28Dec/110
Foods That Help Burn Belly Fat
The type of fat that is stored around the waistline, visceral fat, is more metabolically active and is easier to lose than the type of fat stored in other parts of the body. So most people when they lose weight will start to lose weight in the abdominal region first.
Following is a list of foods that will help you burn belly fat faster:
1. Oatmeal - Oatmeal breaks down slowly in your stomach so it doesn't cause a big spike in your insulin. It is also high in fiber. Both of these factors help to raise your metabolism and burn fat. Having oatmeal for breakfast can raise your metabolism by as much as 10% so you will burn fat at a higher rate.
2. Almonds - Eating almonds which are a high protein, high-fat food, increases your calorie burn for several hours after consumption. They are very filling so they help control your appetite. Almonds are high in monounsaturated fats which lower your risk of heart disease and diabetes.
3. Eggs - Egg protein, like other protein, helps build muscle which in turn burns fat. Protein has the added benefit of helping you to feel full longer. It also takes more energy to digest protein than fats or carbohydrates. Eggs are also high in choline, folate, and lutein.
4. Cruciferous vegetables - Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, kale, cabbage, Swiss chard, and bok choy) are all high in folate. The more folate in your diet, the lower your risk of obesity. Folate also decreases your risk for heart disease, stroke, Alzheimer's, and depression.
5. Whole grains - When insulin levels spike, it signals the body to store fat. Whole grains are digested slowly so they do not cause a quick rise in your insulin level. One study found that people who ate whole grains lost more than twice as much belly fat as those who ate refined grains. Whole grains are also high in fiber which helps curb your appetite.
The more weight you have to lose, the more quickly you are likely to start losing fat in the abdominal region first.
By: M Conley Stone
13Dec/110
Transform Your Skin With Foods That Help Prevent Wrinkles
Did you know that total skin care includes special foods that help prevent wrinkles? Of course, not all foods provide equal nutrients. Some food choices are better than others in getting you a clearer and healthy complexion. Do you know which ones help you achieve younger looking skin? Do you think it possible to even win the war against wrinkles by simply consuming certain types of foods?
You've probably heard the old adage...you are what you eat. And your own mom may have nagged and coerced you little ones into eating foods you simply couldn't stand to eat for reasons she knew and refused to accept.
The fact of the matter is that moms knew way back then what medical science has come to discover and know today. Diet plays a key role in the way you feel and subsequently how you look. A diet rich in especially healthy foods that help prevent wrinkles becomes of prime importance because the fact of the matter remains...you and your skin is essentially what you eat!
Optimum health and vitality are achieved with proper nourishment to your inner body. Living with a body that's in tiptop shape will make you feel on top of the world. And with that feeling you'll get to exude both an inner and outer beauty.
Outer beauty is achieved by consuming known foods that help prevent wrinkles. Chock full of nutrients, vitamins and antioxidants, they can in fact boost the texture, color and condition of your skin. The benefits gained are a healthy glow to a younger looking you for as long as you commit to eating the right foods that prevent wrinkles.
Don't however expect to totally banish wrinkles. Instead adopt a realistic attitude to keep fine lines and wrinkles at an all time low by consuming specific foods that are rich in nutrients and antioxidants.
Gain the skin boosting effects that certain vitamins, minerals and antioxidants provide. Get your daily dose of Vitamins A, C, and E or as I like to refer to them as the ACE Vitamins in order to transform your skin anew. Foods that help prevent wrinkles provide nourishment from the inside out. For great looking skin include in your diet legumes, brightly colored fresh fruits and vegetables, as well as cold-water fish and nuts.
Here's a brief guide to healthy foods that help prevent wrinkles:
Vitamin A sources
Contained in swiss chard (spinach and leafy green vegetables), carrots, squash, cantaloupes, cold water fish such as salmon, eggs and fortified milk
Vitamin C sources
Contained in citrus fruits and juices such as oranges and grapefruits (careful though with grapefruits as they can interfere with prescribed medication...talk to a qualified professional if this happens to be your case) melons, berries, peppers, broccoli, potatoes, and tomatoes.
Vitamin E sources
Contained in nuts and seeds such as almonds, walnuts, pecans, sunflower seeds, salmon, tuna, vegetable oil, margarine, mayonnaise, eggs, fortified cereals, and leafy green vegetables.
Certain minerals such as zinc and selenium have also been cited as effective wrinkle minimisers since they have shown to prevent the production free flowing radical cells. It is believed that these minerals provide the skin with further protection against harmful ultraviolet rays. Get your fair share of zinc and selenium when you consume whole grain cereals, nuts, salmon, tuna, low-fat milk, legumes, dried beans and eggs.
Don't expect to totally banish wrinkles. Instead adopt a realistic attitude. Aim to keep wrinkles at an all time low by consuming healthy foods that can help prevent wrinkles. High in nutrients and antioxidants, they can significantly improve the overall appearance of your skin. In due time and with a concerted effort, a new skin will emerge to reveal total radiance in a younger looking you.
By: Lita Pitruzzello
12Dec/110
Can Migraines Be Helped by Taking Vitamins?
The Best Migraine Vitamins and Minerals
Magnesium
Have you heard about magnesium? These days magnesium is one of the most popular natural supplements for the treatment of migraines. Why is this? Many headache and migraine sufferers are believed to have a magnesium deficiency. If you wish to add magnesium to your diet try to eat more clams, whole grains, beans, greens (like spinach, swiss chard, and even seaweed), and nuts/seeds. Supplementation is also an easy option as magnesium supplements can be found in most grocery and health food stores for relatively little money. Typically, 400 mg is the amount most people would begin supplementation. Just make sure that if you are trying to increase the magnesium in your diet that you avoid foods and behaviors that cause your body to excrete magnesium such as drinking too much coffee or alcohol, and eating excessive amounts of high fat processed foods.
Riboflavin
Taking 400mg of riboflavin (vitamin B2) has been show to help migraine sufferers by reducing how often one develops headaches. What foods are highest in riboflavin? Meats such as beef and lamb, yeast, and mushrooms.
Fish Oil (Omega-3 Fatty Acids: EPA and DHA)
Omega-3 supplementation can help prevent migraines as well as reduce pain during an attack. How much is recommended? Any amount that guarantees a concentration of concentration of 360mg of EPA and 240mg of DHA. Make sure that the supplement you buy contains both EPA and DHA and not just ALA (alpha-linollenic acid) otherwise you will not get sufficient active ingredients.
Vitamin C
You already know that vitamin C can help prevent colds, but did you know that vitamin C can also prevent migraines? Its true! The recommended dosage is 2,000mg per day and this can be consumed quickly and easily by taking two packets of the powdered vitamin C blend "emergin C."
Remember, while many people are able to take vitamins and minerals successfully to treat headaches and migraines, there will always be people who have existing health conditions or who take prescription medication with which these supplements may interfere and cause serious side effects. Always check with your doctor before making any changes to your current prescription medicine or natural supplement program.
By: Lana R. Howard
8Dec/110
Foods Rich in Phytochemicals Prevents Diseases and Helps You Achieve Optimum Health
Phytochemicals are special substances found in plants, specifically in the pigments of plants where they are most significant. There is clear evidence that this substance can help you prevent degenerative diseases and help you live a long healthy life.
Plants and vegetables have different phytochemicals in them so it is important to eat a variety of them for you to get their full benefits.
Below is a list of foods rich in essential phytochemicals.
o Grapes - grapes preferably Red ones contains a compound know as polyphenols which is an antioxidant. This is beneficial in improving your cholesterol, help prevent cancer and cardiovascular disease.
o Oranges - they contain limonoid which is found in that white stuff you see separating each section. Limonoid is known for its antiviral, antifungal and antibacterial capability.
o Blueberries - they contain anthocyanidins, an antioxidant that can battle free radicals in your body that can damage cells.
o Dark Green Leafy Vegetables - collard greens, mustard greens, watercress, swiss chard are among the best that contains powerful antioxidants. These greens have in them carotenoids such as lutein and zeaxanthin which benefits eye sight. Plus studies have shown people who consume foods rich in carotenoids live longer and less likely to die from diseases.
o Apples - in addition to providing you with the fiber your body needs, they also contain flavanoids which is known for their antioxidant activity.
o Tomato - rich in lycopene which is also a carotenoid and lycopene is beneficial in protecting you from prostate and skin cancer.
o Walnuts - contains lots of essential fatty acids and ellagic acid which can also be found in raspberries, strawberries, cranberries and pecans as well, is also known for its antioxidant capability.
o Spices - cayanne, ginger, rosemary another great source of antioxidants.
o Mushrooms - shiitake, maitake and other Asian type mushroom contains Beta Glucan. This is special phytochemical that has been proven to help keep your immune system healthy and strong.
Many of us eat these foods already maybe with the exception of the dark green leafy vegetables but now that you know the benefits that they provide we need to be more conscious in incorporating these foods in our diet on a daily basis.
I don't know about you but I plan to a centenarian. Don't know what that is, look it up. Cheers.
By: Jonathan Marcus
8Dec/110
Healthy Eating – How I Got Fast Relief From Arthritis Joint Pain With Healthy Eating
Healthy Eating -How I relieved arthritis fast with healthy eating
When I first started having joint pains, my doctor told me to take a pain killer. He was not writing prescriptions for join pain because of bad press. I did not get the relief I expected from supplements. Eating healthy on the other hand quickly worked for me.
Eating healthy brings permanent relief, flexibility and a chance to maintain an ideal body weigh.
To get rid of inflammation, I used fresh citrus like lemons, limes, grapefruit and oranges to get Vitamin C. I had a glass of water with the juice of a piece of fresh squeezed lemon or lime juice every morning. This helped me to drink more water and avoid the sugar from large amounts of juice. This healthy eating habit dissolves inflammation caused by sugar.
Foods like berries, cherries plums and the ubiquitous apple have bioflavonoid that can remove toxins from joints, ease pain and speed up healing. I made quick 20 second healthy eating smoothies in a Vita Mix blender. I added almond butter as good fat and almond essence as flavor in my smoothie. Almonds have an aspirin like acid pain reliever. .
For healthy eating, I choose greens such as broccoli, kale, bokchoy, Swiss chard and spinach which were steamed, saut?ed, or micro waved. I cooked with lots of onions, and parsley to improve my condition super fast. And it worked! You can do this too. Use the healthy eating recipes in my book - Eat Yourself Younger Effortlessly .the easy way to slow aging, feel great and look good.
When cooking use small amounts of water to braise or boil. Cook for between 5 to 10 minutes. You get super benefit if you do not overcook greens.
I cooked with grape seed and olive oil that have Alpha-linolenic Acid. (ALA), known to sooth joints. I use walnut and extra virgin oil to make salad dressings. These oils have catechins, bioflavonoids known to have anti-inflammatory and antioxidant properties. I take Seven Seas cod liver oil the absolute only supplement that speeds up joint healing.
For healthy eating drinks I use black, green, or herbal teas. I increased my water by 16 0zs per day.
Eat good protein such as sardines and salmon. It is essential for healthy eating. Add a low carbohydrate protein powder to your smoothies and juice drinks. This increases enzymes production. Enzymes are needed for building of new bone and muscle supportive tissue. In crease your activity. Jump for joy and enjoy your pain free movement
By: Celia Westberry
7Dec/110
5 Super Foods For a Healthy, Energetic Body
Would you like to know about some super foods that will get you healthy and your body energized? That's what I thought. Some of these foods you may already eat and that's great. It's not hard getting healthy. What makes getting healthy difficult is the motivation factor and making eating healthy a lifestyle.
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Are we relying too much on vitamin supplements rather than the real thing??Did you know that many of the nutrients we receive from the foods we eat come from raw fruits and vegetables? This is why it is very important to eat a variety of fruits and vegetables in our diet to ensure nutritional balance.
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Mega Vitamins From Food and The Sun
* Grow your own sprouts /wheat grass - alfalfa sprouts are super foods. They are packed with life-giving nutrients. Alfalfa sprouts taste good in salads and sandwiches. Some sprouts such as the wheat berry sprout can be mixed with dried fruit, and because of their nutty flavor, make it a perfect nutritious, energy filled snack.
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Tip: There is strong evidence to support that wheat grass juice (sprouts that have grown into grass) eaten daily while on a macrobiotic diet can prevent disease and heal certain cancers.
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* Eat a dark leafy green salad once a day - whether you eat spinach greens, kale, swiss chard, collard greens, broccoli, and mustard greens it doesn't matter. What matters is the greens are raw or only lightly steamed. Never boil greens! Once you boil greens I would compare it to taking a vitamin supplement. Dark greens are best for health when eaten raw. They have vitamins A, C, and K, iron, calcium, and folate. They are also great sources of fiber.
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* Juice fruits and vegetables - juicing fruits and vegetables is an excellent way to get mega amounts of antioxidants. Investing in a good juicer is well worth the money and I highly recommend anyone who is interested in taking care of his or her health to buy a juicer. If your budget is not ready to buy a brand new one then you can find a used juicer at thrift stores for around $5 bucks.
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Tip: add a couple of cloves of garlic to the juicer and you will prevent sickness. (Garlic is a natural antibiotic)
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* Eat a handful of nuts and seeds daily - raw almonds, coconuts, Brazil nuts, cashews, pecans, walnuts, sesame seeds, sunflower seeds, and pumpkin seeds are nutritionally packed with goodness. These nuts are very nutritious and have good fat (monosaturated) the body needs for lowering cholesterol.?
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Tip: Pairing nuts with dried fruits such as raisins, figs, prunes and dates, make a delicious energy based snack for anyone on the go. Vitamin supplements? Who needs those?
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* Eat two or three pieces of whole, organic raw fruit a day - this isn't really as hard to do as you might think. Bring fruit with you to work. First thing in the morning eat a piece of fruit or a handful of grapes or other berry. At midday have another piece of fruit and right before bed.
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Tip: Always eat fruit on an empty stomach. Pomegranates, berries, grapes, apricots and the seeds of these fruits are full of antioxidants and disease prevention properties. Juice the seeds right along with the skins.
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Get plenty of sunshine on your skin - This is the best way, and in my opinion, the only way to receive Vitamin D into our system properly. Why are we so afraid of the sun? Because people have abused it, and now we're afraid of it. We absolutely NEED sunshine on our skin. Stop wearing sunscreen if you can voluntarily get out of the sun! Not getting enough sun is making people sick!
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When you first go out into the sun for the season, don't sit or lay in it for three hours and burn. Work your skin up to getting used to the suns rays. Only bathe for 15 minutes for the first week. Then on the second week bathe for ? hour. The third week bathe for a little bit longer.
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Skin cancer is caused from abuse of the sun. Just like all illness and disease is caused from abuse of something. If we take too many vitamins we'll get sick from them. Everything that we do in life, even if it is good for us, should be done in moderation.
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Tip: Being in the sun is how the body absorbs calcium in the body properly, so in actuality, it is two vitamins that we receive from getting adequate amounts of sun on our skin. Incorporate the above list into your lifestyle and have a healthy, energetic body!
By: Angie Lewis
7Dec/110
How To Add Leafy Green Vegetables to Your Diet
Many of us already know how good green vegetables are for our health, but sometimes it's hard to incorporate them into our daily diet except in the form of a green salad, and often that's made of iceberg lettuce which is hardly green at all.
Leafy greens are highly nutritious and low in calories. The World's Healthiest Foods site (www.whfoods.com) puts collard greens, kale, mustard greens, spinach, swiss chard and turnip greens on its list of healthiest foods. Depending on the green, they can be high in calcium, iron, antioxidants, and vitamins A,C, and K among others. (www.whfoods.com gives a complete list.) Usually, the darker the green, the more nutrients it contains. Leafy greens are also a good source of fiber.
So, what to do with them? Well here's a few of my favorite easy suggestions:
* For collard greens or kale--Wash, remove stems, and coarsely chop a bunch of greens. Add a tablespoon or two of olive oil to a frying pan, saut? the greens for a minute or so, then add a small amount of butter and finely chopped garlic (the butter should keep the garlic from burning). Lightly salt, and keep cooking & stirring over a low heat until the greens are tender but not overcooked. (I prefer my greens still slightly crunchy, so I don't cook them long--for me if they're dark green and mushy, they're way overcooked.) I like to serve these as a side to beans and rice. You can put them right in the same bowl.
* Another idea for kale--Kale can easily be added to lots of different meals without anyone knowing. (Helpful if you're cooking for picky eaters.) Wash and dry a bunch of kale, remove stems, and then chop it up finely in your food processor (do not puree!). Put desired amounts in Ziplock bags ( I put in about a cup of chopped kale per bag), and then put them in the freezer. You can then add the chopped kale to chili, soup, stir fry or spaghetti sauce while cooking--and none of the picky eaters has to know what it is. I even add small amounts to macaroni and cheese.
* Swiss chard--Okay, if you're worried about fat, then this is not the recipe for you. Because of the high fat content, this is a recipe I only do about once a month, but it's always a hit. This is my version of Cheesy Chard.
* Ingredients: 1 cup uncooked brown rice, 1 full bunch of swiss chard, 1 large onion, olive oil, 2 tablespoons butter, salt and pepper, 1 package of sharp cheddar cheese, 1/4 cup Parmesan cheese.
1. Cook 1 cup of long grain brown rice according to the directions on the package. (Don't use white rice for this recipe because it's too light and sticky.)
2. During the last 20 minutes that the rice is cooking, chop the onion and saut? it in a large frying pan with 2 tablespoons of olive oil. Cook until the onions start to get soft.
3. While the onion cooks, wash the chard, remove the stems and coarsely chop. When the onion is soft, add 2 tablespoons of butter to the pan and add the chard. Lightly salt. Stir, cover and cook over low heat, stirring occasionally until the chard just wilts (this should not take more than 3 to 5 minutes).
4. Remove pan cover and layer some cheddar cheese over the chard. How much? This depends on your tastes. I use about 1/2 a small brick (maybe 4 oz) of cheddar cheese.
5. Cover the cheddar cheese with the hot brown rice and wait only a minute for the cheese to melt. Then mix the chard, cheese and rice thoroughly.
6. Salt and pepper to taste.
7. If you want more flavor, either add the Parmesan cheese or add even more cheddar cheese. For more vegetables, you can also add chopped carrots or some garlic while the chard is cooking.
As I said up front, this is not a low fat recipe. I serve it with warm French bread drizzled with olive oil, and that's the whole meal.
So those are a few ways to add non-lettuce leafy greens to your diet, and there are many more. Some good recipes can be found in Great Greens: Fresh, Flavorful, and Innovative Recipes by Georgeanne Brennan. The U.S. government now recommends eating at least 2 1/2 cups of vegetables per day for the average person, and it gets pretty boring if all you eat is broccoli, carrots, and lettuce. Add some leafy greens to your diet for more variety and better nutrition.
By: Judy Braley
30Nov/110
Quick Weight Loss Tips – Healthy Alternatives to Junk Food!
Why do we like junk food so much? Why is it that our bodies prefer high calorie density foods over low calorie reduced fat foods? Is it all sensory related, or does junk food simply accommodate our need for convenience in this new jet-setting age?
The scientific explanation would be that neurons in our brain can actually calculate how much pleasure will be derived from the eating and digesting of a particular food. The goal of the brain is to maximize the pleasure of that experience, so given the choice of two foods; the brain is always going to choose the higher calorie food. The logical explanation is that we are a society inundated with fast food and vending machines, which makes it that much harder to make healthy choices. Our children have fallen prey to this world of quick, tasty and convenient, unaware of the health risks they face when they are older.
Breaking from your junk food habit is not easy, but with the right motivation and some tasty, healthy alternatives, you'll be on your way to living a healthier lifestyle and maybe even lose weight! Healthy eating may seem like an impossible task, but it doesn't need to be, at least not with a little creative planning, a few essentials in your fridge or pantry, and an open mind to try new things. The key to kicking your junk food habit is learning how to prepare some low fat healthy alternatives that mimic the taste of your junk food triggers. To learn the alternatives of weight loss tips you may also can read on payday loan online site.
Spring Cleaning: The first thing you need to do is clear your pantry and refrigerator of all food with no nutritional value. That means any and all temptation. Start stocking your kitchen pantry with nutritional foods, snacks, fresh fruit and vegetables, and replace your processed meats with leaner cuts of meat, such as chicken and turkey. Substitute whole wheat bread for white bread. Keep in mind that in order to take advantage of the health benefits of whole wheat and whole grain bread, it must be labeled, "100% whole wheat," and not just "wheat." Other "white" products that you can substitute with "whole wheat" are pasta and rice. There are many varieties of rice that are available in whole grain; short grain brown, long grain brown, quinoa, spelt and couscous, all of which provide nutrients that white rice does not. Pasta is available in whole wheat, and although takes a little getting used to because of its density, when combined with a few key ingredients, can make a powerhouse of a meal! Fish is one of the healthiest choices for a high-quality protein, because it's low in saturated fat, and contains many vitamins and minerals. Try to aim for a couple of times a week, including a portion of oily fish, which contains Omega -3 fatty acids, essential for heart health and childrens' growth and development. Some examples of oily fish are: salmon, tuna, mackerel and trout; examples of non-oily fish are: cod, shark and swordfish. By making these healthy foods more accessible, you'll start to think of nutritional options first and you may even prefer them over the junk food in the long run.
No Excuses!: "I don't know how to cook," "I'm not good at that," "It takes too long." There are hundreds, if not thousands of healthy dishes out there that take 15 minutes or less preparation time and are simple to make. Rachel Ray has an assortment of "15 Minute Meals" and "30 Minute Meals" books that will cover deliciously different dinners for the whole year! You can prepare for the week or plan one meal at a time. Setting aside a few hours on the weekend to plan meals for your week, will save you the hassle of figuring out, "what am I going to eat tonight?" It will also allow you much deserved relaxation time in the evening.
For every junk food craving you have, there is a healthy alternative equally as delicious! When making your food choice, remember to consider vitamins and minerals. Now that you are aware of the healthy options available to you, you should have no problem saying "good riddance" to junk food, and "hello" to good wholesome food. Here are a few of my favorite healthy dinner ideas & junk food alternatives to get you started. If you love pasta as much as I do, these recipes will get you excited with their taste, aesthetic appeal and ease with which to make.
Fusilli w/Swiss Chard, Garbanzo Beans & Bacon
Swiss chard, if you're not familiar, is often overlooked. It is related to the beet, is colorful, tasty, and loaded with nutrients, vitamin A, K and C. The edible portion is the leaf and stalk. Cut ribs and stems into 1-inch pieces and leaves into 2-inch pieces; rinse Swiss chard in large bowl of cold water to remove any dirt; transfer to colander. In skillet, cook bacon cut into half inch strips, until brown. Transfer bacon to paper towels to drain. To bacon fat in skillet, add garlic and crushed red pepper; cook 30 seconds. Add Swiss chard, beans and 1/2 teaspoon of salt. Cover and cook for 2 minutes until Swiss chard begins to wilt. Uncover and cook for 5 additional minutes until stems are crisp. Drain pasta and return to saucepot. Stir in Swiss chard mixture and 2 tablespoons of lemon juice. Sprinkle in bacon, toss & serve!
Whole Wheat Penne w/Broccoli & Sausage
This is a healthy one all across the board. You can save yourself and your arteries approximately a third of the fat, by swapping turkey for pork sausage. The whole wheat pasta helps lower your cholesterol, and broccoli contains beta-carotene, vitamin C, A, E, zinc and potassium, all of which are good anti-cancer agents. The best way to cook broccoli is to blanch it or steam it, which preserves the nutrients in it. Thinly slice the sausage and cook in skillet until brown; add sliced grape tomatoes and broccoli sauteed in a drop of olive oil and garlic to sausage mixture; add drained whole wheat pasta to mixture and toss. Add in chopped basil, sprinkle with grated Romano cheese & serve!
Gamelli w/Asparagus & Pancetta
Pancetta, is an Italian bacon which is unsmoked and cured with salt, pepper and other spices. It's available in any Italian market and most supermarkets. This is another quick and easy dish, with the asparagus providing a good source of folic acid, potassium and fiber. Blanch the asparagus for 1-2 minutes until bright green and remove in strainer, refreshing under cold water. While pasta cooking, heat olive oil in deep skillet and add thin strips of pancetta (approx. 7 min); add asparagus and 1 bell pepper (orange or red), cooking for 1-2 minutes until crisp. Remove from heat. Add pasta to skillet, tossing mixture. Add Padano or Reggiano cheese & serve!
By: Katie Olivia Rose
27Nov/110
Benefits of Swiss Chard – A Natural Fat Burning Food
Discover the incredible weight loss benefits of swiss chard, how to best prepare it and how much you should eat to get maximum benefit from swiss chard - one of nature's amazing fat burning foods.
The veggie known as swiss chard resembles beets or spinach in taste. Along with kale, collard and mustard greens, it is a leafy green vegetable that is commonly referred to simply as "greens". You can purchase it throughout the year, but its peak harvest time starts in June and ends in August.
This leafy green veggie has a wide, crunchy stalk colored white, red or yellow. The leaves are a dark green color, very wide, and are spread out in the shape of a fan. You can eat the stalk as well as the leafy parts.
Fat Burning Benefits of Swiss Chard
It contains anthocyans and fiber that give special protection against cancer of the digestive tract, especially cancer of the colon. There is recent scientific evidence suggesting that Swiss chard may protect the kidneys of diabetic patients, because the serum urea and creatinine levels are reduced.
It is also very high in the following substances: Vitamin A, C, E and K, dietary fiber, magnesium, manganese, iron and potassium.
This vegetable additionally contains reliable amounts of Vitamins B-1, B-2 and B-6, plus folic acid, biotin, niacin, Pantothenic acid, copper, calcium, zinc, phosphorus, and copper, as well as protein.
The vitamin K content helps to keep your bones healthy.
Beta carotene is a cancer-fighting nutrient that is also an antioxidant. Beta carotene belongs to the carotenoid family, and might be able to protect the body against skin cancer and various other kinds of cancer.
Vitamin A is helpful in the reduction of negative effects cigarette smoke has on the body, plus it helps to guard the body against emphysema.
Magnesium is helpful in regulating the body's nerve and muscle tone by regulating the effect of calcium on the body.
Vitamin C helps fight inflammation as an antioxidant that dissolves in water. It provides the energy needed to raise the metabolism of your body in order to burn off excess fat. Swiss chard contains Vitamin C, which is helpful in the prevention of free radical damage to cells, plus it provides additional protection against cancer of the colon. Vitamin C is also very helpful in maintaining a healthy immune system, fending off colds and helping to cure infections.
It also contains potassium, which is helpful in lowering blood levels, as well as cholesterol levels.
The iron content of the vegetable is helpful in producing the body's energy and also manufactures hemoglobin, a protein that transports oxygen everywhere in the body.
This vegetable contains manganese, a trace mineral that is helpful in producing energy that comes from proteins and carbohydrates, as well as synthesizing fatty acids. In addition, manganese protects the body against free radical damage that occurs when energy is produced.
Proper Way to Prepare Swiss Chard
Look for fresh Swiss chard in your supermarket's fresh produce section; this section is one of the store's refrigerated areas. Find the most vibrant green leafy produce, without yellowed or discolored leaves. Be certain that you pick out crisp stalks and crispy leaves that do not contain any visible spots.
You can refrigerate unwashed Swiss chard leaves in a plastic bag for a few days. Blanched Swiss chard leaves may be frozen for future meals. Before cooking the Swiss chard, rinse it off very carefully in order to remove all of the dirt and sand. Immerse the leaves and stalks in a container filled with cold water, swoosh them around, then finish cleaning by rinsing them in cold, running water. Trim off the bottom ends of the vegetable. If the fibers are too plentiful, you can peel them off in the same manner that you peel off excess fibers from celery stalks.
Do not cook this vegetable in an aluminum pot, because the aluminum will, cause your Swiss chard to lose its green color. It is better to quick boil your Swiss chard, as opposed to steaming it, since the quick boil method frees the oxalic acids found in the leaves, and helps it to not taste quite as bitter.
Substitute Swiss chard in lieu of spinach when you cook a vegetarian lasagna. Substitute it for cabbage when preparing stuffed veggie dishes. You can use the leaves as a sandwich wrap, stuffing them with your favorite tuna fish, chicken or turkey fillings. You can also add cooked this vegetable to a penne pasta dish, with the addition of extra virgin olive oil, fresh lemon juice and chopped garlic cloves. Try adding some steamed Swiss chard to a frittata or an omelet.
The Amount to Eat
The recommended portion size of Swiss chard is the equivalent of one cup.
By: Steve O'Connor
11Nov/110
Is Your Acidic Diet Killing You?
The idea that acid-alkaline balance in the body can affect health has been around for many decades. According to this theory, our modern American diet makes our bodies more acidic. A more acidic body, in turn, will lead to chronic diseases such as cancer and heart disease. But does this theory hold water?
Consider the example of cancer. A Google search on the phrase "acid diet cancer," will give you a listing of 1.9 million links. Search "diet acid cancer" and the number of links jumps to 6.6! Clearly, this is a hot topic. Unfortunately, hot does not always equal true.
Working in Reverse
As with most nutrition myths, there is a grain of truth regarding cancer and acid. But the concept that cancer is caused by an "acid body" comes from a misreading of the science. In fact, it comes from reading the science backwards.
Cancer cells can create acid. This may cause a small area in and around cancer cells, called the microenvironment, to become more acidic. But this process does not necessarily make the entire body more acidic.
Saying that an acidic environment causes cancer is sort of like saying, "Bonnie is a nurse. Therefore, all nurses are named Bonnie." Obviously, that's ridiculous. Science simply cannot work in reverse. Flipping the cancer-acid relationship around is not good science.
Do You Have a Knowledge Base on Acid?
Our bodies regulate acidity within a very tight range. Normal blood acidity levels range between a pH of 7.35 and 7.45. A pH of 7.0 is completely neutral. It is neither acidic nor alkaline. A pH below 7.0 is acidic. The lower the number, the more acidic a substance is. A pH above 7.0 is alkaline. The higher the number, the more alkaline a substance is. This means that blood, at pH 7.35 to 7.45, is slightly alkaline, or "basic."
The body can become dangerously acidic (acidosis) or far too alkaline (alkalosis). What happens when our pH is knocked out of the healthy range? In a word, it's mayhem.
When people experience acidosis or alkalosis, they are very, very sick. They may even need the help of a respirator to breathe and a dialysis machine to function for their kidneys. They may be in a coma. I have spent time in an intensive care unit (ICU), working with patients who were experiencing acidosis or alkalosis. Believe me, it's nothing any of us ever want to experience.
When I began working with people with chronic disease concerns, I learned about the myth of body acidity as a cause of disease. I was intrigued. Moreover, I was amazed that anyone would attempt to dramatically alter the acid-alkine (base) balance of his or her body, because doing so is such a bad idea!
Does Your Diet Pass the Acid Test?
Is it a good idea to nudge the body toward the less acidic end of normal? There is no evidence that this will reduce chronic disease, but it won't hurt. And it just so happens that the foods that make the body less acidic are the same foods that fight disease. You won't be surprised to learn I'm talking about plants.
One effective way to decrease acidity in the body, albeit slightly, is to eat more plants. In general, plant foods, especially vegetables and fruit, make the body less acidic. Meat and protein foods tend to make the body more acidic. This can be measured in the blood and urine. In fact, vegetarians have less acidic urine than people who eat meat.
Bear in mind that while eating more plants can decrease acidity in the body, we don't know that decreasing acidity actually does anything to prevent disease. Fortunately, we do know eating plants is good for our bodies in other ways.
From Acid to Alkaline
When thinking about acid-alkaline balance, don't be fooled by the acidity of the food itself. Some very acidic foods, such as oranges and other citrus fruit make the body less acidic. Due to complicated body chemistry, acidic foods often do not create acid in the body.
Also keep in mind that most vegetables and fruit decrease acid production in the body, but a few can increase it. I'm sure by now you've figured out that I wouldn't recommend you avoid these "acid producing" plants. It's really more of a curiosity than anything else. But it's worth mentioning before I give you the following list of acid and alkaline foods.
Make the Body More Acid
Category Specific Examples
Meat All meat (beef, chicken, pork, lamb), fish, fowl (duck, goose), shellfish, eggs, all types of cheese, peanut butter, peanuts
Fats Bacon, nuts (brazil nuts, filberts (hazel nuts), walnuts)
Starch All types of bread, cereal, crackers, pasta, noodles
Vegetables Corn, lentils
Fruits Cranberries, plums, prunes
Sweets Plain cakes, cookies
Make the Body Less Acid (More Alkaline)
Category Specific Examples
Milk Milk and milk products, cream, buttermilk
Fats Nuts (almonds, chestnuts, coconut)
Vegetables All types (except corn & lentils); especially good are beets, beet greens, Swiss chard, dandelion greens, kale, mustard greens, spinach, turnip greens
Fruits All types (except cranberries, plums, prunes)
Sweets Molasses
Neutral Foods
Category Specific Examples
Fats Butter, margarine, cooking fats, oils
Starches Arrowroot, tapioca
Beverages Coffee, tea
Sweets Plain candies, sugar, syrup, honey
Food for Thought
In the end, being "less acid" may not have much of an impact on your health, but here's something interesting to consider. Researchers are studying how we might improve cancer treatments by changing the acidic microenvironment in tumors using medications and other techniques. The latest data suggest that increasing cancer cell acidity will cause those cells to self-destruct!
By: Suzanne Dixon