Go For A Mango!

Mangos are a delicious and refreshing fruit but many of us forget they are also extremely healthy!

Health Benefits:

1.  Prevents Cancer: 
Research has shown antioxidant compounds in mango fruit have been found to protect against colon, breast, leukemia and prostate cancers. These compounds include quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat, as well as the abundant enzymes.

2.  Lowers Cholesterol: 
The high levels of fiber, pectin and vitamin C help to lower serum cholesterol levels, specifically Low-Density Lipoprotein (the bad stuff)

3.  Clears the Skin: 
Can be used both internally and externally for the skin. Mangos clear clogged pores and eliminate pimples. (Read more on page 5.)

4.  Eye Health: 
One cup of sliced mangoes supplies 25 percent of the needed daily value of vitamin A, which promotes good eyesight and prevents night blindness and dry eyes.

5.  Alkalizes the Whole Body:
The tartaric acid, malic acid, and a trace of citric acid found in the fruit help to maintain the alkali reserve of the body.

 

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Enhance Those Eyes!

You can easily protect your eyes by eating more foods with “vision-friendly” nutrients.  If you have a family history of either macular degeneration or cataracts, be sure to include these foods in your daily diet.

1.) Pink/Red Grapefruit: Both are rich in both vitamin C and beta carotene, which can help protect your eye health. One study followed a group of more than 4,000 people for eight years to see how diet affected the risk of macular degeneration, and found that people who ate a diet rich in vitamins C and E, beta-carotene, and zinc had a 35% reduced risk of developing macular degeneration compared with people who ate an average diet.

2.) Kale: Antioxidants lutein and zeaxanthin are standouts in a family of nutrients called carotenoids because they’re the only carotenoids found in the lens of the eye. Like all antioxidants, lutein and zeaxanthin can defuse potentially damaging free radicals. In addition, these antioxidants are found in high concentrations in the tissue of the macula, and because they absorb 40 to 90 percent of blue light intensity, they act like sunscreen for your eyes.

3.) Tea: Has powerful antioxidants, and some research suggests that drinking relatively large amounts of it — the equivalent of about five cups daily — may help prevent or delay cataract development.

4.) Salmon: heart-healthy salmon is rich in B-vitamins and omega-3’s, both of which can help protect eyes. Salmon is particularly rich in the B-vitamin niacin; several scientific studies have shown that people who eat a diet containing plenty of foods rich in riboflavin and niacin can slash the risk of cataracts by about half.

5.) Shellfish: Clams, crab, mussels, oysters and lobster, are all rich in the mineral zinc. Zinc is important for the health of all body tissues, but it’s found in unusually high concentrations in tissues of the retina and is required for the functioning of enzymes that keep vision sharp.

6.) Quinoa: Emerging research suggests that certain foods — most notably low-quality carbohydrates like sugary foods and white refined carbs — may increase the risk of developing cataracts and macular degeneration.  Switch to quinoa, brown rice, oats and whole grain bread for overall health.

7.) Sunflower Seeds: A diet full of foods rich in vitamin E, like sunflower seeds, almonds, peanuts, and butters made from these nuts and seeds can protect your vision.

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Milk Alternatives

If you’re curious to try a different type of milk, other than the traditional skim or 1%, we have the information for you to weigh your options.  Opting for almond, coconut, flax, hemp, rice, soy or sunflower milk have various pros and cons and with the help of Self Magazine, we are here to lay them out for you.  The traditional skim milk is great for muscle-building protein, however, it is high in the natural sugar, lactose.  Also, some brands use synthetic hormones so you may want to consider choosing organic milk.
Types of Milk
Coconut–  Has a great thick texture and the coconut provides a lot of sweetness.  The cons of coconut milk include its higher saturated fat content.
Hemp–  Has a sweet, nutty flavor and this type is rich in omega-3’s to hydrate the skin and boost heart health.  A con of hemp milk is its high price in stores.
Rice– A great choice for those with soy and nut allergies, however, it’s way too watery for your coffee or tea.  And for the calories there is minimal nutrition as far as protein and omega-3 fatty acids.
Sunflower–  Has a mildly nutty taste that isn’t overpowering.  Sunflower milk has a thick consistency which makes it great for coffee and tee.  A turnoff of sunflower milk is its grayish color that may hesitate consumers.
Flax–  Flax milk is the lowest as far as calories making it a great choice for smoothies.  A con of flax milk is its lack of protein.
Soy–  Soymilk is the only nondairy variety that’s high in filling protein, so it’s good for vegans and those with lactose intolerance.  There are continual investigations about soy’s potential link to breast cancer so if you are worried about this factor, you should discuss it with your physician.

The Brain Diet

Dr. Oz and neurologist Dr. Majid Fotuhi believe diet is crucial to preventing Alzheimer’s, and it’s not just for seniors.  They have made up a list of five easily added diet additions to carry out their game-changing memory diet.  Research has demonstrated a direct correlation between obesity and a shrinking of your hippocampus – the part of the brain responsible for memory and recall. So it’s vital to limit the quantities of food you eat, and to be sure to get plenty of exercise. The second factor in a brain-healthy diet is carefully choosing what you eat. Certain unhealthy foods, like refined sugars, increase cellular inflammation and reduce blood flow to the brain. The superfoods listed below do the opposite, reducing inflammation and increasing blood flow to the brain to make it stronger than ever.

Brain Superfood 1: Elderberries
Elderberries are packed with quercetin, a flavonoid that’s critical to your brain’s health. Like blueberries and strawberries, the flavonoids found in elderberries help reduce harmful inflammation at a cellular level.

Brain Superfood 2: Pecans
Pecans are high in omega-3s, which are vital for a healthy brain. In fact, pecans are the most antioxidant-rich tree nut, and are ranked by the USDA among the top 15 foods with the highest antioxidant capacity. A brand new study shows consumption of omega-3 rich foods like pecans can dramatically reduce the risk of neural degeneration.

Brain Superfood 3: Chicken Giblets or Clams
Not only can the giblets be delicious as an addition to a chicken stock or prepared on their own, but they’re a great sources of vitamin B12, which is crucial for brain health. In fact, just a cup of giblets provides 228% of your recommended daily dose of B12. If you can’t bring yourself to eat them, however, clams are another terrific source. They also contain zinc and iron, which have been associated with the brain’s ability to stay focused and recall information.

Brain Superfood 4: Vegetable Juice
Vegetables are like heath gold mines, providing all the vitamins and antioxidants our hearts and brains need. Juiced vegetables are a convenient and delicious way to get all those vital nutrients. If you’re buying vegetable juice at the market, look for bottles labeled all-natural with no added sugar.
Brain Superfood 5: Beets
As we age, poor blood flow contributes to cognitive decline. Research has determined, however, that the natural nitrates found in beets (as well as cabbages and radishes) can actually increase blood flow to the brain, thereby improving mental performance.

 

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Soy 101

Health.com has written an article on the miracle food: soy.  There are so many ways to get this good-for-you protein into your daily diet.  So here’s how to do it-and why you absolutely should!

Soy’s most prominent feature is its complete protein.  It is one of the only plant proteins that contains all nine essential amino acids our bodies need from our diets to function properly.  It makes an ideal substitute for meat, poultry and eggs.  The protein and fiber make it an incredibly filling food.  Soybeans are also cholesterol-free and lower in heart-unhealthy saturated fat in comparison to meat and dairy.

Soy also packs a number of phytochemicals, including isoflavones, which may work together to help fight conditions like cardiovascular disease, osteoporosis, and breast cancer.  So look for simple places to swap soy in for other foods and drinks. Snack on soy nuts instead of cheese; use soy nut butter instead of peanut butter for a change of pace (you may not be able to tell the difference!). Soy milk is a great alternative for the lactose intolerant (just avoid sweetened ones, which pack extra sugars).

 

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Feeling Fuller Tricks

It is not just what you eat that can make you more satisfied, but it is also how you eat as well.  Try these tips from Health.com to feel fuller longer and achieve your health and wellness goals!

1.  Drinking water-drink 2-8oz glasses of water before each meal.  This will fill up your stomach and trim up to 60 calories per meal.

2.  Use vinegar/vinaigrette and cinnamon for flavor (where possible).  These two ingredients can help regulate blood sugars after meals, and help you feel full longer after eating.

3.  Green and orange vegetables contain about 90% water, which fills your stomach and makes your brain register fullness.

4.  Potatoes! White and sweet potatoes contain hunger-fighting resistant starch.  A study in the British Journal of Nutrition found that these may boost satiety to help you stay full for up to 24 hours!

5.  Fish.  Fish contains omega-3 fats, which can help stomach growling for hours.Fish-eaters felt more full than beef-eaters, plus downed 75 fewer calories at the next meal, according to a study in the European Journal of Clinical Nutrition.

6.  Go Nutty! The complex trio of fiber, protein and fat in nuts activates satiety so you chow on fewer calories throughout the day, while also increasing metabolism up to 11%.

7.  Add some oats! Oats have a filling fiber compound called beta-glucan which helps the body release CCK, a hunger suppressing hormone.

8.  Variety of beans.  Beans contain a fiber-protein balance to increase fullness.  Legumes may also boost your metabolism if they are rich in your diet.

9.  Eggs.  Eggs are full of protein and the American College of Nutrition found eating them helps control appetite for up to 36 hours.

10.  Fiber.  Fiber is an important part of digestion, which shouldn’t be news to you.  But did you know that certain types may reduce the risk of coronary heart disease and colon cancer?

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7 Healthy Seeds

Seeds of all varieties—from chia and flax to sesame and sunflower—seem to be popping up everywhere these days.  Learn the nutrition basics of flavorful seeds with ideas for how to incorporate them into your diet!

1.  Chia Seeds-Sprinkle them in with your oatmeal, smoothie, cereal, salad, rice, or baked goods for an added boost of nutrition and flavor.

2.  Flaxseeds-Stir a couple tablespoons ground flaxseeds into your oatmeal, smoothies, soups, or yogurt.

3. Sesame Seeds-Add them to salads, stir-frys, coatings for fish or chicken, or sprinkle them on breads or steamed vegetables.

4.  Pumpkin Seeds-Enjoy pumpkin seeds on top of salads or cereal, add to your favorite baked goods, or eat a handful for a nutritious and tasty snack.

5.  Sunflower Seeds-Try them in salads, stir-frys, spreads, or side dishes for an extra nutty crunch, or add them to breads and muffins to boost the nutrient profile.

6.  Hemp Seeds-Toss them in a smoothie, salad, or cereal, add them to baked goods, dry roast them with spices, or sprinkle them on a pasta dish for a nice texture without too much crunch.

7.  Wheat Germ-You can add to almost any recipe for a healthy crunch, including pancakes, baked goods, yogurt, oatmeal and smoothies.

Read more on the nutritional benefits of these seeds by following here!  Use the above information to add benefits to your daily diet in becoming your better self!

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Perfect Pancakes

Pancakes are a quick and easy dish that do not always have to be unhealthy! A recipe by Skinny Ms. is nutritious, easy and made without the unhealthy boxed mix.  Follow her simple instructions below to make “Old Fashion Pancakes”.

Ingredients

  • 1 cup whole wheat pastry flour (not whole wheat flour)
  • 1 tsp. baking powder
  • 2 egg whites
  • 1-1/4 cup unsweetened almond milk
  • 1 tsp. vanilla extract
  • Heart healthy oil in an oil sprayer

Directions

In a large mixing bowl, whisk all the ingredients together until you have a nice, smooth batter.

Using an oil sprayer, lightly coat a non-stick pan with a heart healthy oil and pour the batter in to the pan. Cook until the pancakes are cooked through, flipping them as needed.

Serve with honey, maple syrup or fruit.

 

Have You Heard of Millet?

Millet provides a host of nutrients, has a sweet nutty flavor, and is considered to be one of the most digestible and non-allergenic grains available.

12 Health Benefits:

1. Millet is alkaline and it digests easily.

2. The Hunzas – who live in a remote area of the Himalayan foothills and are known for their excellent health and longevity – enjoy millet as a staple in their diet.

3. Millet will hydrate your colon to keep you from being constipated.

4. Millet acts as a prebiotic feeding microflora in your inner ecosystem.

5. The serotonin in millet is calming to your moods.

6. Millet is a smart carb with lots of fiber and low simple sugars. Because of this it has a relatively low glycemic index and has been shown to produce lower blood sugar levels than wheat or rice.

7. Magnesium in millet can help reduce the effects of migraines and heart attacks.

8. Niacin (vitamin B3) in millet can help lower cholesterol.

9. Millet consumption decreases triglycerides and C-reactive protein. Scientists in Seoul, South Korea concluded that millet may be useful in preventing cardiovascular disease.

10. All millet varieties show high antioxidant activity.

11. Millet is gluten-free and non-allergenic. A great grain for sensitive individuals.

12. Millet’s high protein content (15 percent) makes is a substantial addition to a vegetarian diet.

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Diet Soda Habits!

Self Magazine has published a great article on kicking your habit of drinking diet soda.  You may be thinking diet soda is a healthier option opposed to the original kind, but Self Magazine wants to prove to you that this is not the case!  Read up and educate yourself on how much that diet soda habit is affecting your everyday health!

5 Great Reasons To Kick Your Diet Soda Habit!