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Alke
07-19-2004, 06:14 PM
Well, we know what to eat but WHY do we need to eat it?

Amazingly enough, most of the best foods are fruits and veggies, but how many people SAY they eat their veggies compared to those that actually do? Our bodies have natural cravings for sweets = when our bodies try to tell us to eat fruits and veggies most people grab a MAN-MADE sweet rather than what mother nature intended us to eat.

Their are even pills out there to CURB ones cravings! I think cravings are our bodies way of telling us we are lacking in some aspect of our diet and we should listen to out bodies and not abuse them.

I put together the following info for my trainees and thought it might help others out there so I am posting it here as well :)

Eggs
Fight eye disease, lower (!) cholesterol
Eggs will surprise you. Did you know eating them can help prevent heart and eye disease? "Eggs have gotten a bad rap; they're actually one of the best overall food sources available," says Rosenbloom. "They're very low in saturated fats and provide a lot of important nutrients. And the yolk is among the very best sources of lutein, an antioxidant that may help prevent age-related macular degeneration."
But what about that cholesterol matter? Granted, a yolk has 213 milligrams of cholesterol—two-thirds of the recommended daily value—but newer research finds that it also contains phosphatidylcholine, which in lab animals decreased the absorption of dietary cholesterol contained in eggs into the bloodstream. In fact, a landmark study on 38,000 men in The Journal of the American Medical Association, part of the ongoing Health Professionals Follow-Up Study, concluded that eating one egg each day is "unlikely" to play any role in heart disease.

CINNAMON contains a potent antioxidant called methylhydroxy chalcone polymer (MHCP). The most exciting recent news is its ability to improve blood sugar and cholesterol levels. One-half teaspoon daily can reduce fasting glucose by 18-29 percent, triglycerides by 23-30 percent and LDL cholesterol by 12-26 percent.


Canteloupe
one quarter supplies as much vitamin A and C as most people need in an entire day.

Avocado
Neutralizes heart risks
Like peanut butter, avocado packs plenty of fat per serving, but also like peanut butter, most of the fat is the good unsaturated kind. At only 160 calories, a half avocado—the typical serving—also has the same amount of fiber as one slice of whole wheat toast. It also provides vitamin C and vitamin B6, and about one-third of your daily requirement of folate, a nutrient that helps neutralize excess levels of heart attack-causing homocysteine.


Sweet Potatoes
One of the most nutritius veggies you can eat. Contains carotenoids, vitamin C, potassium and fiber.

Broccoli
2 spears
Contains vitamins C, A, Beta Carotene and Fiber.

Apples
Protect lungs
No surprise that apples make this list. But chances are you never knew that eating an apple a day is particularly good for your lungs, all the more so if you smoke. In a study presented before the American Thoracic Society, British researchers said that apples were more effective than other fruits and vegetables in reducing the risk of developing serious disease, including lung cancer. In another study, Dutch scientists found that smokers who ate an apple a day were half as likely to develop chronic obstructive pulmonary disease (COPD), an umbrella term for emphysema and chronic bronchitis.
But apples aren't just for smokers. They're a genuine nutritional treasure: An apple contains only 81 calories, with almost no fat and three grams of fiber—including a type called pectin that helps lower cholesterol levels and moderate blood sugar—says Rosenbloom. It also contains hefty amounts of boron, a mineral believed to boost alertness and help curb calcium losses that lead to osteoporosis.


Carrots
2 medium
2 carrots every other day provide enough beta carotene to reduce stroke risk by half for men who already have symptoms of heart disease

ONION (ALLIUM) FAMILY includes onion, garlic, shallot, chive, leek and asparagus. The entire food family provides anti-microbial benefits. As far back as 5,000 years, Garlic, in particular, has shown its ability to fight the plague, amoebic dysentery, many types of bacteria, fungi, parasites and viruses. Garlic can also help lower cholesterol and blood pressure while increasing natural killer cell activity.


Chili Peppers
1 or more peppers
The heat source in chilis, capsaicin, is an antioxidant. Contains blood thinning properties to prevent strokes, lowers cholesterol, protects DNA against carcinogens, may stimulate release of endorphins ("natural high" chemicals)

Spinach and Kale
1 cup uncooked
Contains vitamins A and C, calcium, folic acid and magnesium which help control cancer, reduces heart disease and stroke risk, blocks free radicals and may help prevent osteoporosis.

Mushrooms
1/4 cup dried ****akes or other exotic mushrooms
Contain beta-glucan, which stimulates immune system. ****ake, enoki, zhuling and reishi all have anti-cancer and antiviral effects

Tomatoes
1 med. tomato
Contain lycopenes - an antioxidant more potent than vitamin C. Stimulates immune function and may slow degenerative diseases

Strawberries
1/2 cup
Contains ellagic acid, which contains anti-cancer properties

Papaya, Pineapple & Kiwi
one papaya,
1 cup pineapple,
1-2 kiwis
High amounts of enzymes that help combat everything from autoimmune diseases, allergies, and cancer to AIDS

Mangoes
1 mango
Contains bioflavonoids that aid the immune system

Citrus Fruits
1 lg. orange or equivalent
Contains vitamin C which helps your body fight cancers (lung, cervical, esophagus & stomach). Rich in bioflavonoids, folic acid and fiber.

Apricots
3 fresh
Fresh apricots are high in beta-carotene. Also contains vitamin C and fiber.

Bananas
1 medium
Rich in magnesium (helps protect circulatory system), potassium and slowly-absorbed sugars. Good source of pectin (a soluble fiber). Prevents radical swings in blood sugar

Garlic
2-3 cloves fresh or
1 tsp. Garlic Powder
May lower cholesterol and blood pressure. May contain chemicals capable of destroying cancer cells

Blueberries
Boost immunity
The best topping for your cereal—or any other meal? Blueberries, according to researchers at the USDA Human Nutrition Research Center on Aging at Tufts University. They tested almost 40 different fruits and vegetables—and found that this tiny fruit packs in the most antioxidant power. In fact, in only one-half cup, you can get twice as many antioxidant nutrients as most Americans consume in an entire day, says lead researcher Ronald Prior, Ph.D. That serving also delivers a mere 40 calories, virtually no fat, a hefty amount of vitamin C, and nearly two grams of fiber.


Green Tea
1 cup
Green tea contains polyphenols, which may reduce heart disease, cancer and stroke risk

Peanut Butter
Combats diabetes, heart disease
In addition to sticking to the roof of your mouth, this school lunchbox staple may help stick it to two of the biggest health threats to aging Americans—diabetes and heart disease. Last November, Harvard researchers reported in The Journal of the American Medical Association that women who ate peanut butter or other forms of nuts at least five times a week lowered their risk of diabetes by 21 percent compared to those who didn't. This, thanks to the hefty amounts of monounsaturated and polyunsaturated fats in nut products. These good-for-you fats improve glucose and insulin stability, as well as protect against heart disease, says researcher Rui Jiang, M.D.
Another good thing about peanuts (and all kinds of nuts, for that matter): They're good sources of fiber, says Christine Rosenbloom, Ph.D., a nutritionist at Georgia State University. The soluble fiber in peanuts helps control blood glucose and prevents dietary fat and cholesterol from entering the bloodstream, while insoluble fiber helps speed food through your digestive track, keeping you regular. Nuts are also loaded with the amino acid arginine, which may help relax blood vessels for better blood pressure control. Aim for a daily tablespoon of peanut butter or one ounce of nuts—enough to fill a shot glass or a regular handful.


Beans
1 cup
High in protein and complex carbohydrates, low in fat. Contains both soluble and insoluble fiber. Contains phytochemicals and protease inhibitors that may help prevent cancer, Iron, Folic Acid and fiber.

Soybeans & Tofu
4 ounces tofu or equivalent soy product
Lowers "bad" LDL cholesterol levels in bloodstream which reduces heart disease risk. Studies have shown that people who regularly eat soy products have reduced risk or lower rates of prostate, colon, lung, rectal and stomach cancers.

ALGAE include chlorella, spirulina and blue-green algae. They have been on Earth for more than two billion years! They boast the most bioavailable sources of complete protein, vitamins and minerals, chlorophyll. The amazing benefits of algae include boosting the immune system, detoxifying heavy metals and pesticides, aiding digestion, speeding up the healing process, alkalizing an acidic system and fighting bacterial infections associated with surgery. Recent U.S. and Chinese research has shown that the chlorophyll found in marine algae can even reduce liver cancer. Seaweed and other sea vegetables are low calorie food sources of algae. Drinking chlorella tea and taking blue-green algae and spirulina in drink and supplement forms are also recommended.


Salmon
3 ounces
Contains omega-3 oils to fight heart disease. Contains calcium, magnesium, protein and B-vitamins.

Oats
1 cup oatmeal,
1-1/2 packets instant oatmeal, or
1-1/4 cup oat flakes cereal
Oat bran lowers cholesterol and blood pressure. May reduce risk of colon cancer. Oatmeal contains both soluble and insoluble fiber.

-Booyah Baby!

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dsuh
07-19-2004, 07:51 PM
nice.. I'll be adding some of the to my cutting diet.