Striving4Zen

* ALMONDS are high in vitamin E. They’re good sources of B vitamins, fiber, copper, iron, magnesium, potassium, riboflavin, and zinc. These nuts also contain healthy fats. Besides a reduced risk of coronary heart disease, diabetes, and certain cancers, almonds have potential prebiotic effects: They may stimulate growth of good bacteria in the intestinal tract. Eaten in moderation (about 22 nuts) almonds can help you manage weight; they provide satiety and may also increase excretion of fat from the body.

* BERRIES have a profound, positive impact on health and performance. All kinds of these flavonoid-rich gems are being studied for their antioxidant benefits. In addition to protecting against cancer, stroke, and heart disease, blueberries, cranberries, and strawberries have phytochemicals that appear to protect against age-related declines in cognitive functioning and may even help reverse them by counteracting oxidative stress and decreasing inflammation. In addition to disease-fighting substances, blackberries and blueberries offer vitamins C and K (which may help prevent osteoporosis). When berries are not in season, frozen varieties work well in smoothies.

* CABBAGES (bok choy, broccoli, Brussels sprouts, cauliflower, kale, and watercress) all offer an expansive array of nutrients and antioxidants. Most of us would do well to triple our intake of this family of veggies. The American Cancer Society recommends eating cabbage and its relatives to reduce the risk of cancer. These foods contain sulforaphane, an organic chemical compound shown to inhibit the growth of carcinogen-induced cancers as well as H. pylori bacteria, a cause of gastric infection.

* FISH (Alaskan halibut, bass, light tuna, herring, mackerel, sardines, and trout) are all part of a healthy diet. The American Heart Association recommends at least two servings of fatty fish a week to protect circulatory health, support cognitive functioning, and reduce inflammation implicated in arthritis, asthma, cardiovascular disease, and stroke.

* GREEN TEA has mild thermogenic properties that boost metabolism to burn calories. Research suggests it may also inhibit storage of new fat. Green tea’s main active ingredients are polyphenols that protect the body from free radicals and help prevent oxidative damage. In particular, ECGC has been found to lower cholesterol and may inhibit cancer cell growth. This polyphenol also helps regulate insulin, which plays an important role in weight regulation.

* LEAFY GREENS (arugula, endive, escarole, sorrel, spinach, and more) are super sources of many vitamins, minerals, and phytonutrients. Their combination of nutrients, phytochemicals, and soluble fiber make these powerful anticancer foods, according to research. One serving a day can lower your risk of coronary vascular disease, improve blood glucose metabolism, maintain healthy bowel function, and protect bone density.

* LEGUMES—all kinds of beans, fermented soy, lentils, and peas—are low in fat and calories but rich in protein, fiber, folate, iron, magnesium, potassium, selenium, and zinc. Legumes have more disease-fighting antioxidants than almost all other plants. Consumption has been linked to reduced risk for heart disease and diabetes in mildly insulin-resistant adults while lowering colon cancer incidence. An excellent source of complex carbohydrates and plant-based protein, legumes are high in fiber so you eat less. They’re the only food to earn the USDA’s inclusion in two food groups: meat and vegetable.

* WHOLE GRAINS (brown rice, bulgur, buckwheat, kamut, oats, quinoa, teff, and more) may protect against chronic disease, including cardiovascular disease, diabetes, obesity, and various cancers. These unrefined grains have hundreds of phytochemicals including lignans, plant stanols and sterols, phytoestrogens, and saponins that protect cells from damage linked to cancer. Thanks to their fiber, whole grains also help you maintain a healthy weight. Eat at least three servings daily for energy and long-term health.

* YOGURT AND KEFIR have all of milk’s nutrition, plus billions of probiotics—healthy bacteria that fight lactose intolerance, constipation, diarrhea, and infections while enhancing immunity. The benefits of these probiotic foods are linked to their live active cultures, which can reduce the risk of allergies, irritable bowel syndrome, hypertension, elevated cholesterol, certain cancers, and some infections. Yogurt and kefir are also excellent sources of dietary calcium, which may play a role in weight control, as well as muscle and bone health.

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Labels: almonds, berries, cabbage, fish, green tea, kefir, leafy greens, legumes, Whole grains, yogurt

The amount of sweat doesn’t always determine the amount of calories you are burning. Sweat is simply the body’s way of regulating body temperature but it doesn’t determine if you are burning fat. (Example: you may be sweating profusely while you are in a sauna but it does not mean you are burning fat.)

Labels: Calories, exercise, Rate of Perceived Exertion, sweat, toxins

Acerola

The next time you've got a cold find yourself some acerolas. Packed with vitamin C and other antioxidants, acerolas, aka Amazon or Barbados cherries, have 40 times more vitamin C than an orange and in a test comparing the antioxidant properties of 11 different fruits, the acerola came out the highest.

Baobab Fruit

The white, powdery pulp of the African baobab tree fruit seems to have it all — vitamin C, iron, calcium (twice as much as milk!), a host of electrolytes, and fiber. And if you're looking for some protein, roast up its seeds.

The baobab fruit was recently approved for export, and though initial use has only been seen in beverages and yogurt, it also works as an excellent thickener for soups and stews.

Maqui Berry

The maqui berry is an antioxidant wunderkind. Grown in Patagonia, it's one of the highest ranking foods on the oxygen radical absorbance capacity (ORAC) scale, a test that measures the antioxidant potency of foods.

To put that into perspective, maqui juice has an ORAC score of 40,000 and blueberry juice has an ORAC score of 3000. Antioxidants are important for ridding the body in toxins and may even help with weight control.

Nutritional Yeast

Nutritional yeast is the secret star of the vegan community and it's about to make it big with the masses. The flaky yellow powder is prized by vegans for its cheesy, nutty flavor and variety of uses; but we're giving it superfood status for being full of B12 and folic acid. F

Muscadine Grapes

Muscadine grapes are a little bit larger and thicker than your average grape but they're also a little bit better for you. Full of antioxidants they have anti-inflammatory benefits, are high in fiber and contain resveratrol, which helps in lowering cholesterol and preventing heart disease.

Thanks Fit!

Labels: antioxidants, berries, fruit, nutritional yeast, resveratrol, superfoods, vegan, Vitamins

Herb: Astragalus (huang qi, pronounced hwang chee)
Use: A popular immune herb that also supports digestion. Often used for chronic conditions like fatigue syndromes or just run-down immunity and frequent infections; cancer treatment in China.
Dose: Usually 6 to12 g of the dried herb is simmered in 10 times the amount of water for 1 hour; small bottles of elixir for one dose; many formulas in pill form.
Duration: Up to a year or more. Considered a safe, tonic herb.

Herb: Codonopsis (dan shen)
Use: A revered tonic that is considered safe for long-term use, especially to strengthen the lungs and increase energy. Used for asthma and chronic bronchitis sufferers or for smokers.
Dose: From 6 to 15 g in tea form. Many formulas containing this herb are prescribed by Chinese herbalists.
Duration: Long-term use is common, for at least several weeks to several months.

Herb: Coptis
Use: A bright yellow herb that is widely popular for treating traveler’s diarrhea and other infections. Dose: Small tablets in a concentrated form can be taken orally or dissolved in water to treat sinus infections, diarrhea, and many other infections. In tea form, from 2 to 6 g per day, or 1 to 2 small yellow tablets of Huang Lian Su, up to twice daily with meals on the advice of a practitioner.
Duration: For several days up to two weeks when recommended by an experienced practitioner.

Herb: Dong Quai
Use: Arguably the world’s most commonly used herb. Often used daily as an energy and blood tonic by women in Asia and recommended for use before, during, and after menopause to “tonify” the female organs, increase energy, and strengthen vitality.
Dose: Used in tea form, in soups, in alcoholic elixirs, in formulas, and in capsule and tablet form.
Duration: Taken for several weeks and as needed long term, sometimes used as a food item in soups and stews with its celery-like flavor.

Herb: Ginseng
Use: Widely considered the premier energy herb. Red ginseng is recommended for people 40 and older because it is considered “warm.” White ginseng is used in energy, sports, and digestive formulas and to improve alertness. American ginseng is used for chronic fatigue, long-term weakness, and recovery from illness.
Dose: Typically, 6 to 9 g is used in tea form each day. Found in many kinds of products—elixirs, tablets, capsules, skin care products, and many others–– ginseng is among the most popular of herbs.
Duration: Red ginseng is used commonly for up to a month or two. White ginseng may be used longer, and American ginseng is often considered safe for use on and off for months or years, especially in the elderly.

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Labels: astragalus, Chinese Herbal Healing, dong quai, ginseng, herbs, Traditional Chinese Medicine