Anyone who has suffered from acid reflux (also known as heartburn) knows how frustrating it can be. From trouble sleeping to physical pain, it can cause a myriad of problems. Thankfully, there are many foods you can eat that will help to prevent you from going through this. If you'd like to know what foods help reduce acid reflux, let this list be your guide.
Plant proteins have been shown to be a great help when it comes to getting your body's muscles to work properly instead of causing heartburn pain. Lentils will also give your body plenty of good nutrients, such as molybdenum, folate, and manganese.
Oatmeal is very low in saturated fats and cholesterol, both of which can be triggers for acid reflux. Oatmeal will also provide your body with many of the things it needs to get off to a healthy start, like fiber, vitamin A, and iron. Try serving it with skim milk to get some extra calcium.
Not only does salmon contain plenty of protein, it also has omega-3 fatty acids, which will lower your blood pressure and fight off heartburn. Salmon is a true superfood. It contains an amazing amount of vitamins and minerals, including vitamin D, selenium, niacin, vitamin B12, phosphorus, magnesium and vitamin B6.
Apples are a terrific source of soluble fiber, making it very unlikely to cause acid reflux. Snacking on apples is also a great way to stay healthy. They contain a ton of vitamin C and flavanoids. Be sure not to peel your apple- the skin contains most of the nutrients.
Cabbage is a great vegetable to eat if you want to avoid heartburn. Like salmon, cabbage contains omega 3 fatty acids. It has plenty of other good vitamins and minerals as well, such as vitamin C, fiber, manganese, folate, vitamin B6, potassium, and calcium.
Good proteins are one of the best ways to fight off acid reflux, and the lean protein you get from turkey fits the bill perfectly. Try having some sliced turkey on whole grain sandwich to take full advantage of its benefits.
Black beans are another plant protein. They're one of the most protein packed types of beans available. Black beans also contain fiber and folate. They've also jam packed with antioxidants and have been linked to lowering the risk of a heart attack.
Lean cuts of chicken are another great way to give your body a healthy dose of protein. Try serving chicken with a heartburn-safe vegetable, such as carrots, zucchini, or broccoli. In additon to protein, chicken also has selenium, niacin, vitamin B6 and phosphorus
Grapes are a great choice for an acid reflux friendly snack. They're chock full of nutrients like vitamin B6, thiamin, manganese, potassium, flavonoids and vitamin C. Grapes can also promote lung health. Be sure to choose actual grapes rather than a grape juice, as most of those don't contain the same benefits that grapes have.
Saturday, October 31, 2009
Anyone who has suffered from acid reflux (also known as heartburn) knows how frustrating it can be. From trouble sleeping to physical pain, it can cause a myriad of problems. Thankfully, there are many foods you can eat that will help to prevent you from going through this. If you'd like to know what foods help reduce acid reflux, let this list be your guide.
Thursday, October 29, 2009
Tofu isn't just a great alternative source of protein- it's also a great alternative source of calcium. 1 cup of tofu boasts 40mg of calcium. Tofu also is a great source of nutrients like manganese, iron, and selenium. Though tofu may seem hard to cook with at first, it's a very versatile food and you'll find many uses for it.
This leafy green contains an incredible about of calcium- one cup has 160 mg of it. Bok Choy is full of vitamins and minerals like vitamin A, vitamin C, beta-carotene, and is also low carb and low calorie, making it a great choice for someone who wants to lose weight but still eat healthy.
Munching on almonds is a great way to have a calcium rich snack. You could also try having a sandwich with almond butter instead of peanut butter. In addition to containing calcium, almonds also contain magnesium, copper, and riboflavin. They've been shown to lower the risk of weight gain.
Just one cup of cooked spinach has an amazing 260 mg of calcium. Spinach is a wonderful food to keep your body healthy. It's been linked to prevention of some kinds of cancers and boosts brain function. Spinach is a great source of nutrients like vitamin K as well.
This healthy sea vegetable is a great way to get more calcium. Kelp is full of vitamins and nutrients such as iron, potassium, and iodine. Try adding some kelp your food instead of salt or making a tasty tea using kelp to take advantage of all of its benefits.
Starting off morning with a breakfast cereal fortified with calcium is a great way to begin your day. There are many great fortified cereals that are full of nutrients, and eating a healthy breakfast is important for your body. Just be sure to choose a cereal low in sugar.
This green vegetable is full of calcium- it has 66 mg in one cup. Eating broccoli daily can maximize your body's natural ability to detox, and also lets you take advantage of all the other nutrients broccoli offers, like vitamin A, vitamin K, vitamin C, and potassium.
Many types of beans are rich in calcium. White beans, black beans, and navy beans are all particularly good choices. Whether you eat them in a soup or have them with some healthy brown rice, beans are a great way to give your body all of the calcium and protein it needs.
Collard Greens are yet another calcium rich vegetable that is rich in calcium. In addition to calcium, collard greens contain vitamin A, vitamin C, manganese, folate, and fiber, as well as many other nutrients. They're also chock full of antioxidants.
Fortified Orange Juice
Drinking a glass of orange juice that's been calcium fortified can give you almost as much calcium as a glass of milk. Eating regular oranges is also a good way to get extra calcium, and loading up on oranges or orange juice will also give you plenty of vitamin C.
There aren't many foods that pack in as much calcium as Sesame Seeds do. Just 1/4 of a cup has an unbelievable 351 mg calcium. Sesame Seeds are also a good source of magnesium and manganese. Try using sesame seeds by adding them into the batter when you bake or serving them over steamed broccoli for a calcium rich dish.
Tuesday, October 27, 2009
Bananas, Rice, Applesauce, and Toast
The BRAT diet is famous for its ability to speed up diarrhea recovery. While all of these foods will provide nutrients for your body and are easy to digest, they are especially effective when eaten together. Be sure not to combine these foods with substances such as butter, since that can irritate your bowels.
While most berries should be avoiding during diarrhea, blueberries are a source of the soluble fiber pectin and can act as an astringent, making them one of the best foods to eat for diarrhea. They've also an excellent source of antioxidants- perfect for a speedy recovery.
The soothing properties of ginger are perfect for soothing an irritated stomach and bowels. Whether you'd like to settle your stomach with some ginger tea or use a little ginger seasoning so that your food isn't too bland, ginger is a great way to help your body feel better.
When chicken is boiled, it's extremely bland- which makes it a very easy food to digest. Eating chicken will help give your body the protein it needs to fight off illnesses without further upsetting your bowels. If you don't feel up to eating solid foods, chicken broth can also help.
The absolute best thing you can do for your body while suffering from diarrhea is to keep hydrated, and there's no better way to do that than with plenty of water. Water infused with minerals is a particularly great pick as it will make sure your body has plenty of nutrients.
Easy to digest oatmeal is the perfect way to give your body many things. It's high in antioxidants, and also contains vitamans such as manganese, selenium, and vitamin B1. It's also another good source of soluble fibers.
Whether you prefer them boiled or mashed, potatoes can also be a very easy to digest food. They're full of nutrients for your body like vitamin C, vitamin B6, iodine, and niacin. However, be sure not to prepare potatoes with butter.
Like potatoes, squash is easy to boil and mash, and since it's low in insoluble fibers, it won't cause further problems for your bowels. There are many types of squash, and all are nutrient rich foods. Butternut squash is especially good mashed.
While dairy is generally something that should be avoided while you have diarrhea, yogurt is something you should eat plenty of. Yogurt isn't difficult for your body to digest like other dairy products, and the live bacteria in yogurt is a wonderful way to help your body recover. Be sure to choose a yogurt with plenty of live cultures.
Sunday, October 25, 2009
Whole Grain Cereal
The folic acid in Whole Grain cereal will help to nourish your body and keep your cholesterol levels low. Whole Grain cereal is also a great source of vitamin E, vitamin B6, and is high in fiber. Be sure to choose a cereal that is low in sugar.
Many fruits have properties that can help lower cholesterol, but raspberries are one of the best. They're high in vitamin C and also contain carotenoids and ellagic acid, which is a powerful antioxidant found in many supplements.
Salmon is full of Omega-3 fatty acids, which in addition to lowering your cholesterol can improve your brain health and cardiovascular function. Salmon is also great for your skin, low in saturated fat, and an excellent source of protein.
The monounsaturated fat in avocados helps to lower your cholesterol by giving you plenty of oleic acid. Avocados are also a source of several major antioxidants and is also chock full of vitamins such as vitamin E, vitamin c, and potassium.
Garlic has been shown to lower cholesterol levels by as much as 10-20%. The antioxidants in garlic are also great at fighting off free radicals, and it also happens to be a great source of vitamin C, vitamin B6, selenium and manganese.
The mono-unsaturated fats in pecans is a great replacement for animal fats. Pecans are also very high in calcium, magnesium, potassium, zinc and fiber, as well as antioxidants and heart healthy vitamin E. Eating pecans can also help you to lose weight.
Eating lentil soup or just plain lentils can give your body a healthy dose of soluble fiber as well as folic acid. Lentils contain an incredible amount of other nutrients as well, including vitamins A, C and E, beta carotene, carotenoids and isoflavonoids.
An apple a day really can help keep the doctor away! Apples are full of soluble fiber and also are a good source of vitamin C, pectin, and many antioxidants. These things all help your body to to lower LDL and raise HDL levels.
Corn is yet another great source of soluble fiber. Corn also contains something called stanol esters, which lower cholesterol and have been linked to preventing certain types of cancers. Be sure to choose a more heart-healthy spread for your corn instead of eating it with butter.
Seeded grapes are a great choice for a snack if you want to lower your cholesterol. They contain ellagic acid and also are a great source of flavonoid compounds such as quercitin, which can protect your body from free radicals in addition to lowering cholesterol.
Spinach is full of vitamin A, calcium, iron and provide also provide your body with a good dose of cholesterol lowering soluble fiber as well as selenium, niacin, and omega-3 fatty acids. Spinach even contains at least 13 flavanoid compounds, making it the perfect way to end this list of foods that help to lower cholesterol.
Friday, October 23, 2009
Uric Acid is a compound that can cause many problems in the body, including gout. While very low uric acid levels can cause serious health problems, there are many foods that can help to reduce your uric acid levels if they are too high. Here are a few of them.
Keeping your body hydrated with a liquid that contains no calories or caffeine like water is the perfect way to help the uric acid levels in your body low. Drinking lots of water is also a great way to keep your body healthy in general and to get great looking skin.
Foods with a high alkaline content like Swiss chard are also a great way to reduce uric acids. Swiss chard is also a wonderful source of antioxidants and is very high in vitamin A and K. If you haven't had Swiss chard before, it's very similar to spinach and can be prepared in many of the same ways.
Herbs like basil have often been used as a natural remedy to gout thanks to its ability to reduce uric acids. Basil can also inhibit the growth of many harmful bacterias, and is another fantastic way to get your daily dose of vitamin A.
Kale has a high alkaline content and is low in purine, making it the perfect food to fight off uric acid. Kale contains a massive amount of beta-carotene- seven times the amount broccoli does- and is also a terrific source of vitamin C. Kale plants with smaller leaves are perfect to add to any salad.
Raisins are a great way to reduce the uric acid in your body while having a snack. Seeded varieties will be especially helpful. Raisins are also an amazing antioxidant and will help cleanse your body of many other toxins and free radicals. They've even been linked to healthy teeth.
Parsley helps to improve the effectiveness of many organs- including your kidneys, which will help to reduce the amount of uric acid in your body. In addition to this, parsley also helps with anemia and digestion and is a great way to get extra calcium.
Whole wheat products like brown rice are yet another food that can help reduce uric acid levels. Brown rice will also feed your body plenty of fiber, and is an excellent source of selenium and magnesium, as well as many B vitamins. This makes brown rice one of the healthiest foods in the world.
Using oregano as a seasoning is an easy way to get a more healthy uric acid level. It also has incredible antioxidant properties and has natural antibacterial properties. Eating oregano regularly can help to strengthen your immune system.
Anyone with high uric acid levels in their bloodstream should start snacking on pumpkin seeds! They're a great source of protein and can improve bladder function, lower cholesterol, and are another great source of magnesium.
Wednesday, October 21, 2009
Just about every adult wants to look and feel younger. The market is flooded with products that claim to do this, but one of the best ways you can fight off aging is with food. Here are some of the best anti aging foods:
Apples are a great way for your body to get anti aging nutrients. They're full of a soluble fiber called pectin that can help your body detoxify and get rid of waste. Their natural hydrating properties will be great for your skin and will help to give you a youthful complexion.
Pineapple contains a natural enzyme called bromelain that can help your body heal more quickly. Pineapple also aids digestion. Make sure you eat your pineapple raw rather than cooked, since cooking pineapple gets rid of many of the nutrients.
Avocado is packed full of some of the best anti aging nutrients you can find in food, including Vitamin C and E, and Omega 3 fatty acids. Avocados can also help lower cholesterol, keeping your body in tip-top shape.
Studies have shown that the antioxidants that blueberries are full of- tannins and anthocyanins- can reverse memory loss and age related mental decline, keeping your mind as sharp as it was when you were younger.
Almonds are packed full of vitamin E, which helps to protect your cells from free radicals. If you snack on half a cup of almonds a day, you'll have almost all of your daily recommended value.
The protein and healthy acids in green tea can help to improve your complexion. Green tea has also been shown to help keep your mind sharp and focused. Try waking up with a cup each morning.
The vitamin C in lemons will help keep your gums healthy as you grow older. Lemons are also great at cleansing the body and getting rid of toxins, so that you'll look at feel great.
Dark chocolate is full of flavanols, which improve blood flow to the brain. Studies have also shown that flavanols can help to fight off the effects of aging. Make sure that you choose a healthy dark chocolate rather than a less healthy variety.
Zucchini is full of lutein, which has been shown to fight off age-related macular degeneration. Eating healthy food with zucchini like zucchini bread can help keep your eyes healthy and seeing great.
Monday, October 19, 2009
Whether your throat is irritated from a bad cough, or you have one of the many illnesses that give you a sore throat as a side effect, coping with a sore throat isn't easy. Here are some foods to eat with a sore throat that will give your body the nutrients it needs to fight off illness.
A soft, non-acidic fruit like bananas will be gentle on your throat and easy to swallow even when your throat is feeling awful. You'll have the added benefit of all the vitamins bananas contain, like vitamin B6, potassium, and of course, vitamin C.
Milk and Yogurt
Dairy foods like milk and yogurt will coat your throat, soothing it and leaving you feeling much better than before. The calcium in both foods and the healthy bacteria in yogurt will strengthen your body and help it to recover as quickly as it possibly can.
A creamy soup will let you take advantage of the throat coating benefits of milk, but will also give you a chance to consume some tasty and nutrient filled vegetables. Try making your soup with anti-oxidant rich foods such as kidney beans or russet potatoes.
Whole Wheat Pasta
Soft pasta is a great thing to eat when you have a sore throat, especially if you coat it in a creamy sauce. Choosing whole wheat pasta will allow you to take advantage of the number of nutrients it contains, including fiber, iron, zinc, and vitamins B1, B2, B3, and E.
Licorice, Ginger, or Honey Tea
Tea is a great way to calm an irritated throat, and a tea made from any of these will really help your throat to feel better. If you're not a fan of tea, ginger is also a great addition to a nice healthy soup, and honey can be delicious in a bowl of oatmeal.
This herb has been shown to have healing properties when it comes to sore throats. Sage has been used as a medicinal herb throughout history thanks to substance sage contains like flavonoids, phenolic acid,and oxygen handling enzymes. Try adding some to a tea or soup.
This soft cooked cereal is easy to eat even when you're feeling awful. Make sure to choose an oatmeal that's full of nutrients like fiber. The oats in oatmeal also contain omega-3 fatty acids, folate, and potassium. Try adding banana or honey to make it the perfect food to eat with a sore throat.
Carrots are great for a sick body, but they can be tough to get down when your throat is feeling sore. Boiling them will make the carrots soft and easy to eat, but will still allow you to take advantage of the many nutrients carrots possess, such as vitamin A, vitamin C, vitamin K, fiber and potassium.
Chicken Noodle Soup
Chicken noodle soup is famous as a food remedy all around the world. A whopping 87% of doctors agree that chicken soup is beneficial. Try filling your soup up with many of the other foods on this list to make a great at home cure. Feel better soon!
Saturday, October 17, 2009
Although bacteria isn't a word that screams "healthy", there are several types of live bacteria that have been shown to both treat and prevent diseases. Called probiotics, these helpful bacteria can be a great addition to any diet. Here is a list of foods that contain probiotics.
If you're familiar with probiotic foods, yogurt is probably the first one you think of. Yogurt is known for the healthy live cultures it contains. However, there are not live cultures in all yogurt. Make sure you carefully check the label before purchasing yogurt.
This vegetarian product is made from fermented soybeans, which means that it is full of good bacteria. Tempeh has the added benefit of being a great source of vitamin B12.
This easy to make fermented tea is another food that contains probiotics. If you have a fermention jar, it is as simple as boiling some tea and adding it to the jar along with water.
Sauerkraut, or pickled cabbage, is full of healthy live cultures. It also has all of the health benefits of regular cabbage, such as its stores of vitamins A, C, and E and indoles.
If you're not a fan of sauerkraut, you can try this tasty Korean alternative. Kimchi is also made from fermented cabbage, but generally has a more spicy flavor so that you can get probiotic benefits no matter what sort of food you prefer.
This delicious and healthy Japanese soup contains a seasoning made from fermented beans and grains. If you're looking for additional nutrition, try a miso soup that also is full of a nutrient-packed sea vegetable.
Brewer's yeast is chock full of all the nutrients cast off when beer is produced, including the good bacteria. Choose this the next time you're adding yeast to food to make your meal a food that contains probiotics.
This dairy drink will add more live cultures to your diet. Buttermilk has a very strong flavor, so you may want to add it into a healthy smoothie instead of drinking it plain.
This mix of milk and fermented grains is bursting with nutritious probiotics. Kefir also is full of antioxidant properties. Try looking for this drink at your local health food store.
Thursday, October 15, 2009
While there are many good carbohydrates available to eat, too much of one thing in your diet isn't so great. If you're looking to cut your carb intake, this list of low carbohydrate foods will help get you started on a healthy low carb path.
Berries can be a great addition to any low carb diet. They're packed full of nutrients such as vitamins C and E that will keep your body going strong, even without much in the way of carbohydrates. Blackberries are a particularly good choice because they're extremely low in sugar.
To consume even one gram of carbohydrate, you'd have to polish off 10 medium radishes! A carb count that low makes them a perfect addition to any list of low carbohydrate foods. Radishes have the added benefit of being a great source of fiber.
This meat-free source of protein also boasts a very low carbohydrate count. It's a great way to load up on energy when you're looking to cut carbs. Tofu is also a great source of both calcium and vitamin E., and is cholesterol free.
Not only is watermelon low in carbohydrates- it also contains something called Lycopene, a powerful antioxidant which is similar to beta-carotene. However, watermelon has a lot of sugar, so be careful not to add too much of it to your diet.
Whether you're eating it with a little seasoning or cooking it up in a soup, eggplant is a great addition to any low carb diet. Though cooked and raw eggplant are both great choices, go with raw if you're really looking to cut back on carbohydrates. Eggplant also contains a healthy helping of fiber.
Meats low in saturated fat such as chicken are a very healthy way to add protein when you're trying to cut back on carbs. Be sure that you don't bread your meat or serve it with a high-carb sauce when you serve it. Turkey is also a good choice.
This tasty snack is on our low carbohydrate list not only because it meets the basic criteria, but also because they're a natural source of many nutrients, including vitamin E and phytosterols. They've also been shown to be a great food when you want to detox.
Like watermelon, apples are a bit high in sugar, but they still boast many benefits. They're a particularly good source of quercetin, which is a powerful antioxidant. Try adding some apple to a low carb muffin recipe to enjoy them for breakfast.
Though most root vegetables are something people on low carbohydrate diets should avoid, carrots are still quite low in carbohydrates. They're also extremely nutritious, with Vitamin A, vitamin K,vitamin C, vitamin B6, potassium, and alpha and beta-carotene.
Tuesday, October 13, 2009
Natural diuretics help to flush your body of toxins so that your body can more efficiently break down fat. Whether you're looking to cleanse your body, or just trying to lose weight, they can be a good addition to your diet as long as they're used in moderation. Here are a few foods that are natural diuretics that you can try.
Ginger, which has been used as a natural remedy for hundreds and hundreds of years, helps to relieve your body of water retention, making it a great natural diuretic. It also is an excellent choice if you're looking for a way to relieve nausea, cramps, morning sickness or even migranes.
The beta-carotene in carrots is what gives them their diuretic properties. It helps to clear out waste and fatty deposits by speeding up your body's metabolic rate. Carrots are also a great source of folic acid. To help your body digest carrots more easily, try dipping them in olive oil.
Seasoning your food with fennel can help you to take advantage of its diuretic properties. Fennel also contains vitamin A, calcium, phosphorous and potassium. Some other ways to serve fennel are to put it in a salad or to try steaming it with vegetables like zucchini.
Asparagus contains something called asparigine, which helps to remove waste from your body by improving the performance of your kidneys. Asparagus is also high in vitamin K and Folate.
Cucumber is high in a mineral called silica, which is a natural diuretic. Silica also can naturally improve the quality of your skin and hair, making it a perfect choice for a healthier-looking you.
Cranberry Juice is already known as a healing food for its ability to help with Urinary Tract Infections. The reason it is able to cleanse the body in this way is because it works as a natural diuretic. Be sure to buy actual cranberry juice and not just a cranberry juice cocktail.
The incredibly high vitamin C levels in broccoli help to flush waste out of your body by releasing water from your kidneys, as well as speed up your metabolism. Broccoli also contains beta-carotene which means that it offers all of its benefits.
Sunday, October 11, 2009
Yogurt is an excellent source of magnesium, which is critical to energy release. Magnesium activates enzymes that metabolize things like proteins or carbs, and helps your body to make adenosine triphosphate, which will give you a serious boost of energy. A low fat yogurt is your best pick.
Seaweed is an excellent source of all kinds of minerals. Two of these minerals in particular- pantothenic acid and riboflavin- are vitamins that the body uses to produce energy. Having a tasty seaweed salad with lunch can easily keep your body fueled until dinnertime.
The high fiber content of artichokes will stabilize your body's energy levels, keeping you from having energy drop-offs later in the day. An artichoke is also a good source of magnesium, allowing you to reap those benefits.
Oats harness the power of the B-vitamin family to transform the carbs that you consume into usable energy. They also have plenty of fiber. Try starting your day off with a bowl of oatmeal to take full advantage of the power of oats.
Bananas contain the amino acid tyrosine, which naturally boosts your body's levels of dopamine and norepinephrine, which help to keep you awake and alert. Bananas also are full of potassium and easily digested sugars, making it an ideal energy food.
This lesser known fruit is a vitamin C powerhouse- it contains an astounding 80mg per slice, butting more famous foods like oranges and grapefruit to shape. Studies have shown that receiving vitamin c daily boosts energy levels, making this fruit an excellent energy food. Acerola is also known as the Barabados cherry.
Cabbage contains something called superoxide dismutase, an enzyme that fights free radicals and keeps energy flowing throughout your body. Superoxide dismutase is so powerful that doctors have even used it to treat patients. Cabbage is also another good source of vitamin C.
All the fiber in lentils will help to regulate your body's glucose levels, keeping it running smoothly and crash free. They also are high in protein, which keeps your body feeling full and will provide you with plenty of energy.
Water may not have the caffeine burst that coffee does, but it's essential to keeping your body fueled and hydrated. Drinking water throughout the day will keep your body ready to take in all the wonderful nutrients on this list so that your body can produce all of the energy that it needs.
Friday, October 9, 2009
Getting all the protein you need isn't easy, especially if you want to limit the amount of meat you eat. It goes without saying that beef, poultry, and fish are all great sources of protein, but here is a list of high protein foods you may not have known about.
If you're looking for a high protein snack in the dairy department, cottage cheese is your best bet. Just one half cup contains an incredible 15 grams of protein. Cottage cheese is also a great source of both calcium and Vitamin D.
Next on our list of high protein foods is a high protein vegetable- corn. Corn isn't a protein powerhouse like some of the other foods on our list, but it provides a respectable dosage along with the added benefits of corn's high fiber content. It's a great addition to any soup or high protein meal.
Tofu is the staple of many a vegetarian and vegan's diet for a reason- it's an amazing source of protein. One half cup of tofu has 20 grams of protein. It may be hard to get used to cooking tofu at first, but with a little practice, you'll be good to go. A tofu scramble makes for a delicious and high protein breakfast.
A PB & J sandwich may have more protein than you think. It only takes two tablespoons of peanut butter to get you 8 grams of protein. Raw peanut butter boasts even more nutritional benefits. Look for it at your local health food store.
Lentil beans are a healthy way to add a little more protein to your diet. Lentils also can help to lower your cholesterol and boost your heart health. One of the best ways to serve lentils is in a soup. Try adding lentils and a few other foods on our list of high protein foods for a nutritious meal.
When you sprinkle a little Parmesan cheese onto your food, you're also imbuing it with a little extra protein into your meal. Every ounce of Parmesan adds an addition 10 grams, making it a perfect way to balance your meal.
Whether you're cooking with flax seed oil, eating them in a muffin, or sprinkling some ground flax seeds into your food, they're a wonderful way to get some protein. Flax Seeds also contain omega-3 essential fatty acids.
There's a reason why so many meat substitutes contain soy- soy beans are loaded with protein. From milk to burgers, there's a way to work soy and its 14 grams protein per half cup into just about any meal.
Split pea soup is a cold weather staple, making the winter a great time to add some protein to your diet. They also can be eaten in a puree or just plain during the warmer months of the year.
Wednesday, October 7, 2009
Fiber rich lima beans are also a great source of potassium. This amazing food is even high in iron, making it a terrific energy boosting snack.
Not only are avocados chock full of potassium, but they may improve your eyesight! Studies have shown that carotenoid lutein, a substance contained in avocados, can be linked to maintaining healthy eyes. Avocados are also a good source of Vitamin A, E, and B6.
Tasty kiwi (formerly known as the Chinese Gooseberry) is a sweet way to get your daily dose of potassium. Just one kiwi has an incredible of 252 mg of potassium! Kiwi is especially delicious in a fruit salad.
Everyone knows that drinking milk helps to give you strong bones, but did you know when you drink milk you're also loading up on potassium? A cup of 2% milk can give you 10% of the Daily Recommended Value for potassium.
Different kins of squash offer different nutritional benefits, and if you're looking for a potassium rich food, winter squash is your pick! To cook it, try adding some cubes of winter squash into any soups you make. It's also good steamed.
Not only are tomatoes a good source vitamin C, vitamin A, and vitamin K- they're also a great source of potassium! Just add a few slices of tomato to your salad or sandwich to make your meal potassium rich.
Apricot season is from May to August, so you may not be able to reap the benefits of this fruit year round, but it's good while it lasts! One apricot contains over 100mg of potassium- that's 3% of your DRV!
Sometimes it seems like ultra nutritious spinach is a good source of everything. It has magnesium, iron, vitamin C, and more. Frozen, canned, or fresh, it's a wonderful way to get your potassium.
There are countless ways to prepare potatoes, and they have almost as many nutritional benefits. If you'd like a helping of vitamin B6, copper, vitamin C, or manganese to go with your potassium, potatoes are the food for you.
Your daily dose of Vitamin C and your daily dose of potassium can go hand in hand. A half-cup of OJ contains 236mg of it. Regular oranges are also a potassium rich food.
Monday, October 5, 2009
Wheat Germ is loaded with Vitamin B6, which naturally helps your body regulate its serotonin levels. This makes it the perfect anti depression food. Try mixing some wheat germ into a cup of calcium rich yogurt for a healthy snack.
Studies have found that people who are depressed tend to have low levels of Vitamin E. What could be better than canola oil for getting the Vitamin E your body needs? Try substituting canola oil for vegetable oil while cooking to turn your recipes into anti depression foods.
Salmon is a wonderful source of omega-3 fatty acids, and is also full of the antioxidant selenium, making it a great anti depression food. Make sure to get wild salmon, as it has a much higher dosage of omega-3s.
Spinach is chock full of folate, another substance that helps your body to produce serotonin. These leafy greens are also a good source of antioxidants. Spinach is essential to an anti depression food diet.
Selenium filled brazil nuts can boost brain function and keep you feeling happy and calm. Try adding this tasty treat into your anti depression meal plans.
Not only are chickpeas full of iron and fiber, but they're another great source of Vitamin E. The best way to add chickpeas into your diet is to eat hummus, a tasty spread made from chickpeas.
Brown rice is a low glycemic food, meaning that eating it can help keep you from having mood swings and sugar lows. It's also a good source of vitamins B1 and B3, and folic acid. Make sure you get brown rice, as white rice doesn't have the same benefits.
Vitamin C rich cabbage is a great weapon your body can use against all sorts of ailments, from stress to heart disease. Cabbage can be cooked in a multitude of ways, and it's a fantastic anti depression food.
Saturday, October 3, 2009
Kale is capable of cooling your body's natural inflammatory response, making it a great pain killer. It can also work as an analgesic on your body's pain nerves. Eating leafy greens like kale on a regular basis can even help reduce your body's sensitivity to pain.
Water is a great way to reduce pain anywhere in your body. Dehydration significantly increases your sensitivity to pain, and regular water drinking will flush out toxins as well as lubricate and cushion your joints.
Salmon contains a healthy does of omega-3 fatty acids, which can suppress the production of cytokines and enzymes, decreasing inflammation and relieving your back. Eating wild salmon is an especially good way to get an omega-3 rich diet.
Extra Virgin Olive Oil
Extra Virgin Olive Oil, or EVOO, as it's commonly called, is an excellent source of healthy monounsaturated fats. The antioxidant rich fats can protect the body against pain and inflammation thanks to polyphenols. Try substituting EVOO for butter in future recipes.
Vitamin C rich pineapple can slow the progression of pain and help to relieve it, thanks to the powerful dose of antioxidants that it contains. It also helps to protect your body from the effects of free radicals.
Curry contains tumeric, a spice that has been shown to suppress inflammatory chemicals. Studies suggest that tumeric may work in the same way as many pain medications. Try cooking it up with some healthy vegetables or lean protein.
Whole grains are rich in selenium, an extremely powerful antioxidant. Selenium can help to fight off cell-damaging molecules that lead to back pain and is also a strong anti-inflammatory agent. Another great source of selenium is wheat germ.
Brightly colored peppers are a wonderful way to add more vitamins and minerals into your diet that your body can use to heal and recover from whatever is causing your back pain. Vegetables like peppers also contain natural antioxidants.
Grapes are a source of a plant-based compound called Resveratrol, which blocks cell inflammation. It's been shown to work in the same way as many pain relieving drugs, but has the added nutritional benefit.
A recent study tested the pain response of rats who were fed a diet rich and soy and found that their pain tolerance increased significantly. Soy works especially well for women who suffer from back pain.
Thursday, October 1, 2009
Grapefruit is full of fiber, which means that your body has to burn extra calories to break it down. It also helps to lower the insulin levels in your body, which means that your body will be less inclined to store fat. Just try to have it without sugar when you eat it.
A high protein, low calorie food like turkey is perfect for weight loss. It's also a great way to speed up your metabolism- the lean muscle you'll build when eating it will boost it naturally.
Spinach is so packed full of vitamins that it's practically a miracle food- it contains antioxidants, magnesium, potassium, iron and vitamin C. Loading up on this low calorie food will help you get a faster metabolism and will leave you feeling great.
If you're dieting now, you may already be drinking plenty of water. If not, it's time to start- not only is water great for your body, but it can improve your metabolism. Studies have shown that drinking water can improve your metabolic rate by as much as 30%. For a better effect, make sure to drink water throughout the day.
Hot peppers contain Capsaicin, a chemical that releases stress hormones, which will help you burn calories by speeding up your metabolism. Try a little cayenne pepper, or maybe some jalapenos!
Green tea is a natural diuretic, which means it can help boost your metabolism and your energy levels. While green tea has almost no calories, the substances commonly added to it aren't always conducive to weight loss, so try and drink it plain if you can.
Yogurt is chock full of protein, which means that your body will burn lots of calories while digesting it. Try picking a low calorie flavor so that you'll burn more calories than you consume while having your snack.
Apples are another food that's full of fiber. They're also very filling, which means that you can just snack on an apple when you're tempted to have a high-calorie snack.
Yet another fiber-rich food earns a spot on this list. Beans are also a great source of protein, so they'll be doing double duty when it comes to improving your metabolism. Try eating them over brown rice for a great diet-friendly meal.
Broccoli combines the natural metabolism helping power of calcium with the powers of Vitamin C, making it another super food. The calcium will act as a metabolic trigger, while the vitamin C will help your body to absorb more calcium. There's nothing you can't do with a little broccoli in your diet!