Fitness and Exercise for Women - Healthy Food Choices

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Healthy Food Choices

Today's Diet & Nutrition is the magazine for Food, Fitness, & Well-being. Every issue shows you how to eat nutritiously, exercise for vibrancy, and balance the mind, spirit, and body.

The Best Foods for Optimum Health!

There are certain foods that should be a normal part of our diet due to the extraordinary health benefits they offer. These particular foods have been called "Super Foods" because of their antioxidant value.

Antioxidants are substances that protect our cells against the effects of free radicals. Free radicals are molecules that are produced when our bodies break down food. They can also be caused by exposure to radiation and smoke. These free radicals cause cell damage and may contribute to cancer, heart disease and other ailments.

The Benefits of Drinking Tea

Are you looking for a food that has no calories, is inexpensive, relaxes you, comes in many flavors and can be found everywhere? Tea offers all of that and so much more! Tea contains flavinoids, a group of compounds found in fruits and vegetables known for its significant antioxidant activity. According to "Super Foods," by Steven G. Pratt, M.D., tea has been found to lower blood pressure, help prevent cancer and osteoporosis, lower the risk of stroke, promote heart health, play a role in preventing sunlight damage to the skin and prevent cataracts. Wow! Pretty amazing when you think of all the benefits of sipping a cup of tea. The antioxidant power of tea is best when it is hot or when ice cubes are added after boiling.

My Favorite Smoothie Recipe

This is a recipe for a delicious smoothie that I created while watching my carbs. While I used the Atkins Shakes as a base, you can use yogurt or skim milk.

Ingredients
I can of Vanilla Atkins Shake
4 ice cubes
6 slices of banana
10 blueberries
2-3 Tbsp of frozen strawberries (with juice) or fresh strawberries
2 pineapple chunks
2 packets of Splenda (if desired)

Mix all ingredients together in blender.

A very simple recipe and I may even add whip cream if I'm feeling a little adventurous.

Berries are Berry Good

Do you like blueberries? If so, you're off to a great start! Blueberries offer more antioxidant activity than any other fruit or vegetable. These powerful berries have become the WonderFood and have been found to neutralize free radicals in the body, promote urinary tract health, alleviate constipation, aid in digestion, and improving the motor skills of brain activity. More recently, blueberries have been linked to reducing age-related illnesses, such as Alzheimer's and dementia. This research has been conducted primarily on animals but human studies

are underway. Could you imagine how awesome it would be to find a natural cure for Alzheimer's - a disease that has tragically affected the lives of so many.

Other powerful foods that are similar in their antioxidant properties are strawberries, purple grapes, cranberries, cherries, raspberries and all varieties of dried, frozen or fresh berries.

A great way to have a have a healthy serving of these super berries is to make a smoothie and add your favorite berries. I have posted a recipe on this page for a great morning pick-me up that provides a lot of kick to get you going in the morning.

Wild Salmon

Salmon is rich in Omega 3 fatty acids. Essential Omega-3 fatty acids are a form of polyunsaturated fats, important to human health. The body cannot produce them so consuming foods that contain Omega 3 fatty acids is essential.

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Foods that are rich in Omega 3 fatty acids include salmon, halibut, sardines, albacore, trout, herring, walnut, flaxseed oil, and canola oil. Other foods that contain omega-3 fatty acids include shrimp, clams, light chunk tuna, catfish, cod, and spinach.

According to Salmon of the Americas, there is growing scientific evidence that Omega 3 fatty

acids aid in the prevention of heart disease, reduces inflammation and pain in the joints and are critical for proper development of the eyes, brain, and nervous system in fetal development.

Deficiency of Omega 3 fatty acids is not always obvious. Fatigue, dry skin, frequent colds, constipation, depression, lack of concentration, even brittle nails can be signs of insufficient fatty acids in the diet. It has been estimated that as many as 99% of people may be deficient in Omega 3 fatty acid consumption. The American Heart Association recommends that people eat fish at least twice a week. This can be as easy as opening a can of tuna every week and baking a piece of fish. These are simple steps to ensure that we on the right path to health and wellness.