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Vision Savers

September 4, 2011 By Leave a Comment

VISION SAVERS

Protecting your vision should be a priority for everybody.  We all want to keep our sight as long as we live.

Berries

All berries are filled with an antioxidant, lutein, which helps to protect eye health.  There are many ways to fix berries and I will be supplying some recipes.

Spinach

Spinach is a rich source of lutein which studies have found to reduce the risk of cataracts and macular degeneration.

Pumpkin, Sweet Potatoes, Carrots and Butternut Squash

These vegetables are all high in alpha-carotene, a powerful member of the carotenoid family that is inversely related to the formation of cataracts.  They are also high in Vitamin A.


Avocados

Avocados are one of the most nutrient-dense foods that exist.  They contain more lutein than any other fruit.  Lutein is necessary in the prevention of macular degeneration and cataracts.  It is also a great source of other important eye nutrients such as Vitamin A, Vitamin C, Vitamin B6 and Vitamin E.

Broccoli

Broccoli is a good source of Vitamin C, calcium, lutein, zeaxantin and sulfroaphane all of which may be essential for eye health.

Eggs

Eggs are an excellent source of eye nutrients, Vitamin A, zinc, lutein, lecithin, Vitamin B, Vitamin D and cysteine.

Tomatoes

Tomatoes are full of Vitamin C and lycopene, both helpful for Healthy Eyes.

Sunflower Seeds

Sunflower seeds contain selenium that may prevent cataracts and promote overall eye health.

Garlic

Garlic contains selenium and other nutrients such as Vitamin C and quercetin.

Filed Under: Vision Savers

Inflammation Reducers

September 1, 2011 By Leave a Comment

INFLAMMATION REDUCERS

Some foods contain anti-inflammatory antioxidants and compounds that may help with inflammation.

Olive Oil

Olive oil is rich in antioxidants and anti-inflammatory mono unsaturated fat.  In studies it has been shown to lower inflammation.

Nuts

Nuts are high in the compounds selenium, fiber, Vitamin A and Vitamin E that tend to ease inflammation.

Red Grapes

Red Grapes contain antioxidants called resveratrol that has anti-inflammatory properties.

Tomatoes

Tomatoes have lots of lycopene as well as Vitamin C and Potassium.  These may help in reducing inflammation.

Turmeric and Ginger

These spices have been shown to contain anti-inflammatory compounds.  They are easy to add to your everyday diet.

Blueberries and Cranberries

All berries are good for you but these have the most flavonoids that help fight inflammation.

Oranges

Oranges contain beta-crytoxanthin which guards against inflammation in the joints.  You should be able to start to notice a difference with just one glass of orange juice.

Filed Under: Inflammation Reducers

Broccoli Cheese Soup

August 28, 2011 By Leave a Comment

Ingredients

  • 1 cup skim or low fat milk
  • 1/2 cup shredded low fat cheddar cheese
  • 1 cup chopped fresh broccoli florets, steamed
  • 1 teaspoon diced onion
  • 1 Tablespoon flour for thickening
  • 1/2 teaspoon chicken or vegetable bouillon

Directions

I use a Vitamix blender for all my recipes.  If you do not have one, it is a wise investment.  Adjust the recipe accordingly for other blenders.  This soup would have to be warmed on the stove if your blender does not cook the soup as the Vitamix does.

  1. Place all ingredients into the Vitamix container in the order listed and secure the lid.
  2. Select Variable 1.
  3. Turn machine on and quickly increase speed to variable 10, then to High.
  4. Blend for 5-6 minutes or until heavy steam escapes from the vented lid.  Or if you don’t have a Vitamix, blend until smooth and heat in pan until hot.

Steam some extra broccoli florets to add to the top of your soup as well as some extra shredded cheese.

ENJOY!

 

 

Filed Under: Recipes

Pain Management

August 24, 2011 By Leave a Comment

PAIN MANAGEMENT

In a world of chemical treatments for all pain, it is encouraging to know that there are some foods that have been shown to actually help with the management of pain.

 

Cherries and Raspberries

Michigan State University found during research that the anthocyanins in these berries have properties similar to aspirin without the stomach distress.

Blueberries

Blueberries are loaded with phytochemicals and antioxidants that may help control pain.

Rosemary

Rosemary is found to be good for headaches and can be used for an antiseptic gargle.  It is interesting to note that rosemary has been found to improve circulation in the brain.

Ginger

The University of Miami found that ginger is an effective pain reliever.

Filed Under: Pain Management

Digestive Health

August 24, 2011 By Leave a Comment

DIGESTIVE HEALTH

Foods for your digestive health can help to calm the stomach or help with digestion.  Some will be very familiar.

 

Bananas and Yogurt

Yogurt is teeming with benficial live bacteria called probiotics that help keep the digestive system strong.  But probiotics need to eat.  They eat inulin (a non-digestible carbohydrate) that is found in bananas, artichokes, wheat germ, onion and garlic.  That is why combining the two (bananas and yogurt) has added benefits.  Inulin not only feeds intestinal bacteria but also increases absorption of bone strengthening calcium.

Whole Grains

Whole grains are high in soluble fiber which promotes digestive health.

Red Beets

Red beets are high in fiber and also contain large amounts of magnesium and potassium.

Yukon Gold and Sweet Potatoes

Potaoes are best if they are prepared with the skins on.  They are an excellent source of dietary fiber, Vitamin B6, Vitamin C and Manganese which is known to be effective in the treatment of peptic and duodenal ulcers as well as IBD.

Avocados

Avocados are one of the most fiber rich fruits available.  They also contain plenty of healthy raw fat, most of it monounsaturated.  Healthy raw fats are important to the health of digestive tract.  They stimulate healthy functioning of the pancreas, gall bladder and liver to provide an environment in which beta-carotene can be converted into Vitamin A.  Vitamin A is one vitamin that is essential to having a healthy mucosal lining throughout the GI tract.

Filed Under: Digestive Health

Bone Strentheners

August 23, 2011 By Leave a Comment

 BONE STRENGTHENERS

As we age it is important to try to keep our bones as strong as possible.  Here are some foods that may be of help.

Broccoli and Cheese

This combination places Calcium and Vitamin D together.  According to a European study, there was a decrease in the rate of hip and bone fractures of 20%.  This was due to the strengthening power of this combination in foods.  You can also find this combo in Fortified Yogurts.

Spinach

Spinach is a great food for among other things, strengthening bones.  It contains lot of Vitamin A and Vitamin C as well as Folic Acid and Magnesium which block free radicals.  This may help prevent osteoporosis.

Magnesium with Calcium

Calcium with Magnesium is another powerful combination.  Magnesium can be found in all seeds, especially Pumpkin Seeds.  It is also found in Nuts, Orange Juice,  Egg, Onions, Soymilk and Mushrooms.

Filed Under: Bone Strengtheners

Cancer Preventors

August 23, 2011 By Leave a Comment

CANCER PREVENTORS

There are MANY foods that have been shown to have positive effects on cancers, here are a few:

 

Red Grapes

Red Grapes contain bioflavonoids, powerful antioxidants that work as cancer preventatives.  Grapes also are a rich source of resveratol, which inhibits the enzymes that can stimulate cancer-cell growth and suppress immune response.  They also contain ellagic acid, a compound that blocks enzymes that are necessary for cancer cells.  This appears to help slow that growth of tumors.

Oranges and Lemons

Citrus fruits contain limonene which stimulates cancer-killing immune cells (lymphocytes, e.g.) that may break down cancer-causing substances.

Tomatoes

Tomatoes contain lycopene that attacks free radicals that are suspected of triggering cancer.  Scientists in Israel have shown that lycopene can kill mouth cancer cells.  An increase intake of lycopene has already been linked to a reduced risk of breast, prostate, pancreas and colorectal cancer.

Garlic

Garlic may contain chemicals capable of destroying cancer cells.

Beans

Beans contain phytochemicals and protease inhibitors that may help prevent cancer.

Sweet Potatoes

Sweet Potatoes contain lots of antioxidants, phytochemicals including beta-carotene, Vitamin C, Vitamin E, Folate, Calcium, Copper, Iron and Potassium that may help prevent cancer.

Mushrooms

Mushrooms contain beta-glucan which stimulates the immune system.  Shitake, enoki, zhuling and reishi all have anti-cancer effects.

Broccoli

Broccoli is rich in sulforaphane, an antioxidant linked with the reduced risk of a number of cancers such as lung, stomach, colon and rectal. By adding cheese or some other form of calcium increases it power.  According to a Harvard study, premenopausal women who ate a diet rich in Vitamin D and Calcium had a 30% lower rate of breast cancer.

Raspberries, Black Raspberries, Cranberries, Blueberries and Blackberries

Berries are packed with fiber (the tiny seeds) and are high in Vitamin C.  They also contain lots of anthcyanins which have been shown to be effective in slowing the growth of certain cancers.

Tea

The catechins in tea have been studied for their effectiveness in preventing cancer cells from dividing.  Green tea proved to be the best, followed by black tea.

Melon

Melons are high in Vitamin C and Vitamin B6 and full of the antioxidant lycopene which may help to protect against cancer.

Carrots

Carrots contain beta-carotene an antioxidant that may prevent cancer.

 

Filed Under: Cancer Preventers

Diabetic Friendly

August 23, 2011 By Leave a Comment

DIABETIC FRIENDLY

These are some foods that can actually help you control your sugars and lessen the big swings that hurt your body while making you feel lethargic and out-of-sorts.

 

Beans

BeansBeans are one of the best sources of dietary fiber which slows digestion eliminating the blood sugar “spikes”.  They contain phytochemicals, are fat free, have high quality protein, folic acid, iron, magnesium and a small amount of calcium which may not only help stabilize blood sugar but may even help lower it.

Cinnamon

Cinnamon helps the body use insulin more efficiently so more glucose can enter cells.  In a USDA clinical trial diabetics who ate just 1/2 teaspoon per day reduced their glucose by 25% after 40 days.  The lower levels lasted for up to 3 weeks after stopping.

Calcium and Vitamin D

calciumA Harvard study found that members with high intakes of Vitamin C and Vitamin D had reduced insulin secretion that would protect against Type 2 diabetes.

Whole Grains

Whole grainsWhole grains have components that are stripped from refined grains.  They have folic acid, selenium and Vitamin B which may help reduce the risk of diabetes.

Bananas

bananasBananas are rich in magnesium,  potassium and a slowly-absorbed sugar that help prevent radical swings in blood sugar.

Carrots

carrotsCarotenoids are found in yellow and orange vegetables but are very plentiful in carrots.  Carotenoids may help reduce insulin resistance.  Carrots also contain Vitamin A, Vitamin C and fiber.

Apples

applesApples contain soluble and insoluble fiber that slows digestion.  According to a Cleveland Clinic study this helps regulate glucose levels.

Nuts

nutsNuts contain “good” fats that help reduce insulin resistance.  They are also high in fiber and magnesium which both help to regulate blood sugars.

Olive Oil

olive oilOlive oil has been shown to help keep blood sugar levels steady by reducing insulin resistance.

Filed Under: Diabetic Friendly

Heart Healthy

August 23, 2011 By Leave a Comment

HEART HEALTHY

Foods that are good for the heart act in a variety of ways.  They can lower cholesterol or triglycerides, lower blood pressure, thin the blood or just act as a heart disease deterrent.

Cinnamon

Consuming 1/2 teaspoon of cinnamon a day for 40 days reduced triglycerides, a potentially artery-clogging fat by 25%.  According to the same USDA clinical trial, it also cut “bad” LDL cholesterol by nearly 20%.  These benefits lasted up to 3 weeks after stopping the cinnamon.

Blueberries

blueberriesBlueberries contain anthocyanins, a compound that helps protect the heart.  They are also packed with fiber and Vitamin C for a healthy heart.

Chili Peppers

chili peppersChili Peppers contain capsacin an antioxidant containing blood thinning properties to prevent strokes and lower cholesterol.

Garlic

garlicGarlic may help lower cholesterol and blood pressure.

Tea

teaNumerous studies have linked tea consumption to lower rates of heart disease.  Green tea contains the most polyphenois and EGCG  (one of the most powerful fulantiox)  for keeping your heart healthy.

Whole Grains

Whole grainsThe soluble fiber in whole grains lowers cholesterol.  They are better for you because they contain folic acid, selenium and B vitamins that are stripped from refined grains and are essential for a healthy heart.

Sweet Potatoes

Sweet Potatoes contain lots of antioxidants, phytochemicals including beta-carotene, Vitamin C, Vitamin E, folate, calcium, copper, iron and potassium to prevent heart disease.

Beans and Legumes

lentilsBeans and Legumes are are packed with phytochemicals.  They are an excellent source of fat free high quality protein, folic acid, iron, magnesium and small amounts of calcium.  They have been shown to lower blood cholesterol and triglyceride levels.

Olive Oil

olive oilOlive Oil is rich in antioxidants.  Plentiful in the Mediterranean diets who show lower rates of cardiovascular disease.

Tomatoes

tomatoesTomatoes contain lycopene, an antioxidant compound that may reduce the risk of heart disease as well as maintain youthful skin texture.  The are also high in Vitamin A, Vitamin C, potassium and phytochemicals.

Oranges

orangesOranges are high in Vitamin C and antioxidants.  One antioxidant is hesperidin which  protects against heart disease as well as works to improve circulation in your blood vessels.

Avocados

Avocados are a high source of potassium which may help fight heart disease.  Potassium helps transmit nerve impulses that keep your heart beating.

Carrots

carrotsCarrots are rich in the antioxidant beta-carotene which may help prevent heart disease.  They are also full of flavonoids that are essential for a healthy heart.

Apples

applesA study at the Cleveland Clinic found that apples can reduce the risk of cardiovascular disease by helping regulate cholesterol.

Filed Under: Heart Healthy

Super Foods that Prevent Disease

August 11, 2011 By Leave a Comment

For optimal health and disease prevention, focus on foods that are rich in disease-fighting phytochemicals.  Foods that have published studies substantiating their health benefits while having no side effects as so many medicines do.  There are no drawbacks to eating healthy to help your body feel it’s best!

This week’s Super Food: BROCCOLI

Broccoli is one of the best foods for fighting cancer.  It is rich in sulforaphane, an antidioxidant linked with a reduction in the risk of many cancer, including lung, stomach, colon, and rectal cancers.  The phytonuirients in Broccoli help detoxify carcinogens found in the environment.  They also have anti-inflammatory properties which is an important factor in reducing the risk of disease.  Broccoli also works to protect your eye health.


Broccoli Cheese Soup

 

Ingredients

  • 1 cup skim or low fat milk
  • 1/2 cup shredded low fat cheddar cheese
  • 1 cup chopped fresh broccoli florets, steamed
  • 1 teaspoon diced onion
  • 1 Tablespoon flour for thickening
  • 1/2 teaspoon chicken or vegetable bouillon

Directions

I use a Vitamix blender for all my recipes.  If you do not have one, it is a wise investment.  Adjust the recipe accordingly for other blenders.  This soup would have to be warmed on the stove if your blender does not cook the soup as the Vitamix does.

  1. Place all ingredients into the Vitamix container in the order listed and secure the lid.
  2. Select Variable 1.
  3. Turn machine on and quickly increase speed to variable 10, then to High.
  4. Blend for 5-6 minutes or until heavy steam escapes from the vented lid.  Or if you don’t have a Vitamix, blend until smooth and heat in pan until hot.

Steam some extra broccoli florets to add to the top of your soup as well as some extra shredded cheese.

ENJOY!

 

Filed Under: Feature