When it comes to eating healthy most people think of dull, boring food that's green in color. In reality, most of the world's healthiest foods not only taste great, they also come in a vast array of vibrant colors. Many require little, if any preparation, yet provide you with the energy and stamina to get through the day. They are the ultimate fast food!
Although fresh, whole fruits and veggies are amongst the world's healthiest foods, it's also important to consume an assortment of grains, nuts, seeds and foods rich in essential fatty acids. Experts recommend consuming a daily total of 3-5 servings of vegetables, 2-4 servings of fruit, 6-11 servings of grains, and 1-2 servings of nuts and seeds.
One serving of vegetables is equivalent to1/2 cup cooked or chopped raw vegetables, or 3/4 cup vegetable juice, or 1 cup of raw leafy vegetables (cabbage, lettuce, collard greens). One serving of grains equals 1/4 cup of cooked grains. A serving of nuts and seeds equals one ounce or approximately two tablespoons sunflower seeds or 12 whole almonds.
Essential fatty acids are obtained through a variety of fruits, vegetables, nuts, seeds and grains. Daily intake should be between 1 and 3 grams. The omega-3 and omega-6 oils are the essential fatty acids. There are omega-9 oils, but these are not essential because the body can produce them naturally.
Omega-3 and omega-6 oils must come from your diet because the body cannot make them. Not only must you consume both oils, you must consume them in the proper balance. The human brain contains omega-3 and omega-6 in a ration of 1:1. Unfortunately, the typical American diet has most people consuming the omegas at a 1:10 ratio.
Foods rich in omega-6 EFAs include vegetables, fruits, nuts, seeds and grains. Foods rich in omega-3 EFAs include flax seeds, pumpkin seeds, green leafy vegetables, grains, and spirulina.
Scientific research has shown eating a balanced diet provides a host of benefits. Eating healthy foods can provide you with more energy, brain clarity, less aches and pains, restful sleep and more.
Here you will find twenty of the world's healthiest foods and the health benefits they provide. Start by adding one new food each day. In just 20 days you will be well on your way to a healthier you!
FRUITS:
Apricots: These beauties are rich in the antioxidant beta carotene; the molecule that gives fruits and vegetables their orange color. Apricots also contain an abundant supply of iron and potassium. They help regulate blood pressure and maintain regular bowel function. If you ever experience constipation, eat an apricot!
One fresh apricot or a handful of dried apricots, provide an adult with one-fifth of the daily recommended value of potassium. It also packs a whopping 20 percent of the RDA of vitamin A, 8 percent vitamin C, and 5 percent fiber. Apricots contain tryptophan, which helps to induce sleep and relaxation.
Avocados: Oftentimes, people shy away from avocados because of their fat content. However, avocados contain "good" fat and are rich in vitamins C, E, and B6. They are also a good source of potassium.
Studies have shown avocados possess the ability to reduce cholesterol. Individuals diagnosed with atherosclerosis (hardening of the arteries) can obtain health benefits by consuming two to three avocados per week. Avocados are high in calories, so limit weekly consumption to a maximum of three.
Bananas: Need a quick energy boost? Eat a banana. This delectable fruit contains only 62 calories and is rich in potassium and vitamin B6. It also boasts a healthy dose of vitamin C and dietary fiber. Look for bananas which are fully ripened because they contain more starch than "green" bananas. Banana starch is converted to sugar, making this fruit a good choice for people with hypoglycemia (low blood sugar).
Bananas are probably one of the most versatile health foods available. They can be eaten with every meal, as a snack or dessert. You can add them to frozen yogurt or a fruit salad. They can be grilled, broiled, sautéed or flambéed. One of my all-time favorite banana recipes is to insert a popsicle stick into a banana, coat in melted carob, roll in chopped nuts and freeze. There's nothing better on a hot summer night!
Blueberries: This tart berry has been shown to reduce inflammation; making blueberries a good choice for individuals with arthritis and other inflammatory diseases. Research shows that eating thirty blueberries per day can help alleviate aches and pains in the joints.
In addition to being an anti-inflammatory fruit, blueberries also offer anti-blood clotting and antibacterial effects. They can help ease the pain associated with diarrhea or food poisoning. Blueberries contain the highest level of antioxidants and are said to possess anti-aging properties.
One cup of blueberries contains less than 100 calories, yet provides nearly 30 percent of the RDA for vitamin C, 10 percent vitamin E, and 15 percent dietary fiber. They can be added to cereal, oatmeal, fruit salads, and yogurt or eaten plain. Add dried blueberries to granola and eat as an afternoon snack for a quick-pick-me-up.
Mangoes: Mangoes contain beta-cryptoxanthin, a potent antioxidant that prevents free radicals from damaging your cells and DNA. Recent studies have shown that mangoes may help to reduce the risk of colon and cervical cancer. Mangoes are rich in beta carotene, which is converted to vitamin A within the body. It's important to note that beta-cryptoxanthin is best absorbed by the body when eaten with fat. For best results, consume mangoes as part of a meal.
Mango salsa makes an excellent companion with chicken and pork. They add a tart, yet sweet flavor to fruit salads and smoothies. Mangoes can be frozen, but be certain to remove the skin and core and store in a freezer bag.
VEGETABLES:
Artichokes: This odd-looking vegetable is fat-free, a good source of complex carbohydrates, and contains fructooligosaccharides (FOS), a non-digestible fiber. The human body does not possess the enzymes required to break down FOS. However, bacteria found in the large intestine and colon does contain the enzymes. For this reason, artichokes are beneficial to people who experience bowel problems.
Artichokes are a good source of iron, potassium, magnesium, copper and manganese. They provide nearly 20 percent of the RDA for vitamin C, 23 percent of vitamin K and 17 percent folate.One artichoke contains around 76 calories.
Broccoli: Research has proven broccoli has the potential to prevent cancer. That fact alone should make you want to eat it on a daily basis. Broccoli has also been proven effective in lowering the risk of heart disease and stroke.
Broccoli is rich in beta carotene, calcium, iron, folate, vitamin C and E, and zinc. Broccoli contains about 15 percent of tryptophan; an essential amino acid that aids in sleep and relaxation. Eat this food throughout the day and for an evening snack to keep your nerves calm and to obtain a peaceful sleep.
Garlic: One of the most notable benefits of garlic is its ability to reduce blood pressure. Garlic is also known for its antibacterial properties, which can reduce the risk of infection and illness. Recent studies show garlic may also help reduce the risk of heart disease and cancer.
At only 9 calories per clove, it is a perfect vegetable for those watching their weight. Garlic is a good source of manganese, vitamin B6, vitamin C and calcium. Garlic can be eaten raw, added to nearly every recipe, or baked for a delicious garlic spread. Garlic salt or garlic powder can be used as a salt substitute.
Onions: Not only are onions a good source of fiber, potassium, and B vitamins, they also possess anti-inflammatory and anti-cancer properties. Research indicates onions may help to reduce the risk of heart attack and stroke, and relieve bronchial congestion.
At only 36 calories per medium-sized onion, these flavorful veggies can be abundantly consumed on a daily basis. Raw onions provide the highest level of health benefits. Add a splash of extra virgin olive oil to onion slices and toss on the grill. Fresh herbs and spices can be added for an extra punch of flavor.
Tomatoes: Perhaps one of the most versatile vegetables is the tomato. It can be eaten raw, cooked, steamed, grilled, baked, juiced, or pureed. Tomatoes are compatible with nearly every type of food including meats, vegetables, potatoes and rice.
One tomato contains a mere 17 calories, making it an excellent choice for those following a weight management program. Tomatoes contain a high level of antioxidants and are a good source of vitamins C and E. Just one cup will provide you with more than 50 percent of the RDA of vitamin C, 20 percent of vitamin A and 15 percent of vitamin K. Tomatoes also contain lycopene, a phytochemical known to reduce the risk of heart disease.
GRAINS
Barley and rye: These grains are high fiber whole grains and contain five times more fiber than any other whole grain. Studies show barley can slow the progression of atherosclerosis and may lower the risk of type 2 diabetes. It is believed these grains reduce estrogen levels, help prevent the risk of heart disease, and stabilize blood sugar levels.
Barley and rye are both good sources of potassium and fiber. They contain small amounts of iron, Pantothenate, vitamins B1 and B6, and zinc. One cup of cooked grains contains 270 calories. These grains are a good choice for dinner, as they are high in tryptophan and can aide in restful sleep.
Oats: Starting your day off with a bowl of steaming oats can provide you with energy and brain clarity. Studies have shown eating oats on a daily basis can help to lower blood cholesterol. Oats also have the ability to stabilize blood sugar levels and maintain regular bowel function.
Oats are a good source of fiber, magnesium, zinc, and vitamin E. One cup contains less than 150 calories, making it an excellent choice for those who are watching their waistline.
Quinoa: Pronounced keen-wa, and known as the "Mother of all Grains", this grain contains more protein than any other. Quinoa is an excellent source of manganese, magnesium, iron, and copper. It is a light grain that can be substituted for rice or pasta and makes a nice addition to soups and stews.
Rice: Rice is a good source of both magnesium and potassium. It also contains fiber, iron, niacin, vitamins B1 and B2, and zinc. Rice provides a quick energy boost and is easily digested. Rice helps to maintain bowel health and stabilizes blood sugar levels. There are many varieties of rice including white, brown, basmati, jasmine and saffron.
Wheatgerm: This super grain has been used for centuries to relieve constipation. Studies show wheatgerm supports the heart and may reduce the risk of heart disease. It strengthens the immune system and may help maintain cognitive function as we age.
Wheatgerm is rich in antioxidants and folate. It also contains vitamins B1, B6, and E and is a good source of potassium and zinc. It is recommended to consume two tablespoons of fresh wheatgerm on a daily basis. Sprinkle wheatgerm on cereal, oatmeal, fruit salad or yogurt.
NUTS and SEEDS:
Almonds: Classified as a nut, almonds are actually the seed of the fruit of an almond tree. They offer a delicate and mild flavor to dishes and can be added to vegetables, meats, fruits and desserts.
Eating twelve almonds per day can provide you with the recommended daily allowance of essential fatty acids. Almonds are rich in potassium and are considered a "good" fat. These fruit seeds are high in calories, so limit your intake to no more than twelve per day. Unblanched almonds are considered to be the healthiest choice. Avoid dry roasted almonds or almonds covered in sugar, honey or salt.
Brazil nuts: Brazil nuts contain all the essential amino acids, making them a complete protein. Brazil nuts contain exceptionally high levels of selenium; a powerful antioxidant that can help reduce the risk of heart disease and cancer.
Brazil nuts are an excellent source of zinc, which is essential to digestion and metabolism. Brazil nuts contain a high level of fat and should not be consumed more than three times per week. One serving equals eight nuts and is equivalent to 30 grams of fat.
Chestnuts: These nuts pack a wallop of beneficial carbohydrates, making them an excellent choice for people trying to gain weight. Chestnuts are cholesterol-free, low in sodium, and a good source of dietary fiber.
Additionally, chestnuts contain small amounts of vitamin C, thiamine, and riboflavin. Although chestnuts are considered a "good" fat, they should not be consumed more than four times per week. One serving of chestnuts equal five whole nuts. It's best to roast chestnuts at home by baking them at 350 degrees Fahrenheit for approximately 5-6 minutes.
Pumpkin seeds: Research shows pumpkin seeds to be effective in lowering cholesterol levels, promoting prostate health, and supporting the function of the immune system. Pumpkin seeds are a rich source of potassium, omega-3 fatty acids and zinc. One and one-half ounces of pumpkin seeds can provide over one-third of an adult's daily zinc requirements. However, pumpkin seeds are high in calories and should be eaten in moderation. Limit consumption to no more than three times weekly.
Sunflower seeds: One of the most popular seeds consumed, sunflower seeds are rich in vitamin E and known to reduce the risk of heart disease and cancer. Studies have also shown them effective in guarding against cataracts. Experts recommend eating two tablespoons of sunflower seeds each day. Doing so will double your intake of vitamin E. However, they are high in calories and should be eaten in limited quantities.
Wednesday, March 19, 2008
Twenty Healthy Foods
Friday, March 14, 2008
100 Ways to Cut Calories
REACHING YOUR FAT-LOSS GOALS may be easier than you think. To lose a pound of fat a month, all you need to do is cut 100 calories a day from your diet, assuming the intake and expenditure of all other calories remains the same. That's because a pound of body fat is equivalent to about 3,500 calories. So if you cut 100 calories a day for 31 days, you're cutting 3,100 calories--or about a pound.
Wait...a pound a month? Isn't that a little slow? Well, mounds of research indicate that you're more likely to keep weight off if you lose it slowly. Besides, losing a pound a month doesn't require drastic changes in your eating habits. It can be as simple as eating two egg rolls with your Chinese stir-fry instead of three. Here are 100 painless ways to cut 100 or more calories a day. As a bonus, they all reduce fat or sugar, which means, calorie for calorie, you're getting more vitamins and minerals.
1. Spread 1 tablespoon of all-fruit jam on your toast rather than 1 1/2 tablespoons of butter.
2. Replace 1 cup of whole milk with 1/2 cup of nonfat milk.
3. Eat 2 poached eggs instead of 2 fried eggs.
4. Replace 1/2 cup of granola with 2 cups of Cheerios.
5. Instead of using whole milk and eggs to prepare 2 slices of French toast, use nonfat milk and egg whites.
6. Snack on an orange and a banana instead of a Snickers candy bar.
7. Munch on 35 pretzel sticks instead of 1 ounce of dry-roasted peanuts.
8. Replace 1 cup of sweetened applesauce with 1 cup of unsweetened applesauce.
9. On your lamb-and-vegetable kabob, replace 2 of the 4 chunks of meat with fresh whole mushrooms.
10. Dip an artichoke in 1 tablespoon of low-fat mayonnaise instead of 1 1/2 tablespoons of regular mayonnaise.
11. Steam your asparagus rather than sauté it in 1 tablespoon of butter or oil.
12. Instead of a 5-ounce glass of wine, opt for cherry-flavored sparkling water.
13. For a chewy snack, have 1/2 cup of dried fruit rather than 9 caramels.
14. Replace 3 slices of bacon with 3 slices of Light & Lean Canadian bacon.
15. Eat a Lender's egg bagel instead of a Sara Lee egg bagel.
16. Select 1 cup of home-style baked beans instead of an equal serving of baked beans with franks.
17. Replace 2 biscuits with 2 dinner rolls.
18. When making a sandwich, use 2 slices of Roman Light 7-grain bread instead of Pepperidge Farm wheat bread.
19. Eat 1/2 cup of steamed fresh broccoli instead of 1/2 cup of frozen broccoli in cheese sauce.
20. Make a burrito with 1/2 cup of fat-free refried beans and 1 ounce of nonfat cheese instead of the same amount of traditional refried beans and cheese.
21. Replace an apple muffin with a high-fiber English muffin.
22. Reduce a typical serving of chocolate cake (1/8 of a two-layer cake) by one-third.
23. Switch from 1 cup of whole-milk hot chocolate to 1 cup of steamed 1% milk flavored with a dash of almond extract.
24. Replace 1 cup of caramel-coated popcorn with 2 1/2 cups of air-popped popcorn.
25. Switch from 1/2 cup of yogurt-covered raisins to 1/2 cup of plain raisins.
26. Snack on 1 cup of nonfat plain yogurt instead of 1 cup of custard-style yogurt.
27. Top your celery sticks with 2 tablespoons of fat-free cream cheese instead of 3 tablespoons of regular cream cheese.
28. Replace 2 fried-chicken drumsticks with 2 roasted drumsticks and a cup of peas and carrots.
29. Instead of eating 5 chocolate-chip cookies, savor the taste of 2.
30. Lighten your 2 cups of coffee with 2 tablespoons of evaporated nonfat milk instead of 2 tablespoons of half-and-half.
31. Replace a 12-ounce can of cola with a 12-ounce can of diet cola.
32. Thicken your cream sauce with 1 percent milk and corn starch instead of a roux of butter and flour.
33. At the appetizer tray, choose 4 fresh raw mushrooms instead of 4 batter-fried mushrooms.
34. Use 2 tablespoons of fat-free sour cream instead of regular sour cream (on baked potatoes or in stroganoff). If done twice in the day, 100 calories will be cut.
35. Reduce the size of your steak from 4 1/2 ounces to 3 ounces.
36. Grill a cheese sandwich with nonstick cooking spray instead of margarine.
37. Replace 1 cup of chocolate ice cream with 2/3 cup of nonfat chocolate frozen yogurt.
38. Snack on 2 ounces of oven-baked potato chips instead of regular potato chips.
39. Instead of topping your salad with an ounce of croutons, get your crunch from 1/4 cup of chopped celery.
40. Instead of 1 cup of macaroni salad, eat 3 1/2 cups of spinach salad with 2 tablespoons of low-calorie dressing.
41. Cut the peanut butter on your sandwich from 2 tablespoons to 1 tablespoon.
42. Serve your turkey with 1/4 cup of cranberry sauce instead of 1/2 cup.
43. Order a sandwich on cracked wheat bread instead of a croissant.
44. Complement your hamburger with 1 1/4 ounces of oven-baked tortilla chips instead of a side of fries.
45. Split an apple Danish with a friend rather than eat the entire thing.
46. Order 2 slices of cheese pizza instead of 2 slices of pepperoni pizza.
47. Grab a Dole Fresh Lites Cherry frozen fruit bar instead of a Sunkist Coconut frozen fruit bar.
48. Snack on 1/2 cup of fruit cocktail canned in water instead of 1 cup of fruit cocktail canned in heavy syrup.
49. Switch from 1 cup of fruit punch to 1 cup of sparkling water flavored with 2 teaspoons of concentrated orange juice.
50. Instead of eating garlic bread made with butter, spread baked garlic cloves on French bread.
51. Rather than snack on 1 cup of grapefruit canned in syrup, peel and section 1 small grapefruit.
52. Dip your chips in 1/2 cup of salsa instead of 1/2 cup of guacamole.
53. Switch from 1/2 cup of Frusen Gladje butter pecan ice cream to Breyers butter pecan ice cream.
54. Use 1 tablespoon of mayonnaise in your tuna salad instead of 2 tablespoons.
55. Hold the tartar sauce on your fish sandwich, and squeeze lemon on it instead.
56. Replace 3 fish sticks with 3 ounces of grilled halibut.
57. In sandwich spreads or salads, use 3 teaspoons of dijonnaise instead of 4 teaspoons of mayonnaise.
58. Use 2 tablespoons of light pancake syrup instead of 2 tablespoons of regular syrup.
59. Top your pasta with 1 cup of marinara sauce instead of 1/2 cup of alfredo sauce.
60. For each serving of pasta salad you make, reduce the oil or mayonnaise by 1 tablespoon.
61. Replace 1/2 cup of peaches canned in extra-heavy syrup with 1/2 cup of peaches canned in water.
62. Prepare 1/2 cup of steamed peas and cauliflower instead of frozen peas and cauliflower in cream sauce.
63. Cut back on sampling during cooking. The following "tastes" have 100 calories: 4 tablespoons of beef stroganoff, 3 tablespoons of homemade chocolate pudding, 2 tablespoons of chocolate-chip cookie dough.
64. At an Italian restaurant, snack on a large breadstick instead of a slice of garlic bread.
65. Eat a 3/4-cup serving of pudding made with skim milk rather than a 1-cup serving of pudding made with whole milk.
66. Choose 1/2 cup of brown rice instead of 1 serving of frozen rice pilaf with green beans or 1 serving of frozen Oriental rice and vegetables.
67. Compliment your sandwich with 3/4 cup of split-pea soup instead of 1 cup of chunky bean and ham soup.
68. Replace 3 tablespoons of strawberry topping on your ice cream with 3/4 pint of fresh strawberries.
69. Pass on the second helping of mashed potatoes.
70. Eat 3 grilled prawns with cocktail sauce instead of 3 breaded and fried prawns.
71. Make a pie crust with 1 cup of Grape-Nuts cereal, 1/4 cup of concentrated apple juice and 1 tablespoon of cinnamon, instead of using a traditional graham-cracker crust. You'll save 100 calories per slice.
72. Replace 8 sticks of regular chewing gum with sugar-free chewing gum.
73. Snack on a papaya instead of a bag of M&Ms.
74. Substitute 3 ounces of scallops for 3 ounce of lean beef in your stir-fry.
75. Rather than spread 4 tablespoons of cream cheese on two slices of raisin bread, dip the bread in 1/2 cup nonfat apple-cinnamon yogurt.
76. Munch on 1 cup of frozen grapes instead of an ice cream sandwich.
77. Rather than drink a strawberry milkshake, make a smoothie of 2/3 cup of low-fat milk, 1/2 cup of strawberries and 1/2 a banana.
78. Replace 2 brownies with 2 fig bars.
79. Eat 2 meatballs instead of 4 with your spaghetti.
80. On a hot day, quench your thirst with a glass of ice water with lemon or mint instead of a can of light beer.
81. Eat 1/2 cup of black beans instead of 3 ounces of roast beef.
82. Replace 1 1/2 tablespoons of I Can't Believe It's Not Butter spread with 1 1/2 tablespoons of Nucoa Smart Beat margarine.
83. Choose 1 serving of vegetarian lasagna instead of lasagna with meat.
84. Eat 2 Kellogg's Nutri-Grain bars instead of 2 Kellogg's Pop-Tarts.
85. Drizzle 3 tablespoons of low-calorie French dressing on your salad instead of 2 tablespoons of blue cheese dressing.
86. Replace 1 large flour tortilla with 1 six-inch corn tortilla.
87. Eat a turkey sandwich instead of a chicken salad sandwich.
88. Choose 4 1/2 ounces of tuna packed in water instead of 4 1/2 ounces of tuna packed in oil.
89. At Burger King, have a Whopper Jr. Sandwich with regular fries instead of a Whopper With Cheese Sandwich.
90. Order your Quarter Pounder without cheese.
91. At Jack in the Box, eat a regular taco instead of a super taco.
92. Fix 1 cup of turkey chili with beans rather than regular chili with no beans.
93. Use 1 cup of fat-free cottage cheese instead of regular cottage cheese.
94. Order a sandwich with barbecued chicken instead of barbecued pork.
95. Replace 1 cup of corn with 1 cup of carrots.
96. Reduce your helping of turkey stuffing from 1 cup to 2/3 cup.
97. Have a single scoop of ice cream instead of a double scoop.
98. Replace 2 ounces of corn chips with 2 ounces of SnackWell's wheat crackers.
99. Eat 1 hot dog at the baseball game instead of 2.
100. Shred 2 ounces of fat-free cheddar cheese on nachos instead of regular cheddar.
Waves - A source for Renewable Energy
A company which is willing to develop full-scale machines in order to produce wave energy is called Orecon and it has received until now $24 million from Advent Ventures, Northzone Ventures, Venrok and Wellington Partners. If their research will meet the expectations, then they will begin to manufacture and to commercialize wave power machines.
Orecon has already developed a project and their idea consisting of a buoy destined to crop power. The power coming from the waves hit the buoy and when this happens, the pressure created bestirs a turbine which finally produces the long-expected energy. According to the U.K. company, a system like that will produce around 1.5 megawatts of energy and it will last more than 25 years.
Among the U.K., Ireland is one of the countries that is trying to install wave power systems. WaveBob, an Irish company, is already testing an 1/4 scale device in the waters near Galway and in a few years they it will be complete and will produce 1 megawatt of energy.
Currently, this technology is very expensive and they are not very efficient (only 250 kilowatts per system) and another set-backs are the environmental challenges. Some reports say that this technology is expected to be commercialized as of 2010 or 2015.
Animal Parts On Chinese Auction Website
In China the illegal wildlife trading is very common. Recently, the authorities have tried hard to fight against this illegal commerce. This market is well-spreaded on the internet where you can find multiple auction sites that sell parts of endangered animals. A recent report showed that in Borneo were sold tiger parts and there were photos to prove that.
A study made by International Fund for Animal Welfare in 2007, who took 10 months to be completed, uncovered about 1,900 illegal items from 30 species. Those were all found on web auction sites from China, Hong Kong and Taiwan. It is very hard to find these auction sites because the is not much support from web companies which should are not very interested to improve their filtering systems.
The most popular items on China’s illegal market are the elephant ivory and the bones of the tiger - the ivory represents a souvenir for collectors and the tiger bones are used in traditional medicine. It is very hard to track down the auction web sites because of the many characters of the Chinese language - you can form many words for ivory with minor changes from the original word.
I think that every person who cares a little about the other species that live in our world is against this online trading. Also, we should wake up and realize that every animal is important for our planet.
