1.  Cherries – Pain relief without the side-effects

Not only are these beautiful, luscious mini-fruits a wonderful snack, they are known to be great for warding off pain and inflammation according to researchers at Michigan State University.  Antioxidants called anthocyanins block certain enzymes from sending pain signals to the brain.  Who would have thought that two cups of this summer favorite could be better than two aspirin.  Additionally, new research suggests that they are linked to reducing risks for heart disease, diabetes, and some types of cancers.  Want a good night sleep? Eat a cup of ripe cherries an hour before bed.  They contain melatonin, a natural chemical that the body needs to regulate sleep patterns. 

2.  Blueberries – Brain food, Fat-burner, “Super Food”

Wow, what a great way to get smarter, thinner, and healthier!  The great thing about blueberries is they are so versatile and easy to eat.  Smoothies, pancakes, fruit salad, yogurt, all just a few ways to enjoy them.  And, adding just a half a cup of this antioxidant-filled fruit to your daily menu can help neutralize free radicals that damage cells.   They also protect our bodies from developing cataracts, glaucoma, varicose veins, and certain cancers, according to Lynda Johnson, R.D., Nutrition & Health Education Specialist with University of Missouri Extension. 

Because of the sugar-balancing attributes of blueberries, you can fend off cravings that naturally lead to bad choices, the sugar-high/crash syndrome, and weight gain.  Start eating those little blue powerhouses and shave off up to 5% of your body weight in six months.  The key is consistency as the researchers at Brooke Army Medical Center in Texas have learned.

3.  Watermelon – A Sleep aid?

This is one that I did not know.  Watermelon contains chemicals that speed up the body’s production of tryptophan and serotonin, both brain compounds that trigger sleep.  Australian researchers have found that just one cup of the juicy favorite before bedtime can lull you to sleep twice as fast as those who don’t eat it.  The picnic staple is also 90% water which hydrates, refreshes, and sends an “I’m full” signal to your brain so you think twice about that second helping of pie.

4.  Carrots – Beauty Treatment

We have long known some of the powerful benefits of eating carrots.  I, for one, love the taste and the satisfying crunchiness of the veggie; in salads, juiced, and just by themselves raw are several ways I enjoy them.  Recently, I found another benefit besides the carotenoids (metabolic precursors to vitamin A) and the generous supply of beta-carotene; carrots are fabulous for topical beauty treatments.  For an at home facial, try the following recipe for supple, glowing skin.

Carrot-Honey Mask (Normal to Oily Skin)

Ingredients:

2-3 large carrots,

4 1/2 Tablespoons of honey

Cook the carrots and mash together with the honey.  Gently apply to dry face; wait 10 minutes.Rinse with warm water.  For those of you who prefer to buy your products, try Yes To Carrots Night Moisturizing Cream, Dry to Sensitive Skin, , 1.7-Ounce Boxes (Pack of 2). 

5.  Plums – Get Bikini Ready

With just one plum a day you can shrink those spider veins and flush out unwanted fat.  According to studies, the high levels of vitamin K help produce a clotting agent called thrombin that heals and fades bruises and varicose veins.  And, a high content of vitamin C helps your body to digest food more quickly so fats and toxins don’t even get the chance to absorb.  Sounds like a winning combo for a sexy bikini body-or at least one that looks better in summer apparel. 

Next time you go shopping pick up some or all of these seasonal foods for a nutritional boost that will make you healthy and beautiful from the inside out.  I hope you have a wonderful summer!  Be well.

(Source: health-heaven)

 #1: High fructose corn syrup is worse than table sugar

Whether or not added sugar is bad for you has never been in dispute. The less sugar you eat, the better. But whether HFCS is worse than plain ol’ table sugar has long been a contentious issue. Here’s what you need to know: Both HFCS and table sugar, or sucrose, are built with roughly a 50-50 blend of two sugars, fructose, and glucose. That means in all likelihood that your body can’t tell one from the other—they’re both just sugar. HFCS’s real sin is that it’s supercheap, and as a result, it’s added to everything from cereal to ketchup to salad dressing. Plus it may be affecting your health in ways not yet fully understood by the scientific community. Is it a good idea to minimize the HFCS in your diet? Absolutely. It’s best to cut out all unnecessary sugars. But HFCS’s role as nutritional enemy #1 has been exaggerated. 

#2: Sea salt is a healthier version of regular salt

Everyday table salt comes from a mine and contains roughly 2,300 milligrams of sodium per teaspoon. Sea salt comes from evaporated seawater, and it also contains roughly 2,300 milligrams of sodium. That makes them, well, roughly identical. Advocates point to the fact that sea salt also contains other compounds like magnesium and iron, but in truth, these minerals exist in trace amounts. To obtain a meaningful dose, you’d have to take in extremely high and potentially dangerous levels of sodium. What’s more, traditional table salt is regularly fortified with iodine, which plays an important role in regulating the hormones in your body. Sea salt, on the other hand, gives you virtually zero iodine. The bottom line is this: If switching from table salt to sea salt causes you to consume even one extra granule, then you’ve just completely snuffed out whatever elusive health boon you hope to receive. Plus you’ve wasted a few bucks

. 

#3: Energy drinks are less harmful than soda

Energy drinks like Red Bull, Monster, and Full Throttle attempt to boost your energy with a cache of B vitamins, herbal extracts, and amino acids. But what your body’s going to remember most (especially around your waistline) is the sugar in these concoctions; a 16-ounce can delivers as much as 280 calories of pure sugar, which is about 80 calories more than you’d find in a 16-ounce cup of Pepsi. What’s more, a University of Maryland study found energy drinks to be 11 percent more corrosive to your teeth than regular soda. So here’s the secret that energy drink companies don’t want you to know: The only proven, significant energy boost comes from caffeine. If you want an energy boost, save yourself the sugar spike and drink a cup of coffee.  

#4: Diet soda is harmless

The obesity-research community is becoming increasingly aware that the artificial sweeteners used in diet soda—aspartame and sucralose, for instance—lead to hard-to-control food urges later in the day. One Purdue study discovered that rats took in more calories if they’d been fed artificial sweeteners prior to mealtime, and a University of Texas study found that people who consume just three diet sodas per week were more than 40 percent more likely to be obese. Try weaning yourself off by switching to carbonated water and flavoring with lemon, cucumber, and fresh herbs.

#5: Low-fat foods are better for you

As it applies to food marketing, the term “low fat” is synonymous with “loaded with salt and cheap carbohydrates.” For instance, look at Smucker’s Reduced Fat Peanut Butter. To replace the fat it skimmed out, Smucker’s added a fast-digesting carbohydrate called maltodextrin. That’s not going to help you lose weight. A 2008 study in the New England Journal of Medicine found that over a 2-year span, people on low-carb diets lost 62 percent more body weight than those trying to cut fat. (Plus, the fat in peanut butter is heart-healthy monounsaturated fat—you’d be better off eating more of it, not less!)

#6: “Trans-fat free” foods are actually trans-fat free

The FDA’s guidelines allow companies to claim 0 grams of trans fat—even broadcast it on the front of their packages—as long as the food in question contains no more than 0.5 grams of trans fat per serving. But here’s the deal: Due to an inextricable link to heart disease, the World Health Organization advises people to keep trans fat intake as low as possible, maxing out at about 1 gram per 2,000 calories consumed. If your cupboard’s full of foods with almost half a gram per serving, you might be blowing past that number every single day. TheAmerican Journal of Health Promotion recently published an article urging the FDA to rethink its lax regulations, but until that happens, you should avoid all foods with “partially hydrogenated oil” (meaning, trans fats) on their ingredients statements.

#7: Foods labeled “natural” are healthier

The FDA makes no serious effort to control the use of the word “natural” on nutrition labels. Case in point: 7UP boasts that it’s made with “100% Natural Flavors” when, in fact, the soda is sweetened with a decidedly un-natural dose of high fructose corn syrup. “Corn” is natural, but “high fructose corn syrup” is produced using a centrifuge and a series of chemical reactions. Other “natural” abusers include Natural Cheetos, which are made with maltodextrin and disodium phosphate, and “natural advantage” Post Raisin Bran, which bathes its raisins in both sugar and corn syrup. The worst part is, you’re likely paying a premium price for common junk food.

#8: Egg yolks raise your cholesterol

Egg yolks contain dietary cholesterol; this much is true. But research has proven that dietary cholesterol has almost nothing to do with serum cholesterol, the stuff in your blood. Wake Forest University researchers reviewed more than 30 egg studies and found no link between egg consumption and heart disease, and a study in Saint Louis found that eating eggs for breakfast could decrease your calorie intake for the remainder of the day.

#9: Eating junk food helps battle stress

You’ve been there: Stressed out and sprawled across your sofa with one arm elbow deep in a bag of cheese puffs. In the moment, it can be comforting, but a study published in the British Journal of Psychiatry found that people who consumed the most highly processed foods were 58 percent more likely to be depressed than those who ate the least. Your move: Find a healthy stress snack. Peanut butter and Triscuits do the trick, or check out the next myth …  

#10: Chocolate is bad for you

Cocoa is a plant-based food replete with flavonoids that increase blood flow and release feel-good endorphins. Plus, it contains a healthy kind of saturated fat called stearic acid, which research has shown can increase your good HDL cholesterol. But here’s the rub: When most people think of chocolate, their minds jump immediately to milk chocolate, which contains far more sugar than actual cocoa. Instead, look for dark chocolate, specifically those versions that tell you exactly how much cocoa they contain. A bar with 60% cocoa is good, but the more cocoa it contains, the greater the health effects.

#11: Granola is good for you

Oats are good for you, and the same goes for oatmeal. But granola takes those good-for-you hunks of flattened oat, blankets them in sugar, and bakes them in oil to give them crunch. The amount of fat and sugar added to each oat is at the discretion of food processors, but you can bet your last cup of milk it’s going to far sweeter and more fatty than a bowl of regular cereal. Take this example: A single cup of Quaker Natural Granola, Nuts & Raisins has 420 calories, 30 grams of sugar, and 10 grams of fat. Switch to a humble cup of Kix and you drop down about 90 calories, 2.5 grams of sugar, and 1 gram of fat. 

 #12: Bananas are the best source of potassium

Your body uses potassium to keep your nerves and muscles firing efficiently, and an adequate intake can blunt sodium’s effect on blood pressure. One 2009 study found that a 2:1 ratio of potassium to sodium could halve your risk of heart disease, and since the average American consumes about 3,400 milligrams of sodium each day, your goal should be 6,800 milligrams of daily potassium. You’re extremely unlikely to ever reach that mark—and never with bananas alone. One medium banana has 422 milligrams and 105 calories. Here are the sources that earn you roughly the same amount of potassium in fewer calories:

• Potato, half a medium spud, 80 calories
• Apricots, 5 whole fruit, 80 calories
• Cantaloupe, 1 cup cubes, 55 calories
• Broccoli, 1 full stalk, 50 calories
• Sun-dried tomatoes, a quarter cup, 35 calories

#13: Oranges are the best source of vitamin C

Far more than a simple immune booster, vitamin C is an antioxidant that plays a host of important roles in your body. It strengthens skin by helping to build collagen, improves mood by increasing the flow of norepinephrine, and bolsters metabolic efficiency by helping transport fat cells into the body’s energy-burning mitochondria. But since your body can neither store nor create the wonder vitamin, you need to provide a constant supply. An orange is the most famous vitamin-C food, and although it’s a good source, it’s by no means the best. For 70 calories, one orange gives you about 70 micrograms of vitamin C. Here are five sources with just as much vitamin C and even fewer calories:

• Papaya, ¾ cup, 50 calories
• Brussel’s sprouts, 1 cup, 40 calories
• Strawberries, 7 large fruit, 40 calories
• Broccoli, ½ stalk, 25 calories
• Red Bell Pepper, ½ medium pepper, 20 calories

 #14: Organic is always better

Often, but not in every case. Organic produce is almost nutritionally identical to its conventional counterpart. The issue is pesticide exposure—pesticides have been linked to an increased risk of obesity in some studies. But many conventionally grown fruits and vegetables are very low in pesticides. Take, for example, the conventional onion: It’s got the lowest pesticide load of 45 fruits and vegetables tested by the Environmental Working Group. Also in the safe-to-eat-conventional group are avocados, sweet corn, and pineapple. In general, fruits and vegetables with impermeable skins are safe to buy conventional, while produce like celery, peaches, apples, and blueberries are better purchased organic.

#15: Meat is bad for you

Pork, beef, and lamb are among the world’s best sources of complete protein, and a Danish study found that dieting with 25 percent of calories from protein can help you lose twice as much weight as dieting with 12 percent protein. Then there’s vitamin B12, which is prevalent only in animal-based foods. B12 is essential to your body’s ability to decode DNA and build red blood cells, and British researchers found that adequate intakes protect against age-related brain shrinkage. Now, if you’re worried that meat will increase your risk for heart disease, don’t be. A Harvard review last year looked at 20 studies and found that meat’s link to heart disease exists only with processed meats like bacon, sausage, and deli cuts. Unprocessed meats, those that hadn’t been smoked, cured, or chemically preserved, presented absolutely zero risk.

(Source: health-heaven)