Posted by Erin Peck – Healthy eating! #Weightloss
You’ve heard the argument for getting your 5-7 servings of fruits and vegetables a day, but maybe you need another reason to choose an apple over a Snickers bar and steamed veggies over buttered bread. In addition to weight loss, clearer skin, and a better feeling body, fruits and vegetables contain natural antioxidants that fight aging. The free radical theory of aging states that we age because our cells accumulate free radical damage from exposure to smoking, air pollutants, the sun, and chemicals. To fight premature aging of the cells you can eat foods high in antioxidants that counteract and fight free radicals.
Next time you go shopping toss these antioxidant rich foods in your basket and eat to good health!
This tree-like veggie is known in the health community for providing the most concentrated source of vitamin C, a premier antioxidant nutrient. Vitamin C provides support of the body’s oxygen metabolism and lowers the risk of chronic inflammation and cancer risk. If that wasn’t enough, broccoli contains several carotenoids, which function as key antioxidants.
You may skip over these fruits, but apricots pack a powerful punch of antioxidants including carotenoids and vitamin A, which is needed for cell growth and immune system function. This fruit is also good for your vision, full of potassium, and contains a healthy serving of fiber.
These fruits may already be your favorite topping for yogurt and granola or a sweet treat after dinner, but these small berries provide the body with specific antioxidants that can’t be found in any other food. In addition to high levels of vitamin C and anthocanines, raspberries contain ellagitannins, which make up 50 percent of a raspberries antioxidant effect.
This tiny fruit is packed full of queritrin and ellagic acid, which fight off the body’s cancerous cells to prevent cancer from developing. Try to eat an organic version of this fruit or drink cherry juice for your daily dose of these cancer-fighting antioxidants.
Contrary to the popular belief that this water-packed summer treat is made up of only water and sugar, watermelon is actually a nutrient dense food that is full of antioxidants. This melon is full of vitamin C and lycopene, which is associated with a decreased risk of prostate cancer.
This yummy vegetable contains some of the most powerful, polyphenol antioxidants including quercetin, which fights against cancer and heart disease, rutin which is anti inflammatory and anti-allergenic, and anthocyanins that help with urinary tract health, memory function, and graceful aging.
Probably one of the most commonly known antioxidant rich foods, these berries do pack a powerful punch of health, especially considering their small size. One cup of natural, wild blueberries contains more antioxidant capacity than 20 other fruits and vegetables. For blueberries their antioxidant power comes from the blue pigment in the berries, which protects against inflammation, Alzheimer’s disease, and other degenerative diseases.
This leafy green is already loved for its high levels of fiber, potassium, and multiple vitamins. In addition to being full of healthy goodness, spinach is full of the carotenoids luten and zeaxanthin, which protect the eyes from damage, fight against cataracts, and age-related macular degeneration.
9. Kidney Beans
You may already love beans as a source of protein, fiber, and nutrients, but kidney beans are also exceptionally rich in flavonoids, a class of antioxidants that helps fight aging and the presence of free radicals in the body.
You may already know that oranges are high in vitamin C, but this particular vitamin is the primary water-soluble antioxidant in the body. It works to prevent damage inside and outside the cells to prevent colon cancer. In addition it can reduce the severity of inflammatory conditions like asthma, osteoarthritis, and rheumatoid arthritis.
Wake, smoothie, move, repeat. Wake, smoothie, move, repeat.
Green juices or smoothies have become part of everyday vernacular, almost as ubiquitous as a daily caffeine hit, among the health conscious anyway. But despite nutritious smoothies being a buzzword for years now (green smoothie is one of the biggest “trending” words in 2015), its widespread fame hasn’t changed the fact it’s rare for daily greens to be well executed.
And, here’s the clincher, because of this, it actually has little or none of the desired effects on your health and energy.
It’s touted as your daily equaliser, an input of nutrient dense and enzyme-rich liquid that can help make you feel great and perhaps help you look it too. It has the potential to deliver easily accessible nutrition to your system and can help you detoxify. If your health is in “credit”, then a green smoothie/juice can further create a bit of a buffer to nutritional and life stresses.
While the idea of grabbing a pre-mixed or pre-powdered greens together with a new, trendy milk or “mylk”, appears to be an efficient way of throwing in the good stuff while getting optimum benefits, the truth is it probably isn’t. There are improvements to be made, and lots of them.
GREEN SMOOTHIE MISTAKES
1. Using pre-mixed, pre-powdered greens and berries
There are an abundance of these fruits and vegetables in their fresh and whole form, with all their intact enzymes and catalysts at your local growers market. A minimal amount of dead, dried, pesticide and chemical farmed green powder is not of any benefit to anyone. Always go fresh when you can.
2. Using low-grade protein powder
Putting awesome fresh produce in your shake and then degrading it by adding a low-grade protein source is not the best way to go.
You’re potentially adding a whole bunch of hidden fillers, inflammatory agents or chemicals to what is supposed to be our remedy against these things! Look out for ingredients like colourings, preservatives and a list of inactive ingredients longer than the active ingredients.
3. Check your superfood blend
Adding superfood blends that only contain micro-doses of the superfoods that you were after is commonplace. Have you considered how much you are going to actually need of that exotic sounding “superfood”?
Some brands contain only contain one tenth or one hundredth of the star ingredient they are promoting, which will do little for your health, even though they are listed on the label and are a selling point for the product.
4. What’s your pre-made blend made of?
Using pre-made blends that have added ingredients for texture, consistency and shelf life need to be scrutinised closely.
Ingredients to avoid are inactive ingredients – they’re inactive because they haven’t been added for use in the nutritional content of the product, but are still put in the product, which means your body still has to process and deal with it.
While some natural sweeteners are OK, again without sourcing them yourself you have little control over their quality. Other sweeteners are flat out terrible for your system – high fructose corn syrup and maltodextrin are the big ones to look out for so avoid these at all costs.
GREEN SMOOTHIES COME GOOD
The main point is, we need to start questioning all ingredients. It doesn’t help anyone if the “healthy” ingredients are produced in an unhealthy way, with unhealthy fillers. The benefits and assurance of using some home ingredients like a quality honey, or some well sourced stevia are more beneficial and harmonious to your body.
The other thing to look out for is food derived from a wholefood.
Most of the beneficial elements, such as vitamins and minerals, found in wholefoods are only used by the body when consumed with the rest of the wholefood. A wholefood contains the needed catalysts and enzymes to help you break down and make use of the nutrients you need to get out of those healthy foods. Nature has already got a great system set up for us and unfortunately separating and prepackaging parts of the wholefood, or synthetically trying to recreate elements of it doesn’t necessarily work.
Yes, it’s a smoothie ingredient minefield out there!
HOW TO MAKE THE BEST GREEN SMOOTHIE POSSIBLE
1. Buy fresh, quality produce
Preferably from local markets or growers. This way you know (because you can ask) where your fruit and veg has been, how long it has (or hasn’t) been in storage and what sort of conditions it has been grown in. Go chemical-free, organic, and sustainably grown produce. Buy lots of it and buy variety.
We recommend a variety of colours and particular qualities (for example, avocado for fat, banana for potassium, etc). Mix it up, too; the number of documented benefits to a wide variety of fruit and veg is only made to look dull by the potentials, uses and benefits we haven’t discovered yet.
2. Pick a suspension fluid
All of the produce will be blended into oblivion so you’ll need something liquid to carry them for texture and enjoyment’s sake (even if you are about your hardcore health there’s nothing wrong with having a health dense and tasty smoothie). Try home-made nut milks, hemp milk or coconut water.
3. Pick the right protein
If you are going to add a protein source, or a powder, do your research. Know your products. Do they use proprietary blends? Then guess what – it’s impossible to know what the hidden ingredients are. Are they transparent with the sourcing of their ingredients? If not, why not? Are they traceable sources? There are companies out there making the effort to nail these crucial factors in the products they deliver. It’s worth finding them and using them.
4. Get yourself an easy to clean, simple blender
You will make the money back on the cash you don’t spend on pre-packed, potentially low quality juices, and you will hit more variety and therefore more nutrition!
Red Hippo, run by Nick Dawe and Mitch and Ryan Barraclough, is an Australian company that provides synergistic protein blends, supported by science, and road tested by Olympians.
by ROSALIND RYAN, femail.co.uk
Your mother’s advice that carrots can help you see in the dark may have been more than a ploy to get you to eat vegetables.Research has now proved that eating certain foods can improve your eyesight, reverse the signs of optical ageing and keep your eyes in good health.
One of the most common causes of poor sight is a condition called macular degeneration. This condition accounts for 50 per cent of all blindness and sight problems in the UK.
Imagine that your eye is like a camera. There is a lens and an opening at the front that focuses objects onto the retina at the back of your eye. The macula lies in the centre of the retina, which is sensitive to light.
Sometimes the cells of the macula become damaged and you lose the ability to appreciate colours or focus on detailed activities like reading. The condition rarely causes total blindness but can blur your central vision and sometimes make you sensitive to light.
It normally affects those over 60 years old, earning the name age related macular degeneration (ARMD), but a genetic form of the condition can also affect children and young people.
Doctors do not know exactly why the cells of the macular start to fail. One theory is that ARMD is triggered by free-radicals, harmful chemicals that your body picks up from sunlight, the atmosphere and cigarette smoke.
But there are some steps you can take to protect your eyes for the future. Follow our guide to eating your way to better eyesight.
Eat your greens
A recent study by the Florida International University found that eyes containing higher amounts of a nutrient called lutein were up to 80 per cent less likely to be suffering from ARMD.
Lutein protects the eye by forming pigments in the macula. The pigments help with vision by filtering out harmful blue light wavelengths that can damage the eye. The more pigments your eye contains, the less likely it is to fall prey to ARMD.
The Eyecare Trust, a national charity devoted to raising awareness of eye health, says, ‘There is increasing evidence to show that eating vegetables containing lutein is crucial to maintaining pigment density levels in the macula.’ Unfortunately lutein is not generated naturally by the body so you need to make sure you are getting enough from other sources.
These are mainly green leafy vegetables like spinach, broccoli and kale. A study in the American Journal of Clinical Nutrition found that eating a teaspoon of green leafy veggies with a small amount of fat raised blood lutein levels by nearly 90 per cent.
You need to eat lutein-rich vegetables for several months before seeing any benefits. But if you get bored of eating spinach, you can take a vitamin supplement to boost your lutein levels. These are available from all major health food stores.
A study published in Investigative Ophthalmology and Visual Science discovered that volunteers taking 10 mg of natural lutein supplements every day for 12 weeks significantly increased the amount of macular pigment in their eyes.
Start crunching on carrots
It is true – eating carrots can help you see in the dark. The essential nutrient responsible is carotene which is turned into vitamin A by the liver.
Vitamin A protects the eyes by helping to absorb the light energy that passes into the eye. Increased levels of vitamin A means
your eyes can absorb more energy and become more sensitive in dim light, helping you see more effectively.Karen Sparrow, spokeswoman for opticians Vision Express, says, ‘Children that are deficient in vitamin A often have dry eyes and in extreme cases can suffer from night ‘blindness’ where they have trouble seeing in the dark.’
Good sources of carotene are carrots, mangoes and cabbage. You can also find it in cod liver oil, milk and eggs.
Another fruit famed for its ability to boost night vision is blueberries. Anecdotal evidence from RAF pilots in World War Two shows they felt their night vision improved after eating blueberries.
The ‘magic’ ingredient in blueberries is a group of compounds called anthocyanosides. These attach to the area of the retina that is responsible for adjusting the eye to see in the dark.
You will need to eat blueberries for more than two months before starting to notice any effects. If they are difficult to get hold of, you can take them in capsule form or tablets, available from good health food shops. Aim to take up to 600 mg every day.
Read more: http://www.dailymail.co.uk/health/article-99368/Can-eat-improve-eyesight.html#ixzz3uisUgsa0
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