Post

[Article 1]

Why Smoothies?

Article written by ANNE-MARIE FIGUEROA

 Loose weight! Boost immunity! Improve your life!

Smoothies and fresh vegetable juices give you a direct shot of vitamins, minerals, amino acids, and enzymes. Juicing will give you a boost of energy like no other and keep you satisfied with fiber, protein, and the addition of super food boosts.  

Because smoothies have been pre-blended for you, your digestive system doesn't have to work hard in order to break down the food and get those nutrients. Another great benefit to smoothies is that it's easy to sneak in some super-healthy ingredients that you may not tent to eat enough of, such as leafy greens, seeds or super foods. Smoothies are my go-to choices when I'm in a hurry.

Here are some smoothie recipes that I came up on my own. Try to make them all, and I guarantee you will enjoy them.

 

Morning Green Smoothie

2 cups fresh spinach
2 cups almond milk, unsweetened
½ green apple
1 banana
⅓ cup rolled oats
1 tablespoon coconut oil
1/2 teaspoon ground cinnamon
ICE

Green Energy Smoothie

1 ½ cups fresh spinach
1 cup coconut water, unsweetened
¼  green apple
½  banana
¼  cucumber
½ orange, peeled
½ lime, juiced
¼ fresh ginger, peeled, and chopped
1 tablespoon agave or honey
ICE

 

Skin Cleanser Green Smoothie

2 cups fresh spinach
1 cup coconut water, unsweetened
1 cup pineapple, frozen
1/4 avocado

Tropical Mango Green Smoothie

3/4 cup coconut water, unsweetened
1 orange, peeled
1 cups mango, frozen
1 cup pineapple, frozen
½ lime, juiced

All In Breakfast Smoothie

½ cup rolled oats
1 scoop vanilla protein powder
1 cup almond milk, unsweetened
1 banana
½ cup blueberries
½ teaspoon ground cinnamon
ICE

All In Tropical Fruit Smoothie

Equal parts of:
papaya, pineapple, banana, strawberries
1 tablespoon agave or honey
½ lemon, juiced
1 cup coconut water, unsweetened
ICE

Directions: For smooth consistency!
1. Blend the “leaf” (spinach, romaine, kale, etc) with the liquid part of the recipe..
2. Add remaining ingredients, and blend until smooth. Enjoy!
*Use a frozen fruit to make smoothie cold.

[Article 2]

14 Best Food For Your Heart

Article from: WWW.LIVESTRONG.COM by SHANNON PHILPOTT and edited by ANNE-MARIE FIGUEROA.

1 WATERMELON

Satisfy your sweet tooth while chomping on a slice of watermelon, a low-calorie treat that is high in fiber and a great source of antioxidants. It’s a fabulous source of lycopene, which has been linked to a lower risk for heart disease and cancer. Watermelon also supplies citrulline, which may improve the health of our blood vessels and may even have benefits for people with erectile dysfunction and diabetes.” Watermelon is also a source of vitamins C and A, as well as potassium and magnesium.

 

2 YOGURT

For a sweet and savory treat that won’t clog your arteries, opt for a cup of yogurt, which will protect more than just your heart. Yogurt protects against gum disease, which can increase your risk of heart disease. When you eat low-fat yogurt, you also absorb powerful antioxidants, vitamins, fiber and probiotics that are beneficial to your overall health, digestion and well-being. Top with fresh or frozen berries for a sweet and healthy treat during the day.

 

3 TOMATOES

Tomatoes contain a solid dose of heart-healthy vitamin C and like watermelon, are rich in lycopene. “Try making your own tomato sauce with canned or fresh tomatoes, and add oregano and chopped-up veggies for a gourmet, homemade pasta sauce with mega antioxidant power,” recommends Keri Glassman, New York-based nutritionist.

 

4 AVOCADOS

Avocados are full of healthy monounsaturated fats and are a source of potassium, a mineral also known for controlling blood pressure. They are also a great source of vitamin C, fiber and carotenoids. Carotenoids have been associated with a decreased risk of death from cardiovascular disease. In addition to offering a beneficial dose of fiber, avocados have been shown to help the body absorb other antioxidants when eaten with veggies such as spinach and carrots, she says.

 

5 BERRIES

Packed full of antioxidants, berries are a great snack choice to keep your heart healthy. Berries increase good cholesterol (HDL) and lower bad cholesterol while lowering your blood pressure. In addition, the low-calorie, fat-free fruit (in any form: fresh, frozen, dried or cooked) contains nutrients that promote bone growth and the conversion of fat to energy. These little cancer fighters combat oxidation and inflammation and should be eaten daily. As if that’s not enough, the hardworking fruit possess polyphenols, which have been shown to increase levels of nitric oxide, a molecule that causes blood vessels to relax.

6 COLLARD GREENS

Low in calories and packing a hefty nutritional punch, collard greens contain vitamins K, A and C, as well as folate, manganese, calcium and fiber and much more. These important nutrients allow your blood to clot normally, help prevent calcification of your arteries and even protect your bones from fracture. Collards have even been found to bind bile acids in the digestive tract, which lowers the body’s cholesterol. Collard greens also increase cardiovascular health due to their anti-inflammatory properties.

 

7 BEANS

Just a half-cup of beans a day will keep your heart in optimal shape. The fiber binds to cholesterol and keeps it from being absorbed in the gut and building up to unhealthy levels. Beans are soluble fiber, in addition to folate, magnesium, calcium, omega-3 fatty acids and B-complex vitamins -- all essential nutrients to keep your heart healthy.

8 WALNUTS

As a convenient snack in a bag or on top of a salad, walnuts boost your heart functions with healthy omega-3 fats and antioxidants. “Eating two ounces a day has been shown to improve blood vessel function among people with diabetes and also protect people from heart disease who are at risk for it. A handful of nuts have also been shown to lower cholesterol levels and help satisfy hunger.

9 QUINOA

This Peruvian wonder pseudo-grain (it’s actually a seed) is an incredible nutritional It’s a fabulous source of vegetable protein, which is better for heart health, kidney health and blood pressure than protein from red meat. In addition, quinoa contains almost twice the amount of fiber as other grains. Full of antioxidants and a good source of heart-healthy monounsaturated fat -- the same type of fat found in olive oil and avocados -- quinoa is a much-needed source of fiber and is gluten-free. Quinoa is easy to cook, very versatile and really delicious.”

 

10 SALMON

When you serve salmon as your main entrée you’ll keep your blood pumping and your heart in prime shape. Studies show consuming fish regularly each week is associated with a 30 percent lower risk of developing coronary heart disease over the long term.  Cold water fish, such as salmon, contain omega-3 fats, lower levels of harmful lipid levels. Omega-3s also lower blood pressure slightly and can help prevent irregular heart rhythms, while also reducing inflammation throughout the body

11 ALMONDS

Almonds are another smart option to maintain a healthy heart. A  handful of almonds a day have been shown to lower LDL cholesterol. Almonds are loaded with vitamin E, fiber and protein -- all necessary nutrients to keep your heart in top shape. In addition to eating nuts by the handful, you can also incorporate almonds into your baked goods.

12 PEAS

Peas are loaded with fiber, and they provide a sweet burst of flavor and add bright colors to any dish. Peas can also help with weight management, a key ingredient to staying heart healthy. One cup of peas has fewer than 100 calories with an abundance of micronutrients, fiber and protein.

13 OATMEAL

Whole grains will keep your heart healthy and help you to maintain your weight, a necessary heart-healthy action considering that obesity is a risk factor for heart disease and heart-related complications. Start your day off with a bowl of oatmeal, suggests registered dietitian Bridget Swinney. At least half the grains in your diet should be whole grains, but the more the better. Whole grains are more filling, they help you eat less and thus they help with weight control. Whole grains have also been shown to decrease the risk of heart disease and stroke.

14 CANTALOUPE

Cantaloupe is packed with vitamin C, and antioxidant that works to fight damaged cells. This sweet melon is also packed full of vitamins A, B, K, potassium, folate, magnesium and fiber.

 

 

 [Article 3]

Cancer: foods to avoid?

Article written by NAOMI COLEMAN and edited by ANNE-MARIE FIGUEROA

New research suggests that eating everyday foods such as crisps and bread could lead to certain types of cancer.

Here, we look at food types that are linked with cancer - and find out if they are best avoided.

CRISPS, CHIPS, BISCUITS AND BREAD

New research shows prolonged high intakes of acrylamide - a chemical found in baked, fried and grilled foods such as crisps, chips, bread, biscuits, crackers, and breakfast cereals - could cause nerve damage, and, according to animal studies, affect male fertility and trigger cancer. A recent Swedish study is the first to suggest that acrylamide is formed when carbohydrate-rich foods such as potatoes, rice and cereals are fried or baked (acrylamide was not formed when the foods were boiled). In fact, researchers found that a bag of crisps may contain up to 500 times more acrylamide than the World Health Organisation allows as a maximum safety limit in drinking water. Some fries from fast-food chains were said to contain up to 100 times more.

ALCOHOL

A consistently high alcohol intake is linked to an increased risk of cancer of the mouth, oesophagus, bowel, liver and breast. In fact, an American study which followed the lifestyles of more than 200,000 women for 14 years found that for postmenopausal women, less than a drink a day was related to a 30 per cent increase in death from breast cancer, compared to non drinkers. 

RED MEAT

People who eat large amounts of red meat (pork, beef and lamb), and barbecued and processed meat, such as sausages, bacon and hamburgers are at a higher risk of bowel cancer, according to a report in the British Medical Journal.

SALT

A high salt diet has been linked to an increased risk of stomach cancer. It is thought the salt, in foods like bacon and processed meals, can damage and inflame the soft lining of our stomach, leaving us vunerable to cancer-causing tumours. Fortunately, this type of cancer has decreased since refrigeration replaced more traditional preserving methods, such as pickling and salting.

PEANUTS AND GRAINS

Found on peanuts and grains, aflatoxins are a type of fungus that increases the risk of liver cancer. They are chemicals produced by moulds found in foods such as nuts, cereals, and spices, especially in tropical countries.

 

Article dedicated to Barbara Lugo, my Mom.