Lifestyle Solutions for a Happy Healthy You!

Posts tagged ‘superfoods’

10 of the Most Nutritious Vegetables You Can Eat

We have already established that eating healthy is hard. Navigating a Whole Foods is not for the faint of heart. Which fats are bad? Which vegetables are best? Does anyone really know? Maybe, maybe not, but thanks to the Nutrition Action Healthletter, we can at least see how all the famed veggies stack up.

The agency responsible for the newsletter gathered nutritional info made available from the U.S. Department of Agriculture National Nutrient Database, and it ranked the world’s most popular vegetables, taking into account their calories and Vitamin K, lutein, Vitamin C, Potassium, and fiber content. Some veggies were obvious superstars, racking in scores of over 1,000 points, but others didn’t fare so well, coming in with a score of 54 points, and yes, iceberg lettuce, we’re looking at you.

10. Carrots

Coming up first on our list, sitting at the No. 10 spot is a vegetable that is arguably pretty easy to love: the carrot. One serving of this orange veggie is only 30 calories, and it comes packed with fiber, Vitamin K, and lutein. Lutein is a caretenoid concentrated in the retinas of your eyes, and it’s a necessary component of normal vision. It is suggested that eating a diet rich in fruits and vegetables that contain lutein may also decrease your risk of cardiovascular disease, so it appears as though your grandma was actually on to something. There’s a reason she told you eating carrots is good for your eyes.

9. Radicchio (raw)

Radicchio is next! Sounds like the king of the vegetables, yes? And the Nutrition Action Healthletter supports that ranking. Sometimes known as Italian chicory, two cups of this good stuff yields a whopping 20 calories and a score of 467 points on the newsletter’s rank. Radicchio also comes laden with Vitamin K and lutein, along with Vitamin C and potassium. When you’re on the hunt for radicchio in the grocery store, seek out the leaf vegetable with white-veined red leaves. Though it has a bitter and spicy taste as raw, grilling or roasting helps mellow out its flavor. Unfortunately, radicchio is only listed at No. 9 on our list in its raw form, but we won’t blame you if you wade into the radicchio waters roasting the vegetable first.

8. Sweet potato

Coming in at No. 8 is American’s favorite superfood, the sweet potato. The white potato’s healthy counterpart racks up a score of 492 points on the Nutrition Action Healthletter’s list, and it’s all thanks to the ample amount of Vitamin C one small potato with skin provides, along with potassium, fiber, vitamins, and magnesium. We’ve said it before and we’ll say it again, there’s a reason healthy eaters love to love this naturally sweetened carbohydrate.

7. Mustard greens

But the sweet potato still isn’t healthier than seven other vegetables that reign supreme, and one of them is the mustard greens. One serving of these veggies yields just 10 calories, but its nutritional profile is worth much, much more. Mustard greens are chock full of Vitamin K, lutein, Vitamin C, and fiber. They’ve been noted on lists as the world’s healthiest foods, and just in case you’re ready to give mustard greens a try, look out for the plant that often occurs in some form in African, Italian, Indian, Chinese, Japanese, Korean, and soul food cuisine.

6. Pumpkin (canned)

Continuing to make our way down the list, we come to another favorite orange veggie, because pumpkin shouldn’t only be purposed as a vehicle for your Halloween jack-o-lanterns. Rather, in its canned form, it racks up 577 points on the list highlighted on the Nutrition Action Healthletter, and there, experts praise its Vitamin K, Vitamin C, potassium, and fiber content. Bake this baby into baked goods and pride yourself on eating one of the top six healthiest veggies.

5. Turnip greens

Back on our greens game, we come to another impressive plant, the turnip greens. Turn up for turnips. One serving of these babies comes to only 20 calories, and for that measly total, you get vitamin K, lutein, vitamin C, and fiber. Sorry, potassium, turnip greens aren’t a vehicle for you. These root vegetables go by a lot of different names, but Americans tend to either roast them, sauté them, mash them (with bacon!), or puree them into a soup. It’s your choice how you consume them, but as their score of 714 points evidences, you should definitely say yes to the turnips.

4. Swiss chard

Swiss chard comes in at the No. 4 spot, boasting an impressive score of 717 points, just slightly higher than the value of turnip greens. This leafy green vegetable is often used in Mediterranean cooking and covers all the nutrient bases, coming packed with Vitamin K, lutein, Vitamin C, potassium, and fiber. It is also rich in minerals and protein. Healthy eaters have been chomping down on this veggie for decades now, but if you’re new to swiss chard land, sauté it or roast the chard leaves first. Cooking mellows out the bitter taste of this vegetable and yields a pleasant, albeit earthy, flavor.

3. Collard greens

And you don’t have to be from the South to enjoy this next highlighted vegetable, although that’s where collard greens enjoy the most fanfare. These plants are known for their large, dark-colored, edible leaves, and they’re easily made into a number of popular dishes, including good old sautéed collard greens with bacon. Loaded with Vitamin K, lutein, Vitamin C, potassium, and fiber, there really is no reason you shouldn’t be at least trying to incorporate collard greens in some of your meal plans, especially considering one serving only yields 20 calories. C’mon now.

2. Spinach (raw)

Getting closer to the distinction of best, vegetable, ever, we come to spinach, a vegetable that many consumers have grown to love — no pun intended. In its raw form, spinach totals 968 points on the scale provided by the Nutrition Action Healthletter, and it’s no surprise, considering the green vegetable is teeming with vitamin A, lutein, vitamin C, vitamin E, vitamin K, magnesium, manganese, folate, betaine, iron, vitamin B2, calcium, potassium, vitamin B6, folic acid, copper, protein, phosphorus, zinc, niacin, selenium and omega-3 fatty acids. Hide spinach on your salad, in your eggs, in your smoothies, or even in your desserts, and you’ll be benefiting from its impressive nutritional profile.

1. Kale

And the greatest vegetable of them? King Kale, killing the competition with its score of 1,392 points. It’s hardly a surprise that kale takes the No. 1 distinction, considering it’s the it veggie healthy eaters love to love, but now we fully understand why. This vegetable has been around since the dark ages, but it’s now one of hottest greens that can be found on foodies’ plates, especially if it is massaged. Raw kale previously seemed almost unpalatable due to its bitter taste and unappetizing texture, but now that chefs and foodies have discovered that massaging the vegetable with olive oil and salt can break down its tough cellulose structure, healthy consumers are all about reaping the benefits of the greens packed with Vitamins A, C, and K, B6, and calcium. Case in point? Eat your kale, and like it too.

Leesa recommends always chooseing organic vegetables!

By Emily Cole
Photo credits iStock

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Would feeling fantastic every day make a difference in your life?  

Healthy Highway is a Healthy Lifestyle Company offering Lifestyle Solutions for a Happy Healthy You!   We help people who are…

  • Wanting Work Life Balance.
  • Needing Stress Relief.
  • Concerned about their health and the environment.
  • Frustrated battling allergies to gluten, foods, dust, chemicals, pollen.
  • Overwhelmed with choosing the best products for their body, home, and office.
  • Unsatisfied with their relationships with the men and women in their life and are ready to transform them into satisfying, happy partnerships.
  • Standing at a Career Crossroad.
  • Preparing to start a family and want a healthy baby.
  • Seeking solutions for aging, more energy, and a good night’s sleep!

Are any of these an issue or problem for you?  Would it make sense for us to spend several minutes together to discuss your needs and how HealthyHighway can meet them? As a Healthy Lifestyle Coach with an emphasis on allergies and wellness, Leesa teaches her clients to make informed choices and enables them to make needed changes for a Happy Healthy Lifestyle. What you eat, what products you use ~ on your body and in your home and office, how you talk to yourself ~ it all matters!

Contact me today and Start today to live a healthier, happier life!  Don’t live in Atlanta?  Not a problem.  We do virtual coaching worldwide!

I look forward to helping YOU Live a Happy Healthy Life!  Remember, Excellent Health is found along your way, not just at your destination.

Live Well!

Leesa A. Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author of two books…
     Melodies from Within ~ Available Now! 
    Available on Amazon, Barnes&Noble, GooglePlay, iTunes! 

Member International Association for Health Coaches 

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.healthyighway.org

coach, consult, contact ~ www.healthyhighway.org/contact.html

(Don’t live in Atlanta?  Not a problem!  We do virtual coaching worldwide!)

join our mailing list ~ www.healthyhighway.org

chcws ~ www.chews4health.com/Leesa

enjoy ~ www.chewcolat.com

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6 Liver-Boosting Superfoods to Add to Your Diet

6 Liver-Boosting Superfoods to Add to Your Diet

Avocado—Research shows that avocado supercharges other foods eaten alongside of it.  In other words, it boosts the nutrient absorption of other foods, particularly of a group of nutrients called carotenoids.  You may have heard of beta carotene (forms vitamin A in your body) and lycopene. The absorption of both of these nutrients is increased with avocado consumption.  Avocados contain a type of fat that is found in seafood but rarely in foods found on the land. While they have a reputation for being “high fat,” the fats they contain are beneficial and even reduce inflammation in the body. This translates into many liver health boosting properties. If you’ve never eaten avocado, it tastes like butter. Use it in place of butter on bread, wraps, or sandwiches, or top a salad with avocado, use it to make a delicious guacamole or veggie dip.  Simply cut lengthwise around the avocado, twist slightly to release the flesh from the pit, then using a slow chopping action hit the blade of a knife against the pit, twist and the pit will pop right out.

Dandelion Greens—Not just a weed, dandelion greens are delicious food and powerful medicine. They contain blood-building chlorophyll which gives them their green color. They also contain bitter compounds that help cleanse the liver. Choose young dandelion greens since they are more palatable. The older ones become extremely bitter. You can steam, sauté or juice the greens. Roast and grind the root for a delicious coffee-like caffeine-free beverage. I love dandelion greens chopped and sautéed with some minced garlic and olive oil then topped with some fresh lemon juice and a dash of unrefined sea salt.

Soy foods—Lecithin, found in soy foods, helps the liver metabolize fats and reduce cholesterol. Like eggs, it contains a substance called phosphatidylcholine and essential fatty acids that help keep liver cells healthy and help prevent fatty deposits from building up in the liver. Lecithin also helps reduce high blood pressure by allowing the blood vessels to relax to allow better blood flow. Lecithin is naturally found in soy milk, tofu, and miso, as well as organic eggs. Choose only certified organic soy foods since soy is a heavily genetically-modified food.  Fermented varieties like miso and soy yogurt are best.

Onions—Onions contains sulfur that is required to increase enzyme activity that, in turn, boosts liver cleansing. Without adequate levels of sulfur, the phase 2 of liver detoxification cannot keep pace with level 1, meaning that many toxins can become MORE dangerous in your body. Like garlic, onions also kill viruses, bacteria, and fungi.

Nuts and Seeds—I’ve counted these as 2 items but there are many different types of nuts and seeds, including: walnuts, Brazil nuts, hazelnuts, almonds, pumpkin seeds, sunflower seeds, sesame seeds, etc. Consuming nuts and seeds is an all-natural way to help maintain healthy cholesterol levels. Be sure to choose raw, unsalted, nuts and seeds, preferably those found in the refrigerator section of your local health food store since the oils go rancid easily.

Leesa recommends eating only organic foods!

Adapted with permission from the book Weekend Wonder Detox by Michelle Schoffro Cook, PhD, DNM, DHS, ROHP.  Copyright Michelle Schoffro Cook, PhD, DNM, DHS, ROHP.

By Michelle Schoffro Cook

Take the FREE WEEKEND WONDER DETOX QUIZ to determine which detox is best for you.

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Would feeling fantastic every day make a difference in your life?  

Healthy Highway is a Healthy Lifestyle Company offering Lifestyle Solutions for a Happy Healthy You!   We help people who are…

  • Wanting Work Life Balance.
  • Needing Stress Relief.
  • Concerned about their health and the environment.
  • Frustrated battling allergies to gluten, foods, dust, chemicals, pollen.
  • Overwhelmed with choosing the best products for their body, home, and office.
  • Unsatisfied with their relationships with the men and women in their life and are ready to transform them into satisfying, happy partnerships.
  • Standing at a Career Crossroad.
  • Preparing to start a family and want a healthy baby.
  • Seeking solutions for aging, more energy, and a good night’s sleep!

Are any of these an issue or problem for you?  Would it make sense for us to spend several minutes together to discuss your needs and how HealthyHighway can meet them? As a Healthy Lifestyle Coach with an emphasis on allergies and wellness, Leesa teaches her clients to make informed choices and enables them to make needed changes for a Happy Healthy Lifestyle. What you eat, what products you use ~ on your body and in your home and office, how you talk to yourself ~ it all matters!

Contact me today and Start today to live a healthier, happier life!  Don’t live in Atlanta?  Not a problem.  We do virtual coaching worldwide!

I look forward to helping YOU Live a Happy Healthy Life!  Remember, Excellent Health is found along your way, not just at your destination.

Live Well!

Leesa A. Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author of two books…
    Available on Amazon, Barnes&Noble, GooglePlay, iTunes! 

Member International Association for Health Coaches 

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.healthyighway.org

coach, consult, contact ~ www.healthyhighway.org/contact.html

(Don’t live in Atlanta?  Not a problem!  We do virtual coaching worldwide!)

join our mailing list ~ www.healthyhighway.org

chcws ~ www.chews4health.com/Leesa

enjoy ~ www.chewcolat.com

follow ~ www.twitter.com/HealthyHighway

learn   www.healthyhighway.wordpress.com

like ~ www.tinyurl.com/Facebook-HealthyHighway

join ~ www.google.com/+HealthyhighwayOrg

join ~ www.google.com/+LeesaWheeler

link ~ www.linkedin.com/in/leesawheeler

skpe ~ healthyhighway

The Top 5 Fat-Burning Spices

Top 5 Fat-Burning Spices

Losing weight can be a lot easier if you spice up your food.  Add these top five fat-burning spices to your diet to ramp up weight loss:

1. Garlic and 2. Onions;  These yummy foods contain phytochemicals that break down fatty deposits in the body while also breaking down cholesterol; kill viruses, bacteria and fungi; and protect against heart disease.

3. Turmeric:  this popular spice, used primarily in Indian cooking, is the highest known source of beta-carotene, the antioxidant that helps protect your liver from free radical damage.  Turmeric also helps your liver heal while helping your body metabolize fats by decreasing the fat storage rate in liver cells.  Turmeric has the added advantage of being shown in study after study to protect the brain against damage, including diseases like Alzheimer’s and Parkinson’s.

4. Cinnamon:  Researchers at the United States Department of Agriculture showed that one-quarter teaspoon to 1 teaspoon of cinnamon with food helps metabolize sugar up to 20 times better than without cinnamon.  Excess sugar in the blood can lead to fat storage.  Because cinnamon balances blood sugar levels it has the added advantage of stabilizing mood and energy levels.

5. ChilesAdd some heat to your food to fire up your metabolism. Capsaicin, the active ingredient in chile peppers, significantly improves fat burning.  Additionally, chiles help boost energy levels as well.

It’s easy to benefit from the fat-burning ability of spices.  Simply start adding more fresh garlic and onions to your vegetable dishes, soups, stir-fries, stews, and curries.  Turmeric is excellent in curry dishes.  Cinnamon is not only good with sweet foods, it is also excellent in savory dishes and can be added to Asian-inspired foods like curries, stir-fries, and stews.  Chiles can be added to almost anything for a blast of heat.

Leesa recommends all your spices, onions, and chiles be organic!

By Michelle Schoffro Cook

Michelle Schoffro Cook, MSc, RNCP, ROHP, DNM, PhD is an international best-selling and 15-time book author and doctor of traditional natural medicine, whose works include: 60 Seconds to Slim, Weekend Wonder Detox, Healing Recipes, The Vitality Diet, Allergy-Proof, Arthritis-Proof, Total Body Detox, The Life Force Diet, The Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan, and The Phytozyme Cure. Subscribe to her free e-magazine World’s Healthiest News at WorldsHealthiestDiet.com to receive monthly health news, tips, recipes and more. Follow her on Twitter @mschoffrocook and Facebook.

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Would feeling fantastic every day make a difference in your life?  Healthy Highway is a Healthy Lifestyle Company offering Lifestyle Solutions for a Happy Healthy You!   We help people who are…

  • Wanting Work Life Balance.
  • Needing Stress Relief.
  • Concerned about their health and the environment.
  • Frustrated battling allergies to gluten, foods, dust, chemicals, pollen.
  • Overwhelmed with choosing the best products for their body, home, and office.
  • Unsatisfied with their relationships with the men and women in their life and are ready to transform them into satisfying, happy partnerships.
  • Standing at a Career Crossroad.
  • Preparing to start a family and want a healthy baby.
  • Seeking solutions for aging, more energy, and a good night’s sleep!

Are any of these an issue or problem for you?  Would it make sense for us to spend several minutes together to discuss your needs and how HealthyHighway can meet them? As a Healthy Lifestyle Coach with an emphasis on allergies and wellness, Leesa teaches her clients to make informed choices and enables them to make needed changes for a Happy Healthy Lifestyle. What you eat, what products you use ~ on your body and in your home and office, how you talk to yourself ~ it all matters!

Contact me today and Start today to live a healthier, happier life!  Don’t live in Atlanta?  Not a problem.  We do virtual coaching worldwide!

I look forward to helping YOU Live a Happy Healthy Life!  Remember, Excellent Health is found along your way, not just at your destination. 

Live Well!

Leesa A. Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author of two books…

Member International Health Coach Association

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.healthyighway.org

consult/coach ~ www.healthyhighway.org/contact.html

join our mailing list ~ www.healthyhighway.org

chews ~ www.chews4health.com/Leesa

enjoy ~ www.chewcolat.com

follow ~ www.twitter.com/HealthyHighway

learn   www.healthyhighway.wordpress.com

like ~ www.tinyurl.com/Facebook-HealthyHighway

join ~ www.google.com/+HealthyhighwayOrg

join ~ www.google.com/+LeesaWheeler

link ~ www.linkedin.com/in/leesawheeler

skpe ~ healthyhighway

9 Brain Superfoods…Are You Enjoying Them Daily?

9 Brain Superfoods

 

Your brain controls every function in your body yet we rarely give it a  second thought.  And, few of us choose foods that protect or heal our  brain.  Here are some of the best foods for thought (literally):

1.  Spinach—More than Just for Popeye

A study of middle-aged rats fed diets with added spinach, strawberry extract,  or vitamin E for nine months found that spinach proved most potent in protecting  nerve cells against the effects of aging in two parts of the brain.  More  research needs to be done but it looks like Popeye was building more than  muscles when he ate spinach.

2.  Benefits of Blue for Grey Matter

Blueberries contain a group of plant nutrients called  proanthocyanidins.  Proanthocyanidins have a unique capacity to protect  both the watery and fatty parts of the brain against damage from some  environmental toxins.  Proanthocyanidins decrease free radical activity  within and between brain cells.  Blueberry proanthocyanidins have greater  antioxidant properties than vitamins C and E.  Blueberries appear to have  some of the highest concentrations of these powerful antioxidants.  In  other studies, researchers found that compounds in blueberries may reverse some  age-related memory loss and motor skill decline.

Blueberries are excellent anti-inflammatory agents. They increase the amounts  of compounds called heat-shock proteins that decrease as people age, thereby  causing inflammation and damage, particularly in the brain. By eating  blueberries regularly, research shows that these heat-shock proteins stop  declining and inflammation lessens, not to mention that they just taste  fabulous.

3.  From the Vine to Your Palate

A plant nutrient found in grapes, grape juice and red wine appears to protect  the brain against Alzheimer’s disease.  It’s called resveratrol, and it is  an antioxidant thought to be responsible for many of the purported benefits of  red wine on brain cells.  The researchers found that resveratrol protected  brain cells by mopping up free radicals before they can cause brain  damage.  And while people may prefer to hear that red wine is the best  source, the alcohol in wine is still damaging to brain cells.  Red or  purple grapes are the best option to load up on resveratrol.

4-7.  Omega 3s to Maintain a Healthy Brain (Wild Salmon,  Walnuts, Flax or Hemp Seeds)

The brain is 60% fat and requires healthy fats to reduce inflammation (linked  to most brain disorders) and maintain a healthy blood-brain barrier—a mechanism  intended to protect the brain from harmful substances.  Omega 3 fatty acids  like those found in salmon, walnuts, flax seeds or flax seed oil, or hemp seeds,  help to quell inflammation and support a strong blood-brain barrier, while  boosting our memory.  Be sure to choose only wild salmon  since high levels of mercury and PCBs have been found in farmed salmon and both  of these substances may have adverse effects on the brain.  Also, be sure  to choose raw walnuts, flax or hemp seeds or the oil made from  them since the fats contained in these nuts and seeds can have damaging effects  on brain health when heated.

8.  The Memory-Boosting Power of Tomatoes

Tomatoes contain a powerful memory-boosting phytonutrient called “lycopene.”  Research shows that those who consume lycopene in their daily  diets had sharper memories than those who didn’t consume high amounts of  lycopene.  Tomatoes aren’t the only source.  Another great source of  lycopene is watermelon.

9.  Tea for Two Hemispheres

Researchers found that people who drank two or more cups of tea each day were  less likely to develop Parkinson’s disease.  Black and green tea  (especially green tea) contains potent antioxidants with twenty times the power  to protect against free radicals than vitamin E.  Green tea also lowers the  risk of blood clots and clumping linked to stroke.

By Michelle Schoffro Cook

Michelle Schoffro Cook, MSc, RNCP, ROHP, DNM, PhD is an international  best-selling and 14-time book author and doctor of traditional natural medicine,  whose works include: 60 Seconds  to Slim, Healing Recipes, The  Vitality Diet, Allergy-Proof, Arthritis-Proof, Total Body Detox, The  Life Force Diet, The Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan,  and The Phytozyme Cure.  Check out her natural health resources and  subscribe to her free e-magazine World’s Healthiest News at WorldsHealthiestDiet.com  to receive monthly health news, tips, recipes and more. Follow her on Twitter @mschoffrocook  and Facebook.

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Excellent Health is found along your journey and not just at your destination. Would it make sense for us to spend several minutes together to discuss your Health Issues or Problems and how HealthyHighway can help YOU Live YOUR Optimum Life?  Please complete the information at www.healthyhighway.org/contact.html to schedule your consultation.  I look forward to helping YOU Live YOUR Optimum Life!

Live Well!

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.HealthyHighway.org

consult ~  www.healthyhighway.org/contact.html

chews ~ www.Chews4Health.com/Leesa

enjoy ~ www.Chewcolat.com

follow ~ www.twitter.com/HealthyHighway

learn ~ www.healthyhighway.wordpress.com

like ~ www.tinyurl.com/Facebook-HealthyHighway

join ~  www.tinyurl.com/googleplusHealthyHighway

link ~ www.linkedin.com/in/leesawheeler

9 Easy Ways to Boost Your Energy

9 Easy Ways to Boost Your Energy

 

 

Boosting your energy doesn’t have to cost a lot or feel like work. Just by  learning a few simple tricks you can have a great impact on your energy for the  rest of your life.

1. Start the day out with the juice of one lemon  squeezed into pure water. Not only do lemons contain over 20  anti-cancer compounds, they help to quickly restore your body’s pH.  While  lemons are acidic, when the juice is metabolized with water, it alkalizes your  body to help reduce pain or headaches, improve your energy levels, and optimize  your body’s natural enzyme processes.

2.  Eat fresh fruit. Fresh fruit is packed with  vitamins, minerals, phytonutrients, and of course, enzymes. We tend to deplete  our bodies’ own stores of enzymes by overeating and eating primarily cooked or  processed foods.  Adding fresh, raw fruit allows your body to divert its  own digestive energy to other functions in your body.  When eaten on an  empty stomach the fruit passes through your digestive system quickly to provide  you with a quick boost of energy.  Don’t overdo on extremely sweet fruit  like pineapples or bananas if you’re trying to lose weight.

3.  Snack on raw, soaked nuts and seeds throughout the  day. By soaking raw nuts for at least an hour (but preferably overnight) and  then draining them, you help to quash enzyme inhibitors found in nuts while  increasing the nutrient-content. Soaking them increases their water content and  digestibility, helping to make sure your body can assimilate their rich calcium,  magnesium, zinc and Omega 3 fatty acid stores. Nuts also make a great snack  because they help to keep blood sugar levels stable and that means weight loss,  greater energy and balanced moods for you.

4.  Keep a tray of crudités (raw veggie sticks) to  snack on or add to your meals. You’ll be far more likely to eat them on a  regular basis if they are already cleaned, cut, and ready to go.  Raw  veggies are loaded with vitamins, minerals and enzymes.

5.  Eat a large raw salad at a minimum of one meal a  day. That doesn’t include iceberg lettuce topped with a starchy tomato. I’m  talking about a large green salad, either Romaine, mesclun mix or your favorite  greens—just be sure they are actually green. But your salad doesn’t have to be a  boring plate of greens. Top with some fresh berries, garlic and ginger crisps,  brown rice noodles, salsa, roasted vegetables or raw walnuts. I’ve observed many  converts go from salad haters to salad lovers with a little creativity and some  delicious recipes.  And greens are among the most nutrient-dense food you  can eat so it’s worth the effort.

6.  Sip fresh juice. Enjoy a smoothie made with fresh  fruit and almond milk. Drink a freshly-made veggie and carrot juice between  meals. It’s easier and more delicious than you think to drink fresh juices. Once  you get in the habit of having fresh juice, you’ll never want packaged or  concentrated juices again. The added energy they’ll give you over time will be  reward for the minimal effort required to make them.

7.  Make a salad smoothie. Sounds disgusting but you’ll  be surprised how delicious, filling and nutritious this power drink can be. Toss  a large handful of mild greens like Boston lettuce, Romaine lettuce or spinach  along with berries, frozen banana, almond milk or other smoothie ingredients and  blend for an instant “green drink” and salad. I opt for a salad smoothie when  I’m pressed for time or am just feeling a little lazy and want my salad in a  hurry.

8.  Add sprouts to salads, wraps, sandwiches, noodles  or stir-fries after they’ve finished cooking. Sprouts are diverse and versatile.   They are nutrient- and enzyme-powerhouses, giving your body a serious  boost when eaten on a regular basis.  If you don’t like one kind, try  another.  There are many different varieties, including but not limited  to:  mung bean, onion, broccoli, alfalfa and red clover. Sprouts are  serious energy-boosting superfoods.

9.  Eat only until you are full. For many people eating  has become a pastime rather than something to nourish their appetites and  bodies. Reducing the amount you eat may increase longevity. Research shows that  even slightly restricting caloric intake increases the lifespan of laboratory  animals so this benefit may transfer to humans as well. Eat until you feel full  but not heavy. It may take some time to adjust to this concept. Most people eat  until they are bloated and heavy feeling and mistake that as feeling “full.” Stop well before that. You’ll use a lot less energy to eat only until you are  full than you would if you keep on eating.  And that frees up energy for  other things.  That doesn’t mean you should starve yourself, go hungry, or  use this advice as an excuse to support an eating disorder. Snack later if you  become hungry again, but pay attention to your body’s signals, not just to your  eyes and taste buds.

(Leesa recommends that your fruit and vegetable choices be organic!)

By Michelle Schoffro Cook

Michelle Schoffro Cook

Michelle Schoffro Cook, MSc, RNCP, ROHP, DNM, PhD is an international  best-selling and 14-time book author and doctor of traditional natural medicine,  whose works include: 60 Seconds  to Slim, Healing Recipes, The  Vitality Diet, Allergy-Proof, Arthritis-Proof, Total Body Detox, The  Life Force Diet, The Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan,  and The Phytozyme Cure.  Check out her natural health resources and  subscribe to her free e-magazine World’s Healthiest News at WorldsHealthiestDiet.com  to receive monthly health news, tips, recipes and more. Follow her on Twitter @mschoffrocook  and Facebook.

 

18 Ways to Boost Your Health in 2013

18 Ways to Boost Your Health in 2013

 

Let’s face it:  most of us start out the New Year with the best  intentions, but soon we are back to our old habits.  Here are 18 ways to  help you get your health on track in 2013:

1. Eat a large green salad.  Greens are full of vitamins, minerals,  enzymes, and phytonutrients like chlorophyll that give our body a huge  boost.  Chlorophyll, in particular, helps build healthy and strong  blood.

2. Drink more water.  Water fuels every cell in our body.   Insufficient water spells the breakdown of cellular process that can eventually  cause illness.

3. Eat two or three pieces or servings of fruit (count ½ cup of fruit like  grapes, blueberries, cherries, etc. as a serving) daily.  It’s easy enough  to choose fruit instead of a less-healthy dessert.

4. Go for a brisk walk.  Walking gets your heart pumping, improves  circulation, and gets your lymphatic system (the system that eliminates toxic  build-up from your tissues) working more effectively.

5. Better yet, take your brisk walk in nature.  Breath in the rich  oxygenated air from the trees and enjoy the peace and quiet nature offers.

6. Drink a freshly made juice preferably with green veggies.  Ideally,  dilute your juice 1:1 with pure water.  Fresh juices are an easy way to  cleanse your body and give it a huge amount of nutrients.  Some people  spend a fortune on superfoods (which is fine if you have the money) but fresh  juices also tend to be rich in antioxidants and other critical nutrients and are  much cheaper.

7. Think of at least 10 things for which you are grateful each day.   Better yet, start a gratitude journal.  Just the act of appreciating what  you have can help you feel happier and better about your life.

8. Hug someone you love (make sure it is someone who actually wants a  hug).

9. Soak in a warm bath with Epsom salts.  The magnesium in Epsom salts  is readily absorbed through your skin to relax your muscles and ease  tension.  Many experts estimate that about 80% of the population is  magnesium deficient.  This is a delightful way to boost your magnesium  levels.  Try to stay in the water for at least 20 minutes for maximum  benefits.

10.  Meditate.  The act of calming your mind can relax the nervous  system, which tends to be in stress mode due to our high-stress, fast-paced  lives.

11.  Deep breathe for at least 5 minutes, as often as you can.   Research shows that breathing deeply can reduce the amount of the stress hormone  cortisol that is released from the adrenal glands.  Simply reducing this  hormone can reduce anxiety, stress, and even help with weight loss.

12.  Dry skin brush.  Brush your skin using a natural-bristled  brush.  Start with the legs and brush upwards toward the heart.  Then  brush the trunk of the body also toward the heart (avoiding the breasts), and  then brush the arms toward the heart.  This gets the lymphatic system  moving to eliminate toxins more effectively.  Take a couple of minutes  before hopping in the shower.

13.  Snack between meals on healthy snacks like almonds, veggie crudite,  hummus and whole grain pitas.  Snacking every few hours helps keep blood  sugar levels stable, which is critical to reduce mood swings, depression,  balance energy and to lose weight.

14.  Stop and smell the flowers.  It’s okay to slow down to a pace  that you actually enjoy life more.

15.  Eliminate at least one item from your life that contains toxic  chemicals (dryer sheets, most types of commercial laundry soap, dish soap, “air  fresheners,” etc.).  Choose a natural option from your health food store  instead.

16.  Eat at least 5 servings of vegetables.  We know we should eat  our vegetables but it’s difficult to remember sometimes.  Add mashed sweet  potatoes as a side dish, or saute some greens with freshly chopped garlic and  toss with a little fresh lemon juice and sea salt.  Even people who don’t  like greens tend to love this way of preparing them.  Check out my book Healing Recipes if you need more ideas for creating  delicious vegetable dishes.

17.  Dust off that piece of exercise equipment you’ve owned for years  and put it in front of your television.  If you’re watching TV, exercise on  the commercials.  No equipment?  Do pushups, sit-ups, crunches, or  other exercises on the commercials.  It’s easy and it adds up.  Soon,  you’ll be surprised how fit you are.

18.  Do something nice for someone.  It just feels good to do  something nice for someone else.  Usually we reap the greatest benefits out  of paying good deeds forward.  A positive attitude is contagious.

By Michelle Schoffro Cook

Michelle Schoffro Cook, MSc, RNCP, ROHP, DNM, PhD is an international  best-selling and 14-time book author and doctor of traditional natural medicine,  whose works include: 60 Seconds  to Slim, Healing Recipes, The  Vitality Diet, Allergy-Proof, Arthritis-Proof, Total Body Detox, The  Life Force Diet, The Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan,  and The Phytozyme Cure.  Check out her natural health resources and  subscribe to her free e-magazine World’s Healthiest News at WorldsHealthiestDiet.com  to receive monthly health news, tips, recipes and more. Follow her on Twitter @mschoffrocook  and Facebook.

Read more: http://www.care2.com/greenliving/18-ways-to-boost-your-health-in-2013.html#ixzz2IYiSOvF4

The 8 Most Nutrient-Dense Foods on Earth

The 8 Most Nutrient-Dense Foods on Earth

We  all know  which foods to avoid (right?). Despite the alluring  appeal of Oreos, Mountain  Dew or McAnything, processed foods provide  little nutrition and a whole lot of  risks. But when it comes to the good  stuff — what are the best foods to put  into our bodies? While experts all  agree we need a variety of foods for a  healthy diet, do you know which  are the healthiest of the bunch? The answers  may surprise and delight  you.

1. Spirulina: While the thought of eating lake algae  might  gross you out, spirulina is actually pretty tasty, especially  blended into a  smoothie or hidden in a chocolate bar. It has more  antioxidants than any other  food on earth and is loaded with protein and  minerals, making it the most  nutrient dense food.

2. Kale: According to Dr. Joel Fuhrman, kale is the  most  nutritious food, loaded with minerals, vitamins, fiber and amino  acids, as well  as important antioxidants that reduce inflammation and  can prevent cancer. It’s  also delicious and an easy  to prepare,  versatile food.

3. Hemp Seeds: What do you get when you combine  protein,  fiber, essential fatty acids, antioxidants, amino acids,  vitamins and minerals?  Hemp, of course. This easily digestible seed is  versatile, easy to use and  extremely tasty, too.

4. Chocolate: Yes, you read right. Cacao beans are so nutrient-dense that scientists haven’t even begun to identify all the  benefits  in the little bean yet. Don’t grab a Snickers though—the good  stuff is found  only in raw cacao beans or nibs (or really, really dark  chocolate). Minerals,  vitamins and tons of antioxidants are great for  your heart, skin, and release  chemicals in the brain that make you feel  like you’re in love. (Leesa recommends Vivani 85% organic dark chocolate!

5. Broccoli: Mom was right, you should eat your  broccoli if  you want a healthy digestive system and to decrease your  risk of cancer.  Broccoli has a wide range of yumminess too, from soups  and stews to stir  fry.

6. Spinach: Popeye was onto something with that spinach   fixation. But skip the canned stuff and stick with fresh or frozen for  an  antioxidant, protein and fiber-rich burst of healthy goodness. Fresh  or cooked,  spinach’s sweet and hardy flavor brightens any meal.

7. Chia: The Aztec warriors may have died out, but  their  legacy is alive and strong in the chia  seed. This yummy,  unassuming ancient favorite is loaded with omega fats,  protein and  fiber. Dr. Weil says it’s a better choice than flax because “chia  is so  rich in antioxidants that the seeds don’t deteriorate and can be stored   for long periods without becoming rancid.”

8. Berries: Unlike other fruit, berries tend to be less  sugary and full of vital vitamins, minerals and those free-radical  avenging  antioxidants. Wild berries are always a great choice,  especially black  raspberries.

(Leesa recommends Chews-4-Health™!  Chews-4-Health™ Chewable Dietary Supplement is a delicious tasting, doctor formulated, natural chewable dietary supplement derived from the most nutrient-rich sources from around the world!  (Goji, Noni, Acai, Mangosteen, B12, Resveratrol, Folic Acid, Alpha Lipoic Acid, Dulse, Kelp, Bladderwrack, Nori, Raspberry, Blueberry, Cranberry, Pomegranate.)  Chews-4-Health™ brings together 16 ingredients from land and sea, uniting the antioxidant powers of exotic, life-enhancing super fruits with mineral-rich sea vegetables.  Fruits and berries offer tremendous health enhancing qualities and contain hundreds of naturally occurring vitamins, minerals, antioxidants, amino acids, enzymes, essential fatty acids, fiber phytonutrients. The 4 “Super Fruits” contained in Chews-4-Health™ are considered by many experts to be the most nutrient rich fruits the world has to offer. Our carefully selected super-fruit complex gives you the power of all 4 in one supplement.*

Antioxidants work by neutralizing the damaging effects of free radicals, rendering them harmless to your body. This helps protect your skin and body from the ravaging effects of premature aging*.  Chews-4-Health™ can be taken by the entire family, including children and pregnant women.  Chews-4-Health™ helps fill that empty nutritional void for those that don’t eat the recommended 4-9 servings of fruit/vegetables per day.   *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. )

Written by Jill  Ettinger, Contributor to Holistic  Nutrition on AllThingsHealing.com

All Things Healing (allthingshealing.com) is an online  portal and community dedicated to informing and educating people across the  globe about alternative healing of mind, body, spirit and the planet at large.  We are committed to bringing together a worldwide community of individuals and  organizations who are working to heal themselves, each other, and the world. We  offer 39 healing categories, 80 plus editors who are experts in their fields, a  forum for each category, and an extensive “Find Practitioners” listing. Our  Costa Rica Learning Center and Spiritual Retreat is coming soon. Join  us!

Top 12 Detox Superfoods

Top 12 Detox Superfoods

 

Even if you don’t plan on doing a detox program, your health will benefit from adding more  detox superfoods to your daily diet. There are many great superfoods with  detoxifying properties, but here are my top 12 picks.  And, they’re  delicious too.

Almonds—are high in fiber, calcium, magnesium, and useable protein that helps stabilize blood sugar and remove  impurities from the bowels.

Avocados—lower cholesterol and dilate blood vessels while  blocking artery-destroying toxicity. Avocados contain a nutrient called  glutathione, which blocks at least 30 different carcinogens while helping the  liver detoxify synthetic chemicals. Researchers at the University of Michigan  found that elderly people who had high levels of glutathione were healthier and  less likely to suffer from arthritis.

Beets—contain a unique mixture of natural plant chemicals  (phytochemicals) and minerals that make them superb fighters of infection, blood  purifiers, and liver cleansers. They also help boost the body’s cellular intake  of oxygen, making beets excellent overall body cleansers. Aphrodite, according  to legend, ate beets to retain her beauty. She was definitely on to a good thing  since beets, in addition to all the benefits listed above, also help stabilize  the blood’s acid-alkaline balance (pH), which in turn supports healthy  detoxification.

Blueberries—contain natural aspirin that helps lessen the  tissue-damaging effects of chronic inflammation, while lessening pain. Blueberries also act as antibiotics by blocking bacteria in  the urinary tract, thereby helping to prevent infections. They have antiviral  properties and are loaded with super-detoxifying phytonutrients called  proanthocyanidins.

Cabbage—contains numerous anti-cancer and antioxidant  compounds and helps the liver break down excess hormones. Cabbage also cleanses  the digestive tract and soothes the stomach, which could in part be due to its  antibacterial and antiviral properties. Cruciferous vegetables like cabbage  (kale is another excellent choice—see below) demonstrate powerful detoxification  activity, including neutralizing some of the damaging compounds found in  cigarette smoke (and second-hand smoke). They also contain a compound that helps  the liver produce adequate amounts of enzymes for detoxification.

Cranberries—have powerful antibiotic and antiviral  substances to help the body cleanse harmful bacteria and viruses from the  urinary tract.

Flaxseeds and Flaxseed Oil— are loaded with essential fatty  acids, particularly the omega-3s. They are essential for many cleansing functions  and maintaining a healthy immune system. They are also critical to maintaining a  healthy brain. The health of every cell in your body is dependent on getting  adequate amounts of essential fatty acids.

Garlic—helps cleanse harmful bacteria, intestinal parasites,  and viruses from the body, especially from the blood and intestines. It also  helps cleanse buildup from the arteries and lowers blood pressure. Garlic has  anti-cancer and antioxidant properties that help detoxify the body of harmful  substances. It also helps cleanse the respiratory tract by expelling mucous  buildup in the lungs and sinuses. I am referring to fresh garlic, not garlic  powder, which has virtually none of the above properties.

Kale—contains  powerful anti-cancer and antioxidant compounds that help cleanse the body of  harmful substances. It is also high in fiber, which helps cleanse the intestinal  tract. Like cabbage, kale helps neutralize compounds found in cigarette smoke  and contains a substance that jump-starts the liver’s production of cleansing  enzymes.

Legumes—are loaded with fiber that helps lower cholesterol,  cleanse the intestines, and regulate blood sugar levels. Legumes also help  protect the body against cancer.

Lemons— are superb liver detoxifiers. In addition, they contain high amounts of  vitamin C, a vitamin needed by the body to make a substance called glutathione.  Glutathione helps ensure that phase 2 liver detoxification keeps pace with phase  1, thereby reducing the likelihood of negative effects from environmental  chemicals. Vitamin C and other antioxidants found in lemons are integral to ward  off cancer, fight the effects of pollution and cell damage. Fresh lemon juice  contains more than 20 anti-cancer compounds and helps balance the body’s pH  levels.

Seaweed—could be the most underrated vegetable in the  Western world. Studies at McGill University in Montreal showed that seaweeds  bind to radioactive waste in the body so it can be removed. Radioactive waste  can find its way into the body through some medical tests or through food that  has been grown where water or soil is contaminated. Seaweed also binds to heavy metals to help eliminate them  from the body. In addition, it is a powerhouse of minerals and trace  minerals.

Adapted with permission from The 4-Week Ultimate Body  Detox Plan by Michelle Schoffro Cook, PhD

Michelle Schoffro Cook

Michelle Schoffro Cook, MSc, RNCP, ROHP, DNM, PhD is an international  best-selling and 12-time book author and doctor of traditional natural medicine,  whose works include: Healing  Recipes, The Vitality Diet, Allergy-Proof, Arthritis-Proof, Total Body  Detox, The Life Force Diet, The  Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan, and The Phytozyme  Cure.  Check out her natural health resources and subscribe to her free  e-newsletter World’s Healthiest News at WorldsHealthiestDiet.com  to receive monthly health news, tips, recipes and more. Follow her on Twitter @mschoffrocook  and Facebook.

 

7 ‘Tis the Season Superfoods

7 ‘Tis the Season Superfoods

 

When it comes to food, it’s hard to beat the holiday season. There are as  many decadent and delicious foods throughout the season as there are gifts.  Let’s face it: few holiday foods are healthy. Here are my choices for the top 7 ‘Tis the Season Superfoods. They not only taste great, they add serious  nutrition as well.

Apples—We’ve all heard the adage, “an apple a day keeps the  doctor away,” and provided that apple is an organic one, the saying holds some  truth. Apples contain important vitamins, minerals, and enzymes. They contain an  important phytonutrient called malic acid that helps improve energy production  in your body.

Beets—Recommended by holistic health professionals to help  purify the blood and cleanse the liver, beets are high in folate, manganese,  potassium, and vitamin C. The phytonutrient that gives beets their rich  purplish-red hue is a potent cancer fighter.

Cranberries—Originally used by the first people of North  America to treat urinary tract infections, cranberries and cranberry juice (the  real deal, not the sugar-laden stuff most grocery stores dispense) are excellent  holiday superfoods.

Pomegranates—This delicious fruit is super health-boosting.  From cancer-protection to heart disease-prevention, and so much more,  pomegranates are definitely ‘Tis the Season Superfoods.

Squash—Like its relative, the pumpkin, squash is an  excellent source of complex carbohydrates, fiber, and beta carotene, making it a  delicious and nutritious addition to your diet.

Sweet Potatoes—High in beta carotene, C, and B6, as well as  potassium, iron, and magnesium, sweet potatoes are naturally delicious and  nutritionally superior to white potatoes.

Walnuts—Walnuts are an important addition to your diet since  they offer high amounts of Omega 3 fatty acids needed to protect your brain,  maintain a healthy immune system, balance moods, and lessen pain and  inflammation in your body.

(Leesa  recommends Chews4Health as a convenient way to enjoy the benefits of Cranberries, Pomegranates, Blueberries, Raspberries, Goji, Noni, Mangosteen, Acai, B-12, Resveratrol and more! )

Michelle Schoffro Cook

Michelle Schoffro Cook, MSc, RNCP, ROHP, DNM, PhD is an international  best-selling and 12-time book author and doctor of traditional natural medicine,  whose works include: Healing  Recipes, The Vitality Diet, Allergy-Proof, Arthritis-Proof, Total Body  Detox, The Life Force Diet, The  Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan, and The Phytozyme  Cure.  Check out her natural health resources and subscribe to her free  e-newsletter World’s Healthiest News at WorldsHealthiestDiet.com  to receive monthly health news, tips, recipes and more. Follow her on Twitter @mschoffrocook  and Facebook.

 

Two Berries Delay Brain Aging Two-and-a-Half Years

 Two Berries Delay Brain Aging Two-and-a-Half Years

A Harvard study published in the Annals of Neurology indicates that eating a diet high in blueberries and strawberries can slow brain aging and  cognitive decline by up to two and a half years.

Dr. Elizabeth Devore and her team of researchers at Harvard Medical School  analyzed data from the lengthy Nurses’ Health Study in 1976.   Questionnaires were completed every four years since 1980 to assess the  frequency of berry intake and the intake of 31 different phytonutrients called  flavonoids.  In 16,010 participants over the age of 70 between 1995 and  2001, cognitive function was tested every two years.

The researchers found that those participants who consumed a high amount of  blueberries or strawberries had slower decline in cognitive function test scores  during the follow-up period than those whose intake of these fruits was  lower.  The results were an average delay in cognitive decline due to aging  of up to 2-and-a-half years.

Both blueberries and strawberries are excellent sources of  flavonoids, which reduce inflammation.  This is possibly the  mechanism that is causing the positive brain health effects.  The same  study also found that a high intake of anthocyanidins and total flavonoids were  also linked to the beneficial cognitive effects.

Anthocyanidins are a type of flavonoids responsible for the red, blue, or  purple colors in berries and other foods.  While the effect of consumption  of other anthocyanidin and flavonoid-rich foods was not assessed as part of this  study, it is likely that they will have similar brain protective effects.   Other sources of anthocyanidins and flavonoids include:  blueberries,  cherries, cranberries, grapes, raspberries, and strawberries and to a lesser  extent in almonds, apples, cocoa, and peanuts.

Other research shows that they decrease free radical activity in and between  brain cells. They also inhibit the production of histamine, making them a  natural anti-histamine without the drowsy side effects of many pharmaceuticals.  Numerous studies show that anthocyanidins have anticancer and antitumor  activity, and one study concluded that anthocyanidins may demonstrate  chemotherapeutic activity against breast cancer.

When it comes to heart disease, anthocyanidins help reduce high blood  pressure and improve the body’s ability to metabolize fat. In tests on  rabbits, anthocyanidins demonstrated significant reduction in the  development of atherosclerosis. They also appeared to protect  against heart attacks linked to certain asthma drugs.  They even  have stronger antioxidant properties than either vitamins C or  E.

Adapted from The Phytozyme Cure.

By Michelle Schoffro Cook

Michelle Schoffro Cook

Michelle Schoffro Cook, MSc, RNCP, ROHP, DNM, PhD is an international  best-selling and 12-time book author and doctor of traditional natural medicine,  whose works include: Healing  Recipes, The Vitality Diet, Allergy-Proof, Arthritis-Proof, Total Body  Detox, The Life Force Diet, The  Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan, and The Phytozyme  Cure.  Check out her natural health resources and subscribe to her free  e-newsletter World’s Healthiest News at WorldsHealthiestDiet.com  to receive monthly health news, tips, recipes and more. Follow her on Twitter @mschoffrocook  and Facebook.

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