Recipes for the Mind, Body, Soul, Fitness, and Health!!
Facts of Life: Stick to the List and watch the definition happen:
Eat 6 small meals a day
Eat lean protein and complex carbohydrates at every meal
Lean protein can come from lean poultry, fish, egg whites, soy beans, legumes, lebtils, and limited nuts
(remember we are going for defined abs) 2 handfuls a day is suffice
Complex Carbohydrates come from fresh fruits and vegetables and whole grains
Drink plenty of water everyday at least 3 liters almost a gallon
avoid all processed refined and chemically charged foods
avoid sugars except for naturally occuring sugars in fruits
avoid trans and saturated fats
avoid sodas and juices since they contain loads of sugars,either real or fake (I just cant seem to follow this one well)
Limit treats to once per week rather than an entire day..
What to eat before you workout???
Eat complex carbs for energey before a workout and lean proteins afterward for tissue repair
Eat at least an hour before you begin your workout
10 Superfoods for a super Body:
1. Lemon just one lemon has more than 100% of your daily intake of vitamin C, which may help increase "good"
HDL cholesterol levels and strengthen bones. Citrus flavonoids may help inhibit the growth of cancer cells and
act as an anti-inflammatory.
Quick Tip: add a slice of lemon to your green tea. 1 study found that citrus increases your body's ability to absorb
the antioxidants in the tea by 80%...
Heart Healthy, Cancer preventing, & Bone building
2. Broccoli One medium stalk of broccoli contains more than 100% of your daily Vitamin K requirement and almost
200% of your recommended daily dose of Vitamin C- 2 essential bone- building nutrients
The same serving also helps starve off numerous cancers.
Quick Tip: Zap it! Preserve up to 90% of broccoli's vitamin C by microwaving.(steaming or boiling holds on to just 66% of the nutrient).
Cancer preventing, Bone building
3. Salmon A great source of omega-3 fatty acids, which have been linked to a reduced risk of depression, heart disease and cacner.
a 3 ounce serving contains almost 50% of your daily dose of niacin, which may protect against Alzheimer's disease and memory loss.
Quick Tip: Opt for wild over farm-raised, which contains 16 times as much toxic polychlorinated biphernyl (PCB) as wild salmon.
Heart healthy, cancer preventing, and brain boosting
4. Garlic Garlic is a powerful disease fighter that can inhibit the growth of bacteria, including E. Coli.
Allicin, a compound found in garlic, works as a potent antiflammatory and has been shown to help lower cholesterol and Blood pressure levels.
Quick Tip: Crushed fresh garlic releases the most allicin. Just don't overcook; garlic exposed to high heat for more than 10 minutes loses
important nutrients.
heart healthy, immune strengthing
5. Spinach spinach contains lutein and zeaxanthin, 2 immune boosting antioxidants important for eye health.
Recent research has found that among cancer- fighting fruits and veggies, spinach is one of the most effective.
Quick Tip Spinach is a healthy- and flavorless- add to any smoothie. You won't taste it, we promise. Try blending 1 cup spinach,
1 cup grated carrots, 1 banana, 1 cup of apple juice and ice.
Cancer preventing, and immune strengthing
6. Beans Eating a serving of legumes (beans, peas, lentils) four times a week ca lower your risk of heart disease by 22%.
That same habit may also reduce your risk of Breast Cancer.
Quick Tip: The darker the bean, the more antioxidants it contains. 1 study found that black bean hulls contain 40 times the
amount of antioxidants of white bean hulls.
heart healthy, and cancer preventing
7. Walnuts contain the most omega-3 fatty acids, which may help reduce cholesterol, of all nuts.
Omega-3s have been shown to improve mood and fight cancer; they may protect against sun damage, too (but don't skip the SPF!)
Quick Tip: Eat a few for desert: the antioxidant melatonin, found in walnuts, help to regulate sleep.
Heart healthy, cancer preventing, brain boosting
8. Avocado Rich in healthy, satisfying fats proven in one study to lower cholesterol by about 22%. One has more than
1/2 the fiber and 40% of folate you need daily, which may reduce your risk of heart disease.
Quick Tip: Adding it to your salad can increase the absorption of key nutrients like beta-carotene by 3 to 5 times
compared with salads without this superfood.
Heart healthy
9. Potatoes 1 red potato contains 66 micrograms of cell-building folate- about the same amount found in 1 cup of spinach
or broccoli.
1 sweet potato has almost 8 times the amount of cancer-fighting and immune-boosting vitamin A you need daily.
Quick Tip: Let your potato cool before eating. Research shows that doing so can help you burn close to 25% more fat after a meal,
thanks to a fat-resistant starch.
Cancer preventing, immune boosting
10.Dark Chocolate Just 1/4 of an ounce daily can reduce blood pressure in otherwise healthy individuals.
Cocoa powder is rich in flavonoids, antioxidants, shown to reduce "bad" LDL cholesterol and increase "good" HDL levels.
Quick Tip: A dark-chocolate bar contains about 53.5 milligrams of flavonoids, a milk chocolate bar has fewer than 14.
Heart Healthy
information from Fitness October 2008
And another food that I have found to be helpful that was not listed above is 2 small watermelons a week acts as a cancer blocker to some types of cancer.. It will not however cure cancer but it has been found to stop cacner from spreading in its tracks..
