8/11 7:38 A

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XANADUREALM's Photo XANADUREALM Posts: 7,243
5/4/11 9:38 A

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5 Foods That Starve Cancer

New research indicates that preventing cancer cell growth can be as simple as eating the right foods. Improve your nutrition know-how. Fill up on the following foods that starve cancer. ...

Certain foods, eaten in the correct portions and frequency, can provide cancer-starving benefits. Below are 5 foods to eat that can prevent cancer growth:

1. Bok Choy This type of Chinese cabbage contains brassinin; a powerful cancer-fighter, also found in broccoli, cauliflower and Brussels sprouts. Bok Choy should be eaten 3 times a week, in 1/2 cup servings to obtain its full benefits.
2. Cooked Tomatoes have more cancer-fighting properties than raw tomatoes. Both contain the molecule lycopene, but heating the tomato changes its chemical structure and makes the benefits more readily available to your body. You should eat 2-3 (1/2 cup) servings of cooked tomatoes a week.
3. Flounder This fish is rich in omega-3 fatty acids and low in mercury. Three 6-ounce servings a week is ideal.
4. Strawberries The antioxidants in this berry help fight cancers. You should eat 1 cup a day, including the juice.
5. Artichokes contain 3 different cancer-fighting molecules. Enjoy ¼ cup of hearts per day.

www.doctoroz.com/videos/5-foods-star
ve
-cancer




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XANADUREALM's Photo XANADUREALM Posts: 7,243
5/3/11 7:43 A

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Peas: Secret Weapon Ingredient

Ahem...allow us to introduce to you one of many Secret Weapon Ingredients. And what, you might ask, are Secret Weapon Ingredients? They are versatile foods that are perfect for mixing into many recipes and dishes and provide a nutritional punch to any meal. They are easy and convenient, and their health benefits are numerous. Do you have trouble making your kids eat healthy foods? Sneak these into their meals and their bodies will be grateful.

Peas
Did your mother ever nag you about eating your peas (just like you nag your own children about them)? Turns out you're both right! Peas have a wealth of nutrients, including vitamins, minerals, fiber and protein. That should be enough motivation to eat more than just a mouthful. Sauté with other vegetables (including tomatoes) and eat over brown rice. Add peas to your chicken casseroles, soups, salads, even lasagna. Try them with or without the pods and be creative.

from a sparkpeople.com email



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XANADUREALM's Photo XANADUREALM Posts: 7,243
5/1/11 7:41 A

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Fermentation and Its Health Benefits
By Robert L Lawrence M.Ed., D.C., D.A.C.B.N.

Fermentation and Fermented Foods:
The Mingling of History and Culture

The origin of fermented foods is lost in antiquity, but fermentation is one of man’s oldest attempts at food preservation and preparation. There are biblical references to fermented wine production and recorded indications of Assyrian king Ashurbanipal (668-626 BCE) on what he considered to be the best wines of his time. Fermentation, however, predates even these early writings. It is suspected that the natural fermentation processes for grains and dairy led to the development of beer, wine, cheese and yogurt about the time early man moved away from a hunter-gatherer society into an agriculture-based society. To survive, ancient man had to harness nature. Food begins to spoil the moment it is harvested, but food preservation enabled man to put down roots, live in one place, and form communities. He no longer had to consume the kill or the harvest immediately. Fermentation became popular at the dawn of civilization not only because it preserved food, but also because it provided a variety of tastes and food forms.

The astonishing fact about food preservation is that, historically, it has permeated every culture. The cultural heritage of virtually all civilizations includes fermented foods made by the souring action of microbes. Fermented foods are consumed in every country throughout the world and have played an important role in our diet for centuries. Similar foods can be found in every culture, with only the name changing, indicating that fermentation has universal application and appeal. Additionally, there are nutritional benefits from fermented foods.

Historical, Cultural Fermentation

Fermenting food occurred among various native peoples, and was propagated through oral communication. During the Middle Ages, various fermented foods and drinks depended upon raw materials, environmental conditions, and the local taste preferences. Among the vegetables preserved through lacto-fermentation—using lactobacillus (and lactic acid)—cabbage has been preferred. In China, records date that cabbage has been fermented for over 6,000 years. In Europe and today in North America, the principal lacto-fermented vegetable food is cabbage—in the form of sauerkraut. Described in historical Roman texts, sauerkraut was prized for its delicious taste and medicinal properties. Tiberius carried a barrel of sauerkraut with him during long voyages to the Middle East because the Romans knew that the lactic acid it contained protected them from intestinal infections.

Captain James Cook, during his sailing trips (1768 to 1780), forced his crew to eat sauerkraut. He became well known for the extraordinary survival record and health of the shipmates on board his ships. The sauerkraut provided vitamin C to protect the entire crew from scurvy—with no cases occurring during the 27-month voyages. Russia and Poland use pickled green tomatoes, peppers and lettuces. Lacto-fermented vegetables form part of Asian cuisines as well. The peoples of Japan, China and Korea make pickled preparations of cabbage, turnip, eggplant, cucumber, onion, squash and carrot. Korean kimchi, for example, is a lacto-fermented condiment of cabbage with other vegetables and seasonings and is eaten daily. Early American tradition includes many types of relishes, developed primarily to mask the taste and odor of less than fresh food. In India, varieties of chutneys, all of which were originally lacto-fermented products, are traditional foods.

One striking observation of ethnic cuisines is that it is rare when meals are eaten without at least one fermented food. In France if one were to take away bread, cheese, wine and beer—all produced through fermentation—meals would be much impoverished. In Japan, it’s not a complete meal without miso, soy sauce and pickles—all fermented foods. In India soured milk is consumed at practically every meal. In Indonesia tempeh is eaten regularly, and in Africa porridge of fermented millet, corn, cassava, and sorghum are daily staples. In Moslem countries they consume fermented-grain breads and milk products.

Fermented foods are usually produced as a means of preserving perishable ingredients such as milk, vegetables, and fish when refrigeration is unavailable or too costly. Beyond its use as a valuable food preservation method, unique nutrient complexes are also created during fermentation. The abundant microorganisms in the fermentation process produce vitamins, enzymes, antioxidants, beta-glucans, and phytonutrients.

www.transformyourhealth.com/webnewsl
et
ters/oct07/fermentationhealthbenefitR>sarticle.htm




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4/30/11 5:46 A

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Sauerkraut is the Original Probiotic Superfood by Kerri Knox, RN

With the advent of refrigeration and airline flights, getting and storing fresh vegetables year round is not something most people have to be concerned about. But before cold storage and long haul shipping was commonplace, vegetables spoiled very quickly and only creative solutions kept vegetables fresh for more than a few days after ripening. Sauerkraut is one solution to this problem that not only keeps vegetables fresh for months on end, but also confers exciting health benefits in the form of probiotics and nutrients that the plant in its natural form doesn't have.

Sauerkraut and its spicier Asian cousin Kim Chee are age old superfoods that are beginning to make a comeback due to their unique taste and benefits of 'good bacteria'. Fresh cabbage is already pre-populated with the bacteria required to lactoferment itself. It's easy to see how our ancestors might have first discovered this tasty side dish after a forgotten dish of cabbage was found after a few weeks left in a corner. While the process of allowing a cabbage to sit for weeks may not sound appetizing, this fermentation process is accomplished with lactic acid bacteria digesting the sugar of the cabbage in a process similar to how yogurt is made. Like yogurt, the fermentation process makes cabbage healthier and more digestible than the plant in its original form. In addition to creating a naturally occurring probiotic supplement, fermentation adds other nutritional benefits as well. Cabbage in its raw form contains substances called 'goitrogens' that can block the production of thyroid hormone, but goitrogens are reduced or eliminated through the fermentation process. Another 'bonus' of eating sauerkraut is that it is higher in B vitamins than cabbage, particularly in vitamin B12, making sauerkraut a perfect food for vegans.

Smart sailors and explorers from ancient times, too, used sauerkraut as a shipboard staple that they knew would provide them with vegetables even months into a voyage. Shipboard records from around the world show that scurvy, a painful and deadly vitamin C deficiency disease that was rampant on shipboard voyages, was a nonexistent problem when perfectly preserved casks of vitamin C containing sauerkraut were regularly opened on long voyages. Not only was the sauerkraut a tasty addition to a sailor's monotonous diet, but the good bacteria likely also protected sailors from getting the digestive complaints that so often plagued these men who boarded in cramped and unhygienic areas below-decks for months, and sometimes even years, on end.

While sauerkraut may be an 'acquired' taste for modern peoples used to mostly fresh or cooked vegetables, its tangy taste would have been a welcome treat for those in northern climates enduring long cold winters when all other vegetables had been eaten long before. In any case, it's a delicious accompaniment to dishes from around the world. But all sauerkraut is not equal and modern processing has created canned and jarred sauerkraut that have been heat treated and pasteurized, destroying the fragile bacteria that are the main reason for eating sauerkraut in the first place. Fortunately, artisan companies are bringing back this ancient superfood in the form of small batches of raw unpasteurized boutique sauerkrauts with unique taste twists such a sea vegetables, detoxifying herbs and even apple and fennel. But make sure that it says 'Raw' or 'Unpasteurized' in order to make sure that it's a 'living' food with beneficial bacteria. Even better, homemade sauerkraut is a simple and inexpensive way to brew up an effective natural probiotic 'supplement' that won't require taking any pills, powders or potions.

www.naturalnews.com/029213_sauerkrau
t_
probiotics.html




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XANADUREALM's Photo XANADUREALM Posts: 7,243
4/29/11 7:03 A

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# 10 Yogurt and Kefir (This is the last of Dr Perricone's Super Foods, any suggestions on a super food that you would like to know more about?)

Production of traditional kefir requires a starter community of kefir grains which are added to the liquid one wishes to ferment. Kefir grains cannot be produced from scratch, but the grains grow during fermentation, and additional grains are produced. Kefir grains can be bought or donated by other growers.

The kefiran in kefir has been shown to suppress an increase in blood pressure and reduce serum cholesterol levels in rats.

Kefir contains compounds that have antimutagenic and antioxidant properties, although it is not clear whether these compounds are beneficial when kefir is consumed.

Consumption

Some find kefir too sour on its own and prefer to add flavors or sweeteners. Frozen fruits can be mixed with kefir in a blender to make a smoothie. Kefir is sold with different varieties of fruit and flavors already added, both in the organic/ecologic and non-organic varieties. It is a breakfast, lunch and dinner drink popular across all areas of Russia, Belarus, Bosnia and Herzegovina, Ukraine, Hungary, Romania, Moldova, Poland, Norway, Sweden, Finland, Latvia, Estonia and Lithuania where it is known as an affordable health drink. It is drunk the same way as milk, often accompanying pastries and other sweets. Kefir, known as "yogurt de pajaritos" (bird's yoghurt), is also commonly consumed in Chile, where it may have been introduced by any of the various waves of migrants from the former Ottoman empire and migrants from Eastern Europe. The health benefits of kefir have recently made it more popular in the U.S. It can be found at Publix, Trader Joe's, Whole Foods and other grocery stores.


en.wikipedia.org/wiki/Kefir



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XANADUREALM's Photo XANADUREALM Posts: 7,243
4/28/11 6:44 A

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#9 Sprouts

What Are the Benefits of Sprouting Seeds?

We all know we should eat plenty of leafy, green veggies and plants as part of a healthy lifestyle, but sprouted seeds are a less well-known source of nutrition. Sprouting seeds like alfalfa, broccoli, sunflower seeds and pumpkin seeds possess powerful nutritional benefits. Growing your own sprouts provides an easy, economical and eco-friendly source of food.

More Nutrients - Sprouts are seeds that have begun to grow into plants. They are a living food, and they continue to grow and gain nutrients even after being harvested. Vegetables at the grocery store begin to wilt and lose nutrients as soon as they are picked, and may not deliver the nutritional values quoted on the label. Sprouted seeds can deliver antioxidants, vitamins and minerals in much higher numbers. A study from scientists at UCLA shows that broccoli sprouts contain a chemical called sulforaphane, which supports antioxidants in fighting cancer and boosts the immune system.

More Easily Digested - Sprouts are also easy to digest. As a living food, sprouts contain high numbers of enzymes for growth, which aid in digestion. Plants are typically difficult for the body to digest because they contain complex sugars and dense vegetable proteins. The digestibility of sprouts means the body is better able to extract the nutrients from sprouts and metabolize them.

Economical - Not only are sprouts good for your health, they're good for your wallet, too. Sprouting your own seeds is a way to obtain food for next to nothing. Although many seed-sprouting kits are available in health and specialty food stores or online, all you really need is a jar, some seeds and a little bit of water. Once sprouted, the seeds will continue to grow like an indoor garden, and they require only minimal care.

www.ehow.com/list_6893200_benefits-s
pr
outing-seeds_.html




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4/27/11 8:50 A

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#8 Nuts and Seeds

Eating nuts and seeds are a great way to add vitamins, minerals, fiber, and essential fatty acids (like omega 3 and omega 6), to your diet. Some great choices include almonds, cashews, flaxseeds (ground), peanuts, pumpkin seeds, sesame seeds, sunflower seeds, and walnuts. If you have time, you may want to purchase raw nuts and seeds and soak them in purified water for up to 24 hours; this starts the germination process, which makes them much more nutritious.

www.veghealthguide.com/nuts-seeds/



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#7 - Hot Peppers

Hillary’s Health Plan: Hot Peppers By TARA PARKER-POPE

During a recent “60 Minutes” interview, Senator Hillary Clinton unveiled a surprising weapon in her fight to become the Democratic presidential nominee: hot peppers.

“I eat a lot of hot peppers,” she told CBS News anchor Katie Couric, who had asked her how she maintains her stamina on the campaign trail. “I for some reason started doing that in 1992, and I swear by it. I think it keeps my metabolism revved up and keeps me healthy.”

Nutritionists say Mrs. Clinton may be on to something. Although the scientific study of hot peppers is limited, there are some suggestions that capsaicin, the active ingredient in peppers, has numerous health benefits.

For starters, peppers contain several important nutrients, including beta-carotene, lutein, zeaxanthin and vitamin C, said Jonny Bowden, a board-certified nutritionist and author of “The 150 Healthiest Foods on Earth.” In fact, peppers contain about twice the amount of vitamin C found in citrus fruits, which may help explain why they have emerged as a popular home remedy for fighting colds

Much of the research on capsaicin involves pain relief, and capsaicin is a common ingredient in over-the-counter pain creams. The analgesic effect of the capsaicin found in peppers may help explain why Mrs. Clinton believes it makes her feel better.

“People on those kinds of schedules, they are wearing their body down and not sleeping much,” Dr. Bowden said. “Possibly it could be like taking a couple of aspirins.”

Hot peppers also may slightly boost the metabolism, which could give Mrs. Clinton a sense of having more stamina and energy. “If you ate a big hot pepper, it would be hard to go right to sleep,” Dr. Bowden said.

well.blogs.nytimes.com/2008/02/12/hi
ll
arys-health-plan-hot-peppers/




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4/24/11 7:09 A

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Dr. Perricone's No. 6 Superfood: Barley Grass, Wheatgrass and Other Green Foods

Plant Power in Small Packages
When we talk about "green foods," we're referring to a group of foods that includes young cereal grasses like barley grass and wheatgrass, as well a blue-green algae known as BGA. Nutritionally, they are close cousins to dark green leafy vegetables, but offer far greater levels of "nutrient density." In other words, an ounce of these concentrated green foods contains much more of the beneficial phytonutrients found in an ounce of green vegetables.

The results of many experimental studies show that green foods have marked beneficial effects on cholesterol, blood pressure, immune response and cancer prevention. These effects are attributed in part to their high concentrations of chlorophyll.

Chlorophyll, the phytochemical that gives leaves, plants and algae their green hues, is the plant equivalent of the oxygen-carrying red pigment hemoglobin in red blood cells. Dietary chlorophyll inhibits disease bacteria and exerts therapeutic effects on bad breath and internal odors.

www.oprah.com/health/Barley-Grass-Wh
ea
tgrass-and-Green-Foods-Superfood-No-6/1




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Number 5 on Dr Perricone's Super Food List - Buckwheat

Buckwheat is a fruit, despite its name, that comes from the same family as rhubarb and sorrel. According to Enabling.org, buckwheat is a gluten-free food that is ground into buckwheat flour, which is close to being a "complete" protein because it has all eight essential amino acids. However, when sold in a mixture with wheat flour, the food is no longer gluten-free. Buckwheat is highly nutritious because it contains a lot of fiber, helps regulate glucose levels and contains B vitamins.

www.ehow.com/list_6456976_nutritiona
l-
foods-made-buckwheat-flour.html




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Beans Have Powerfully Beneficial Antioxidants Posted By Dr. Mercola

Researchers tested the antioxidant activity of flavonoids found in the skin of 12 varieties of dry beans. Antioxidants are known to destroy free radicals and help prevent heart disease, cancer and aging.

Following the study, researchers found that black beans had the most antioxidants, followed by red, brown, yellow and white beans.

The darker the bean is the higher level of flavonoids it contains, and therefore a higher antioxidant activity.

from the Journal of Agricultural and Food Chemistry

Dr. Mercola's Comments:

I fully believe that the flavonoid antioxidants are one of the most exciting areas of nutritional research with supplements.

Flavonoids are natural chemicals found in plants, fruits and vegetables. They’re actually the largest group of several thousand compounds belonging to the antioxidant-rich polyphenol family. Flavonoids have many health-promoting properties. As written in The Antioxidant Miracle, flavonoids:

* Improve memory and concentration and are used to treat attention deficit disorder
* Are powerful free radical scavengers that can boost the effectiveness of vitamin C in the antioxidant network
* Regulate nitric oxide, a potent free radical that is a regulator of blood flow
* Keeps your heart healthy in three important ways: They prevent blood clots, protect against oxidation of LDL (bad) cholesterol, and lower high blood pressure
* Improve sexual function in men
* Reduce inflammation and bolster immune function

Flavonoids are present in most all vegetables, such as beans as stated in the above article, as well as fruits such as apples, grapes and blueberries.

Blueberries in particular have been rated #1 in antioxidant capacity by the USDA, and we carry delicious and convenient Wild Blueberry IQ Softgel Capsules in our store that are made from whole fresh blueberries -- and contain 40mg of potent disease fighting anthocyanins per capsule -- more than any other available supplement!

articles.mercola.com/sites/articles/
ar
chive/2003/12/24/beans-antioxidants.R>aspx




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Whole grain barley is a healthy high-fiber, high-protein grain boasting numerous health benefits. When cooked, barley has a chewy texture and nutty flavor, similar to brown rice. Although soup is the most popular way to eat barley, you can use it like any other grain such as couscous or rice. Serve a curry or stir-fry over barley instead of rice or make a barley pilaf.

Barley and your health:
According to the FDA, barley's soluble fiber reduces the risk of coronary heart disease and can lower cholesterol. But that's not all that this amazing food does! Barley also contains insoluble fiber, which reduces the risk of Type 2 diabetes and colon cancer. One cup of cooked barley provides 193 calories, 6 grams of fiber and 3.5 grams of protein. With less than one gram of fat per serving, barley is a virtually fat-free food and is also cholesterol-free.

vegetarian.about.com/od/glossary/g/b
ar
ley.htm




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The Allium Family

Known as the “stinking rose,” garlic has countless health and medicinal benefits. A member of the allium family, it's easy to grow and takes up little space in the garden.

Ditch the bottled and powdered stuff if you want to reap more of the myriad health benefits. Pungent and tasty, garlic can help lower cholesterol and blood clots, plus it can have a small effect on high blood pressure. Crush or chop it to release more of the antioxidants.



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Acai Berries and Acai Berry Juice -- What Are the Health Benefits?

Have you heard about the acai berry? Do you want to know more about the health benefits of acai berries and berry juice? Acai berries are highly touted by marketers who say it’s one of the elite superfoods with anti-aging and weight loss properties. Some manufacturers use acai berries in cosmetics and beauty products. But do scientific studies support these claims of acai benefits?

What is the acai berry?

The acai berry is an inch-long reddish, purple fruit. It comes from the acai palm tree (Euterpe oleracea), which is native to Central and South America.

Research on the acai berry has focused on its possible antioxidant activity. Theoretically, that activity may help prevent diseases caused by oxidative stress such as heart disease and cancer.
Is the acai berry healthy?

Acai contains several substances called anthocyanins and flavonoids.

The word anthocyanin comes from two Greek words meaning “plant” and “blue.” Anthocyanins are responsible for the red, purple, and blue hues in many fruits, vegetables, and flowers. Foods that are richest in anthocyanins -- such as blueberries, red grapes, red wine, and acai -- are very strongly colored, ranging from deep purple to black.

Anthocyanins and flavonoids are powerful antioxidants that help defend the body against life's stressors. They also play a role in the body's cell protection system. Free radicals are harmful byproducts produced by the body. Eating a diet rich in antioxidants may interfere with aging and the disease process by neutralizing free radicals.

By lessening the destructive power of free radicals, antioxidants may help reduce the risk of some diseases, such as heart disease and cancer.
Are there known health benefits of acai berries?

Some studies show that acai fruit pulp has a very high antioxidant capacity with even more antioxidant content than cranberry, raspberry, blackberry, strawberry, or blueberry. Studies are ongoing, though, and the jury is still out.

People eat acai berries to address various health conditions. But so far, acai berries have no known health benefit that’s any different than that of other similar fruits.
Can acai berries boost weight loss?

Scientists are learning more about the functional power of superfoods, such as the acai berry. Although acai is touted in some weight loss products, few studies have tested the benefit of acai in promoting weight loss.

For now, plenty of research supports eating a diet rich in antioxidants. There’s no doubt that berries and other fruits are a key part of any healthy diet promoting weight loss. The jury’s still out on whether there is something special about acai’s ability to shed excess pounds.
Why are acai berries used in beauty products?

Some cosmetics and beauty products contain acai oil in the ingredient list. That’s because acai oil is a powerhouse of antioxidants.

Studies show that acai oil may be a safe alternative to other tropical oils used in beauty products such as facial and body creams, anti-aging skin therapies, shampoos and conditioners, and other products. When acai oil is processed and stored long-term, the antioxidant levels remain high.
Do acai berries and acai juice have any side effects?

If you have pollen allergies or have a known hypersensitivity to acai or similar berries, you may want to avoid this fruit. When eaten in moderate amounts, though, acai is likely safe.

www.webmd.com/diet/guide/acai-berrie
s-
and-acai-berry-juice-what-are-the-heR>alth-benefits




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Dr. Perricone's 10 Superfoods

Of course, there are more than just 10 "superfoods." In fact, just about every brightly colored fruit and vegetable fits the category of a superfood, as do nuts, beans, seeds and aromatic and brightly colored herbs and spices. The beneficial properties of each one of these superfoods could fill an entire book.

he 10 featured here were chosen because of their direct link to the Brain-Beauty Connection. These foods (listed here in alphabetical order) are rich in either the Essential Fatty Acids (EFAs), antioxidants or fiber, and as in the case of açaí—all three!

In addition, we have included foods that have been proven to lower or help regulate blood sugar levels—an extremely important factor for all of those concerned with slowing the aging process and preventing diabetes, obesity, wrinkles and a host of degenerative diseases.

Learn More About Dr. Perricone's Superfoods:

* Açaí
* The Allium Family
* Barley
* Beans and Lentils
* Buckwheat
* Green Foods
* Hot Peppers
* Nuts and Seeds
* Sprouts
* Yogurt and Kefir

www.oprah.com/health/Dr-Perricones-1
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Superfoods




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Discover a diet that's about what you do eat, not what you don't eat.

Dieting doesn't mean just eliminating the foods from your menu. There are some foods you might want to add. In the book the Superfoods RX Diet, Registered Dietician Wendy Bazalian looks into eating the right foods in the right amount.

"Super Foods" are disease-fighting, metabolism-boosting foods and the tennis ball and deck of cards is all you need to know about portion control. Eat, do not skip, meals on the SuperFoodsRx diet. It will satisfy the body and the mind, too. SuperFoods snacks boost your energy and are the best way to beat the afternoon slump. This will add foods and combinations to your diet to help lose weight. Success is about adding in the elements that support your healthy weight and your long term health.

The SuperFoodsRx Diet is not about deprivation, but about eating.

1. SuperFoods and sidekicks
Examples: Blueberries, beans, broccoli, kiwi, tomatoes, apple, and avocado.
2. Portion control is also important, but it's extremely easy on the SuperFoodsRx diet. Example: Don't eat more than the size of a tennis ball and deck of cards. Dinner: A plate with salmon, sweet potato (baked) and a side of salad or broccoli.
3. Meals you should eat: breakfast, mid morning beverage, lunch, afternoon snack favorite, and dinner.
Examples: Breakfast: oatmeal and blueberries; yogurt and berries (lots of options to fit 'your style') Lunch: Greek salad roll-ups with turkey, bean and vegetable soup Snack: of dried cherries and walnuts and "It's Good To Be Blue Bevvy"

These foods can fit personal eating styles, can be in abundance "with" portion control, can be delicious and satisfying. They can also have variety, but not too much. Have practical variety! You do not have to eat seven different breakfasts a week, like some diets will impractically recommend.
4. Mix and match snacks Snack-time: for balance of energy: There are two lists of snack options - choose one from each group: whole grains or fruit and vegetables. Match with a lean protein or healthy fat for a great balance.
Examples: Grain, fruit or veg:
dried cherries
Apple
Carrots
Whole grain crackers
raisins

Protein/Healthy fat:
walnuts
peanut butter
almonds
cheddar cheese
hummus
yogurt

It's about fitting your style, grab it and go. It's the perfect solution for the 'afternoon slump'. Snacks are "mandatory," don't skip meals or snacks on the SuperFoodsRx diet.
5. Life Plan: Your lifestyle - a "recipe" for healthy living. Super Foods, exercise, stress management and sleep are all important metabolically, but it's not hard! Super Foods themselves play a role in these areas, too.

The elements of an overall lifestyle that supports weight loss and maintaining weight loss success overtime. The SuperFoodsRx diet is about real life, practical, easy, busy-person's goals toward healthy weight and overall health.

abclocal.go.com/kgo/story?section=vi
ew
_from_the_bay/health_fitness&id=5893468




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Our 10 Favorite Energy Foods

1. Whole wheat pasta
2. Oatmeal
3. Fruit smoothies made with low-fat yogurt
4. Peanut butter
5. Dried fruit (apricots, cranberries, raisins, figs)
6. Yams
7. Beans
8. Apples
9. Carrots
10. Chickpeas
www.sparkpeople.com/resource/nutriti
on
_articles.asp?id=65




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15 Foods To Help You Lose

from "Good Housekeeping" Magazine By Denise Foley

A better way to get real weight-loss results? Go grocery shopping. New research points to more than a dozen foods, from beans to beef, that can help you fight hunger, kick your candy addiction, boost your metabolism-and ultimately shed pounds. And some of these superfoods deliver health bonuses too.

1. Eggs. Skip the bagel this morning. Eggs, which are full of protein, will help you feel fuller longer-a lot longer...Other research has shown that protein may also prevent spikes in blood sugar, which can lead to food cravings.

2. Beans. You've probably never heard of cholecystokinin, but it's one of your best weight-loss pals. This digestive hormone is a natural appetite suppressant. So how do you get more cholecystokinin? One way, report researchers at the University of California at Davis, is by eating beans:There's also some evidence that beans keep blood sugar on an even keel, so you can stave off hunger longer. Heart-health bonus: High-fiber beans can lower your cholesterol.

3. Salad. Do you tend to stuff yourself at meals? Control that calorie intake by starting with a large salad (but hold the creamy dressing). The secret, say researchers, is the sheer volume of a salad, which makes you feel too full to pig out. Health bonus: A study published in the Journal of the American Dietetic Association found that people who ate one salad a day with dressing had higher levels of vitamins C and E, folic acid, lycopene, and carotenoids-all disease fighters-than those who didn't add salad to their daily menu.

4. Green tea. The slimming ingredient isn't caffeine. Antioxidants called catechins are what help speed metabolism and fat burning. Health bonus: also lowers (bad) LDL cholesterol.

5. Pears. They're now recognized as having more fiber. At six grams (formerly four grams) per medium-size pear, they're great at filling you up. Apples come in second, with about three grams per medium-size fruit. Both contain pectin fiber, which decreases blood-sugar levels, helping you avoid between-meal snacking.

6. Soup. A cup of chicken soup is as appetite blunting as a piece of chicken: Researchers speculate that even the simplest soup satisfies hunger because your brain perceives it as filling.

7. Lean beef. It's what's for dinner-or should be, if you're trying to shed pounds. The amino acid leucine, which is abundant in proteins like meat and fish as well as in dairy products, can help you pare down while maintaining calorie-burning muscle. Eating anywhere from nine to 10 ounces of beef a day on a roughly 1,700-calorie diet helped the women lose more weight, more fat, and less muscle mass than a control group consuming the same number of calories, but less protein. The beef eaters also had fewer hunger pangs.

8. Olive oil. Fight off middle-age pounds with extra virgin olive oil. A monounsaturated fat, it'll help you burn calories. It works well in salad dressings, as a bread dip, or for sautéing.

9. Grapefruit. It's back! A 2006 study of 91 obese people conducted at the Nutrition and Metabolic Research Center at Scripps Clinic found that eating half a grapefruit before each meal or drinking a serving of the juice three times a day helped people drop more than three pounds over 12 weeks. The fruit's phytochemicals reduce insulin levels, a process that may force your body to convert calories into energy rather than flab.

10. Cinnamon. Sprinkle it on foods to help cure those mid-afternoon sugar slumps. Health bonus: One USDA study showed that just a quarter teaspoon of cinnamon a day lowered the blood sugar, cholesterol, and triglyceride levels in people with type 2 diabetes.

11. Vinegar. It's a great filler-upper. Acetic acid in the vinegar may slow the passage of food from the stomach into the small intestine, so your tummy stays full longer. Vinegar can also short-circuit the swift blood-sugar rise that occurs after you eat refined carbs such as white bread, cookies, and crackers.

12. Tofu. It seems too light to be filling, but a study at Louisiana State University showed that tofu does the job. Researchers tested it against chicken as a pre-meal appetizer for 42 overweight women-and the participants who had tofu ate less food during the meal. The secret: Tofu is an appetite-quashing protein.

13. Nuts. Yes, they are fattening: A handful of peanuts is about 165 calories. But research shows that people who snack on nuts tend to be slimmer than those who don't. A study from Purdue University found that when a group of 15 normal-weight people added about 500 calories worth of peanuts to their regular diet, they consumed less at subsequent meals. The participants also revved up their resting metabolism by 11 percent, which means they burned more calories even when relaxing. Health bonus: Walnuts contain omega-3 fatty acids. And researchers at Loma Linda University recently found that eating 10 to 20 whole pecans daily can reduce heart disease risks.

14. High-fiber cereal. Studies show that you can curb your appetite by eating a bowl for breakfast. But how well does it really work? Researchers at the VA Medical Center and the University of Minnesota in Minneapolis tested the theory against the ultimate diet challenge: the buffet table. They gave 14 volunteers one of five cereals before sending them out to the smorgasbord. Those who'd had the highest-fiber cereal ate less than those who didn't have as much fiber in the morning. Try General Mills Fiber One (14 grams per serving) or Kellogg's All Bran With Extra Fiber (13 grams per serving).

15. Hot red pepper. Eating a bowl of spicy chili regularly can help you lose weight. The magic ingredient may be capsaicin, which helps suppress appetite.

www.webmd.com/diet/features/15-foods
-t
o-help-you-lose




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Tomatoes: Secret Weapon Ingredients

This amazing fruit, which we commonly call a vegetable, is easy to add to meals. No matter its classification, the fact of the matter is that tomatoes are proven to reduce the risk of certain cancers, especially those in the digestive tract, by absorbing free radicals. They provide great antioxidant protection for your body. As a bonus, they are probably one of the easiest Secret Weapon Ingredients to include in your cooking. Add to omelets, top salads, or toss into spaghetti sauce. Want more? Make your own homemade salsa, mixing chopped tomatoes, onions and chili peppers.



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Foods That Make You Beautiful

Stop buying drugstore creams and potions that promise whiter teeth, healthier hair and brighter skin – you can achieve your beauty goals by changing your diet. Beauty comes from within, so treat your body right and eat your way to better looks with these healthy foods.

Whiter Teeth: Celery
Want to brighten up your smile? Swap your whitening strips for a crunchy midday snack. Celery contains fibrous cellulose which scrubs away teeth stains as you chew it.

Strong Nails: Walnuts
Brittle nails that are soft, thin and easily torn are a problem for many women. The solution is biotin, a B vitamin that helps strengthen nails. Before opting for a biotin supplement, try snacking on walnuts. As well as being an excellent source of biotin, walnuts are rich in other beauty enhancers – like wrinkle-reducing omega-3s.

Healthy Hair: Beans
Any well-balanced diet should contain a substantial amount of protein but this is particularly true for those looking to improve the state of their hair. Try eating protein-rich beans for stronger, healthier hair that won’t break. Click here for a list of foods that fight the effects of aging.

Flawless Skin: Squash, Liver and Salmon
The key to flawless skin is what you put into your body – not what you smear on it. The antioxidants responsible for glowing, youthful skin – called carotenoids – can be found in squash and other colorful fruits and vegetables. Carotenoids fight free radicals and help to protect skin against damage and disease, while vitamin A-rich foods like liver will help prevent dry skin.

For the best defense against wrinkles make sure to pack your diet with omega-3 fatty acids. Found in great quantities in food like salmon, omega-3s reduce inflammation in the body as well as reinforce cell membranes, improving their ability to retain water, yielding softer, smoother skin

www.doctoroz.com/videos/foods-make-y
ou
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Dr. Oz always urges you to eat a diet rich in fruits and vegetables, but this time he’s focusing on foods that help you look younger – and can actually turn back the clock! Here are Dr. Oz’s 5 Super Foods:

1. Pumpkin Seeds: A food rich in magnesium that helps lower blood pressure and reduces your risk for heart attacks or stroke.
2. Eggs: Containing iron, biotin and B12, eggs can help strengthen hair. The iron combats anemia, a reduction of red blood cells that is often an undiagnosed cause of hair loss in women.
3. Pomegranate: The juice in pomegranate seeds contain ellagic acid and punic alagin which fight damage from free radicals and preserves the collagen in your skin. It’s also a powerful source of phytonutrients that promote healthy skin.
4. Oatmeal: This super food contains soluble fiber which reduces LDL, or “bad” cholesterol.
5. Black Currants: A fantastic supplement for promoting healthy vision, black currants contain compound anthocyanosides, which may be helpful for promoting night vision. They are also rich in vitamin C – they contain 5 times the amount in an orange – making them a powerful immunity booster!

www.doctoroz.com/videos/dr-ozs-super
-f
oods




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Peas: Secret Weapon Ingredient

And what, you might ask, are Secret Weapon Ingredients? They are versatile foods that are perfect for mixing into many recipes and dishes and provide a nutritional punch to any meal. They are easy and convenient, and their health benefits are numerous.

Peas have a wealth of nutrients, including vitamins, minerals, fiber and protein. That should be enough motivation to eat more than just a mouthful. Sauté with other vegetables (including tomatoes) and eat over brown rice. Add peas to your chicken casseroles, soups, salads, even lasagna. Try them with or without the pods and be creative.

Beef with Wild Rice, Mushrooms and Peas
recipes.sparkpeople.com/recipe-detai
l.
asp?recipe=20537




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Top 10 superfoods for spring

I’m the first to admit that the term “superfood” gets thrown around a lot in media and marketing, but that doesn’t mean we should turn our backs on the bursting-with-nourishment, lovely, potent, and delicious foods that fall under the moniker. Especially when these foods are known to lower cholesterol, reduce the risk of heart disease and cancer, and, while we’re at it, put you in a better mood.

1. Artichokes
Studies have shown that artichokes contain a very high amount of antioxidants in the form of phytonutrients. A study undertaken by the USDA ranked artichokes as the number one fresh vegetable in antioxidant count. Among the most powerful phytonutrients are cynarin and silymarin, which have strong positive effects on the liver -- any coincidence that artichokes have been reputed to help in the cure of liver diseases, liver cancer, and to cure hangovers? One large artichoke contains only 25 calories, no fat, 170 milligrams of potassium, and is a good source of vitamin C, folate, magnesium, and has 6 grams of dietary fiber -- 25 percent of the daily recommended amount.

2. Asparagus
According to the National Cancer Institute, asparagus is the food highest in glutathione, an important anti-carcinogen. It is also rich in two cancer-blocking vitamins (A and C) as well as the mineral selenium. These three nutrients have been singled out in several studies as fearsome cancer fighters.
A 5-ounce serving (only 20 calories) provides 60 percent of the recommended daily allowance for folacin which is necessary for blood cell formation, growth, and prevention of liver disease. Asparagus is also an excellent source of potassium, fiber, thiamin, vitamin B6, and is one of the richest sources of rutin, a compound which strengthens capillary walls.

3. Avocado
They’re rich, they’re buttery, they’re delicious, and they have about 30 grams of fat per fruit, most of the fat in an avocado is monounsaturated -- the happy fat that actually lowers cholesterol levels. A study published in the Archives of Medical Research found that the 45 volunteers who ate avocados every day for a week experienced an average 17 percent drop in total blood cholesterol. As well, their levels of LDL (“bad fat”) and triglycerides, both associated with heart disease, went down. Their HDL (“good fat”) levels, which tend to lower the risk of heart disease, increased. Avocados are rich in beta-sitosterol, a natural substance shown to significantly lower blood cholesterol levels.

4. Blueberries
Jam-packed with antioxidants and phytoflavinoids, blueberries are also high in potassium and vitamin C. Blueberries also have anthocyanin pigments, which may have the ability to halt cancer in the critical stages of promotion and proliferation. A 2005 study published in the Journal of Biochemistry and Cell Biology indicated that, in isolated cells, the tannins found in blueberries are very active at lowering a protein that plays a role in the metastasis of cancer.

5. Fava Beans (aka Broad Beans)
Fava beans are also noted to contain L-dopa, which is used as a drug for the treatment of Parkinson’s disease. Additionally, as with most whole grains, consumption of fava beans can help reduce risks associated with heart disease.

6. Fresh Figs
Figs have the highest overall mineral content of all common fruits. With their standout source of potassium, figs may help to control blood pressure. Figs are high in calcium. And as fate would have it, their potassium may reduce the amount of calcium lost as a result of high-salt diets. Figs are also a good source of iron, vitamin B6, and the trace mineral manganese.

7. Leeks
And they are workhorses in the health department as well. Like garlic, onions, scallions, chives and shallots -- all from the Allium family -- leeks can help the liver eliminate toxins and carcinogens. Leeks contain sulfur compounds that may protect against heart disease and some cancers, they can help the liver eliminate toxins and carcinogens.

8. Oregano and Other Fresh Herbs
When researchers at the University of Oslo, Norway, analyzed 1,113 foods to identify those foods richest in total antioxidants, of the 50 foods highest in antioxidants, 13 were herbs and spices. One study found that oregano had 42 times more antioxidants than apples.
You might find that parsley is an excellent source of beta carotene, the carotenoids lutein and zeaxanthin (essential for preventing macular degeneration), vitamin A, vitamin C, and vitamin K.

9. Spinach
Spinach, good old spinach. Spinach is an excellent source of folate -- the B vitamin that helps to prevent birth defects, heart disease, dementia, and colon cancer (the third most common cause of cancer in women). People who eat at least one serving of greens, including spinach, each week are 20 percent less likely to develop colon cancer, according to Italian research.

10. Strawberries
A serving of eight medium strawberries provides 140 percent of the daily recommended allowance of vitamin C, 12 percent of our RDA for fiber, 6 percent of our RDA for folate, 210 mg of potassium, and is also high in vitamins K, B2, B5 and B6, copper, magnesium, and omega-fatty acids.

These bursting-with-nourishment, potent, and delicious foods are known to lower cholesterol, reduce the risk of heart disease and cancer, and, while we’re at it, put you in a better mood.

shine.yahoo.com/event/green/top-10-s
up
erfoods-for-spring-2469506/




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Beans: The Super Food that Keeps You Full

The humble bean is quite the super food: packed with calcium, iron, potassium, B vitamins, plus about a quarter of the protein and half the fiber recommended daily for adults—all in a single serving. According to the U.S. Department of Agriculture, beans may even lower LDL ("bad") cholesterol levels, which can help boost heart health. Beans also do double duty in the food pyramid as both a vegetable and a protein. Not to mention, beans are easy to cook with, widely available and inexpensive.

www.sparkpeople.com/resource/nutriti
on
_articles.asp?id=1589


BTW, DH not longer takes cholesterol meds because he eats a can of beans every day for lunch.



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Superfoods' Everyone Needs
Experts say dozens of easy-to-find 'superfoods' can help ward off heart disease, cancer, cholesterol, and more.

A healthy diet incorporating a variety of the following superfoods will help you maintain your weight, fight disease, and live longer. One thing they all have in common: "Every superfood is going to be a 'real' (unprocessed) food," Somer points out. "You don't find fortified potato chips in the superfood category."

www.webmd.com/diet/features/superfoo
ds
-everyone-needs




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Salmon: A Superfood‏

There are so many wonderful things about salmon that it’s hard to know where to start.

It’s a fish which even people who don’t like fish can enjoy. It’s firm enough to grill, can be cooked in many different ways, and doesn’t dry out as easily as many other fish. It comes fresh, frozen, smoked, and canned. Wild salmon can be eaten without fear of excess contaminants or mercury, and it has a very high nutrient profile, including the highly-prized omega-3 fatty acids. What’s not to like?



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TLCFME's Photo TLCFME Posts: 1,427
4/1/11 6:28 P

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I will add "avocado" - good plant based fat that our body needs to function properly. It makes my veggie burgers moist and tastier.


A Smile a day keeps the pink in your petals!


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XANADUREALM's Photo XANADUREALM Posts: 7,243
4/1/11 7:56 A

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Your challenge today is to share YOUR list of favorite healthy Super Foods that help YOU to stay on your plan.

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This is probably a big part of what I eat. Some of these may not fit your plan. Mine are:

1. Eggs
2. Fish and Seafood
3. Meat like turkey breast, chicken breast, pork tenderloin, round steak
4. Beans and lentils
5. Mixed Lettuce and other leafy greens like spinach, kale
6. Cruciferous veggies like cabbage, broccoli, cauliflower, Brussels Sprouts
7. Green Beans
8. Garlic and Onion family
9. bell pepper
11. Carrots, radishes, cucumbers, celery (salad garnishes)
12. Squash like pumpkin, zucchini, yellow, butternut, acorn
13. Turnips, rutabagas, and kohlrabis
14. Beets
15. Tomatoes
16. Sweet Potatoes
17. Olives
18. Nuts, Seeds
19. Fruits: Berries, Citrus like oranges, grapefruit, lemons, limes, clementines, mandarins, Melons, Apples, Cherries, Grapes, Kiwi, apricots
20. spices and herbs like cinnamon, basil, and ginger
21. Active yogurt
22. cucumbers.
23. mushrooms
24. sauerkraut
25. vinegars

What are your favorite foods?

Xana


Edited by: XANADUREALM at: 5/1/2011 (08:00)

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