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Healthy Eating

Today’s Inspiration: Black Health Champions Living Long Lives

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Today’s Inspiration:  I want you to take a look at two videos this morning featuring 2 of my favorite Black health champions.  One is from 112 year old chef Bernando LaPallo (He is 109 in the video). LaPallo attributes his health and longevity to a mostly vegetarian and raw food diet and various other natural and alternative health habits.  The other is of the amazing Annette Larkins, an avid raw food vegan at 71.  She was interviewed by the Tom Joyner Morning Show in this clip.  These amazing people are two examples that show us how important healthy eating is to our longevity and that we can grow old without thinking that chronic disease is inevitable.  They are Black Health Heroes to me.

Check out his YouTube channel for other recipes.

There are many other videos of Annette on YouTube and you can visit her website.

What is the difference between good carb and bad carbs?

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It is not surprising to hear someone say that they are on carb-free or low carb diet.   This is because carbs are thought to be a main contributor to weight gain, and some carbs are. There are good carbs and bad carbs, and both have different impacts on a person’s health and waistline. Telling the difference between the two can become quite complex, but it is important to tell the two apart. Carbs are a vital nutrient that provides energy for the body and the brain. There are simple and complex carbs, which both are converted to glucose during the body’s digestion process.

good carbs bad carbsSimple carbohydrates are exactly that, simple. They are all single and double-chained sugars known as monosaccharide and disaccharides. They do not contain many nutrients or vitamins, and the body needs little energy to convert them into glucose. The glucose will reach the bloodstream quickly, causing a rapid spike in sugar. A person will have a sudden burst of energy, but then just as quickly feet fatigue and sluggish, once the sugar drops. These bad carbs pack an abundance of sugar and calories into the diet, without any real nutritional value. After consuming simple carbohydrates, an individual will feel hungry again soon after eating them. These simple carbs are causing an concerning increase of sugar into an individual’s diet, which can contribute to health issues and put them at risk for diabetes.

These simple carbs are found in white breads, starch vegetables and pasta, as well as baked goods. Another culprit for simple carbohydrates is soft drinks since they deliver a ton of calories and carbs without any nutrients. Added sugar is another simple carbohydrate that rushes to the bloodstream, causing an instant rush of energy. Individuals diets have a high increase of simple carbohydrates and not enough of the good carbohydrates known as complex carbs.

Complex carbs contain many chains of simple sugars; therefore it is not as simple for the body to break it down to glucose. When consuming complex carbs, a person does not get a sudden burst of energy as they do from simple carbs. Rather the complex carbs gradually break down into the bloodstream, providing them a steady supply of energy. Complex carbs also curb hunger, since they take the body a while to break down and provide higher fiber. For athletes that are fueling up on carbohydrates, complex carbs are the ones they want to be reaching for if they need to keep their energy up for an entire game or event.

Complex carbs provide the body with more fuel that will give it energy for a longer period of time. Some foods to get complex carbs into a person’s diet are nuts, legumes, whole grains and non-starchy vegetables. Though fruits are high in glucose, the ones with a low glycemic index are another great way to get complex carbs into an individual’s daily diet.  Don’t be afraid of fruit.  Fruit sugars are not seen by the body as the same as processed sugar like, white sugar and corn syrup.

By swapping out simple carbs with complex carbs, one can be on the way being healthier and weight loss.

What is the difference between good fats and bad fats?

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Fad diets are consistently popping up that claim fat free diets are the key to shedding those unwanted pounds. In the supermarket, shoppers are usually given a choice for a fat-free option of their processed grocery item. Individuals are bombarded with the idea that fat is bad, but in reality fat is a necessity for a healthy, well-balanced diet. Fat also brings a boost of beauty to our skin, by making it extra soft. It is also essential for brain function and can affect hormones. So even though fat is actually good for us, it still gets a poor reputation. This is because there are different types of fat, and it can be confusing when deciphering between the good fat and the bad fat.

good fats bad fatsEven with all the options for low fat food items, the obesity rate is still on the rise. This is because a variety of factors play into the role of obesity, such as protein, carbohydrates and whether an individual lives a sedentary lifestyle. Though there are more factors than just fat, most individuals are consuming more fat in their diet than they truly need, and it usually not the good fat either.

Trans fats are found in snacks you get at the vending machine and baked goods. Saturated fats are usually found in animal products, such as meat and dairy. Saturated and trans fats are not absorbed by the body the same way good fats are, so they play a role in weight gain and clogging arteries. There has also been speculation that saturated and trans fats play a role in other diseases, such as cancer.

Good fats are found in your non-processed foods like avocado, nuts and salmon. These are monounsaturated fats and polyunsaturated fats and play a vital role in the overall health and diet. These good fats provide essential nutrients to the body and actually contribute to weight loss success if consumed in moderation. These healthy fats provide nutrients to the body, therefore leaving an individual satisfied after consumption and curbing their hunger.

Since excess weight gain is stored fat, it is important where the fat is stored on the body. If a person is more of a pear shape, where they hold their weight on their hips and thighs, then they are at less at risk for health issues than someone who is an apple shape. A person who is an apple shape stores their fat in their abdomen, which gives them a belly. This fat is close to organs and the liver and can put a person at risk for developing diabetes.

The key to being healthy and getting rid of unnecessary fat is to switch out the bad fat with the good fat. Individuals should not go non-fat but rather get their fat from different sources, and not from convenient processed food and red meat. The correct amount of fat a person should consume depends on their height, weight and age. Though the amount is variable, individuals should keep their good fat intake below 35% of their daily calories. By eliminating bad fat from their diet, individuals will be on the right path for losing weight and getting healthy.

Benefits of Apple Cider Vinegar

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apple cider vinegarApple Cider Vinegar has a variety of food and non-food uses.  It’s used in salad dressings.  You can kill weeds with it.  Some even use it to clean coffee makers.  It’s benefits as a health remedy has been talked about for centuries.  Recently, Apple Cider Vinegar has been seen as a health tonic and something that can help detoxify the body and help the body to release weight.  While these claims are not seen as absolute fact, many women swear by apple cider vinegar as part of their overall weight loss plan and studies have been done on the benefits.

(Note: ACV is just a supplement. It’s not a quick fit diet aid. I don’t recommend for people with serious health issues and it can be harsh on the teeth due to acid. See all the disclaimers below*)

How Could Apple Cider Vinegar Help You? Here are some of the most common health claims.

  • It may help control blood sugar.
  • Drinking a bit of vinegar may help you feel full if you drink it before a meal, causing an appetite suppression affect.
  • Vinegar has also been shown to affect insulin secretion.
  • Helps regulate the pH of your skin and can help with acne and warts.  The pH affect is also what causes your body to detox and maintain a healthy alkaline pH level

Natural News: “In a 2005 study in the “European Journal of Clinical Nutrition,” scientists fed bread plus low, medium or high amounts of vinegar to twelve healthy subjects, while the control group ate plain bread. Those who received the vinegar felt fuller than the control group, and the effect increased with the amount of vinegar ingested. While vinegar soaked bread may not be your favorite dish, you might try sipping vinegar in water along with your meal or having a salad dressed with vinegar and oil. Be sure to brush your teeth after sipping vinegar as it can be hard on tooth enamel.”

Mind Body Green: “In a 2009 study published in Bioscience, Biotechnology, and Biochemistry, it was found that subjects that consumed acetic acid for 12 weeks experienced significant declines in body weight, abdominal fat, waist circumference and triglycerides. Triglycerides contribute to the bad cholesterol that we want to avoid.”

How do you use it?

Add 1 tablespoon of organic apple cider vinegar to 16 oz of water or drink it straight, as a shot (followed by a cup of water), before each meal (2 times per day).  Start with 1 teaspoon in 16 oz of water for a few days to see if you have an adverse reaction. Raw, organic, unfiltered and unpasturized apple cider vinegar is what you want to use. I suggest the Braggs brand of ACV. Also, do not drink daily for more than 2 months straight. You should take a rest for at least 2 months or more.

Apple cider vinegar can be very harsh on the teeth and throat, so you want to dilute it with lemon water or just use 1-2 teaspoons, that’s ok too.  Use a straw to avoid contact with teeth. Brush your teeth 30 min or so later (not right after drinking). Online, you will hear that most people do 1-2 teaspoons or 1-2 tablespoons, but it’s up to you and your needs. I suggest that you do your own research and see what works for you.  If you’ve ever had a bad reaction to vinegar of any kind, then don’t use ACV.

“The weight loss claims hinge mostly on a 2009 clinical trial of obese Japanese adults that found those who consumed a beverage containing one or two tablespoons of vinegar every day lost two to four pounds after 12 weeks, while a comparison group given a plain beverage did not lose weight. (The researchers in this study used apple cider vinegar, considered to be a relatively palatable form of the liquid.” Source: NYTimes

Apple Cider Vinegar should be treated like a nutritional supplement, similar to taking vitamins or fiber.  This is not a weight loss quick fix or cure.  It’s not a sure thing and drinking apple cider vinegar alone will not cause you to lose weight.  You still need to eat right and embrace regular exercise if you’re looking to achieve weight loss or greater wellness, but apple cider vinegar can be a tool. I’ve heard from people who said that apple vinegar didn’t agree with them and their stomach was upset. There are medical conditions for which drinking vinegar is an absolute no no, so be aware that this is not for everyone.

*Warning: Talk to a doctor or do your own research. There are potential negative effects! I would not suggest you drink it for more than 2 months straight. After that then stop drinking it for at least 3 months because of the high acid content.  If you experience any negative side affects, stop drinking it (it’s that simple). Apple cider vinegar, vinegar or any high acid food is not recommended for people who have esophagitis, ulcers, ulcerative colitis or Crohn’s disease. If you have these conditions, your doctor may have already given a warning about foods like this.

If you have any serious health concerns like diabetes, high blood pressure, hypertension, are pregnant, or have been advised to avoid high sodium foods, this may not be the right supplement for you. Always keep any health issues in mind and check in with your doctor before incorporating any health supplement into your daily routine.

Side note: ACV diluted with water makes a great hair rinse for those of you who have natural hair. I’ve used it on my locs (shampoo, ACV rinse, conditioner).

Green Smoothies Make Great Meal Replacement Shakes

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green smoothie meal replacement

You all know that I love Green Smoothies.  The beauty of green smoothies and a plant based diet in general, is that you can eat as much as you want until you are full. Now I’m talking about an eating regime based on whole, natural foods. This can be a tough concept for many people used to eating a highly processed diet because when you eat until you’re full with a standard American diet, you’ll likely gain weight, feel bloated. You may even feel sick.

Listen to Your Body

Check out BWLW’s Green Smoothie Guide,
“Drink Green Smoothies”.
Our Ebook is available as a PDF or Kindle Download.

Our bodies are designed to give us signals to let us know when we should eat and when we should stop eating. This works well with whole foods that have not been processed because of the abundance of fiber and nutrients. Over the years, we have created convenience foods and added chemicals and preservatives to many foods, which basically changes their composition. When we eat these types of food, our stomachs are full initially, but our brains get confused. We’ve gotten more than enough food in the way of volume and calories, but not nearly the nutrients we need. Because of this, our brain tells us we need to eat again sooner than we really need to in order to get the amount of nutrients and vitamins we really need. This leads to overeating and weight gain, yet still leaves many of us malnourished. Until we begin eating the right amount of nutrients, it becomes hard to get out of this vicious cycle. Green smoothies are an easy answer, and one that works.

Fruits, veggies, and other plant foods are high in nutrients and fiber that fills you up, but is lower in calories than many foods Americans eat every day. If you sat down with a plate of spaghetti and meatballs and were told to eat until you were stuffed, you would probably consume a ton of calories, not to mention saturated fat, refined carbs and sugars, and then you might be hungry again in a few hours. Drink green smoothies until you are full and you will feel comfortably satisfied, with a fraction of the calories and fat. You will likely not be starving any time soon.

Replacing a whole meal

The question is how much smoothie should you drink to replace a meal.

This question of how much doesn’t really doesn’t have a definite answer, although many people find 12-28 ounces of smoothie to be sufficient.  The key is that you have to look at it in terms of calories and nutrients. For example: If you are eating 1400 calorie a day doing 4 meals a day, you would want a smoothie that is 350 calories and full of balanced nutrition to replace a meal. If you want your overall meals to be 40% carbs, 30% fat and 30% protein, you can work meal replacement smoothies into that goal by adding things like protein powder and flax seed.

Each person is different and has different nutritional needs. If you drink a hearty green smoothie for breakfast, and then again at lunch and have a healthy meal full of beans, lean meat, veggies, greens or whole grains for dinner, you will likely find that you are getting more than enough food. You can have some healthy, unprocessed snacks in between meals or just have another smoothie.

Things you can add fruits and leafy greens to a basic smoothie to make it more of a meal:

  • Vegetables: Squash, Pumpkin, Carrots, Sweet Potato, Avocado, etc.
  • Oatmeal and Steel Cut Oats
  • Coconut milk
  • Coconut oil
  • Protein Powder (as natural as you can find – dairy based or plant-based is fine depending on your needs – Look for no GMO, no added sugar)
  • Coconut butter
  • Coconut cream
  • Nut Butter (Peanut, Cashew, Almond, etc)
  • Nut Milk (Almond, Cashew)
  • Soy Milk
  • Seeds (Sunflower Seeds, Chia Seeds, Flax Seeds, etc)
  • Quinoa
  • Cottage Cheese
  • Greek Yogurt
  • Ginger
  • Cinnamon
  • Raw Honey
  • Nuts (Raw Almonds, Unfrosted Cashews)

The Top 4 Reasons You Should Avoid Fast Food

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top 4 reasons to avoid fast foodQuick, easy, and economical, fast food is around every corner. With mouth watering smells wafting through the air, the temptation to go in for a quick meal seems too difficult to resist. Do a little research first, and consider the high price a body might pay for a cheap meal.  Here are my top reasons you should avoid fast food.

Fast foods are loaded with fat, calories and sodium.  A common order is burger and fries with a drink. Consider that the average person, with this one meal, can consume almost an entire day’s worth of calories, while falling far short of the nutrition requirements. Consider also, that someone eating this has consumed several day’s worth of fat and sodium in one quick stop. Despite the high caloric content, these foods are low in nutrition and with the lack of fiber and other real nutrients, the body will feel hungry soon after, setting up another situation for adding calories.

Fast food businesses make their money by volume.  They can sell cheap food because they purchase low quality ingredients that are filled with additives and chemicals designed to hide the poor quality of the actual food. The meat contains growth hormones, and a very high fat content. Much of the grilled meats is brushed with margarine on the grill, adding transfats and calories to a selection that most think of as healthy. Propylene glycol is added to retain moisture to food, such as crisp lettuce leaves and plump chicken strips. It is also an ingredient in antifreeze. Sodium phosphate is a foaming agent used in soap, also used as a food additive. Titanium dioxide is an artificial color, it is also sunscreen. By law, MSG must be listed as an ingredient. There are however, many ways to get around this. If a company purchases a spice mix from another source, it is simply listed as spices and artificial flavoring. Ammonium sulphate is another additive used in bread, and in fertilizers. Some artificial colors used crushed red bugs for the coloring and dough conditioners use human hair or duck feathers. Lost your appetite yet?

The emphasis on speed has it’s price as well. Fast food workers generally are the lowest paid and most pressured employees. Food gets left out, cleaning can get sloppy or skipped altogether. Many soda and ice machines are left unclean until they literally don’t work. They are frequently filled with bacteria and mold.

Many outbreaks of food borne illnesses can be traced to fast food. This can be for several reasons. One is the source of their products. Slaughterhouses are under constant pressure to increase production. This work is dangerous when done at a fast pace. Injured workers are common and even some deaths. Mistakes happen during the butchering process and cross contamination is possible when a line worker’s knife moves too far and pierces and intestine. This has been the cause of several e-coli outbreaks. Coupled with the practice of using meat from animals who were raised on large amounts of hormones and antibiotics, this fast meal no longer looks so appetizing.

What do you think?  Leave your comments below.

What Is A Raw Food Diet or Being Raw Vegan?

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what is raw foodThe Raw Food diet is exactly what it’s name implies. A raw food lifestyle is also known as raw veganism.  Raw foodists eat uncooked fruits, veggies, nuts, seeds, etc.  Let’s go a bit deeper…

Technically, the food can be heated, although not over 115-118 degrees Fahrenheit (recently I’ve read as much as 120 degrees but I don’t agree). Roughly 80% of the food consumed when you are raw vegan is raw fruits and vegetables.  Nuts, seeds and sprouted grains and legumes make up the remainder. While most raw food devotees are vegetarian or vegan, there are also some that consume raw, unpasteurized milk products and eggs. I don’t agree with that due to issues with commercial cooking and pathogens in unpasteurized milk or dairy that could make you sick.

Although not originally designed for weight loss, far less calories are consumed on a raw food diet than on traditional cooked diets, so participants generally lose a significant amount of weight.  Long term raw vegans are generally lighter weight than the general population. There are other health benefits that can go along with this lifestyle. Studies have shown that cholesterol and blood pressure levels are much lower among raw food enthusiasts (vegetarians and vegans). Because fats and sodium are kept at practically zero, the entire cardiovascular system benefits. There is some risk of several types of cancers are prevented or greatly reduced by consuming raw vegetables, especially the Cruciferous family, cabbage, broccoli, etc.

At the backbone of the raw food movement is the belief that food loses vital nutrients and enzymes during the cooking process. A traditional stove and oven are not needed for this way of eating. A high quality blender, food processor and a dehydrator are the main appliances needed for food preparation. The should be of high quality and have many varied setting and accessories as they will be used constantly.

Be prepared to spend a lot of time prepping food. There are a lot of ways to prepare raw food in creative, ingenious ways, but all that planning chopping, blending and crisping takes time. Although many aspects of this way of eating are positive, some medical experts are concerned about the amount of vitamin D, calcium and B12 not easily attained with this diet. For this reason, supplements are highly encouraged. A vitamin 12 supplement is a must and you have to educate yourself so that you are getting enough essential nutrients.  Because of the restrictive nature of this diet, it is not recommended for children as it as it may not contain enough nutrition for optimum growth.  If also can be problematic for people who have had eating disorders and may be drawn to the concept of eating a very limited diet.

While some proponents of the raw food movement are very strict, many feel that there can some leeway and that every person is the best judge of what he or she can tolerate and live a healthy and robust life. Many feel that “A little raw is better than no raw at all.” There is a lot of information and support available, both in book form and online, to those seeking to investigate deeper into this way of eating. Advice on how to ease into it and what newcomers can expect, as well as recipes that go far beyond a chopped salad and a handful of nuts.

If you’d like to know more about Raw Foods, check out these sites:

What is the Master Cleanse and Why Should I Avoid it?

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Master CleanseThe master cleanse is an extremely severe fasting program.   It’s also known to be a detox program.  It is not a DIET.  Most guides or books on the subject ask a person who starts this program needs to commit at least 10 days but some suggest up to 40 days (40 days is crazy).  There is absolutely no solid food allowed during this time. All that is consumed is a lemonade mixture consisting of water, fresh squeeze lemon juice, cayenne pepper and pure maple syrup. An herbal laxative an a salt water drink is also required every morning. Um…drinking basically epson salt.  It is touted as a quick weight loss diet and a detoxification program.  As you can imagine this is NOT a healthy route to lasting weight loss.

While fasting for short periods of time generally won’t do any harm long term fasting is discouraged by health professionals mainly because it’s commonly done in ways that can hurt your health.  There are healthier options like juice fasting or eating fresh fruits and veggies only.  I’m all for fasting.  However, you will not get enough daily nutrition on the master cleanse plan and over time, this can cause muscle wasting.  The Master Cleanse Lemonade is also devoid of a variety of nutrients, including protein. The body demands protein and when none is available for long periods of time, the result is the loss of lean muscle mass. Keep in mind that the heart is a muscle. So while a person may appear to lose a great deal of weight using this plan, part is water weight loss and some of the rest could be the result of muscle loss. After the fast is over, there is less muscle to burn calories efficiently so weight is even quicker to pile back on.  Plus you’ll be eating food.  If you haven’t learned to change your eating habits, that could cause more weight gain if you’re eating processed, junk food.

The normal side effects from this diet are unpleasant to say the least. Diarrhea is extremely common and is, in fact, expected, owing to lack of solid food, the laxatives and salt water ingested every morning. This is supposed to be part of the detoxification process. Headaches, nausea and fatigue are also common side effects from the master cleanse. The diarrhea can be so severe that people are unable to work and have to plan their day around how far away the bathroom is.  Using laxatives for long periods of time is not recommended and can be medically harmful.

The fact is, healthy liver and kidneys are very good at their role in detoxifying the body and research shows no benefit in special cleansing programs. A prolonged fast can do more harm than good. Too rapid of a weight loss can result in the formation of gallstones. Combining a fast with laxatives can result in loss of electrolytes. A severe imbalance of electrolytes can spell big trouble, especially for your heart.

It is much more beneficial for your mind and body to embrace a healthy relationship with food and exercise and not to rely on get thin quick remedies that may do more harm than good. Taking on an artificial means of weight loss does nothing to attack the root cause of excess weight. Downing an unpleasant drink and a quart of salt water every morning takes away the pleasurable aspects of eating. We are meant to enjoy what we eat, but balance is key. We don’t need to consume mass quantities of food that we can’t burn off during the course of the day. On the other hand, we don’t’ need to starve and put our health in danger just to lose a few pounds.

PS: IF you decide to do the Master Cleanse, you should drink an Ensure or fortified liquid diet drink for nutrition to help from hurting your health.  I don’t recommend the Master Cleanse at all.  It doesn’t work for long term weight loss and that should be your goal, not short term.  Consider juicing as a fasting option instead.

What is a Vegan and Why Should I Consider Being One?

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why go veganA vegan is a person who consumes no animal products whatsoever. This includes not only meat, but eggs and all dairy products.  Many (but not all) vegans even avoid fur, leather, down, silk or anything that was once part of, or produced by an animal (i.e. honey).  It is also common for vegans to avoid using products that include animal testing of any kind in their production. Many people become vegan to promote animal welfare and rights. They hold a strong belief that animals should not be manipulated or exploited, in any way, by man. Others come to the vegan way of life because of environmental concerns. That being said, a large group of people have found that the health benefits are numerous and are the prime motivation to embrace veganism.  Weight loss is definitely one of those reasons.

Obviously eating meat harms animals. However, many items that come from animals can be attained without this harm.  Many animals that are used to produce goods are kept in cramped quarters, pumped full of hormones and antibiotics and are slaughtered when his or her productivity diminishes. By boycotting such products, vegans believe the demand will lessen and that there would not be a need for animals to have to endure such a life.

A plant-based diet is easier on the planet over all as well as animals. It takes a lot of energy and land to fulfill the needs of animal farming. Vast quantities of food must be grown and the waste from these mega farms sends large amounts of methane into the atmosphere every year.  Water ways affected by waste runs can contain remnants of the large amounts of hormones and antibiotics that are fed to farmed animals. All of this has a detrimental impact on the environment. It is widely believed that the world could be fed on the available land if everyone ate a plant based diet, as the return on raising animals for meat is very inefficient compared to that of raising crops for man.

Most vegans adopt this lifestyle because of their moral belief about the ethical treatment of animals. However, the health benefits are numerous. Since plants have virtually no cholesterol and very low in fat, it is an extremely healthy way of eating. Naturally lower in calories, most vegans are very lean. The risk of some cancers associated with meat eating, those of the stomach and bowel notably, decrease dramatically. Many people have found that digestive problems are eliminated and report feeling lighter and stronger with an abundance of energy. Most will say that even conditions such as asthma and migraine headaches were either vastly improved or disappeared entirely.

Among the other significant benefits of living vegan is the considerable savings to the wallet. Meat can be expensive and most vegans buy fresh fruits, veggies, etc. and prepare their food at home. Going vegan takes commitment, but for some, the rewards definitely outweigh the disadvantages for them personally and the planet.

10 Healthy Plant-Based Snack Ideas

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It’s Day 16 of our April Weight Release Challenge!  Today I want to share some plant-based snack ideas with you.  I know that you may not be a vegetarian, but there are some benefits to eating like one.

plant based snacksStudies show that people who primarily eat fresh plant foods and exercise enjoy improved psychological health and lower body fat on average than those who don’t. Healthy vegetarian snacks can boost mood and help reduce stress related issues. They can also lower blood cholesterol, and strengthen cardiovascular function. Below are some vegetarian snacks for those who want to add more plant-based foods to their healthy lifestyle.

Avocado Salad – Avocado helps reduce certain skin conditions, as they appear to help decrease inflammation and stimulate collagen repair. In France, avocado is mixed with natural herbs and soya bean, and given as prescription drug.  Check out this great recipe…and this one.

Walnuts and Flaxseed Mix– These foods are rich in the omega-3 fatty acid, alpha linolenic acid, which is crucial in helping decrease inflammation. This mix is a good alternative for fish oil and supplements.  Add dried fruit and other nuts for homemade trail mix.

Orange and Apple Fruit Salad – Vitamin C, dietary fiber and folate in these fruits are found helpful in lowering urate levels (which can contribute to gout, arthritis and kidney stones) in a study conducted by medical researchers. Vitamin C in orange is an anti-oxidant that can prevent the breakdown of food into free radicals. People who ate the least amount of Vitamin C rich foods were twice likely to develop inflammation compared to those who ate the most.

Vegetables with Extra Virgin Olive Oil / Balsamic Vinegar Dressing  – Consumption of both vegetable and olive oil is associated with a lower risk of rheumatoid arthritis, according to a large study. Using oil and vinegar instead of traditional dressing will help you to

Dry Cranberries – Cranberries are one of the most researched foods for the prevention of UTI in women. They are also good source of vitamins and minerals. They also inhibit the growth of E.coli bacteria in the body.

Stuffed Mushrooms – There is a growing evidence that a calorie-restricted snack that is low in carbohydrates is more effective in treating weight-gain related symptoms than the conventional diet. Mushrooms contain selenium (good for the bladder) and vitamin D. Mushrooms are also low in calories.

Bean Salad or Soup – Fiber works wonders to add the bulk and water your body needs to stay regular. People who consumed more than twenty grams of fiber are more physically active than others. One cup of bean salad is a great way to get fiber every day as well as protein.  You can add bouillon cubes for more flavor in soups.  Add tofu for additional protein in salads.

Almond Snack – Eating a snack with protein as opposed to sugar before and during vigorous exercise can give a lasting energy. Think a handful of almonds instead of energy drinks before going to gym.

Hummus – Hummus is a great replacement for dairy-based or sweet dips.  You can dip whole wheat crackers, breads and fresh vegetables in it.  You can find hummus with a variety of ingredients like peppers and spinach.  Since it’s made with chickpeas (aka garbanzo beans), hummus is a great source of fiber.  Fiber helps your body regulate sugar levels and keep cholesterol low.

Peanuts – Research has shown depressive behavior associated with poor zinc intake. Peanuts are a good source of zinc as well as other minerals that the body needs.