The Best Fermented Foods and Why We Should Add Them Into Our Diet

Fermented foods are getting a lot of press at the moment and for good reason. They are chock full or pro-biotics and can assist healing and enhancing gut health. Your gut is home to both good and bad bacteria, which outnumber the cells in your body by at least 10 to one. With such an abundance of bacteria, fungi and other microbiobes in our bodies, I certainly want more beneficial bacteria in my corner than bad. New research suggests gut health is the key to optimal health, and an imbalanced, unhealthy gut leads to myriad health concerns including many chronic diseases.

So how do we promote good gut health? It all starts with our food. A healthy diet that is low in sugar and grains, and high in whole foods, cultured and fermented foods allows beneficial gut bacteria to flourish.

Why fermented foods?

1. They are packed full of probiotics which contributes to optimal gut health and a healthy, functional digestive system.

2. Did you know your gut is one of the largest immune organs of your body - an estimated 80% of immune function is located in your gut! Good gut health means you will be less prone to illness and chronic disease.

3. The beneficial bacteria in fermented foods are one of the most efficient chelators and detoxifiers, assisting your gut and digestive system to break down and/or bind heavy metals and toxins to be eliminated.

4. When your gut flora is out of balance you don't absorb nutrients from food as efficiently. Fermented foods enhance the production of digestive enzymes which in turn increases nutrient absorption.

5. Fermented foods, although acidic at origin, are actually alkali forming, which is another key for optimal health.

5 of the best fermented foods (and one drink)

1. Kombucha. Kombucha is a tangy, fizzy fermented black tea which can contain up to seven different micro-organisms in one drink. The drink is often flavored with herbs or fruit and can be found in many natural foods stores and at some farmers' markets.

2. Sauerkraut. This finely cut fermented cabbage is packed with vitamins C, B and K. It also contains a ton of probiotics and is high in fibre.

3. Kimchi is Korea's version of pickled vegetables, normally made with cabbage, radish, cucumber and chilli. It's deliciously spicy and can be eaten on its own, or as a side dish. I love it rolled up into lettuce leaves.

4. Miso. The paste made from fermented soybeans and grains is full of essential minerals, including potassium, manganese, zinc and antioxidants. It's very concentrated and high in salt so should be used sparingly.

5. Pickles and Olives. Probably the most popular of the fermented foods, pickles and olives are already a staple in many peoples diets, with a taste many people love. To ensure you receive these vegetables in an optimally fermented state, try fermenting your own. Olives are easy to ferment, a few simple steps and a bit of time between each step to let the salt and vinegar do their thing.

Our bodies are complex which is why a holistic approach to health and wellbeing is the key to living well. Gut health is a key contributing factor, as is managing and balancing stress hormones including cortisol. Consuming fermented foods and creating an alkaline system is a great step towards achieving your health goals. another way is by following our nutritional cleanse program. The reason I love the Isagenix cleanse program is it addresses the above key components of health and coupled with complete and quality nutrition, feeling fabulous with abundant energy is within reach.

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The Benefits of Yogurt for Healthy Weight, Bones and Immunity

Yogurt is one of the healthiest foods one can eat. It contains some of the same healthy organisms that are found naturally in the body and it increases them - crowding out the less healthy organisms and even disease.

Known as "probiotics", these healthy bacteria in the intestine are "pro" or beneficial to the health of the body. Studies are showing probiotics can improve digestion, reduce diabetes, support weight loss, reduce cholesterol, boost the immune system and relieve allergies.

One study from the American Journal of Clinical Nutrition found that consuming yogurt or the beneficial bacteria from it, has promising health benefits for many conditions. Some of these include relief from constipation, diarrhea, inflammatory bowel disease, stomach bacteria infections and allergies.

A study on yogurt was published in the journal called "Archives of Osteoporosis". It reviewed the ability of yogurt to strengthen bones and found that milk and yogurt are the best dairy choices for increasing bone mineral density in the hip.

Yogurt has been found to assist weight loss. A healthy supplement similar to the acidophilus used in yogurt was recently found in a Canadian study to help overweight women lose weight and keep it off. It was discovered that the supplement made the intestinal wall stronger and more able to prevent inflammatory, obesity-causing substances from passing into the intestine and entering the bloodstream.

During the first 12-week period of the Canadian study, the subjects underwent a weight-loss diet. This was followed by a 12-week period aimed at maintaining their body weight. Throughout the entire 24 weeks, half of the subjects took two pills daily containing probiotics, while the other half received placebos. After the 12-week dieting period, there was an average weight loss of 8.8 pounds in the women in the probiotics group and 5.7 pounds for women in the placebo group.

The interesting difference is that at the end of the 12-week maintenance period, the weight of the women in the placebo group stayed the same, but the probiotics group continued to lose weight - a total of 11.5 pounds per person. Upon testing, these women demonstrated having a drop in an appetite-regulating hormone, as well as less of the intestinal bacteria related to obesity.

The Journal of Nutrition published a study on yogurt that found the people who consumed yogurt, especially those that used the live-culture form, had a decrease in allergic symptoms. Another benefit shown in this study is that those who didn't eat yogurt experienced an increase in cholesterol during the study, while those in the yogurt group remained stable during the course of the year.

The benefits of yogurt are best gotten from the plain, unsweetened kind or from capsules containing acidophilus or other beneficial organisms. Use it instead of sour cream or mayonnaise. It can also be featured on top of baked potatoes, in salad dressings, dips, smoothies and other foods.

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A Healthy Grocery List Should Consist of Some of These Foods

To address any health issue, or to take control of your own health is one of the best decisions you can make. Although there is this thing that is confusing many people, which is outdated nutritional advice promoted by organisations and health advisers. It is important to raise awareness of the inaccuracies in the current guidelines that we're being told are best for our health. There are many of the inherent health issues that come with consuming a low-fat, high-carbohydrate diet that's still promoted. Leading scientific research is proving, that a diet full of saturated fats is the best kind of which are found in many natural foods such as olive oil, coconut oil, nuts, seeds, fruits like avocados, wild caught seafood, pasture-raised free-range meats, just to mention some. Scientific research is providing that a diet full of saturated fats helps to balance the body's overall functions. However, do not confuse this with trans fats that are found in processed and take away foods.

In making the first step to take control of your health, the first starting point is food, diet, exercise, and personal care products. Learn to know which food to avoid and which type of food to include in your diet, be active, do some exercise, and avoid as much as possible the chemicals in your personal care products.

To get a quick result start with a body detoxification which will make you feel better and get some energy flowing through your body. You're going to feel exuberant and youthful, your skin will improve and start glowing, as well feeling more at peace with yourself. Body detoxification is not just beneficial for the body, it is also rejuvenating the mind. It is a physical, mental and emotional transformation. Body detoxification is best primarily through two ways: Exercise and a proper diet. Exercise may include walking, yoga, trekking, hiking and other floor exercises. However, exercise is best complimented with the right diet to get efficient and complete detoxification. A detox diet essentially comprises of wholesome foods which are natural, tasty and have good nutritive value. Before you go shopping, make sure to make a healthy grocery list. This is an excellent habit to start as it allows you to plan your meals in advance and also to create a desirable balance in your diet.

Making a Healthy Grocery List!

A great way to go about forming your healthy grocery list is to avoid fried and packaged items as much as possible. These foods have no or very low nutritional values, are high in sugars and trans fats, the wrong calories, high in sodium and preservatives. Such types of food promote the growth of free radicals in the body. Free radicals are atoms with a surplus negative charge. These react with oxygen in the body and cause the body to age faster. Vitamin A, C and E are known to mitigate the process of aging as by reacting with the free radicals and therefore preventing them from oxidizing. Thus, foods which are high in these vitamins are known as antioxidants. Therefore, a diet rich in antioxidants is indispensable for effective detoxification of the body.

When you go shopping, these are some of the foods for your healthy grocery list: Fresh vegetables. Make fresh vegetables your best friends and you will hardly suffer from another disease in your life. Many people don't realise the unlimited benefits of vegetables. They are full with vitamins, minerals and are also high in fibre. Besides of all that they keep you full for a longer time without compromising on calorie intake. Some of the best vegetables are tomatoes, carrots, beet roots, cauliflower, cabbage, Brussels sprouts, broccoli, cucumbers, green beans, squash etc. Also make sure to include a healthy dose of spinach and other dark green leafy vegetables; they are all high in iron.

Fruits and Other Foods! Fresh fruits:

Citrus fruits such as oranges and grapefruit should definitely have a top priority in your healthy grocery list as they contain the elusive vitamin C. Watermelons, apples, grapes, mangoes, bananas, papayas, are all an excellent source of vitamins as well as carbs. Sure, some fruits are sweet but they are way better than eating cookies, pastries, candies, and other sweet stuff. The sweetness in fruits comes from the natural sugar they contain which is healthy. Although if you have a diabetes issue you may have to watch how much fruits you can have. Just one more thing on fruits: The peel or skin of oranges and citrus fruits has also high qualities of vitamins and other benefits, which most of the time is not used. The same applies to apples. There is lots of goodness in the skin but better still, the pips or seeds in the middle of the apple can have just as many if not more health qualities as the apple itself. Make sure to crunch the seeds or pips before swallowing. Other foods such as pulses, lentils, beans are a must have on your healthy grocery list as they serve as an excellent source of protein as well as fibre. Chick peas, beans etc. make a tasty addition to any salad! Fish and other sea foods are full with proteins and they also contain the important omega 3 fatty acids. However, some of these foods are high in calories and are best consumed in moderation.

Nuts are high in fats but they are good healthy fats; also some vitamins are fat soluble and thus is best to include small quantities of fat in your diet. It is best to avoid meat when on a detox diet, especially red meat. However, you may include lean white meat such as chicken breasts as they serve as an excellent source of protein. Always poach or bake meats instead of frying. Meat stock can also be used for preparing soups. If at all you use oil than opt for a high quality olive oil as it is high in monounsaturated or 'good' fats. As well make sure to get enough liquid, such as filtered water in between meals, not with your meals. Green tea is an excellent source of antioxidants and negligible in calories.

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10 fat burning foods that will help you lose weight

In no diet may lack the fat burning foods: the slimming power, just can not miss in any diet!

In the diets never miss the fat burning foods, or foods that do not usually contain only a low content of fat and calories, but they can also help your metabolism to burn calories more easily and, consequently, a few extra pounds too!

Here is a list of 10 fat burning foods that you should not miss and that will give your diet a plus!

Pineapple: 
its very low calorie intake combined with its many quality makes it one of the most powerful fat burning foods ever! It prevents fat from being assimilated by the body, aids digestion and has a high power draining and cleansing. Not to be missed for any reason your diet!

Legumes: 
legumes return between the fat burning foods that allow you to quickly quell hunger: rich in fiber, legumes are also perfect for aiding digestion.

salmon: 
among the fish is categorized among the fat, but its high content of omega three makes it a food not to miss in any diet. Just its high content of omega three puts the body in the ideal conditions to burn fat! A light and tasty recipe? Here are the asparagus with salmon >>

Arugula: 
between the salads is one of the richest in vitamin A and C, important to stimulate the metabolism and enable the consumption of calories. Try it in this salad fast >>

Strawberries: 
are not only delicious, but are also good! Strawberries are low in calories and low in sugar: you can also have a cleansing food that also counteracts cellulite! The important thing is to eat them by themselves, with no added sugar! Use them for a tasty appetizer: skewers of strawberries and feta >>

Chili pepper: 
learn to reduce the amount of salt and flavor to your meal with chili: it speeds up your metabolism, curbs hunger and the fight against fat pads!

Cereals: 
ever-present in the list of foods for a healthy and balanced diet: rich in precious fibers that allow the body to find the right balance, they also have a high satiating power! Useful during the attacks of nervous hunger: they also help to prevent the accumulation of fat!

Avocado: 
has always been considered an enemy of the diet, in fact it has been shown that its fat "healthy" help the body to increase metabolism and satisfy hunger.

Grapefruit: 
other food fat burning almost miraculous! Large draining power that makes this fruit one of the best foods anti-cellulite. Also manages to satiate quickly: perfect for an afternoon snack!

Green tea 
replaced the traditional cup of tea with green tea: you will have an ally not only diet but also against aging! Green tea is indeed not only a food fat burning, but also allows you to promote digestion and give you a glowing skin!

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8 Best Protein Foods For Weight Loss

High protein foods did not have to be expensive and also not all hard to come by. Many also are sold all around us.

What is a protein? 
Protein is one of the basic building blocks of the human body, which is about 16 percent of our total body weight. Muscle, hair, skin, and connective tissue composed mainly of protein. Protein is also great for muscle development for those who like to exercise to build muscle quickly.
So, for those of you who want to build muscle weight and must eat lots of high protein foods. Protein is also very good for those who are in a period of growth and also the elderly, do not forget the added vegetables to balance

1.Chicken
Chicken is food that often we enjoy are often made ​​fried chicken, roast, and also other types of processing, sometimes there who like to mix it with other foods. In addition to delicious, chicken also contain very high protein spread in various bodies.
- Chest Part 3.5 oz - 30 grams protein
- Part thigh - 10 grams of protein
- Part Wing - 6 grams of protein
- Meat cooked chicken (4 oz) - 35 grams of protein
(for average size)

2.Fish 
Fish are animals that have white meat such as chicken. In addition to the body's healthy fish also has high protein.
-Most Fish fillets or steaks are about 22 grams of protein to 100 grams of cooked fish.

-Tuna (6 oz) - 40 grams of protein.

3.Eggs
There are various types of eggs, no chicken eggs, duck eggs, turtle eggs etc and the good news all the high protein and good for the added power. Eggs may be quite often we hear as a source of high protein.
-1 Large egg - 6 grams of protein.

4.Milk
The milk has a higher protein than eggs. Milk is also good for the body and also for the growth of bone strength with calcium is high, there are many kinds of milk, depending on which one we despise and we also depend purposes.

Whole milk, 1 cup - 8 grams of protein.
Whole milk soy, 1 cup - 6 -10 grams of protein.

5.Yoghurt 
Yogurt is a fermented dairy products, so they also contain calcium for healthy bones and teeth. In addition to a delicious taste, they also contain a high enough protein.
1 cup yogurt - 8-12 grams of protein.

6.Cheese 
Cheese many people enjoy and also famous for it contains calcium and protein, was also good, although not too much also consume because it contains fat, too.
-Cheddar - 7 or 8 grams of protein per 28gram.
-Parmesan - 10 grams of protein per 28gram.

7.Nuts
An assortment of nuts are high in protein, but it tastes good and can make us addicted savory snack nuts, especially cashews savory that can make us brake literacy so delicious, other nuts are also good, so should not be too much .
peas, ½ cup cooked - 8 grams of protein.
Peanut butter, 2 Tablespoons - 8 grams protein.
Almonds, ¼ cup - 8 grams of protein.
Peanuts, ¼ cup - 9 grams of protein.
Cashews, ¼ cup - 5 grams of protein.
Sunflower seeds, ¼ cup - 6 grams of protein.

8.Know / Tempe
It's her favorite food besides the Indonesian tempeh know it's cheap, and even make their own can also be fried if it niat.bisa, dipepes, even now no one can make nuggets out, it feels pretty good, too.
-1 Ounce know = 2.3 grams of protein.

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11 Foods For A Slender Looking You

In the struggle to eat right and lose weight, there are many that walk with you hand in hand. Regular exercise and balanced diet is the key. Every guide to the right diet insists that these eleven food preferences must be added to have that perfectly slender body.

11 Best Fat Burning Foods To Lose Weight

1. Green Tea

Green tea is anti-oxidant rich and builds body metabolism that is responsible for losing those extra pounds. The combination of sugar and fat in your body is synthesized into a substance called triglyceride, which can be harmful when in excess quantities. Green tea contains high levels of polyphenols that activate a particular enzyme in the body, which helps dissolve the excess triglyceride. Moreover, inculcation of green tea in your daily diet also reduces the chances of heart diseases and helps cancer patients.

2. Steak

Beef is a diet buster that will also help you peel of pounds. Eat more of local organic grilled beef by loading it on your salad or with veggies in a fajita.

3. Salmon

Not only does fish keep your heart health in-check, it also helps shrink your waistline. The rich Omega-3 fatty acid food improves insulin sensitivity and helps build muscle weight and decrease body fat. Thus, this is one of the fast fat burning foods. Moreover the more muscle you have, higher is your metabolism rate and higher the number of calories your body burns.

4. Sardines

These tiny fish are high in protein and loaded with omega-3 fatty acids that help maintain body muscle. Moreover, they are high in calcium and low in mercury. The fish contains selenium, which is a particular enzyme that fights belly fat. Toss sardines with onions, bell peppers and herbs, load it on some rye bread with cheese, and broil for an amazing snack or meal.

5. Garlic and Onions

Garlic and onions contain minerals and oils that help break fat cells and increase metabolism. Moreover, they also help reduce the risk of prostate cancer and toxin removal from blood cells. The veggies also contain fiber and healthy sulfur compounds that give the same benefit as cardiovascular exercises by reducing blood pressure and blood cholesterol levels. Never fail to include these natural fat burning foods in your diet.

6. Broccoli

Broccoli is a rich source of fiber, folic acid, vitamin C, vitamin A, calcium and folic acid. The miracle food aids digestion and detoxification. Broccoli can be consumed cooked or raw as it is loaded with filling fiber, it’s bound to prevent weight issues.

7. Apple

An apple a day can keeps the doctor away, is commonly heard of. However, have you heard it can keep weight gain away? Yes, this ideal on-the-go snack contains high levels of anti-oxidants that help prevent metabolic syndrome (condition marked by excessive belly fat).

8. Eggs

You may not be aware of the fact that eggs too come in the list of fat burning foods. Consumption of eggs can help you trim inches. The high-protein food makes you feel fuller for longer and ensures you eat less throughout the day.

9. Grapefruit

Consuming half a grapefruit before a meal can help you lose up to a pound a week. This tangy fruit can lower insulin, which is a fat-storage hormone that enables weight loss. Moreover, grapefruit is a good source of protein and is 90 per cent water that can fill you up and eat less throughout the day.

10. Oats

All oats are healthy. However, the rolled varieties are minimally processed and are loaded with fiber. This makes it a filling choice. Substitute your usual breadcrumb recipe with a handful of oats.

11. Lentils

Lentils are a genuine belly flattener. They are another best fat burning foods. Lentil consumption prevents insulin spikes that create excess fat, especially around the belly area. Moreover, they are a high-protein source.

The above-mentioned foods will not only help you in burning fat and losing body weight but will also improve your overall health. Try to incorporate at least some of these fat burning foods in your daily diet for a better-looking, trimmer and slender body.

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What Are The Best Foods For Weight Loss

It's hard to know how to choose the best foods for weight loss. Foods you eat affect your body in different ways. Some foods make you feel satisfied and recharged while others give you a short boost in energy and leave you feeling drained shortly afterwards. Some foods provide long-term health benefits and others undermine your health.

Glycemic Index and Glycemic Load As Guides

The glycemic index rates how quickly foods get into the bloodstream and the corresponding release of insulin.

The glycemic load is a more refined indicator because it looks at net carbs and portion size. As a result, some foods that have a high glycemic index are not as bad as they appeared at first blush once we take fiber content into account.

When I consider the glycemic effects of food, I find it more useful to think in terms of the glycemic impact rather than any specific GI or GL values.

Benefits of a Low Glycemic Load Diet

Eating a low glycemic load diet helps keep your blood sugar level constant and avoids the highs and lows caused by insulin spikes that leave you feeling tired and hungry.

A healthy, low glycemic load diet will:

Burn more calories
Make it easier to lose weight
Maintain even blood sugar levels
Help prevent insulin and leptin resistance (and diabetes)[1]
Improved HDL cholesterol[2]
Reduce hunger[3]
Lower the risk of heart disease

Glycemic Load of Common Foods

 Foods with a low glycemic load (10 or less)

Kidney, garbanzo, pinto, soy, and black beans
Vegetables, like carrots, green peas, apples, grapefruit, and watermelon
100 percent bran cereal
Peanuts
Whole-wheat tortillas
Tomato juice
Milk

Foods with a medium glycemic load (11 to 19)

Whole-wheat pasta
Oatmeal
Rice cakes
Barley and bulgur
Brown rice
Sweet potato
Graham crackers
Foods with a high glycemic load (20 or more)

Pop and sweetened fruit juices
Couscous
White rice
White pasta
French fries and baked potatoes
Low-fiber cereals (with added sugar)
Macaroni and cheese
Pizza
Raisins and dates


What Affects the GI and GL of Food?

There are a number of factors that can affect the GI of foods. Some of these characteristics occur naturally and others result from processing or meal preparation.

Processing: Generally, more processing means a higher GI. For example, instant oatmeal has a GI of 79, whereas steel cut rolled oats has a GI of 55.

Combining Foods: When eating a meal, the GI of food changes and becomes the average of all the GI values factored together. For weight loss, it's better to eat a higher-GI food with low-GI foods.

Cooking time: Longer cooking times usually increase the glycemic impact of food.

Natural Factors: The fibrous coat around beans, seeds, and plant cell walls in unground whole grains acts as a physical barrier and slows the access of digestive enzymes to the food.

Protein and fat: Adding protein or fat to a high-GI food lowers the GI of that food.

Soluble fiber: Fiber reduces the net carbohydrates by slowing down digestion.


It's important to remember that the GI says nothing about the quality of a food. It does not qualify a food nutrionally as good or bad. Junk food is still junk food regardless of its GI or GL!

If you would like to know more about food choices and losing weight, check out the ELH Diet. It's the easy way to be lean and healthy.

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How to Read Food Labels to Find Gluten Free Foods

Reading food labels is an important part of living gluten free. Unless you know what to look for, it can be extremely difficult to find gluten free foods. There are many ingredients that can fool you; understanding how to read food labels can help you stay away from foods containing gluten. Here are some tips on what to look for and what to avoid:

1. Look for the words "gluten free."  Look on the front of the packaging and the side panels. It is not always in the same place from product to product. If you see the words "gluten free," you know you are in the clear.
2. Watch out for the words "wheat free."  Wheat free does not mean gluten free. Oats are often used in place of the wheat when this claim is made.
3. Check the list of allergens.  At the end of the ingredients list, many manufacturers list common allergens included in the product. If you see wheat listed, you know the food contains gluten. If the product doesn't list wheat, you still need to check the ingredients for gluten-containing products but it helps you narrow down what you are looking for.
4. Learn about all the ingredients that could possibly contain gluten. While this is not a comprehensive list, this will help you get started. Wheat, wheat starch, barley and oats are pretty obvious sources of gluten. Others below may be less so.
   • Hydrolyzed corn, soy or vegetable protein  All of these have the potential of containing gluten. Wheat is often used in the process of making these proteins (because gluten is a protein).  Of these, hydrolyzed vegetable protein is most likely to have gluten in it.
   • Soy sauce  Soy sauce is made with wheat.
   • Malt  Malt is sometimes also called barley malt. All malt is made from barley even if it is called "rice malt."
   • (Modified) food starch  Not all food starch contains gluten but, unless you know what kind of starch it is, i.e. corn starch or wheat starch, it is best to avoid it.
5. Check labels continuously.  Even if you have bought a product before, it is a good idea to read the label periodically to check if the ingredients have changed. Companies change ingredients often and without warning.
6. Don't be fooled.  Some foods with gluten are easy to spot like breads, pastas and pastries. Others can be harder to identify. Here are a few to look out for:
   • Dairy Sometimes starch fillers are added to yogurt and soft cheeses.
   • Cereal  Most cereals contain some form of gluten, for example, cornflakes contain malt.
   • Alcoholic beverages  Beer is made with hops, a barley relative.  Whiskey and gin are made from wheat.
   • Canned soups, stews, and prepackaged meals  Look for starch fillers, soy sauce, hydrolyzed vegetable protein and pasta.

To maintain a gluten free diet, reading labels is a lifestyle. It is important to stay vigilant. It can be overwhelming to the label on every food item you're thinking of purchasing, but it does get easier with time. Your intestines will thank you!

Quick Tips:

• Gluten is a protein found in wheat, rye, barley and oats.
• If you have doubt if a food is gluten free, do not eat it.

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How To Choose Potassium Rich Foods

Before we talk about how to get more potassium-rich foods into your diet, let's quickly touch on why you should. First of all, your heart simply won't beat without potassium -- that's kind of a big deal. Secondly, even if a hottie on the subway manages to get your heart going, your muscles won't move without potassium, so you won't even be able to chase her. Thirdly, even if you manage to run her down, you probably won't have to strength to put together a declarative sentence and ask her out on a date, as potassium shortage impairs your cellular processes and weakens you considerably.  Let's face it: potassium is part of a generally healthy diet.  

Convinced that potassium is a necessary part of your day? Okay. So now, how the heck do you eat more of it? You've got lots of options: 

1. It's easy -- just go nuts! No, really, eat more nuts. Nuts and seeds are both extremely high in potassium, and also contain heart-healthy fats.
2. If you're not a huge fan of nuts, try getting an early edge on your potassium intake by always making breakfast a potassium-tastic experience! Start with a bowl of potassium-rich cereal, such as bran flakes, wheat bran or wheat germ. Top it with a potassium-rich fruit, such as apricots, figs, bananas or currants.
3. If all that "bran" and "wheat" advice has traumatized you, try a tasty little bowl of muesli -- you'll get similar potassium benefits!
4. Since dried fruit is all very high in potassium, have a little handful of dried apples, cranberries, peaches, or an adventure-mix between breakfast and lunch.
5. Mix chopped, dried apples into you tuna or chicken salad -- I promise it tastes better than it sounds.
6. Toss a handful of raisins on your cereal, or even onto your salad!
7. You're going to love me for this one. Have a great, big, fat, steaming baked potato. That's right, I am CONDONING your consumption of otherwise useless carbohydrates for the sake of high potassium consumption. Now, notice that I am NOT condoning the use of sour cream, bacon, and cheese atop this potato, so don't even think about it.
8. Snag a dinner date to a Cuban restaurant and order some tasty boiled (not fried) plantains.
9. Indulge in a healthy diet of whole-wheat pasta and make tomato sauce, as both are very high in potassium.
10. Have some sardines...no? Okay, stick to the pasta.

Believe it or not, I can hear you balking all the way from my computer, but listen up -- nearly one in five people hospitalized in the U.S. suffers from low or deficient levels of potassium. I'm betting the same is true of at least one or two of you, so eat up!

Quick Tips:

• Keep a supply of nut-based trail mix on hand.
• Make sure your house stays stocked with fresh or dried fruit. They're great potassium food sources.

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How To Choose Foods That Lower Cholesterol

High cholesterol is a health concern for many people. While heredity does play a role in cholesterol levels, diet and exercise can greatly help in reducing those numbers. Ready to get on a low cholesterol diet plan? Here are some tips on how to choose the right foods:

1. Shop the outer perimeter of the grocery store. The outer walls of the grocery store are usually the place to find the healthiest foods that can lower cholesterol numbers. First stop: the produce aisle, where you can load up on naturally cholesterol-free fruits and vegetables. Don't just pick out the same old items like bananas and tomatoes -- opt for a variety of produce selections like blueberries, raspberries, mango, zucchini, red and green peppers, kiwi and avocados. Avocados in particular are known for containing the healthy fats which can help to raise your HDL (your "good" cholesterol). Load up on garlic -- another "miracle" food.
   Walk around to the meat department and choose the leanest cuts of meat and poultry. Choose skinless chicken and pick up lots of heart-healthy fish like salmon and mackerel. Make your way to the dairy aisle where you should walk right past the full-fat dairy products and select low fat and fat free dairy products and milk. Craving eggs? Switch from regular eggs to cholesterol-free Egg Beaters brand. Soy milk is another low cholesterol dairy option -- Silk and 8th Continent brands are two good choices. Keep in mind that the high fat, processed foods can usually be found in the middle aisles of the grocery store. Stay away from any snack item that comes in a box or a bag -- most of these items contain high cholesterol and trans fats. You can usually find all the healthier food groups around the outer walls of the grocery store, so you can still get a balanced diet.
2. Read food labels. If you don't usually take the time to read food labels, start doing it now. Food labels must now list the amount of cholesterol per serving. Obviously your best choice is to choose items that have an amount at zero. And while you're checking the cholesterol count of your favorite foods, read the ingredients that are listed on the product label as well. Any food that contains hydrogenated oils or partially hydrogenated oils is bad news.
3. Remember--not all margarines are created equal. Some of the new margarine products on the market are actually proven to help lower cholesterol. Skip the stick butter and margarines -- these are the worst kind for your heart. Instead opt for a tub spread that contains plant sterols, like Benecol or Take Control. Yes, these products are more expensive than the generic store brands, but they do help to lower cholesterol when eaten as part of a low fat diet. Or, if you'd rather skip the margarine altogether, try dipping your bread in just a little bit of heart-healthy olive oil.
4. A few more options. You don't have to say goodbye to your morning bowl of breakfast cereal -- just say goodbye to those brands that are loaded with sugar and chemicals. Switch to oatmeal instead. Looking for a snack? Forget the potato chips and switch to healthy nuts, like walnuts or almonds. Just eat a few, though!
5. Change your ways. Gone are the days that you can eat an entire bag of potato chips or a pint of chocolate chip ice cream without feeling guilty. High cholesterol is serious business and should be treated as such. Change your eating habits now so that you can enjoy good health for many years to come.   

This list of foods should help you get started. Remember, exercise can also help you reduce cholesterol.

Quick Tips:

• High cholesterol puts you at greater risk for heart disease and other health problems.

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How To Burn More Fat by Eating High Thermic Foods

Having more than enough fat in the body is a serious problem for most people. Exercise is of course the best solution, but it should go with the proper diet or a healthy lifestyle. One solution is eating high thermic foods. High thermic foods are foods that you eat but you need more energy to process them than you take in. If you eat more high thermic foods then you decrease the chances of packing on more pounds. You can burn more fat doing this. Just read on.

1. Protein rich foods give the highest thermic effect. They quicken your metabolism and promotes the strengthening of muscles. One good example is chicken. Stay away from fried chicken. Stick with broiled, baked with the skin off. If cooked right you can get the full benefit of its nutrients. If you are a red meat fan, always go for lean cuts. They get rid of fat you do not want your body to be dealing with.
2. Eat fruits, An apple a day keeps the doctor away. Apple is rich in fiber. It speeds up your metabolism and gives you essential vitamins that are good for your body. Something that should also go on your grocery list are oranges, pineapples and lemons. These are fruits that can increase your energy, improve your nervous system and gives your body vitamins to fight against diseases.
3. Be a salad fan, instead of reaching for that bag of potato chips with the creamy dip. Have salad ready in your fridge and avoid using heavy creams. Stick with carrot sticks, broccoli then drizzle with a bit of olive oil or vinaigrette.
4. Know the oil that you use. Garlic oil, canola oil and extra virgin olive oil are good in mixing with your dish. It makes you burn fat faster. Some even say drinking a spoonful of olive oil a day can make you healthier.
5. Drink milk. A glass of milk in the morning or before you go to sleep can make a difference when you get older. It strengthens bones and makes you burn fat faster. Just get skim or non fat milk that you can drink straight from a glass or mixed in any recipe you got.
6. Eggs are a breakfast favorite. Omelettes can be made skipping the yolk thus making it healthier to eat. So for your next breakfast, just use some herbs like basil to sprinkle on your scrambled eggs.
7. Eat beans. Beans are not exactly everyone’s favorite but eat a few in a week Mix it with rice or a couple of potato strips and stay healthy.
8. Do not overdo it. Anything in excess is not good for your body. Eat in portions—just enough to keep you full till next mealtime.

There are a number of ways that you can burn more fat, if you eat high thermic foods then you are off to a great start. Just remember that eating these types of foods is not the only solution. You have to start exercising and stop overeating. Discipline is important and choosing the right quality foods.

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The Natural Side Effects of Digesting Fiber-Rich Foods

You’ve probably heard over and over that you need to get more fiber in your diet. Fiber keeps you regular, helps nutrients get picked up in your digestive tract and can even stabilize your blood sugar and cholesterol levels. Even though you need fiber, it does have some natural side effects that you should be aware of.

Gas and Bloating

• Soluble fiber is the type of fiber that comes from the inner part of plant cells. It absorbs water, helping cells hang on to fluids and nutrients to perform their daily functions. When soluble fiber is in your gut, it does the same sort of thing. As it binds with liquids, it forms a gooey substance that improves nutrient absorption. But as it ferments, sometimes it often creates gas as a byproduct. This is why you may feel bloated and gassy after eating something that contains soluble fiber, such as beans, dried fruit or Brussels sprouts.

Diarrhea and Loose Stools

• Insoluble fiber is the protective outer coating of plant cells that holds everything together. Also known as roughage, insoluble fiber tends to push everything through quickly, almost like a big broom. You might notice particles of insoluble fiber, such as husks from corn or whole grains, in your stool. Just as you have a hard time chewing these fibrous food components, your body has difficulty passing them along. So they travel through your gut, sweep everything along, and push out waste as fast as possible. In some cases, especially if you aren’t used to a high-fiber diet, this could result in diarrhea.

Backed-Up Feeling

• Not everyone reacts to fiber the same way. Sometimes fiber-rich foods back you up, no matter if they’re higher in soluble or insoluble fiber. You could suffer from constipation, not being able to have a bowel movement, for several days. Constipation doesn’t just mean that you don’t have a bowel movement for a while, though. Signs of constipation can also include straining while defecating and passing small, hard stools.

Preventing Side Effects

• Every time you eat something high in fiber, have a glass of water with your meal. Water lubricates your digestive tract and helps fiber work better. You should also increase your fiber intake gradually. The Dietary Guidelines for Americans 2010 states that you should get 14 grams of fiber for every 1,000 calories in your diet -- 28 grams, for example, based on a 2,000-calorie diet. The average American only gets 15 grams of fiber total each day. So if you’re looking to up your intake, have just one extra serving of whole grains a day. Switch to whole-grain bread instead of white bread, or do something comparable. As long as you don’t experience side effects after a few days of eating this way, increase your intake a bit more. Continue slowly adding an extra serving of whole grains every few days as your body begins to tolerate the fiber.

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Anti Inflammation Foods Diet

Inflammation causes the swelling and redness that occurs after an injury which is necessary for the body to the start healing process, that’s why most often it is a good thing. In excess, chronic disease consisting of everything from heart disease might be contributed by imflammation to joint disorders like arthritis. The diet is one contributor to excess inflammation. The key to optimum health would be an anti inflammation diet can.

Low in Omega –6 fatty acids

A fatty acid that cannot be manufatured by the human body, Omega-6 fatty acids also quakify as an essential fatty acid. In our body, this fatty acid promotes inflammation on. Reduce foods rich in omega-6 to lower the amount of omega-6 fatty acid in your anti inflammation diet. Margarine, peanut oil and corn oil are all included in these foods. For sources of omega-6 fatty acids, you can simply look on the food labels in your processed foods. Foods with partially hydrogenated fats and foods with trans fats listed on the label should be better eliminated. Also, the cooking oils in your anti inflammation diet need to be replaced with oils rich in monounsaturated fat like olive oil and canola oil.

Rich in Omega-3

Lower the amount of inflammation in the body, omega-3 fatty acid is also an essential fatty acid. Omega-6 and omega-3 fatty acids should be balanced. Nevertheless, the ratio is usually dominated by omega-6 in the typical diet. 25:1 omega-6 fatty acid to omega-3 fatty acid is the most typical ratio. A ratio of 4:1 to improve inflammation is suggested by The University of Wisconsin Integrative Medicine. Wild salmon, flax seeds, sardines and walnuts, are all included in foods rich in omega-3 fatty acids. The Cleveland Clinic Center for Integrative Medicine suggests you to try 2000-6000 miligrams of a dish supplement per day if you dont like fish.

Low in Saturated Fat

Saturated fats contain carbon atoms saturated with hydrogen, chemically speaking. These fats are usually solid at room temperature. One of the chemical building blocks for the cause inflammation in the diet, arachidonic acid, is holded by saturated fats. You can simply lower the amount of inflammation by lowering the amount of saturated fats. Meat and any dairy products are all included in foods high in saturated fat. Some oils like coconut and palm oil are also high in saturated fat.

Rich in Antioxidants

Consuming between 8 and 10 servings of vegetables and fruits per day is suggested by the Cleveland Clinic Center for Integrative Medicine. Vegetables and fruits can protect your health because they are all rich in anti-inflammatory antioxidants, so it is important to considering them into your anti inflammation diet. Red wine, green tea, black tea and other antioxidant-rich beverages should also be considered well as your drinks in anti inflammation diet because they also help as well.

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Top 10 Superfoods Particularly for Weight Loss

Before I detail out - particularly for weight loss - top 10 superfoods (among many others), let me tell you something. I am in the health and fitness industry for more than 25 years now; such vast experience has made me realize the fact that weight loss, weight gain or weight maintenance (overall good health) directly depends on the given four factors that are vital and keep diseases at bay.

* Eat everything - each and every veggie, fruit, fish, dry fruit, meat, poultry, grain, legume, lentil, even oil, butter, cheese, clarified butter, salt, sugar, coffee, tea - all have one or the other health benefit. If you want to eat healthy and lead a healthy lifestyle, it is still not late; BUT you must have knowledge about the benefits.This knowledge is not only for you, but for your future generation also - you have to show them the correct way to a fit and healthy life. Yes, if a person suffers from some major health issue(s), then obviously he or she has to be temporarily careful with what to eat and what not to eat. This is a different story altogether.

* Eat in "moderation" - yes, this is the KEY to a good, nutritious, healthy lifestyle.

* Eat home - cooked food - whenever possible; BUT make sure you cook nutritious food (and not fast/junk food!)

* Say NO to processed food - I know we all are leading busy life and it is not always possible to keep a check on whether we are eating processed or unprocessed food. Still, try to avoid eating processed foods as much as you can - for your own good health to start with.

Well, you must add these top 10 superfoods to your diet, if not daily diet - at least thrice a week - and feel the difference (provided you don't eat junk or empty - calorie foods with superfoods). But of course, you have to give time - don't expect miraculous weight loss overnight!

Top 10 Superfoods to add to Diet for Weight Loss

Yes, you have read it correct; add these nutrition - dense superfoods to your diet ASAP to derive maximum health benefits - especially where weight loss is concerned.

Superfoods #1: Broccolis

This veggie tops my list of superfoods and is included in my daily diet. It is an excellent source of fiber, manganese, vitamin K, vitamin C, and folate. High amount of vitamin C in broccoli acts as an excellent immune booster and folate helps maintain good heart health. The fiber promotes excellent digestive health and helps lower LDL.

Eating broccoli daily helps in reducing inflammation of muscles, especially in people who are very much into sports and gym.

Superfoods #2: Beans (powerhouse of nutrition)

Beans (be it kidney, spherical, white, black, string - whatever) have always been compared to meat in terms of calories and have been considered to be meat substitute. An excellent source of protein, iron, fiber and water, beans help in weight loss in a healthy way. Out of all the types of beans available, white beans steal the show where iron content is concerned - it is very high.

You can either cook beans separately or mix beans with some other foods - either way, it is very healthy.

For that matter, even fresh green beans are good and help in weight loss.

Superfoods #3: Nuts

I have found that most people, who are trying to lose weight, are scared to eat nuts - pistachios, cashew nuts, walnuts and almonds. Nuts have somehow been blamed as that which "adds to bodyweight". It is true if you go overboard with nuts that have 80 per cent fat and very high calorie contentand overeat; it is not true if you eat nuts in moderation.Nuts are powerhouse of protein, vitamins and minerals, and the fat content is to some extent healthy for people with heart disease.

Out of all the nuts available, almonds have the lowest calorie content. Rich in calcium, vitamin E and fiber, almonds improve your skin condition and texture, and helps fight cancer. A daily dose of 6 to 8 almonds is beneficial for good health.

Therefore, if you are scared to eat nuts, leave your fear aside where almonds are concerned.

Superfoods #4: Salmons

Known as a fish with too much fat content, know that this "too much fat" is very healthy as it has very high omega 3 fatty acid content.This fat actually helps in lowering your LDL (by increasing the levels of HDL that helps in removing LDL from the arteries) and heart - related diseases.

Superfoods #5: Spinach

Rich in vitamins C, A and K, in protein and iron and with very calorie, spinach is an excellent veggie that helps in weight loss. Otherwise also, it is very helpful for health, especially for those who suffer from anemia. You can eat it in any form - raw, cooked, soup, salad, whatever way you like - it works wonders.

Superfoods#6: Cabbages

Yet another veggie for people who are on weight loss, it is known to contain vitamins C and K in high quantity, and folate. It helps keep RBCs very healthy. You can eat it in any form - raw, cooked, soup, salad, whatever way you like.

Superfoods #7: Carrots

If you want to boost and improve your immune system and also lose weight, this veggie has enough vitamins B6 and A, and carotene as an excellent healthy food.

Superfoods #8: Blackberries

Known to help in losing weight, the low - calorie blackberries contain vitamins K and C, fiber, and are excellent antioxidants. Blackberries are good breakfast option.

Superfoods #9: Red & White Grapefruits

Yet another fruit (both red and white) known to shed extra weight, red grapefruits contain vitamins C and A, and pantothenic acid. This acid helps the body to transform the macronutrients (carbs, fats and proteins) in great sources of energy.

White grapefruits contain potassium (helps with muscle cramps), vitamin C and folate. Both red and white are excellent breakfast option.

Superfoods #10: Green Tea

My all - time favorite! Excellent to reduce visceral fat round the belly, green tea is a powerhouse of antioxidants and EpiGalloCatechinGallate (EGCG). This EGCG is known to prevent growth of certain cells that cause cancer.

Drink it any time of the day but without adding milk and sugar; my personal suggestion would be not to drink green tea after 7 pm - it may disrupt your sleep.

Start with these top 10 superfoods for weight loss and add to your diet.

To take care of weight loss, simple foods that are easily available in the market, would help. Of course, you must know when to eat them, what should be the quantity and what's the nutrition value of each.

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