RESOURCES FOR THE BODY
5 Foods to Avoid at the Salad Bar
You're at the salad bar, you have a beautiful bed of greens on your plate, and you want to keep it healthy. Here's what to do.
Avoid adding these five foods to your salad:
1. Croutons. They may be small, but they're typically filled with artificial colors, flavors, and preservatives. The majority of croutons found in restaurants are also made of refined grains, which means all of the vitamins and protein have been stripped from them. Adding croutons also means adding calories, so opt for a slice of whole wheat bread or a whole wheat roll instead.
2. Sun-dried tomatoes. What you’re really adding to your salad is a ton of sodium. A half-cup can set you back almost 500 milligrams of sodium. Opt for fresh tomatoes instead.
3. Candied nuts. They’re often scattered on top of a salad with beets or blue cheese. And they taste so good — because they're drenched in simple sugars! Candied nuts are also filled with fat, sodium, artificial colors, and flavors. So stick to unsalted, plain nuts like walnuts or almonds that contain healthy fats and will keep you full longer.
4. Tortilla strips or wonton noodles. Sure, they add great crunch to your salad, but they also add extra calories, sodium, and trans fats (they're often fried in oil). Instead, go for peppers or carrots for a tasty crunch without all those calories and fat.
5. Shredded cheese. A sprinkle of cheese won’t hurt you, but many people throw on at least a half-cup, which can add up to a substantial number of calories. One cup of cheddar cheese has more calories and fat than a large serving of fries from McDonald’s! If you're choosing cheese, pick a low-fat cheese and limit the portion size to the size of your thumb.
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Are you interested in turning back the clock on aging? Do you want to find a natural way to look your best this summer without resorting to expensive creams, Botox, fillers or plastic surgery?
Slowing down aging in your body starts with what you eat and drink on a daily basis. If you eat lots of processed low-nutrient foods, and sugar-filled or artificially sweetened beverages, your skin, hair, and nails will reflect these choices. The best anti-aging foods will provide you with the all good nutrition you need to slow down the aging process.
When you eat healing foods with key anti-aging nutrients, you become healthy on the inside which is reflected on the outside by an outer glow of vibrant health that is truly beautiful! Organic healing foods which contain the following key nutrients are the best choices for fighting the aging process.
Top vitamins for anti-aging are: vitamin A, vitamin C, vitamin E, vitamin K, and B vitamins.
Top minerals for anti-aging are: sulfur, silicon, zinc, iron, selenium, magnesium, potassium, and calcium.
Top phytochemicals for anti-aging are: Chlorophyll, beta-carotene, zeaxanthin, quercetin, lutein, and squalene.
The following list has seven exceptional anti-aging foods. These healing foods are rich in key vitamins, minerals, antioxidants, phytochemicals, healthy fats, water, enzymes, and fiber that provide you with everything you need to slow down aging and get the glow!
1. Leafy Green Vegetables
Kale, spinach, collard greens, dandelion greens, mustard greens, arugula, watercress, red and green oak leaf lettuce, and romaine lettuce are excellent leafy greens to eat on a daily basis to age proof your body. These leafy greens are packed with water, amino acids, phytochemicals, enzymes, chlorophyll, antioxidants, and fiber which detoxify, alkalinize, and nourish the entire body. Leafy greens contain high levels of chlorophyll which builds up blood and increase the levels of oxygen in the body. A clean body=radiant skin, hair, and nails. Here is a great source of extra-strength, paraben-free formula which features a more potent level of chlorophyll.
(Click here for full details)
Strawberries, blueberries, blackberries, goji berries, cranberries, raspberries, mulberries, acai berries, and camu camu berries help cleanse our body of toxins and fights chronic inflammation resulting in beautiful, healthy skin, hair, and nails. Berries protect against the oxidative stress which causes aging due to the high levels of vitamin C, minerals, antioxidants, and phytochemicals that they contain.
Avocados contain essential omega-3 fatty acids that moisturize your skin from the inside out. Avocados are rich in anti-aging nutrients including high levels of vitamin C, vitamin E, vitamin K, potassium, folate, and fiber. Avocados contain important carotenoids including beta-carotene, lutein, alpha-carotene, and zeaxanthin that fight chronic inflammation and free radical damage which causes your body to age quickly.
4. Allium Vegetables
Onions, garlic, leeks, chives, and shallots are all members of the allium family. These wonderful vegetables contain high amounts of sulfur an important mineral that helps rebuild keratin and collagen, along with purifying the liver. Onions are also rich in quercetin an antioxidant that fights free radical damage.
5. Sprouted or Raw Nuts and Seeds
The best nuts and seeds to fight against aging include: almonds, walnuts, coconuts, Brazil nuts, macadamia nuts, pumpkin seeds, hemp seeds, chia seeds, sesame seeds, and flax seeds. All of these nuts and seeds contain healthy fats, protein, amino acids, antioxidants, vitamins, minerals, and fiber that help neutralize free radicals; fight inflammation; and repair cellular damage. Nuts and seeds contain fatty acids like GLA that are potent anti-inflammatory fats and also important for keeping your skin moisturized.
5. Olives and Olive Oil
Olives and olive oil are rich in vitamin A, vitamin E, and amino acids which repairs connective tissue and reduces the appearance of fine lines. Olives contain squalene an unsaturated fat, antioxidant, and oxygen carrier that helps smooth and protect your skin. Olives and olive oil are high in monounsaturated fats that have anti-inflammatory properties. The heart healthy fats in olives and olive oil are also important for keeping your skin, scalp, and hair moisturized.
6. Red and Black Radishes
These tiny root vegetables are rich in vitamins and minerals that keep your skin, hair, and nails in top condition. Radishes contain silicon, sulfur, and vitamin C. Silicon also known as silica, strengthens connective tissues and keeps your skin smooth and glowing. Silicon also helps make your hair thick and strong.
Turmeric is an amazing root vegetable with anti-inflammatory properties. Turmeric is rich in antioxidants that purify the blood and support the liver. Having clean blood helps to keep your skin smooth and soft. Here is a antioxidant-rich turmeric extract formulated for maximum potency including black pepper, which studies show enhances bioavailability.
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If you include these healing foods into your daily diet you will reap all the anti-aging benefits they provide and start enjoying the glow of radiant health.
Source: Shelley Alexander at aharmonyhealing.com
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Eleven Ways to Stop Sugar Cravings
Sugar cravings are the battle of many healthy- intentioned eaters everywhere. After all, there are sweet goodies around every corner and they’re just so tempting! So how can you fight the urge to indulge too much? There are some simple tips to help keep your sugar intake on track.
1. Go against your urge to “diet” and not eat at regular intervals throughout the day. Sugar cravings often stem from low blood glucose levels which occur when your body runs out of healthy foods to metabolize. You can avoid this altogether by eating light meals spaced throughout the day.
2. Choose protein and fiber-rich foods like whole grains and produce. These quality foods help fill you up and maintain stable blood sugar longer which will help you avoid feeling like you need something sweet.
3. Choose quality over quantity. Eating quality foods that are nutrient dense will help you feel satisfied even when consuming smaller portions. For example, if you are craving something sweet for dessert, instead of eating an entire box of cheap unhealthy candy, select a small piece of high-quality dark chocolate. You will be surprised at how satisfied you feel! Don’t swear off your favorites, just save them for times when you are already full on healthful, whole foods so you won’t over-indulge.
4. Sip Away Cravings. Consider getting help for your battle against cravings. Stixated, a natural, delicious, berry-flavored drink mix features Garcinia cambogia and chromium picolinate helps curb your appetite between meals. Stixated promotes satiety, helping you consume fewer calories throughout the day. Get Stixated and satisfy your hunger today.
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5. Eat a healthy, protein-rich breakfast. Starting your day off with a breakfast that will give your body something to metabolize slowly throughout the morning gives you lasting energy and no slump like sugary doughnuts or other sweets will. This also sets you up to eat better the rest of the day.
6. Combine foods to still get the right balance of carbs, protein and fats. If you can’t stop yourself from enjoying a cookie or mini candy bar, pair it with a source of protein (like almonds) to balance the type of calories your body will be burning at the same time. This will help stabilize your blood sugar and ward off your desire to swing back through for round two of the sweet snack.
7. Keep fruit handy for when sugar cravings hit. Fruit provides a satisfying sweetness to sooth your craving, but it also provides good fiber and nutrients. Stock up on foods like nuts, seeds, and fresh fruits that are portable and easy to grab anytime the urge strikes.
8. Distract yourself! When a major sugar craving rolls in get up and go for a walk around the block or do something to change the scenery. This will take your mind off your food craving and boost your metabolism by adding activity into your day.
9. Skip artificial sweeteners altogether. Artificial sweeteners may sound like a great idea, but they are an excitotoxin that causes a quick spike in brain activity followed by a major crash leaving you only craving more sweets. And they have demonstrated a negative effect on people battling obesity.
10. Stop and think. For one week, focus on your sugar cravings and think about what you’re eating and why you’re eating it. Diet mayhem often results from lack of planning and therefore, a lack of the right kinds of options. Slow down, plan, and eat what you intend to eat, instead of eating when you’re desperate for something.
11. Remember to mix it up! Changing the way you address your sugar cravings is changing a behavior which will take about three weeks to really take effect. So stick with it! When you over-indulge just remember what happened so you won’t do it again. And go easy on yourself, as long as you keep trying to make more of the right choices you’ll get there!
Find out more about weight loss and management! Click here!
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Smart grocery shoppers read food labels to make sure that the nutrients and the amounts of nutrients in the food support the health objectives for themselves and their family. Equally as important as the mandated food label is the list of ingredients.
You should avoid lengthy ingredient lists with long ingredients names you can't pronounce. Be on the lookout for other less obvious names for sugar (fructose, sucrose or
lactose) and MSG (Hydrolyzed Vegetable Protein or Sodium Caseinate).
There are 12 ingredients that you especially need to be aware of and avoid. They are called "The Dirty Dozen". If you see these in an ingredient list, look for another healthier choice. (Click here to see the Dirty Dozen List)
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This is an old but interesting Sugar Stacks website (click here) established to dramatically illustrate how much sugar people are consuming when they put various foods and drinks in their mouths. 4.2 grams = 1 teaspoon of sugar = 1 CUBE. With the huge increases in obesity (even among children) and Type II diabetes, pictures like these clearly should raise awareness that there may be a steep price to pay for not paying attention to sugar content in drinks and food.
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Is Sugar Toxic?
The chances are good that sugar is a bigger part of your daily diet than you may realize which is why this information is so important. The average American consumes 130 pounds of sugar a year and new research coming out of some of America's most respected institutions is starting to find that sugar and the way many people are eating it today is a toxin and could be a driving force behind some of this country's leading killers, including heart disease and cancer.
As a result of these findings, an anti-sugar campaign has sprung up, led by Dr. Robert Lustig, a California endocrinologist, who believes the consumption of added sugars has plunged America into a public health crisis.
This video link from "Sugar" from CBS 60 Minutes was originally aired on April 1, 2012 and was rebroadcast on August 5, 2012. Dr. Sanjay Gupta is the correspondent. Denise Schrier Cetta and Sumi Aggarwal, producers.
If you want to hear more about this topic, I strongly recommend you click on this video
In it, Robert H. Lustig, MD, UCSF Professor of Pediatrics in the Division of Endocrinology, (who was interviewed by Dr. Guyta in the first video) explores the damage caused by sugary foods. He argues that fructose (too much) and fiber (not enough) appear to be cornerstones of the obesity epidemic through their effects on insulin. Series: UCSF Mini Medical School for the Public.
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RESOURCES FOR THE MIND
"The Portable Pediatrician: Everything You Need to Know About Your Child's Health" by Dr. Bill Sears
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This great 592 page book guides parents from a child's infancy through the teen years, teaching them what to expect at regular checkups as well as how to boost a child's well-being, devise a family health plan, work effectively with their pediatrician, and more.
THE PORTABLE PEDIATRICIAN features timely and practical information on every childhood illness and emergency, including when to call the doctor, what reassuring signs can help you know your child is okay, how to treat your child at home, and much more-all in a convenient A-to-Z format. Among the scores of topics covered: teething; sprains and broken bones; nosebleeds; measles; ear infections; choking; rashes; colic; headaches; eating disorders; fever; hip pain; warts; allergies; obesity; seizures; Asperger's Syndrome; bronchitis; sunburns; pneumonia; speech delay; lice; vomiting; asthma; heart defects; blisters; sleep problems; and more.
Distinguished by the Sears' trademark comprehensiveness, reliability, and accessible, comforting one, this book is a must-have for all families who want to keep their children healthy and happy.
The NDD Book by Dr. Bill Sears
The Sears Parenting Library's latest addition is an exploration of how nutrition affects the brains and behavior of youngsters. N.D.D., or Nutrition Deficit Disorder, as coined by Dr. Bill Sears, is based on the idea that if "you put junk food into a child's brain, you get back junk behavior and learning."
Dr. Sears will explore the latest scientific research on the effects of nutrition on the brain. He will present case studies of his own patients who were diagnosed as "N.D.D." and showed major improvement in learning and behavior with diet change. Instead of simply medicating his patients, Dr. Sears looked for a better solution--in fact, with better nutrition, many of his patients were able to greatly reduce or even stop their medication. The book will also provide parents with a prescription, shopping and meal tips, and recipes to make implementing a healthier lifestyle that much easier.
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THE N.D.D. BOOK will be a must-have for all parents who want to help their children become healthier, happier, and better prepared to learn.
Prime-Time Health: A Scientifically Proven Plan for Feeling Young and Living Longer by Dr. Bill Sears
Twelve years ago, renowned physician and author Dr. William Sears was diagnosed with cancer. He, like so many people, wanted-and needed-to take control of his health. Dr. Sears created a comprehensive, science based, head-to-toe program for living a long, fit life-and it worked.
Now at the peak of health, Dr. Sears shares his program in PRIME-TIME HEALTH. This engaging and deeply informative book will motivate readers to make crucial behavior and lifestyle changes. Dr. Sears explores how to keep each body system healthy and delay those usual age-related changes. Written in Dr. Sears's wise, accessible, and entertaining voice, PRIME-TIME HEALTH is a practical program to help you live your best life possible-pain-free, disease-free, stress-free, and medication-free.
The Omega 3 Effect by Dr. Bill Sears
We all want to live as healthfully as possible. In THE OMEGA-3 EFFECT, Dr. William Sears turns his attention to the critical role that omega-3s play in the body. Dr. Sears takes readers through each body system-including the brain, heart, joints, skin, and immune system-and demonstrates how omega-3s are essential to each.
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THE OMEGA-3 EFFECT also offers tips on what foods and supplements readers should incorporate into their diet, as well as several delicious recipes. Written in the wise, accessible tone that has made his books long-term bestsellers, Dr. Sears offers a practical and science-based approach to living a more healthful life.
Having a food allergy or sensitivity is difficult at best. Whether you're allergic to wheat, dairy, eggs, fish, nuts or soy, you can feel different . . . Left out . . . Deprived. Living Without Magazine understands. It isn't about learning how to avoid these foods. It's about learning how good your life can be when you're living well with Living without.
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For details: Linda at (904) 524-9192 or email
Linda is available for consulting and coaching throughout the Jacksonville, FL and beaches communities. She consults via phone, text and email anywhere.