Tag Archives: healthy food

Reduce Inflammation with Food

Foods wіth anti-inflammatory properties, such аs fruits, vegetables, whole grains аnd healthy fats, аrе known tо prevent оr hеlp treat symptoms оf conditions such аs arthritis, heart disease аnd certain forms оf cancer. Since foods thаt hеlp alleviate inflammation аrе аlsо rich іn nutrients, а diet based upon thеm cаn improve your health іn numerous waysFruits аnd vegetables contain phytonutrients—potent, plant-based nutrients thаt magnify thе positive effects оf vitamins аnd hеlp reduce inflammation. Natural health expert, Andrew Weil, M.D., suggests intake оf а variety оf colorful fruits, vegetables аnd mushrooms tо reap thе best protection frоm age-related inflammatory diseases, such аs arthritis, heart disease аnd cancer.

Foods such аs berries, tomatoes, oranges, tangerines, bananas, spinach, kale аnd mustard greens mаy prove particularly helpful іn alleviating inflammation, аs wеll аs strengthening thе immune system, аs thеy аrе dense іn disease-fighting antioxidants. Incorporate an assortment оf fresh, colorful fruits аnd vegetables into your diet оn а daily basis tо reap thе mоst anti-inflammatory benefits.

Whole grains, such аs oats, barley, bulgur, whole wheat, spelt, brown rice аnd wild rice mаy аlsо hеlp prevent оr reduce inflammation symptoms. Weil suggests avoiding refined оr processed grains, such аs thоsе found іn enriched breads, pastas, cereals аnd snack foods; аs such foods аrе known tо exacerbate pain аnd swelling associated wіth inflammation.

Replace thеsе foods wіth nutrient-rich whole grains аnd starchy vegetables, such аs sweet potato аnd squash, whіch provide valuable vitamins, minerals, antioxidants аnd dietary fiber—another important factor іn reducing inflammation.

Whole grains аnd starchy vegetables аrе аlsо low-glycemic, meaning thеy hаvе а mild effect оn blood sugar levels. Fоr thіs reason, consuming such foods regularly cаn hеlp yоu maintain proper energy, manage your appetite аnd prevent blood sugar imbalances іn thоsе wіth conditions such аs diabetes. Consume а variety оf whole grains аnd starchy vegetables routinely fоr optimum results.

Fatty fish, such аs salmon, anchovies, sardines, trout аnd mackerel, provide thе body wіth omega-3 fatty acids—essential fats thе body cannot produce оn its own. Omega-3 fats аrе аlsо associated wіth reduced inflammation аnd improved cardiovascular health. An effective anti-inflammatory diet іs devoid оf meat, dairy products, butter аnd margarine—foods known tо increase inflammation. Instead, seek fats аnd protein frоm nuts, seeds аnd fatty fish. If yоu dо nоt consume fatty fish regularly, seek omega-3 fats іn оthеr available sources, whіch include ground flax seeds, flax seed oil, walnuts, walnut oil аnd canola oil. Incorporate modest amounts оf healthy fat into mоst meals аnd snacks, аs thеy aid іn nutrient-absorption. A variety оf nuts, seeds аnd fish іs recommended, consumed оn а consistent basis, fоr best results.

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Organic Food

When you head to the grocery store, shopping for products like eggs, meat, fish, milk, and produce can be very tricky. Signs are posted everywhere labeling food as natural, organic, and a number of other things-but what’s the difference, really? Learning what specific names mean can help you decide if you should shell out extra money on a product of it is simply a marketing ploy.

Natural is a term associated with a number of fruit and vegetable products. Typically, this is simply a marketing ploy to convince you to buy the product. After all, all fruits and vegetables are natural, right? Unless it’s a new kind of food that has been developed and processed, the product is natural. What you really probably want is organic. Organic foods are grown without chemical pesticides and fertilizers. There are two main benefits to organic foods. First, you are helping the environment because those chemicals are not being introduced into nature. Secondly, you are avoiding ingesting chemicals and are therefore eating more healthy foods.

However, organic products are usually more expensive. If you’re on a budget, skip over organic fruits and vegetables that you can peel, like oranges and bananas. After all, once you’ve discarded the peel, you’ve also discarded the chemicals. Instead, opt for organic items like apples, where you eat the peel. No matter what you buy, however, make sure that you rinse off the food when you get home.

Another tricky label you will see is “no hormones.” This is usually in regards to milk or meat products and is false, since all animals naturally produce hormones. Hormones are what helps an animal (even a human) regulate body organs, have young, and otherwise function. All meat products have hormones. What the labels really mean is that no hormones were unnaturally given to the animal, which is sometimes done to increase milk production. Regardless of hormones, however, the milk and meat is safe for a person and not a violation of an animal’s rights.

Lastly, a label on eggs and meat can indicate if the animal was caged or penned. This does not make a difference in the quality or nutritional value of the meat, but is simply a matter of animal rights. These products may be a bit more expensive, but if you want to make human decisions, that is the way to go. Reading the label and making healthy choices can sometimes be difficult, but learning how to do so can help you make the best choices for you diet.

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Preventing Food Born Illness

Eating healthy foods will help you to boost your immune system, but what if it’s the foods themselves making you sick? Food born illness can cause food poisoning and a variety of other more dangerous diseases. They are a real threat to our bodies. Luckily, there are a number of things you can do to prevent food born illnesses. Following safety tips when handling, preparing, and storing food is very important.

First and foremost, you should be concerned with the temperature of your foods. When cooking meat, make sure to use a thermometer so you know your meat is reaching the proper internal temperatures. Some meats, like beef, can be served rare safely, but the correct temperature becomes crucial as it kills any bacteria that may be growing on the meat. In the case of burgers and other loaf meats that have been ground and formed into patties, they should not be eaten rare. The bacteria can be found inside the meat as well as on the outside. You will be at risk if you do not cook ground meats for a longer period of time to kill any bacteria.

Chicken is the worst culprit for food born illness so extra care should be taken when cooking chicken. Under no circumstances should chicken be cooked rare or eaten under cooked. When chicken is fully cooked the meat will be white with no signs of pink and the juice will run clear.

After your food is cooked, you should continue to monitor temperature. Simply put, keep hot foods hot and cold foods cold. Hot foods should be kept at temperatures above 140 degrees Fahrenheit, while cold foods should be kept at temperatures below 40 degrees Fahrenheit. The range between that is where bacteria can grow. When letting food cool for refrigeration, place in the refrigerator after no more than two hours, and when thawing meals, do so in a bowl or pan in the refrigerator, rather than at room temperature.

Cross contamination is a huge culprit when you are concerned with preventing illness with your food. Cross contamination is basically the moving of bacteria from one dish to another. This happens when you use dirty cutting boards, don’t wash your dishes properly, and use the same utensil for all of your food. If you use a knife to cut raw chicken and then use that same knife to cut your food after it has been cooked, some of the bacteria from the raw chicken will remain on the knife and be transferred to your cooked food. This can make you very ill. Make sure that you are using a clean work space and clean tools whenever you cook. It’s a good idea to label cutting boards so that you use one for meat and a different one for vegetables or breads.

Along with using a clean environment, you should make sure that you wash your hands regularly. Every time you touch raw foods, you should use disinfecting hand soap and hot water to make sure that no bacteria remains on your hands. Making sure that your food is safe is one of the most important parts of healthy eating, so don’t overlook this step the next time you prepare a meal.

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Ideal Food for Weight Loss

As a general rule weight loss foods are those that make you feel fuller without adding all kinds of empty calories. Adding these foods to your diet on a regular basis will help you to lose weight faster. Here are some of the top contenders.

Beans are at the top of the list for several reasons. They come in many varieties, meaning they’re versatile and you won’t get bored eating them every day. They are low in fat, but very satisfying. They are packed with protein and they contain plenty of fiber. Fiber not only adds to how full you feel, but also reduces your risk for several diseases. The only thing you have to watch out for are re-fried beans that have extra fat added, and canned beans that are high in sodium. But you’ll be doing yourself a tasty favor by eating any variety of dried beans.

Whole grains. There’s one change you can make in your diet that’s very easy: stop eating refined grains. The “refining” process gets rid of most of the good stuff, making them so void of nut



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Organic Food

What is Organic?
Technically all farm food is organic as the term is defined as matter that has come from a once living organism. Over the years, however, we have come to know organic food as produce and other ingredients grown without the use of pesticides, synthetic fertilizers, genetically modified organisms or ionizing radiation. For meat, eggs and dairy it means there are no antibiotics or growth hormones used to stimulate production or growth.

Chemicals and pesticides are used on crops to increase yields by preventing damage from insects and pests. With high populations in Western countries the demand for all types of food has gone up but consumers still want to keep their own costs down. In order to meet the demands of stores and consumers farmers have had to come up with methods to increase their crop each yield. The use of pesticides has helped farmers keep up with demand while also keeping costs down.

Farmers didn’t start using common pesticides until the early 1900s wi




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