Every Day Super Foods

Super foods are pure unprocessed whole foods that have a wide variety of vitamins, minerals and antioxidants. They are nutritional power-houses that have a high phytochemical/phytonutrient content, which is known to have disease-fighting properties. Phytochemicals/Phytonutrients can strengthen the immune system, reduce inflammation and reduce the risk of cancer, heart disease, high cholesterol and diabetes to name a few.

What are Phytonutrients/Phytochemicals?
They are chemicals in plants - apart from vitamins, minerals and macronutrients - that are incredibly beneficial to our bodies. The term "phyto" comes from the Greek word meaning plant. There are thousands of them and they have various functions. They can be antioxidants, boost the immune system, be anti-viral, anti-bacterial, anti-inflammatory and help with cellular repair. Fruits and vegetables that are brightly coloured tend to have high concentrations of these chemicals and the highest concentrations are usually found in their skins. Examples of phytonutrients you may have heard about are lycopene in tomatoes, carotenoids in carrots and anthocyanins in berries.

What we eat has an incredible impact on our bodies and even our lives. Our diet affects how we feel, our mood and energy levels to name a few and if we follow a healthy diet, it can help guard against so many diseases. Eating a wide variety of healthy foods, including superfoods helps to ensure that we give our bodies the best - and of course whenever possible, try to eat organic foods.

Meet the Super Foods
Below is a list of the more common, easily obtained super foods that we can easily find in our stores most months of the year. To find out more about the functions of certain vitamins and minerals, you can go to the handy vitamin and mineral chart.

Almonds: They are a great source of calcium - containing four times more calcium than milk, magnesium, iron, potassium, zinc and vitamin E and are high in protein and fiber . They also contain monounsaturated fats which help prevent heart disease. Eat them raw to maximise their super food goodness.

Apples: To me, apples are an amazing super food that my whole family loves. They contain quecitin which is a phytonutrient that helps prevent damage to LDL (good) cholesterol, keeping the arteries healthy thus lowering the risk of heart disease. They also contain pectin which is a soluble fiber which helps so lower the bad HDL cholesterol levels in the blood. Pectin also binds with heavy metals such as lead in the body and removes them from the gut.

Avocados: Despite previous bad press, avocados are a deliciously nutritious super food. They are high in healthy monounsaturated fat, fiber, Vitamin E, potassium and folic acid (folate). They are the best fruit source of beta-sitosterol which is a substance that can reduce total cholesterol as well as being high in lutein which is known to protect against cataracts, keeping the cardiovascular system healthy and preventing prostrate cancer.

Beans: Beans are an incredible super food high in antioxidants and a great source of soluble fiber which traps bile that contains cholesterol in the digestive tract and removes it from the body before it is absorbed. They are high in protein and incredibly low in fat and can help lower cholesterol. Beans help keep blood sugar stable which is beneficial to those with diabetes. Beans are also known to reduce the risk of cancer - especially breast cancer. They contain calcium, potassium, vitamin B6, magnesium and folic acid (folate).

Blueberries: They contain incredibly high amounts of antioxidants including a flavonoid called anthocyanins which combat the effects of toxins and pollution and are thought to have anti-ageing properties. Blueberries also contain ellegic acid which is a phytonutrient thought to prevent abnormal cellular changes. They are also anti-inflammatory, reduce allergic reactions and keep capillaries healthy which is great if you bruise easily or have varicose veins. Blueberries help strengthen the immune system and are a great source of vitamin C and fiber.

Broccoli: Broccoli contains more vitamin C than oranges and is high in beta-carotene and potassium which help to reduce the risk of heart disease. Is an amazing super food that contains anti-cancer substances, especially helping to prevent gastric cancers, breast cancer and stomach ulcers. Broccoli increases the body's resistance to illness and aids the body's detox capability. It is rich in glucosinolates which seem to detoxify all sorts of toxins including carcinogens, which are substances that can trigger cancer. Studies have shown that eating broccoli and other cruciferous vegetables such as cabbage, cauliflower, brussels sprouts, radish, turnip, cress, horseradish, kale, kohlrabi and mustard three times a week can lower your risk of colon cancer by up to 60 percent!

Cinnamon: Cinnamon is great at stabilising blood sugar levels and studies have shown that just ½ teaspoon of cinnamon a day can lower the bad LDL cholesterol level in the blood. It has even been proven that cinnamon can help relieve arthritis pain and is a great source of fiber, calcium, iron and manganese.

Flaxseeds (Linseeds): Flaxseeds are the best plant source of Omega 3 fatty acids which reduce the risk of heart disease, stroke and inflammatory diseases. It is excellent brain food and contains high levels of a phytonutrient called lignin which helps improve cholesterol.

Garlic: This super food contains powerful antioxidants and has amazing cancer-fighting properties. Garlic lowers cholesterol and prevents the deposits on artery walls - called atherosclerosis. It also thins the blood which is a safer, healthier alternative to taking an aspirin every day which can cause bleeding in the stomach. Studies have shown that garlic has the ability to prevent development of breast, colon, prostrate, skin, stomach and oesophagus cancers. It is a brilliant immune-system booster and encourages the growth of cells that attack cancer cells. Garlic can also help prevent stomach ulcers and stomach cancer. It contains high levels of a phytonutrient called allicin which gives garlic so many of its healing properties.

Honey: This delicious super food is a fantastic immune system builder. It is high in antioxidants which protect our bodies against free radicals. Honey is anti-bacterial, anti-viral and anti-fungal. Raw honey is the best as the processing of honey often removes the phytochemicals found in the honey and propolis. Some phytochemicals found in propolis are known to have anti-tumour and cancer-preventing properties.

Kiwi Fruit: Kiwis are great because they contain more vitamin C than oranges and are also an excellent source of potassium, vitamin A and vitamin E. Vitamins A, C and E are antioxidant vitamins that protect us against free radicals - protecting us from all sorts of diseases ranging from cancer to cardiovascular problems and obesity. They are also high in fiber which helps control blood sugar, lower blood cholesterol levels and protects us against intestinal cancers and heart disease.

Low Fat Yoghurt: Has a higher calcium value than other dairy products and also contains protein and potassium. Many are enriched with probiotics which improve the balance of bacteria in the gut.

Oats: Oats are a wonderful whole grain super food. A bowl of oats is the best way to start the day - especially if you have heart disease or diabetes. Oats are high in fiber, antioxidants, manganese, selenium, vitamin B1, magnesium, phosphorous and protein.

Olive Oil: Can help reduce the risk of heart disease, heart attack and stroke as it is high in monounsaturated fat.

Onions: Onions have cancer-fighting properties due to the sulphur compounds and quercetin. Quercetin is a flavonoid which boosts the immune system, reduces inflammation and promotes detoxification. Onions as well as leeks and garlic can lower the risk of breast, stomach, lung and oesophageal cancers.

Oranges: They too have disease and cancer-fighting properties. They contain a flavonoid called hesperetin which protects against heart disease, infections, inflammation and cancers. They also contain potassium, folic acid (folate) and lots of pectin which lowers cholesterol.

Pomegranates: Are rich in cancer-fighting antioxidants and phytochemicals that can also help reduce the risk of heart disease and lower cholesterol. Pomegranate juice is becoming very popular and has shown to increase blood flow to the heart. A study has shown that people who drink the juice have more oxygen going to their heart during exercise.

Pumpkin: Pumpkins are high in beta-carotene and are the best source of a powerful cancer fighter called alpha carotene. They also contain high levels of Vitamins C, E and B5, potassium, calcium and fiber. Pumpkin seeds are a great source of zinc and essential fatty acids.

Quinoa: Quinoa is one of the best super foods we can get. It is high in protein - which is great for vegetarians - as well as being high in fiber, iron, zinc, vitamin E and selenium which helps control weight and reduce the risk of heart disease and diabetes.

Salmon: Is a great source of Omega 3 fatty acids which is essential for brain and heart health. Omega 3 fatty acids also protect against cancers and relieving diseases such as asthma and rheumatoid arthritis.

Soy: Soy contains lot of soluble fiber, omega 3 fatty acids, as well as disease-fighting phytonutrients that can help reduce the risk of cancers.

Sweet Potatoes: They are high in vitamin A, beta-carotene, vitamin C, calcium and potassium.

Tea: Black and green teas are known for their antioxidant properties and can help prevent against breast, lung and digestive cancers. Green tea contains powerful antioxidants called phytophenols that protects cells from free radical damage. Studies have shown that people who drink more tea have higher bone density, thus tea can help prevent osteoporosis.

Tomatoes: Tomatoes contain high levels of lycopene which has powerful cancer fighting properties - especially prostrate, lung and stomach cancers. Cooking the tomatoes ensures that the lycopene is more easily absorbed in the body, increasing its effectiveness. Tomatoes are also high in potassium, beta carotene and vitamin C.

Walnuts: They are high in essential fatty acids - especially omega 3 fats - which are crucial for heart health. A quarter cup of walnuts provides 90 percent of the daily value for omega 3 fats. Studies have shown that eating a handful of nuts five times a week reduces the risk of heart attack by between 15 and 50 percent. Walnuts are also a great source of vitamin B6, manganese and copper.

Article Source: https://EzineArticles.com/expert/Catherine_Zehrt/409239

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Full Body Workout NO GYM *BEGINNERS FOLLOW ALONG*

Strengthen the Core, Legs, and Shoulders while improving Mobility and Movement

This routine will help improve Strength, Mobility, and ensure you are moving through full range of motions.

5 Ways A Bodyweight Workout Can Benefit You

Performing a bodyweight workout has something for everyone.

If you have a functioning body... there is no reason to keep complaining about being out of shape.

You don't need expensive gym memberships, costly equipment or even a lot of time to perform a highly effective bodyweight workout... and reap the rewards.

Let's look at what a proper bodyweight workout can do for you...

1. Bodyweight Workout For Strength

When most people think about improving strength they don't think about doing a bodyweight workout... but rather some sort of resistance training.

Unfortunately for them, they are missing out on one of the most effective, versatile and efficient strength training methods in existence... your own body.

The vast majority of people cannot effectively control their own bodyweight while performing different movements... a fact which can be rectified by performing a bodyweight workout.

An increase in strength occurs when your body is routinely exposed to an environment where a strength increase is necessary for performance.

In many cases, your own bodyweight is sufficient for providing the resistance necessary to instigate bodily changes for increase in strength.

In my opinion, you should not even attempt other forms of resistance exercise without first being competent in the moving your own bodyweight.

And for the die hard weight lifter, a bodyweight workout of one arm push ups, one legged squats and one armed pull ups are extremely challenging and will test your strength like no other.

2. Bodyweight Workout For Endurance

Performing a high repetition bodyweight workout is an excellent way to improve muscular endurance.

Simple exercises like push ups, air squats and chinnies become extremely challenging when higher reps are used.

There are many aspects of strength... and strength endurance can be very important when facing the challenges of sport, work and life.

A good bodyweight workout can prepare you to meet those challenges with excellence.

When performing a bodyweight workout for muscular endurance... just remember to not sacrifice quality for quantity.

3. Bodyweight Workout For Metabolic Conditioning

Metabolic conditioning is commonly referred to as "cardio".

When most people think of cardio... they think of running on the treadmill, riding a stationary bike, etc.

However... Performing a bodyweight workout comprised of bodyweight calisthenics exercises is an excellent way to improve cardiorespiratory endurance.

A bodyweight workout that includes exercises like jumping jacks, mountain climbers, burpees, etc. have the advantage of improving strength and muscular endurance as well as cardiorespiratory endurance.

4. Bodyweight Workout For Fat Loss

Fat loss is the reason a great deal of people perform physical fitness workout programs.

Performing a bodyweight workout comprised of bodyweight exercises and calisthenics exercises can produce an environment for your body that makes it want to get rid of unwanted fat.

The bodyweight exercise portion of your bodyweight workout will add lean muscle needed for strength improvement that will raise your metabolic rate... even when you are not working out.

The calisthenics portion of your bodyweight workout will raise your heart and respiratory rates and burn up calories.

5. Bodyweight Workout For Total Body Transformation

Performing a bodyweight workout by mixing and matching different bodyweight exercises and calisthenics exercises is an effective and efficient way to transform your whole body.

Muscular strength, muscular endurance, metabolic conditioning and fat loss can all be targeted within the same bodyweight workout.

The successful transformation of your body from unfit to fit is directly related to your ability to produce an environment in which your body must get stronger, add lean muscle, improve cardiorespiratory endurance and burn unwanted fat... and a proper bodyweight workout can create that environment.

In Conclusion...

There is nothing keeping you from performing a bodyweight workout right now a improving strength, conditioning and fitness... as well as transforming your body into the body you have always wanted.

As you can see... you are out of excuses.

You don' need expensive gym memberships, costly equipment or a tremendous amount of time t perform an effective bodyweight workout... all you need is your own body and the desire to improve.

Learn how to use the "gym you were born with", and perform, feel and look better than ever before... without costly equipment or expensive gym memberships. 

Article Source: http://EzineArticles.com/147332

Why is the Science of Nutrition Ignored in Medicine? | T. Colin Campbell...

Thank Goodness For More Awareness of Good Nutrition Over Drugs.

How would it be if it was the first consideration on the agenda of doctors, before prescribing drugs?

Let Food Be Thy Medicine...

"... And medicine be thy food" is the iconic quote by Hippocrates, who is considered to be the father of medicine (although medicine was studied, written about, and codified over a thousand years before he was born).

The first medicines were not drugs, but plants and herbs. Even today, most medications and the most common and long lasting ones, are herbal based. There have been many drugs in our time (nearly all of them) that no longer work because we have developed immunity, the germs are stronger, or they are unsafe. It is not true with herbs. While a few are endangered and no longer used (legally), they still work.

Here's an example: MRSA is believed to be mutated because of the anti-biotic overuse in people and livestock. Yet, garlic still quickly kills it and there are several Chinese hospitals that used garlic to disinfect. Herbalists learned what worked over time.

The first herbalists were simply people who chose good tasting plants. They noticed they felt better eating one thing over another. As time went on, shaman and medicine men and women were given special places of honor, because they knew how to use plants and food to heal. Many women in Europe were the wise women of the village because they knew herbs. If your child was sick, you visited the wise woman.

Herbalists today are few and far between. Many were driven underground and the science forgotten. Others were killed for witchcraft. Up until the early 1900s, herbs were commonly prescribed by doctors. In fact, most doctors at the time were herbalists and naturopaths.

So, what happened? Many doctors will tell you that we found science and it was more reliable. This is true. But it ignores the dark side. It was and still is common practice to denounce, persecute, fine, and kill (yes, kill) people who practice the old methods of herbalism, naturopathy, and nutrition. In fact, it was only in 1987 that the age-old chiropractic medicine was finally accepted as valid, yet some still denounce as quackery. Currently, in many states in this country, telling a person that a donut can make you fat is illegal. Thankfully, PA has rejected this insanity.

Herbalism and alternative therapies are making their way back into common use. In our area, we proudly host acupuncture, herbalism, aromatherapy, reflexology, iridology, Shiatsu, chiropractic medicine, Ayurveda, homeopathy, massage, reiki, and Chinese Medicine, among many others.

We are finally catching up to the rest of the US and the rest of the world for treating the whole person, not just the disease. The US is 37th in the world for health (Central PA is even lower), behind Costa Rica and a few Middle Eastern Countries, according to the WHO. We are #1 in the use of drugs, more than the whole of Central and South America combined. Many believe it is because we have placed such an emphasis on drugs and disease and avoid health and holism. We have a disease care system, not a health care system. Just ask about your exercise class or your nutritional classes. Preventative medicine is not covered (unless provided by a drug company).

By integrating herbs into your life, you increase your nutrition and your health. Knowing how to do that correctly is not as challenging as you think.

Like parsley? It has more Vitamin C per ounce than an orange. Sage can help clean teeth and clove can help relieve a toothache. Peppermint is a mood lifter and ginger helps settle stomachs. In fact, I use candied ginger to help relieve nausea when I'm flying.

I'm including more herbs and supplements into my programs. I have just completed and am now certified by Sage Mountain Herbal Center for the completion of an intensive apprenticeship with Rosemary Gladstar in the didactic, therapeutic, and field work of herbalism.

Christina Major is the Naturopathic Doctor and Holistic Nutritionist of Crystal Holistic Health Consulting. Crystal Holistic Health helps people, especially women, who have Type II Diabetes, High Cholesterol and High Blood Pressure lower their numbers, get off medication and increase their energy so they can save money, take back control of their lives and improve the health and happiness of their families.

Article Source: http://EzineArticles.com/8567498

Diets Don't Work! A Healthy Lifestyle Works - Interview with Dr. Heather...

Create Lasting and Enjoyable Healthy Habits over Quick Fixes, or Health Fads!

Would It Be OK If You Never Had to Diet Again?

You know how people are always on a diet? And everyone knows that the minute they stop their diet, the weight will come right back-maybe with a couple extra pounds attached. Most people would love to take weight off one time and keep it off forever.

Well, you can.

I'm here to tell you, STOP DIETING! Why? Because food matters. It's not something we should deprive ourselves of. Rather, we should eat food in the correct amounts, with balanced nutrients, at the correct time, according to our own body's specific needs, and our own tastes.

Is it really that simple? Yes. We know, because we see it all the time. After we teach people how to eat, they have reported to us that their cholesterol dropped 70 points, or their triglycerides dropped 70 points, or they went from Pre-Diabetic to no signs of diabetes, their pants are too big, their knees stopped hurting, or they are sleeping through the night, their blood pressure is down, they are taking fewer meds, they have more energy-sometimes in as little as 28 days-and all they have done is to eat properly.

Most people don't really want to suck their meals through a straw. Nor should they-unless they made that meal themselves, correctly. And most people want something that is easy. Well, what could be easier than eating food? You are going to eat anyway, so why not eat correctly?

We attach a lot of drama to food. Some of it's useful, like when we celebrate with it, or we find simple pleasure in its tastes and smells. Some of it's not so useful, like guilt, and reward. But what if we think of food as information for a moment? To the body, that's what it is: information that the brain uses to grow, to repair, and to maintain the body. The brain sends each molecule where it's needed, in the quantities needed, and at the times it is needed, like fat molecules to the brain to rebuild cells or carbohydrates to the muscles to fuel movement. Every single molecule you put into your mouth has a role to play in creating your health and your body composition. We really are what we eat.

The food choices you made 3 months ago determined the condition of your current batch of red blood cells! And the choices you make today are creating your future bones, skin, and organs.

Food is powerful. It is medicine. It is you. Learn to eat correctly, and you'll be in charge. You will no longer need to "diet". Instead, you will own a diet.

Article Source: http://EzineArticles.com/10004948