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Tag: Healthy Eating

Which is healthier?

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Avocado or Blueberries?

Both AARE considered a “superfood” so we obviously can’t go wrong with either one. But it’s good to view the differences if you have specific health goals.

  1. Avocado has more protein, healthy fat (Omega 3s), and fiber, while blueberries have more carbs. An easy win for avocado here, unless you’re on a calorie-controlled diet perhaps, since avocado is also higher in those.
  2. Avocado has more of vitamins A, B1, B2, B3, B5, B6, B7, B9, C, E, K, and choline, while blueberries are not higher in any vitamins. Pretty much a slam dunk here.
  3. Avocado is higher in minerals. It has more calcium, copper, iron, magnesium, phosphorus, potassium, selenium, and zinc, while blueberries are higher in manganese. Another win for avocados.
  4. Blueberries have about 1193x the polyphenol content that avocados do. Blueberries got the reputation for antioxidant properties for a reason; it is well-deserved!

Try adding an avocado to your salads to get more protein. Adding blueberries to your protein shakes and yogurt for healthy snacking!
How do you incorporate these snacks into your daily diet?

Fruits and Vegetables Can Help Prevent Cancer

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In study after study, diets high in fruits and vegetables have been shown to lower cancer risk. Fruits and veggies are rich in polyphenols, flavonoids, dietary fiber and antioxidant vitamins and minerals that have a huge impact on fighting cancer. 
Unfortunately, many conventionally grown fruits and vegetables are loaded with unwanted chemicals like, glyphosate – the active ingredient in the weedkiller Roundup.
Glyphosate was introduced in 1996, found to be ‘probably carcinogenic’ in 2015, and in 2019, scientists at University of Washington reported a compelling link between exposure to glyphosate-based herbicides and increased risk for non-Hodgkin’s lymphoma.

Note: The Environmental Protection Agency (EPA) continues to insist that there is no evidence that glyphosate causes cancer in people. That said, Bayer, which acquired Monsanto in 2018, has shelled out over $10 million for current and future lawsuits involving glyphosate and NHL. 

To no surprise, eating a diet filled with organic fruits and veggies is linked with lower cancer risks. Five servings/day is optimal but even two servings/day can lower your risk by 10%. Just make sure you choose organic!

Holiday or Winter Party Punch

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Serving A Punch At Your Next Holiday or Winter Party?

An ice ring is a great way to get creative and decorate any punch bowl filled with fresh juice.

INGREDIENTS
  • 6-8 cups of water
  • 3 sliced citrus fruits, like lemon or oranges
  • 1 cup raspberries, cranberries and/or strawberries
  • 1 cup sprigs of rosemary or thyme

Tip: You can use any combination of the recommended garnish ingredients you’d like just by following the basic steps. You can also use a juice recipe in place of the water if you want to add more color.

DIRECTIONS
  1. Fill a bundt pan halfway with water and let it sit in the freezer for a few hours until it’s almost firm but still a little slushy.⁣
  2. Add your choice of garnishes: slices of citrus, cranberries, raspberries, or herbs like mint, rosemary, or thyme. Push them down into the slushy part so they don’t all float to the top. Then, let the fruit set for at least an hour before filling the rest of the bundt pan to the top with water.⁣
  3. When you remove the ring from the freezer, flip it onto a plate. Run warm water over the top of the pan, and the ring will pop out of the mold onto the plate.⁣
  4. Freeze it until ready to use if you’d like, or put it directly into a punch bowl and add the fresh juices and sparkling water to the bowl.⁣

Santa’s Fiber Cookies

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Add a little holiday wellness to your baking with FiberWise All Purpose!

To give a heart- and gut-health boost to your favorite recipe, simply replace 1/4 cup of flour with two scoops of FiberWise All Purpose. Or just try this tasty cookie recipe. It’s guaranteed to be Santa approved!

Eating for Health

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BANANAS

•Protect your heart.
•Strengthen bones.
•Control blood pressure.
•Block diarrhea.

BEANS

•Prevent constipation.
•Help hemorrhoids.
•Lower cholesterol.
•Combat cancer.
•Stabilize blood sugar.

BROCCOLI

•Saves eyesight.
•Combats cancer.
•Protects your heart.
•Controls blood pressure.

CABBAGE

•Combats cancer.
•Prevents constipation.
•Promotes weight loss.
•Protects your heart.
•Helps hemorrhoids.

CARROTS

•Save eyesight.
•Protect your heart.
•Prevent constipation.
•Combat cancer.
•Promote weight loss.

CAULIFLOWER

• Protects against Prostate Cancer.
•Combats Breast Cancer.
•Strengthens bones.
•Banishes bruises.
•Guards against heart disease.

GARLIC

•Lowers cholesterol.
•Controls blood pressure.
•Combats cancer.
•Kills bacteria.
•Fights fungus.

GRAPEFRUIT

•Protects against heart attacks
•Promotes Weight loss
•Helps stops strokes
•Combats Prostate Cancer
•Lowers cholesterol

GRAPES

•Save eyesight.
•Conquer kidney stones.
•Combat cancer.
•Enhance blood flow.
•Protect your heart.

GREEN TEA

•Combats cancer.
•Protects your heart.
•Helps stops strokes.
•Promotes weight loss.
•Kills bacteria.

HONEY

•Heals wounds.
•Aids digestion.
•Guards against ulcers.
•Increases energy.
•Fights allergies.

LEMONS AND LIMES

•Combat cancer.
•Protect your heart.
•Control blood pressure.
•Smoothes skin.
•Prevents scurvy.

MUSHROOM

•Controls blood pressure.
•Lowers cholesterol.
•Combats cancer.
•Strengthens bones.

OLIVE OIL

•Protects your heart.
•Promotes Weight loss.
•Combats cancer.
•Battles diabetes.
•Smoothes skin.

ONIONS

•Reduce risk of heart attack.
•Combat cancer.
•Kills bacteria (bactericidal).
•Lower cholesterol.
•Fight fungal infections.

ORANGES

•Support immune systems.
•Combat cancer.
•Protect your heart.
•Straighten respiration.

PINEAPPLE

•Strengthens bones.
•Relieves colds.
•Aids digestion.
•Dissolves warts.
•Blocks diarrhea.

STRAWBERRIES

•Combat cancer.
•Protect your heart.
•Boost memory.
•Calm stress.

SWEET POTATOES

•Save your eyesight.
•Lift mood.
•Combat cancer.
•Strengthen bones.

TOMATOES

•Protect prostate.
•Combat cancer.
•Lower cholesterol.
•Protect your heart.

WALNUTS

•Lower cholesterol.
•Combat cancer.
•Boost memory.
•Protect against cardiovascular diseases.

WATER

•Quenches thirst.
•Combats cancer.
•Conquers kidney stones.

WATERMELON

•Protects prostate.
•Promotes weight loss.
•Lowers cholesterol.
•Helps stops strokes.
•Controls blood pressure.
•Fights dehydration.

APPLES

•Protect your heart.
•Prevent constipation.
•Prevent diarrhea.
•Improve lung capacity.
•Cushion joints.

AVOCADOS

•Battle diabetes.
•Lower cholesterol.
•Help stops strokes.
•Control blood pressure.
•Smoothes skin.

Have you ever taken digestive enzymes?

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Have you ever taken digestive enzymes? I take them before large meals or if I eat a lot of dairy.

The reason?
Taking a digestive enzyme with meals can make a difference in how you feel when you eat. It can reduce the feeling of being overly full, reduce gas and best of all… no bloating! From a nutritional perspective, digestive enzymes it help to break down the food so that the body has to do less work during the process of digestion and absorb the nutrients more efficiently.

To test the theory, I put a slice of steak in a Ziplock bag, added a little warm water and the contents of one capsule my digestive enzyme. In 10 minutes, the steak was broken down. That convinced me that digestive enzymes should be a part of my daily regimen.

My little capsules provide 18 unique digestive enzymes to help break down gluten, dairy, proteins, carbohydrates, fiber, and more, so, let’s break it down:

Breaks down protein in beef, chicken, pork, eggs, and nuts

• Protease 4.5 breaks down the proteins found in meats, nuts, eggs, and cheese
• Peptidase breaks down proteins during digestion to allow them to be used by the body
• Bromelain breaks down proteins
• Phytase helps the body digest minerals, such as calcium, zinc, copper, and manganese
• Protease 6.0 breaks down the proteins found in meats, nuts, eggs, and cheese
• Lipase breaks down fats found in dairy, nuts, oil, and meat products
• Neutral Bacterial Protease helps break down protein

Breaks down lactose and fats in milk, cheese, and ice cream

• Lipase breaks down fats found in dairy, nuts, oil, and meat products
• Lactase breaks down lactose (milk sugars)
• Acid Maltase breaks down proteins, carbohydrates, and fats to maintain an optimal absorption of nutrients
• Protease 6.0 breaks down the proteins found in meats, nuts, eggs, and cheese

Breaks down carbohydrates in bread, rice, pasta, cookies, candy, fruit, and vegetables

• Invertase breaks down sucrose (table sugar)
• Amylase helps break down starches to allow them to be absorbed and used for energy
• Glucoamylase helps break down starches into glucose, which is usable by the body
• Acid Maltase is used to breakdown proteins, carbohydrates, and fats to maintain an optimal absorption of nutrients
• Hemicellulase breaks down fiber and carbohydrates
• Pectinase is a group of enzymes that break down the pectin commonly found in plants
• Xylanase breaks down xylan sugars, like those found in corn
• Invertase breaks down sucrose (table sugar)

Breaks down fiber in salad, beans, and whole grains

• Alpha-galactosidase facilitates the digestion of beans, legumes, seeds, roots, and soy
• Cellulase breaks down cellulose (plant fiber)
• Beta-glucanase breaks down soluble fibers found in grains
• Hemicellulase breaks down fiber and carbohydrates
• Phytase helps the body digest minerals, such as as calcium, zinc, copper, and manganese

These little capsules are a game changer!

My gut health is so incredibly important to me, how’s your gut?

The Olive Oil Deception 

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Did you know that olives are a fruit?
Olive oil is a fruit juice, and, just like fruit juice, olive oil tastes best and is the most nutritious when it’s fresh.
Fresh-pressed olive oil has the highest levels of antioxidants, polyphenols, and a unique anti-cancer compound called Oleocanthol.

But there’s a problem: According to Forbes magazine, “It’s been reliably reported that 80% of the Italian olive oil on the market is fraudulent. A study last year by the National Consumer League found that six of 11 bottles of extra virgin olive oil from three major retailers—Whole Foods, Safeway, and Giant—failed to meet extra virgin requirements.”

Many olive oil companies produce low quality olive oil diluted with other oils, and some companies sell “olive oil” that isn’t even made from olives!

In his book, Extra Virginity, olive oil expert Tom Mueller warns of contaminants and cancer-causing agents in these fake olive oils:
“Italian investigators have found hydrocarbon residues, pesticides, and other contaminants in fake oils, and pomace oil, a common adulterant, sometimes contains mineral oil as well as PAHs, proven carcinogens that can also damage DNA and the immune system.”

So how do you know if it’s authentic?

The Label: The label should indicate the harvest date and whether the oil has been blended with other oils. Look for a quality seal from the International Olive Council (IOC) for European oils or the California Olive Oil Council for American oils, which indicate that the oil has been tested and meets certain standards.

The Bottle: The bottle should be dark colored glass to protect against UV Ray exposure.

The Taste: Authentic EVOO has a bright flavor with hints of fruit, grass, and almond, and a slightly bitter, peppery aftertaste. Low-quality or “fake” EVOO may taste dull, greasy, waxy, or crayon-like, or have no flavor.

So shop carefully!

Gout

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I don’t know if it’s on the rise, but I keep hearing of people suffering with Gout, so I thought it might be good to post on it.

Gout is a form of arthritis that is characterized by sudden, severe attacks of pain and swelling, often in the big toe. 

Uric Acid is a waste product, produced by the body in small amounts. When uric acid blood levels get too high, it can cause problems such as gout, kidney stones or other kidney disorders.

What causes these high levels?

  • High Blood Pressure 
  • Obesity 
  • Excessive Intake of Alcohol
  • Diets High in Meats, Bacon, Turkey and Sardines 

Interesting Fact: Only about 4% of the population suffers from gout, but at least 21% of adults have high uric acid levels. This can lead to hypertension, chronic kidney disease, heart disease and insulin resistance syndrome.

Uric Acid can be reduce with the help of medications but these meds can have various side effects, so proceed with caution.

Skinny Fat

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Skinny fat is a term to describe those who might be thin but have a high percentage of body fat. The medical term is sarcopenic obesity. This condition refers to an individual who may have what would be considered a normal/healthy weight, but metabolically, this person shares many health characteristics as someone who is overweight or obese. And that means they are at risk for a variety of health problems.

The Cause?

  • Losing muscle mass and gaining fat mass due to maintaining the same caloric intake and a sedentary lifestyle creates a skinny fat condition

The Description?

  • A person who is sarcopenic obese will have high fat mass and low muscle mass

The Analysis?

  • Getting a body composition test can help assess your body fat and muscle mass distribution

Possible Risks?

  • Increased risk of heart disease
  • High cholesterol
  • Insulin resistance, leading to Type 2 Diabetes 
  • Lower bone mineral density
  • Loss of cognitive function

The Solution?

  • Eating a protein-rich diet
  • Increase Skeletal Muscle Mass with weight training

Just because someone looks skinny, don’t just assume they are healthy.

Happy Halloween!

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Crazy how many calories are in fun sized candy. Sort of takes ll the “fun” out of it, doesn’t it?

I know how tempting candy can be. But with R3 I can stay strong with the Halloween candy today!