Sunday, 17 February 2013

sources of calcium !!

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Benefits of Ginger Tea

Not only is ginger tea delicious, it does so many amazing things for you! Fights inflammation, helps with breathing problems, aids with tummy troubles, relieves stress, improves immunity. This is a great poster of benefits, giving you all the healthy reasons to enjoy something delicious!
ginger tea
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Saturday, 16 February 2013

Homemade Protein Bars

I mentioned last week that one of my current goals is to challenge myself to make more things from scratch. As we’re eating lots of protein bars as part of P90X, I wanted to see if I could create a yummy, healthful and nutritious protein bar from scratch.
After scouring the internet for recipes, I ended up tweaking a recipe I found on the P90X forums. The result was the following recipe, which every single person in our family has dubbed as delicious.

Homemade Protein Bars

  • 1 mashed banana
  • 1 1/2 cups dry oatmeal
  • 2 Tablespoons flax seed, ground
  • 2-4 scoops protein powder
  • 1/4 cup peanut butter
  • 1/4 cup shredded coconut
  • 1/4 cup coconut oil or butter, melted
  • 1/4 cup raisins
  • 1/4 cup water
  • 1 large chocolate bar (I used organic dark chocolate) or 1/2 cup chocolate chips
Mix all ingredients but chocolate together well (mixture will be somewhat sticky). Line an 8×8-inch pan with foil and spread the mixture evenly in the pan. Melt chocolate on the stove or in the microwave. Drizzle or spread over the mixture in the pan.
Place the pan in the freezer for at least 2 hours. Cut into 10 -12 bars and wrap in plastic wrap and/or foil and store in the freezer.
Thaw slightly before serving.
1/1oth of this recipe = approximately 260 calories and 11 to 13 grams of protein (depending upon how much protein powder you use, per Calorie Count.)
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how much potassium should we consume ?

http://www.livestrong.com/article/498575-how-much-potassium-should-i-eat/
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100 Healthy Foods to Eat to Lose Weight

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healthy foods to eat to lose weight
There are hundreds of healthy foods to eat to lose weight. Eating healthy doesn’t mean you have to eat bland-tasting food either. Below is my list of healthy foods to eat when you’re undergoing a weight loss journey or just trying to live a healthy lifestyle. These foods are packed with vitamins, minerals, enzymes, phytonutrients, and antioxidants that will not only help you reach your weight loss goals, but also help you reach your ultimate goal of being healthy. Isn’t that more important than anything?

100 Healthy Foods to Eat to Lose Weight

  1. Ground Beef - this is a staple in my house. We use 95% lean grass-fed beef. The grass-fed beef is higher in vitamin E, beta-carotene, vitamin C, omega-3s, and conjugated linoleic acid (CLA).
  2. Grapes – high in resveratrol, which is a phytonutrient shown to increase longevity.
  3. Brussels Sprouts – high in vitamins K and C, this cruciferous vegetable improves the stability of DNA in our white blood cells.
  4. Whole Wheat - whole wheat is tricky because it is usually accompanied by several other processed ingredients. Ideally you’d want to stick with products that are 100% whole wheat, and that is it.
  5. Chicken – a staple in nearly every weight loss program. It’s low in fat and high in protein – a winning combo.
  6. Pineapple - they’re high in vitamin C. Our family eats them regularly as a fruit serving at dinner. Kids love it.
  7. Green Peas - contains a polyphenol called coumestrol, which can protect against stomach cancer. Also contains several other antioxidants with anti-inflammatory properties.
  8. Asparagus - rich in inulin, a prebiotic that supports our digestive tracks.
  9. Pumpkin Seeds – these seeds taste great and are a good topping to salads.
  10. Turkey – a great lean source of protein you can eat year round for variety.
  11. Lemons/Limes - add a couple to your water for added flavor and taste bud stimulation. Here are 8 healthy drinks besides water to keep your taste buds stimulated.
  12. Yams – yams are very water dense, and are low-glycemic – providing for a very satiating meal.
  13. Eggplant – rich in nasunin, a flavonoid antioxidant that scavenges free radicals and protects brain cell membranes.
  14. Plums – the skin of plums are high in the antioxidant phenols neochlorogenic and chlorogenic acid.
  15. Salmon – an excellent fatty fish that’s high in omega-3 fatty acids and vitamins D and B12. Read here to see 33 health benefits of omega-3 fatty acids, and see why including them in your diet is a must.
  16. Celery – makes a great snack when dipped in all-natural peanut butter.
  17. Sunflower Seeds – high in Vitamin E and a good snack to bring to the movie theater.
  18. Papaya – very high in vitamin C, and contains a digestive enzyme called papain.
  19. Cabbage – a good source of sinigrin, which has cancer preventative properties.
  20. Butter – most people think butter is unhealthy because of its saturated fat content. In moderation however, it contains valuable fatty acids like CLA. It is also great to cook with because of its ability to remain stable under high temperatures. Read more about how butter is good for you.
  21. Ham – not the leanest of meats, but still OK to eat in moderation.
  22. Kiwi – high in vitamin C and phytonutrients that protect DNA.
  23. Chickpeas – very high in insoluble fiber, and very low-glycemic. Great for filling you up, making hummus, or as the base to this healthy cookie dough dip.
  24. Cashews – most of the fat in cashews is oleic acid, which has been shown to be cardio protective.
  25. Garlic – a great way to add flavor to meals. It’s also high in sulfur compounds that help keep blood pressure in check.
  26. Eggs – a cheap form of protein (here are 10 more cheap sources for the budget conscious), it’s rich in choline, which can reduce inflammation markers like C-reactive protein.
  27. Collard Greens – one of the healthiest foods in the world. Packed with vitamins K, A, and C, and is great at lowering cholesterol levels.
  28. Cheese – rich in calcium and helps prevent bone loss.
  29. Zucchini – has many carotenoid antioxidants and can be creatively cut up into noodle shapes and used as pasta.
  30. Scallops – a good source of protein, vitamin B12, and selenium.
  31. Lentils – a great source of protein for the vegetarian. Packed full of fiber, molybdenum, folate, and magnesium.
  32. Pears – contain flavanoids associated with a decreased risk of type 2 diabetes.
  33. Milk – high in vitamin D, calcium, and CLA. An easy and cheap way to get in protein. Lactose intolerant people may want to avoid.
  34. Raisins – good source of antioxidant phenols. An easy snack for on-the-go situations.
  35. Wine – moderate consumption reduces risk of cardiovascular disease. It also contains resveratrol – the purported longevity antioxidant. Read here to learn if alcohol causes weight gain.
  36. Beets – red pigments are high in belatins, which have anti-inflammatory properties.
  37. Greek Yogurt – a highly versatile food. Can be substituted for sour cream in recipes. You can also make a ranch dip by adding spices like garlic, onion, salt, pepper, parsley, and celery seed.
  38. Green Tea – one of the healthiest drinks in the world. High in EGCG, which gives tea its anticancer properties.
  39. Grapefruit – great source of vitamin C and the antioxidant lycopene.
  40. Beans – a good high fiber, low fat, high protein food. Perfect choice for vegetarians and meat eaters alike.
  41. Cod – lowers cardiovascular disease risk via its omega-3, vitamin B12 and B6 content.
  42. Chia Seeds – high in omega-3s, it supports heart health, and helps improve insulin sensitivity. Read 10 more ways to improve your insulin sensitivity for better fat loss.
  43. Artichokes – rich in antioxidants, it helps increase bile flow, and it can potentially regenerate liver tissue.
  44. Cherries – contain phytonutrients like anthocyanins, which are powerful antioxidants responsible for giving cherries their color.
  45. Sweet Potatoes – one of if not the highest source of beta-carotene in our diets. Slice them up, sprinkle them with cinnamon, and bake them to make cinnamon sweet potato fries.
  46. Almonds – high in healthy fats that lower LDL cholesterol.
  47. Flaxseeds – a plant source that’s extremely high in omega-3 fatty acids. I put a tbsp in my protein smoothie. You can also use flax oil for a potent source of omega-3 fatty acids. Here’s the one I recommend.
  48. Walnuts – great source of vitamin E (alpha-tocopherol). Also provides one of the highest sources of omega-3s in a nut.
  49. Peanut Butter – the ingredients should only say peanuts, and possibly salt. Who doesn’t like peanut butter?
  50. Coffee – is packed with antioxidants, and can be beneficial for helping you lose weight. See how here.
  51. Spinach – an ultimate superfood. Ranks among the top 10 of the majority of nutrients. Use as a salad base or add a handful to your smoothie (you can’t taste it, promise).
  52. Pistachios – good source of healthy fats and vitamin B6.
  53. Pomegranate – punicalagins, which are only found in pomegranates, lower blood pressure and protect blood vessels.
  54. Seaweed – good soluble fiber source, and rich in minerals.
  55. Broccoli – one of a handful of veggies that are high in vitamin C. Has numerous antioxidant properties.
  56. Dark Chocolate – dark chocolate is full of antioxidants. Aim for cacao contents above 70%. See these 15 health benefits of dark chocolate.
  57. Pumpkin – high in fiber and vitamin A, which will keep your vision sharp.
  58. Radishes – contain isothiocyanates, which can protect against cancer.
  59. Cauliflower – cruciferous vegetable that’s high in vitamin C. Also, it has cancer preventative qualities. Ricing cauliflower gives you a low-carb rice alternative.
  60. Strawberries – high in vitamin C and cardio-protective antioxidants.
  61. Bananas – packed with potassium, and makes a great base to a smoothie when you slice them up and freeze them.
  62. Steak – yup, even a good steak is OK in moderation. Leaner cuts like sirloin are a good pick.
  63. Turnips – rich in glucosinolate, which help the liver process toxins.
  64. Honey – nature’s sweetener. It has many enzymes that are beneficial to your health. Go raw and unfiltered.
  65. Cranberries – protects against urinary tract infections via its proanthocyanidins content.
  66. Oats – a good breakfast choice. Pick steal cut oats or regular over instant, as they will provide you with a slower release of glucose into the bloodstream. See why you should pick low-glycemic carbohydrates for fat loss and health.
  67. Brown Rice – brown rice keeps the nutritious bran and germ layer intact, unlike its white rice cousin.
  68. Corn – why not pop some popcorn for a healthy, low-calorie snack?
  69. Apples – a good source of fiber, and its skin is high in polyphenols.
  70. Oranges – like most citrus fruits, it’s high in vitamin C. Also contains many phytonutrients.
  71. Kale – considered a superfood by many. High in vitamin A and K. It also helps detox the body. Read how to detox your body the right way.
  72. Bacon – What? Bacon? Healthy? Like nearly every whole food, in moderation, bacon can add some flavorful goodness to your diet.
  73. Blackberries – high in fiber, and they reduce inflammation via their anthocyanin content.
  74. Onions – they add great flavor and are high in polyphenols.
  75. Spaghetti Squash – a perfect low-carb alternative to pasta. I even think it tastes better!
  76. Tomatoes – its skin is a rich source of lycopene, and the tomato as a whole is packed with phytonutrients.
  77. Green Beans – low in calories and high in carotenoids and flavonoids.
  78. Edamame – a rich source of isoflavones, which can reduce your risk of cardiovascular disease and cancer.
  79. Apricots – a source of beta-carotene and fiber.
  80. Cucumbers – contain lignans that reduce your risk of cardiovascular disease and cancer.
  81. Carrots – an extremely rich source of beta-carotene, which is good for the health of your eyes.
  82. Peppers – they have one of the most concentrated amounts of vitamin C per calorie than any other food. Their varied skin pigments are also antioxidant rich.
  83. Avocados – full of healthy fats like monounsaturated oleic acid. High in fiber too. Try mixing avocado and greek yogurt together for a nice creamy sauce.
  84. Blueberries – a low-glycemic fruit that’s high in antioxidants that protect against neurodegenerative disease.
  85. Quinoa – one of the few grains considered to be a complete protein source.
  86. Pork – a fattier meat, but good in moderation if it fits into your calorie allotment.
  87. Mushrooms – good for immune support. I recently started putting shiitake mushrooms in my fruit smoothie. For someone that hates mushrooms, I couldn’t taste them at all – win/win.
  88. Spices & Herbs – basil, cinnamon, thyme – you name it, it’s healthy for you. A great way to add low-calorie flavor to your meals.
  89. Mangoes – the phytonutrients in mangoes can protect against cancer.
  90. Shrimp – rich in the antioxidant astaxanthin, which protects against inflammation.
  91. Tuna – a good source of the omega-3 fatty acids EPA and DHA. Omega-3s from animal sources don’t have to undergo the conversion process like plants do.
  92. Olive Oil – plenty of healthy fat and phytonutrients here. Use it to cook with or as a salad dressing. Try picking the unfiltered kind.
  93. Peaches – contains chlorogenic acid, which is a powerful free radical scavenger.
  94. Coconuts – high in healthy fat (MCTs), vitamins, minerals, fiber, and antioxidants. The health benefits of coconut are too numerous to list.
  95. Watermelon – like tomatoes, it gets its red color from the antioxidant lycopene.
  96. Buffalo – a nice lean source of red meat that’s packed full of fat-soluble vitamins.
  97. Pluots – scavenge free radicals via their chlorogenic acid antioxidant content.
  98. Water – obviously not a food, but no list is complete without water. Water is in every single food on this list, and should be the staple of your liquid intake. It makes everything in your body work more efficiently.
  99. Alfalfa Sprouts – full of enzymes and antioxidants that help assimilate nutrients and protect against cell oxidation.
  100. What did I miss? Add to the list by leaving your favorite healthy foods to eat in the comments below!
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11 Easy Ways to Get More Fiber in Your Diet

Are you eating the American Heart Association’s recommended 30 grams of fiber a day? Increased fiber intake is associated with a reduction in hunger, a reduction in body weight, increased insulin sensitivity, and a lowered risk of developing diseases [1] [2] [3]. Here are 11 ways you can adjust your nutrition to get more fiber in your diet.

Use Ground Flax Seed

I’ve started putting this stuff in everything. Ground flax seed has 4 grams of fiber in a 2 tablespoon serving. In addition to fiber, it’s packed with essential omega 3 fatty acids. Try sprinkling the flax on top of your salads, or you could add it to your smoothies and shakes.

Sneak in the Spinach

Spinach is my go-to veggie of choice to get more fiber in your diet. It’s just too easy to add it to everything. I use it as the base to my salads, but you can also sneak it into your food. I add it to all of my protein smoothies. I just grab a handful and blend it up. The great thing is that you can’t taste the spinach. Other than the slight green color change to the liquid, you wouldn’t even know the spinach is in there. I also like to add it to my omelets. Once the water evaporates from the spinach, it takes on a texture similar to cheese.

Veggies are Your Friend

Most people associate veggies with bad-tasting, flavorless food. That’s too bad, as veggies are as close as you’re going to get to eating negative calorie foods. While these foods don’t technically exist, you can practically eat them to your heart’s (stomach’s) content without worrying about weight gain. Get creative. Try making some baked cauliflower poppers, garlic cauliflower mashed potatoes, or even some zucchini spaghetti and meatballs.

Choose Whole Grain

Most people already know to choose whole grain foods over their more processed white alternatives. Whole grains are made up of the bran, germ, and endosperm. The more refined grain like white bread and white rice remove the bran and the germ. In doing so, it strips the food of fiber and nutrition. Keeping all 3 parts of the grain intact helps keep blood sugar levels under control, and provides your body with more fiber and nutrition.

Eat Your Beans

Beans are a vegetarian favorite, and a very easy way to get more fiber in your diet. As a food group, legumes have more fiber per serving than any other food. In addition, they are very low-glycemic, which keeps insulin levels lower for more efficient fat burning. If that wasn’t enough, they are also packed with protein – the highest plant-based protein source available. No need to eat beans plain either. You can make some hummus or an edamame dip.

Pick a Better Flour

Not all flour is created equal. While white flour was once (still?) the most popular flour used, you now have several better options to choose from – all of which have more fiber. Whole wheat flour, oat flour, almond meal, and flax meal can all be used to get more fiber in your diet.

Include Some Nuts and Seeds

Nuts and seeds are low-carb favorites, and they have a good amount of fiber in them. They also have protein and a high amount of essential omega 3 fatty acids if you pick the right ones. Walnuts, flax seed, chia seeds, butternuts, beechnuts, pecans, and pine nuts all have a good amount of essential fatty acids (EFAs). Add them to your salads, your protein shakes, or make your own nut butters.

Make Homemade Protein Bars

Sometimes combining several high fiber foods together can make a convenient, high protein, on-the-go snack. Mixing together banana, oatmeal, flax seed, peanut butter, and cacao with some other ingredients can net you a great tasting, high-fiber, homemade protein bar.

Enjoy Some Cocoa Powder

Many people don’t realize this, but cocoa powder is almost all fiber. Besides the many benefits of cacao, it also gives everything a nice chocolate flavor. Don’t go adding a bunch of sugar to it though. You can still get that sweet chocolate taste by sweetening it naturally with fruit. Add a scoop to your protein smoothies, or even makes some healthy ice cream with nothing other than whipped bananas and cocoa powder (you can add some all natural peanut butter too).

Don’t Remove the Skin

Are you peeling your fruit and potatoes? Drinking fruit juice instead of eating fruit? Don’t. The skin has all the fiber, and it’s also loaded with all those healthy antioxidants. Keep the skin on your apples and dip them in some peanut butter. Leave the skin on when you cut up your potatoes to make some baked chipotle sweet potato fries. Use whole fruit to make your smoothies.

Spice Up Your Food

Did you know that your favorite spices have fiber in them? While not packed with the same amount of fiber as veggies or other foods, spices still add fiber to your food without the addition of very many extra calories. Spices like cinnamon, oregano, basil, garlic, and onion all have fiber. Always get the whole food variety over the powder when possible.
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Magnesium for Weight Loss

Magnesium is an important mineral that most people aren’t getting enough of. When you don’t get enough magnesium in your diet you might experience some symptoms of magnesium deficiency. These symptoms include migraines, leg cramps, loss of appetite, fatigue, depression, vomiting or nausea,weight gain and high blood pressure.
The mineral magnesium is important to many biological processes that happen in our body. It helps with the body’s absorption of calcium. The recommended daily amount women should take is 320 mg. To get the right amount you would have to eat a diet rich in magnesium or take a magnesium supplement. As with any diet or supplement you want to consult with your physician before beginning.
Magnesium helps in keeping your heart healthy, making sure your bones are strong, and helps your body absorb important minerals like calcium and potassium, prevent constipation, kidney stones, gallstones, and osteoporosis. If you have type two diabetes or a cardiovascular disease maintaining an adequate level of magnesium is important. Magnesium helps the stabilization of the heart rhythms, preventing abnormal blood clotting in the heart. Taking magnesium supplements with type two diabetes helps improve insulin and glucose levels.
When you maintain the adequate amount of magnesium on a daily basis you are helping prevent leg cramps, fatigue and migraines from happening. If you have a heart condition which includes heart attacks, abnormal heart rhythms, high blood pressure, or coronary artery disease your may have a magnesium deficiency. Taking magnesium will help minimize the risks associated with heart disease and also lower cholesterol. Maintaining an adequate amount of magnesium is also important for pregnant women, women who are experiencing menopause, or if you are at risk for osteoporosis.
Women of all ages will benefit from having the right amount of magnesium in their diet since it will help build strong bones, the formation of teeth, minimize the risk of premature labor, and relieve symptoms of PMS or menopause. Magnesium will also help the recovery process from a stroke or heart attack, and keep muscles properly working.
Adding nuts into your diet will help you get the daily amount of magnesium you need. You can choose from cashews, Brazil nuts, pine nuts, and also almonds. Seeds like sunflower, pumpkin, and squash are another way to add magnesium. Lima beans, black beans, soybeans, and navy beans contain magnesium. Spinach and other green leafy vegetables are good sources of magnesium as well.
Eating fish is another good option to choose if you want to add more magnesium into your diet. Walleye, Pollock, tuna, and halibut are all full of magnesium. Fruits that contain a high amount of magnesium include artichokes, bananas, and dried figs, including prune juice. Magnesium and weight loss can work, make sure you have enough of this essential mineral in your diet, either from foods or a multivitamin supplement.
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