Top Ten Power Packed Foods

What is the secret to a long and healthy life? It is in the food that we eat. As you well know, all foods are not created equal. Choosing and eating the right foods may help increase your life expectancy as well as the quality of your life.

Here are ten of the top power packed foods designed to give you energy, vitality and all around good health!

1. Beans – If they give you gas, take precautions before you eat them. Soaking them first can help. Beans of all kinds (kidney, navy, lentils, chickpeas, Northern) are high in protein. This is plant protein so it contains very little fat, carbs and calories. If fiber is a problem in your diet, eating a healthy portion of beans each day can keep your digestive system healthy.

2. Oatmeal – Oatmeal is coming into popularity as a food that lowers blood cholesterol. You can make it yourself with rolled oats or eat the instant kind if you are in a hurry. Oatmeal is a filling grain that also provides much needed fiber to keep hunger at bay and your blood sugar constant.

3. Fruits – Fruits are filled with antioxidants such as Vitamin C and A. Antioxidants fight free radical damage in the body and reduce the risk of cancer. Berries such as blueberries and grapes have the highest amount of antioxidants. But choose an array of fruits in a wide variety of colors for maximum health. The antioxidants in fruit boost the immune system to fight the effects of aging in the body.

4. Allium foods – This class of foods includes garlic, onions, leeks and shallots. Garlic is known for lowering cholesterol. Allium vegetables healp guard the body against the risk of cancer and many other ailments. They also help lower blood pressure and prevent blood clots. Eating these power packed vegetables in their natural state especially garlic increases their health benefits.

5. Salmon – Eating foods rich in omega-3 fatty acids reduces the risk of heart disease and other conditions like atherosclerosis. Wild salmon is a fatty fish but it contains good fats that has been proven to improve health in children and adults. Salmon is rich in protein which is of great use after an exercise session to build muscle tissue.

6. Flax seed – Like salmon it contains omega-3 fatty acids. These seeds also contain omega-6 and omega-9 fatty acids. You get a lot of power to fight high cholesterol, heart disease and diabetes with this seed. Ground flax seed can be added to fruit smoothies, sprinkled in yogurt, eaten with cereal or added to pancake mix to name a few.

7. Peppers – Peppers are colorful. They contain antioxidants like beta-carotene and Vitamin C. Peppers range from mild and sweet to so hot you’ll be calling the fire department. All peppers contain a substance called capsaicin. Capsaicin has the properties of an anti-inflammatory, a pain reliever, lowers cancer risk and heart disease. They are good in salads, salsa and all sorts of dishes.

8. Nuts and seeds – Nuts are high in fat but those fats are the good kind. Peanuts, almonds, Brazil nuts, walnuts and pistachios are all providers of good fats and protein. Crush them into a fine powder and use as a coating instead of higher carb bread crumbs. Nuts help to lower cholesterol. Eat them right out of the shell with no additives.

9. Acai – This berry has been in the news lately. It is rich in antioxidants and increases energy. You can get more done and look better while doing it. You can get Acai juice and supplements in your health food store.

10. Yogurt – The fat free variety is good for you. Yogurt contains calcium, Vitamin B, and protein. If you don’t drink milk, yogurt is an alternative to get your calcium in to build strong bones and teeth. Live yogurt also contains friendly bacteria to help promote a healthy digestive system.

Building a better healthier body begins with what you eat. Try these super foods to get started on the right foot.

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4 Ways To Save Money On Organic Food Shopping

Although many of us would like to consume more organic food, whether for environmental or health reasons, unfortunately the cost can put people off. Although organic food can be more expensive than traditionally produced food, there are some simple ways to save money on your organic food shopping.

1) Prioritize

To do the best you can for your family, why not limit your organic buying to those products that are known to absorb the most chemicals? For the rest, carry on buying traditional products to save money.

Here are a few of the most important fruits and vegetables to include in your organic food shopping:
Peaches,
Apples,
Celery,
Sweet peppers,
Pears,
Strawberries,
Nectarines,
Cherries,
Spinach,
Potatoes.

If you want to know which foods are most resistant to the absorption of chemicals, meaning you may still buy non-organic versions, these are:
Onions,
Sweetcorn,
Mangos,
Avocados,
Pineapples,
Asparagus,
Kiwis,
Cabbage,
Bananas,
Papayas,
Broccoli.

2) Grow Your Own

If you have the space and the time, then growing your own organic food is the best way to stay green and healthy – and save a huge amount of money on your organic food shopping! You have complete control over what you grow, and what you use to grow it, and you’ll save energy on driving to the store, as well as reducing food miles that also contribute towards your carbon footprint.

Even if you don’t have a back garden with space to grow your own, you could grow a limited amount of organic food yourself, such as salad and herbs inside.

3) Eat Food in Season

This is extremely important if you want to be eco-friendly, as it means you can get fresh food that hasn’t had to be transported for miles overseas. It also makes your organic food shopping cheaper, and it tastes great, too!

4) Shop At Farmers’ Markets

If you’ve never visited a local farmers’ market before then you may be surprised at what they have to offer. Simple markets are great for picking up fruit and veg – just make sure to ask them about their farming methods and whether they are organic.

As you can see, there are many ways to save money on organic food shopping if you take the time to change your habits and learn a bit more about where organic food comes from. Every little effort you make will make a difference to the environment.

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What calories really are and how understanding the...

In order to lose weight it is important to be aware of your caloric intake as well as what your ideal caloric intake is for the weight you want to be. It’s pretty easy to determine this number. First a definition:

BMR — Basic Metabolic rate which is how many calories you need just to live without losing weight or gaining weight or doing any activities.

Now the formulas:

BMR for women — BMR = 65.5 + (4.35 x weight in lbs) + (4.7 x height in inches) – (4.7 x age in years)

BMR for men — BMR = 66 + (6.2 x weight in lbs) + (12.7 x height in inches) – (6.67 x age in years)

An Example:

I’ll do one for you for our 5.5 inch 140 lb female who wants to maintain her weight at her current weight. She is 35 years old.

65.5 + (4.35 x 140) + (4.7 x 66) – (4.7 x 35)

65.5 + (609) + (310.2) – (164.5)

BRM = 820.2

Now you take this number and you use a chart which is located here BMR Chart. This chart lists the multiplication factor based on exercise level. Our 35 year old woman is moderately active in that she exercises 3 to 5 days per week. This means we take her BMR and multiply it by 1.55 to get the calories she should ingest each day to maintain her current weight.

820.2 x 1.55 = 1272 (rounded up) calories

First of all, I’m sure at first glance you’re shocked at how few calories the average woman who exercises needs to maintain her weight without gaining weight. It’s also shocking to realize that most people eat double and triple this amount today due to the proliferation of fast foods and because of our busy lives. But, once you realize the relationship to calories to weight, you can use this as your daily budget to lose weight. If you weigh more than you desire, plug in the weight you want to be to get your number.

By choosing fiber rich, and water rich foods to eat you won’t have to be deprived even on a diet consisting of 1272 calories a day. Eliminate empty calories such as cakes, crackers, and candy and substitute low calorie healthy foods such as whole veggies and fruit to avoid feelings of deprivation and also to ensure that you get enough vitamins and minerals each day within your calorie budget. You must eat the amount of calories your body needs and no more or they’ll be stored as extra weight. It’s simple, calories in, calories out. No matter what the diet gurus say, it really is that simple.

When you start paying attention to the calorie and nutritional content of foods that you eat, you’ll find that you want to eat healthier foods over the processed and refined foods full of empty calories. The main reason is that as you give your body optimal nutrition, you will notice that you have fewer hunger pangs. Yes, you will still experience cravings, but learn to substitute healthy foods in place of the old cravings and soon you’ll find that they are greatly reduced because most cravings are due to a lack of nutrition, and as you give your body what it really needs you’ll experience more satisfaction in your diet.

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Great Chefventions Gourmet Sandwhich Makers Offer!

Check this out!

This is such a great offer on the sandwich maker, panini maker and/or waffle maker!

Every good kitchen is armed with the right tools to make a tasty meal, and this deal is no exception.

Take your choice from either a panini, sandwich, or waffle maker to complete any of your meals!

Each made with non stick coating on plates to allow for easy meals and easy cleanup! A must have for any household or even a gift to a friend.

Take your pick of either: * Chefventions 2 in 1 Panini Maker and Sandwich Press * Chefventions Gourmet Sandwich Maker * Chefventions Gourmet Waffle Maker

Click to check this offer out with more detail and photos.

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Say no to the can! Fresh is in!

Buying your favorite foods in cans at the grocery store is convenient, but lack in nutrition and are usually loaded with salt and preservatives. The freshness process goes from fresh fruits and vegetables (at the top), to frozen foods, and then down to canned foods. Last on the list, these canned food products are slowly becoming a thing of the past.

When the canned foods go through the cooking process, this heating process destroys about one-third to one-half of the vitamins A and C, riboflavin and thiamin. And then the sit on the shelves as they are stored, losing an additional 5% to 20% . But the remaining vitamins only decrease their values slightly.

A lot of produce when picked for harvest will begin to lose some of its nutrients. If it is handled properly and canned quickly, it can be more than or as nutritious as fresh fruit or vegetable. This fresh produce will lose half or more of its vitamins with the first two weeks: but if not kept chilled or preserved, the fresh vegetable or fruit will lose nearly half of its vitamins within the first few days. The average consumer is advised to eat a variety of food types each day as compared to only one type of food.

The thing to remember is everything depends on the time between the harvesting and the canning and freeing process. Generally, the vegetables are picked immediately and taken to canning or freezing divisions when their nutrient contact is at its peak. How the food is canned affects the nutrient value also. Vegetables boiled for longer than necessary and in large amounts of water lose much of their nutritional value as compared to those only lightly steamed.

When we pick fresh vegetables or fruit at the farm, they are always more nutritious than canned or frozen – this is a fact. If you cannot buy fresh, at least buy frozen.

The Baby and Toddler Cookbook: Fresh, Homemade Foods for a Healthy Start The Whole Life Nutrition Cookbook: Whole Foods Recipes for Personal and Planetary Health, Second Edition Power Foods: 150 Delicious Recipes with the 38 Healthiest Ingredients

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The Health Benefits of Breastfeeding

You have just welcomed a new little life into this world. You want the best for your infant son or daughter. You can begin by breastfeeding. Keep reading to find out some of the health benefits to you and your baby.

The human body is an incredible machine. It knows how to take care of itself and prepares for just about every eventuality. When it comes to childbirth, the body stores extra fat in the hips and buttocks region (sorry girls!) as a reserve for breastfeeding after birth. Also, mothers begin producing milk (lactating) during pregnancy so that their milk will have fully come in when baby is born.

But, not all mothers utilize breastfeeding as a way to nourish their new infant. There are many reasons but the body is prepared just the same. Many don’t fully understand the concept of breastfeeding and when you are in labor is not the time to discuss that proposition.

So, we are going to let you know about some of the health benefits of breastfeeding so you can make an informed decision for yourself and your baby.

Breastfeeding Can be good

Before there were bottles and formula there was just the breast. Nature provided a food source for mothers and their children that needed no mixing or measuring. That same source is still the best source for complete nourishment for infants should the mother choose to go that route.

1. Natural immunity – You and your baby have shared a space for the past nine months. He has taken nourishment from you. Through breast milk, a baby also gains some of your immunity. This could mean less of a chance of contracting some early illnesses prone to babies while they are taking your milk. The longer you breastfeed your child, the more health benefits they will gain from you.

2. Complete nutrition – While breastfeeding a mother will need to watch their diet and eat more calories to keep the milk flowing. Based on her healthy diet, baby will receive all of the nutrients they need to grow and develop properly.

3. Bonding - Mother and baby enjoy a stronger bond. It is that bond that also helps them to develop in a healthy way as opposed to babies that are not shown nurturing by a mother. Your baby is as close to you as they can be.

4. Weight loss – This is a health benefit for moms. Breastfeeding uses up a lot of calories. You can naturally lose that baby weight by breastfeeding and eating a healthy diet.

5. Less stomach upset for baby – Breast milk provides the right amount of everything baby needs. Therefore it is easier to digest and is less likely to upset baby’s tummy. If it does, mom can evaluate what foods she is eating that may be contributing to the problem.

Breast milk is healthy for babies. Time spent breastfeeding provide baby and mom with precious bonding moments.

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The new eggless-egg-salad recipe

I’m sharing my yummy eggless-egg-salad recipe today and hope you enjoy it as much as I do. I purchase a block of organic tofu each week, blend up a mixture of vegan egg salad, refrigerate it and enjoy it on healthy tortillas, bread (I like Food For Life’s, Ezekiel 4:9 brand) or crackers through the next 4 or 5 days. I’ve been so stuck on radishes lately, eating them daily, that I threw some into this week’s mixture.. and what do you know?! Yup – Y U M! IF radishes aren’t you’re thing, I suggest substituting with the onion of your liking instead.

So this is my new egg-less egg salad recipe, and it’s so simple.

• 1 Block Super-Firm Organic Tofu
• 3-4 Tbs Vegenaise
• 4-6 Radishes
• Black Pepper
• Garlic Powder
• Cumin

Pulse just a few times, just enough to chop-up and combine ingredients. You may need to get a spatula and rotate the mash and pulse again (I usually do). You don’t want to “blend” it because that will make the mixture too creamy. This recipe is best chopped slightly, for that more course *eggie* texture from the tofu and crunch from the radish.

Eat, enjoy and refrigerate the rest for later!

Comments? Feel free to leave them for me..

Some vegan products I use in this recipe:

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Naturally wise choices for the Easter Basket

ButterflySha / Foter

With obesity rates across all age groups dangerously high, the contents of those colorful baskets become ever more important. The Centers for Disease Control and Prevention estimates that more than one third of children and adolescents are overweight or obese, along with 32 percent of men aged 60 and older and 30.5 percent of women aged 65 and older. Filling up a basket to overflowing with candy and chocolate, while a time-honored tradition, may not be the wisest course of action this year.

In an effort to assist the Easter Bunny (and parents) in making healthy choices, the OASIS Institute (OASIS), a national education organization, in collaboration with Blue Cross and Blue Shield of Georgia (BCBSGa)’s Foundation, offer these healthier alternatives:

Fill plastic Easter eggs for baskets with mini boxes of raisins, wrapped sugar-free candy or small toys instead of chocolate or other sugary candy.

Replace some chocolate rabbits and candy eggs in baskets with apples, grapes, oranges and other colorful fruits.

Start a tradition of “eating like a rabbit” by having children eat one carrot or celery stick for every piece of candy they consume.

Plan an Easter Egg Hunt to get children outside and running around.

“Breaking old habits, especially at times like Easter, is tough,” admitted Marcia Kerz, president of The OASIS Institute. “But it’s also an opportunity to start some new traditions, ones that are healthier. The key is to make healthy foods fun.”

OASIS sponsors a program called CATCH Healthy Habits here in Atlanta and in other cities across the country, thanks to the generous support of the BCBSGa Foundation. The program pairs adult volunteers ages 50 and older with children in kindergarten through the fifth grade to encourage healthier eating and physical activity. Weekly one-hour sessions include active games, healthy snacks and education about food choices that will help anyone reach their goals.

“We’re certainly not saying that children (or adults) shouldn’t enjoy chocolate or candy,” said Dr. Mark Kishel, Medical Director, BCBSGa. “It’s one of the fond memories I have of being a kid. However, it is important that healthy foods are also incorporated and that sweet intake is controlled.”

OASIS partners with local schools, youth clubs and other organizations to bring the program to area children. Locally, OASIS offers the program through the Atlanta Regional Commission Area Agency on Aging to local Boys & Girls clubs, YMCAs and schools in the metro Atlanta area. CATCH Healthy Habits is funded locally by a grant from the BCBSGa Foundation.

CATCH Healthy Habits volunteers are still needed this summer at a number of locations in the metro Atlanta area. For more information about volunteering, please contact Mary Newton, CATCH Healthy Habits program coordinator, 404-463-4554, mnewton@atlantaregional.com, or visit www.oasisnet.org.

Thanks to all contributors for sharing this information:

About the OASIS Institute
OASIS is a national education organization dedicated to enriching the lives of adults age 50 and older through lifelong learning and service. Offering stimulating programs in the arts, humanities, health, technology and volunteer service, OASIS brings people together to learn, lead and contribute in their communities. The OASIS Institute is nationally headquartered in St. Louis, Mo. For more information, visit www.oasisnet.org.

About Atlanta Regional Commission (ARC)
The Atlanta Regional Commission is the official planning agency for the 10-county Atlanta Region, including Cherokee, Clayton, Cobb, DeKalb, Douglas, Fayette, Fulton, Gwinnett, Henry and Rockdale counties. The Atlanta Regional Commission serves as a catalyst for regional progress by focusing leadership, attention and planning resources on key regional issues. ARC is the designated Area Agency on Aging for the region and the sponsor of metro Atlanta RSVP, which provides civic engagement opportunities to and for older adults who want to empower their peers in their communities.

About the Blue Cross and Blue Shield of Georgia Foundation
Through charitable grant making, the Blue Cross and Blue Shield of Georgia Foundation LLC, an independent licensee of the Blue Cross and Blue Shield Association, promotes Blue Cross and Blue Shield of Georgia’s inherent commitment to enhance the health and well-being of individuals and families in communities that the company serves. The Foundation focuses its funding on strategic initiatives that address and provide innovative solutions to health care challenges, as well as promoting the Healthy Generations Program, a multi-generational initiative that targets specific disease states and medical conditions. These include: prenatal care in the first trimester, low birth weight babies, cardiac morbidity rates, long term activities that decrease obesity and increase physical activity, diabetes prevalence in adult populations, adult pneumococcal and influenza vaccinations and smoking cessation. The Foundation also coordinates the company’s annual associate giving campaign and its parent foundation provides a 50 percent match of associates’ campaign pledges. The Blue Cross and Blue Shield names and symbols are registered marks of the Blue Cross and Blue Shield Association. To learn more about the Foundation please visit www.wellpointfoundation.org

About Blue Cross and Blue Shield of Georgia
Blue Cross and Blue Shield of Georgia, Inc. and Blue Cross Blue Shield Healthcare Plan of Georgia, Inc. are independent licensees of the Blue Cross and Blue Shield Association®. The Blue Cross and Blue Shield names and symbols are registered marks of the Blue Cross and Blue Shield Association. Additional information about Blue Cross and Blue Shield of Georgia is available at www.bcbsga.com. Also, follow us on Twitter at www.twitter.com/healthjoinin, on Facebook at www.facebook.com/HealthJoinInBCBSGa, visit our YouTube channel at www.youtube.com/healthjoinin or check out the Our Health Connects Us campaign site at http://connects.bcbsga.com/.

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Think salads are boring? Not with these!

Shawn Econo / Foter

When folks find out that I’m on a plant-based diet, the first question I’m asked is:

What do you eat?

After answering that I I enjoy juiced drinks, veggie smoothies and plenty of salads; I hear:

Don’t salads get boring after a while?

My answer to that is NEVER!

If your salads are boring, then you may simply be lacking in some creative ideas to help spruce them up. Got lettuce? Great, but lettuce alone, does not a salad make. If you start really enjoying the salads you eat, who knows what will happen next. You may actually start to look forward to eating them (.. like I do)!.

Here are some easy add-ins to help get you started:

• Sugar Plum Tomatoes -

Sugar plum tomatoes are small, sweet and absolutely delicious in virtually any type of salad.

• Marinated artichoke hearts -

Marinated artichoke hearts add a delightful Mediterranean taste to your salad. If you add these to your salad and include some of the marinade/oil, you can bypass using dressing to cut back in calories.

• Sliced black olives -

Love olives? Me too. Olives are always an enjoyable addition to salad.. black or green, even kalamata.

• Radish -

In small amounts, radishes are great for their crunch and natural, zesty, peppery flavor. I think these taste a little strong, so when I add them; it’s normally just one, roughly chopped, at a time.

• Raw Sunflower and/or Pepita seeds -

The texture and taste of these in salads is a win-win, separately or together. I buy these raw, in bulk, add them (together) to a glass jar and include 2-3 tablespoons of the mixture in virtually every salad I create.

• Favorite Herbs/Seasonings -

This is where it’s easy to go a little crazy, but you don’t know until you try – right? There are so many wonderful herbs and seasonings combinations to try. I typically use black pepper and garlic powder in mine.. sometimes some dried cilantro.

• Croutons -

My daughter likes croutons in her salads. I suggest a trying multi-grain variety. Tortilla strips can be fun and yummy too.

• Avocado -

Everything is better with a little avocado, don’t you agree?

• Favorite Dressing -

Don’t forget to add your favorite oil or dressing, but add this sparingly. or else it will take over the salad. I like to use a little balsamic or sometimes just a tablespoon of olive oil.

Don’t be afraid to try something new, to make the ordinary salad, an extraordinary meal! As far as lettuce goes, remember that the greener the better. Try romaine instead of iceberg and try throwing in some baby spinach. Different lettuce combinations usually play real well together. As you try different add-ins to your salad, you will surely find some favorites and salads will be boring no more!

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What Exactly is a Vegan?

There are so many different phrases and slang terms that are used to describe a healthier lifestyle that often it is virtually impossible to determine exactly what Vegan is and what it is not. In order to fully understand something it is vital that you be fully aware of what is expected and for many Vegan is just an insult if they are confused accidentally with another type of eating style.

The primary difference between a Vegan lifestyle and that of a typical person primarily is the lack of meat consumed in a Vegan lifestyle. However, many people believe that vegetarians will still eat dairy products and other similar foods. While this is correct, it is a major difference between vegetarian and vegan. People who are true Vegans do not eat any animal related products, they do not encourage the consumption of animal related products and they also do not wear any animal related products. This would include items such as milk, yogurt, butter, eggs, leather clothing and also anything that can cause harm to animals during production.

Many people mistakenly believe that Vegetarianism and Veganism are the exact same thing. However, those who are vegetarian will consume animal related products such as eggs, milk, dairy, yogurt and other similar foods that do not particular cause the animals life to be in danger. Foods such as meat are still avoided though. This is a significant difference from Vegan’s who do not consume such foods. In order to really determine which type of lifestyle is best for you and your family, you would need to look over your typical eating habits. Many people discover that Vegan is something that is far too strict for them to abide by on a normal basis and instead opt for a vegetarian lifestyle instead.

Choosing to live a Vegan lifestyle is not always easy. It can make things a bit complicated when it is time to plan meals, as well as will typically involve a bit more planning ahead since you will not be able to easily pull everything for meals straight from the freezer. While it is still possible to use some frozen foods in the Vegan lifestyle, many fruits and vegetables simply do not taste the same once they have been frozen. If this is a problem that you are encountering it may be necessary to invest some money into planting a garden that you can use to obtain many of your foods so that they will always be fresh.

It is not necessary under any circumstances to think that you absolutely must take the time to grow a massive garden as well. Many people work with only a small garden growing a very limited supply and quantity of foods until they are able to devote more space to their homegrown foods. What becomes a frequent problem is many people do not realize that they really can start their garden with only a small supply. If you wait until you have the room to add a massive garden you will be severely discounting many of the delicious benefits that really are possible to achieve.

By making some small steps and changes to your lifestyle you might find that working on a vegetarian lifestyle is much easier for you to handle initially. This can make a great starting point when you are working to move to a healthier vegan lifestyle for your entire family. If you are busy trying to ensure that you are fully aware of all of the benefits then knowing all of the differences between vegetarianism and veganism is very important. Working to improve your health as much as possible is extremely important and really is possible as long as you take the time to really study your options. A healthy lifestyle is possible, even if you are not comfortable with the idea of converting over to an entirely vegan way of life.

Photo credit: marykbaird

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