Category Archives: Power Foods
Ten foods to prevent and stop diabetes
(NaturalNews) Diabetes is a disorder wherein the body cannot control its level of blood glucose or sugar. While many of the foods today contain high levels of diabetes-inducing sugar, there are ten amazingly healthy foods that can actually prevent diabetes from developing. Not only do these foods control blood sugar levels, but they are also packed with other nutrients and minerals that even those who do not have diabetes will benefit greatly from.
Preventing Diabetes through Diet and Exercise
A healthy diet coupled with a healthy lifestyle of exercise to maintain a normal weight is a sure-fire way to prevent diabetes type 2 or adult-onset diabetes. This is according to research as well as diabetes educators from the Healthcare and Education for the American Diabetes Association (ADA).
Christine Tobin, the president of Healthcare and Education for the ADA, said that, while there are a whole list of foods that can be considered as “superfoods” in terms of diabetes-prevention, her association recognizes the top ten of these foods that can help those with both type 1 and type 2 diabetes. These foods contain vitamins and minerals such as calcium, magnesium, potassium and vitamins A, C and E. These foods are also rich in fiber, which helps in suppressing cravings by keeping the blood sugar and the glycemic index low for longer periods. On top of that, these foods also control blood cholesterol and blood pressure levels, keeping them at healthy levels.
These are all very important to those with diabetes, but even normal people can benefit from these foods too:
Black, pinto, navy, kidney or other beans might be high in calories, but they are also rich in fiber and other nutrients. Rich in fiber means that they will help people feel full for longer periods.
Dark, Leafy Greens
Spinach, mustard greens, collard greens, kale and others are not only high in nutrients but also low in carbohydrates. Greens are also very low in calories, so people can eat as much of them as they as want!
Grapefruit, oranges, lemons and other citrus fruits are good for the heart because of their high content of vitamin C. Whole fruits are better than juices, since the fruit contains the fiber, which slows down the body’s absorption of sugar.
Sweet potatoes are better than other types of potatoes, because they have a low glycemic index. This means that sweet potatoes will not cause blood sugar levels to spike. They are also high in vitamin A.
Fresh, whole strawberries, blueberries, cranberries and any other variants are rich in vitamins, antioxidants and fiber. Add fresh berries into salads or cereal, or make into smoothies.
Tomatoes can be eaten either raw or cooked, and they are low in calories too. They can be served in a variety of ways, as side dishes, mixed in salads and soups or as a base sauce for casseroles or stews. Tomatoes are rich in vitamins E and C and iron.
Salmon, mackerel, albacore tuna, herring and halibut are all rich in omega-3, a kind of fatty acid that strengthens the heart and prevents diabetes. The best way to enjoy these fishes and their benefits is to serve them broiled or in soups. Frying them in batter and breading defeats the purpose.
Oatmeal, pearled barley and other whole grain products, like bread and pasta, all contain high amounts of fiber. They also contain essential nutrients like chromium, magnesium, omega-3 and folate.
Nuts are high in omega-3 and other good fatty acids. These kinds of fats protect and help the heart rather than burden it. However, one should not eat too much, as they are high in calories. A small handful, or roughly 1.5 ounces, is enough for a healthy snack.
Fat-Free Yogurt and Milk
Both are rich in calcium and vitamin D and are also good choices to help keep cravings under control.
It is quite easy to lose control and to splurge on food, but a good choice would be to splurge on these ten healthy foods rather than on sweets like chocolate.
Sources for this article include:
(NaturalNews) A flat stomach is a quest that has remained elusive for many people all over the world. Dieters often shy away from food to keep their slim figures. Food experts, however, have discovered several foods that actually help flatten the stomach.
These 20 foods help burn the fat away to reveal a sexy, flat tummy:
Green tea stimulates the body’s metabolism and can also suppress the absorption of fat. Drinking it daily aids in weight loss.
Olive oil has many benefits, but the main benefit is that it lowers LDL cholesterol – the “bad” cholesterol – and raises HDL cholesterol – the “good” cholesterol. It is also rich in phenol, an antioxidant that protects the walls of the arteries from cholesterol or fatty buildup.
Weight-watchers should reduce their intake of sugar, and that means soda pop, alcohol and most bottled or canned fruit drinks. Try drinking lemon water instead. It is refreshing and bursting with vitamin C as well.
This white meat is more meat and less fat, making it a good source of meat protein.
Cinnamon can prevent diabetes by lowering blood sugar levels. While it is packed with antioxidants, cinnamon can also prevent bloating.
Green Chai Tea
Chai tea is full of flavor from the spices but without the guilty calories. Homemade chai will also give healthier milk choices, and the addition of green tea will speed up the body’s metabolic rate.
Cucumbers are a great refreshing and crunchy snack. They are satisfying and low in calories.
Cereal is high in calories. Replacing it with bran will not only cut the excess calories but will also increase the body’s supply of fiber.
Yogurt is rich in protein, with three quarters of a cup serving 9 grams of it. Not only that, but yogurt is also rich in B vitamins and bone-strengthening calcium.
Legumes are a generally nutritious food packed with protein, B vitamins, potassium, iron and other trace minerals. Legumes are also a great source of insoluble and soluble fiber, which helps control optimum blood cholesterol levels. Legumes are ideal for dieters, since it is heavy on the stomach and controls cravings by controlling the body’s levels of blood glucose.
Turmeric is rich in curcumin, which is a powerful antioxidant. Turmeric also has antiviral, anti-inflammatory, antifungal, anti-cancer and antibacterial properties.
This whole grain is a wonderful alternative to other grains. Rich in protein, fiber, copper, B vitamins, magnesium and manganese.
Pears are incredibly rich in fiber, so much that a medium-sized pear can give 20% of a person’s daily need. The juicy flesh contains soluble fiber and pectin, which lowers the “bad” cholesterol previously mentioned.
Eating dark chocolate more frequently results in a lower body mass index, according to studies. As an added bonus, dark chocolate is rich in antioxidants, too.
Juicy, succulent berries are rich in fiber and vitamins. They are also home to some of the most powerful antioxidants in foods, which helps protect the heart and eyes and helps fight off cancer.
Leeks are rich in manganese, which is an essential mineral that was found to prevent mood swings and menstrual cramps in women who took high amounts of it regularly. Not only that, leeks also help prevent and relieve bloating.
Salmons of all kinds are rich in heart-friendly omega-3, as well as vitamin D. Bones in canned or processed salmon are also rich in calcium.
Miso has probiotics that aid in digestion and keep the colon and intestinal walls healthy.
Research by the Rochester Center for Obesity found that those who regularly eat eggs for breakfast tend to take in less calories throughout the day – by around 400 or more. This translates to at least three pounds less in weight in a month.
Leafy green vegetables contain carotenoids, which prevent degenerative eye disease. Spinach alone is rich in vitamin K, which is essential for bone health. Greens are also rich in magnesium, potassium and folate, which lowers blood pressure.
These foods are great, not just because they aid in weight loss and burning fat, but also because they strengthen the body in many ways.
Sources for this article include:
by PF Louis
(NaturalNews) What is a happy belly? Well, an unhappy belly will produce flatulence, bloating, nausea, cramps, and so called heartburn. You should be able to digest foods without any hassles, providing you don’t overeat. That’s a happy belly.
Considering that digestion begins in the mouth, it’s wise to chew your food thoroughly. In addition to reducing the food into smaller, easier to digest pieces, the saliva from chewing produces more digestive enzymes early in the gastrointestinal (GI) tract.
It’s also important to take your time and relax while eating. Rushed eating while stressed or hassled in any way will result in digestive stress that can create a very unhappy belly while depriving you of the food’s nutritional value.
Foods and beverages to help your belly’s happiness
As usual, organic food sources are the best choices. If you can purchase reliably clean raw milk for milk kefir, do so. Always use purified fluoride-free water.
Reverse osmosis is the best accessible system. Stations are available for filling containers in larger food markets. Make sure to re-mineralize with sea salt or some other mineral solution.
(1) Fermented foods provide probiotics that aid digestion and more. Having an intestinal flora microbial balance of 80 percent to 20 percent healthy bacteria to pathogenic bacteria is vital for even more than good digestion. It’s an important part of our immune system.
Without a well balanced intestinal flora stocked heavily with an abundance of healthy bacteria, Candida overgrowth is given a nice breeding ground. (http://www.naturalnews.com)
Fermented foods include sauerkraut, yogurt (unflavored and unsweetened) kimchi, miso, pickles, and tempeh or fermented soy, which is the only soy that’s consumable without digestive issues.
You can always add good honey or maple syrup to plain yogurts. Yes, you can make your own sauerkraut. (http://www.naturalnews.com/034788_sauerkraut_probiotics_recipes.html)
If you can get a good sourdough bread baked with sprouted grains without using bromide, that’s good for making your belly happy too. Sourdough is fermented. Sprouted grains reduce gluten’s harmful effects. Bromides block the enzyme that helps your thyroid produce adequate hormones for metabolism.
(2) Probiotic beverages can be as potent as some probiotic supplements, and a lot cheaper. Kombucha is a popular item that offers the same probiotic potential as fermented foods. Even more powerful are water and milk kefirs. You need starter grains specific to either purified water or milk, best to find raw milk.
Then you can make your own. (http://www.naturalnews.com/036419_probiotics_immunity_bacteria.html)
A woman who cured her really bad case of colitis with milk kefir showed this author how to make it. She didn’t even use raw milk, which is recommended. Here’s a good source for milk kefir starter grains with excellent instructions. (http://kefirlady.com/)
There are also several DIY kefir YouTube videos online.
(3) Prebiotic foods are essential for helping the healthy bacteria from probiotics flourish. They don’t contain healthy probiotic bacteria, but they provide the food energy to help probiotics maintain a GI tract stronghold.
Bananas, berries, artichokes, garlic, honey, legumes (beans) and whole grains such as brown rice are good prebiotic food sources.
(4) Apple cider vinegar is regarded as an excellent digestive aid by many alternative practitioners and nutritionists, but not so much by MDs and mainstream dieticians.
Us an apple cider vinegar that has not been pasteurized or filtered for best results. Before each meal, one or two tablespoons downed in a half glass of water can be beneficial. Water with meals should be room temperature for optimum digestion.
(5) When your stomach becomes unhappy, stay away from the Tums and try something healthier. Ginger root is one such choice. Only a few dare chew on a ginger root. It’s usually converted into a tea by peeling the root and cutting it into thin slices.
Make enough thin slices to cover the bottom of a pan, fill the pan with good non-fluoridated water from reverse osmosis. Simmer for 30 minutes after boiling. It can be refrigerated for several days. Ginger has been known to remedy queasy or cramping stomachs, and it’s good for general inflammation as well.
(6)The king of natural GI tract and stomach disorders is Aloe vera juice. Aloe vera juice needs to be shopped wisely. The cheap adulterated ones with preservatives or pasteurized stuff won’t cut it. Get only pure, whole unpasteurized aloe vera juice. Yes it’s pricier, but worth it.
Stomach ulcer sufferers swear by it. There have been many, many reports of Celiac disease and Crohn’s disease sufferers curing themselves with aloe vera juice, as well as some experiencing irritable bowel syndrome (IBS).
With a disease as intense as Celiac, Crohn’s or IBS, it takes several days to a few weeks of daily use to get results. (http://www.naturalnews.com/021858_aloe_vera_gel.html#ixzz25fIbagIM)
Pure aloe vera juice has many, many other curative capabilities and health benefits. It has been clinically tested successfully on AIDS and cancer patients. (http://www.naturalnews.com/034738_aloe_vera_cancer_AIDS.html)
By: Carolyn Kylstra
Some foods just aren’t taken seriously.
Consider celery, for example—forever the garnish, never the main meal. You might even downgrade it to bar fare, since the only stalks most guys eat are served alongside hot wings or immersed in Bloody Marys.
All of which is a shame, really. Besides being a perfect vehicle for peanut butter, this vegetable contains bone-beneficial silicon and cancer-fighting phenolic acids. And those aren’t even what makes celery so good for you.
You see, celery is just one of six underappreciated and undereaten foods that can instantly improve your diet. Make a place for them on your plate, and you’ll gain a new respect for the health benefits they bestow—from lowering blood pressure to fighting belly fat. And the best part? You’ll discover just how delicious health food can be.
This water-loaded vegetable has a rep for being all crunch and no nutrition. But ditch that mindset: Celery contains stealth nutrients that heal.
Why it’s healthy: “My patients who eat four sticks of celery a day have seen modest reductions in their blood pressure—about 6 points systolic and 3 points diastolic,” says Mark Houston, M. D., director of the Hypertension Institute at St. Thomas Hospital, in Nashville. It’s possible that phytochemicals in celery, called phthalides, are responsible for this health boon. These compounds relax muscle tissue in artery walls and increase bloodflow, according to nutritionist Jonny Bowden, Ph. D., author of The 150 Healthiest Foods on Earth. And beyond the benefits to your BP, celery also fills you up—with hardly any calories.
How to eat it: Try this low-carbohydrate, protein-packed recipe for a perfect snack any time of day.
In a bowl, mix a 4.5-ounce can of low-sodium tuna (rinsed and drained), 1 tablespoon of balsamic vinegar, 1/4 cup of finely chopped onion, 1/4 cup of finely chopped apple, 2 tablespoons of fat-free mayonnaise, and some fresh ground pepper. Then spoon the mixture into celery stalks. (Think tuna salad on a log.) Makes 2 servings
Per serving: 114 calories, 15 grams protein, 12 grams carbohydrates (3 grams fiber), 1 gram fat
While this algae is a popular health food in Japan, it rarely makes it into U. S. homes.
Why it’s healthy: There are four classes of seaweeds—green, brown, red, and blue-green—and they’re all packed with healthful nutrients. “Seaweeds are a great plant source of calcium,” says nutritionist Alan Aragon, M.S. They’re also loaded with potassium, which is essential for maintaining healthy blood-pressure levels. “Low potassium and high sodium intake can cause high blood pressure,” Bowden says. “Most people know to limit sodium, but another way to combat the problem is to take in more potassium.”
How to eat it: In sushi, of course. You can also buy sheets of dried seaweed at Asian groceries, specialty health stores, or online at edenfoods.com. Use a coffee grinder to grind the sheets into a powder. Then use the powder as a healthy salt substitute that’s great for seasoning salads and soups.
Despite the Cannabis classification, these seeds aren’t for smoking. But they may provide medicinal benefits.
Why they’re healthy: “Hemp seeds are rich in omega-3 fatty acids, which reduce your risk of heart disease and stroke,” says Cassandra Forsythe, Ph. D., a nutrition researcher at the University of Connecticut. What’s more, a 1-ounce serving of the seeds provides 11 grams of protein—but not the kind of incomplete protein found in most plant sources. Hemp seeds provide all the essential amino acids, meaning the protein they contain is comparable to that found in meat, eggs, and dairy.
How to eat them: Toss 2 tablespoons of the seeds into your oatmeal or stir-fry. Or add them to your postworkout shake for an extra dose of muscle-building protein.
Perhaps these mollusks are considered guilty by association, since they often appear in decadent restaurant meals that are overloaded with calories. (But then again, so does asparagus.)
Why they’re healthy: Scallops are more than 80 percent protein. “One 3-ounce serving provides 20 grams of protein and just 95 calories,” says Bowden. They’re also a good source of both magnesium and potassium. (Clams and oysters provide similar benefits.)
How to eat them: Sear the scallops: It’s a fast and easy way to prepare this seafood.
Purchase fresh, dry-packed scallops (not the “wet-packed” kind) and place them on a large plate or cookie sheet. While you preheat a skillet on medium high, pat the scallops dry with a paper towel and season the exposed sides with sea salt and fresh cracked pepper. When the skillet is hot, add a tablespoon of olive oil to it. Being careful not to overcrowd, lay the scallops in the skillet, seasoned-side down, and then season the top sides.
Sear the scallops until the bottoms are caramelized (about 2 minutes), and then flip them to sear for another 1 to 2 minutes, depending on size and thickness. Now they’re ready to eat. Pair the scallops with sauteed vegetables, or place them on a bed of brown rice.
Sure, dark meat has more fat than white meat does, but have you ever considered what the actual difference is? Once you do, Thanksgiving won’t be the only time you “call the drumstick.”
Why it’s healthy: “The extra fat in dark turkey or chicken meat raises your levels of cholecystokinin (CCK), a hormone that makes you feel fuller, longer,” says Aragon. The benefit: You’ll be less likely to overeat in the hours that follow your meal. What about your cholesterol? Only a third of the fat in a turkey drumstick is the saturated kind, according to the USDA food database. (The other two-thirds are heart-healthy unsaturated fats.) What’s more, 86 percent of that saturated fat either has no impact on cholesterol, or raises HDL (good) cholesterol more than LDL (bad) cholesterol—a result that actually lowers your heart-disease risk.
As for calories, an ounce of dark turkey meat contains just 8 more calories than an ounce of white meat.
How to eat it: Just enjoy, but be conscious of your total portion sizes. A good rule of thumb: Limit yourself to 8 ounces or less at any one sitting, which provides up to 423 calories. Eat that with a big serving of vegetables, and you’ll have a flavorful fat-loss meal.
It’s no surprise that these hearty legumes are good for you. But when was the last time you ate any?
Why they’re healthy: Boiled lentils have about 16 grams of belly-filling fiber in every cup. Cooked lentils also contain 27 percent more folate per cup than cooked spinach does. And if you eat colored lentils—black, orange, red—there are compounds in the seed hulls that contain disease-fighting antioxidants, says Raymond Glahn, Ph. D., a research physiologist with Cornell University.
How to eat them: Use lentils as a bed for chicken, fish, or beef—they make a great substitute for rice or pasta.
Pour 4 cups of chicken stock into a large pot. Add 1 cup of red or brown lentils and a half cup each of onion and carrot chunks, along with 3 teaspoons of minced garlic. Bring everything to a boil and then reduce the heat to a simmer. Cook the lentils until they’re tender, about 20 minutes. Remove the lentils from the heat, add a splash of red-wine vinegar, and serve.