0 Foods Identified as Whole Grain Not Always Healthy

Current standards for classifying foods as "whole grain" are inconsistent and, in some cases, misleading, according to a new study by Harvard School of Public Health (HSPH) researchers. One of the most widely used industry standards, the Whole Grain Stamp, actually identified grain products that were higher in both sugars and calories than products without the Stamp. The researchers urge adoption of a consistent, evidence-based standard for labeling whole grain foods to help consumers and organizations make healthy choices. This is the first study to empirically evaluate the healthfulness of whole grain foods based on five commonly used industry and government definitions.

"Given the significant prevalence of ined grains, starches, and sugars in modern diets, identifying a unified criterion to identify higher quality carbohydrates is a key priority in public health," said first author Rebecca Mozaffarian, project manager in the Department of Social and Behavioral Sciences at HSPH.

The study appears in the January 4, 2013 advanced online edition of Public Health Nutrition.

The health benefits of switching from ined to whole grain foods are well established, including lower risk of cardiovascular disease, weight gain, and type 2 diabetes. Based on this evidence, the U.S. Department of Agricultures (USDA) 2010 Dietary Guidelines recommend that Americans consume at least three servings of whole grain products daily, and the new U.S. national school lunch standards require that at least half of all grains be whole grain-rich. However, no single standard exists for defining any product as a "whole grain."

Mozaffarian and her colleagues assessed five different industry and government guidelines for whole grain products:

* The Whole Grain Stamp, a packaging symbol for products containing at least 8 grams of whole grains per serving (created by the Whole Grain Council, a non-governmental organization supported by industry dues)
* Any whole grain as the first listed ingredient (recommended by the USDAs MyPlate and the Food and Drug Administrations Consumer Health Information guide)
* Any whole grain as the first ingredient without added sugars in the first three ingredients (also recommended by USDAs MyPlate)
* The word "whole" before any grain anywhere in the ingredient list (recommended by USDAs Dietary Guidelines for Americans 2010)
* The "10:1 ratio," a ratio of total carbohydrate to fiber of less than 10 to 1, which is approximately the ratio of carbohydrate to fiber in whole wheat flour (recommended by the American Heart Associations 2020 Goals)

From two major U.S. grocers, the researchers identified a total of 545 grain products in eight categories: breads, bagels, English muffins, cereals, crackers, cereal bars, granola bars, and chips. They collected nutrition content, ingredient lists, and the presence or absence of the Whole Grain Stamp on product packages from all of these products.

They found that grain products with the Whole Grain Stamp, one of the most widely-used front-of-package symbols, were higher in fiber and lower in trans fats, but also contained significantly more sugar and calories compared to products without the Stamp. The three USDA recommended criteria also had mixed performance for identifying healthier grain products. Overall, the American Heart Associations standard (a ratio of total carbohydrate to fiber of ≤10:1) proved to be the best indicator of overall healthfulness. Products meeting this ratio were higher in fiber and lower in trans fats, sugar, and sodium, without higher calories than products that did not meet the ratio.

"Our results will help inform national discussions about product labeling, school lunch programs, and guidance for consumers and organizations in their attempts to select whole grain products," said senior author Steven Gortmaker, professor of the practice of health sociology.

0 Ask the Internet Cheap Storage for Bulk Foods

Todays question comes from reader JL.

Q: Ive started buying some staple items like dried fruits, grains, and nuts in bulk to save money. However, storage has become a bit of a problem! I have probably a dozen plastic store bags flopping around in my pantry right now. They rip easily, are hard to measure from, and slide all over the place. Plus its hard to tell what is in each bag.

How does everyone else store their bulk items? Did you buy a set of canisters (which seems expensive) or just mix and match containers (which means they wont stack nicely)? What material do you use and why? Does anyone have a system or type of container they love? And what about taking the items home from the store? Plastic bags seem so wasteful. There must be an alternative, right?

A: JL, I do two things:

1. Use plastic Tupperware or Chinese food soup containers, which hold those odds and ends that seem to end up all over the place. Theyre cheap, stackable, and you can throw them out when they start to get kind of funky.
2. For our wedding, we received two sets of OXO storage containers (pictured upper right). Theyre a bit expensive at the outset, but they have been FANTASTIC at keeping our various sundries in check. Plus, they look pretty. Highly suggested.

Readers, how about you?

Want to ask the interweb a question? Post one in the comment section, or write to Cheaphealthygood@gmail.com. Then, tune in next Tuesday for an answer/several answers from the good people of the World Wide Net.

0 4 Fatty foods are good for health

4 Fatty foods are good for health - The food you eat every day can affect your health. Theore many health experts recommend eating a healthy diet consisting mostly of fruits and vegetables. Rarely do they encourage you to eat fatty foods because it is believed to add weight which of course is bad for health.

But here are 4 fatty foods are actually good for you consume for the sake of your health.

1 . Butter

Butter milk contains a lot of fat which is certainly not good for weight loss. But butter has many health benefits. Butter can improve mood because the content of selenium in it that can make the body become relaxed nerves. Additionally butter can also prevent the body from thyroid damage as vitamin A in it.

2 . Dark Chocolate

Dark chocolate or dark chocolate is known to be good for health because it is rich in antioxidants that are useful to counteract free radicals.

3 . Potato

Potatoes have long been known as a replacement for carbohydrates in the diet due to a lower sugar content than rice or bread. Besides the potato is rich in potassium, phosphorus, magnesium, and zinc are very good for skin health.

4 . Eggs

Either egg white or egg yolk contains 13 types of minerals that are essential to the body, among which are calcium, magnesium, iron, potasiu, sodium, and selenium. Eggs also contain essential amino acids that help the bodys ability to absorb calories.

Thats 4 types of fatty foods which is critical for the health of the body. You are allowed to eat them every day but still with a limited number so it will not interfere with health.

0 10 Super Foods That Help In Hair Loss

Hair loss is a very common problem that both men and women equally face these days. It can be really annoying to wake up in the morning and find several fallen hairs on the pillow, or find them in the shower net while you take a bath. 

There are quite a lot of factors that contribute to hair loss, poor diet, stress, genetic disorder, underlying illness, reaction from hair products and so on. Also most of the peoples follow the hectic "ever-busy" lifestyle that prevents them from taking good care of their hairs. 

It is normal if you lose hair as you grow older. But, if you begin to lose your locks very early in your life, then there is something wrong somewhere and you should take necessary steps to change your lifestyle and your food habits to prevent hair loss problems. 

10 Foods to stop hair loss 

Its true: Your diet has an impact on your tresses! Good nutrition is extremely important to enjoy healthy hair growth and it is one of the first things that you should work on when suffering from hair loss, excessive hair damage or slow hair growth.

Hair is a fast-growing tissue and what you are eating can make a lot of difference on how your hair grows. For healthy hair growth, a variety of nutrients are required such as Vitamin A, Vitamin C, Vitamin E, Niacin, Vitamin B5, Vitamin B6, Vitamin B12, Iron, Zinc, Protein, Essential Fatty Acids, Silica, Sulphur and Germanium.

Most of the people spend a huge amount of money on hair care products to solve the problem of hair loss. But the best way to prevent hair loss and to improve the appearance of your hair is to keep a close eye on what you are eating.

There are certain super foods that can help to promote hair growth and solve the problem of hair loss. You can improve hair growth, texture, shine and overall health by what you eat. We’ve chosen the top 10 foods for healthy hair, and they’re all surprisingly easy to squeeze into your diet. Here’s how to eat your way to better hair.

Foods That Help To Prevent Hair Loss

1) Green Vegetables
Green vegetables are rich source of minerals like vitamins B, C, and E, potassium, calcium, iron, magnesium, and omega-3 fatty acids that are required for healthy hair growth. These nutrients in the vegetables provide the conditioning effect by producing sebum. It is better to include dark green vegetables like capsicum, broccoli, spinach, Swiss chard etc. if you want to protect your hair and promote the growth.

2) Eggs
As you know the hair follicles are primarily made of protein hence eating high amounts of protein is essential for healthy hair. Egg is one of the best sources of protein and it also contains biotin and B vitamins that play a major role in preventing hair loss problems. The protein present in egg is considered high quality protein and is excellent for hair growth and hair strength. It is better to eat both the egg white and yolk, but those who do not like the taste of yolk can eat egg whites only to enjoy proper hair growth.


3) Beans
Beans are incredible super foods and they are good for hair too as they are good sources of protein, fiber, zinc, B vitamins, vitamin C, and minerals so include more beans in your diet. Legumes like kidney beans and lentils should be an important part of your hair-care diet. These are a great source to get zinc, biotin and iron-rich protein in your diet. Protein is an important key to healthy hair, as it helps strengthen the actual strands and aids in the speed of growth. Protein also works to prevent dry scalp, making it an especially important part of your diet in the colder months. 

4) Nuts 
Almonds are considered as the best food to prevent hair loss and promote hair growth. Almonds are rich in vitamin E which helps to prevent split ends and promote growth of healthy hair. Walnuts contain alpha-linolenic acid, an omega-3 fatty acid that may help condition your hair. They are also a terrific source of zinc, as are cashews, pecans and almonds. A zinc deficiency can lead to hair shedding, so make sure nuts are a regular on your healthy hair menu.

5) Fish
Fish like cod, salmon, trout, herring, mackerel and sardines are rich in omega -3 fatty acids which are an essential component of skin of the scalp and hair shaft. This oil keeps your scalp skin supple and hydrated. Fish also contains a good amount of protein along with B vitamins, including B12, and other vitamins and minerals. All these nutrients are essential to enjoy proper hair growth and to solve problems like dry hair, excessive hair loss and so on. You must eat fish twice a weak in order to reap these benefits.

6) Oats
Oats are a good source of minerals, iron, phosphorus, potassium and magnesium which are necessary for the growth of hair. Oat gives your body a good amount of B vitamins, zinc, protein and copper, which are some of the most important micronutrients for preventing hair loss. Since all the essential nutrients for the growth of the hair are present in oat, it is better than any other over the counter hair loss prevention product.

7) Sunflower seeds
Sunflower seeds are one of the best foods you can add to your diet if you are concerned about hair loss. Sunflower seeds contain plenty of hair loss preventing nutrients including protein, zinc, selenium, biotin, potassium, copper, iron, B vitamins, vitamin E, magnesium and calcium. They are also high in omega-6 fatty acids which contribute to healthy hairs.

8) Lean beef
People who have problems with hair loss or hair growth tend to be iron deficient -- Too little iron can cause baldness, according to research treating iron deficiency may help regrow hair. Beef is an excellent source of iron. It also provides proteins and the fatty acids for the healthy growth of hair. It maintains the good condition of blood vessels and the helps in the proper blood supply to the head which improves your hair health. You can consume lean beef once or twice a week.

9) Low fat dairy products
Low-fat dairy products like skimmed milk and yoghurt are great sources of calcium, an important mineral for hair growth. They also contain whey and casein, two high-quality protein sources, which prevents dry scalp. 

10) Sweet potatoes.Vitamin A promotes the growth of healthy cells and tissues, including hair and the scalp. You can easily prevent hair loss problem by regularly consuming sweet potatoes as these are packed with beta-carotene, which your body converts to vitamin A. At the same time sweet potatoes also contain plenty of vitamin C, copper, iron and protein. You can eat boiled or baked sweet potatoes depending upon your choice.

Both men and women need to ensure that they eat healthy and keep their scalp clean and healthy to prevent hair loss. If you are experiencing thinning of hair, brittle hair, or sudden hair loss it always makes sense to see a doctor and get yourself tested for any underlying illness that may be responsible for it.

Improving your diet can greatly make a difference in stopping hair loss, so try some of the superfoods that can help treat hair loss.

0 6 foods that can add weight

6 foods that can add weight - Among the many people who are trying desperately to trim, not a few people who wish to gain weight and become obese. But unfortunately, many people fled to junk food and unhealthy food in order to gain weight.

If you are among those who want to gain weight, do not rush eating fatty foods or junk food. Here are some healthy foods that you can eat to gain weight quickly, as reported by Mag for Women.

1. Salmon

One serving ( about three ounces ) salmon meat intake can provide 152 calories. Even though it looks a lot, but do not worry because the calories contained in salmon meat is healthy calories and can make you gain weight and increase muscle mass. Furthermore, salmon also contains omega-3 fatty acids that can provide health benefits to the body.

2. Chicken breast

Chicken breast is known as the fat-free part and the healthiest part of the chicken meat. Apart from its health benefits, chicken breast meat can also help you gain weight if cooked properly by including the broth. Approximately 70 grams of chicken breast can provide 78 calories to your intake.

3. Beans

Nearly all nuts have abundant health benefits, including almonds, cashews, hazelnuts, and others. In addition to providing nutrients to the body, cashews can also provide about 165 calories. If you want to add calories, add salt or serve with baked way.

4. Bananas

Bananas are large enough to provide plenty of energy at the same 120 calories. Many people who eat bananas the gym to provide extra energy. Add bananas to cereal or a sandwich to add calories and make you fat fast.

5. Peanut butter

Nobody likes to eat peanut butter with bread in the morning? The good news, peanut butter can help you gain weight. A few tablespoons of peanut butter on top of bread can provide 192 calories for you. If you want to increase your calories can try other ways like using peanut butter for a milkshake or smoothies.

6. Cheese

Cheese can help you gain weight quickly. There are a lot of cheese that you can use in various ways. Began to eat it with bread, eat it immediately, and others.

Those are some foods that can help you gain weight in a fast manner. You may be surprised to see the actual list because it already exists in the food around you. Note servings consumed because it could cause a difference in your weight.

0 8 Headache Reliever Foods

There are many different types of headaches with different levels. But the same thing is coming to make all forms of headache activity becomes disturbed.
Headache is a symptom of a number of physical and mental imbalance. Most of us usually take the medicine to ease pain. And, in fact there are alternatives to drugs that can help with headaches. Some foods and liquids is believed to help expel the pain in the head. Here are eight of them:

1. Potatoes:
Headaches arising from drunk is not only due to dehydration but also because of the loss of electrolytes such as potassium. Theore, eating foods rich in potassium may help relieve headaches. Potatoes contain a lot of potassium that is 100 grams, while the baked potato (with skin) contains up to 600 mg potassium.

2. Bananas:
Bananas are not only rich in potassium but also magnesium (medium banana contains 10% of your daily intake recommendations). Magnesium can relieve your migraine and headaches due to stress. Numerous studies have linked between magnesium deficiency and migraine headaches. Research shows that about half of all migraine sufferers have ionized magnesium in the blood in small amounts.

Magnesium, which was conceived in the bananas, protecting the body from headaches by relaxing the blood vessels. In addition, magnesium has a calming effect that is useful to relieve headaches caused by tension. Dried apricots, avocados, almonds, cashews, brown rice, nuts and seeds merupkan other foods that are rich in magnesium.

3. Coffee:
Caffeine in coffee is beneficial as well as harmful to victims headache. Caffeine is a substance common in prescription and free medicines for headaches because it can relieve pain and 40% more effective in treating headaches. Caffeine also helps the body absorb headache medications more quickly, making the drug more quickly to work. Caffeine can be a headache reliever highly effective, particularly migraines, but if taken too much can make headaches recur. Thus, it is recommended remedy drink coffee no more than 2 or 3 cups per day.

4. Cereal grains (whole grain):
If you are low-carb diet, you will begin to drain the main source of energy for the brain, the glycogen reserves. It also makes the body lose fluids quickly leading to dehydration. Dehydration along with reduced energy to the brain can lead to headaches. If you consume carbohydrate foods are healthy (whole grains such as whole wheat bread, whole grain cereal, oatmeal, and fruit), not only can repel head pain but also improve your mood.

5. Watermelon:
Dehydration is a common cause of headaches, then consider mengasup drink plenty of water and water-rich foods (such as watermelon). Fruits are rich in water also contains essential minerals, such as magnesium, which is key to preventing headaches. You can also try a sports drink berelektrolit if you may get headaches after working out for a long time due to losing a lot of minerals in the body.

6. Fish:
Fatty fish (such as salmon, tuna, and mackerel) is useful as a remedy for migraine headaches because it is rich in essential fatty acids, omega-3. Omega-3 fatty acids inhibit the inflammation that often lead to migraines. If you can not eat fish every day, not to worry. You can take fish oil supplements and adding foods such as flaxseed, walnuts, tofu, and soy beans for an extra omega-3 in your diet.

7. Sesame Seeds:
Sesame seeds are rich in vitamin E and can help stabilize estrogen levels and prevent migraines during your period. In addition, sesame seeds are also rich in magnesium, which in turn will help prevent headaches. Other foods that contain high amounts of vitamin E, among others, nuts, olive oil, dandelion, wheat, and sweet potatoes.

8. Ginger:
In addition to being a cure for nausea, ginger has anti-inflammatory and anti-histamine also useful to combat headaches. Cook ginger or combine with other beverages such as tea.

0 Top Ten High Fiber Low Calorie Foods

BY Erika Yigzaw, ACHS CIO
Are there magic foods that we can eat all day and still lose weight? Not really. But there are some foods that are relatively low in calories yet have high nutritive value, either because they are high in fiber, phytonutrients such as antioxidants, or high in protein. These are foods to keep handy in the pantry, refrigerator, or garden and eat daily. Train your family – particularly children – to snack on these top ten foods rather than chips and sodas and you’ll be ahead of the nutrition curve before you know it!

To pick these top ten foods, I looked at nutritional value, energy density[1], and volume. I want to focus on foods that provide a lot of bang for the buck (i.e., keep us full and have high nutritional value with fewer calories than other choices). Fruits and vegetables with lots of water are often lower energy density[2] , but my primary criteria for the list is fiber. Why? Fiber is critical. Remember your grandmother telling you to eat more “roughage”? Well she was right! We need at least 25 grams a day, and ideally 35 grams a day, for a healthy bowel. I think the correlation between high fiber diets and lower cancer rates is not just from fiber but is synergistic, since most high fiber diets are high in fruits and vegetables, which are also high in antioxidants and other phytonutrients. But, fiber is clearly also very important and few Americans get enough.

Here is my current top ten list of high fiber low calorie foods:

1. Raspberries rank as one of the highest high fiber low calorie foods, at 8.0 grams of fiber and just 64 calories per serving (1-cup) (1 calorie per raspberry!)[3, 4]. They are delicious and we can grow our own here in Oregon! Yay!
2. Pears have about 5.1 grams of fiber and only 51 calories for a medium sized pear[5]. They are easy to pack in a lunch and store well. They are also easy to grow here in Oregon.
3. Apples provide about 4.4 grams of fiber, at roughly 55 calories for a small apple. Choose organic as apples are on the EWG dirty dozen list 2012[6]. Apples are easy to grow here in Oregon and many parts of the US, with the newer columnar varieties letting you grow pounds of fruit in a small garden or even a container!
4. Blueberries provide about 3.5 grams of fiber, and roughly 40 calories for 50 berries. Choose organic as blueberries are on the EWG dirty dozen list 2012[7]. Again, blueberries grow well here in the Pacific North West, although take a few years to fruit well. Mulch with wood chips as they love acidic soil.
5. Strawberries provide about 3.3 grams of fiber and average about 2 calories per strawberry. Choose organic as strawberries are on the EWG dirty dozen list 2012[8]. Grow even a few strawberry plants in a barrel or tuck them into ornamental garden beds where the foliage stays a lovely dark green throughout the summer while providing you with berries!
6. Black beans – 1 cup has 15 grams of fiber – along with 15 grams of protein – and just 227 calories[9]
7. Whole-wheat spaghetti weighs in at 6.3 g of fiber per serving and approximately 174 calories per 1-cup serving (always check the label as brands vary)
8. One cup of oatmeal provides 4.0 grams of fiber and about 60 calories per serving
9. Whole wheat or multigrain breads offer 1.9 grams per slice and about 65 calories per slice (always check the label as brands vary)
10. Cooked peas, at a whopping 8.8 g of fiber and a low 67 calories per cup serving size. Turn a cup of peas into instant soup with a stick blender and some vegetable stock.

So that’s our top ten, but there are some other notable additions:

• Boiled turnip greens, which offer about 5.0 grams of fiber per cup sized serving and about 48 calories
• Raw carrots offer 1.7 grams of fiber and 21 calories for a small carrot. Raw, fresh carrots are about 88 percent water.
• Broccoli has 5.1 g of fiber and about 52 calories per cup. Steamed broccoli is best for cholesterol lowering benefits. 100 calories of broccoli gives you 10 grams of fiber!
• Grapefruit is about 90 percent water, and one contains approximately 3.4 grams of fiber – more than 13 percent of your daily fiber needs – and about the same amount as a cup of strawberries, cabbage, cauliflower or beets. The amount of fiber in one grapefruit exceeds that found in a banana or in 1 cup of celery or bell peppers. An entire grapefruit has just 78 calories. Grapefruit also contains vitamin C and pectin[10]. Good news too – grapefruit is on the EWG clean fifteen list – meaning they are one of the 15 produce items lowest in pesticides[11]!
• Raisins, which provide 1.6 grams of fiber per 1.5 ounce serving and roughly 42 calories for a 5-ounce box. Note that grapes have more volume for the same fiber and calories so are an excellent choice! Grapes are another dirty dozen item so choose organic!
• Just one cup of barley has 13.6 grams of fiber in 270 calories – add a cup of barley to your vegetable soup for a hearty winter way to increase fiber! Plus barley is a great source of selenium[12]!

What are foods to leave out?

• Canned baked beans – a favorite in New Zealand and the United Kingdom – pack a lot of fiber per serving, but also lots of sugar and sodium.
• Processed foods – yes a processed food with added fiber is better than one without, but stick to the foods that mother nature made high in fiber for optimum health.
• Act: Using your favorite app (mine is MyFitnessPal available on the app store and at myfitnesspal.com) track your food intake and see how much fiber you’re really getting! Try a fiber day and see how much you can pack in!

Share: What are your favorite foods? Check their fiber and calorie content and add a comment!

0 10 Foods that Fight Breast Cancer

10 Foods that Fight Breast Cancer - Living a healthy lifestyle is key in preventing illness. Several studies have shown, the application of a healthy lifestyle, active and balanced able to keep a person from the threat of terrible diseases such as cancer.

For women, one type of cancer that frightening is breast cancer.
To prevent and avoid the risk of breast cancer, it is advisable to undergo a healthy diet by consume the kinds of nutritious foods. According to research by experts, there are some natural foods that can help prevent this deadly disease. What are these foods?

1. Mushrooms

A study published in Nutrition and Cancer in 2010 stated, the habit of eating higher fungi associated with a lower risk of breast cancer among pre-menopausal women. Cremini, oyster and shiitake mushrooms, contain antioxidants such as L-ergothioneine, which can provide protection against cancer.

2. Broccoli sprouts

Broccoli sprouts has a high content of sulforaphane which is a form of antioxidant. Scientists from the University of Michigan found that these compounds may target and destroy tumor cells.

3. Pomegranates

Crunchy seeds of pomegranate fruit (also called arils) contains a compound called ellagic acid - a powerful antioxidant that can inhibit enzymes that play a role in the development of breast cancer, according to scientists from the U.S. from the City of Hope Beckman Research Institute.

As a rich source of antioxidants, the pomegranate has also been linked able to promote heart health. You can get antioxidants from pure pomegranate juice with one cup (250 ml) per day.

4. Lentils

A study published in The American Journal of Clinical Nutrition in 2009 analyzed the dietary patterns of more than 3,500 Asian-American women and found that high intake of legumes, including lentils and other beans, is associated with lower breast cancer risk.

5. Walnuts

Preliminary data indicate that snacking about 60 grams of walnuts every day can stop the progression of breast cancer tumors. Researchers from West Virginia Marshall University School of Medicine suspect omega-3, antioxidants and phytosterols in walnuts as an actor that inhibit cancer cell growth.

6. Blueberries

Research shows that pterostilbene, a phytonutrients in blueberries, can stop tumor growth of breast cancer by causing cancer cells to self-destruct (a process called apoptosis).

7. Spinach

Premenopausal women who had high dietary intake of folate (the best source is the spinach) had a 40 percent lower risk of breast cancer, according to a study of the American Journal of Epidemiology in 2011.

8. Eggs

Choline, an essential nutrient that is abundant in eggs, can reduce the risk of women suffering from breast cancer sebesr 24 percent, according to a U.S. study involving more than 3,000 respondents. These essential nutrients found in egg yolks. U.S. Institute of Medicine recommends, women have to meet about 425 milligrams of choline per day. Some other sources of choline include fish, poultry, beef, broccoli and wheat.

9. Salmon Fish

Salmon is one of the few foods that contain vitamin D in significant numbers. Researchers at Torontos Mount Sinai Hospital said that increased vitamin D from sunlight is associated with reduced risk of breast cancer by 24 percent.

Vitamin D can prevent cells becoming cancerous. Consumption of fresh salmon or canned in which the rich content of docosahexaenoic acid (DHA), omega-3 can kill breast cancer cells and help stop the spread of disease to other parts of the body.

10. Rye bread

After reviewing published studies, Finnish scientists determined that the consumption of wheat bread can help cut the risk of breast cancer. A synergy between the fiber, lignans, vitamins, minerals and phytonutrients makes phytic acid wheat bread good for those who are struggling with breast cancer.

0 5 Healthy Foods When breaking the fast

Ramadan fasting for 30 full days would be a challenge. After a day of hunger, of breaking when you want to eat delicious food and mouthwatering. But many of us forget the importance of eating healthy foods and health drink. When you have one day and then break their fast with a meal or just random bad but not nutritious at all then it will make the condition of the body decreases.

When my friend does not eat foods that help maintain body condition can be buddy buddy then even exposed some diseases such as gastritis, lack of vitamins and headache. During fasting is recommended to regularly eat foods below to health buddy awake. Following foods are not hard to come by and can be combined with other foods to break the fast favorite pal. Here are 5 healthy foods during fasting:

1. Brown rice

Have buddy tried to replace white rice with brown rice? Brown rice has a higher fiber lower sugar than white rice. Eating brown rice make fuller longer and blood sugar control. Brown rice is best eaten to break the fast or at dawn.

2. Green leafy vegetables

Green leafy vegetables needed to supply vitamins and fiber in the body. Green leafy vegetables are easily digested by the body so that the organs in the body do not work too hard to digest food after a day of not eating anything. Cooked green leafy vegetables are also quite pan or disayur and not to wither because many beneficial content missing.

3. Oat

When Buddy avoid eating rice either brown rice or white rice, then do not eat any carbohydrates for iftar. My friend can make oats mixed with fruit pieces. Oats are easy to digest and high fiber. Good high-fiber food eaten to break the fast.

4. Fruits

There is no harm in eating a slice of melon or one orange when breaking the fast. Vitamins that of the fruit makes the body feel refreshed. In addition, fresh fruits helps the body to adjust before eating heavy meals to break the fast.

5. Nuts

Nuts are known to contain high protein. Eating green vegetables and nuts recommended a vegetable menu for iftar. My friend can make sour vegetable or vegetable spinach existing green vegetables and nuts in it. Protein is needed by the body and the nuts are easily digestible source of protein and not to shock organs when consumed for iftar.

Maintain health during the month of Ramadan can be started from the simplest things, the iftar menu. Buddy can combine 5 food on the menu to the break buddy. Lets take care of health during the month of Ramadan! See also 8 types of fruit are recommended during fasting and dawn

0 Superfoods for a Super Bod Ever Wondered What Happened to Your Foods Nutrients

Spinach in the 1950s had 250 milligrams of Iron
Today Spinach has .2 milligrams of Iron

UGH!! Most illness comes from mineral deficiencies. So what can we do about this... no not supplements! Well for the most part most of the supplements do not digest and because they are removed from the natural fibers and other ingredients that make up their structure they really do basically... nothing.

So today we are going to talk about:
1.How to get all the nutrition you need
2.How to feel great look great and never get sick
3.How to lose weight and feel like a million bucks

All at the same time with one magic word... Superfoods!
By implementing Superfoods into your diet will also help you to more fully recognize your bodys true natural healing potentials, you will have a lot less emotional highs and lows, you will fill your body with the nutrients and minerals you long for. So also, your emotional eating becomes much easier to deal with as well because your basic physiological cravings for nutrition are satisfied.

To be healthier we need to switch to a more nutritious diet. Many labels, diet products, and pills claim to be nutritious by declaring that they offer supplements the body needs to stay healthy or that they are fat free, sugar free, or low on the glycemic index. BUT no no no... we want real, organic, health foods that are born from the earth that have a more complex structure and provide more fuel for the bang!
YUP high nutrition and low calories... NATURALLY!

Fruits and vegetables are the most nutritious foods. Most people know this to some degree. However, due todays complex and over-productive farming issues, we have depleted many of our rich and nutritious soils. Some of the darker vegetables that were once rich in nutrients are now depleted of nutrition. Most people do not have the time or energy to plant their own food, so because of this, we must look further.

Usually cutting calories almost always leads to less nutrition. But this is awful, you lose your luster, your hair and skin quality, and ultimately your health. We follow these low calorie diet with adding processed supplements that in large part are not compatible in our bodies. In laymans term, your body does not break down or use many of the vitamin and mineral capsules you spend a lot of money on.
You can get your nutrition from high-quality sources... through Superfoods!

"Within you is power which will astonish you. Within you are the seeds of greatness, of beauty, of discipline, of excellence, of destiny. This is the last moment of the way you used to be. It is time to give yourself permission to reach the absolutely highest possible state of health." ~ David Wolfe ~
So lets talk about the #1 Superfood on the planet!

Cacao (raw chocolate) is the same ingredient in chocolate bars, but without the processing, sugar, milk, or other added ingredients. In its pure form, its one of the most nutritious foods in the world! When you drink a cacao smoothie you:

Have less food cravings, lose weight, and live longer and more vital
Are free from lows like depression
Increase your glow and sensual pleasure
Double your energy
Nourish your brain
Increase your minerals and nutrition
Feel it as an aphrodisiac
Can make the most wonderful healthy desserts

Superfoods are a class of the most potent, super-concentrated, and highly nutrient foods. They also taste great and are easy to use. You can easily blend a batch in the morning and drink that same batch in between your meals, which you can do easily with a raw cacao smoothie.
So Super Secret #1 start your day with a Superfood Smoothie!

Here is a simple and easy recipe:
One young coconut scoop out and fresh young coconut meat
Coconut water
scoop of your Divine Raw Cacao-Goji Mix
Blend and enjoy!

Raw Cacao and Raw Coconut water is like divine ambrosia!!!

So easy the hard part, is just opening the coconut. So go to Wholefoods and ask them to open it for you, and look for my upcoming video blog on how to do this at home!

Here are the top Superfoods you can also add to your morning Superfood Smoothie!

Goji berries
Cacao beans (cacao nibs, cacao powder, cacao butter)
Maca (regular maca, red maca)
Acai berries
Bee products: honey, bee pollen
Blue-green algae
Aloe vera
Noni
Yacon root (powder and syrup)
Hemp seed
Incan berries
Kelp
Mix with coconut water and ENJOY!

Article by : Raquel Reyna Albert, Source: http://EzineArticles.com/?expert=Raquel_Reyna_Albert

0 6 Foods That Make Hungry

If youre on a weight loss diet, you need to know what foods should be consumed to support your diet and what foods are best to avoid due to thwart diet.

Choose foods that keep you full longer and avoid foods that give depth to you quickly feel hungry again after a meal to prevent overeating.Here are 6 types of food that makes you hungry easily,  among others: 
1. French fries 
Although potatoes are part of a high-carb vegetables, but the benefits will be well covered by the flour for frying that contain simple carbohydrates, salt and sauces that contain high fructose corn syrup.This will put you eat too much fried potatoes without you knowing it because it was not quite satisfied. 
2. White pasta 
White pasta contains simple carbohydrates are quickly digested by the body and causes the bodys glucose levels increase, so you will feel hungry again soon after eating them. 
3. Bread of white flour and sugar 
The bread made from white flour and white sugar, two simple carbohydrate ingested immediately after being eaten, resulting in a huge spike in insulin and makes you hungry. 
4. Milk chocolate 
In addition to sugar, the sweet taste of chocolate milk also contains hydrogenated fats, which are transformed into trans fats and can disrupt your metabolism and make you feel lethargic and hungry.

5. Yoghurt with flavor
 Yogurt contains calcium is good for bones, but if the yogurt is added with sugar and additional flavorings such as high fructose corn syrup, good benefits will be lost. These foods can make you hungry again soon after eating them.

6. Cereal preparations
 Processed cereal made from wheat flour and instead, it will make you hungry again quickly because of white flour containing simple carbohydrates are very easy to digest.

0 Less Sweet Foods To Avoid Alzheimers

Unhealthy diet as fond of sweets and processed foods have been shown to increase the risk of type 2 diabetes. But recent research suggests that it is also at risk for Alzheimers disease or diabetes are often mentioned type 3.
 
The bodys cells need glucose from food for energy. The hormone insulin produced in the pancreas to help the bodys cells take up glucose from the blood stream, where the cells then process it into energy.If there is excess glucose in the bloodstream from eating too much sweet food, the pancreas produces more insulin so that insulin resistance in the cells of the body can be increased.  
If the cells in the brain also becomes resistant to insulin, the brain does not get enough energy and his condition could worsen. Brain cells are starved of energy can lead to memory loss and confusion are symptoms of Alzheimers disease.But its never too late to protect the brain from Alzheimer threat. We are recommends the following precautions:

1. Keep your body weight to remain stable
If you weigh and measure waist circumference regularly, youll know if your weight has increased or not. So you can prevent obesity early on. Obesity is also linked to insulin resistance.

2. Eat less meat
With a diet of plant-based foods, such as fruits, vegetables, whole grains, and reducing the consumption of meat can make the body more healthy and avoid obesity.

3. Reduce consumption of sugar 
Sugar has been linked to diabetes type 2 and 3, so you need to eat less everyday. Avoid eating packaged foods often contain artificial sweeteners.

4. Cooking meals at home 
By cooking your own meals, you can assure yourself the materials you use are the best and healthier.

5. Avoid nitrate
Research shows that there is a link between Alzheimers with the consumption of foods containing nitrosamines. Protect yourself by avoiding processed foods that contain nitrates on the label. Processed foods include cheese, hot dogs, beef, and bacon.

0 5 Foods to Eliminate Fat In Stomach

5 Foods to Eliminate Fat In Stomach - Consuming the wrong types of carbohydrates can accumulate fat in the abdomen. Then how do I struggle to get a flat belly? Well, these foods can form a stomach like a bodybuilder:

1. Plain yogurt
We all know yogurt is good for health. Probiotic bacteria in yogurt helps keep the digestive system stay healthy. The indication to reduce gas, bloating, constipation and keep your stomach looking flat with no flab.

2. Cereals
Set aside the white bread and switched to whole wheat bread and brown rice. A recent study in the American Journal of Clinical Nutrition shows that calorie-controlled diet rich in whole grains and are able to trim the fat in the abdomen. Insulin response to declining grain, So easier to mobilize fat storage.

3. Greens
Broccoli, asparagus, peppers and butter beans contain vitamins A, C, K, folate, beta carotene, calcium, magnesium and fiber is good for the metabolism of fat accumulation in the abdomen.

4. Monounsaturated fats
Diets high in monounsaturated fats like olive oil helps reduce levels of abdominal fat. Even with no change or increase the intake of calories in sports.

5. Vinegar
Research in Japan found a substance that gives a sour taste and smell of strong vinegar against fat. They found that overweight individuals consuming 1 or 2 tablespoons apple cider vinegar every day for 12 weeks significantly body weight, levels of BMI, visceral fat content in the stomach and waist size decreased. Vinegar contains acetic acid which can activate protein gene pumps to break down fat.

Resource: Resep.web.id

0 5 Fatty Foods Makes Slim

For people who are undergoing a strict diet program, one is the prohibition of fatty foods. But this would be difficult because most of the food as it tastes good. Do not worry, there are some tasty fatty foods safe to eat because it can make the body become slim.Fats are said to make fat is trans fat contained in many foods as well as fried foods and saturated fats found in many processed meats. These fats contain a large number of calories that can be detrimental to health.Conversely, there is also a healthy fat that can reduce appetite, reducing the amount of calories eaten, it also improves cardiovascular health and metabolic trigger. Here are the foods that contain good fats such. 
1. Beef grass-fed
 Beef is obviously the food is grass. But not all cows raised grass-fed natural, not fodder manufacturer. Cows are naturally grass fed higher fat content as possible.A study published the journal Nutrition found that dagung from grass-fed animals contains more omega-3 fatty acids that reduce the risk of heart disease. In addition, also fewer calories than conventional meat. 
2. Olive oil 
Olive oil is rich in cancer-fighting polyphenols and unsaturated fats that can strengthen the heart. This oil can also help the body slimming program. A recent study published the journal Obesity found that olive oil contains high amounts of adiponectin than carbohydrates or proteins.Adiponectin is a hormone that is responsible for breaking down fats in the body and encourage the body mass index tends to remain low. 
3. Coconut 
Coconut is rich in saturated fat. But more than half of its content comes from lauric acid, a unique fat that can fight bad bacteria. A study published in the journal Lipids found that coconut oil supplements can reduce belly fat.The study compared the group given 2 tablespoons of coconut oil with soybean oil group fed every day. Both groups eventually did lose weight, but only coconut oil eaters shrinking waistline. 
4. Dark Chocolate 
Besides it tastes good and sweet, dark chocolate can help flatten the stomach. One study found that when eating 3.5 ounces of chocolate 2 hours before eating, connoisseur of dark chocolate absorbs 17 percent fewer calories than those who ate chocolate milk.The researchers believe the reason is because dark chocolate contains pure cocoa butter which can slow digestion. Cocoa butter in chocolate milk contained more butter oil content resulting in faster processing digestive tract. Because dark chocolate requires more time to process, the results can help you lose weight.

5. Almond
 Numerous studies have shown that almonds can help you lose weight despite a high fat content. Even a study published the Journal of Obesity and Related Metabolic Disorders found that eating almonds successfully lowered waistline 50 percent larger than a diet program.The secret, apparently almonds contain compounds that can limit the amount of fat absorbed by the body.

0 How to Choose Healthy Foods at Fast Food Restaurants

How to Choose Healthy Foods | The food at the fast food restaurant was delicious. But behind it tastes good, a lot of research that says that the food is hazardous to health if consumed in excess. Choosing healthy food at fast-food restaurants are also very important. For that, here we want to make choosing healthy foods at fast food restaurants.

How to Choose Healthy Foods at Fast Food Restaurants

1. Mc Donalds Mc Muffin Egg or Egg and Cheese Biscuit?
Sandwich that has been chosen for breakfast, sandwiches are buying not only for breakfast but also lunch and dinner. The difference in these foods, muffins made ​​with Canadian bread size smaller and thinner slices of meat as well. While the egg and cheese biscuit, made ​​a full English with a thicker bread with the contents of a large egg and cheese.

Options: Egg Muffin
Although smaller, the higher the calorie content. Likewise, the fat that only half of the egg and cheese biscuit.

2. Burger King Bacon, Egg and Cheese Biscuit or French Toast Sticks?
Burger makes you full longer, but has a lot of calories and fat when compared to French toast sticks. This bread is sweet because of added sugar with measure 2 tablespoons.

Options: French toast sticks
Judging from the size of the fat and calories, you are advised to stick with these biscuits. French toast sticks is not the best choice for breakfast, but a nutritionist suggested this over a burger, because it can keep your heart healthy. But remember, this is only a little portion of the menu, so if you feel hungry again, prepare to eat a high-fiber fruits as food continued.

3. Starbucks Apple Bran Muffin or Banana Nut Loaf?
Banana nut loaf has less protein than apple bran muffin, ie: 7 than 6 grams. Its just a little difference, but the apple bran muffin has a higher fiber content.

Options: Apple bran muffin
Existing fiber in the apple bran muffin reached number 7 grams. "Fiber is not only beneficial for heart health but also can prevent colon cancer," says Angela Ginn, a registered dietitian and spokeswoman for the American Dietetic Association.

4. Dunkin Donuts Plain Bagel with Cream or Glazed Donut?
Sugar content contained on the breakfast menu was able provide energy to start the activity. But bagels with large size also can eliminate hunger, and can last until noon.

Options: Glazed donut
On a bagel, the higher the calories, as well as saturated fat, cholesterol, trans fats, and sodium. While a donut has no trans fats with only 220 calories, compared with bagels that contain 470 calories.