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Massive Berry Benefits!



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Posted by J Aubrey – Benefits of Berries #weightloss #HealthyEating

Coconut Oil for Health, Weight Loss, Healing And Beauty!

Coconut Oil
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Posted by Keto Grandma – Coconut Oil for Health, Weight Loss, Healing, beauty and SO much more! http://www.draxe.com #coconut #coconutoil #burnfat #loseweight #metabolism #health

Healthy Anti Inflammatory Foods


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Posted by Mina Minetto – Healthy Anti inflammatory foods

If you want to eat for long-term health, lowering inflammation is crucial.

Inflammation in the body causes or contributes to many debilitating, chronic illnesses — including osteoarthritis, rheumatoid arthritis, heart disease,Alzheimer’s disease, Parkinson’s disease, and even cancer.

That’s why, as a doctor and founder of the Kaplan Center for Integrative Medicine, I recommend my patients eat a diet focused on anti-inflammatory principles.

Recent research finds that eating this way not only helps protect against certain diseases, but it also slows the aging process by stabilizing blood sugar and increasing metabolism.

Plus, although the goal is to optimize health, many people find they also lose weight by following an anti-inflammatory eating pattern.

Here, I’m sharing the 11 principles I recommend everyone incorporate into their diet for optimal health:

1. Consume at least 25 grams of fiber every day.

A fiber-rich diet helps reduce inflammation by supplying naturally occurring anti-inflammatory phytonutrients found in fruits, vegetables, and other whole foods.

To get your fill of fiber, seek out whole grains, fruits, and vegetables. The best sources include whole grains such as barley and oatmeal; vegetables like okra, eggplant, and onions; and a variety of fruits like bananas (3 grams of fiber per banana) and blueberries (3.5 grams of fiber per cup).

2. Eat a minimum of nine servings of fruits and vegetables every day.

One “serving” is half a cup of a cooked fruit or vegetable, or one cup of a raw leafy vegetable.

For an extra punch, add anti-inflammatory herbs and spices — such asturmeric and ginger — to your cooked fruits and vegetables to increase their antioxidant capacity.

3. Eat four servings of both alliums and crucifers every week.

Alliums include garlic, scallions, onions, and leek, while crucifers refer to vegetables such as broccoli, cabbage, cauliflower, mustard greens, and Brussels sprouts.

Because of their powerful antioxidant properties, consuming a weekly average of four servings of each can help lower your risk of cancer.

If you like the taste, I recommend eating a clove of garlic a day!

4. Limit saturated fat to 10 percent of your daily calories.

By keeping saturated fat low (that’s about 20 grams per 2,000 calories), you’ll help reduce the risk of heart disease.

You should also limit red meat to once per week and marinate it with herbs, spices, and tart, unsweetened fruit juices to reduce the toxic compoundsformed during cooking.

5. Consume foods rich in omega-3 fatty acids.

Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis — conditions that often have a high inflammatory process at their root.

Aim to eat lots of foods high in omega-3 fatty acids like flax meal, walnuts, and beans such as navy, kidney and soy. I also recommend taking a good-quality omega-3 supplement.

And of course, consume cold-water fish such as salmon, oysters, herring, mackerel, trout, sardines, and anchovies. Speaking of which:

6. Eat fish at least three times a week.

Choose both low-fat fish such as sole and flounder, and cold-water fish that contain healthy fats, like the ones mentioned above.

7. Use oils that contain healthy fats.

The body requires fat, but choose the fats that provide you with benefits.

Virgin and extra-virgin olive oil and expeller-pressed canola are the best bets for anti-inflammatory benefits. Other options include high-oleic, expeller-pressed versions of sunflower and safflower oil.

8. Eat healthy snacks twice a day.

If you’re a snacker, aim for fruit, plain or unsweetened Greek-style yogurt (it contains more protein per serving), celery sticks, carrots, or nuts like pistachios, almonds, and walnuts.


9. Avoid processed foods and refined sugars.

This includes any food that contains high-fructose corn syrup or is high in sodium, which contribute to inflammation throughout the body.

Avoid refined sugars whenever possible and artificial sweeteners altogether. The dangers of excess fructose have been widely cited and include increased insulin resistance (which can lead to type-2 diabetes), raised uric acid levels,raised blood pressure, increased risk of fatty liver disease, and more.

10. Cut out trans fats.

In 2006, the FDA required food manufacturers to identify trans fats on nutrition labels, and for good reason — studies show that people who eat foods high in trans fats have higher levels of C-reactive protein, a biomarker for inflammation in the body.

A good rule of thumb is to always read labels and steer clear of products that contain the words “hydrogenated” or “partially hydrogenated oils.” Vegetable shortenings, select margarines, crackers, and cookies are just a few examples of foods that might contain trans fats.

11. Sweeten meals with phytonutrient-rich fruits, and flavor foods with spices.

Most fruits and vegetables are loaded with important phytonutrients. In order to naturally sweeten your meals, try adding apples, apricots, berries, and even carrots.

And for flavoring savory meals, go for spices that are known for their anti-inflammatory properties, including cloves, cinnamon, turmeric, rosemary, ginger, sage, and thyme.

Bon appétit!

Why Are Avocados Good For You?


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Posted by Jenny O’Leary – Health Benefits of #Avocados #Weightloss

If you are new to all this what, you may very well ask, are Super Foods?

Well amongst the better known are blueberries, kale and salmon. No doubt you will have heard countless times about the nutritional benefits of these everyday ingredients, commonly labelled “Super Foods.”

There’s no official scientific definition of a Super Food, but it’s generally accepted that Super Foods contain high levels of much-needed vitamins and minerals. They can also be a source of antioxidants, substances that shield our bodies from cell damage and help prevent disease.

While there are a number of common foods that provide these nutrients, there is also an array of more exotic and less mainstream Super foods that are worth getting to know. These include Kefir, Acai, Maca and mangosteens but more about these next week.

Today we are going to focus on one of the best known and loved Super foods the Avocado.

As super foods go, they don’t come much more versatile than the avocado. The soft, creamy consistency and the mild, nutty flavour pair with just about anything, adding a generous portion of healthy fats, potassium, phosphorus, vitamin K and folate to your plate. Delicious at breakfast, lunch, dinner and even snack time, it’s little wonder that avocados are one of the most popular and widely grown fruits around the world.

To celebrate the avocado in all it’s smooth, buttery glory, here’s a list of 16 ways to use them.


Enjoy!

1. On their own, with a squeeze of lemon and a sprinkle of Himalayan Salt. An excellent energy boosting snack!

2. Paired with scrambled eggs and bacon for a classic paleo breakfast!

3. With tomatoes: Avocados and tomatoes pair exceptionally well together, and as it turns out, that’s no co-incidence. When paired together, avocados increase the absorption of lycopene, the cancer-preventing antioxidant found in tomatoes. In a study by the University of Ohio, pairing avocado with tomatoes improved lycopene absorption by 400%!

4. Cut into wedges and added to almost any salad

5. Guacamole: Mash two ripe avocados with the juice of half a lime, half a clove crushed garlic, two finely chopped spring onions, one red chilli (optional), salt, pepper, and fresh herbs. Ideal for Mexican dishes, burgers and salads!

6. Added to smoothies for extra creaminess

7. Sliced on top of a home-made chilli

8. Coconut crusted avocado fries. Need we say any more?

9. Added to burgers, along with caramelised onions

10. Paired with grilled chicken and a dash of cayenne pepper

11. Avocado pesto: For a twist on the classic pesto, mash a ripe avocado together with pine nuts, fresh basil, a squeeze of lemon and a little garlic.

12. Halved and topped with a generous splash of hot sauce

13. Raw chocolate making: Believe it or not, avocados are fantastic for making healthy desserts – especially those that involve chocolate! Use them in brownies, chocolate mousse, truffles and cakes to add a wonderful creaminess.

14. Avocado ice cream: Blend an avocado, a frozen banana, 200ml coconut milk and a dash of vanilla extract. Leave in the freezer for 3-4 hours, mixing every hour or so. Allow to thaw slightly before serving, topped with fresh berries!

And they’re not just for eating, either…

15. As a face mask: Great for dry and sensitive complexions, avocado face masks are an excellent way to provide your skin with much needed hydration and nutrients. Avocado oil is used in many of the leading anti-aging moisturisers and treatment lotions – but to save yourself some money, use the whole fruit instead! Our favourite avocado face mask combines three tbsp mashed avocado, one tsp raw honey, and one tsp macadamia oil. Apply to face for 10 – 15 minutes once a week for a serious complexion boost!

16. As a hair mask: Avocado is amazing for dry hair. Combine half a mashed avocado with an egg yolk and a tablespoon of olive oil. Massage into hair from root to tip, then leave to set for 30 minutes before rinsing. When avocado is combined with egg yolk and oil, it acts as a humectant, infusing moisture deep into the hair cells.

How do you use your avocados?

Sources: https://etd.ohiolink.edu/rws_etd/document/get/osu1354735735/inline

http://www.huffingtonpost.co.uk/james-haskell/ways-to-use-avocados_b_8739802.html

24 Reasons Spinach Helps You!


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Posted by Claus – Spinach for Eyesight – Spinach is one of the best dietary sources of lutein, which makes it a particularly important food for the promotion of healthy eyesight