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Health Healthy Recipes NUTRITION

Foods You Should Eat Everyday

 

 

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Yogurt
Various cultures claim yogurt as their own creation, but the 2,000-year-old food’s health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body. That helps boost your immune system and helps provide protection against cancer. Not all yogurts are probiotic, though, so make sure the label says “live and active cultures.” Aim for 1 cup of the calcium and protein-rich goop a day. And choose wisely: Use our Best and Worst Yogurts.

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Tomatoes
There are two things you need to know about tomatoes: Red are the best, because they’re packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it’s easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice. For the best picks in the produce aisle, click here.

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Carrots
Most red, yellow, or orange vegetables and fruits are spiked with carotenoids — fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis — but none are as easy to prepare, or have as low a caloric density, as carrots. Aim for 1/2 cup a day.

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Blueberries
Host to more antioxidants than any other North American fruit, blueberries can help prevent cancer, diabetes, and age-related memory changes (hence the nickname “brain berry”). Studies show that blueberries, which are rich in fiber and vitamins A and C, also boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or 1/2 cup frozen or dried. Try this amazing blueberry smoothie!

 

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Walnuts
Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts — about 1 ounce, or 7 nuts — is good anytime, but especially as a post-workout recovery snack.

 

 

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Healthy Recipes NUTRITION

The Rock Meal Plan Diet

Dwayne Johnson shares the meal plan that gets his physique in bodybuilder shape.

Meal 1

  • 10 oz cod
  • 2 whole eggs
  • 2 cups oatmeal

Meal 2

  • 8 oz cod
  • 12 oz sweet potato
  • 1 cup veggies

Meal 3

  • 8 oz chicken
  • 2 cups white rice
  • 1 cup veggies

Meal 4

  • 8 oz cod
  • 2 cups rice
  • 1 cup veggies
  • 1 tbsp fish oil

Meal 5

  • 8 oz steak
  • 12 oz baked potato
  • spinach salad

Meal 6

  • 10 oz cod
  • 2 cups rice
  • salad

Meal 7

  • 30 grams casein protein
  • 10 egg-white omelet
  • 1 cup veggies (onions, peppers, mushrooms)
  • 1 tbsp omega-3 fish oil
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Health Healthy Recipes NUTRITION Tips

Full Body Detox

 

An important step in a full body detox is to restore or also to replenish energy levels to make you more alert in different areas of your life, such as at work. A body cleanse or body detox is also a great way to give your body a boost after a night of over-indulgence, eating all the wrong foods and consuming more alcohol than is healthy. That is why body detox is needed because some mortals are having this kind of lifestyle.

Body detox is among the best ways of keeping ourselves clean and healthy, besides other methods such as special diets, vitamin supplements, natural therapies, and so on. An important step in a full body detox is to restore or also to replenish energy levels to make you more alert in different areas of your life, such as at work. A body cleanse or body detox is also a great way to give your body a boost after a night of over-indulgence, eating all the wrong foods and consuming more alcohol than is healthy. That is why body detox is needed because some mortals are having this kind of lifestyle.

The human body has a built in detox system that removes harmful substances from the body through excretion but when we put pressure on it by eating unhealthy foods, drinking too much alcohol and not getting enough sleep the system is weakened. At one time, the need for a natural body detox seemed to apply only to those who suffered from some form of drug or alcohol dependency. The pollution your body is exposed to daily, and your consumption of various types of junk food, coffee, aerated drinks, alcohol etc leads to the accumulation of various toxins in your body. Initially known for elimination of excessive alcohol and drugs from the body, detox is now being used more extensively for the process of elimination of any kind of toxins that may be present in the body. A full body detox diet plan using raw vegetables and fresh fruits is especially recommended for young individuals whose bodies have been subjected to high levels of alcohol, burgers and pizzas.

Todays refined diets, stressful lifestyles antibiotics or other health problems can deplete the body’s natural store of these little miracle workers and upset the delicate balance or eubiosis. There are numerous other methods to detox your body, such as through herbal tea and supplements, in addition to specialized diets and spa programs. Body detox diets vary but typically involve eating or drinking nothing but raw, steamed or gently stir-fried vegetables and fruit, pulses, sprouted seeds, thin soups, juices and plain cereals such as brown rice, millet or buckwheat. Mediterranean diets are low on fat and carbohydrates and they provide us with healthy alternative to the oily food we consume every day.

Start using the benefit of exercise to cleanse and detoxify your body. Exercise increases oxygen to your system and raises your body temperature, in effect combining oxygen therapy and hyperthermia. Exercise detoxification is an effective method of cleansing many vital organs simultaneously and should become a regular part of your life. There are tons of exercise programs and plans out there, or just walking for at least 12-15 minutes a day is beneficial to the colon function. The simplest form of administering oxygen therapy is through a simple deep breathing exercise.

The increase in the amount of toxins in the body results in stress in the immune system that eventually breaks down due to overwork. If you are interested in the idea of detoxing and want to receive the fastest results possible, then what you are going to want to do is find a quick detox diet, a body detox that is going to offer you quick results. Some methods are used individually as body detox solutions while other individuals use several methods together to achieve the best possible results. If you want to receive optimum results from your detox, you should consider taking some supplements for detox. It is also good for keeping track of detox intervals or a detox schedule, body detox is not just a one time thing, for best results it should be done on a regular basis throughout the year.

While our body is not totally defenseless against toxins as we have an effective built-in natural detoxification system but body detox is still a must to help keep your body free of toxins. One of the much-desired benefits of body detox is weight loss. Liver and Kidneys detox is excellent to use before and during a weight loss program, as it will improve weight loss results. In conclusion, making your own home remedy for body detox is much better and less expensive way to pursue long term health as compared to eating detox pills.

 

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Healthy Recipes NUTRITION

Raw Food Diet

Our bodies thrive on all that is fresh and vital. Raw food diets promote eating and drinking ‘living’ food.

A diet of at least 75% raw food offers numerous health benefits, starting with weight loss and detox. Read about all the benefits of a raw food diet and try some simple but yummy recipes!

Eating raw foods is natural. Our bodies thrive on all that is fresh and vital. A raw food diet (or increasing the amount of raw food that you eat) is bound to bring a feeling of increased wellbeing.

Raw food diets are based on unprocessed and uncooked plant foods, preferably organic, such as a variety of fresh fruits and vegies, nuts, seeds, grains, dried fruit, fresh juices and purified water.

<b>Why Raw Foods?</b>

Basically a vegetarian diet, the raw food diet promotes eating and drinking ‘living’ foods. Living foods and juices contain the maximum amount of fibre found in raw produce, fibre that can be lost in processing. Such foods are easily metabolised and tend to be lower in calories than the average diet.

Heating food above 116°F destroys enzymes in food that aid in digestion and in absorption of food, diminishing its nutritional value.

<b>Benefits of a Raw Food Diet</b>

A diet of at least 75% raw food offers numerous health benefits, such as increased energy, improved skin appearance, better digestion, weight loss and reduced risk of serious illnesses like heart disease, diabetes and cancer.

A raw food diet contains little or no saturated fats, is low in sodium, high in potassium, magnesium, folate and fibre.
Raw food diets are also excellent detox diets. Different combinations of raw, living foods and juices can be used for colon cleansing, liver cleansing, kidney cleansing and skin cleansing.

<b>The Basics of a Raw Food Diet</b>

Any fresh fruits, vegetables, grains, seeds, beans, nuts, legumes, young coconut milk – even seaweed – can be menu items of a raw food diet. Your choice of foods may depend on your reasons for dieting, for example:

– sprouted brown rice slows glucose absorption and improves the metabolism

– cabbage supports healthy cellular function; radish leaves act as an anti-oxidant, as does Shitake mushroom

-carrots are a great source of vitamin A as well as encouraging healthy vision and a healthy cardio-vascular system

You can use a sprouter such as the Easy Green automatic sprouter to sprout seeds, grains, beans – even wheatgrass. Sprouts could be called a ‘super food’ – organic sprouts contain enormous levels of proteins, vitamins, minerals, trace minerals, chlorophyll pigments and enzymes, and are the ideal natural supplement.

Sprouts can be used in salads and soups, or can be juiced. Fresh juices are a great ready energy supply and a good quality juicer, such as the Kempo Greenpower juicer, produces living juices that are full of essential nutrients.
A great juicing recipe to complement a raw food diet is carrot juice with potato, fennel and apple. Simply juice 4 medium carrots, 2 apples, 1 small potato and 1 small stalk of fennel.
Fennel has been shown to reduce and control inflammation of arthritis, it evens mood fluctuation and depressive states and has the rare nutrient called manganese, plus zinc and vitamin B complex.
The nutritional value of grains and seeds is impressive. They contain most of the vitamins – particularly A, B, and E. They’re also fantastic natural sources of unsaturated fatty acids and lecithin, and an excellent source of proteins.

You can even use soy milk makers (such as SoyQuick) to make non-dairy drinks from different beans, rice, nuts, seeds and grains to have with breakfast. If you want something a little more substantial than soy milk you can make your tofu (or, of course, visit a good health food shop).

Essentially, the idea of a raw food diet is to eat unprocessed foods for at least 75% of the time. If the idea of raw food isn’t very appetising to you, you can warm the food a little as long as the food isn’t heated above 116°F.

<b>Cautionary Note</b>

As with any major change in diet, it’s wise idea to consult your doctor before beginning a special diet. This is especially true for children, pregnant women, anyone with anemia and anyone with a pre-existing medical condition.

Even natural foods can conflict with certain medications, so please ask your doctor or pharmacist if you’re taking any medication.

Because a raw food diet is detoxifying some people suffer a mild detox reaction including mild headaches, nausea and cravings. These symptoms may last for several days and you’ll get more enjoyment out of your raw food diet if you cut down on things like meat, sugar and caffeine a week or so before commencing the diet.

<b>Last But Not Least…</b>

A raw food diet is certainly a good way to improve your overall health and wellbeing. Like anything worthwhile it takes time, energy and commitment. Because many of the foods for this particular type of diet are made from scratch there is some preparation time involved. There are many great products on the market that can help you prepare your own living food and save you some time as well.

Combined with regular exercise, a raw food diet is also an excellent weight loss method. If you’ve been feeling ‘a little off’, or just need a pick-me-up and some extra energy, then a raw food diet is certainly a good way to go.

 

 

Categories
Healthy Recipes NUTRITION

Change What You Crave By Changing How You Think:

Are cravings controlling your eating habits? Well, they don’t have to anymore.

Cravings are overated. Learn how to use your mind to change what you crave. You will lose weight.

If I were to ask you which foods temp you, most likely they wouldn’t be ones that are very healthy. I bet they would be ice cream, potato chips, pizza, or something along those lines. In fact, in your mind right now as you’re reading, you are probably thinking about a food that isn’t healthy. Well, aren’t you? Stop for a moment and think about it……………….. The point I’m going to make in this article is that you can change what you crave by changing how you think.

Every new client that comes to my office for weight-loss has a “craving problem.” But I don’t see it as a problem at all. I see it as a solution. Cravings are over-rated. They are hodge-podge and we don’t have to be controlled by them. We don’t have to feel temped by ice cream, cookies or 20-ounce prime ribs. Instead, we can be tempted by watermelon, pineapple, oranges or apples; foods like that. Think that sounds crazy? Well it isn’t and you’ll see why.

When I first sit down and talk with a client about their eating habits, I gather everything I need to know about exactly what they eat and how they eat. The culprit to their weight problem always boils down to snacking, picking, eating foods that are unhealthy or just plain over-eating. Then I’ll ask them what fruits and vegetables they like. I’m yet to come across someone who hates fruit or hates every vegetable under the sun. Finally I’ll ask them how often they eat fruits or vegetables and it’s always a lot less often than the unhealthy stuff.

After I’ve gathered my arsenal of information, we do our thing. I’ll have my clients lay back in my recliner and close their eyes. I’ll direct their mind to a peaceful place, and within minutes they’ll be relaxed like never before. Then I start talking about their favorite fruits and vegetables. I’ll ask them to imagine taking a bite of their favorite juicy, ripe fruit and to feel the juices tickling their taste buds. I’ll say to their mind, “from now on anytime you have a craving for food, you will think of a juicy, ripe piece of fruit. And bingo!!! Next thing you know these are exactly the kinds of foods they start desiring. Why? Because anytime you close your eyes and bring yourself to a calm, relaxed place, your subconscious mind emerges, and it is this part of the mind that controls what you crave. Change your thoughts and you’ll change what you crave. Simple.

Let’s look at this from another perspective. Let’s say pineapple is your favorite fruit. Now, if you were sitting with me right now and I gave you a juicy chunk of it, you would enjoy it thoroughly. And you’d want more, right? Of course. Now, let’s say I reached into my refrigerator, whipped-out a piece of chocolate cake and said, “choose one.” Most likely you would opt for the pineapple because you just had a teaser-piece, which would make your mind want more. The fact of the matter is this: you enjoy your favorite fruits just as much as you enjoy your favorite junk foods, you just believe otherwise.

Again, cravings are over-rated. The mere mention of that devilish word always seems to conjures-up images of high calorie, high fat foods only because these are the foods you are most exposed to in our media driven world. Your subconscious gets accustomed to this and just doesn’t know any better. Change your minds images and you’ll change your cravings. Here’s a quick 5 minute mental exercise you can begin doing now to help you start changing the way you crave food.

Step 1: Find a comfortable, quiet place where there are no distractions. Begin breathing deeply until you are quite relaxed. Next, count backwards from 10-1, slowly. With each count, imagine that your mind is drifting deeper and deeper.

Step 2: After you have finished counting, imagine that you are relaxing by yourself in your favorite place. A secluded beach or a log in the woods will do the trick. Imagine yourself feeling so very relaxed and peaceful.

Step 3: Next, imagine a basket full of your favorite fresh picked fruit sitting right next to you. See it clearly in your mind, the color, the feel, everything about that fruit. Imagine taking a bite of that juicy fruit and enjoying it like never before.

Step 4: Repeat the following suggestion to yourself 10 times: “From now on, anytime I think of eating, I immediately feel a craving for fruit.”

Step 5: Count from 1 to 5, slowly, and when you reach 5 open your eyes.