CALCIUM

It is essential for keeping your bones and teeth strong and healthy
It is also helpful in preventing osteoporosis
And finally it is important for blood clotting and normal nerve function


*For best absorption of the calcium consume it with magnesium

You can find Calcium in:
- Wakame and Nori seaweed
- Broccoli
- Savoy cabbage
- Kale
- Goat's milk
- Oats
- Sesame seeds
- Figs
- Brussels sprouts
- Romaine lettuce
- Hazelnuts
- Alfalfa
- Pak choi

All about Fiber

All the food that is not digestible is given a Fiber term. Some of the animals can break all these food down, but not humans. We do not have enough enzymes to break it down. It was common to think that fiber is not necessary as it does not provide any nutrients or calories. And that led to eliminating all the fiber from the processed foods that are common in western countries. But eating foods with no or little fiber only leads to obesity, diabetes, constipation, heart disease and many other illnesses.

Fiber is necessary to improve:
-Elimination and transit time through the gut (normalizes bowel movement if you suffer from constipation or diarrhea)
-Blood-sugar control (slows down the breakdown of carbohydrates into glucose)
-Digestion
-Cholesterol and blood-lipid levels
-Intestinal function (fiber provides food for the beneficial bacteria in the gut)

Foods full of fiber are: fruits, vegetables, whole grain, nuts, seeds, pulses and legumes, sprouts and sea vegetables.

Everything about FATS

Our body needs essential fatty acids. There are two families of EFAs: omega 3 and omega 6.
The diet of an average person, however, consists of little amounts of EFAs and an excess of saturated and trans-fatty acids that are very unhealthy. All fats are divided into four main groups: Saturated fats, Mono-unsaturated fats, Poly-unsaturated fats and Trans-fats.

Saturated Fats.
These are solid fats: butter, lard and palm oil. They are good for cooking because they do not become damaged when heated. But, when they are used excessively (exception is a coconut oil) they could contribute to weight gain and increase of cholesterol levels.

Mono-unsaturated fats.
These are liquid fats at a room temperature, but could solidify when kept in a fridge. Avocados and olive oil are food sources of mono-unsaturated fats. They are not necessary to our bodies because they can be made in the body from other fats. However, these fats can lower some types of cholesterol and they are good diet additives. When cooking with these fats make sure not to overheat them (maximum heat 325 degrees).

Poly-unsaturated fats.
Poly-unsaturated fats tend to be liquid both in the room temperature and when kept in the fridge. These fats should not be heated! When they are heated they form into trans-fatty acids. These fats are EFAs because our body cannot produce omega 3 and omega 6 on its own. They are essential for brain function and structure, hormonal activity, proper metabolism, cell membrane, and skin, hair and nail health. People who have arthritis and inflammatory skin disorders (eczema and psoriasis) will especially benefit from these fats.

Trans-fats.
When poly-unsaturated fats have been damaged from the heat they turn into trans-fats. These fats are margarine and shortenings. They are not needed by our bodies at all, in fact they only cause damage to us by blocking the use of the essential acids. Needless to say you should stay away from these fats.


Sources of Essential Fatty Acids.

Omega 3 fats:
Fish (mackerel, salmon, trout, herrings, sardines, pilchards, halibut)
Nuts (walnuts)
Seeds (flax seed, pumpkin seed)
Oils (cold-pressed oils of above nuts and seeds)
Organic eggs
Organic meats
Organic dairy products

Omega 6 fats:
Seeds (sunflower seeds, pumpkin seeds, sesame seeds)
Nuts (almonds, hazelnuts, pecans, cashews, pine nuts, macadamia nuts)
Oils (cold-pressed oils of above nuts and seeds)

Types of Sweeteners.

A healthy diet should consist of everything, yes, even sweets.
However, don't jeopardize your health by eating the wrong sweets.
Here is a list of all the good, OK and No-Nos sweeteners. Read labels and as much as you can stick with the natural sweeteners.

Natural Sweeteners are the most harmless and healthiest sweeteners to use in your diet.
They are:
Barley Malt
Brown Rice Syrup
Date Sugar
Sucanat
Fruit Juice
Molasses
Raw Honey
Unrefined Maple Syrup

Refined Sweeteners are OK to use in the small dosage once in a while.
They are:
Brown Sugar
Corn Syrup
Dextrin
Dextrose
Fructose
Glucose
Honey
Maltodextrin
Maple Syrup
Sucrose (white sugar)
Turbinado

Artificial Sweeteners / Sugar Substitutes are not in any way good for you. Stay away from those!
They are:
Aspartame (Nutrasweet)
Mannital
Saccharin
Sorbitol
Xylitol

Don't have enough Energy?

Food effects how we feel, and poor diet is a number one reason of low energy.
Check out the list of foods that will boost your energy levels for good.


Sprouts
Sprouts are young green plants that are germinated from seeds. These small plants are full of antioxidants, trace minerals, protein, enzymes and fiber.
You can find sprouts in most grocery stores or you can try sprouting at home. The easiest sprouts to seed for the beginners are: Aduki, Alfalfa, Clover, Green and red peas, Lentils, Radish, Wheat and Mung beans.

Grains
Grains are a good energy source as they release sugar slowly and give you a steady flow of energy, instead of a quick rush followed by a fall. Try these grains: Amaranth, Barley, Basmati rice, Brown rice, Buckwheat, Bulgur wheat, Corn, Kamut, Millet, Oats, Quinoa, Rye and Spelt.

Oats
Oats are perfect for a breakfast; it will keep you energized throughout the morning. Not only it will give you energy, but it will help keep your blood glucose levels at an even keel to maintain concentration and alertness.

Parsley
Parsley contains high level of vitamin B12 and more vitamin C than any citrus fruit. That is an interesting fact that your can brag about and use with your next meal.

Seaweed
Seaweed has a high amount of minerals and vitamin B and C. It is also easily digested by our tummies.

Vegetables
Fresh green veggies like spinach, broccoli and asparagus contain Complex of vitamin B, magnesium and iron - energy nutrients. Try to eat them raw whenever you can.

Peaches
A great fruit that is easily absorbent by the body, giving an instant energy boost. It is also a mild laxative, so can regulate the bowel movement.

Some other energy foods are: flax seeds (make sure to grind them before eating), sunflower seeds, grapes, yams and squashes, and mung beans.


Thanks to "You are what you eat" informative book and Google for the photo.

BODY MASS INDEX

Follow a simple formula to find out if you are underweight, overweight, obese or normal BMI.

Multiply your weight in pounds by 704 then divide it by the square of your height in inches.

Example:
(120 lb x 704) / 65^2 = 84480/4225 = 20

If your result:
below 18.5 - underweight
18.5 - 24.9 - normal
25 - 29.9 - overweight
over 30 - obese

GOOD FOOD VS. BAD FOOD
In this article you will find a list of foods that will contribute to your healthy glow and the foods that wipe that glow off of you in seconds.


Good Food.

Raw Fruits and Veggies.
Eating raw means you do not boil, steam, fry, bake, freeze or microwave your food. Fruits and most vegetables maintain their best nutrition value in their original state. They are filled with food enzymes. We need good supply of those to provide us with energy, help us with digestion and balance our metabolism. If you can't eat raw veggies try to steam them for no more than 3 minutes.
And of course, some of the vegetables you have to cook in order for your tummy to digest them properly, like starch veggie - potato.

Good Carbs.
Do not listen to all the diets that say carbs are bad. There are certainly bad carbs (that I'll talk about later on), but carbs that are not stripped of their nutrients are a good choice for anyone (of course in moderation, like everything else). There is no added refined sugar in healthy carbs. Fruits, whole grain breads, grains, rice and veggies contain naturally occurring sugars, which easily and slowly metabolize for balanced brain function, mood attitude and useful energy.

Organic Foods.
Foods that are grown organically are free of chemicals. They are grown in soils that have all the right nutrients and minerals and are not sprayed with chemical fertilizers and pesticides. When you consume non organic foods, you consume toxins that accumulate over the years in your body.

Good Protein.
Vegetables, sprouts, beans and grains are all good proteins that are easily digested and enhancing to the metabolism.

Good Fats.
Fats is in the same bad reputation list as carbs, but once again there are fats that are essential to our body. Good fats are called essential fatty acids (EFAs) and you can find them in foods like: seeds, nuts and avocados. EFAs are important for aiding weight reduction, lowering cholesterol, improving immunity and nourishing reproductive organs, skin, hair and bone tissue.
The body cannot produce those good fats that's why it is important to include them in your every day diet.

Unprocessed Foods.
These foods do not contain any chemicals or other additives. Read labels on food packages, some of them still contain foods in their original state.



Bad Food.

Overcooked Vegetables.
The problem that most of us has is that we are used to cook everything for a very long time, that the end result becomes mushy. By doing that we kill all the good stuff that there is in the veggies. As I suggested earlier if you must cook your veggies, steaming is the way to go (not more than 3 minutes).

Bad Carbs.
Now stay away from these carbs as much as you can. And I know it is super hard, I used to eat chocolates, cakes, cookies, candies and any other stuff that is made with refined sugar or flour. Refined rice isn't good for you either. In the process of refining these foods lose their minerals and vitamins. So when they enter your body they act as pure sugar, rushing through your bloodstream causing mood swings, depression, anger and irritability. Too much of bad carbs and you'll end up having too much body fat. Over the years this life style could lead to diabetes.
If you are like me and can't leave without your sweets and treats, try organic dark chocolate or make your own whole wheat cookies or cakes, substitute your sugar with honey/fruits/dried fruits. Enjoy!

Non-organic foods.
These fruits and vegetables are sprayed with chemicals and grown in the lifeless soil with minimum amounts of minerals. If you don't have access to the organic products the least you can do is to peel all your fruits and vegetables before eating them.

Bad Protein.
For people with bad digestive system it is extremely hard to digest bad protein. All the dairy products are on the bad protein list. Dairy product produce mucus, in fact it is the most mucus producing product. Some people have allergic reactions to milk, such as: asthma, congestion, runny nose, skin rush, eczema, fatigue and irritability.
I am used to eating dairy products since childhood, if you are like me, try goat's milk (easier for human body to digest) and goat cheese. Also try non dairy milks: rice milk, soy milk(make sure its organic) and other grain milks.
Meats are bad protein as well because it is very hard for our body to digest them. The main reason of it being extremely unhealthy for us is that meat these days contains large amounts of toxins in it. Non organically grown cows and chickens have antibiotics in them and also not enough nutrients and minerals because they are kept indoors all the time. So all those toxins that the animals are exposed to are stored in the fat tissues. If you must eat meat, try eating smaller portions with a lot of raw vegetables on the side. If you can find organically raised meats on the market, even better!

Refined Foods.
Fast food, frozen dinners, bakery and other products that contain refined sugars and flours fall under Refined foods category. This type of food does not have any nutrition value. These foods are filled with additives and preservatives to give them a longer shelf life. Having a diet full of refined products causes depression, exhaustion, constipation and of course wight problems.



Many thanks to "You are what you eat" by G. McKeith and Google for the article's photo.