Eating healthy foods is one of the greatest ways you can live healthy and combat developing a disease. Some diseases are genetic and there's not much you can do about that. But others like Diabetes 2, Lung Cancer, and Heart Disease and might be prevented with the proper diet. Below is a list of healthy foods and some of the body parts they affects.

1. Basil
   1. Basil is a great herb to add flavor to just about anything you are cooking, but also has many other benefits that may cause you to add it to your diet. It is known to reduce blood pressure and ease the symptoms of emphysema and bronchitis. Basil also makes a good natural insect repellent when rubbed on your skin.
2. Dietary Fiber
   1. Dietary fiber promotes regularity, helps control caloric intake and promotes weight loss. It may also reduce the risk of certain cancers and cardiovascular diseases, and help people with diabetes control their blood sugar.
3. Fruits and Vegetables
   1. Vegetables and fruits are our most nutrient-dense foods. They contain the greatest amounts of nutrients per calorie of any food. Many nutrients, including the ones that fight against cancer and heart disease are found in fruits and vegetables.
   2. Vegetables have less sugars than fruits.
4. Spinach
   1. Spinach is an excellent example of a nutrient-dense vegetable. Spinach provides at least 50 % of the RDI for vitamin A, and about 20% of the RDI for vitamin C. Spinach is a good source of iron, calcium and folate.
5. Asparagus
   1. Asparagus is high in folate content (20 to 50% of RDI per serving). Folate is a nutrient identified as being important for pregnant women.
6. Pumpkin
   1. Pumpkin is an excellent source of vitamin A (as carotene), providing over 300 percent of the RDI. And canned pumpkin appears to have much more vitamin A than fresh-cooked pumpkin. This may be due to the fact canned pumpkin has more water cooked out of it than boiled pumpkin, and the varieties used for canning have intense orange color, a sure sign of carotene. Pumpkin is a good source of fiber and adds a little iron and folate to the diet as well.
7. Sweet Bing Cherries
   1. Sweet Bing cherries are a good source of fiber. They provide about two grams per 1/2 cup serving.
8. Apricots
   1. Apricots are a great source of beta-carotene, vitamin C, potassium and iron. Apricots are very good sources of vitamin A (as carotene). They provide about 35% of the RDI per serving.
   2. Apricots are low in calories. 3 apricots only contain 50 calories.
9. Strawberries
   1. Strawberries are a good source of vitamin C. They provide between 35 and 136 percent of the RDI per 1/2 cup serving. Strawberries are also a good source of fiber and iron. They provide about two percent and 3.5 percent respectively per 1/2 cup serving.
10. Soy Nuts
    1. Soy nuts are high in protein and isoflavones. More

 

 

Nutrition: Choosing Healthy, Low-Fat Foods

Eating healthy foods doesn't mean losing flavor. You can choose and prepare low-fat foods that your family will enjoy by following the tips below. The U.S. Department of Agriculture (USDA) Food Guide Pyramid offers specific information about how much of your daily diet should come from each of the following food groups.

Bread, Cereal, Rice and Pasta

Whole-grain breads are low in fat; they're also high in fiber and complex carbohydrates. Choose these breads for sandwiches and as additions to meals.

Avoid rich bakery foods such as donuts, sweet rolls and muffins. These foods can contain more than 50% fat calories. Snacks such as angel food cake and gingersnap cookies can satisfy your sweet tooth without adding fat to your diet.

Hot and cold cereals are usually low in fat. But instant cereals with cream may contain high-fat oils or butterfat. Granola cereals may also contain high-fat oils and extra sugars.

Avoid fried snacks such as potato chips and tortilla chips. Try the low-fat or baked versions instead.

Vegetables and Fruits

Fruits and vegetables are naturally low in fat. They add flavor and variety to your diet. They also contain fiber, vitamins and minerals.

Margarine, butter, mayonnaise and sour cream add fat to vegetables and fruits. Try using herbs and yogurt as seasonings instead.

Meat, Poultry, Fish, Dry Beans, Eggs and Nuts

Beef, Pork, Veal and Lamb
Baking, broiling and roasting are the healthiest ways to prepare meat. Lean cuts can be pan-broiled or stir-fried. Use either a nonstick pan or nonstick spray coating instead of oil.

Trim outside fat before cooking. Trim any inside, separable fat before eating. Select low-fat, lean cuts of meat. Lean beef and veal cuts have the word "loin" or "round" in their names. Lean pork cuts have the word "loin" or "leg" in their names.

Use herbs, spices, fresh vegetables and nonfat marinades to season meat. Avoid high-fat sauces and gravies.

Poultry
Baking, broiling and roasting are the healthiest ways to prepare poultry. Skinless poultry can be pan-broiled or stir-fried. Use either a nonstick pan or nonstick spray coating instead of oil.

Remove skin and visible fat before cooking. Chicken breasts are a good choice because they are low in fat. Use domestic goose and duck only once in a while because both are high in fat.

Fish
Poaching, steaming, baking and broiling are the healthiest ways to prepare fish. Fresh fish should have a clear color, a moist look, a clean smell and firm, springy flesh. If good-quality fresh fish isn't available, buy frozen fish.

Most seafood is low in saturated fat. Omega-3 fatty acids are found in some fatty fish, such as salmon and cold water trout. They may help lower the risk of heart disease in some people.

Cross-over Foods
Dry beans, peas and lentils offer protein and fiber without the cholesterol and fat that meats have. Once in a while, try substituting beans for meat in a favorite recipe, such as lasagna or chili.

TVP, or textured vegetable protein, is widely available in many foods. Vegetarian "hot dogs," "hamburger" and "chicken nuggets" are low-fat, cholesterol-free alternatives to meat.

Milk, Yogurt and Cheese

Choose skim milk or low-fat buttermilk. Substitute evaporated skim milk for cream in recipes for soups and sauces.

Try low-fat cheeses. Skim ricotta can replace cream cheese on a bagel or in a vegetable dip. Use part-skim cheeses in recipes. Use 1% cottage cheese for salads and cooking. Eat string cheese as a low-fat, high-calcium snack.

Plain nonfat yogurt can replace sour cream in many recipes. (To maintain texture, stir 1 tablespoon of cornstarch into each cup of yogurt that you use in cooking.) Try frozen nonfat or low-fat yogurt for dessert.

Skim sherbet is an alternative to ice cream. Soft-serve and regular ice creams are also lower in fat than premium styles. More 

 

Good Foods

FOODSTUFF	HOW MUCH	WHY
Veggies -especially but with some exceptions, the "above ground" type or portion.   To absorb their carotenoids you'll need some oil with the veggie.	Any amount; dark colored ones are best. Fresh & little processed [steamed] is preferred. Go easy on the rapidly absorbed starchy carbs from potatoes.	The colored ones have many types of carotenoid [like vitamin A] & flavonoids [phytochemicals] that prevent all kinds of unhappy events (cancer, heart & vascular trouble, strokes, etc).  Especially the "above-ground" portions of veggies has fiber, slow-release energy and no fat.  Cabbage, broccoli & Brussels sprouts are anti-cancer.  Garlic is heart-healthy. "All the way with 5 to 10 a day" --fruits and veggies that is.
Whole-grains & whole (brown) rice   The finer they are ground into a powder, the quicker their sugars are absorbed, increasing their "Glycemic Index".  This is not good for heart disease and diabetes.	Reasonable amouts - if tolerated.   When a product says enriched it ain't whole.	Basic food; contains many good components like fiber, minerals and vitamins that are removed in refining.  Bran & germ are very high in B vitamins, minerals & betaine.  Cheap. The Harvard "Nurses Study" found a reduction of over 30% in heart disease (CHD) for those eating 2½ servings per day of whole grain or rice products versus the group having them once a week (the US average being a ½ serving per day).  Here's your reference: AmJClNutr; Sept. '99 (my comment is the April 2000 issue).
Beans, soy and lentils (legumes)	Reasonable amounts; combine with grains / again: if tolerated.	Lower blood fats (triglycerides).  High fiber, low fat.  Combine with nuts & grains.  Their protein may be good for the heart.  Soy is good for health, heart & anti-cancer but there's discussion if its extracted protein and hormone like ingredients are healthy (veggie burgers, baby formula, sports-mixes].  Cheap.
Fiber Cereal bran & germ are amazing sources of betaine & choline.	About 30 g/day, 2x the average US intake.  50g/day helps diabetes -NEJM May 11 '00	Often missing in processed foods.  Aids elimination --reducing colon cancer risk by about 1/3rd.  Helps cholesterol 'turn over'  Found in whole grains (oat), fruits, beans, veggies.  2 tablespoons of crushed flax seed gets you most of your fiber and all your plant-based omega-3; it also lowers excess Lp(a) cholesterol and helps keeps you 'regular'.
Fruits & berries	Lots, within reason	Same as veggies.  Lots of vitamins and fiber and no fats.  Their flavonoids strengthen blood vessels and are strong antioxidants.
Eggs & Liver	Regularly (if you like them; fresh)	High in protein, B vitamins, lecithin and choline and low in fat.  Proportionally raises good cholesterol more than bad [if you think that's important].  Avoid dried egg: it has oxidized cholesterol.
Oils  Canola -rape seed is a uniquely cheap 10% source of omega-3 and otherwise much like olive. Flax oil has 5x that, but it must be used fresh and in tea spoon amounts.  Second choices for nonhydrogenated canola margarines in Canada (the great stuff of the Lyon Heart Study) are Our Compliments, Fleischmann's and 'Bertolli Becel'. As of Feb. 2005, the U.S. (Vt) had no margarines I'd eat apart from possibly Olivio.  95% of U.S. margarines are toxic with masive omega-6 (soy, corn, sunflower] and hydrogenated trans fats.	2 teaspoons of flax or fish oil, or 2 tblsp. canola or unhydrogenated soybean oil.     As luck has it, 3 of the cheapest oils are full of omega 3: flax, canola & soy.     5 pillars of heart health: Omega-3's Antioxidants Potassium + magnesium B vitamins Fruits 'n veggies.	The only 2 essential oils -"vitamin F"- are linoleic (n-6 or omega-6) and alpha-linolenic (n-3 or omega-3).  These 2 polyunsaturates are the feed-stock for 3 classes of hormones, and for nerve, brain, skin and cell walls (you may want to read that again). The type you're probably lacking is omega-3, found only in fatty fish (like salmon, mackerel, & sardines), in flax(lin)seed, canola type rape seed (colza), mustard seed, chia, candlenut, wheat germ, some melon seeds, hemp, walnuts and some green leaf veggies.  It is also found in unhydrogenated soy and, for the record, in snake oil.  [Snakes and cold water fish can't afford stiffness or arthritis in their joints and are therefore full of ultra fluid omega-3 oils.]  GOOD FOR: heart, cholesterol, triglycerides, blood fluidity, Crohn's disease, asthma, arthritis, cramps, adult diabetes, brain, MS, & smooth skin. Omega-3's vital role is compromised by heating and hydrogenation (most soy is), by shortening, by omega-6s and by most saturated fats (but coconut and palm-kernel oils are nutritionally unique with 50% lauric-acid which has immune system roles). Buy oils in dark containers and keep cool; they will spoil.  Rancid omega-3 and -6 are toxic so they're always safer with a capsule or 2 of added vitamin E, the fat antioxidant.  DON'T overdose on omega-6 (linoleic) from corn, soy, sunflower, safflower or cottonseed.  For frying I'd use butter, virgin olive, tropical (safest) or peanut oil.  Virgin olive is a great oil for daily use but has no omega-3.  Here's a remarkable canola site, the heart-healthy oil.
Alcohol	1-2 glasses of red wine/day. Avoid if there is any risk of alcoholism, or when pregnant	Low amounts reduce heart disease.  Red wine with its flavonoids protects blood cholesterol.  Best with foods containing B vitamins such as liver.* All alcohol raises the "good" cholesterol but white wine, liquor & factory beer are nutritionally a bit like sugar or white bread, lacking micronutrients. * Alcohol + folic acid (a B vitamin) appears to be cardio protective while folic acid may well remove the risk of some cancers (breast) linked to alcohol intake.  Less gall stones.
Lecithin (factory soy based granules)	1-2 table spoons per day (also in liver, eggs, soy and beans)	Emulsifies fat; improves types of blood fats.  It is part of our nerves & brain; forms choline (makes neuro-transmitter) and betaine (lowers homocysteine).  Health food store granules have nice fatty flavor.  Refrigerate.
Meats	Not essential. Some factory animal farming is ecologically, morally and nutritionally iffy	As fresh as possible.  Aging, drying and over-frying damages or oxidizes fats and cholesterol.  Such damaged fats make the basically good LDL go "bad", and are best limited.  Aging softens muscle from beef.  Other meats are almost never 'aged'.  Fish evidently never is -because of its fast spoiling -smelly- omega-3 content!
Water	Lots -within reason	Keeps things fluid & may cut bladder cancer by ½.   Jan. 3rd, 2006

Good Food Chart

Also, healthy food information to parents and their children More

 

Tips For Exercise Success

Swimming, cycling, jogging, skiing, aerobic dancing, walking or any of dozens of other activities can help your heart.  They all cause you to feel warm, perspire and breathe heavily without being out of breath and without feeling any burning sensation in your muscles.  Whether it is a structured exercise program or just part of your daily routine, all exercise adds up to a healthier heart.

Here are some tips for exercise success:

• If you've been sedentary for a long time, are overweight, have a high risk of coronary heart disease or some other chronic health problem, see your doctor for a medical evaluation before beginning a physical activity program.
• Choose activities that are fun, not exhausting.  Add variety.  Develop a repertoire of several activities that you can enjoy.  That way, exercise will never seem boring or routine.
• Wear comfortable, properly fitted footwear and comfortable, loose-fitting clothing appropriate for the weather and the activity.
• Find a convenient time and place to do activities.  Try to make it a habit, but be flexible. If you miss an exercise opportunity, work activity into your day another way.
• Use music to keep you entertained.
• Surround yourself with supportive people.  Decide what kind of support you need.  Do you want them to remind you to exercise?  Ask about your progress?  Participate with you regularly or occasionally?  Allow you time to exercise by yourself?  Go with you to a special event, such as a 10K walk/run?  Be understanding when you get up early to exercise? Spend time with the children while you exercise? Try not to ask you to change your exercise routine?  Share your activity time with others.  Make a date with a family member, friend or co-worker.  Be an active role model for your children.
• Don't overdo it.  Do low- to moderate-level activities, especially at first.  You can slowly increase the duration and intensity of your activities as you become more fit.  Over time, work up to exercising on most days of the week for 30-60 minutes.
• Keep a record of your activities.  Reward yourself at special milestones.  Nothing motivates like success! More   

Types of Workout Techniques

Chest Exercise and Ballet

Ballerinas are tough; follow their example for building a strong chest. Many agree that ballet offers some of the best chest exercises (especially when combined with yoga). Try doing a plié arm stretch to work your obliques, chest, and arms:

• Turn your feet out, thighs together, and raise your arms over your head
• Lower your right arm and rest your right hand on your right thigh
• Reach your left hand toward the wall
• Lean to the right and extend your left leg to the left
• Position your left leg and arm to look like a diagonal straight line
• Hold, then repeat on the other side

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Yoga Chest Exercises

Gentle but rigorous yoga stretching provides low-impact light chest exercise. Before you do any yoga body building chest exercise, however, be sure to strengthen and massage the abs. Rest in child’s pose with your head and knees on the floor and your head hanging. That way, your chest maneuver will be the best chest exercise.

Yoga is the best chest exercise to open the chest gently while working the entire body and providing mental and emotional balance.

Try this yoga exercise called The Pigeon:

• Begin in table pose with arms under shoulders, knees under hips
• Cross left foot in front of right knee and slide right leg straight back with leg and spine aligned
• Inhale and undulate forward until forehead touches the floor as in child’s pose
• Visualize yourself puffing your chest out like a pigeon as you raise your chest while coming up
• Repeat undulating movement twice more and come up on your right knee
• Extend the left leg behind you and shake out the leg and foot
• Repeat exercise on the opposite side

Note: Remember to rock slightly from side to side to deepen the pose and open the hip on each side. Use a pillow under your hip if you need to. 

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Skipping and Kickboxing

Skip to it! One of the best exercises that you can do to help boost endurance and coordination useful for becoming a better kickboxer is skipping. To better your kickboxing techniques, try these skipping exercises:

• While skipping, raise your knees as high as you can (this will help with kneeing and kicking techniques)

• Skip side to side

• Skip forwards and backwards

• Skip for 3 minutes, rest for 1 minute, then repeat for several rounds

Don’t skip the skipping, it could be beneficial to your kickboxing training!

 

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Heart Problems and Chest Exercises

Don’t give yourself a heart attack! When you do chest exercise, make sure that the tightening and pounding in your chest doesn’t signal cardiac arrest or arrhythmia.

Exercise can contribute to heart problems (that includes upper and lower chest exercise). But you shouldn’t have to give up body building chest exercise altogether (a stronger chest can help protect your heart and actually prevent heart problems). Remember to monitor your breathing during even the best chest exercise and rest when you need to.

Water exercise, especially swimming, is probably the best chest exercise to expand the chest and regulate the heart. The chest work during cycling also has tremendous cardiovascular benefits. 

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Creatine and Body Builders

Popeye may have used spinach but many people looking to build muscle today use Creatine! Creatine information studies show that creatine monohydrate adds muscle and strength in over 80 percent of people (especially athletes) who use the creatine supplement correctly after workouts. During exercise the body’s creatine supply gets depleted. Using the creatine monohydrate supplement to prevent muscle weakness and restore energy can help prevent depletion.

Like any supplement, there are pros and cons (including side effects) when using creatine, but the creatine information studies point to proven results. 

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Ab challenge

If you are just beginning ab exercise training, start with simple lower ab exercise crunches of about 25 reps or so. Then move on and lay flat on a mat with hands under buttocks. For this lower abdominal exercise, place a 10 dumbbell between your feet and raise about 18 inches off the ground for 25 reps for your lower abs. Then to finish off your abdominal exercise routine, use the physio ball and do about 25 reps of ab crunches. Try this beginners' best ab exercise routine for 5 weeks and you'll be on your way to trying more difficult ab exercises with relative ease.

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**College Weight Loss Support**

Don’t fall victim to the dreaded “Freshmen 15”!!! College is supposed to broaden your mind, not your waistline. Remember that your college or university will have a counseling center with a weight loss support group and peer counselors who can offer weight loss support.

Much of the weight gain in your freshman year comes from the adjustment you face, the homesickness, and the pressure of academic performance. It’s important to have a fitness goal as well as a study goal. Try these tips to stay fit in college:

• Walk an extra half-hour every week by taking the stairs in your dorm and in the library.
• Join your student gym—it’s free and there are tons of classes on everything from yoga to fencing.
• Find workout buddies—this will provide support and motivation, and you'll meet new people!
• Join an intramural sports team (there are many choices and they are a great way to make new friends.)
• Choose meals wisely. You’re likely to have lots of options in the dorm cafeteria and off-campus, so limit your fatty intake.
• Watch the partying (sure, boozing can be fun but wouldn’t you rather look good in your swim suit over spring break?)

If you’re starting college and determined to beat the freshman 15, visit the athletics department’s Web site and learn about the college’s sports and fitness online. During campus visits, ask for a tour of the student gym and the student health and counseling center. Now you’re using the brains that got you accepted to college in the first place.

 

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Beginners’ Yoga Leg Exercises

Use yoga to get sexy legs! A modified version of the Dancer’s Pose asana works well as an inner thigh exercise as well as a hip and thigh exercise. It’s among the best leg exercise yoga postures for beginners.

If you are a beginner:

• Stand erect, feet hip-width apart
• Shift your eight slightly onto your right foot
• Tighten your knee muscles
• Raise your right arm with palm facing forward and hold close by your right ear
• Bend your left leg behind you
• With your left hand, palm facing out (or in if easier), grasp your foot, ankle or calf (your left knee should point down, the sole of your left foot up)
• Hold this pose for ten seconds and breathe.
• Repeat on the other side

The advanced Dancer’s Pose works the thighs and legs more thoroughly and is great for the more advanced:

• Focus on a spot on the floor
• Gradually lower the upper torso and left harm until they are nearly parallel with the floor
• Raise the left leg behind you (hold on to the leg if you need more balance)
• Breathe and hold the pose for ten seconds
• Raise the upper torso
• Release the left leg and arm
• Repeat the thigh exercise on the opposite side
• Repeat the leg exercise on each side

This leg exercise and hip and thigh exercise strengthens and tones the leg muscles, tightens the hip and butt muscles, and helps concentration. 

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Creatine Side Effects

Don’t put something in your body without knowing the facts! As you would with any supplement, research the available Creatine information before taking this substance. Some of the common concerns about creatine include:

1) Causes or contributes to cancer
2) May be dangerous if you “load up” for more than five days”
3) May be dangerous in high doses
4) Causes hair loss and genital reduction in men
5) Stunts children’s growth
6) Promotes hair growth in women
7) Promotes renal damage especially in people with kidney disease
8) May elevate blood pressure
9) May cause muscle tears
10) May cause flatulence
11) May cause gastrointestinal distress

It’s important to note that while weighing the pros and cons of Creatine, several of the Creatine side effects are unsubstantiated, and the concern about blood pressure has been disproven. In fact, creatine may even help people with muscular dystrophy and may prevent coronary heart disease in mature athletes.

It’s important to use pure Creatine monohydrate without additives from a reputable company and not to overdo the five-day “loading” or bulking start period. It’s also important to drink plenty of fluids (in addition to 1-2 ounces of water) daily per kilogram of body weight, while using Creatine (this prevents dehydration, which can contribute to stomach problems, flatulence and muscle tears). 

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Butt Toning Exercise Routines

Get rid of that bubble booty! Yoga Booty Ballet gives you a slim “dancer’s behind” with the combination of yoga and butt firming exercise (yogis do a lot of sitting in meditation, so a healthy, trim butt is helpful).

Instead of focusing on one area of your body at a time, try targeting many areas. Combining butt exercise with a whole-body exercise approach can help you look good from the front and the back!  More

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Additional Links

Fitness Clubs & Memberships - More

The President's Council on Physical Fitness and Sports - More