12 Super Foods to Add to your Diet

 There are certain foods out there that have come to earn the label super food. Super foods can improve your health by lowering your risk of heart disease and stroke, while boosting your energy, focus, and mental sharpness. The best part is that you get these benefits using all natural foods, instead of items containing chemicals and drugs.

Here’s a list of 12 super foods and a description of how they’ll help your body and mind:

1. Sweet Potatoes. Sweet potatoes are packed with added fiber, potassium and vitamin C. You can cook them in many ways including baked or mashed, as well as cubed in soups.
2. Blueberries. Blueberries are definitely a super fruit! They contain beneficial antioxidants as well as vitamin C and fiber. They make a healthy treat and they’re easy to eat on their own or in smoothies and baked goods.
3. Bananas. Bananas make the list because of their beneficial nutrients as well as high potassium content. They also contain a healthy dose of vitamin B6.
4. Broccoli.Broccoli is a vegetable that contains a healthy amount of vitamin C and folic acid. If you don’t like the taste, you can use some spices, cheese, or dip to add some flavor.
5. Spinach. Spinach comes packed with many beneficial ingredients. It’s one of the best leafy green vegetables that you can eat. It contains folate, potassium, magnesium, iron, and more. Plus it’s easy to add to salads.
6. Apples. So now you know there’s truth to the saying that an apple a day keeps the doctor away! They contain many of the benefits of the other super food fruits, as well as a decent fiber content. They’re also a low glycemic index food. Apples can help you stay full and may help with weight loss.
7. Baked Beans. Protein, fiber and calcium are just some of the benefits of this low GI super food. Baked beans have also been known to lower the chances of bowel type cancers because of the unique way they’re digested.
8. Yogurt. Yogurt is a super healthy way of getting your dairy intake for the day. In addition to being an excellent source of calcium, yogurt has also been known to improve your bowel health overall. Yogurt can help with regulating the digestive system.
9. Salmon. Lean fish are always good alternatives for healthy meats in your diet. However, salmon is extra special because it contains Omega 3′s. Omega 3′s alone have many health benefits such as reduced risks of heart attacks as well as mental disorders such as depression.

   

10. Olive Oil. Olive oil is one type of oil that’s okay to add to your diet in moderation. It’s a good idea to keep in mind that a little bit goes a long way. Olive oil can lower bad cholesterol levels and it also contains a healthy amount of antioxidants. Use olive oil mixed with balsamic vinegar for salad dressing, instead of the creamy stuff.
11. Dark Chocolate. This is usually the shocker on the super foods list. Dark chocolate can be yummy and beneficial to your health. Dark chocolate, in small amounts each day, can lower your blood pressure and it also contains antioxidants.
12. Citrus Fruit. Many like the taste of sweet citrus fruits, which makes it quite the popular super food. You’ll still want to eat these fruits in moderation because they have a higher sugar content. However, citrus fruits also come with a high amount of vitamin C, fiber, and folic acid.

There are many other foods that are earning the title of super food, but this list should get you started in the right direction. It’s always a great thing to hear when a delicious food also helps you live a happier and healthier life!

Not all foods are created equal, they must be Low-Glycemic Foods.

 7 Worst Foods to Avoid

There are certain health-offending foods out there that are so bad for your health that they can do some real iamage, even in small quantities. While it’s true that everything is okay in moderation, you’ll be doing your body a good service by keeping some of the worst food to a minimum.

Chances are there are healthy food alternatives that you can introduce into your diet that you’ll actually enjoy. While you may still miss some of the offending foods, you can save them for special occasions and, instead, indulge in some new healthier foods.

Here is a list of some of the top offenders:

1. French Fries. French fries are everywhere. While some fast food places are currently offering alternatives to French fries, for the most part they’re still served as a standard. Potatoes can be healthy when cooked in certain ways, but you should avoid deep-fried potatoes, like they are in most restaurants. If you enjoy potatoes, consider eating a baked potato or opt to enjoy mashed potatoes. Also, try to have more sweet potatoes as they’re packed with even better vitamins and fiber.

2. Donuts. Donuts can be delicious treats, but the calories and fat content add up quickly. While it’s okay to have a little treat, most people end up eating more than they should. If you’re looking for a good alternative to this popular morning treat, consider a plain whole grain bagel and some fresh fruit. You can also try banana, pumpkin, or zucchini bread.

3. Ice Cream. Ice cream can be a popular way to end an evening, but definitely save this treat for special occasions only. The fat content is high and bedtime is the worst time of day to eat high calorie foods. The good news is that there are some healthy treats similar to ice cream that you can enjoy instead. Try some low fat alternatives like Italian Ice or Tofutti.

4. Fruit Smoothies. Fruit smoothies make the worst offender list because they’re a health food in disguise. Sure they are made of fresh fruit, but there is often added sugar and/or cream. They’re also often served in large portions. This means that one
smoothie may even eat up all of your calories for the day. You can combat this problem by making your own smoothies out of lower calorie fruits, or you can opt for smaller portions or diet smoothies.

5. Pie. Pies are another dessert item that’s best left for a special occasion. They’re packed with extra sugar and, often, large amounts of trans fat. One slice of pecan pie can actually top the 500 calorie mark. You can attempt lower calorie pies by using more fruit and less sugar, cream and nut additives.

6. Chocolate. Chocolate is certainly a tough one to give up! It tastes great and can even make you feel better. However, it’s high in calories and fat and, therefore, should be limited. If you must have chocolate opt for dark chocolate in small quantities because it actually has the health benefit of antioxidants.

7. Margarine. While margarine was once advertised as a healthy alternative to butter, it’s actually not. It doesn’t contain cholesterol, but many cheaper varieties contain trans fatty acids. Data is coming back about the health risks of consuming trans fats, so they’re best avoided all together. Your best bet is to use smaller quantities of butter when necessary, or opt for margarine that is labeled as trans fat free.

Low Fat Alternatives

You’ll find that most of the offenders have lower fat alternatives. While they may not taste as good to you at first, it’s best for you and your health in the long run. Keep in mind that you can indulge yourself every once in awhile, but control is key.

Joint Health: The Key to an Active Lifestyle

It takes approximately 1,665 steps to get to the top of the Eiffel Tower, 943 steps to fill your grocery cart, and 82 steps to check the mail. No matter where you go, you depend on your joints to get you there.

But for someone suffering from arthritis, even the simplest of tasks, such as walking, can become difficult or even impossible. This condition can hinder their lifestyle and keep them from doing the things they love.

In the United States alone, nearly 50 million people suffer from doctor-diagnosed arthritis, and even more are inconvenienced by minor joint disability every day. Several factors can contribute to the development of joint pain, including genetics, age, obesity, overuse of particular joints, and repetitive motions. Some of these factors are preventable, and others are not. Read the rest of this entry

As triathletes, we are constantly working on being as healthy as possible considering our own personal circumstances.  In my triathlon training I have found there is more to being healthy than working out and eating right, a lot more.

I found a book that will help you to be healthy in ways you may not have thought of.  I know that was true for me. I learned that we poison our children and pets just to kill a fly. Even if you don’t have a prescription, we get a dose of antibiotics ever day.  Did you know that we would need a Hazmat suit to clean up a broken energy-efficient CFL light bulb.  These are some of the things you will learn when you read the book.

The name of the book is The Healthy Home by Dr. Myron Wentz & Dave Wentz with Donna K. Wallace.  Here is what Dr. Christianne Northrup, a New York Times bestselling author, has to say about it.  “The Healthy Home is full of practical and accessible health advice that will help you get a good night’s sleep, choose the right household cleaners, and figure out what products to avoid”.

The Healthy Home has been on the New York Besting Selling List for several weeks.  You can purchase The Healthy Home on Amazon.com or any large book store. (See all Health, Mind & Body Books)

I think you will enjoy the below video.

Kathy Kaehler, celebrity fitness trainer and USANA spokesperson, attends The Healthy Home book tour event in New York City on April 11, 2011. She gives viewers a behind-the-scenes look at the presentation and encourages you to attend an event yourself! For the complete tour schedule, please visit http://myhealthyhome.com.

This is a post by my friend and business partner, Mike Geary, that I think you will benefit from, enjoy. Duane

I bet you didn’t know that there is a specific class of vegetables that contain very specific phytonutrients that actually help to fight against abdominal fat.

Let me explain what they are and why…

First of all, if you’ve already grabbed a copy of my new Fat Burning Kitchen Program then you may already know about how certain chemicals in our food supply and our environment, such as pesticides, herbicides, and certain petrochemicals from household cleaners, cosmetics, etc can act as xenoestrogens.

Xenoestrogens are chemicals that you are exposed to that have an estrogenic effect and excess exposure can cause hormone balance disruptions for both men and women. So these can wreak havoc in the body for both guys and gals.

These estrogenic chemicals that we are exposed to on a daily basis can stimulate your body to store belly fat, along with many other problems.

So here’s where this specific class of vegetables comes in handy…

One of those cool tricks that I teach in my Fat Burning Kitchen program is that cruciferous vegetables such as broccoli, cauliflower, brussels sprouts, kale, cabbage, etc. contain specific and unique phytonutrients such as indole-3-carbinol (I3C) that help to fight against these estrogenic compounds…

And by fighting against these belly fat stimulating estrogenic chemicals, this can help you fight against abdominal fat!

So there you go… just another excuse to do what mom always told you and eat more broccoli!

I’ve really learned to like brussells sprouts in the last year too… Melt a little grass-fed cheese on them and some garlic and they’re great!

In case you haven’t picked up your copy yet, I give away at least 12 other specific foods, teas, spices, etc that help to combat the xenoestrogens and can help you to burn abdominal fat faster in my new program…

make sure to grab your copy before the price doubles on my new Fat Burning Kitchen Program.

Pass this information onto your friends… I bet you’ll shock them with this article about xenoestrogens and how broccoli, cauliflower, and brussels sprouts can help to fight the battle against abdominal fat.

Enjoy!

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer

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To your training success,

Duane Spears

Insanity: Change your body, Change your life. A six step system to earn money while working from home Your personal trainer, Tony Horton's P90X

PS My first career was with Los Angeles Police Departemt. I was a motorcycle officer. My second career was in Real Estate as a Realtor and a Mortgage Broker with my own office in Oxnard, CA .

I realized with those two careers I was missing something. When I didn't work I didn't get paid. Now that actually is fair, but I wanted more. I wanted to work once and get paid for it many times over. You know, like a singer or song writer. Which I'm neither.

That put me on the search for a way I could earn residual income. After much trial and error, I finally found something. I now own a network marketing business in the field of health and wellness, which provides me with the time freedom to do what I want with my time. Whether it be to train for an Ironman or help my nephew when he needs help with his business. The products give me, at age 68, the added strength and stamina to train or work at construction, if I choose.

This could be something that would work for you. I prepared my busines website to help you determine if you have any interest in working with me. I'm always interested in helping people who want more from life and are willing to work for it. Please click here to visit my business website. After you have visited my business website and you would like to talk with me simply send me an email. You can click "contact me" to send me a message.