Super foods for Super Bones

Many people believe that the primary cause of osteoporosis is the lack of calcium in their diet and try to prevent that with supplements like colon cleanse elite , natural acai or acai berry pure. However, in the overall picture, calcium is only a small piece of the puzzle. Though calcium supplements can certainly help, there are other dietary concerns that need to be examined.

Actually, the primary dietary cause of osteoporosis is the eating foods that are highly acidic in nature, such as refined white sugar, refined white flour, high-fructose corn syrup, soft drinks, cookies, candies, sweets, desserts, and anything containing sweeteners. The over-consumption of these products causes the pH level in your blood to become very acidic. In an attempt to counterbalance this, your body reaches out for any calcium and magnesium it can find, and releases those into your bloodstream in an attempt to keep the pH level at a healthy balance.

Therefore, with every soft drink, candy, cake and goodie you indulge in, you are robbing your skeleton of its bone density. The calcium and magnesium the body harvests in an attempt to counteract this acidic environment gets passed through your kidneys, where it can also contribute to kidney stones and exits your body through your urine. To prevent losing your bone mass to dietary causes, simply avoid consuming any white flour, processed sugars, added sugars, soft drinks, sweets, candies, breads, or any other ingredients that are made with refined carbohydrates.

In addition, certain superfoods, like broccoli, cabbage, celery and other dark green leafy vegetables help keep the pH balance in a healthy equilibrium. You need to get plenty of calcium and magnesium from healthy sources such as organic, plant-based vitamins. You also need to supplement your diet with various sea vegetables, which are naturally alkaline. Those include seaweed, kelp, and many others. Sprouts are also an awesome superfood choice.

Super foods for Fighting the Flu

Breakouts of the flu are responsible for millions of lost hours at both work and home each year, not to mention many miserable days trying to recover. If you’re wondering what you can do to naturally boost your immunity and prepare your body’s defenses, study the foods you’re eating, look at your family’s meals, and make the changes needed to ensure everyone is eating a well-balanced diet abundant in nutrient-dense fruits and vegetables, low-fat proteins, and complex carbohydrates.

Black currants are even richer in vitamin C than oranges, containing approximately three times the recommended daily intake for adults. It’s imperative that you get plenty of vitamin C since it helps prevent infections and helps keep the immune system healthy.

Pork has high levels of zinc and selenium, both of which help keep your immune system strong. It’s also one of the best sources of B vitamins and contains only a little more total fat than beef. So be sure to include lots of pork entrees in your menu planning.

Mix up your morning breakfast with a glass of grapefruit juice instead of orange juice for a vitamin C-rich drink that's both sweet and tart. However, you should check with your doctor if you're on certain medications for blood pressure, AIDS, anxiety, or hay fever, as mixing grapefruit juice with certain drugs can lead to dangerous toxicity.

Brussel sprouts are a great vegetable source of vitamin C, are high in fiber and contain lots of folate as well. They improve anticarcinogenic glucosinolates, which have important cancer-fighting properties. They’re a great addition in a stew to provide lots of fl-busting nutrients.

Yogurt that includes live cultures has a positive effect on your GI tract, and as a result, helps the body purge the germs from the body more quickly and effectively and fight the flu. You want your yogurt to contain the active culture L. acidophilus, which is also helpful in fighting off yeast infections.

Potatoes are one of the most affordable sources of vitamin C, and nicely complement any entrée with their high levels of potassium and fiber. The skin contains the most fiber and the flesh just under the skin contains the most vitamin C. Fresh potatoes are the best source of vitamin C. Be careful of how you choose to prepare them, as soaking them in water robs them of their germ-busting vitamin C.

Whole wheat pasta is also rich in niacin, fiber, and iron. Its complex carbohydrates are an essential part of a healthy diet that will keep your immune system strong. Simply substitute recipes calling for traditional pasta with the whole wheat variety instead for a delicious and nutritious twist on your favorite pasta dishes.

Super foods to Stomp out a Cold

Not only do healthy, nutrient-dense foods nourish your body and help the cells grow and reproduce, they also help arm your body’s defenses to ward off attacks from germs that cause colds. Low-fat meats, whole grains, fruits, vegetables and whole grains all play a part in preparing your body to do battle.

Another important component of your anti-cold defense system is water and not a 1000 calorie diet. When your body is dehydrated, it’s at an increased risk of germs latching on and not letting go. So be sure to drink plenty of water and decaffeinated drinks to help your body stay hydrated and ready.

Just one cup of yogurt a day may work to keep the gastrointestinal track healthier, which can help ward off colds. It has to be yogurt with live cultures, as this is the key ingredient that helps keep the GI track ready to rumble. And an added bonus to eating yogurt - recent studies suggest regular dairy consumption helps you lose weight or maintain a healthy weight.

Garlic contains allicin, an antibiotic that has been shown to prevent complications from a cold in some research. Garlic can be added to many of your favorite dishes to spice them up and help you suit up to do battle against cold germs.

It’s been said an apple a day keeps the doctor away. Well, so can an orange. One orange a day provides your recommended daily allowance of vitamin C. Oranges are also abundant in flavonoids, which helps your body’s cells regenerate and stay healthy and strong. Green bell peppers are the vegetable family’s best vitamin C source. Add them to a salad, or simply slice one up and eat it raw. Flavonoids are also found in peppers. You may even want to prepare a green pepper dip seasoned with garlic for an added germ-kicking effect.

Lean ground beef, especially when prepared with a bit of garlic, can maintain cell health and fight off illness. It’s a good source of protein, selenium and zinc, and when eaten with a bit of tomato, is a great defense during cold season.

Super foods that Help Heartburn

Heartburn and indigestion make millions of people miserable. Continuous digestive problems can be a symptom of overeating, bad food choices or something more serious. Thankfully simple changes in the foods you eat can provide relief.

A number of foods can trigger heartburn or indigestion by relaxing the band of muscles at the end of your esophagus so it can't keep out stomach acid. By avoiding spicy foods with black pepper or chili powder, garlic and raw onions, citrus foods like tomatoes, oranges, and grapefruit, fried or fatty foods, alcohol or anything with caffeine such as coffee, tea, soft drinks, heartburn and indigestion can be greatly lessened or avoided.

For overall healthy digestion and to minimize acid reflux, make sure you get plenty of fiber from a variety of vegetables, non-citrus fruits, and whole grains. Drink enough fluids to help your body absorb important nutrients and lubricate food waste, and use low-fat methods when cooking. Try drinking herbal chamomile tea after dinner or before bedtime, as it’s believed to have a calming effect on the stomach. Smaller but more frequent meals can also help decrease heartburn and indigestion episodes. Be sure to eat your meals and snacks in a calm, relaxed atmosphere where there’s little if any noise or distractions. Wear properly fitting clothing that isn’t tight in the waist and abdominal area, and don’t lie down immediately after eating a meal.

Make your morning meal oatmeal. It’s high in fiber, low in saturated fat and cholesterol and when combined with skim milk, gives you a calcium-charged boost to your day. By adding blueberries or raisins you’ll be adding some extra iron and potassium into the mix for a well-balanced meal.

You can't beat turkey if you want a lean, nutrient-packed protein source that'll be easy on your stomach. Turkey is high in niacin, which helps lower cholesterol levels in the blood. Chicken without the skin is also a terrific low-fat source of protein. Both are easy to cook either indoors or out.

Apples and grapes are low in saturated fat, cholesterol, and sodium, and are a great non-citrus fruit choice for vitamin C and fiber.

Super foods to Rejuvenate Body, Mind and Spirit

When the goal is rejuvenating the body, mind and spirit, the method should be smaller, more frequent snacks and meals. This will help keep energy levels on an even keel, and regulate your blood sugar levels to avoid spikes and dips. When you choose the right combination of foods, your body gets the much-needed boost it needs to sustain itself properly, even through those slumps later in the day. So dump those high sugar junk foods and reach for the following foods and get that boost you need.

Any fresh fruit, especially with skins or seeds like peaches, apples, pears, oranges, and strawberries, is a great source of vitamins and fiber and this is opposed to some low carb food diet plans. In the summer you can choose a peach and get plenty of dietary fiber, niacin (vitamin B3), potassium, beta carotene and vitamin A, plus high amounts of vitamin C. Niacin is important for providing energy for cell tissue growth. Along with regulating fluid balance, potassium helps maintain the electrical stability of the cells of your heart and nervous system and is important for cell and muscle growth. Vitamin B12 plays a role in red blood cell formation, nerve function, and metabolizing protein and fat.

Dried Apricots and Almonds combination provides a high amount of vitamin A, iron protein and dietary fiber. Both foods are low in cholesterol and sodium, and apricots are a great source of potassium, which is important in regulating your body's fluid balance. The vitamin A in apricots contributes to healthy vision, bone growth, and reproduction, and helps fight infection.

Raisins are a healthy, low-fat, low-cholesterol, and low-sodium snack with significant amounts of potassium, phosphorus, copper, and iron, and when mixed with low-fat yogurt, you also get riboflavin (vitamin B2) and vitamin B12, as well as a high amount of calcium, which is needed not only for strong bones and teeth but also plays a key role in the normal functioning of the heart and other muscles.

Baby carrots and sesame sticks are a tasty treat that will provide significant amounts of beta carotene, vitamin A, vitamin C, folate, vitamin B6, iron, potassium, copper, and fiber. Beta carotene helps protect against diseases like heart disease and some cancers.

Vitamin A is important for healthy skin, for better night vision, and to fight infection and respiratory ailments. Folate, or vitamin B9, is essential to human life, helping to form red blood cells and break down proteins, and playing a key role in cell growth and division.

Peanut butter on some whole grain crackers is an excellent source of protein, iron, niacin, and fiber. Peanut butter on celery is a classic snack, has great staying power, and the celery is stuffed with numerous vitamins, minerals, and is high in fiber. Low-fat string cheese is a good quick source of protein and calcium. They come in easy-to-carry individual servings and you can add a piece of fresh fruit for extra fiber.

Super foods for your Brain

We’ve all had days when we didn’t feel like we were ‘on our game.’ And as we age, both our bodies and our brains grow old as well. By making smart food choices though, we can preserve our precious gray matter longer and improve brain function. Here are some brainy choices for keeping our noggins in tip-top shape.

Blueberries have been shown to shield the brain from stress, dementia, and Alzheimer’s disease. Research has also shown that diets rich in blueberries significantly improved both the learning capacity and motor skills.

Avocados, though considered a ‘fatty fruit,’ contribute to healthy blood flow and decreased blood pressure, lessening the chances of developing hypertension, which can lead to a stroke.

Deep-water fish, such as salmon is a wise, freshwater fish choice. It’s abundant in omega-3 essential fatty acids, which are essential for healthy brain function.

Nuts and seeds are good sources of vitamin E, an important vitamin needed by your brain to stave off declining cognitive functions. Cashews, peanuts, walnuts, sunflower and sesame seeds and almonds are all great choices.

Whole-grain breads, brown rice, and oatmeal also contribute to a healthy brain by reducing the risk for cardiac disease. By promoting a healthy heart and improved blood flow, the brain is sure to thrive via excellent oxygen and nutrient delivery through the bloodstream. Complex carbohydrates also supply the brain with a steady stream of glucose that enhances brain function. It's important to avoid simple carbohydrates often found in junk food because the glucose gives the brain a short-lived sugar high, often followed by a crash that makes you feel hungry and tired.

Freshly brewed tea also has potent antioxidants, especially the class known as catechines, which also promotes healthy blood flow. Since black teas do contain caffeine it’s important to use it sensibly.

Dark chocolate has powerful antioxidant properties, contains several natural stimulants, which enhance focus and concentration, and encourages the production of endorphins, which helps improve mood. Again, moderation is the key.

Super foods that Squash Stress

Life has a way of getting the best of us some days and in our weigt loss diet. Whether it’s working too many hours, shuffling your kids all over town for their activities, taking care of your household, or dealing with personal or family matters, stress can take its toll on you physically, mentally, emotionally, and spiritually. But there are simple steps you can take to combat stress, starting with the foods you eat.

Avoiding caffeine and alcohol is a good start when life’s particularly stressful. Stimulants and depressants like these can both zap your energy and rob you of the fuel you need to successfully cope with tension. Sugary foods should also be avoided as well, as they cause your blood sugar levels to spike then dip rapidly, which can in turn make your energy levels spike and dip at the same rate.

However, there are several superfoods out there that provide you with the energy and nutrition your body needs to keep stress in check

Asparagus, which is high in folic acid, can help level out your moods. Folic acid and vitamin B are key players in producing serotonin, a chemical that gets you into a good mood.

And though we may hear negative things regarding red meat, it’s actually a wise dinner option for a stressed-out family. Beef’s high levels of iron, zinc and B vitamins not only help get you into a good mood, but help you stay there as well. Your local butcher can help you select lean cuts for the healthiest options

Milk really does a body good. Chock full of calcium, protein, antioxidants, and vitamins B2 and B12, it helps strengthen bones and promotes healthy cell regeneration. Paired with a healthy whole-grain cereal choice in the morning, low-fat milk is a great way to start your day and arm yourself to do battle with the stressors that await you. Cottage cheese is also another great dairy choice, and when coupled with a fruit that’s high in vitamin C, it helps the body battle free radicals that run rampant during your most stressed periods.

Almonds are also an awesome choice when it comes to arming yourself against stress. They’re high in magnesium, zinc, as well as vitamins B2, C, and E and unsaturated fats, all which are great warriors against free radicals, which have been shown to cause cancers and heart disease.

Flush the Fat With Smart Food Choices

Flushing the fat? As crazy as the concept might sound, the Fat Flush Plan can help you reshape your body while detoxifying your system. This low-carbohydrate, three-phase diet regimen was created by nutritionist Ann Louise Gittleman, Ph.D., C.N.S.

Phase 1 of the plan, called The Two-Week Fat Flush, lasts 14 days and is designed to jump-start weight loss. Phase 2, The Ongoing Fat Flush, helps you continue to lose weight, and Phase 3, The Lifestyle Eating Plan, focuses on maintenance.

The Fat Flush Plan was designed to increase metabolism, flush out bloat and to boost the fat burning process. At the core of the plan is the commitment to promote a balanced lifestyle and encourage simple healthy habits that seem to have gone by the wayside in our modern and hectic everyday life. Every aspect of each phase of the plan is focused on accomplishing this goal: helpful essential fats, amounts of protein, antioxidant-rich vegetables, moderate amounts of fruits, calorie-burning herbs and spices, cleansing diuretic beverages, exercise, journaling and even sleep are addressed.

The Two-Week Fat Flush is based on an average of 1,100 to 1,200 calories daily, and is designed to jumpstart weight loss for dramatic results. It will transform your shape by accelerating fat loss from your body's favorite fat storage areas - your hips, thighs and buttocks.

The Ongoing Fat Flush is the next step for those individuals who have additional weight to lose but who also want to pursue a more moderate cleansing program and enjoy a bit more variety in food choices while still losing weight. This part of the program is designed for ongoing weight loss, with approximately 1,200 to 1,500 calories each day. This is the phase that will be followed until you reach your desired weight or size.

The Lifestyle Eating Plan is your maintenance program for lifetime weight control. This phase offers over 1,500 calories daily, providing a basic lifelong eating program designed to increase your vitality and well-being for life. You’ll add up to two dairy products and up to two additional friendly carbs. Phase 3 friendly carbs include more choices from a variety of starchier veggies and nongluten hypoallergenic grains. Foods are always introduced one at a time to make sure there are no allergic reactions and you’re your body tolerates the food well.

Super Foods for Super Weight Loss

Experts say there are two basic categories of foods that can be considered "keeping it off superfoods" because they fill your tummy without piling on the calories: fruits and vegetables. And the nutrient that gives fruits and vegetables that ‘staying power?’ Fiber. So, if fruits and vegetables are the "keeping-it-off superfood groups," fiber may well be the "keeping-it-off super-nutrient." Protein is another super-nutrient. It's becoming more scientifically accepted that protein may help to curb appetite. Protein also offers staying power, and can slightly boost your metabolism in the process. But it’s imperative that you choose your proteins wisely, because like all other foods, if you’re eating more than your body needs, it’ll show up on the scale as a gain, instead of a loss.

The following superfoods are smart, low-calorie choices that will benefit your weight loss efforts and weight lose at home:

Green Tea - Researchers suspect that the catechins (helpful phytochemicals) in green tea may trigger weight loss by stimulating the body to burn calories and mildly decrease body fat. So indulge in either a hot cup or a nice tall iced glass of green tea.

Broth- or tomato-based soup – Soups can help reduce hunger before meals and increase your feeling of fullness.

Low-calorie green salads - Having a low-calorie salad – which is not defined as one that’s loaded with croutons, high fat dressings, and cheese - as a first course can help you feel full, thereby reducing how much you eat with your main course. Wisely choose your ingredients, and its high fiber content can be the key to helping you fight cravings later in the day.

Yogurt – Including dairy products as part of your healthy diet may promote your weight loss efforts. Choosing a light yogurt may help you fight off hunger pangs due to its combination of protein and carbohydrate.

Beans – A great combination of fiber and protein, beans help you feel full longer, which means they may work to curb your between-meal appetite.

Water – Water is your body’s lifeblood, and you should be drinking it through your day. It’s a great no-calorie beverage, and you can get it by drinking unsweetened tea, flavored unsweetened mineral water, regular water with lime or lemon, or even in your cucumber. In addition to helping flush toxins from the body, it can also help you feel full. So when those hunger pangs strike, try drinking a glass of water before grabbing that snack.

High-Fiber, Whole-Grain Cereal - Whole grains in general help boost fiber and the nutritional value of your meal. One of the easiest ways to give your daily diet a whole-grain boost is to have a bowl of higher-fiber whole-grain cereal as breakfast or a snack.

Getting Your Nutrition from Real Food is a Good Habit for Life

Many people think popping a multi-vitamin supplement to get their nutrients is just as good as what comes from real foods. They don’t realize that it is far better to get vitamins and minerals from natural foods and juices. Our bodies utilize the vitamins and minerals from real foods more efficiently. And most people find it much easier to select a variety of whole foods they enjoy eating instead of trying to make heads or tails of the entire selection of vitamin and mineral supplements that are available. And any of us who’ve swallowed a multi-vitamin or a mineral supplement can say without a doubt that the taste leaves a lot to be desired

Supplements are also difficult for our bodies to break down and use, making it difficult to get the full punch from the vitamins and minerals they contain. Conversely, by consuming plenty of nutrient-dense food to get the equivalent means the nutrients are going to be easier for the body to process and utilize, and less likely to be wasted. We are also processing nutrients throughout the course of the day when we obtain them from food, instead of just getting them from the ‘one a day’ approach.

Many of the supplements available today use fillers and binders to hold them together, plus coatings on the tablets themselves. These are products the body does not need and will not use. Some people find they are allergic to the dyes and fillers used in vitamin pills. However, the body uses the fiber that binds fruits and vegetables. Often the “skin” of a vegetable, like the potato, is the most nutritious part. In addition, sometimes the vitamin and mineral supplements can upset our stomachs, making taking them even more difficult the next day. In many cases, combining supplements can counteract their effectiveness and can produce stomach upset when dealing with the taste and smell of some supplements. On the other hand, a variety of fruits and vegetables enhance the flavor of a nutritious meal and their fiber aids digestion.

If you’re looking to lose weight, eating fresh food is vital to a weight loss plan. Also, eating fresh fruits and vegetables help hair, skin and teeth stay attractive and healthy. And when you think about it, fruits and vegetables are the original ‘to go’ food. It’s simple to grab for an orange, apple, banana, grapes, or quickly toss a few vegetables together for a salad to take to work.

So when you’re looking for well-balanced, healthy, reliable nutrition, don’t reach for the bottle. Reach for the food!

Color Your Way to Daily Health

It’s important that we eat plenty of different fruits and vegetables every day in our diet plan. Diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases. Fruits and vegetables provide essential vitamins and minerals, fiber, and other substances that are important for good health. Most fruits and vegetables are naturally low in fat and calories and are filling.

You’ve probably heard about the 5 A Day for Better Health program. It provides easy ways to add more fruits and vegetables into your daily eating patterns. It’s vital that we eat a wide variety of colorful orange/yellow, red, green, white, and blue/purple vegetables and fruit every day. By eating vegetables and fruit from each color group, you will benefit from the essential vitamins, minerals, and fiber that each color group has to offer alone and in combination.

There’s several different yet simple ways to start incorporating vegetables and fruit into your familiar and favorite meals. You can begin your day with 100 percent fruit or vegetable juice, slice bananas or strawberries on top of your cereal, or have a salad with lunch and an apple for an afternoon snack. Include a vegetable with dinner and you already have about 5 cups of fruits and vegetables. You may even try adding a piece of fruit for a snack or an extra vegetable at dinner.

Don’t be afraid to try something new to increase your vegetable and fruit intake. There are so many choices when selecting fruits and vegetables. Kiwifruit, asparagus, and mango may become your new favorite. Keep things fresh and interesting by combining fruits and vegetables of different flavors and colors, like red grapes with pineapple chunks, or cucumbers and red peppers.

Get in the habit of keeping fruits and vegetables visible and easily accessible – you’ll tend to eat them more. Store cut and cleaned produce at eye-level in the refrigerator, or keep a big colorful bowl of fruit on the table.