5 facts about green tea

Looking for a simple resolution to improve your overall health? Start drinking green tea. My daily beverage of choice, green tea is a potent source of catechins - healthy antioxidants that can inhibit cancer cell activity and help boost immunity. Need more reasons to drink green tea? It can also:

• Lower cholesterol levels and risk of heart disease
• Help protect against bacterial infections
• Promote joint health and stronger bones
• Reduce inflammation
• Enhance the effects of antibiotics, even against drug-resistant bacteria and "superbugs"

Green tea is available in a wide range of varieties - introduce yourself by substituting a cup of green tea for a cup of coffee and you will soon be enjoying the health benefits of this delicious beverage! Learn to appreciate the subtle fragrance of quality green tea and use tea time to unwind, meditate and take respite from your stress du jour. 

http://www.drweil.com/drw/u/TIP04208/5-Reasons-to-Drink-Green-Tea.html

Drop Pounds by eating SUPERFOODS...part 4

Apples - An apple a day can keep weight gain at bay. People who chomped an apple before a pasta meal ate fewer calories overall than those who had a different snack. Plus, the antioxidants in apples may help prevent metabolic syndrome, a condition marked by excess belly fat or an "apple shape."
Eat more Apples are the ideal on-the-go low-calorie snack. For a pielike treat, chop up a medium apple and sprinkle with 1/2 tsp allspice and 1/2 tsp cinnamon. Pop in the microwave for 1 1/2 minutes.







Steak - Beef has a reputation as a diet buster, but eating it may help you peel off pounds.Try to consume local organic beef; it's healthier for you and the environment.
Eat more Grill or broil a 4-ounce serving of top round or sirloin; slice thinly to top a salad, or mix with veggies for fajitas.







Eggs - Dig in to eggs, yolks and all: They won't harm your heart, but they can help you trim inches.
Eat more Omelets andscrambles are obvious choices, but if you can't cook before work, bake a frittata on Sunday; chill it and nuke slices for up to a week. An easy recipe:Vegetable Frittata




Kale - Long sidelined as a lowly garnish, this green belongs center stage on your plate. One raw chopped cup contains 34 calories and about 1.3 grams of fiber, as well as a hearty helping of iron and calcium.
Eat more Mix chopped raw kale into cooked blackbeans. Or slice kale into thin strips, sauté it with vegetable broth and top with orange slices. Make it a meal by tossing the mix with quinoa.




Oats - All oats are healthful, but the steel-cut and rolled varieties (which are minimally processed) have up to 5 grams of fiber per serving, making them the most filling choice. Instant oats contain 3 to 4 grams per serving.
Eat more "Instead of using breadcrumbs, add oats to meat loaf—about 1 cup for a recipe that serves eight," Iserloh recommends. Or try her recipe for turkey and oatmeal meatballs.

source: 
http://www.self.com/fooddiet/2010/03/20-superfoods-slideshow?mbid=synd_%20msnhealth#slide

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Drop Pounds by eating SUPERFOODS...part 3

Blueberries - All berries are good for you, but those with a blue hue are among the best of the bunch. They have the highest antioxidant level of all commonly consumed fruit. They also deliver 3.6 grams of fiber per cup.
Eat more Instead of topping your cereal with fruit, fill your bowl withblueberries, then sprinklecereal on top and add milk or yogurt, Iserloh recommends.







Buckwheat pasta - Swap plain noodles for this hearty variety; you'll slip into yourskinny jeans in no time. "Buckwheat is high in fiber and, unlike most carbs, contains protein," Zuckerbrot says. "Those two nutrients make it very satiating, so it's harder to overeat buckwheat pasta than the regular stuff."
Eat more Cook thispasta as you do rice: Simmer it, covered, over low heat. For a light meal, toss cooked buckwheat pasta with broccoli, carrots, mushrooms and onions. Or make buckwheat crepes using our tasty recipe.







Wild salmon - Not only do fish fats keep your heart healthy, but they shrink your waist, too. "Omega-3 fatty acids improve insulin sensitivity—which helps build muscle and decrease belly fat," Grotto explains. And the more muscle you have, the more calories your body burns. Opt for wild salmon; it may contain fewer pollutants.
Eat more You don't need to do much to enhance salmon's taste, says Sidra Forman, a chef and writer in Washington, D.C. "Simple is best. Season a fillet with salt and pepper, then cook it in a hot pan with 2 tsp oil for 1 to 3 minutes on each side."







Goji berries - These chewy, tart berries have a hunger-curbing edge over other fruit: 18 amino acids, which make them a surprising source of protein.Snack on them midafternoon to stay satisfied until dinner. The calorie cost? Only 35 per tablespoon. Eat more Mix 1/4 cup of the dried berries (from health food stores) with 1/4 cup raisins and 1/4 cup walnuts for a nourishing trail mix. Or for dessert, pour 1/4 cup boiling water into a bowl with 2 tbsp dried berries; let sit 10 minutes. Drain, then spoon over 1/2 cup lowfat vanilla frozen yogurt.







Lentils - Lentils are a bona fidebelly flattener. Eating them helps prevent insulin spikes that cause your body to create excess fat, especially in the abdominal area.
Eat more There are many varieties of lentils, but red and yellow cook fastest (in about 15 to 20 minutes). Add cooked lentils to pasta sauce for a heartier dish, Zuckerbrot suggests. "Their mild flavor blends right in, and because they're high in protein, you can skip meat altogether."

source: 

http://www.self.com/fooddiet/2010/03/20-superfoods-slideshow?mbid=synd_%20msnhealth#slide

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Drop Pounds by eating SUPERFOODS...part 2

Quinoa - Curbing hunger is as easy as piling your plate with this whole grain. It packs both fiber (2.6 grams per 1/2 cup) and protein, a stellar nutrient combo that can keep you satisfied for hours, Krieger says. 

Eat more Serve quinoa instead of rice with stir-fries, or try Krieger's take on a scrumptious hotbreakfast: Cook 1/2 cup quinoa in 2/3 cup water and 1/3 cup orange juice for 15 minutes. Top with 1 tbsp each of raisins and chopped walnuts.

Yogurt - Dietitians often refer to plain yogurt as the perfect food, and for good reason: With its trifecta of carbs, protein and fat, it can stave off hunger by keeping blood sugar levels steady. 

Eat more "Use lowfatplain yogurt instead ofmayonnaise in chicken or potato salad, or top a baked potato with a bit of yogurt and a squeeze of lemon juice," Krieger says. You'll save 4.7 grams of fat per tablespoon. Look forGreek yogurt, which has more protein than other versions.

Chiles - One reason to spice up your meals: You'll crank up your metabolism. "A compound in chiles called capsaicin has a thermogenic effect, meaning it causes the body to burn extra calories for 20 minutes after you eat the chiles," Zuckerbrot explains. 

Eat more Stuff chiles with cooked quinoa and marinara sauce, then roast them. To mellow a chile's heat, grill it until it's almost black, peel off charred skin and puree the flesh, Krieger says. Add the puree to pasta sauces for a one-alarm kick. Or stir red pepper flakes into any dish you enjoy.

Pomegranates - The juice gets all the hype for being healthy, but pomegranate seeds deserve their own spotlight. In addition to being loaded with folate and disease-fighting antioxidants, they're low in calories and high in fiber, so they satisfy your sweet tooth without blowing your diet.

Eat more Pop the raw seeds on their own (many grocery stores sell them preshucked) as a snack at your desk. "Use them in salads instead of nuts," Iserloh says. "They're especially delicious on raw baby spinach with lemon—poppy seed dressing." For another take on the seeds, use our easy recipe for sweet and spicy pomegranate salsa.

Almond Butter - Adding this spread may lower bread's glycemic index (a measure of a food's effect on blood sugar). A study from the University of Toronto found that people who ate almonds with white bread didn't experience the same blood sugar surges as those who ate only the slice.

Eat more Try it for a change from peanut butter in sandwiches, or make a veggie dip: Mix 1 tbsp almond butter with 2 tbsp fat-free plain yogurt, Iserloh suggests. Or add a dollop to oatmeal for flavor and protein.

source: 

http://www.self.com/fooddiet/2010/03/20-superfoods-slideshow?mbid=synd_%20msnhealth#slide

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Drop Pounds by eating SUPERFOODS...part 1

20 Superfoods for Weight Loss

It's time for a new slim-down mantra: Eat more to weigh less. No joke! The right foods help you drop pounds by revving your calorie burn and curbing cravings. We consulted top experts for the best picks and asked leading chefs for easy, tasty ways to prepare them. Add these eats to your plate today and you'll be slimmer and healthier in no time!

Olive oil - Like avocados, olive oil has healthy fat that increases satiety, taming your appetite. But that's hardly its only slimming feature. "Research shows it has anti-inflammatory properties," Kraus says. Chronic inflammation in the body is linked to metabolic syndrome.
Eat more Drizzle your salad with olive oil and you'll increase the antioxidant power of your veggies, a study published in the British Journal of Nutrition notes. Or toss pasta with a few teaspoons of olive oil, fresh basil and sautéed garlic, Kraus suggests. Add this oil to your summer menus for a flatter tummy by fall.

Avocado - Don't let the fat content of an avocado (29 grams) scare you—that's what makes it a top weight loss food, Kraus says. "The heart-healthy monounsaturated fat it contains increases satiety," she says. And it's terrific summer party food.
Eat more Add avocado to your sandwich instead of mayo for a creamy texture and a shot of flavor. Avocados do contain a lot of calories, so it's best to watch your portions. One easy way to do it: Try Wholly Guacamole's 100-calorie fresh guacamole packs ($3; grocery stores orWhollyGuac.com). They're easy to pack in your lunch and pair with chopped vegetables.

Parmesan - Drop that rubbery low fat cheese and pick up the real stuff. Women who had one serving of whole milk or cheese daily were less likely to gain weight over time, a study in The American Journal of Clinical Nutrition finds.
Eat more "Grate Parmesan over roasted vegetables," Buchanan offers. Or snack on a 1-ounce portion with an apple or a pear.

Tarragon - You can use this herb, a staple in French cooking, in place of salt in marinades and salad dressings.Plus, tarragon lends a sweet, licoricelike flavor to bland foods.
Eat more Rub 2 tbsp dried tarragon on salt">chicken before baking or grilling. Or make a tasty dip by mixing 1 tsp chopped fresh tarragon into 4 oz low fat. plain yogurt and 1 tsp Dijon mustard, recommends Jacquelyn Buchanan, director of culinary development at Laura Chenel's Chèvre, afromagerie in Sonoma, California.

Sardines - These tiny fish are the unsung stars of the sea. They are high in protein and loaded with omega-3s, which also help the body maintain muscle. And they're low in mercury and high in calcium, making them a smart fish pick for pregnant women. If the flavor doesn't appeal to you, "soak them in milk for an hour; it will remove any trace of fishiness," Iserloh says.
Eat more "Use sardines in recipes you like that call for anchovies, including Caesar salad and stuffing," Iserloh says. Or make a sardine melt: Toss whole sardines with chopped onions, fresh herbs and diced bell peppers. Put the mixture on top of a slice of pumpernickel or rye bread, cover with a slice of cheddar and broil.

source: 

http://www.self.com/fooddiet/2010/03/20-superfoods-slideshow?mbid=synd_%20msnhealth#slide

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15 Food for a Healthy HEART...part 3

11. Salmon/Fish

Consuming two or more servings of fish per week is associated with a 30 percent lower risk of developing coronary heart disease over the long term, studies show. Fish-especially "oily" kinds, such as salmon and tuna-contain omega-3 fats, which lower levels of triglycerides in the blood that may contribute to blood clotting. Omega-3s also lower blood pressure slightly and can help prevent irregular heart rhythms. No common fish delivers more of the omega-3 fatty acids than salmon. Flaxseed oil, canola oil and walnuts also contain omega-3 fats.

12. Beans

Eating beans regularly is good for your heart, and you don't need to eat a lot of them to benefit. A study published in the Journal of Nutrition suggests having just 1/2 cup of cooked pinto beans daily might lower cholesterol. Soluble fiber is a key reason why, says Philip Ades, M.D., author of the EatingWell for a Healthy Heart Cookbook (The Countryman Press, 2008). "Like all foods that contain a lot of soluble fiber, beans help bind cholesterol and keep it from being absorbed in the gut," he explains. And, as the fiber is fermented, it produces changes in short-chain fatty acids that can inhibit cholesterol formation. (By-products of this same fermentation process are what cause the gas so often associated with eating beans.) Other components in beans also may be responsible for the cholesterol-lowering effect. Beans contain a variety of heart-protective chemicals, including flavonoids, compounds also found in wine, berries and chocolate, that inhibit the adhesion of platelets in the blood, which can help lower risk for heart attack and strokes.

13. Whole Grains

 People who eat plenty of whole grains tend to be leaner and have a lower risk of heart disease than those who don't. This is probably because whole grains contain antioxidants, phytoestrogens and phytosterols that are protective against coronary disease.

The fiber in whole grains also has its benefits: various studies link a high-fiber diet with a lower risk of heart disease. In a Harvard study of female health professionals, people who ate a high-fiber diet had a 40 percent lower risk of heart disease than those who ate a low-fiber diet.

Aim to include plenty of foods that are rich in soluble fiber, which, studies show, can help lower "bad" LDL. Soluble fiber binds bile acid, a key component in fat digestion that our bodies make from cholesterol. We can't digest fiber, so when bile acids are bound to it, they get ushered out of the body as waste. This causes the body to convert more cholesterol into bile acids, which ultimately has the effect of lowering circulating cholesterol levels. Foods high in soluble fiber include oatmeal, barley, beans, okra and eggplant, and citrus fruit, such as oranges.

14. Raisins

Research has shown that antioxidants in raisins fight the growth of a type of bacteria that can cause inflammation and gum disease. People with gum disease-which affects up to 50 percent of American adults-are twice as likely to suffer from heart problems. So, dealing with one can help people avoid the other. Last summer, a major heart journal and a major periodontal journal simultaneously published a consensus paper that outlines the link between the two diseases: inflammation. As a result, choosing certain foods, such as raisins, may help you protect both your gums and your heart.

15. Yogurt

 Research shows yogurt may protect against gum disease. Left unchecked, gum disease may elevate a person's risk for heart disease.

Researchers from Japan analyzed dietary intakes from nearly 1,000 adults and found those who consumed the highest levels of dairy-specifically yogurt and yogurt-type drinks-had the healthiest gums. Their report, published in the Journal of Periodontology, credits probiotics (a.k.a. "good bacteria") as one possible champion of gum health. Experts believe that probiotics may help to counter growth of the "unfriendly" bacteria in the mouth. Probiotics are live active cultures used to ferment foods, such as yogurt and kefir (fermented milk), and studies suggest that they may improve digestion and boost immunity too. As for gum health, it's not yet clear how much yogurt (or other fermented dairy foods) one needs to consume to reap the benefits, says Yoshihiro Shimazaki, D.D.S., Ph.D., of Kyushu University, the study's lead author.



source:
http://health.msn.com/health-topics/cholesterol/top-15-heart-healthy-foods?imageindex
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