Simple Health Cures

   Have you ever heard the expression ” eat all the colors of the rainbow for optimal health?” I’m sure you have and today I want to talk about that statement really is.

Picture yourself standing before that immense ( and somewhat intimidating) wall of veggies at your local supermarket. There are so man choices, from all over the world, multiple species of the same type of veggie, different shapes, different sizes, and different colors!

That’s the secret right there you see, the color!

When you’re faced with a tough decision like this, always choose the Darker Version of the choices available.

Now, here’s a few example of the best choices for dark veggies:

Arugula tastes spicy and peppery. It is rich in vitamin A, C, and calium. You see use it in salads or add it into stir-fry, soups, and pasta sauces.

Chicory is somewhat bitter, which is why it’s sometimes roasted and mixed in with coffee. It is rich in vitamin K, C, and calium. Mix chicory up with other greens in salads or add to soups and pasta sauces.

Collard Greens taste similar to spinach. They are particularly dense in vitamin A and calium. Steam them lightly and drizzle with olive oil, balsamic vinegar, and tamari, or steam and add to a soup or stir-fry. You can also eat collard greens with vinegar and salt.

Dandelion Green are bitter and tangly tasting, and they grow in most people’s yards. Harvest them in early spring or late fall when new growth is tender. They are rich in vitamin A and calium. Eat them in salads or lightly steam and dress with salad dressing.

Kale is somewhat bitter and tastes a little like cabbage. It’s rich in vitamins A, C, calcium, folic acid and potassium. Eat lightly steamed, with salad dressing, or add to soups.

Mustard Greens positively zing with hot, spicy flavor. They contain lots of vitamins A and C and calcium. Enjoy them raw or lightly steamed in salads or in stir-fry and soups.

Spinach is one of the sweetest-tasting and least bitter greens. It’s rich in vitamin A, C, iron and calcium. Make a spinach salad, or mix it in with other greens, or saute it in a little olive oil and dress with the vinegar of your choice.

Sweet Chard has a flavor similar to spinach it’s very mild. Swiss chard is rich in vitamin C, K, and calcium. Eat it raw in salads, steam it, or add it to a stir-fry.

Over the next few weeks. I’d like you to try to add a couple or more of these dark veggies to your diet! I realize with my common sense approach to health and wellness. I truly believe that long term fat loss can only be mastered by incorporating what I call my three components of fat loss. These are fitness, nutrition and motivation. Without all three components, you are setting yourself up for failure.

Enjoy them raw or lightly steamed in salads or in stir-fry and soups.

   Pregnancy is a wonderful time in your life. It can also be very taxing and exhausting for your body, mind and spirit at times. But by nourishing your body with these great superfoods, you’ll be energized, strong and sharp, and ready to welcome your bundle of joy healthy and happy.

   Beans and legumes are good sources of protein, fiber, calcium, iron, thiamine and niacin. Make a big batch of beans when you have time and freeze them in small containers. Be careful with canned varieties, as they’re usually higher in sodium and their nutritional value is a bit lower since they’reprocessed using high temperatures. Soybeans provide more protein than any other bean or legume, making them a staple either the vegan or non-vegan. Soybeans are rich in many nutrients, including calium and iron.

   Include plenty of whole grains like brown rice, quinoa, millet, and oats as they’re a great sources of fiber, minerals, protein and B-complex vitamins. Buy the least processed grain types you can find, since many of the commercially prepared grains have had the nutritional and beneficial germ and bran removed.

   Dark green leafy vegetables like kale, collard greens, watercress, and spinach are especially important while pregnant or lactating because they supply so many vitamins and minerals, including vitamins A and C, calcium and iron. Dark leafy green vegetables also rich in phytochemicals like beta carotene and lutein which protect against many forms of cancer. Vegetables from the cabbage family such as broccoli, Brussels sprouts and cabbage are wonderful sources of Vitamin A, Vitamin C and calcium. They are also rich in phytochemicals that have anticancer properties. Dark green leafy vegetables and cabbage familytable provide important nutrients that help to promote a plentiful milk supply for your baby.

   Nuts and seeds are good sources of fiber, protein, minerals and essential fatty acids. Be sure to eat flaxseed, pumpkin seeds, almonds and walnuts to get omega-3 fatty acids, which are important for baby’s brain and nervous system development as well as your own health. Nuts and seeds can be eaten raw or toasted, and work great in a salad made of dark leafy green vegetables.

   Lastly, it’s important to drink plenty of water, and make sure you’re getting plenty of rest during this time. A well-hydrated, well-rested body recovers more quickly, and ready to take on the challenges that life with a newborn baby brings with it.

   Oragnic food is foods that is free from all genetically modified organisms, porduced without artificial pesticides and fertilizers and derived from an animal reared without the routine use of antibiotics, growth promoters or other drugs. Once only available in small stores or farmer market, organic foods are becaming much more widely available.

   Organic foods have been shown to improve your immune sytem, help you sleep better, shed the excess weight more easily, and improve your blood work just to name a few. Oraganic food can boost intense, realistic flavors and a higher Vitamin and Mineral content.

   And though logically it makes sense to consume a diet based on organic foods, some worry about the cost. But with careful planning and preparation, going organic is actually quite affordable. And, the peace of mind knowing you and your family are consuming food that haven’t been treated with pesticides or genetically altered is worth the extra money spent.

  The pesticides used by conventional farmers can have many negative influences on your health, including neurotoxicity, disruption of your endocrine system, carcinogenicity and immune system suppression. Pest exposure may also affect male reprodctive function and has been linked to miscarriages in women. Additionally, conventional produce tends to have fewer nutrients than organic produce. Studies have found significantly higher levels of nutrients such as Vitamin C, Iron, Magnesium and Phosphorus and significantly less nitrates ( a toxin) in organic crops.

   So it’s a smart idea to buy and eat organic produce and free range organic foods as much as possible for maximum health benefits. In addition, the knowledge that you’re supporting the organic foods industry that is dedicated to protecting the environment by steering clear of harmful pesticides, and chemicals that can result in the loss of topsoil, toxic runoff and resulting water pollution, soil contamination and poisoning and the death of insects, birds, critters and beneficial soil organisms should help you feel even better.

   According to the United States Department of Agriculture, a healthy diet as one that Emphasizes fruits, vegetables, whole grains, and fat-free or low fat milk and milk products: includes lean meats, poultry, fish, beans, eggs and nuts, and is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars. But just what minerals and nutrients are vital to our health and well being? Consider these nutrient-dense foods when you’re looking to improve your vitamin and mineral intake.

   Vitamin A is needed for good eyesight and optimal functioning of the immune system. Cod liver oil, dairy products, sweet potatoes and dark green leafy vegetables are all great natural food sources of Vitamin A.

   Vitamin B1, also known as thiamin, is imperative to the body’s ability to process carbohydrates. Whole grains breads, cereals and pastas have high amounts of thiamin.

   Riboflavin, or B2, can be found in fortified cereals, almonds, asparagus, eggs, and meat. It’s used in many body processes, including conventing food into energy and the production of red blood cells.

   Niacin, also known as B3, can be found in lean chicken, tuna, salmon, turkey, enriched flour, peanuts and fortified cereals. It aids in digestion and also plays a key role in conventing food into energy.

   Vitamin B6 can be found in fortified cereals, fortified soy-based meat substitutes, baked potatoes with skin, bananas, light meat chicken and turkey, eggs, and spinach. It’s vital for a healthy nervous systems, and helps break down protein and stored sugars.

   Vitamin B12 is needed for creating red blood cells, and can be found in beef, clams, mussels, crabs, salmon, poultry and soybeans.

   Citrus fruit, red berries, tomatoes, potatoes, broccoli, cauliflower, Brussels sprouts, red and green peppers, cabbage and spinach are all loaded with Vitamin C, which is vital to promoting a healthy immune system and making chemical messengers in the brain.

   Vitamin D can be found in fortified milk, cheese, and cereal, egg yolks, salmon, but can also be made by the body from sunlight exposure. It’s needed to process xalcium and maintain the health of bones and teeth.

   Vitamin E functions as an antioxidant and is essential to your skin’s good health. Eat plenty of leafy green vegetables, almonds, hazelnuts, and vegetable oils like sunflower, canola and soybean to get this vital nutrient.

   Folic acid can be found in fortified cereals and grain products, lima, lentil and garbanzo beans, and darl leafy green vegetables. It’s vital for cell development, prevents birth defects promotes heart health, and helps red blood cells form. Pregnant women need to take special care to ensure they are getting enough of this for themselves and their developing baby.

   Dairy products, broccoli, dark leafy greens like spinach and rhuburb and fortified products such as orange juice, soy milk, and tofu are all loaded with calium. Like Vitamin D, it’s very important in helping to build and maintain strong bones and teeth.

   Organ meats, oysters, clams, crabs, cashew, sunflower seeds, wheat bran cereal, whole grain products and cocoa products are all high in copper, which aids in metabolism of iron and red cell formation. It also assits in the production of energy for cells.

   Iron can be found in leafy green vegetables, beans, shellfish, red meat, poultry, soy foods and some fortified foods. It’s needed to transport oxygen to all parts of the body via the red blood cells.

   Potassium can be found in foods like broccoli, potatoes( with the skin on) , prune juice, orange juice, leafy green vegetables, bananas, raisins, and tomatoes. It aids in nervous system and muscle function and also help maintain a healthy balance of water in the blood and body tissues.

   Red meat, fortified cereals, oysters, almonds, peanuts, ckickpeas, soy foods, and dairy products are great dietary sources of zinc. Zinc supports the body’s immune function, reproduction capabilities, and the nervous systems.

   Protein is the main component of muscles, organs and glands. Every living cell and all body fluids, except bile and urine contain protein. The cells of muscles, tendons, and ligaments are maintained with proteins. Children and adolescents requires protein for growth and development, and adults need it to maintain cell integrity. It can be found in foods like beans, milk and meat.

   The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. Complex carbohydrates are the best choice for a stable blood sugar level. Whole grain breads and cereals, legumes, and starchy vegetables are all good complex carbohydrate sources.

   Essential fatty acids play a part in many metabolic processes, and there is evidence to suggest that low levels of essential faaty acids, or the wrong balance of types among the essential fatty acids, may be a factor in a number of illnesses. Goos sources are fish and shellfish, flaxseed, canola oil, pumpkin seeds, sunflower seeds, leafy vegetables and walnuts.

   Though this list is far from complete, it gives a good base of knowledge on which to build a healthy, well-balanced diet.

   Every month it’s the same thing. You’re bloated, tired, cranky, fighting cravings, and trying to get rid of headaches. You wish you could be like your friend or your sister, who seems to just breeze right through her cycle with little or no problem. Take a look at your diet and see if these superfoods are a part of it. If they’re not, they can easily become a part of a well-balanced healthy diet that might just make your cycles to come simple to manage.

   Bananas have long been well known as nature’s “perfect food”. They’re loaded with potassium, zinc, iron, folic acid, calcium, B6 and soluble fiber. They’re good for digestion, menstrual difficulties and essential for athletes because they can quickly replace what your body loses during your cycle or when you’re exercising frequently. And, if you suffer from diarrhea during your monthly, they are the idea treatment when eaten in conjunction with apples, rice and dry toast more commonly known as the BRAT treatment.

   Bee pollen has been popularized by famous athletes who take it regularly for strenght and endurances. It has been used successfully to treat a variety of ailments including allergies, asthma, menstrual irregularities, diarrhea, anemia, low energy, cancer, rheumatism, arthritis and toxic conditions. It can, however, provoke allergic reactions in those who are taking it for the first time, so it’s important to start with small amounts and slowly build up to a teaspoon or so per day. Bee pollen can be taken in powder, capsule or tablet form or in raw unprocessed honey mixed with cereal or spread on toast.

   Make sure you’re getting plenty of iron-rich foods in your diet. Leafy green vegetables, beans, shellfish, red meat, poultry, soy foods are great choices. Try teaming these with citrus foods containing Vitamin C, which will promote iron absorption. Steer clear of alcohol, caffeinated beverages, or salty foods, and always, make sure you choose unsaturated fats. These will only exacerbate that bloated feeling, you suffer through each month.

   We’ve all learned through the years that a well-balanced diet is healthy for our body and critical for optimal health and preformance. Our hair is no different a mixture of protein, complex carbohydrates, vitamins, minerals and iron are all required for healthy, strong hair.

   Good hair nutrition begins with getting enough protein, which is the building block of your hair. Then you need complex carbohydrates to help assemble the proteins for hair growth. Other important vitamins and minerals include B complex, which is associated with energy production and building good hair and skin issues, folic, B12, and zinc.

   Hair follicles can have low energy levels just like we do. Therefore, it’s very important that you eat a high protein mean at the start of each day. Consider the following food choices for breakfast and the other daily meals in order to give you hair the healthest opportunity to grow and thrive.

   If you don’t have high cholesterol, try eating red meat twice per week. It has the protein your hair needs, but also is full of Vitamin B, iron, and zinc, which are all important for healthy hair. Bacon  is another great choice as it’s also full of Vitamin B, zinc and protein, but since it’s also high calorie, it’s not the best choice if you’re also trying to lose weight. Eggs and eggs whites are another great protein option, especially for vegetarians or those who cannot eat red meat or bacon due to dietary restricitions. Salmon is another great protein choice, and works great for breakfast, lunch or dinner. You’ll find it’s also full of Vitamin B, including B12, and other vitamins and minerals.

   Just be sure to keep in mind that you should also have complex carbohydrates, which feed you energy over a longer period of time than refined carbohydrates, with your protein source at meals. Brown short-grain rice is an ideal form. It’s also a good source of Vitamin B and some fiber. Whole grain choices complement your protein consumption by helping organize the proteins for the hair to utilize for optimal growth and health.