Tag Archives: diet

Five Foods to Include in Your Diet

If you’re like me, and most other people in the U.S., you’ve resolved to eat better in 2010. Who doesn’t want to be healthier? And there is no time like the present, right? Especially after eating so many goodies over the holidays.

CNN Health suggests five foods for us to work into our diets so we can be healthier in 2010.

Whole Grains
If, like me, the thought of wheat bread makes you think of cardboard, remember that you have options. You can get whole grain goodness in rye, barley and oats. Try a snack of rye crackers with low-fat cheese. Or put some barley in your soup. Oatmeal makes a warm and comforting breakfast. You’ll reduce your risk of high cholesterol, type 2 diabetes, and your waist line will look slimmer.

Soy
Every vegetarian’s favorite word. But have no fear. Soy is not boring. Soy is so versatile. It’s full of vitamins, minerals, fiber, and low in fat. Try soy burgers, soy cheese, or soy milk. Toss some edamame pods in some sea salt and eat the beans. Use silken tofu as a thickener in soups (instead of milk or cream). The possibilities are endless.

Salmon and Other Oily Fish
High in vitamin D, omega-3 fatty acids, and the most delicious food on this list, salmon and other oily fishes can help prevent heart disease. If salmon is not to your liking, try fresh tuna or trout, two of my favorites. Mackerel, herring, sardines and anchovies also fit this category.

Red Wine
Thank the maker. Red wine is good for us. And it is 10 times better for us than white wine. Taken in moderation red wine can reduce the risk of blood clots, inflammation, and therefore, heart disease. But too much alcohol can negatively outweigh the benefits. So, drink wisely.

Green Tea
Antioxidants fight cancer, increase metabolism, and help reduce belly fat. And green tea is full of them. But it needs to be brewed, not taken in the form of iced tea. And the catch is that you have to drink a lot of it for the full effect. Whatever. It tastes delicious and is a soothing treat.

Read the full article at CNN.com

Eat Your Way to a Flat Stomach

tomatoes

As the weather gets warmer and we need to shed some of our protective layers of clothing, our bellies become the focal point of our wardrobes.

The following superfoods will help flatten your tummy and curb your appetite:

Spinach – a rich source of plant-based omega-3s and folate, this dark green leafy vegetable helps build muscle and reduce the risk of heart disease, stroke and osteoporosis.

Yogurt – yogurt cultures fight bacteria in your body, boost your immune system, help protect againt cancer and even fight cavities. But be sure to chose yogurt with live and active cultures, not the sugar-filled ones found in most supermarkets. Read the label and avoid any containing high-fructose corn syrup.

Tomatoes – the godsend of Italians, red tomatoes are are packed with the antioxidant lycopene, which can help decrease the risk of bladder, lung, prostate, breast, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Chunk up some tomatoes, sprinkle with a little oregano and drizzle with extra virgin olive oil. Yum.

Carrots – most red, yellow, and orange fruits and vegetables contain carotenoids, which reduce the risk of cancer, and help with inflammatory conditions such as asthma and rheumatoid arthritis. Carrots are low in calories and taste sweet and yummy. Add them to salads or crunch on a handful of baby carrots as a snack.

Blueberries – possibly one of the best berries on Earth. Full of anioxidants, rich in fiber and packed with Vitamins A and C, blueberries help prevent cancer, heart disease, diabetes, and age-related memory disorders. They’ll also give you a good cleaning out.

Black Beans – Beans, bean, good for your heart, the more you eat the more you…you know the rest. All beans are good for you but black beans have special brain-boosting powers. They’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function.

Walnuts – loaded with heart-healthy omega-3s, and anti-inflammatory polyphenols and muscle-building protein, walnuts are one of the healthiest snacks you can eat. They also help curb your appetite if you eat a handful about a half hour before a meal.

Oats – packed with soluble fiber and protein, oats help lower the risk of heart disease and feed your muscles with energy. There’s a reason for the sayings “sow your oats” and “feel your oats.” Oats rock.

Try to work these eight wonderfoods into your diet every day.

While you’re at it, try to take these American staples in moderation: potatoes, white bread, white flour, refined white sugar, white rice, semolina pasta, basically most white foods. They don’t call them stick-to-your-ribs foods for nothing.

Green, red, orange, blue and black. Paint your diet with these colors and you’ll feel better and look better, too.

Source: Yahoo Health: 8 Ultimate Flat-Belly Summer Foods

10 Natural Ways to Lower Your Cholesterol

exercise

Here are 10 ways to lower your cholesterol levels and your risk of heart disease without taking scary drugs.

  1. Exercise – There’s no way around it. You have to move every day. Exercise fights the buildup of cholesterol in the blood and plaque on the arteries.
  2. Eat Soluble Fiber – Eating foods like beans and lentils can help remove bad cholesterol from your system.
  3. Eat fish – Fatty fish provides DHA and EPA, two fatty acids which help fight cholesterol buildup in your arteries. If you don’t like fish, you could take a fish oil supplement.
  4. Cut down on meat – Meat and the fat that comes with it is packed with cholesterol. A heavy meat diet is probably the biggest cause of heart disease in America.
  5. Cut back on dairy – Dairy products are high in saturated fat and therefore loaded with cholesterol.
  6. Use olive oil – Olive oil is one of the best oils to use in cooking and salads. It can help lower LDL, which is bad cholesterol without reducing HDL, good cholesterol.
  7. Eat broccoli, cauliflower and cabbage – These kinds of vegetables are high in fiber, which you already know is good, and loaded with indoles, which fights high cholesterol.
  8. Eat plant sterols – They can be found in foods like avocados and sunflower seeds and may reduce bad cholesterol.
  9. Spice your foods – Cinnamon, chili peppers, evening primrose, garlic and cayenne can help reduce cholesterol.
  10. Add oat bran to your diet – Oat bran and rolled oats are other ways to lower your cholesterol. Just be careful not to buy the sugar-filled instant types. Eat the real thing. Yum.

Source: beachbody.com