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Not All Grains Are Equal

healthy grains
grains whole
Not All Grains Are Created Equal

Today the diet craze is “no carbs”, Try grains…  Many people are staying away from rice and other grains because they think they are bad carbohydrates.   Whole grains are healthy carbohydrates which contain all three parts of the grain.  The grain kernel is full of fiber which keeps your tummy full longer.  The fiber in the kernel is also good for your cholesterol.  It is the refined or processed grains that have the germ and bran removed  which are not so healthy for you.

Here are some healthy grains for you to enjoy that will keep your weight under control.

Brown Rice is way healthier than white rice.  It can also reduce your risk of type 2 diabetes.

Freekeh is another whole grain that packs 13% of your daily fiber in 1/3 cup cooked.  It contains zinc and manganese which helps build a strong immune system.

Amaranth is full of calcium and essential amino acids which build and repair tissues in the body.

Oatmeal is another great grain which helps keep blood sugar levels stable.  This is a smart choice for those with diabetes.

Millet has 3 grams of protein per 1/2 cup cooked.  It also has magnesium which is great for bone health.

Sorghum has fiber, iron, and phytochemicals that are good for your heart, and can protect you against some cancers.

Wheat Berries has 6 grams of protein and 4 grams of fiber per 1/2 cup cooked.  It also contains iron which helps oxygen levels in the body.

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Get Rid of BELLY FAT now!

How To Get Rid of Belly Fat

bad belly fat
Get rid of Belly Fat NOW!

Belly fat is not just ugly but it is also unhealthy for you!  Visceral fat is the fat that is deep in your abdomen which is the problem.  This fat can affect the ability of your liver to manage cholesterol.   This increases your risk of heart disease.  Visceral fat also causes insulin which  stores fat to be less effective.  This increases your risk of diabetes.  Visceral fat is also linked to an increased risk of breast cancer.

The good news is you can do something about this toxic visceral belly fat.  It’s important to adopt the right habits to fight this dangerous fat.  There are lifestyle changes that are key to busting this belly fat and it’s not just what you eat.  Let’s take a look at what you can do.

1.  Alcohol is a huge belly fat generator!  If you have one cocktail per day, chances are you will burn it off.  However, if you have more than one, the alcohol turns into belly fat.  Alcohol interferes with fat burning in the stomach turning calories into fat.

2.  Nicotine from smoking also prevents fat burning in the abdomen.  Smokers have more visceral fat than nonsmokers do, even if they are not overweight.  

3.  Skip the trans fats.  Check nutritional labels and stay away from foods that contain partially hydrogenated oils!  

4.  Bake your own muffins and cookies.  Store bought foods, donuts etc..all have trans fats.  Use canola oil and sweeten with fresh fruit instead.

5.  Ditch the fried foods!  Frying food changes the chemical structure of food and leads to an excess of trans fats.

6.  Workout!  Hit the cardio workouts to burn abdominal fat.  Diet alone does not work!!  Abdominal fat is more responsive to exercise than any other fat in your body.  Get moving!  

7.  Eat healthy fats.  You need 30% of your calories from heart healthy monounsaturated fats and omega-3 fatty acids.  Add olive oil, avocados and nuts to your diet to keep healthy.  

8.  Sleep 7 hours at least per night to keep fat away.  Lack of sleep makes you hungrier and it can increase your cortisol level which may be associated to abdominal fat.

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Cruciferous Veggies Fight Cancer

We all know that eating your veggies is good for your health.  Now studies show that eating cruciferous

Veggies that are cruciferous
Broccoli, cabbage, cauliflower, brussel sprouts….

vegetables can actually fight cancer!  Even adding these vegetables to your diet once a week can make a positive difference.  

Eating your cruciferous vegetables can decrease your risk of certain cancers by 32%.  Studies have shown that eating more of these vegetables can decrease your risk of mouth, stomach, colon, esophagus, liver, pancreas, breast, ovarian, prostrate and kidney cancers.

Cruciferous vegetables include broccoli, cabbage, cauliflower, brussels sprouts and bok choy.  These vegetables contain vitamins, minerals, and fiber which protect against colon cancer.  Cruciferous vegetables also have compounds called indoles and isothiocyanates.   These compounds help reduce inflammation and prevent DNA damage.  Inflammation and DNA damage are both risk factors for cancer.

There is also another cancer-fighting compound in these vegetables called myrosinase.  This is an enzyme that activates another anti-cancer, anti-inflammatory compound.  Cooking lessens the strength of myrosinase, so it’s best to eat these vegetables raw or to steam them.

There are other benefits from eating more cruciferous vegetables:

Stimulates the immune system

Protects the brain

Balances blood sugar

Supports detox

Balances estrogen

Shrinks tumors

Here’s a great way to enjoy Baby Bok Choy:

Sauteed Baby Bok Choy

What You Need:

2 cloves of garlic

olive oil

fresh grated ginger

red pepper flakes to taste

1 tbsp soy sauce low sodium

1.5 lbs baby bok choy (cleaned and ends cut)

1 tbsp water or chicken stock

toasted sesame oil for drizzling

What To Do:

1.  Saute garlic, ginger and red pepper flakes in saute pan about 45 seconds or until fragrant.

2.  Add bok choy and make sure to cover with oil.  Cook 2 minutes.  Add soy sauce, water then cover pan and cook another 2 minutes.

3.  Uncover and cook until liquid is almost gone.  About 3 minutes.

4.  Remove and serve with sesame oil drizzled on top.

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Colon Cancer in 2017

Colon cancer is the third most common type of cancer in both men and women.  In 2017, there will be about 95,000 new cases of colon cancer and 40,000 cases of rectal cancer diagnosed in the U.S. and 

2017 colon cancer
Colon cancer in 2017

 27,000 men and 23,000 women will die from this disease.  

Colorectal cancer rates continue to decline in those over the age of 50 due to screening.   Colonoscopy screening is very effective at finding precancerous polyps and removal is easy.  Colorectal cancers are usually slow growing.  Regular screening can prevent these disease from becoming deadly.  The Colorectal cancer incidence rate has dropped more than 30% since 2000.

Unfortunately, the colorectal cancer rate is increasing for Gen Xers and Millenials under the age of 50.  This rate has increased by more than 20% from 2000-2013.  This rise in colorectal cancer is due to increasing rates of obesity and unhealthy diets.  Another factor is the lack of physical activity and sedentary lifestyle of younger adults.

There are things you can do to lower your colorectal cancer risk.  

1.  Stay at a healthy weight!.  Cancer risk increases as the amount of belly fat increases.  

2.  Exercise.  Regular moderate exercise lowers your risk of colorectal cancer and polyps.  More strenuous exercise is even more effective at lowering your risk.

3.  Diet.  Stick to a diet low in red meat and get rid of processed meats which are linked to an increase in colorectal cancer.  Increase your intake of fruits, veggies and whole grains to lower your risk.  Fiber from whole grains is also important for a healthy diet.

4.  Avoid too much alcohol!  Studies show those who drink a lot of alcohol have an increased risk of cancer, men having a higher risk than women.

5.  Quit smoking!

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Fruit for Athletic Performance and Stamina

Many Fruits are for Athletic Performance and Stamina but these are the best.

workout fruit
Eat certain fruits when you workout –>

When most people think about athletic strength and diet, protein is the most popular food.  Protein does build muscle and it also repairs them after a heavy workout.   Fruits and veggies contain micronutrients that are necessary for optimal health and performance.  These powerful nutrients produce energy and help tissue recovery during athletic training.  If the body does not get enough fruits and veggies, the body can suffer fatigue and muscle damage.  Lack of these foods can also cause a  lack of muscle strength and it can adversely affect the immune system.  Fruits and veggies are necessary for sports performance, recovery and overall fitness.

For those who exercise at a very high level, there can be a higher risk of illness and infection.  Athletes need more anti-oxidants contained in fruits and veggies to stay healthy.  Vitamins A, C, E and  magnesium and potassium come from fruit and keep the immune system strong.  They also provide strength to the muscles.  These anti-oxidants protect the body against free radicals which can damage cells.  

Vitamin C is found in berries, oranges, grapefruit, kiwi, brussels sprouts and kale.  Vitamin C supports the white blood cell production and keeps the immune system healthy.

Vitamin E is found in olive oil, seed oils, kale, tomato, spinach and other leafy green veggies.  Vitamin E improves stamina during exercise.

The B Vitamins help with energy metabolism, muscle and nerve conduction.  They are in legumes, nuts, seeds, veggies and fruits.

Magnesium and potassium are all necessary for healthy muscles and nerve function.  These minerals are in green veggies, avocado, figs, apricots and bananas.

Quercetin is a flavonoid in fruits and veggies It improves mental and physical performance and can reduce risk of infection during heavy exercise.

Its easy to add more fruits and veggies to your diet.  Try a breakfast smoothie with your favorite fruits or bring an apple or banana to work to snack on during the day!  Its important to get 5-7 servings per day to keep your body healthy and for better workouts!

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Fiber Health and Benefits for healthy Body and Colon

The Importance of Fiber to Your Health

Fiber health
Benefits of Fiber and importance.

Adults should eat 25-25 grams of fiber per day for optimal health.  Unfortunately, most adults get 15 grams of fiber or less in their diet.  Fiber is very important for many reasons.   There are 2 different kinds of fiber and both are important.  There is soluble fiber which dissolves in water and comes from fruits, veggies, oats and wheat.  Insoluble fiber leaves the body unchanged and is found in nuts, seeds and celery.  

 Fiber is necessary for good colon health.  A diet high in fiber helps prevent constipation and hemorrhoids.  Fiber adds more bulk to stool so waste and toxins can be more quickly passed and eliminated.  Another benefit of fiber is weight control.  Eating a diet rich in fiber makes you feel fuller, longer.  This means you eat less which helps reduce calories.  

Another benefit of fiber is it helps control blood sugar levels.  Fiber slows down the absorption of glucose into our bloodstream.  This prevents the spikes and drops in blood sugar levels and is very helpful for those who have Type 2 diabetes.

Fiber is also good for people who have high cholesterol levels and heart disease.  Fiber can reduce cholesterol levels and decrease the risk of heart attacks. 

Here are some yummy foods that can help you add more fiber to your diet.  Its always better to get your fiber from whole foods, not processed foods that have added fiber.  

*  Brown rice and oatmeal

*  Chia and flax seeds

*  Berries

*  Beans (black, red, garbanzo)

*  Almonds

Sharon Baker

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Skin is our number #1 protection against the sun and the environment

Last Updated: 11-16-2016
 Skin is our number #1 protection against the sun and the environment.  Taking care of your skin is very important and what you put into your body is crucial for healthy, glowing skin.  Food, exercise and managing your stress levels are key to keeping your hormones balanced.  These are foods for healthy skin.  super foods that can help you keep your skin healthy and help you stay balanced.foods for healthy skin provided by south floridas fruit delivery company
1.  Tumeric reduces pain and fights cancers but because it’s super high in antioxidants, it helps decrease inflammation which wrecks havoc on the skin.
2.  Berries are packed with antioxidants and fight free radicals that cause aging of the skin.  Berries are low sugar, high fiber and keep our blood sugar stable.
3.  Walnuts are great for your brain and their high levels of Omega-3 fatty acids can help fight depression, anxiety and mood swings associated with hormonal imbalances.  The good fat also reduces inflammation and keeps insulin levels balanced which is a leading cause of acne in women.
4.  Liver is a superfood.  Liver is full of fat-soluble Vitamins like A and D combined with iron, calcium, magnesium and zinc.  The zinc is very important for hormones and skin.
5.  Avocados are full of healthy fats and keep blood sugar levels stable.  They are packed with antioxidants that fight free radicals and have skin calming minerals like magnesium, calcium and potassium.  Avocados have a plant sterol which has anti-estrogen properties making it a key part of a hormone balancing diet.  Avocados can help women with estrogen dominance conditions like fibroids and endometriosis.
6.  Oats full of silicon and fiber.  Silicon promotes firmness and strengthens and tightens skin and body tissues.  Choose a gluten free source of oats!
7.  Broccoli is a cruciferous veggie high in fiber which keeps blood sugar balanced.  It also has Vitamins A and C which are anti aging  vitamins and sulforaphane and DIM.  These molecules help balance hormones and fight hormone related skin conditions like acne.
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Diabetes continues to grow in work-places

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Fruit Delivery South Florida

Last Updated: 11-22-2016

Right now there are 86 million Americans who are pre-diabetic and 90% of them don’t have a clue that they are!  Steps that everyone should be taking to lower blood sugar levels.  Either prevent or slow the progression of type 2 diabetes.  Healthy Eating is HUGE in this role and here are the Golden Rules For Healthier Eating.

Skip the soda, sweet tea, fancy sweet latte combos and fruit juice which all spike your sugar levels.  And provide empty calories which make you fatter and make you hungry!

 Limit junk food and anything white like rice, bread, pasta and potatoes.  The more you eat and the bigger your plate. The greater your risk of being overweight and getting Type 2 Diabetes!

*Fiber UP!! Eating a lot of high-fiber foods like fruits, veggies, beans and whole grains will fill you up and keep you leaner.  The rule to follow is 1/2 your plate should be veggies, fruits and lean protein like salmon or chicken.

*Watch Fats! We all need fats in our diet, just choose the healthy fats like olive or coconut oils, nuts, seeds and avocado.  Always go for the low fat cheeses, yogurts and milks.

*Alcohol in Moderation! Men should drink no more than 2 drinks, while women only 1.

*Choose Lean Meats! Fish two to three times a week can definitely help prevent diabetes.  Bake, broil or sauté fish not fry for the health benefits.  Lean meats are white meat chicken or turkey.  If you have to have red meat, choose those cuts with “round” or “loin” in their description.  They are lower in the bad fats.

*Hydrate Hydrate Hydrate! The more hydrated you are, the less hungry you are.  The body works better when it has proper hydration and t also helps to lower blood sugar!

*Exercise Too! Mix 30 minutes of cardio and strength training to your healthy anti-diabetes diet and you will be reducing your risk of obesity and diabetes!

Eating Fruit at Work is a Great Choice to keep you feeling full, fit and energized!

Ask your Office Manager about providing Fruit at Your Office Today!  If you are in South Florida, call 561-703-8231 or visit Fruit Fresh Delivery’s website http://www.fruitfreshdelivery.com

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Easy Lifestyle Changes to Ease Back Pain

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Back pain exercises and posture

updated 12-08-2016
I have always been athletic and enjoyed boot camp classes and spinning for years.  I love working out with dumbbells and barbells.  I love doing circuit training, the tougher the exercise the better!  Unfortunately once you have degenerative disc disease and you are over the age of 40.  Our backs are not as forgiving as they used to be.  I realize that I can no longer do these kind of workouts and it makes me sad.   I have spent tons of money visiting spine specialists, physical therapists, chiropractors and acupuncturists. No matter what I do, the pain is still there.  I now realize everything I love to do, gardening, golf and aerobic classes.  Even some of the moves in my favorite pilates class can all aggravate my lumbar spine. Also causes nasty tingling and numb sensations in my lower legs and feet.  Now i’m making some necessary changes in how I do basic things. From how I sleep, exercise and create a healthier workspace to help deal with my back issues.  Here are some great tips that are helping and I hope they will help you too!

1.  Sitting down is a killer.  Sitting causes some of your key muscles to shorten. Also can cause major problems with your whole alignment.  It is necessary to get up and walk around every hour which is a great reason to grab some water!

2.  I’ve had to change my entire workspace to make it more ergonomically correct.  I spend hours blogging, researching and calling clients.  I realized  my chair looked cool, my computer and laptop were too low.  The position of my legs and arms were all out of alignment.  I bought  a computer/keyboard stand to raise them to the proper eye height.  I purchased an adjustable foot massaging footrest to get my legs in proper position (90 degrees).  Now I am going to buy an office chair that has great lumbar support.  With adjustable arm rests and appropriate sized padded seat.  This is the toughest change as these chairs are expensive.  I have decided my back and my health are worth it!

3.  Gotta strengthen your core!  A strong core is key to proper alignment!

4.  Sleep on your back.  I’m a side sleeper which is not as bad as sleeping on your stomach but the best position is on your back.  I’m putting pillows under my knees and on both sides to keep me positioned correctly.  Not easy for us side sleepers but good for your back!

5.  Keep high heel wearing to a low.  High heels cause calf muscles to shorten.  Which messes up your alignment as it shifts your center of balance forward.

6.  Don’t lock your knees which causes a reduction in blood flow to your legs. It also causes your muscles to tighten.

7.  De-stress your life!  Stress tightens most body parts including your back!

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homemade mosquito and bug repellant

Combine in a 16 oz bottle:

Natural bug and mosquito repellents
Natural Mosquito Remedies

15 drops lavender oil
3-4 Tbsp of vanilla extract
1/4 Cup lemon juice.
Fill bottle with water. Shake.Ready to use.
Many people turn to store bought insect repellents. to keep mosquitoes away with these chemicals is not healthy. This pesticide is known as DEET. These insect repellents often contain a toxic pesticide that is dangerous to human health.
 
Everyone reading this right now has experienced the redness. The swelling and the uncontrollable itching that comes with a mosquito bite. It’s enough to ruin any barbecue or picnic!
 
Needless to say, this is a pesticide we do NOT want to be using. Especially when there are so many more effective ways to keep mosquitoes away. Using natural remedies is the way to go. And ingredients in your kitchen available.
 
Heavy exposure to DEET has been linked to CANCER. Also headaches, weakness, fatigue, muscle and joint pain. Tremors and shortness of breath in humans and is particularly toxic to children.