Check the label
Are you being fooled by fake whole grain foods?  Are you are buying really whole grain or refined flour? Foods labeled "multigrain" or "made with whole grains" can still contain refined flour. A true whole grain product should contain at least 3 grams of fiber per serving.

Simplifying Serving Size

Don’t have a measuring cup or spoon handy to make sure that you don’t overeat. Here are some quick and easy tips to help you out.
One Cup or your fist

This is 1 serving of  cereal, raw leafy vegetables

1/2 cup  or 1/2 fist 

1 Serving size

cooked beans, pasta, rice

fruit and most vegetables

3 ounces  or palm of your hand

1 serving

cooked fish, meat, or poultry

1 ounce or  handful

        1 Serving of

cheese, nuts, snack foods such as chips, pretzels,

1 Tablespoon or tip of the thumb

1 serving of

jam, jelly

or salad dressing

1 teaspoon or tip of the pointer finger

 

1 Serving of

butter, margarine, oil

Vitamin D help Diabetes

A long term study is being tested to see if Vitamin D lowers the risk of diabetes. Your daily intake should be 600 IU a day until your 70 and then 800 IU after that. The vitamin D may protect the pancreas from high blood sugar levels.

Walking Improves Your Memory

Another great reason to take a walk. Not only is it good exercise and a great way to de-stress it also boosts your memory.

Aerobic exercise expands the hippo-campus in the brain. That is where the memory center is. As we age this region shrinks 1 to 2 percent a year. People that  walk 40 minutes three times a week  can  increased their hippo-campus and also had better memory recall.  The hippo-campus region increased  up to 2 percent in one year so it counter acts the aging process. So put on your walking shoes and get outside to walk.

Know your vitamins

Vitamins are classified as water-soluble or fat-soluble.

Water-Soluble Vitamins

The body doesn’t store water-soluble vitamins—excess amounts are excreted in the urine—so, you need to replenish these vitamins each day.

• B vitamins
• B1 (thiamin)
•  What does it do for you?
• Maintain your energy supplies
• Coordinate the activity of nerves and muscles
• Support proper heart function
• What foods have B1?
• Asparagus is an excellent source . Very good sources of vitamin B1 include crimini mushrooms, spinach, flaxseeds, tuna, green peas, and Brussels sprouts.
• B2 (riboflavin)
• What does it do for you?
• Help protect cells from oxygen damage
• Support cellular energy production
• Maintain your supply of other B vitamins
• What foods have B2?
• A great source is  crimini  mushrooms, calf’s liver and spinach. Other sources are romaine lettuce and asparagus, and Swiss chard
• 
  
• B3 (niacin)
• What does it do for you?
• Help lower cholesterol levels
• Stabilize your blood sugar
• Supports your cells
• Help your body process fats
• What foods have B3 include?
•  crimini mushrooms, tuna,  chicken, salmon. Other good sources include asparagus,summer squash and carrots.
• B5 (Pantothenic acid)
• What does it do for you?
• Help turn carbohydrates and fats into usable energy
• Improve your ability to respond to stress by supporting your adrenal glands
• Assure adequate production of healthy fats in your cells
• What foods have B5?
• Crimini and shiitake mushrooms are excellent food sources of vitamin B5. Also includes broccoli,  cauliflower, grapefruit, bell peppers, and asparagus.
• B6 (pyroxidine)
• What does it do for you?
• Supports the nervous system
• Breaks down starches and sugars
• Helps reduce the build up of homo-cysteine in your blood (  associated with an increased risk of cardiovascular, stroke and dementia)
• What foods have B6?
• Spinach, bell peppers, garlic, bananas, asparagus, watermelon and tuna are good sources
• 
  
• B7 (biotin)
•  What does it do for you?
• Support healthy skin
• Help your body use of sugar efficiently
• Energy supply in your nerve cells
• What foods have B7?
• peanuts, almonds, Swiss chard, yogurt, eggs, and tomatoes are great sources
• B9 (folate) 
• What does it do for you?
• Support red blood cell production and help prevent anemia
• help prevent homo-cysteine build up
• support skin cells
• support nerve function
• What foods have B9?
• Spinach, asparagus, beets, lentils, brussel sprouts, kidney beans,and  papaya are all great sources
• B12 (cobalamin)  What does it do for you?
• Nerve cell development
• Red cell production
• Metabolism of nutrients/ overall health and energy level
• What foods have B12?
• Sardines, calf’s liver, shrimp, scallops, salmon, grass fed beef
• Vitamin C  What does it do for you?
• protects cells from damage
• helps your vitamin E supplies
• helps iron absorption
• What foods have Vitamin C?
• Great sources are bell peppers, parsley, broccoli, strawberries, papaya, kale, and romaine lettuce

Fat-Soluble Vitamins 

The body does store fat-soluble vitamins, so regularly consuming excessive amounts can be toxic.

• Vitamin A   (Retinol)
• What does it do for you?
• Improves and preserves eye sight
• Fights viral infections
• Great foods to eat carrots, spinach, kale, parsley, bell peppers, romaine lettuce, Swiss chard, sweet potatoes, canatlope, apricots, and asparagus
• 
  
• Vitamin D 
• What does it do for you?
• Decrease inflammation, cell growth, keep your bones strong
• Food Vitamin D is found in; shrimp, sardines, milk, cod, eggs
• 
  
• Vitamin E
• What does it do for you?
• protects the skin from the sun (ultra violet light), prevent cell damage,  maintain healthy cells
• Great foods to eat Sunflowers, Swiss chard, almonds, spinach and blueberries
• 
  
• Vitamin K
• What does it do for you?
• protect against cell damage, naturally clots blood ,  protect from osteoporosis (thinning of the bones)
• Foods to eat parsley, kale, spinach, basil, broccoli, green beans, and tomatoes

A great reason to try new foods and the have variety so that you can have a balanced diet.  There are so many benefits to food besides tasting great!

Foods That Will Help Macular Degeneration

Most people are not  aware that macular degeneration is an incurable eye disease and that it is the leading cause of blindness for those aged 55 and older in the United States, affecting more than 10 million Americans. The  treatments  may prevent severe vision loss or can slow the progression of the disease considerably.

Macular degeneration is caused by the deterioration of the central portion of the retina, (the inside back layer of the eye that records the images we see and sends them via the optic nerve from the eye to the brain.)  The retina’s central portion, known as the macula, is responsible for focusing central vision in the eye, and it controls our ability to read, drive a car, recognize faces or colors, and see objects in fine detail.

As people age, their chances for developing eye diseases increase dramatically. Unfortunately, the specific factors that cause macular degeneration are not  known.   Research into this disease is limited because of insufficient funding.

A diet rich in fresh fruit, vegetables and  vitamins C, E, beta-carotene, zinc, and copper can decrease the risk of vision loss in patients with intermediate to advanced dry age-related macular degeneration.

Macular degeneration is caused by many different factors such as family genetics, lifestyle, nutrition and our environment.

1. Eat an Anti-inflammatory Diet

2. Eat a Diet Rich in Anti-Oxidants

Antioxidants work by binding with the free radicals and are thus able to reduce their destruction to cell walls and arteries. They are known for slowing down the aging process, building up our immune system and protecting us from degenerative diseases like macular degeneration.

Highest Antioxidant Fruits

Fruits high in antioxidants include:

Black Choke cherry, Sweet Cherry

Wild Blueberry, organic

Cranberry

Blackberry

Prune

Raspberry

Strawberry

Red Delicious Apple, Granny Smith Apple, Gala Apple

Raisins

Oranges

Peaches

Red Grapes

Kiwi Fruit

Plums

Plums are great for your eyes.  People that eat 3 or more servings of fruit a day  lower their chances of macular degeneration (ARM) by 36%

Vegetables High in Antioxidants

Vegetables high in antioxidants include:

Brussel Sprouts

Alphalfa Sprouts

Spinach

Broccoli Florets

Beets

Green beans

Yellow corn

Carrots

Winter squash

Zucchini and different kinds of squash.

Red Bell Peppers

Artichoke Hearts

Russett Potato

Kale

Egg yolk and  Yellow corn have the highest quantity of lutein  and orange peppers was the vegetable with the highest amount of zeaxanthin.  Lutein and zeaxanthin are important in eye health.

Antioxidant Beans

Small Red beans

Red Kidney Bean

Pinto Bean

Black Beans

Antioxidant Nuts

Pecans

Walnuts

Almonds 

Eggs

Eggs contain carotenoid lutein. A lutein rich diet reduces the risk of age related macular degeneration and cataracts. Lutein is also found in leafy vegetables such as spinach and kale.

Antioxidants in Chocolate

Dark Chocolate

Cocoa Powder

Tea Antioxidants

Green Tea

Black Tea

White Tea

Antioxidant Spices

Cloves ground

Cinnamon

Oregano

Omega 3 Fatty Acids are also very important

take 1,000 milligrams of omega-3 every day, eat fish, walnuts, and take supplements.

Some great examples of cold water fish are:

 salmon, mackerel, herring, sardines, and  tuna

 Great anti-inflammatory foods

Garlic and onions

extra virgin olive oil

ginger, rosemary, turmeric

flaxseed, walnuts,

tuna, salmon, cod, sardines

Coconut Oil Benefits

Coconut oil is a powerful antioxidant. For years we were told to stay away from this fat that turns white and hard in cooler temperatures. However, virgin coconut oil is one of the best oils to cook with at high temperatures because this oil does not oxidize (which means less free radicals to do their damage to our eyes).

Low Glycemic Carbs

Low glycemic carbs are an important part of an anti-inflammatory diet. Eat foods that are whole grain – like whole wheat bread or pasta, brown rice, sweet potatoes are just a few.

Probiotics

Our health and  immune system, begins in the gut. If your digestive  system is not healthy, then it is difficult to absorb and utilize the nutrients that we are ingesting from our food or  supplements. Probiotics actually play a very important role in curbing inflammation and improving our immune system.