Announcing New Healthy Salad Recipe eBook You Can Download For Free

I have just released a new 68 page Healthy Salad Recipe eBook, and I'm giving it away free (for now). It contains 40 recipes including salads that promote cleansing and detoxing, salads you prepare in a blender, salads that are helpful in boosting the brain, and others. You will learn which fresh vegetables are thought to be especially good at cleansing and detoxing the body. In the section on salads that boost your brain, learn what you can add to your salads to help improve motor skills and overall learning capacity. In blended salads, we discuss how to assimilate more of the nutrients in the salads you prepare. Other chapters include salad recipes that promote healthy skin and hair, salads for weight loss, immune boosting salads and others.

The Healthy Salad Recipe eBook is in Adobe's PDF format and can be immediately downloaded. To get your free copy, click on the link below.

http://www.healthysaladdressing.com/

© Copyright 2007-2008 HealthAndFitnessNow.com. All rights reserved.

10 Super Foods

This week, I am sharing with you a list of 10 Super Foods
to keep you healthy.

#1) Avocado - rich in the "good" type of unsaturated fat,
Vitamin E, folate, Vitamin B6 and fiber. Watch your
portions, though, as avocados are high in calories.

#2) Blueberries - great for their antioxidants
(anthocyanins), fiber and a decent amount of Vitamin C.

#3) Brazil Nuts - a great source of selenium, which is a
trace mineral that seems to have anti-cancer properties. All
you need is a couple of medium size brazil nuts a day.

#4) Broccoli - A major source of sulforaphane and
indole-3-carbinol - strong anti-cancer compounds. You can
also try other members of the cruciferous vegetable family
like Brussel sprouts, cauliflower and cabbage.

#5) Kale - A dark green leafy vegetable that contains the
carotenoids: lutein and zeaxanthin. These two compounds are
found in the macula of the eye and seem to protect against
free radicals and age-related eye diseases. Try spinach,
collards and turnip greens also.

#6) Kiwifruit - a study concluded that the kiwi is the most
nutrient dense of 27 commonly eaten fruits. It's high in
potassium, Vitamin C and fiber and also contains folate,
magnesium, Vitamin E, copper and lutein.

#7) Lentils - loaded with heart-protective nutrients
including folate and fiber (soluble and insoluble). Lentils
can be a good source of protein and iron as well.

#8) Quinoa (KEEN-wah) - used by the Incas and is a "seed"
not a grain. Quinoa is a high quality source of protein and
has a better balance of amino acids than many grains. It
also contains fiber, magnesium, potassium, zinc, Vitamin E,
riboflavin, copper and iron.

#9) Sardines - a great source of omega-3 fatty acids which
decrease blood clotting, prevent heart arrhythmias and
reduce inflammation. Eating the small bones can also be a
good source of calcium. Sardines are low in mercury, but
watch out for sardines canned in very salty sauces.

#10) Yogurt - A good source of calcium, protein and friendly
bacteria called probiotics. Probiotics promote good
digestion and boost immunity. Be sure to look for low fat or
no fat varieties.

© Copyright 2007-2008 HealthAndFitnessNow.com. All rights reserved.

Calcium and Fat Loss

Several recent studies about calcium have shown some unexpected, surprising, even "shocking" results. In earlier experiments, researchers were trying to find out what effect calcium might have on lowering blood pressure and came up with a totally unexpected side effect - the people in the study were also losing a lot of body fat. As lead author Hang Shi put it, "The effect is very significant, much more than we imagined it would be." Research shows that as calcium intake goes up, body weight and body fat both go down.

Scientists like Michael Zernel, Ph.D. have concluded that the calcium in our fat cells helps determine whether fat is stored or broken down by our body. It seems that calcium encourages the fat to be burned rather than be stored and that the more calcium there is, the more fat that will be burned. Another theory is that calcium may also "bind" with the fat - allowing us to excrete it rather than have it build up. An extra-added bonus is that a calcium rich diet also appears to target belly fat in particular, one of the worst problem areas for many people.

In these experiments, both calcium supplements and low fat dry milk were used as sources of calcium in the diet. While the supplements produced a 42% decrease in body fat, the low fat dry milk did even better with a 60% decrease in body fat. Calcium from low-fat dairy sources appears to produce the best results.

Now before we go out and buy a gallon of ice cream to start our new diet, we need to clarify these studies' results. Nowhere does it say that "fat" is helpful; it's the calcium that is responsible for these surprising results. Unfortunately, many of our common sources of calcium are loaded with fat, like ice cream, whole milk, high fat yogurt, etc. To achieve the benefits noted in these studies, we need to take in **low fat** sources of calcium, like skim milk, fat free yogurt, etc. (and of course continue to watch our calories). If you are lactose intolerant, you might also consider some non-dairy sources of calcium like broccoli, dark green leafy vegetables, calcium enriched orange juice, salmon, almonds and oats.

© Copyright 2007-2008 HealthAndFitnessNow.com. All rights reserved.

Top 20 Antioxidant-Packed Foods

If you still need evidence that eating fruits and vegetables is beneficial, the USDA recently authorized a major study to identify the levels of antioxidants in some commonly consumed foods. (Antioxidants are disease fighting compounds that are thought to fight many common ailments like cancer, heart disease and Alzheimer's.)

In addition to testing fruits and vegetables, the study also examined spices and nuts. Although we normally consume spices in very small quantities, several were found to be very high in antioxidants - particularly ground cloves, ground cinnamon and oregano.

The list below is ranked by (TAC) or Total Antioxidant Capacity:

1. Small Red Bean (dried) Half cup
Total antioxidant capacity per serving size 13727

2. Wild blueberry 1 cup
Total antioxidant capacity per serving size 13427

3. Red kidney bean (dried) Half cup
Total antioxidant capacity per serving size 13259

4. Pinto bean Half cup
Total antioxidant capacity per serving size 11864

5. Blueberry (cultivated) 1 cup
Total antioxidant capacity per serving size 9019

6. Cranberry 1 cup (whole)
Total antioxidant capacity per serving size 8983

7. Artichoke (cooked) 1 cup (hearts)
Total antioxidant capacity per serving size 7904

8. Blackberry 1 cup
Total antioxidant capacity per serving size 7701

9. Prune Half cup
Total antioxidant capacity per serving size 7291

10. Raspberry 1 cup
Total antioxidant capacity per serving size 6058

11. Strawberry 1 cup
Total antioxidant capacity per serving size 5938

12. Red Delicious apple One
Total antioxidant capacity per serving size 5900

13. Granny Smith apple One
Total antioxidant capacity per serving size 5381

14. Pecan 1 ounce
Total antioxidant capacity per serving size 5095

15. Sweet cherry 1 cup
Total antioxidant capacity per serving size 4873

16. Black plum One
Total antioxidant capacity per serving size 4844

17. Russet potato (cooked) One
Total antioxidant capacity per serving size 4649

18. Black bean (dried) Half cup
Total antioxidant capacity per serving size 4181

19. Plum One
Total antioxidant capacity per serving size 4118

20. Gala apple One
Total antioxidant capacity per serving size 3903

© Copyright 2007-2008 HealthAndFitnessNow.com. All rights reserved.

Energy Tip for the Holidays - And It's Absolutely Free

Here's a quick energy tip for your upcoming holiday gatherings, and it's absolutely free. The end of year holiday season will soon be upon us and along with that come the parties and the family get-togethers with the big buffets and dinners. I can almost predict what the scene will look like after the huge meal; everyone is wishing they had a nice place to lie down for awhile - that is those who are not already sleeping on a chair. Where did all the energy go?

Have you ever heard of a principle called The Thermic Effect of Food? In short, it's the principle that states that your body has to expend energy to digest your food. If you eat a piece of cantaloupe, that's not a problem. Your body doesn't have to work very hard to digest a ripe piece of fruit. But let's say you gorge on a meal of roast turkey, stuffing, candied yams, and pumpkin pie topped off with whipped cream. Well now you're up close and personal with the Thermic Effect of Food. Over the next several hours, your body will have to devote most of its available energy to process that meal. It's telling you - sorry, I've got major work to do - you're going to have to leave me alone for awhile. So, why don't you just sit down and relax?

Well, here is a suggestion, and it's so simple that anybody can do it. The answer - chew your food. Chew your food until it becomes a watery blend and then swallow. Why? Well here are several reasons for you to "chew" on. #1) The obvious - chewing makes little ones out of big ones - meaning it mechanically breaks down larger pieces of food into smaller pieces, thus making it easier on all of the other biological systems that follow (esophagus, stomach, small intestine, large intestine, etc). The Chinese have a saying that loosely translates as "The stomach has no teeth." #2) As you chew, you are thoroughly mixing food particles with the saliva and digestive enzymes in your mouth. In effect, you are pre-digesting the food. The longer you chew, the more time you expose the food to these digestive enzymes and ease the load on the rest of your system by doing some of the" heavy lifting" in advance. #3) You will eat more slowly and, therefore, probably eat less. #4) The satiety (fullness) signals your body sends to your brain when you are full will more likely work the way they are supposed to work. #5) You will avoid incomplete digestion and the indigestion that goes along with it. Your body is not designed to digest large chunks of food. When it can't, those undigested food particles can cause indigestion and promote the formation of unfriendly bacteria in your intestines.

The main point is that by chewing your food more consciously and thoroughly, you will be taking some of the digestive load off your body, doing more of the work in advance. Remember the Thermic Effect of Food - you will be saving your body from having to do all that work on its own - the less work the body has to perform, the more energy that is left over for you to do other things. Try it - you might feel a little better, a little lighter, a little more energetic this holiday season.

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© Copyright 2007-2008 HealthAndFitnessNow.com. All rights reserved.

Your Mother Was Right! Eat Your Fruit and Vegetables.

"There seems to be some perverse human characteristic that likes to make easy things difficult."

- Warren Buffet

The "news" that eating fruits and vegetables can be beneficial for us has been out for over 30 years. Instead of following this simple advice, we seek out the latest nutrition fad like vitamin waters, green powder supplements, and superfoods in a jar. How could anything that's been dehydrated, processed in a factory, stored in a bottle for months or years ever be more healthy and nutritious than a fresh ripe apple or a head of broccoli?

"Ships will sail around the world but the Flat Earth society will flourish." - Warren Buffet

Here's what science has been telling us for over 30 years. Consumption of fresh fruits and vegetables lowers our risks for heart disease, cancer, and stroke (among many, many other benefits). And what are the current leading causes of death? That's right - heart disease, cancer, and stroke. Get it? It's simple. Eat more fresh fruits and vegetables (organic if possible).

Health enthusiasts focus on getting enough Vitamins C and E (the antioxidant vitamins) and wonder if they are deficient in this mineral or that. I have no issue with that, because we are sincerely trying to improve our health. My own opinion, though, is that there are probably countless more unidentified micro-nutrients in a simple thing like an orange or kiwi or cantaloupe or sprig of parsley that scientists haven't yet identified. In fact there are probably many, many more nutrients that you ingest when eating a whole fruit or vegetable that work together in some synergistic way that we do not fully understand. The point is that by taking a vitamin supplement, you are receiving only one-isolated slice of the nutrient profile that is otherwise available from eating the whole fruit or vegetable, not to mention the fiber. Just this year, scientists from Cornell University announced that the common apple contains unique combinations of thousands of phytochemicals that somehow seem to be working together as antioxidants to retard tumor growth in cell cultures and animals.

Now I am not arguing against taking a multi-vitamin; I just think we can do better.

Nature has extracted many highly-nutritive components from the soil, absorbed them through the root system of a fruit tree or vegetable plant and created a ready made, nutritious food for all of us to consume. It's what we are supposed to be eating! To attempt to replace all of these micronutrients by taking a tablet containing 500mg of synthetic Vitamin C just doesn't seem nearly as good, does it? How could it possibly compare? So I say, let the scientists continue to experiment and isolate all of these wonderful compounds that are contained in fresh fruits and vegetables over the next hundred or even thousand years. I'm not waiting for that breakthrough special report - it's already out. Eat more fruits and vegetables! Why complicate it any more than it has to be?

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© Copyright 2007-2008 HealthAndFitnessNow.com. All rights reserved.

Can Eating Fruit Offset the Toxic Effects of Mercury in Seafood ?

It has been known for decades that fish is a wonderful low-fat source of high quality protein, and that eating it can decrease your risk of heart attack, stroke, obesity and hypertension. Lately, however, there have been concerns that eating too much fish can cause an accumulation of methylmercury, a widely recognized pollutant, in our body's tissues. A recent study revealed some surprising findings that may allow us to have our cake (seafood) and eat it too (less concern about mercury).

First some background - the methylmercury that is found in seafood comes primarily from power plants that burn fossil fuels, like coal. Then after it rains or snows, the contaminant is brought down into our rivers, streams, oceans and lakes. Fish then absorb it from the food chain in these bodies of water. Larger and more long lived fish tend to have the highest levels of methylmercury - examples are king mackerel, shark, swordfish, tilefish and tuna. Note that "Chunk Light" or "Chunk" canned tuna tend to have lower levels of the contaminant.

A recent study appears to indicate that for people who ate fish on a regular basis, the consumption of fruit was directly linked to lowered amounts of methylmercury in the body. And further that the more fruit that was consumed, the lower the level of methylmercury. The underlying mechanism of how the fruit is allowing the body to eliminate the mercury is still not understood, but the relationship seems to be clear. More fruit consumption equals less residual methylmercury in the body, at least in this initial, relatively small, study.

Here are some possible theories as to why. First, it may be that the phytochemicals in fruit are interacting with toxic metals in our bodies - perhaps blocking their absorption, and thus allowing our bodies to more easily excrete them. Second, the soluble fiber in the fruit may be blocking absorption of the toxic metal at the intestinal level.

Please keep in mind that this is a very preliminary study performed on a small group of people. No one is suggesting that we ignore the government's warning to restrict the consumption of certain kinds of fish that tend to have higher levels of methylmercury, especially if you are a pregnant woman, or a woman of childbearing age who may become pregnant, or a nursing mother. It is too early to conclude that fruits can play a role in protecting us from some of the toxic effects of methylmercury. However, we may have gotten an inkling of just one more of the seemingly endless benefits of eating whole fruits and vegetables.

Resources: To read the US government's warning on methylmercury in seafood, visit http://www.cfsan.fda.gov/~dms/admehg3.html

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© Copyright 2007-2008 HealthAndFitnessNow.com. All rights reserved.