Healthy Weight-loss Diet: Fruit and vegetables (Organic Super Foods)

Fruit and vegetables provide essential nutrients such as vitamins and minerals, and contain many other compounds associated with good health.

Everyone should aim to increase the amount of fruit and vegetables in their diet.

Because fruit and vegetables are bulky and contain a lot of water, they can help to control your calorie intake. Aim for at least five portions a day.

A portion weighs about 80g and can include fresh, canned, frozen and dried fruit and vegetables. A portion is equivalent to:

Two large tablespoons of vegetables, such as peas, carrots, swede or broccoli
Whole fruits, such as one apple, one orange, one pear
A handful of grapes
Two tablespoons of strawberries or raspberries
One small glass of fruit juice
A handful of dried fruit

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Raw Food Benefits For Weight Loss (Organic Super Foods) Raw Food Benefits For Weight Loss

People frequently notice a weight loss when they start eating a raw food diet – especially all raw. At raw food institutions, such as the Optimum Health Institute and the Hippocrates Health Institute, the average weekly weight loss is four to fifteen pounds. Much of this will be water, but on raw fruits and vegetables (take it easy on the fats), later weight loss will be fat, especially if you add some movement (aka exercise) to your improved lifestyle.

As you replace cooked and processed foods with more raw food, you can expect to lose weight quickly and consistently, and keep it off. We are talking about a lifestyle change here, not just another diet, even if it’s just adding more raw fruits and vegetables to your diet, rather than going all out and switching to a completely raw diet. Eating the same things that got you here will get you back here, if you don’t maintain some changes.

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Raw Plant Protein Is Best Colloidal Gold (Organic Super Foods)

“The Fresh Produce Diet includes protein predominantly in raw form. Fruits, vegetables, nuts, seeds and sprouts do not require cooking to increase their palatability or digestibility. When proteins are subjected to high heat during cooking, enzyme resistant linkages are formed between the amino acid chains. The body cannot separate these amino acids. What the body cannot use, it must eliminate. Cooked proteins become a source of toxicity: dead organic waste material acted upon and elaborated by bacterial flora.
When wholesome protein foods are eaten raw, the body makes maximum use of all amino acids without the accompanying toxins of cooked food. Some high-protein plant foods such as soybeans and lima beans contain naturally occurring toxins thought to be neutralized by heat. It is best not to eat these at all, since cooking does not totally remove the toxic effect of these foods.

Further Scientific Research on Detrimental Effects of Thermal Energy on Nutrients
(Warning: this next section is rather tedious)
According to the textbook Nutritional Value of Food Processing, 3rd Edition, (by Karmas, Harris, published by Van Nostrand Reinhold) which is written for food chemists in the industrial processed food industry, changes that occur during processing either result in nutrient loss or destruction. Heat processing has a detrimental effect on nutri-ents since thermal degradation of nutrients can and does occur. Reduction in nutrient content depends on the severity of the thermal processing.

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Sesame Seeds for Health Sesame seeds are an excellent source of copper, a very good source of manganese, and a good source of magnesium, calcium, phosphorus, iron, zinc, molybdenum, and selenium. Its amazing how much nutrition is packed into these tiny little seeds! Though all sesame seeds are healthy, it is believed that the Black variety has the most medicinal value. Sesame’s rich assortment of minerals offers the following health benefits:

Copper – is tauted for its use in reducing some of the pain and swelling of rheumatoid arthritis. This is because copper is important in a number of anti-inflammatory and antioxidant enzyme systems. It is also involved in aiding collagen and elastin. These two substances provide structure, strength and elasticity in blood vessels, bones and joints.e

Maganese – Some of the health benefits of manganese include a benefit to healthy bone structure, bone metabolism, and helping to create essential enzymes for building bones. It also acts as a co-enzyme to assist metabolic activity in the human body. Maganese also helps in the formation of connective tissues, absorption of calcium, proper functioning of the thyroid gland and sex hormones, regulation of blood sugar level, and metabolism of fats and carbohydrates.

Magnesium – Studies have supported magnesium’s usefulness in:

Preventing the airway spasm in asthma.
Lowering high blood pressure, a contributing factor in heart attack, stroke, and diabetic heart disease.
Preventing the trigeminal blood vessel spasm that triggers migraine attacks.
Restoring normal sleep patterns in women who are experiencing unpleasant symptoms associated with menopause.
Calcium – Research supports calcium’s significant role in:

Protecting colon cells from cancer-causing chemicals.
Prevention of the bone loss leading to osteoporosis.
Reduction and/or prevention of migraine headaches.
Reduction of PMS symptoms.
Phospherus – has been linked to promoting healthy bones and teeth, improving digestion and elimination, increase in energy, regulation of hormones, production of protein, and maintenance of balanced mental health.

Iron – The top five health benefits of iron are:

Hemoglobin formation: The main health benefit of a diet high in iron is the formation of hemoglobin. Hemoglobin is the principal carrier of oxygen throughout the body and gives the dark red color to blood.
Oxygen carrier: One of the most important health benefits of iron is that it acts as a carrier of oxygen and helps transfer oxygen from one body cell to another. This is a critical function of iron as oxygen is required by each and every body part to perform routine body functions.
Muscle function: Iron is a vital element for muscle health and is found in myoglobin, a muscle protein. Myoglobin carries oxygen from hemoglobin and diffuses it throughout muscle cells. This is required for contraction of muscles.
Brain function: Our brain uses approximately 20% of the oxygen in our bloodstream. Iron helps supply oxygen to blood making it very important for brain health.
Iron deficiency anemia: When the body iron levels become severely depleted, you may get anemia. Iron is also important in the treatment of iron deficiency anemia and helps cure general symptoms of anemia like fatigue, body weakness, headaches, and enhanced sensitivity to cold temperatures. A host of other chronic ailments including renal failure anemia and predialysis anemia are also helped by adequate iron intake.
Zinc – Also helps ensure bone health in men and women.

Molybdenum – is an essential mineral, meaning that the body does not produce it and that it must be obtained from the foods that we eat. Molybdenum may protect against cancer, it jump starts four body enzymes, and it protects against inflammation and auto immune diseases.

Selenium – plays a key role in metabolism.

Sesame Seeds are also rich in Phytosterols. Phytosterols are compounds found in plants that have a chemical structure very similar to cholesterol. When included in the diet in sufficient amounts phytosterols are believed to reduce blood levels of cholesterol, to enhance the immune response and to decrease the risk of certain cancers.

For more information on sesame seeds please visit:

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Why the World’s Healthiest Foods Should Be Your Foods of Choice (Organic Super Foods)

The World’s Healthiest Foods are among the most nutrient-rich foods in the world and therefore help promote optimal health by providing you with maximum nutrition and taste for the least number of calories. They ensure your body is receiving the necessary amount of nutrients it needs. Along with vitamins, minerals, protein, fiber, and omega-3 fatty acids they are concentrated in antioxidants and phytonutrients, which combat free radicals that can damage DNA and cellular structures, as well as act as powerful anti-inflammatory agents.

We always recommending selecting nutrient-rich World’s Healthiest Foods for our body to function optimally and inspire well-being. The Healthiest Way of Eating may help you enjoy more energy, strong bones, healthy skin, good sleep, and other aspects of optimal wellness. Alternatively, a diet that emphasizes nutrient-poor foods may lead to symptoms of nutrient deficiency: low energy, unhealthy skin, poor heart health, an inability to sleep, and reduced ability to cope with stress.

Our List of World’s Healthiest Foods highlights more than 100 foods, which I have selected to be among the world’s healthiest after 40 years of traveling around the globe searching for the foods associated with cultures recognized for their exceptional health and longevity.

For each food you will find a description of the food; how to select, store, prepare, and cook the food; its health benefits; and its nutritional profile. The list of World’s Healthiest Foods helps you to select which of the nutrient-rich foods fit your personal tastes and nutritional needs. There may also be times when you are interested in increasing the intake of a particular nutrient. In that case click on the link to the -nutrient in which you are interested from our list of Essential Nutrients and find which of the World’s Healthiest Foods is most concentrated in that particular nutrient.

And every week we feature one of the World’s Healthiest Foods on the home page-a food that is currently in season, a food that is currently in season when it has the best flavor and is the least expensive.

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Tips for Healthy Eating (Organic Super Foods)

Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best. It can be simple, too. Just follow these eight diet tips to get started.
The two keys to a healthy diet are:
Eat the right number of calories for how active you are, so that you balance the energy you consume with the energy you use. If you eat or drink too much, you’ll put on weight. If you eat too little you’ll lose weight. The average man needs around 2,500 calories a day. The average woman needs 2,000 calories. Most adults are eating more calories than they need, and should eat fewer calories.
Eat a wide range of foods to ensure that you’re getting a balanced diet and that your body is receiving all the nutrients it needs.
Get started

The eatwell plate
To help you get the right balance of the five main food groups, take a look at the eatwell plate (PDF, 120kb)
To maintain a healthy diet, the eatwell plate shows you how much of what you eat should come from each food group
These practical tips cover the basics of healthy eating, and can help you make healthier choices:
Base your meals on starchy foods
Starchy foods include potatoes, cereals, pasta, rice and bread. Choose wholegrain varieties when you can: they contain more fibre, and can make you feel full for longer. Starchy foods should make up around one third of the foods you eat.
Most of us should eat more starchy foods: try to include at least one starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram they contain fewer than half the calories of fat. Learn more in Starchy foods.
Eat lots of fruit and veg
It’s recommended that we eat at least five portions of different types of fruit and veg a day. It’s easier than it sounds. A glass of 100% unsweetened fruit juice can count as one portion, and vegetables cooked into dishes also count. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for some dried fruit? Learn more in 5 A DAY.
Eat more fish
Fish is a good source of protein and contains many vitamins and minerals. Aim for at least two portions a week, including at least one portion of oily fish. Oily fish is high in omega-3 fats, which may help to prevent heart disease. You can choose from fresh, frozen and canned; but remember that canned and smoked fish can be high in salt. Oily fish include salmon, mackerel, trout, herring, fresh tuna, sardines and pilchards. Non-oily fish include haddock, plaice, coley, cod, tinned tuna, skate and hake. Anyone who regularly eats a lot of fish should try to choose as wide a variety as possible.
Cut down on saturated fat and sugar
We all need some fat in our diet. But it’s important to pay attention to the amount and type of fat we’re eating. There are two main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease. Saturated fat is found in many foods, such as hard cheese, cakes, biscuits, sausages, cream, butter, lard and pies. Try to cut down, and choose foods that contain unsaturated rather than saturated fats, such as vegetable oils, oily fish and avocados. For a healthier choice, use a just a small amount of vegetable oil or reduced fat spread instead of butter, lard or ghee. When you’re having meat, choose lean cuts and cut off any visible fat. Learn more, and get tips on cutting down, in Eat less saturated fat.

Most people in the UK eat and drink too much sugar. Sugary foods and drinks, including alcoholic drinks, are often high in calories, and could contribute to weight gain. They can also cause tooth decay, especially if eaten between meals. Cut down on sugary fizzy drinks, alcoholic drinks, cakes, biscuits and pastries, which contain added sugars: this is the kind of sugar we should be cutting down on rather than sugars that are found naturally in foods such as fruit and milk. Food labels can help: use them to check how much sugar foods contain. More than 15g of sugar per 100g means that the food is high in sugar. Learn more in Sugars…

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Here are some guidelines for including protein in your healthy diet:(Organic Super Foods)

Try different types of protein. Whether or not you are a vegetarian, trying different protein sources—such as beans, nuts, seeds, peas, tofu, and soy products—will open up new options for healthy mealtimes.

Beans: Black beans, navy beans, garbanzos, and lentils are good options.
Nuts: Almonds, walnuts, pistachios, and pecans are great choices.
Soy products: Try tofu, soy milk, tempeh, and veggie burgers for a change.
Avoid salted or sugary nuts and refried beans.
Downsize your portions of protein. Many people in the West eat too much protein. Try to move away from protein being the center of your meal. Focus on equal servings of protein, whole grains, and vegetables.

Focus on quality sources of protein, like fresh fish, chicken or turkey, tofu, eggs, beans, or nuts. When you are having meat, chicken, or turkey, buy meat that is free of hormones and antibiotics.

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Vegan Food Pyramid – A simple guide (Organic Super Foods)

People who are considered Vegan need all the same essential nutrients that people who are not vegan do. However, to be Vegan, one not only does not consume meat or meat byproducts, one also has cut out all dairy products, as well. This, at times, can force people who are Vegans to become rather creative on how they receive their calcium and other essential nutrients. This is why Vegans have their own food pyramid. This helps guide those who choose this lifestyle to the path to receiving all the vitamins and minerals they would need to stay healthy.

In a Vegan food pyramid, there are six main food groups. Like a non-Vegan food pyramid, breads, fruits, and vegetables are still a vital part of a regular diet. However, instead of receiving servings of meat and milk everyday, Vegans search for calcium-rich foods and protein-rich foods to supplement these courses. Also, another part of the Vegan food pyramid is to take vitamins, such as Vitamin D, Vitamin B-12, and Omega-3 fatty acids. This adds to the necessary daily minerals one needs to receive. While a Vegan may receive some amount of calcium and protein in calcium-rich and protein-rich foods, this helps them reach the correct amount.
Calcium-rich foods are foods are not only restricted to dairy-like foods, such as soy, soy milk, and tofu. Calcium can also be found in the darker leafy green vegetables, such as artichokes, green beans, and broccoli. All of these things can bring much needed calcium to the body. Since the recommended in take for calcium is 1,000 milligrams per day, incorporating these foods in with one’s vegetables may be an easier tactic than trying to fit in several meals a day. It is very important, however, to make sure that one does in take a great deal of calcium per day to prevent the risk of fracturing bones and to create stronger overall bone health.

Protein-rich foods can include some of one’s comfort food favorites. For example, peanut butter is a great source of protein and vegan-friendly. The Vegan food pyramid suggests that one receives two to three services of protein-rich foods per day. Following the “nut” trend, all sorts of nuts, such as cashews, macadamias, peanut nuts, and pecans, all are a great source of protein, and a low-fat finger food, containing many healthy Omega-3 fatty acids, as well. Tofu can also double as a protein-rich food and a calcium-rich food. It only takes four ounces of tofu to equal 20 percent of one’s daily protein intake.

The Vegan food pyramid requires Vegans to receive the same essentials as a non-Vegan person, just in a different and more creative fashion. When one is Vegan, it is sometimes a challenge to retrieve the correct nutrients, but is not, by far, impossible. This lifestyle is not only animal-friendly, but also, very healthy and tasty. It is just a matter of one knowing where to retrieve all of the essential required food items for daily health.

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Healthy Detox Diets – Liven Up Your Salads (Organic Super Foods)

If you are put off healthy detox diets because you can’t face living on your usual boring salad for a week or more then read this. Raw food coach Karen Knowler gives her tips on how to liven up your salads and make them exciting!

Salads: The What, The Why and The How
What you should know:
There are salads and then there are salads! Many people get used to thinking of a salad as simply some lettuce, tomato and cucumber when in fact there’s hundreds of ingredients that can go into a salad, making for countless fantastic permutations. Salads can be as exciting or as simple as you please. The quickest way to transform a salad so that anyone will eat it is with a great dressing.

Why salads are good for you:
Salads are a vital part of a raw food diet – they provide a wide variety of vitamins and minerals as well as important fibre and chlorophyll. Salads help you stay balanced as they usually revolve around greens and other low sugar vegetables. Salads make it easier for you to incorporate other foods into your diet that you may not eat alone. Salads help carry more dense foods such as nuts, seeds, cheese and meat through your body more easily.

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VLOG – ED Recovery – Nutrition Tips

I’ve recovered from 15 years of struggles with eating disorders and I am sharing my recovery journey with you. I’d love to help you overcome your eating issues like I did and get your life back.
This week, I am talking about nutrition and how to improve your diet quickly and easily with supplements and superfoods to be healthy and increase your energy. This is a key component if you want to recover from any kind of eating issue (dieting included) but also if you just want a better heath and more energy!

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