Our tech nerdie, aka Kelly's husband, is useful beyond words. In addition to keeping us online and in business by keeping up with all of our technical work, he also scans the web for articles that would be of interest to us. This is one of the articles he sent me last month which I think every Beauty Snob should read! I eat most of the items on the list but am now more diligent about all of it. I believe in eating only fresh foods (I do not even own a can opener and am planning to rid of my microwave!) and have raised my soon to be three year old son to love spinach and broccoli. With so many of our friends diagnosed with cancer I feel like the least we can do is control what we put in our bodies. Being youthful and beautiful is just a small perk to the health benefits you'll receive.
1. Spinach - It may be green and leafy, but spinach is also the ultimate man food. This noted biceps builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: Folate also increases blood flow to the penis. And spinach is packed with lutein, a compound that fights age-related macular degeneration. Aim for 1 cup fresh spinach or ½ cup cooked per day. SUBSTITUTES: Kale, bok choy, romaine lettuce FIT IT IN: Make your salads with spinach; add spinach to scrambled eggs; drape it over pizza; mix it with marinara sauce and then microwave for an instant dip. PINCH HITTER: Sesame Stir-Braised Kale Heat 4 cloves minced garlic, 1 Tbsp. minced fresh ginger, and 1 tsp. sesame oil in a skillet. Add 2 Tbsp. water and 1 bunch kale (stemmed and chopped). Cover and cook for 3 minutes. Drain. Add 1 tsp. soy sauce and 1 Tbsp. sesame seeds.
2. Yogurt - Various cultures claim yogurt as their own creation, but the 2,000-year-old food’s health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body, which boost the immune system and provide protection against cancer. Not all yogurts are probiotic though, so make sure the label says “live and active cultures.” Aim for 1 cup of the calcium- and protein-rich goop a day. SUBSTITUTES: Kefir, soy yogurt FIT IT IN: Yogurt topped with blueberries, walnuts, flaxseed, and honey is the ultimate breakfast—or dessert. Plain low-fat yogurt is also a perfect base for creamy salad dressings and dips. HOME RUN: Power Smoothie Blend 1 cup low-fat yogurt, 1 cup fresh or frozen blueberries, 1 cup carrot juice, and 1 cup fresh baby spinach for a nutrient-rich blast.
3. Tomatoes - There are two things you need to know about tomatoes: Red are the best, because they’re packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it’s easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice. SUBSTITUTES: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava FIT IT IN: Pile on the ketchup and Ragú; guzzle low-sodium V8 and gazpacho; double the amount of tomato paste called for in a recipe. PINCH HITTER: Red and Pink Fruit Bowl Chop 1 small watermelon, 2 grapefruits, 3 persimmons, 1 papaya, and 4 guavas. Garnish with mint.
4. Carrots - Most red, yellow, or orange vegetables and fruits are spiked with carotenoids—fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis—but none are as easy to prepare, or have as low a caloric density, as carrots. Aim for ½ cup a day. SUBSTITUTES: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango FIT IT IN: Raw baby carrots, sliced raw yellow pepper, butternut squash soup, baked sweet potato, pumpkin pie, mango sorbet, carrot cake PINCH HITTER: Baked Sweet Potato Fries Scrub and dry 2 sweet potatoes. Cut each into 8 slices, and then toss with olive oil and paprika. Spread on a baking sheet and bake for 15 minutes at 350°F. Turn and bake for 10 minutes more.
5. Blueberries - Host to more antioxidants than any other popular fruit, blueberries help prevent cancer, diabetes, and age-related memory changes (hence the nickname “brain berry”). Studies show that blueberries, which are rich in fiber and vitamins A and C, boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or ½ cup frozen or dried. SUBSTITUTES: Açai berries, purple grapes, prunes, raisins, strawberries FIT IT IN: Blueberries maintain most of their power in dried, frozen, or jam form. PINCH HITTER: Açai, an Amazonian berry, has even more antioxidants than the blueberry. Mix 2 Tbsp. of açai powder into OJ or add 2 Tbsp. of açai pulp to cereal, yogurt, or a smoothie.
6. Black Beans - All beans are good for your heart, but none can boost your brain power like black beans. That’s because they’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily ½-cup serving provides 8 grams of protein and 7.5 grams of fiber, and is low in calories and free of saturated fat. SUBSTITUTES: Peas, lentils, and pinto, kidney, fava, and lima beans FIT IT IN: Wrap black beans in a breakfast burrito; use both black beans and kidney beans in your chili; puree 1 cup black beans with ¼ cup olive oil and roasted garlic for a healthy dip; add favas, limas, or peas to pasta dishes. HOME RUN: Black Bean and Tomato Salsa Dice 4 tomatoes, 1 onion, 3 cloves garlic, 2 jalapeños, 1 yellow bell pepper, and 1 mango. Mix in a can of black beans and garnish with ½ cup chopped cilantro and the juice of 2 limes.
7. Walnuts - Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts—about 1 ounce, or seven nuts—is good anytime, but especially as a postworkout recovery snack. SUBSTITUTES: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts FIT IT IN: Sprinkle on top of salads; dice and add to pancake batter; spoon peanut butter into curries; grind and mix with olive oil to make a marinade for grilled fish or chicken. HOME RUN: Mix 1 cup walnuts with ½ cup dried blueberries and ¼ cup dark chocolate chunks.
8. Oats - The éminence grise of health food, oats garnered the FDA’s first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per ½-cup serving, they deliver steady muscle-building energy. SUBSTITUTES: Quinoa, flaxseed, wild rice FIT IT IN: Eat granolas and cereals that have a fiber content of at least 5 grams per serving. Sprinkle 2 Tbsp. ground flaxseed on cereals, salads, and yogurt. PINCH HITTER: Quinoa Salad Quinoa has twice the protein of most cereals, and fewer carbs. Boil 1 cup quinoa in a mixture of 1 cup pear juice and 1 cup water. Let cool. In a large bowl, toss 2 diced apples, 1 cup fresh blueberries, ½ cup chopped walnuts, and 1 cup plain fat-free yogurt.
Photos and article source: BestLifeOnline
Comments (24)
Great reminder that what goes on inside your body plays a big part on your outside appearance. Thanks. I needed this reminder.
Posted by coachwife6 | September 18, 2007 11:11:16 AM
Posted on September 18, 2007 11:11
Just stumbled this site. Good list, I recently posted my top 10 superfoods on my blog and there is quite a bit of crossover. You can check it out here: http://www.hotbodytraining.com/10-super-foods-you-should-be-eating/
Posted by Mike | December 17, 2007 7:09:49 PM
Posted on December 17, 2007 19:09
Do you know how hard this would be?
Financially ruining me!
Minimum wage sucks.
Posted by sir jorge | December 18, 2007 6:12:23 PM
Posted on December 18, 2007 18:12
I agree with sir jorge. I try to eat healthy, then I look at my budget, and there is no possible way. What I can afford for dinner tonight: hamburger helper!
Posted by Kelly | December 19, 2007 8:22:29 PM
Posted on December 19, 2007 20:22
THanx for tips This article is really informative one.
jasmine
tech-chek.blogspot.com
Posted by jasmine | December 20, 2007 4:29:29 AM
Posted on December 20, 2007 04:29
The best way I have found to eat properly and economically is to avoid any food with a bar code. When I was in serious economic straights I purchased only bulk food like beans, legumes, rice etc and vegetables. I had to cut our red meat and had on occasion, chicken or fish. As an example, rather than buying a jar of salsa, I made it with fresh ingredients. I could eat as much as I liked and ended up eating better by actually cooking my food rather than buying something that was processed. No barcode food!
Posted by raypainter | December 25, 2007 9:58:31 AM
Posted on December 25, 2007 09:58
Great list of foods. I think it's better to eat a variety of foods and not the same 10 every day both from a nutritional point of view and because it would get pretty boring after a while eating the same foods over and over. So it's good that you also gave substitutes and recipe ideas.
My tip is to collect healthy recipes you love until you have a huge collection then you always have something healthy to inspire you when making a shopping list.
Posted by Jan | December 28, 2007 2:41:40 PM
Posted on December 28, 2007 14:41
great health tips!!
Posted by shawn | December 29, 2007 8:47:37 PM
Posted on December 29, 2007 20:47
i want to become fairer,plz tell me some tips n tell me which is the best cream for me which makes me fairer. i am 22/M
Posted by SANDEEP SODHI | January 1, 2008 3:06:49 AM
Posted on January 1, 2008 03:06
hi Sandeep, You should try the Skinceuticals Phyto+ gel for lightening. It has plant extracts that will make you more fair. http://www.beautysnob.com/2007/02/skinceuticals_phyto_for_bright.html
Natura Bisse also has an amazing line of lightening and whitening products! http://www.beautysnob.com/2007/08/natura_bisse_intensive_lighten.html
Good luck!
xo
Posted by Beauty Snob Tina | January 1, 2008 8:27:23 PM
Posted on January 1, 2008 20:27
Can you tell what is a perfect diet that a man should take?
Posted by avi | January 1, 2008 11:12:26 PM
Posted on January 1, 2008 23:12
good stuff
Posted by Jon | January 3, 2008 8:28:00 AM
Posted on January 3, 2008 08:28
interesting :)
Posted by scholarship | January 3, 2008 2:36:05 PM
Posted on January 3, 2008 14:36
Where I live in Australia a 125 gram punnet of blueberries will cost me around $8.00 and they are only available a few weeks per year. If I'm frugal I might get two meals from a punnet - that's some with my cereal for breakfast and some with my evening dessert.
Posted by Wendy | January 6, 2008 12:50:13 AM
Posted on January 6, 2008 00:50
Tie this into a Green Planet concept by buying "Local". This saves fuel costs and reduces pollution if we are more selective in what we buy and know where it is coming from. Challenging of course in teh winter for most states but not impossible!
Posted by Steve | January 9, 2008 1:02:39 PM
Posted on January 9, 2008 13:02
Hi there! Any information on healthy eating for students? I live with three other girls and we try to eat as healthily as possible, but non-processed meats and food that doesn't come in a tin is extremely expensive and eats up our miniscule shopping budget! On the nights when we run out of food we usually end up eating takeaway or pasta. All these carbs can't be good. Do you have any suggestions? I would be very grateful!
Thanks a lot.
Posted by Beauty or Lack Thereof | January 12, 2008 7:57:37 AM
Posted on January 12, 2008 07:57
It's true, eating whole grains, fruits, vegetables and some food with the Omegas (like flax seed for instance), definitely make you feel good and look better.
But what about the pesticides? Do you suggest only buying organic? Eating a ton of fruits and veggies is supposed to be great, but if they are ridden with pesticides, then wouldnt this be counterproductive to one's goal of being healthy?
For more about wellness and balance, check out
http://www.balanceboost.com/
Posted by jadebalanceboost | January 31, 2008 1:22:36 PM
Posted on January 31, 2008 13:22
And to Beauty or Lack Thereof,
One of our writers is actually a student herself, so she understands what it's like managing school and health. Come check our site to find out more about wellness and eating. Just because you're in school doesn't mean you have to struggle to be healthy!
http://balanceboost.com
Posted by jadebalanceboost | January 31, 2008 1:27:05 PM
Posted on January 31, 2008 13:27
I am a certified natural chef. This list is good but I would add flax seeds (rich in Omega-3 fatty acids) and sea vegetables like kelp, arame, and dulse (they are chock full of vitamins and minerals).
Posted by Lucy | February 14, 2008 1:44:26 PM
Posted on February 14, 2008 13:44
I used to say the same things about eating healthy and budgets as were stated above. My cupboards used to be stacked with junk food, and I would say "Eating healthy and cooking fresh at home is far more expensive than fast food."
Then I HAD to.
The first time I went grocery shopping, I had to start from scratch, and my shopping bill was over $350.
Every week since then it has consistently been under $35.
I used to spend about $50-$100/week on fast food and eating out. Cooking at home and eating healthy is without a doubt SAVING me money. Not to mention I haven't gotten a cold, flu or cough since I started losing weight and living healthier--I used to spend at least $50 a shot whenever I got a cold. Less doctor visits, less healthcare premiums. More energy to get stuff done, less I have to pay for because I can do more myself.
The most expensive part of getting healthy has been falling out of my old clothes and getting new ones. Let me tell you, after a decade at 40" waist, having to shell out money for a 32" waist pair of jeans because nothing fits is a nice problem to have.
Posted by Phil | March 17, 2008 2:28:27 PM
Posted on March 17, 2008 14:28
Buy your berries frozen--around here Aldi's has frozen blueberries for around $1 for a bag that will last me weeks. All of the nutrients are there, and if you eat them before they get freezer burned, so is the flavor.
Dry black beans are around 60 cents/pound, and a pound bag yeilds about a month's worth.
Don't buy individual pre-packaged fruit-on-the-bottom yogurt if you're going to eat it every day. Buy a quart tub of vanilla yogurt, some splenda, and mix the walnuts and blueberries in in the morning. You can even throw the oats on top and stir that in for more flavor and texture.
Speaking of oats, if you get them in a baggie from the bulk aisle or from a farmer's market or food co/op, you'll REALLY save.
That leaves you with carrots, tomatoes, spinach and walnuts to really worry about 'breaking the bank.'
Posted by Phil | March 17, 2008 2:34:36 PM
Posted on March 17, 2008 14:34
I have been eating healthy for the past 2 1/2 months now but I still get spots and I also have redish marks on my face.
I drink plenty of water lots of fruits like banana, pear, dried apricots, strawberrys, kiwi and orange juice. For lunch I eat pasta, rice, vegtables, potatoes, meat sometimes fish. I have to admit I dont do much excercise.
Any advice anyone?
Posted by Piya | April 5, 2008 10:57:32 AM
Posted on April 5, 2008 10:57
Previous post about reddish marks on face, sounds like rosasia which I used to have a client who had it. You just have to control it.
Great list, It is always a good idea to include certain foods every single day to get enough vitamins, minterals and phyto nutrients to live as healthy as possible.
Posted by Personal Traienr | June 22, 2008 9:39:44 PM
Posted on June 22, 2008 21:39
thanks for sharing nice healthy post.
Posted by paresh | August 4, 2008 1:10:42 AM
Posted on August 4, 2008 01:10