Showing posts with label Foods. Show all posts
Showing posts with label Foods. Show all posts

Friday, November 29, 2013

10 Foods That Make You Look Good And Feel Better

Livestrong Logo Official Partner of the LIVESTRONG Foundation LIVESTRONG.COMFood and DrinkDiet and NutritionVitamins and Supplements10 Foods That Make You Look Good And Feel Better

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Wednesday, November 27, 2013

20 Healthiest Foods Under $1

Jan 18, 2013 | By Sara Ipatenco Photo Caption Many grains cost just a few cents per serving. Photo Credit Jupiterimages/Photos.com/Getty Images

Eating healthy and cheap might seem like an insurmountable goal, but it can be done. The trick is to eat what's in season, and also look beyond what sits at eye level on your grocery store shelves. Include a variety of foods from each food group, too, and you'll be able to eat a nutritious and well-balanced diet that doesn't empty your wallet.

There's no denying that fruits and vegetables are an essential part of your diet. They supply vitamin C, potassium and fiber, as well as antioxidants that can help ward off certain illnesses and diseases. Fresh varieties aren't always cheap, however, but there are certain fruits and vegetables that cost less than $1 per serving. Apples, oranges and bananas are among the cheapest options and are also some of your most nutrient-dense choices. For example, one apple costs about 27 cents, according to a 2011 article published in "Eating Well." Sweet potatoes, carrots and spinach cost far less than $1 per serving as well. One sweet potato usually costs about 25 cents and an entire bunch of fresh spinach is about $1. Many supermarkets sell a 1-pound bag of whole carrots for about $1.

Your weekly grocery list probably already includes common grains such as rice and pasta, but even the more exotic-sounding grains cost $1 or less per pound, especially if you purchase them from the bulk bins at your supermarket. Purchase steel-cut oats, which are high in fiber and low in fat and calories. In 2012, an entire pound ran about $1, but that amount will provide several servings of cooked oatmeal. Lentils are another high-fiber option that also supplies a good dose of iron, and a cup costs 25 cents or less. Wheat germ should make it into your shopping cart as well. It's high in fiber and folate and costs less than $1 a pound. Use whole-grain pasta, which is more nutritious than white versions. In 2012, you could buy an entire 1-pound box of whole-wheat pasta for $1 or less. Split peas are high in fiber and iron and buying them dry is a cheap way to add them to your diet.

Beans are among the cheapest protein options on supermarket shelves. A can of most types of beans is less than $1, but you can also buy a bag of dried beans for about $1, which will yield many more servings. Eggs are rich in protein, too, and each egg costs just a few cents. In fact, you can often purchase a dozen eggs for around a dollar. Even pricier organic eggs, which can cost $3 to $4 a dozen, are still less than $1 per egg. Canned tuna makes the list because it's about $1 or less per can, but it's rich in protein, iron, potassium and zinc. A handful of nuts costs less than a dollar, but it supplies a good dose of protein, fiber and vitamin E. For example, an ounce of pecans costs around 75 cents. Nuts are also a good source of heart-healthy unsaturated fat. Tofu is a vegetarian source of protein that's quite inexpensive and rich in nutrients such as calcium.

In 2012, an entire gallon of milk cost about 3 or 4 dollars, but that means that a 1-cup serving costs only about 25 cents. Skim milk is your healthiest choice because it's fat-free, but it supplies just as much calcium, vitamin D and protein as whole and reduced-fat versions. Yogurt is another cheap dairy food, and a carton usually costs between 50 and 75 cents. An entire block of cheese might cost a few dollars, but a 1-ounce serving of most varieties costs far less than $1. Choose reduced-fat cheese, which contains less saturated fat and delivers a healthy dose of calcium and phosphorus, two minerals crucial to the health of your bones and teeth.

A cup of tea, especially green and black tea, costs far less than $1, and it supplies a wealth of antioxidants that can ward off chronic health conditions such as cancer and heart disease. If you drink 12 ounces of tea per day, you have as much as a 50 percent reduced risk of having a heart attack, according to the Eating Well website.

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Fermented Foods for Back Pain

Jul 11, 2012 | By Sirah Dubois Photo Caption Back pain can be referred from gastrointestinal problems. Photo Credit Keith Brofsky/Photodisc/Getty Images

Fermented foods may have unusual, pungent or sour tastes, but they are easily digested and promote gastrointestinal health in a variety of ways. Eating fermented foods won’t prevent the majority of causes of back pain, but it may play a role in reducing referral pain from the stomach and intestines. Consult your chiropractor about the cause of your back pain and ask if fermented foods or other dietary factors may be helpful.

Back pain has a variety of causes, including trauma, degenerative diseases, cancer, infections and referral from other regions such as the kidneys or gastrointestinal system. Referral pain is difficult to identify because it feels similar to the pain derived from strains and sprains of muscles and connective tissue of the spine. Pain derived from the spine typically involves inflammation and reduced range of motion. In contrast, referred back pain usually doesn’t cause inflammation or spinal dysfunction. Pain gets referred to the back from organs close to the spine or from more distant tissues that share nerve fibers.

Fermented foods are more commonly referred to as aged or cured foods. Fermentation is a process in which friendly bacteria and yeast safely break down food. In a sense, fermented foods are partially digested by microorganisms, which make them much easier to digest when you eat them. Common examples of fermented foods include yogurt, aged cheeses, sour cream, kefir, soy sauce, natto, tempeh, miso, pickles, apple cider vinegar and cured meats. Most fermented foods have strong tastes and aromas. Many also have a variety of health benefits, some of which may help relieve certain types of back pain.

The connection between eating fermented foods and alleviating your back pain may seem obscure, but it exists in some cases. Fermented food is easily digested into nutrients without the expenditure of much energy or additional enzymes, which is important for people who have gastrointestinal conditions such as celiac disease. Many fermented foods, most notably yogurt and kefir, are rich in friendly bacteria known as probiotics, which can deter infections, soothe ulcerations, reduce malabsorption and eliminate bloating in the large intestine. Since various gastrointestinal conditions and symptoms are a common source of referred back pain, eating certain fermented foods may be helpful. Furthermore, most fermented foods are rich in ascorbic acid or vitamin C, which boosts the immune system and promotes tissue healing.

Eating fermented foods may help with referred pain, but the vast majority of back pain is caused by injury or disease processes of the spine and related nerves, muscles, ligaments, tendons and intervertebral discs. As such, eating fermented foods is unlikely to have an effect on serious or debilitating causes of spinal pain, so it is important to see your primary health-care physician and get properly diagnosed and treated.

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Sunday, November 24, 2013

The 5 Best Foods You Aren't Eating

Mar 26, 2012 | By Katie Farmand Photo Caption SMALL FOODS, BIG VALUE: Chia and Hemp seeds provide powerful doses of protein and healthy fats. Photo Credit iStockPhoto.com

Even if you’re the poster child for healthy eating, you’ll eventually grow tired of green tea, almonds, and Greek yogurt. And that’s fine, because your local store is stocked with lesser-known superfoods that pack a serious nutritional punch—and deserve a spot on your plate.

Here are five underappreciated foods you should be eating, plus easy ways to work them into your daily diet.

Also known as nooch, Nutritional Yeast is deactivated yeast, so it won’t rise during baking. Its cheesy, nutty flavor makes it a great healthy topping for salads or salty snacks like popcorn.

WHY IT’S HEALTHY: Nutritional yeast is a rich source of vitamin B12, a nutrient that boosts your energy, protects your brain, and promotes healthy skin, hair, and nails, says Lainie Cooper, a Denver-based nutritionist. It’s also a complete protein (a protein source like meat, eggs, and milk that contains all nine essential amino acids), so it’s a great addition to vegetarian and vegan diets.

HOW TO EAT IT: Stir 1-2 tablespoons into sauces, soups, or stir-fries to add rich flavor and a protein boost without a lot of extra calories (2 tablespoons has about 60 calories).

Originally famous their ability to sprout from funny-looking clay animals, Chia Seeds are making a comeback—this time, in the grocery store. These miniature black seeds are mostly flavorless, but add a nice texture to salads and soups.

WHY THEY’RE HEALTHY: A single serving of chia seeds provides a hefty dose of antioxidants, protein, fiber, zinc, iron, and omega-3 fats—for only 140 calories. Chia’s high dose of omega-3s can help reduce inflammation, treat or prevent anxiety and depression, and even slow the aging process, says Cooper.You don’t have to grind chia to reap the maximum benefits, and the seeds don’t spoil quickly, making them much more convenient than flaxseed.

HOW TO EAT THEM: Sprinkle chia seeds on cereal, yogurt, salads… really anything! The seeds form a gel when mixed with liquid, so they’re great for thickening smoothies, salad dressings, and soups.

Similar to yogurt in taste, this fermented dairy drink is like a thick, protein-packed smoothie.

WHY IT’S HEALTHY: The complete proteins in kefir are easily digested, so even people who are lactose intolerant may consume the drink. Because it’s packed with gut-friendly bacteria called probiotics, kefir has been shown to enhance the immune system, balance digestion, and even lower cholesterol. It’s also an excellent source of vitamin D and calcium, says Gina Casagrande, dietician and wellness coach.

HOW TO EAT IT: Pour a glass for a light breakfast or a sweet snack. Just be careful: Since kefir is so packed with healthy probiotics, you may need to build a tolerance to it. Start with a small glass (about half a cup) and increase the amount every few days.

Hemp—available in seeds, nuts, protein powder, and oil—can easily be added into your favorite meals to skyrocket the nutritional value.

WHY IT’S HEALTHY: Hemp oil is more loaded with essential fatty acids (omega-6 and omega-3) than any other oil. These “good” fats can help reduce risk of heart disease, diabetes, Alzheimer’s, and a host of other chronic diseases. Hemp is also packed with complete protein (again, the type with all nine amino acids), making it an excellent choice for vegetarians and vegans, says nutritionist Torey Jones, R.D.

HOW TO EAT IT: Toss two tablespoons of hemp seeds into your oatmeal or stir-fry. Or add them to a smoothie for an extra dose of protein.

With a less pungent flavor and nearly twice the antioxidants of fresh garlic, black garlic—aged, fermented garlic—may be the best ugly food you eat.

WHY IT’S HEALTHY: The powerful antioxidants in black garlic protect your cells from disease and can even help you stay younger longer. “As we age, we ‘rust’ due to our body's use of oxygen to metabolize food, as well as sun, smoke, pollution, and many other factors, “Casagrande says. “Antioxidants may help slow the aging process by blocking that ‘rust’ from forming.“

HOW TO EAT IT: The gentle, sweet flavor of black garlic makes it a versatile superfood—add it into any recipe in which you’d use fresh garlic, from pasta dishes to soups and stews. The best part? No garlic breath.

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