http://valerieberkowitz.wordpress.com/2012/01/09/tip-1-consume-foods-that-fuel-fifteen-drinks-and-eats-for-you/,

http://valerieberkowitz.wordpress.com/2012/01/16/fifteen-foods-that-fuel-6-10/,

http://valerieberkowitz.wordpress.com/2012/01/26/fifteen-foods-that-fuel-11-13/ .

There is so much to say here  but I think I’ve condensed it all as well as possible

Image by mcfcrandall via Flickr

14. Seeds

15. Nuts

Both nuts and seeds are special and should be enjoyed on a daily basis.

In general both are high in vitamins and minerals, fiber and other disease fighting nutrients.  They are often avoided because of their fat content but this is a huge mistake because the fat found in nuts and seeds help promote heart and bone health, brain function, reduce inflammation, protect against cancer and free radical damage, support positive moods and much, much more.

When you add small amounts of a variety of nuts and seeds to your meals as you will see you get a broad range of nutrients that will fuel every body function. Here’s what I mean:

SEEDS

Flaxseed

Chia

Hemp seeds

Sesame seeds

Sunflower seeds

Pumpkin seeds

Nuts

Macadamia nuts

Brazil nuts

Cedar nuts

Walnuts

Almonds

These are all the nutrients you can feed your body when adding seeds and nuts to your daily food intake:

protein/amino acids (arginine, tryptophan),

Omega-3 &6,

fiber,

Vitamins: B1, B5, choline, E, D, folate,

Minerals: copper, calcium, magnesium, selenium and phosphorous, manganese, zinc, iron,

Phytonutrients: (phenolic compounds, flavonoids, phytoestrogens, ellagic acid, phytic acids and saponins, lignans-helps lower cholesterol, promote fertility and reduce symptoms of pms, and possibly help prevent certain cancers and Type 2 diabetes);

All this adds up to better all around health with protection from many of the health issues you try to avoid by reducing fat (heart disease, cancer, diabetes, Alzheimer’s, balance hormones, reduce inflammation, relieve constipation,  increase satiety and for the other reasons mentioned above)!

Image via Wikipedia

If you are interested, in reading the entire post, you can click here, http://valerieberkowitz.wordpress.com/2012/01/09/tip-1-consume-foods-that-fuel-fifteen-drinks-and-eats-for-you/, http://valerieberkowitz.wordpress.com/2012/01/16/fifteen-foods-that-fuel-6-10/.

The next three foods on the “Fifteen Foods That Fuel List” are:

11. Blueberries are small but pack a powerful punch on the antioxidant scale. You may know that a 1 cup serving size is about 85 calories and unlike a 100 calorie snack pack they are loaded with antioxidants. Here are some benefits of blueberries you may not have heard about, they support healthy bones, eyes,  brain and nerve function. Blueberries  also  help raise HDL (the good cholesterol) and protect against cancer.

12. Ghee is clarified butter. That’s right you heard me butter! So just like butter, it is void of hydrogenated oils/trans fats and full of nutrients (Vit. A, D and E, selenium, iodine, short and medium chain fatty acids).  Ghee is used in India to promote well-being on the inside and out: Topical applications to help soften the skin and repair blisters and burns; immune strengthening properties, and medical uses for constipation and ulcers.  These nutrients are associated with bone, heart and thyroid health.  Check on the long story…www.westonaprice.org/food-features/why-butter-is-better.

13. Chocolate, the cocoa in chocolate makes the sinful taste sinfully good. Chocolate will always make my list. Here’s why,  http://valerieberkowitz.wordpress.com/2009/07/15/top-5-forgotten-superfoods-three/.

I’ll post 14 and 15 tomorrow! See you then

6. Grass-Fed Beef, I have no beef with beef, especially grass-fed beef. Grass fed beef is nutritionally superior to conventional meat, not just because it has lower cholesterol raising fat but because it is more nutrient dense than lower fat entrees like pasta. Feeding livestock grass instead of grain lowers the total fat and saturated fat content,  increases vitamins A & E and specific cancer fighting antioxidants glutathione (GT) and superoxide dismutase (SOD). IT is an excellent source of absorbable iron too.

7. Wild salmon. Despite the health benefits of fish, it is difficult finding fish that is fit to eat because water pollution has added toxins such as mercury and PCB‘s (natural toxic additives) to our food supply. The solution was to “farm ” our friends of the sea but that did  not work. Farmed fish is just as unhealthy, http://www.albany.edu/ihe/salmonstudy/contaminants.html#one. Here’s how you can make better choices: http://www.michigan.gov/documents/family_fish_166020_7.pdf, http://apps.edf.org/page.cfm?tagID=1521&s_src=ggad&s_subsrc=ss&gclid=COnLusCq1K0CFegSNAodqz8Nnw.

8. Avocado. Studies show lower LDL and triglycerides and high HDL levels when participants add avocado to their diet, http://www.webmd.com/diet/features/avocado-advantage, so eat up for the health of your heart. Avocados are also high in fiber, B vitamins and folate, Omega-3, vitamin K and C as well as beta-carotene and lycopene. On top of everything else, the unique components in avocado are believed to have anti-inflammatory benefits too! Eat 1/4-1/2 an avocado/day.

9. Kale is a grand slam food. It is robust in a variety of nutrients across the board. It contains Omega-3, fiber, calcium and potassium, folate and vitamins A, C, E and K many cancer fighting nutrients, http://alternativemedicinenow.com/wp-content/uploads/2011/03/ratings.pdf . But that’s not all, kale can also help detox your cells and reduce oxidative stress that can accelerate the aging process. If you really want to get a good idea of everything kale has to offer take the time to read all the information whole foods has put together, http://whfoods.org/genpage.php?dbid=38&tname=foodspice.

10. broccoli. Among all the other health supportive features (anti cancer, pro heart and eye health), broccoli may have a unique role in helping the body to absorb vit. D, providing good digestive health and in taking on a key role in a hypoallergenic diet.

Next week has the last of the “Fifteen Foods That Fuel” but there’s more!? Wait and see, you won’t be disappointed!!!!!

If you are interested in reading the introduction to this article, click here, http://valerieberkowitz.wordpress.com/2012/01/02/2012-empty-calories-is-out-whats-in/.

Every god given food has a nutrient that makes it special. So don’t get yourself stuck in an eating rut! There are so many different vegetables, fruits, seeds and nuts to try, it’s impossible to be bored with eating healthy foods. These foods have been selected for the “Foods That Fuel List” because they provide “nutrient bang”, they are loaded with nutrients, for each calorie they provide. Here’s my list of Foods that fuel:

1. Water

2. Green Tea

3. Tomato Juice

4. Cottage Cheese

5. Eggs (the whole egg and nothing but the whole egg)

6. Free-range beef

7. Salmon

8. Kale

9. Avocado

10. Broccoli

11. Blueberries

12. Seeds: chia/sunflower/pumpkin

13. Nuts: Walnuts/almond butter

14. Ghee

15. Dark chocolate

*16. Spices are not considered food or drink but are necessary to mention and should be added in food preparation as often as possible: ginger, mints (peppermint, spearmint, etc.), melissa, chamomile, turmeric, cumin, fennel, cinnamon, vanilla,  horseradish, hot paprika, chives, cayenne, pepper, lemongrass and many more

_________________________________________________________________________________

1. Water is necessary for life and yet somehow most people manage to find anything but water to drink.  Water is an invaluable asset for every metabolic function  in your body and for life itself. Among its many tasks, water helps remove toxins, supports healthy looking skin without any calories at all. Most of us do not drink enough water so shoot for a minimum of 8 glasses/day. Add lemon or lime juice to help reach your Vit. C requirement without the added calories from juice.  My first response to my children when they complain of stomach aches is to drink water. They have almost never been constipated and now they are older, they do not complain, they just ask for water. Water never lets us down.

2. Green Tea, 3 cups per day provides 240-320 mg of polyphenols (antioxidants)and has been shown to help protect against high cholesterol, atherosclerosis, a wide variety of cancers, age related mental decline and possibly aid in weight loss. Polyphenols are considered more potent antioxidants than Vit. C.

3. Tomato juice is packed with lycopene (an antioxidant) and vitamins A,C and K this combination provides protection against prostate, lung and stomach cancer, help to reduce high cholesterol and thin blood (careful if you are on coumadin). BTW, it has more than 50% less sugar, carbs and calories than O.J. I’ll take these calories over diet soda any day, http://wp.me/pudS3-9L, http://wp.me/pudS3-9T.

5. Eggs (the whole egg and nothing but the whole egg), check out my blog, “The Yolk is No Joke,  http://valerieberkowitz.wordpress.com/2009/06/19/the-yolk-is-no-joke/.

It may take you two weeks to read all this but never the less, the next 5 foods on the list will be posted next week.

The new year is a time when we place focus on eating right and losing weight. If calorie counting has not made a dent in attaining your goal weight, try these 3 easy tips in 2012 and it will forever make a difference in your life.

• Switch your fixation on counting calories to a focus on “foods that fuel”
• Read food labels to ensure you are buying foods that are not loaded with unwanted extras
• Exercise your “MOM” (Mind Over Mouth) before eating anything

Whether you want to lose weight or just want to make better food choices these three tips are “IN” for 2012. Counting calories is “OUT” because:

1. people use this as an excuse to eat low-calorie low nutrient foods in way too many portions

2. 100 calorie snack packs are 75 calories more than a serving of  non-starchy veggies like cherry tomatoes, celery or sliced cucumber

3. Eating your total calorie allowance in the form of junk food is not nourishing

Unprocessed “foods that fuel” contain health boosting energy to get you through the day and will give you the satisfaction that empty calorie foods (“fat- free” or “low-calorie” commercially prepared food) cannot provide.

Wanna list of “foods that fuel”? You got it! It’ll be waiting here for you next week.

Wishes for happiness and health for all in the New Year!

Now, if you ask me or any of my friends we would argue this because we do not play video games and because our husbands can be found on the computer playing at any given time of the day or night weekday or weekend. If you want more information on this topic I suggest you visit,

www.video-game-addiction.org/what-is-computer-internet-addiction.html.

Some of the physical symptoms include:

Carpal tunnel syndrome

Sleep disturbances

Back, neck and headaches

Dry eyes

Sporadic eating habits; gamers tend to weigh more than non-gamers

Poor personal hygiene

If that’s not bad enough research shows that playing games on a regular basis changes brain chemistry (increasing dopamine levels heighten the natural sensitivity to the reward response so you keep playing to continue the pleasurable feeling) to mimic that of a drug addict. Makes you think twice about giving your kids a DSI or i touch? Not really, as long as you can manage a time limit, but maybe a jump rope or handball is a better gift.

Too much of anything is no good and using video games as a relaxation ritual is no exception. There are certainly older more conventional ways to de stress so make sure you add them to your mix and lose your computer fix.

You may even want to schedule specific times for family hugs when you know that there are certain times of the day when everyone seems overwhelmed. You can hug your daily stress away.

Have you had your hug, or given one, today?

Image via Wikipedia

Johnson & Johnson was ranked the most trusted brand in America according to a survey in Forbes but  buyer beware  their “No more tears” shampoo for babies contains 2 ingredients (Dioxane, Quaternium) that may cause parents to shed more than just a few tears. Dioxane and quaternium have been found to trigger certain types of  skin allergies and even cancer. These additives are found in many shampoos and cosmetic products to prevent spoiling and works by releasing formaldehyde to kill bacteria.

The link between using products containing these additives and health risk may not be as straightforward as it seems but if it’s your child then what?

I see agri-business (food), big pharma companies (medicine) and many large companies (shampoo, lotion, cosmetics) more concerned with the bottom line than the safety of their consumers.

Using preservatives or any item that may be associated with ill-health for food (partially hydrogenated oil, high fructose corn syrup, sodium benzoate), hygiene products such as the ones mentioned in this blog or chemicals in our medicine (How often are over-the-counter medicines being yanked from pharmacy shelves?)  is not ok!