(Source: the-more-u-know, via nutrifitblr)

(via nutrifitblr)

maptohealth:

The Most Popular Berry is Back!

The heart-shaped silhouette of the strawberry is the first clue that this fruit is good for you. These potent little packages protect your heart, increase HDL (good) cholesterol, lower your blood pressure, and guard against cancer.

Packed with vitamins, fiber, and particularly high levels of antioxidants known as polyphenols, strawberries are a sodium-free, fat-free, cholesterol-free, low-calorie food. They are among the top 20 fruits in antioxidant capacity and are a good source of manganese and potassium. Just one serving — about eight strawberries — provides more vitamin C than an orange.

Sure, sugar tastes great, but foods and drinks with lots of added sugars lead to consuming more calories than needed and may result in weight gain.

Here are some tips on limiting added sugars while treating your sweet tooth:

• Enjoy fruit, a naturally sweet treat.
• Add to salads, salsas, sauces, toppings and more.
• Snack on fruit and enjoy as dessert instead of candy, cookies or pastries.
• Use fruit to sweeten oatmeal or cereal.
• Drink healthy drinks.
• Switch to water or low-fat or fat-free milk instead of sodas, energy drinks or sports drinks.
• Drink 100-percent fruit juice in moderation instead of sugary fruit drinks.
• Try carbonated beverages with no added sugars or add lemon, limes or cucumbers to water for additional taste.
• Compare foods.
• Read food labels of packaged foods and choose the ones with little or no added sugars.

(Source: transformingninjaturtles)

7 Super Sources of Omega-3’s

Omega-3 fatty acids are all the rage these days. Why? Because extensive research indicates that these heart-healthy fats may play a key role in keeping our brains and bodies healthy. A nutritious diet rich in Omega-3 fatty acids may help reduce inflammation, prevent heart disease and arthritis, positively impact behavior and cognitive function, and even help you look better (thanks to its skin enhancing properties). 

1. Flaxseed is the richest source of ALA. Meet your Omega-3 needs with 2 tablespoons of ground flaxseed (3,800 mg of Omega-3s). 
2. Salmon - This coldwater fish contains between 900 and 1,800 mg of DHA and EPA per 3-oz serving. While salmon is the most talked about source of Omega-3s, the same size serving of lake trout can contain more (1,700 mg), while herring, halibut and flounder are also good sources of Omega-3s. Aim for 2 servings (3-4 ounces cooked portion) of fish weekly.
3. Omega-3-enriched eggs contain all three types of omega-3 fatty acids, thanks to adding flaxseed or algae to the diets of egg-producing hens. These specialty eggs contain about 60-150 milligrams of Omega-3’s per egg.
4. Another excellent source of ALA (2,600 mg in 1 oz), walnuts can be sprinkled on salads, cereal, oatmeal and added to your favorite baked goods. Other nuts that contain omega-3s include pecans and butternuts (also called white walnuts). 
5. Soybeans - You don’t often hear about this plant source of Omega-3’s, but one serving of cooked soybeans contains more omega-3s (in the form of ALA) than some coldwater fish! Tofu, which is made from soybeans, contains Omega-3’s, too, but only about one-third as much as the whole cooked beans do. Add them to casseroles, soups, burritos or any other recipe that normally calls for beans.
6. Sardines - This tiny fish are rich in DHA and EPA, and less expensive than other types of fish. Add them to sandwiches, pizzas, salads or as a topping for snack crackers or bread. Since canned sardines are higher in sodium, balance out your meal with low sodium fruits and veggies.  
7. Canola Oil - Less expensive than olive oil, canola oil can also withstand higher cooker temperatures. This heart-healthy oil contains 1,300 mg of Omega-3s per tablespoon (more than olive oil), but both make excellent choices for increasing your consumption of the Omega-3 ALA.

Herb of the Day

Name: Chamomile

Uses: Chamomile has been widely used in children and adults for thousands of years for a variety of health conditions. The herb is often used for sleeplessness, anxiety, and gastrointestinal conditions such as upset stomach, gas, and diarrhea. It is used topically for skin conditions and for mouth ulcers resulting from cancer treatment.

How Its Used: The flowering tops of the chamomile plant are used to make teas, liquid extracts, capsules, or tablets. The herb can also be applied to the skin as a cream or an ointment, or used as a mouth rinse.

FREAKY ABOUT FREEKEH

Freekeh is an old grain. It’s been enjoyed for centuries in countries such as Syria, Lebanon, Jordan and Egypt. Now freekeh (pronounced “free-kah”) is gaining popularity in American kitchens, particularly for its nutritional punch. Compared to other grains, it is higher in protein, fiber, vitamins, and minerals and lower in glycemic index.

What Is It?

Freekeh is made from young wheat (typically durum) that is harvested while still green and put through a roasting and rubbing process during production. It has a smoky, nutty flavor and a firm, chewy texture similar to bulgur. It’s versatile and easy to work with in the kitchen.

Freekeh cooks in 20 minutes and can easily be substituted for rice or couscous in a meal, and can be enjoyed as a cereal, in the form of puddings, in soups, casseroles or even enjoyed as a pilaf/side dish.

Health Benefits

Alternating your rice with freekeh could come with some additional health benefits:

• It might help you lose weight: Freekeh has four times the amount of fiber as brown rice. And research shows that a fiber-rich diet is linked to lower body weight.
• It could protect your eyes: Freekeh is rich in lutein and zeaxanthin both of which have been positively associated with prevention of age-related macular degeneration. Lutein and zeaxanthin are carotenoids (a type of antioxidant) that promote eye health.
• It may tame your tummy: Emerging research suggests that freekeh may offer benefits to digestive health. Like other high fiber foods, it may help prevent constipation and lower risk of developing diverticular disease. It can also act like a prebiotic to increase healthy bacteria in your digestive tract.

Freekeh can be found at ethnic stores and is becoming more available in health food stores and supermarkets.

*One thing to keep in mind, however, is that freekeh is not gluten-free, and therefore not safe for celiacs. It may fit into a diabetes meal plan, but it’s best to consult with your registered dietitian or health practitioner first.

maptohealth:

Confessions of a Hypochondriac

Hypochondria is a belief that physical symptoms are signs of a serious illness, even when there is no medical evidence to support the presence of an illness.

People with hypochondria are overly focused on their physical health. They have an unrealistic fear of having a serious disease. This disorder occurs equally in men and women.

The way people with hypochondria think about their physical symptoms can make them more likely to have this condition. As they focus on and worry about physical sensations, a cycle of symptoms and worry begins, which can be difficult to stop.

It is important to realize that people with hypochondria do not purposely create these symptoms (malingering). They are unable to control the symptoms.

People who have a history of physical or sexual abuse are more likely to have this disorder. However, this does not mean that every person with a hypochondria disorder has a history of abuse.

People with hypochondria are unable to control their fears and worries. They often believe any symptom or sensation is a sign of a serious illness.

They seek out reassurance from family, friends, or health care providers on a regular basis. They feel better for a short time at most, and then begin to worry about the same symptoms, or about new symptoms.

Symptoms may shift and change, and are often vague. People with hypochondria often examine their own body.

Those who are affected may recognize that their fear of having a serious disease is unreasonable or unfounded. 

maptohealth:

take notes!

maptohealth:

Five Water-Rich Foods to Keep You Hydrated

It’s hot out there! When the mercury rises, so does your need for water. To keep it functioning normally and to prevent dehydration, your body needs an ongoing water supply throughout the day—especially in extreme temperatures. And while nothing beats a tall glass of water to quench your thirst, foods can also supply some of your daily water needs. Enjoy some of these water-rich choices to beat the heat.

1. Lettuce: Crisp lettuce tops the list: it’s 96 percent water. In addition to assisting in hydration needs, lettuce is also a source of potassium, folate, antioxidants and smaller amounts of vitamins C and K. So load up! 
2. Watermelon: It’s also made up of about 91 percent water and is a source of vitamins A and C and contains lycopene, fiber and potassium. 
3. Grapefruit: This tropical fruit is about 90 percent water. Grapefruit is also low in calories and a good source of phytonutrients and vitamin C. Pink and red varieties also provide vitamin A and lycopene. 
4. Broccoli: Broccoli might not be the obvious choice, but this cruciferous veggie packs a wallop of H2O, coming in at about 89 percent water. In addition, it includes vitamin C, calcium, fiber, iron and beta carotene (which is converted to vitamin A by the body). 
5. Low-fat dairy: Can add protein, phosphorus, potassium and vitamins A and D to your diet, but guess what? It’s also a source of water! Low-fat milk and yogurt rank high on the list of water-rich foods, at 89 percent and 85 percent water, respectively. So eat your recommended three cups today!

hot-fitness-babes:

5 reasons to drink green tea

(via runningtobefree)

maptohealth:

10 Food to Help Your Skin Glow

1. Almonds - Almonds are seeds, not nuts, and they’re stuffed with vitamin E, a potent sun blocker. People who consumed 14 milligrams of the vitamin per day (about 20 almonds) and then were exposed to UV light sunburned less than those who took none. Vitamin E acts as an antioxidant that helps to protect skin cells from UV light and other environmental factors that generate cell-damaging free radicals.
2. Carrots - Think of them as orange wonder wands—good for eyeballs, good for clearing up breakouts.  Vitamin A helps prevent the overproduction of cells in the skin’s outer layer. That’s where dead cells and sebum combine and clog pores. Another reason to snack on carrots: Vitamin A also reduces the development of skin-cancer cells. Nibble on a half-cup of baby carrots (that’s about 16) per day.
3. Dark Chocolate - It’s medicine—so of course you need it! ;) Flavonols, the antioxidants in dark chocolate, reduce roughness in the skin and protect against sun damage. In a study published in The Journal of Nutrition, women who drank cocoa fortified with 326 milligrams of flavonols (equal to a standard Hershey’s Special Dark bar) had better skin texture and stronger resistance to UV rays than those who drank cocoa containing just a small amount of the antioxidant. You need just a few ounces a day.
   Sort-of-Suitable Switch Blackberries, blueberries, cherries, raspberries—though you’d have to eat a huge amount.
4. Flaxseeds - These seeds contain omega-3 fatty acids, which erase spots and iron out fine lines. The fats are believed to stifle your body’s response to irritation and attract water to skin cells to plump up the skin and reduce wrinkle. Sprinkle seeds on oatmeal or yogurt.
   Suitable Switch Flaxseed oil (1 Tbsp with sauteed veggies); salmon (4 oz); walnuts (1 oz, or about 14 halves)
5. Green Tea - When it’s hot, the bionic brew releases catechins, a type of antioxidant with proven anti-inflammatory and anti-cancer properties. (The tea’s antioxidants start to degrade as it cools, so drink it while it’s hot.) Drinking at least two cups a day not only helps prevent skin cancer but may reverse the effects of sun damage by neutralizing the changes that appear in sun-exposed skin.
   Suitable Switch White tea
   
6. Safflower Oil - The omega-6 fatty acids found in safflower oil can be the ultimate moisturizer for people who suffer from painfully dry, flaky, itchy skin. They keep cell walls supple, allowing water to better penetrate the skin. Scientists have found that this oil may help people who suffer from severe conditions like eczema.
   Suitable Switch Cooking oils like borage, soybean, or corn oil
7. Spinach - You could probably build a fortress against the Big C with these leaves. It’s thought that the folate in these veggies may help repair and maintain DNA—basically bolstering cells’ ability to renew themselves. That reduces the likelihood of cancer-cell growth. The added bonus to Popeye’s fix: The water in greens penetrates cell membranes—which makes for plumper and less wrinkled skin. 
   Suitable Switch Collard greens
8. Sweet Potatoes - They not only pack a big yum; they’re also loaded with vitamin C, which smooths out wrinkles. Vitamin C is essential to collagen production, and the more collagen you have, the less creased your skin looks. In fact, a recent study in The American Journal of Clinical Nutrition found that volunteers who consumed about four milligrams of C (that’s about half a small sweet tater) daily for three years decreased the appearance of wrinkles by 11 percent.
   Suitable Switch Carrots (1 large or 16 baby); orange juice (6 oz)
9. Tomatoes - Sure, they’re swell on salads, but cook them down and these plump little beauties can help save your skin. Why? Lycopene, the phytochemical that makes tomatoes red, helps eliminate skin-aging free radicals caused by ultraviolet rays. Your body gains the most sun-shielding nutrients when the vegetable is heated. Just a half-cup of cooked tomatoes or pasta sauce has 16 milligrams of lycopene; along with ample sunscreen, that daily dose should help keep you out of the red.
   Suitable Switch Watermelon (1/16 of a whole melon)
10. Tuna in a Can - Your favorite sandwich melt has a little secret: selenium. This nutrient helps preserve elastin, a protein that keeps your skin smooth and tight. The antioxidant is also believed to buffer against the sun (it stops free radicals created by UV exposure from damaging cells). Three ounces, or half a can per day, can help.
    Suitable Switch Brazil nuts (about 12); turkey (1 cup) 

(via thecouragetofeel)