Food and Nutrition

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	FOOD and NUTRITION

	Are you "digging your grave with your teeth" through careless eating? Browse our food and nutrition tips for inspiration. Try to make one change for the better each week!
Get Your Vitamin A
	Vitamin A is important for cell restoration and growth of new skin cells and can be found in milk, egg yolks, carrots and dark leafy-green vegetables. Too much vitamin A can be harmful so take it in moderation.
Have an Apple a Day
	This easy-to-pack treat contains anti-oxidants and flavinoids. These key ingredients can help prevent Alzheimer's and other brain diseases, cancer and diabetes.
Consume Some Organosulfurs
	Organosulfurs help the body fight off cancer, heart disease and stroke and can be found in garlic, onions, leeks, chives, broccoli and cauliflower.
Eat Breakfast
	Don't skip breakfast. Start your day with healthy foods and eat more of your calories early in the day to prevent weight gain and boost your energy.
Go Organic
	Buy organic produce and reduce your exposure to chemicals such as pesticides, hormones and herbicides.
Eat Your Antioxidants
	Antioxidants, special substances that are found in foods ranging from cinnamon and cloves to blueberries and artichokes, have the ability to scavenge free radicals, compounds whose unstable chemical nature accelerates the effect of aging on our cells. Until these excess free radicals are quenched by antioxidant molecules, cellular damage accumulates. This contributes to an array of degenerative diseases, including atherosclerosis, Alzheimer's and cancer. Research shows that certain types of beans are among the best sources of antioxidants, while blueberries and other berries follow close behind. Source: Forbes.com
Reach for the Olive Oil, Not the Butter or Margarine
	Butter and margarine both have aging effects—by increasing the risk of heart disease, stroke, memory loss, wrinkling of your skin, and a decrease in orgasm quality. Olive oil has much healthier fats and is the best choice. Keep olive oil in the refrigerator so the fats stay stable and it doesn't go rancid.
Caloric Restriction and Longevity
	Research is showing that the fewer calories you consume, the better your health and longevity. Caloric restriction can help avoid or delay the major diseases that kill, such as heart, stroke, diabetes, and cancer. Other benefits include a stronger immune system, increased fitness, and a greater appreciation of food.
10 "Super Foods" You Should be Eating
	1) Apples - tons of antioxidants and fiber 2) Avocados - healthy monounsaturated fatty acids, which appear to lower LDL (bad) cholesterol levels, and raise HDL (good) cholesterol levels, along with fiber, potassium, magnesium, folate and antioxidants. Avocado also helps the body absorb more nutrients from other foods. 3) Beans - B vitamins, potassium, fiber to lower cholesterol 4) Blueberries - antioxidants, fiber, folic acid and vitamins C and E. 5) Dark Chocolate - flavanoids help lower blood pressure and keep arteries clear. Choose brands with higher levels of cocoa solids. 6) Kiwis - loaded with vitamin C and potassium 7) Oats - fiber to lower cholesterol and stabilize blood sugar. Oats also contain protein, potassium, magnesium and other minerals. 8) Spinach - packed with lutein, coenzyme Q, B vitamins, C and E and has almost zero calories. 9) Walnuts - omega-3 fatty acids which fight heart disease. 10) Yogurt - Live cultures in yogurt fight bad bacteria, aid digestion, help metabolize food and tune up your system. It's also is a good source of calcium and protein.
Proper Hydration
	Water is crucial for our organs to function properly, and proper hydration can minimize chronic pain such as rheumatoid arthritis, lower back pain, migraines, and colitis. Drinking plenty of water could help to lower the risk of heart disease, lower cholesterol and fight high blood pressure. Make sure that your urine is not dark by drinking 6-8 glasses of water a day. You need it to process the food you eat. Don't forget to drink some water first thing in the morning to make up for loss of fluids during the night.
Take Vitamin D
	A simple course of vitamin D could help you live longer, say researchers. Trials involving 57,000 people found that those who took supplements regularly were less likely to die over the six-year period. Scientists have already shown that a deficiency of vitamin D may be to blame for 600,000 cancer cases each year. Other studies have linked low levels of the vitamin with heart disease and diabetes. Source: The Daily Mail (UK)
Use a 9 inch Dinner Plate
	Portion control can be difficult, however if you begin with a 9 inch dinner plate rather than the usual 12 inch, you'll have a headstart on eating less. You won't feel cheated with a smaller plate because it will be full of food.
Fiery Foods Fight Cancer
	Capsaicin, the hot compound in chiles, fights cancer by preventing carcinogens from binding to DNA, where they trigger processes that cause lung and other cancers. Eating chiles can help to reduce the risk of certain types of cancer, so include them as part of your dietary intake on a regular basis.
Avoid Sugars
	The average person consumes over 100 pounds of sugar each year. Unfortunately, some sugars are well-hidden in foods. Read food labels and look for these types of sugars: dextrose, maltose, granulated sugar, sorbitol, lactose, corn syrup, mannitol, honey, sucrose, maple sugar, molasses, xylitol, levulose, glucose, milk sugar, invert sugar, fructose, turbinado, high fructose corn syrup (HFCS), maltitol.
5 a Day of Fruits and Veggies
	5 Servings of Fruits and Vegetables - This one is two-fold: Not only will the addition of more fruits and vegetables provide you with several important vitamins and minerals, it should also keep you fuller between meals, thus reducing your Dorito habit. Source: Fitbuff.com
Green Tea
	Green Tea helps protect the liver and fight cancer, has been shown to reduce cholesterol levels, fight tooth decay, and aid in weight loss. Drink two or more cups of green tea daily.
Supplements
	The best way to give your body the nutrients it needs is to eat a varied diet with plenty of fruits and vegetables. If you can't get all your nutrients from food, then consider supplementing with multivitamins and minerals; vitamins C and E; selenium; calcium, magnesium and zinc in a combination pill; and two to three fish oil capsules a day.
Cooking Classes
	Most towns have restaurants, kitchen stores or other businesses offering cooking classes. Whether your interest is healthier, low fat recipes, vegetarian, or even antiaging foods, chances are there is a fun class for you to take. Get out, meet some new people and learn some new, healthy recipes.
Try the 3 Day Face Lift Diet
	BREAKFAST- 3 egg omelet and/or 4-6 oz. grilled salmon ½ cup cooked oatmeal (not instant) 2 inch wedge of cantaloupe or 1/3 cup fresh berries (No Juice, No Coffee or Toast) 8-12 oz. spring water LUNCH- 4 - 6 oz. grilled salmon 2 cups green salad made with romaine lettuce garnish or other dark leafy greens Dressing: extra virgin olive oil and fresh squeezed lemon to taste 1 kiwi fruit or cantaloupe and berries as above 8 - 12 oz. spring water SNACK- 1 apple 2 oz. slice of turkey breast or 6 oz. plain yogurt Small handful of hazelnuts, walnuts or almonds DINNER- 4-6 oz. fresh grilled salmon Green salad (as described above) ½ cup steamed veggies (Especially asparagus, broccoli, spinach, etc. NO root vegetables, such as potatoes, carrots, beets, parsnips, etc) Cantaloupe and berries 8 –12 oz. spring water BEFORE BEDTIME SNACK- 1 pear or apple 2 oz. sliced chicken or turkey breast or 6 oz. plain yogurt Small handful of hazelnuts, walnuts or almonds
Take a Coffee Break
	Coffee drinkers were recently found to be at lower risk of developing type 2 diabetes, dying from liver disease, and even developing gallstones. Just keep it to 3 cups per day or less--other research shows that those who drink 6 cups per day have a higher risk for heart disease.
Prunes - a Nutritious Food
	Some claim that prunes, packed with antioxidants, fiber and nutrition, may be the single most nutritious food available. They are rich in beta-carotene and are a good source of B vitamins, iron, and potassium. Prunes have gotten a "bum rap" and really are just sweet, delicious, dried plums.
Avoiding Refined and Processed Foods
	Processed foods like white flour and sugar need relatively no digestion time and are absorbed rapidly into your system. Thus, your blood and cells get flooded with glucose and often the bodies stores the glucose as fat. Stick with whole foods that are nutritious and wholesome.
Fiber
	Diets high in fiber are associated with a reduced risk of certain cancers, diabetes, digestive disorders, and heart disease. It can help reduce blood cholesterol levels and to maintain desirable weight by helping you feel full. Switch to a high fiber cereal for breakfast, or eat a salad daily.
Foods that Cause Wrinkles
	Sugar, full fat milk, red meat, potatoes, margarine, butter, sodas, pastries and other junk cause wrinkles. Studies have found fewer wrinkles in individuals who consumed vegetables, olive oil, fish, legumes, eggs, yogurt, nuts, olives, cherries, melons, dried fruits, prunes, apples, pears, multi-grained bread, jam, tea, and water.
Some Fats are Good For You
	You'll look and feel better if you eat the right kind of fat – specifically nuts. Peanuts, walnuts, and almonds are best. They slowly release their good fat, giving you more endurance for the day's demands.
No More Soda
	One can of soda has about 10 teaspoons of sugar, 150 calories, 30 to 55 mg of caffeine, and is loaded with artificial food colors and sulphites. Studies have linked soda to osteoporosis, obesity, tooth decay and heart disease. A cultivated preference for the taste of soda will reduce the free urge to drink water, which your body needs.
Don't "Dig Your Grave With Your Teeth"
	We've all heard the saying, "You are what you eat" but I think this saying about digging your own grave with your teeth hits home a little harder. We have total control over what goes into our mouths and bodies, yet often we give it little or no thought. Start really thinking about every forkfull entering your mouth and keep a food diary for one week.
No Whites!
	Avoid white bread, white sugar, white flour, white potatoes, quick oatmeal, and white rice. Whole wheat pasta and breads and brown rice are much healthier choices.
Have a Healthy Breakfast
	Here are some quick, easy, healthy breakfast ideas: —Cold cereal with a sliced banana and yogurt. —A bran muffin and yogurt with berries. —Whole-wheat toast with peanut butter and a glass of milk. —A slice of pizza and orange juice. —Oatmeal with raisins and shredded cheese. —A whole-wheat waffle topped with fruit and yogurt. One-third of your day's calories should be consumed at breakfast. Try to include whole grains, protein and a fruit or vegetable. A bit of healthful fat (peanut butter, nuts, seeds, lox) will help you feel full longer. Try to stick with whole foods instead of processed breakfast bars, even if the bar has added vitamins.
Veggies Offer a Fountain of Youth
	A diet rich in fruits, vegetables and unsaturated fats may ward off wrinkles by boosting the skin's natural defenses against sun damage. An international study of eating patterns and skin aging, showed that dark- and fair-skinned people who ate plenty of wholesome foods, but passed on sugary confections, were less prone to wrinkling. Some of the skin-smoothing foods included: —green leafy vegetables —beans —olive oil —nuts
Quick Face Fix Before a Big Night Out
	Nicholas V. Perricone, M.D., a professor of dermatology at the Yale University School of Medicine and author of "The Wrinkle Cure", has this advice: "Fish, fish, and more fish." His suggested menu for the 48 hours before the special event features freshly broiled salmon, and also includes fresh fruit salad, an egg white omelet, a mixed vegetable medley, a salad of leafy greens, and fresh melon for dessert.
Load Up on Antioxidants
	The evidence is "incontrovertible" and bears repeating, says Dr. Jeffrey Blumberg of Tufts University. Free radicals contribute to the onset of age-related diseases and antioxidants "neutralize" free radicals. Everyone should "take a combination of antioxidants" through diet and supplementation, he asserts. Blumberg advises eating dark-colored vegetables like tomatoes, carrots, squash, and spinach for carotenoids and blue and purple berries for flavonoids. Because foods contain many classes of antioxidants that work synergistically, they are the superior source of antioxidants, says Blumberg. But because we don't always eat as we should, Blumberg advocates taking daily supplements of the "classic" antioxidants: 200-250 mg of vitamin C; 100-400 IU of vitamin E; and a mixed carotenoid supplement of 6-10 mg. "I always tell people that taking antioxidants is 'like driving with a seatbelt,'" says Blumberg. They can protect you're life, but they are not "a license to drive recklessly."
Drink to Your Health
	Consuming one or two alcoholic drinks each day could help reduce the risk of developing type 2 diabetes, dementia and heart disease. Just remember to keep it in the moderate range - 1 to 14 glasses of wine or beer per week.