Posts Tagged ‘leafy greens’

15 New Superfoods

15 New Superfoods

1. Nuts

Nuts are New American Diet smart bombs. They’re packed with monounsaturated fatty acids, those good-for-you fats that lower your risk of heart disease and diabetes and, according to new research, help you control your appetite.

Researchers from Georgia Southern University found that eating a high-protein, high-fat snack, such as almonds, increases your calorie burn for up to 3 and a half hours. And just one ounce of almonds boosts vitamin-E levels, increasing memory and cognitive performance, according to researchers at New York Presbyterian Hospital. In another study, people who ate pistachios for 3 months lost 10 to 12 pounds on average.

2. Eggs

In a new study in the International Journal of Obesity, overweight participants ate a 340-calorie breakfast of either two eggs or a single bagel 5 days a week for 8 weeks. Those who ate eggs (including the yolk, which contains nearly half the protein and all the nutrient choline) reported higher energy levels and lost 65 percent more weight than bagel-eaters—and with no effect on their cholesterol or triglyceride levels!

Plus, a recent review of more than 25 published studies on protein that concluded that egg protein helps boost muscle strength and development more than other proteins do because of its high concentrations of the amino acid leucine. And egg protein is also better at keeping you from getting hungry over a sustained period.

3. Whole Grains

It’s not a magic disappearing act, but it’s close: When Harvard University researchers analyzed the diets of more than 27,000 people over 8 years, they discovered that those ate whole grains daily weighed 2.5 pounds less than those who ate only refined-grain foods.

Another study from Penn State University found that whole-grain eaters lost 2.4 times more belly fat than those who ate refined grains. Whole grains more favorably affect blood-glucose levels, which means they don’t cause wild swings in blood sugar and ratchet up cravings after you eat them. Plus, the antioxidants in whole grains help control inflammation and insulin (a hormone that tells your body to store belly fat).

4. Avocado and Other Healthy Fats

Just because a food has plenty of fat and calories in it doesn’t mean it’s “fattening.” See, certain foods cause you to gain weight because they provoke hormonal changes that trigger cravings, or “rebound hunger.” One hunger-control hormone, leptin, becomes blunted by starchy, sweet, fatty, and refined-carbohydrate foods. That’s why a bagel is fattening: It’s a high-caloric load of refined carbohydrates that double-crosses your natural satisfaction response.

Avocados on the other hand aren’t fattening, because they’re loaded with healthy fat and fiber and don’t cause wild swings in insulin levels. So enjoy the fat in avocados, olive oil, and nuts. Research shows that diets containing upward of 50 percent fat are just as effective for weight loss as those that are low in fat.

5. Meat (Pasture-Raised and Free-Range)

Grass-fed beef, chicken, and pork is leaner and healthier than conventional livestock—and will help trim away pounds. A 3.5-ounce serving of grass-fed beef has only 2.4 grams of fat, compared with 16.3 grams for conventionally raised beef. In fact, grass-fed beef is so much more nutritious than commodity beef that it’s almost a different food.

Grass-fed beef contains more conjugated linoleic acid (CLA), which has been shown to reduce abdominal fat while building lean muscle. It also has more omega-3s and less omega-6s than corn-fed beef. It’s the same with chickens. According to a recent study in the journal Poultry Science, free-range chickens have significantly more omega-3s than grain-fed chickens, less harmful fat, and fewer calories than grain-fed varieties. This is important because omega-3s improve your mood, boost your metabolism, sharpen your brain, and help you lose weight.

6. Environmentally Sustainable Fish

Choosing seafood these days isn’t easy. Some species (swordfish, farmed salmon) contain obesity-promoting pollutants (dioxins, PCBs). Others are fattened with soy, which lowers their levels of healthy omega-3s. In fact, the American Heart Association recently urged people who are concerned about heart disease to avoid eating tilapia for just that reason. Wow. That goes against conventional wisdom, doesn’t it?

So what kind of fish should you eat, and how can the New American Diet help? Generally, small, oily ocean fish (herring, mackerel, sardines) are low in toxins and score highest in omega-3s. Wild Alaskan salmon, Pacific Halibut, Rainbow Trout, and Yellowfin tuna are generally low in toxins and high in nutrients. And then there are fish that we should avoid at all times: farmed (or “Atlantic”) salmon, farmed tilapia, Atlantic cod, Chilean Sea Bass, and farmed shrimp.

7. Raspberries and Other Berries

A recent study by researchers at Yale University School of Medicine discovered that after eating a high-carb, high-sugar meal, free radicals (rogue molecules produced when your body breaks down food) attack the neurons that tell us when we’re full. The result: It’s hard to judge when hunger is satisfied. Escape the cycle of overindulgence by eating foods that are rich in antioxidants. And berries top the charts.

The berries that give you the most antioxidant bang per bite, in order: cranberries, black currents, blueberries, blackberries, raspberries, strawberries, pomegranates.  

8. Instant Oats

Fiber is the secret to losing weight without hunger. One U.S. Department of Agriculture study found that those who increased their daily fiber intake from 12 grams to 24 absorbed 90 fewer calories per day than those who ate the same amount of food but less fiber. Do nothing to your diet other than add more of the rough stuff, and you will lose nine pounds in a year, effortlessly.

Instant oats are one of the easiest ways to get more real fiber into your diet. Plus, new research indicates that oats can also cut your risk of high blood pressure and type 2 diabetes, and even reduce your risk of weight gain. Oats also have 10 grams of protein per 1/2-cup serving, so they deliver steady muscle-building energy. Choose oatmeal that contains whole oats and low sodium, like Uncle Sam Instant Oatmeal, which also has whole-grain wheat flakes and flaxseed.

9. Cruciferous Vegetables and Other Leafy Greens

Cruciferous vegetables—like broccoli, cauliflower, Brussels sprouts, kale, cabbage, Swiss chard, and bok choy—are all rich in folate, and the more folate you have in your diet, the lower your risk of obesity, heart disease, stroke, cognitive impairment, Alzheimer’s, and depression. A recent study in the British Journal of Nutrition found that those with the highest folate levels lose 8.5 times more weight when dieting. Another stunner: New research shows that folate helps protect against damage from estrogenic chemicals like bisphenol-A (BPA), which have been linked to obesity.

These veggies also rich in potassium. Researchers at the Department of Agriculture’s Human Nutrition Research Center on Aging, at Tufts University, found that foods rich in potassium help preserve lean muscle mass.

10. Apples and Other Fruit

What makes the apple so potent? In part, it’s because most of us eat the peel: It’s a great way to add more fiber and nutrients into your diet. But there’s a downside: The peel is where fruit tends to absorb and retain most of the pesticides they are exposed to, apples and peaches being the worst offenders. That’s why, for maximum weight-loss potential, we strongly recommend you buy organic versions of apples, pears, peaches, and other eat-the-peel fruits.

You’ll experience a terrific payoff if you do: In a UCLA study, normal-weight people reported eating, on average, two servings of fruit and 12 grams (g) of fiber a day; those who were overweight had just one serving and 9 g. Credit that extra 3 g fiber—the amount in one single apple or orange—as the difference maker.

11. Navy Beans and Other Legumes

Study after study reveals that bean eaters live longer and weigh less. One study showed that people who eat 3/4 cup of beans daily weigh 6.6 pounds less than those who don’t eat beans. Another study in the Journal of the American College of Nutrition found that people who eat one and a half servings of beans a day (3/4 cup) have lower blood pressure and smaller waist sizes than those who skip beans in favor of other proteins. Imagine each bean you eat is a perfect little weight-loss pill. Gobble ‘em up!

12. Dark Chocolate

A new study from Denmark found that those who eat dark chocolate consume 15 percent fewer calories at their next meal and are less interested in fatty, salty, and sugary foods. And research shows that dark chocolate can improve heart health, lower blood pressure, reduce LDL (“bad”) cholesterol, decrease the risk of blood clots, and increase blood flow to the brain. Dark chocolate boosts serotonin and endorphin levels, which is associated with improved mood and greater concentration; it’s rich in B vitamins and magnesium, which are noted cognitive boosters; it contains small amounts of caffeine, which helps with short-term concentration; and it contains theobromine, a stimulant that delivers a different kind of buzz, sans the jitters.

13. Ice Cream and Other Healthy Desserts

Calcium-rich desserts like ice cream bind to fatty acids in the digestive tract, blocking their absorption. In one study, participants who ate 1,735 mg of calcium from low-fat dairy products (about as much as in five 8-ounce glasses of milk) blocked the equivalent of 85 calories a day. Plus, half a cup of vanilla ice cream gives you 19 milligrams of choline, which translates to protection from cancer, heart attack, stroke, and dementia. We’re not suggesting you have a bowlful of ice cream every night. But a scoop (the size of a tennis ball) every few days isn’t the diet-saboteur it’s made out to be.

Caveat: Tricked-out designer ice creams are packed with added sugar and preservatives. Pick a single flavor ice cream—vanilla, chocolate, coffee, whatever.

14. Enzymes and Probiotics (Yogurt)

Probiotics and enzymes, those friendly bacteria found in yogurt, may be the key to losing those last stubborn inches around your waist. They not only help the digestive system work properly, but also have a profound effect on the metabolism, according to a new study in Molecular Systems Biology. The bacteria Lactobacillus paracasei and Lactobacillus rhamnosus can change how much fat is available for the body to absorb by influencing stomach acids during digestion.

But not all yogurts are probiotic, so make sure the label says “live and active cultures.” Other foods containing probiotics include kefir, acidophilus milk, miso soup, soft cheeses, pickles, and sauerkraut.

15. Tea and Other Healthy Beverages

Nearly 25 percent of our calories—about 450 calories a day—come from sodas, sweetened teas, and the like. According to a study in the American Journal of Clinical Nutrition, if you swap just one of those sodas a day for water or unsweetened tea or coffee, you’ll lose 2.5 pounds each month.

In fact, cutting down on liquid calories has a bigger impact than cutting down on calories from foods, according researchers from Johns Hopkins. Instead of sugary beverages, try green tea, which is high in the plant compound called ECGC, which promotes fat burning. In one study, people who consumed the equivalent of three to five cups a day for 12 weeks decreased their body weight by 4.6 percent.

By: Stephen Perrine with Heather Hurlock at Men’s Health

 

 

 

 

Advertisements

7 Reasons You’re Still Hungry—Even After You Just Ate!

7 Reasons You’re Still Hungry—Even After You Just Ate!

Do you sometimes feel ravenous, even though you just polished off a tasty lunch, a full dinner, or a midnight snack? Some food ingredients can trick our bodies into not recognizing when we’re full, causing “rebound hunger” that can add inches to our waistlines. But these simple tweaks can help quiet your cravings:

You Drink Too Much Soda

Sodas, iced teas, and other sweetened beverages are our biggest source of high-fructose corn syrup—accounting for about two-thirds of our annual intake. New research from the University of California at San Francisco indicates that fructose can trick our brains into craving more food, even when we’re full. It works by impeding the body’s ability to use leptin, the “satiation hormone” that tells us when we’ve had enough to eat.

Your Dinner Came Out of a Can

Many canned foods are high in the chemical bisphenol-A, or BPA, which the Food and Drug Administration recently stated was a chemical “of some concern.” Exposure to BPA can cause abnormal surges in leptin that, according to Harvard University researchers, leads to food cravings and obesity.

Your Breakfast Wasn’t Big Enough

After following 6,764 healthy people for almost 4 years, researchers found that those who ate just 300 calories for breakfast gained almost twice as much weight as those who ate 500 calories or more for breakfast. The reason: Eating a big breakfast makes for smaller rises in blood sugar and insulin throughout the day, meaning fewer sudden food cravings.

You Skipped the Salad

Most Americans don’t eat enough leafy greens, which are rich in the essential B-vitamin folate and help protect against depression, fatigue, and weight gain. In one study, dieters with the highest levels of folate in their bodies lost 8.5 times as much weight as those with the lowest levels. Leafy greens are also high in vitamin K, another insulin-regulating nutrient that helps quash cravings. Best sources: Romaine lettuce, spinach, collard greens, radicchio.

You Don’t Stop for Tea Time

 According to a study in the Journal of the American College of Nutrition, people who drank one cup of black tea after eating high-carb foods decreased their blood-sugar levels by 10 percent for 2 and a half hours after the meal, which means they stayed full longer and had fewer food cravings. Researchers credit the polyphenolic compounds in black tea for suppressing rebound hunger.

You’re Not Staying Fluid

Dehydration often mimics the feeling of hunger. If you’ve just eaten and still feel hungry, drink a glass of water before eating more, and see if your desires don’t diminish.

You’re Bored

Researchers at Flinders University in Australia found that visual distractions can help curb cravings. To test yourself, envision a huge, sizzling steak. If you’re truly hungry, the steak will seem appealing. But if that doesn’t seem tempting, chances are you’re in need of a distraction, not another meal.

Adapted from The New American Diet

Chopped Salad

Serving Size  : 4    

2      heads       Romaine Lettuce, cut into 1/2″ pieces

1      can           garbanzo beans

1      pound      cooked turkey breast, cut into 1/2″ pieces

4      oz            mozzarella cheese, cut into 1/2″ pieces

1                      cucumber, peeled and diced

4                      Roma tomatoes, diced

                        Dressing:

3      tbs           vinegar (balsamic, red wine, apple cider vinegar, etc.)

1/2  cup                       extra virgin olive oil

1/2  tsp each    sea salt and freshly ground pepper

2      tbs            Dijon mustard

Combine all salad ingredients and toss with salad dressing.

                   – – – – – – – – – – – – – – – – – –

Top 7 Foods That Slow Your Aging

Top 7 Foods That Slow Your Aging

Healthy foods not only provide you with life-giving nutrients and fuel for all the organs in your body, they also help you keep an ideal weight. And as study after study proves, and regular readers know, maintaining an optimum weight can add years of healthy vitality to your life.

You are What You Eat

I’m sure you’ve heard that old saying, and it’s as true today as it ever was.

It all boils down to this: if you want to optimize your health, you must return to the basics of healthy food,  because it’s all about eating the proper ratios of the right types of food for your personal biochemistry.

There is no way around this simple fact. It may not be as convenient as you would like. It may be more costly in the short term, both in dollars and cents and in the amount of time required to obtain and prepare healthy foods. But make no mistake — there are no short-cuts when it comes to this single most important thing you can do for your health.

In today’s world, the need for speed has taken over our lives. Fast and processed foods are what most working people and families seek out for the sake of convenience and speed.

Then when years of bad food choices take their toll on health, people want to feel better by tomorrow. They want to be at their ideal weight by next week. And as luck would have it, there is an endless supply of drugs and fake foods available promising to do just that.

Unfortunately, nearly all of these “magic pills” and diets can worsen your health even more in the long run.

Ultimately, the simplest and most effective way to achieve good health and a long life is to focus on the nutrition you are putting in your body on a daily basis.

Seven Superfoods That Will Keep You Young

The following seven foods are among the most highly nutritious you can consume.

Keep in mind that to get the most out of them, you must first understand the best foods for your body. Even the healthiest foods aren’t ideal for everyone, so it’s important to know which foods serve your body best

1. Whey Protein

You may be wondering why the first food on this list is actually a supplement and not a whole food. Great question. The answer is fascinating, if a bit complex.

Whey has been shown to increase your body’s stores of the antioxidant glutathione, or GSH. Glutathione is known to increase the integrity of telomeres. Telomeres are bundles of DNA found in every cell, and they shorten with age.

Researchers suspect telomeres shorten due to damage by free radicals. Free radicals play a role in DNA mutations, and there is evidence that mutations in your telomeres can cause larger chunks than normal to be lost during cell division.

Low levels of GSH are always found in people with oxidative stress-related diseases like cancer and AIDS. Further, as glutathione levels drop, these patients get sicker.

Glutathione is not a compound you can ingest directly. It is manufactured inside your cells from its precursor amino acids, glycine, glutamate and cystine.

But what is really exciting is that you don’t have to take expensive glutathione supplements – the most potent dietary way to increase your glutathione levels is whey protein!

The best way to increase and maintain your GSH levels is to make sure your diet includes foods (such as animal foods and eggs) rich in the sulfur amino acids your cells need to synthesize glutathione.

Whey protein is the easiest and most convenient way to do this.

2. Raw, Organic Eggs

Eggs are another super food. Research has ended the debate — there is no link between egg consumption and heart disease.[1]

A single egg contains:

  • Nine essential amino acids.
  • Six grams of the highest quality protein you can put in your body. Proteins are nutrients that are essential to the building, maintenance and repair of your body tissues such as your skin, internal organs and muscles. They are also the major components of your immune system and hormones.
  • Lutein and zeaxanthin (for your eyes).
  • Choline for your brain, nervous- and cardiovascular systems.
  • Naturally occurring vitamin D.

However, it’s critical to understand that not all eggs are created equal. There is a major nutritional difference between TRUE free-range chicken eggs and commercially farmed eggs.

The USDA defines “free-range” chickens as those with “access to the outside.” “Outside,” however, can be a field or a cement courtyard and has nothing to do with what the chickens eat. Commercially farmed hens are fed corn, soy and cottonseed. True free-range chickens eat a natural, nutrient-dense diet of seeds, green plants, insects and worms.

I recommend you try to get your eggs locally. To find free-range pasture farmers in your area, ask at your health food store or visit www.eatwild.com or www.localharvest.org.

If you have no choice but to buy your eggs at the grocery store, look for free-range organic. Avoid all omega-3 eggs, as they typically come from hens fed poor quality omega-3 fat sources that are already oxidized.

Eat your eggs raw whenever possible. Allergic reactions to eggs are generally caused by the changes that take place in the cooking process. Eating eggs raw also helps preserve many of the highly perishable nutrients they contain.

3. Leafy Greens

Like eggs, leafy greens such as spinach, kale, turnip greens, collard greens, and romaine lettuce, are great sources of lutein and zeaxanthin. Studies have shown eating foods rich in these antioxidants can significantly reduce your risk of AMD (age-related macular degeneration), as well as non-Hodgkin’s lymphoma. Check out the recipe below for a fast easy way to eat your greens…

Leafy greens like spinach and kale are also packed with cancer-fighting antioxidants like beta carotene, vitamin C, and sulforaphane.

Spinach provides folate, which research shows can dramatically improve your short-term memory. Eating folate rich foods may lower your risk for heart disease and cancer by slowing down wear and tear on your DNA.

Spinach has a very high ORAC score. ORAC stands for Oxygen Radical Absorbance Capacity, which is a measurement of a food’s ability to destroy the free radicals that cause damage in your body. The higher the ORAC score, the better a food is for you.

Naturally grown fresh vegetables are also rich in sun stored energy in the form of minute particles of light called biophotons.

Sunlight is vital to life, and you can actually absorb this sun energy through the food you eat, in addition to absorbing it through your skin.

Every living organism emits biophotons or low-level luminescence. The higher the level of light energy a cell emits, the greater the potential for transfer of that energy to the individual who absorbs it. This light energy manifests as a feeling of well-being and vitality.

Research shows that, in addition to the chemical composition of our food, light energy (biophotons) is also a key factor in its quality. The more biophotons a food is able to store, the more nutritious it is.

Some leafy greens like collard and salad greens and spinach, contain vitamin K1, which is linked to good vascular health[2] , including fewer varicose veins.

Vitamin K1, a fat-soluble vitamin, is also vital for:

  • Blood clotting
  • Strong bones
  • Prevention of heart disease
  • Prevention of Alzheimer’s disease
  • Regulation of your insulin and blood sugar levels
  • Treatment of certain cancers, including lung and liver cancer

It is important to realize, though, that the vitamin K in vegetables is vitamin K1. Fermented foods like natto and cheeses also have vitamin K2, which provides even more potent benefits for your bones and reduces the risk of calcification of your arteries.

Whenever possible, buy organic greens. Organic produce has been shown to have higher nutrient-content than conventional fresh produce. On average, conventional produce has only 83 percent of the nutrients of organic produce.

4. Broccoli

Broccoli is another dark green, antioxidant rich vegetable in the cruciferous family, with near miraculous powers of healing and disease prevention.

Broccoli contains the highest amount of isothiocyanates, a cancer-fighting compound, of all the crunchy vegetables.

Isothiocynates work by turning on cancer-fighting genes and turning off others that feed the disease.

Other vegetables containing isothiocyanate include:

  • brussel sprouts
  • cauliflower
  • cabbage
  • arugula
  • watercress
  • horseradish

Research shows eating cruciferous vegetables can significantly reduce your risk of breast, bladder, lung and prostate cancer.

You don’t need to eat large amounts of these veggies to take advantage of their health benefits, either. Studies have shown men who eat more than one portion of cruciferous vegetables a week are at lower risk of prostate cancer.

One serving of broccoli is about two spears, so just 10 spears a week can make a difference in your health.

5. Blueberries

Blueberries not only taste delicious, they are powerhouses of nutrition, ranking at the very top of the list of fresh fruits and vegetables. They are full of antioxidants which help your body neutralize free radicals, molecules that can harm brain cells and brain function.

A study published by Tufts University showed that anthocyanins in blueberries (the pigments that give them their deep color), appear to combat oxidative stress.[3] Oxidative stress is one of the main causes of aging.

Anthocyanins also aid your brain in the production of dopamine, a chemical that is critical to coordination, memory function, and your mood.

Blueberries, especially grown wild, can give an enormous boost to your health. They can help:

  • Reduce your cancer risk
  • Reduce cholesterol levels
  • Prevent heart disease and stroke
  • Protect you from Alzheimer’s and other neurological diseases
  • Reverse short term memory loss and prevent brain aging
  • Relieve symptoms of arthritis
  • Fight infection and support your immune system
  • Improve urinary tract health
  • Improve your vision and the health of your eyes

Blueberries are low in sugar, but it’s still best to eat them in moderation to keep your insulin levels from spiking. And as with all fruits and vegetables, try to buy organic.

Other varieties of berries also have powerful healing and disease-prevention properties. Examples:

  • Black raspberries are potent cancer fighters as well, with about three times the amount of antioxidants found in blueberries. These berries can be harder to find than other varieties because they’re grown in smaller quantities. It’s harder still to find them fresh, so you may need to look for them frozen.
  • Cherries are rich in queritrin, a flavonoid, and ellagic acid. Both are potent anti-cancer agents.
  • Strawberries contain phytonutrients, natural anti-inflammatory agents that also protect your heart and have cancer fighting properties.
  • Blackberries contain antioxidants, ellagic acid, and vitamins C and E, all of which may reduce cancer risk and fight chronic disease.
  • Cranberries are loaded with polyphenols, a powerful antioxidant. Studies show they may inhibit the growth of breast cancer cells and reduce the risk of stomach ulcers and gum disease.
  • Acai berries, from Brazil, contain antioxidants with the power to destroy cultured human cancer cells. Amazingly, these berries triggered self-destruction of over 85 percent of leukemia cells tested.

6. Chlorella

Chlorella, a single-celled fresh water algae plant, is often referred to as a near-perfect food.

Its range of health benefits is astounding and includes:

  • Boosting your immune system
  • Improving your digestion, especially if constipation is a problem
  • Enhancing your ability to focus and concentrate
  • Increasing your energy levels
  • Balancing your body’s pH
  • Normalizing your blood sugar and blood pressure
  • Reducing your cancer risk
  • Even freshening your breath

But arguably the most important property of chlorella is its ability to help rid your body of heavy metal toxins.

Most people are being harmed in some way by heavy metals in their body. If you’ve received a vaccine, had silver fillings in your teeth, or eaten fish, it’s highly likely you have some level of metal poisoning which is compromising your health.

Chlorella plays a particularly crucial role in systemic mercury elimination because the majority of mercury is rid through your stool. Once the mercury burden is lowered from your intestines, mercury from other body tissues will more readily migrate into the intestines — where chlorella will work to remove it.

Again, as with any supplement, different brands of chlorella will vary widely with regard to overall quality, potency and purity, so make sure you purchase from a reputable source.

7. Garlic, the “Stinking Rose”

The component of garlic, allicin, which causes the familiar strong smell and flavor, is actually an extremely effective antioxidant. As allicin digests in your body it produces sulfenic acid, a compound that reacts faster with dangerous free radicals than any other known compound.

Garlic is also a triple threat against infections due to its antibacterial, antiviral and antifungal properties. It is effective at killing antibiotic-resistant bacteria, including MRSA, as well as fighting yeast infections, viruses and parasites.

Garlic helps relax and enlarge the blood vessels in your body, improving blood flow, especially to your heart.[4] This can help prevent conditions like high blood pressure and life-threatening events such as a heart attack or stroke. Garlic also inhibits the formation of plaques in your arteries, and prevents cholesterol from becoming oxidized, a condition that may contribute to heart disease.

Both garlic and onions can increase your protection against at least five forms of the deadliest types of cancer: breast, colon, ovarian, prostate and esophageal.

It also appears that allicin may be useful as a cancer treatment. When alliinase and alliin (the two components that covert to allicin) were injected into a tumor cell, the reaction not only penetrated the cell but also killed it.

In addition to all those benefits, research also indicates garlic may be useful for controlling weight.

Garlic cloves must be crushed or chopped in order to stimulate the process that converts alliin into the beneficial allicin. Once the garlic is cut, the active compound loses potency rapidly and can disappear completely within about an hour of chopping.

The best way to eat garlic is to take a whole, fresh clove, chop it, smash it or press it, wait a few minutes for the conversion to occur, and then eat it. If you use jarred, powdered, or dried garlic, you won’t get all the benefits fresh garlic has to offer.

It is important to know though that a number of people are allergic to garlic. If you are one of them you should definitely avoid garlic. Actually that is true for any food in this article. It might be the healthiest food in the world, but if your body gives you a signal to avoid it, then it is typically best to honor your body’s wisdom.

The Most Important Way to Slow Aging

Do you know what the number one way to slow aging in your body is? If you’re like most people, you don’t.

Most people don’t understand the importance of optimizing their insulin levels, as insulin is without a doubt THE major accelerant of aging. Fortunately, you can go a long way toward keeping your insulin levels healthy by reducing or eliminating grains and sugars from your diet.

It is also crucial to include a comprehensive exercise program as that is another lifestyle choice that will radically improve the sensitivity of your insulin receptors and help to optimize your insulin levels.

References:

[1] Harvard School of Public Health, The Nutrition Source, Fats and Cholesterol: Out with the Bad, In with the Good

[2] Journal of Vascular Research, Identification of Differentially Expressed Genes in Human Varicose Veins: Involvement of Matrix Gla Protein in Extracellular Matrix Remodeling, 7/20/07

[3] Tufts University e-news, Researchers At Tufts University Report Blueberries May Reverse Memory Loss

[4] Proceedings of the National Academy of Sciences, A new gaseous signaling molecule emerges: Cardioprotective role of hydrogen sulfide, 11/08/07

By Dr. Mercola

Winter Greens with Carrots, Feta Cheese and Brown Rice

Dark leafy greens are the most nutrient-dense foods. That means
that they contain more beneficial micronutrients per calorie than any other
food, providing incredible nutritional bang for your buck, and in this case
they’re ready, and very tasty, in less than 15 minutes. Serve with lemon
wedges for even more flavor.

Serving Size  : 4     
2  carrots, shredded
2   bunches dark leafy greens (kale, collard greens or Swiss chard), tough stems removed, leaves very thinly sliced
1/2  red onion, finely chopped
Sea salt and ground black pepper to taste
1/4  lb feta cheese, crumbled
1  (20-ounce) package Whole Grain Brown Rice, prepared according to package directions

1. Put carrots, greens, onions, 1/4 cup water, salt and pepper into a large,
deep skillet and toss well. Cover and cook over medium heat, tossing once or
twice, until greens are wilted and tender, 10 to 15 minutes. Toss with feta
cheese and spoon over brown rice.
                   – – – – – – – – – – – – – – – – – –