Nutrition Articles

Reduce the Signs of Aging With What You Eat

Aging is a difficult thing, and it can be tough on your body.  Even when you make the appropriate food choices and exercise, it still may feel like you aren't doing enough to reverse the physical signs of aging.

Because there is no “Fountain of Youth” we offer you these foods that contain vitamins and nutrients that contain anti-aging properties. Add some of these foods to your daily diet and see what difference they make for you,

Flaxseed : full of DNA-boosting omega 3s, zinc and selenium

Spinach : contains antioxidants Vitamin A and C

Grapes : antioxidant polyphenols, resveratrol, aids in cell repair

Red snapper : high in omega 3 fats that reduce oxidative damage to cells

Yams : excellent source of antioxidants Vitamin A and C that can reduce oxidative stress on cells

Almonds : high in antioxidant Vitamin E and a great source of zinc and iron

Oysters : contains the antioxidant selenium as well as DNA-boosters Vitamin D and zinc

Canola Oil : contains Omega 3 fats as well as antioxidant Vitamin E

Collard Greens : great source of Vitamin A, folate and fiber, which are all linked to longer DNA strands

Dark Chocolate : contains the antioxidant resveratrol that is thought to fight aging cells

Chia seeds : whole grain high in Omega 3 fats, minerals and calcium

Bell peppers : antioxidant beta carotene and Vitamin C help in DNA repair

Cuckoo for Coconut Water

You have seen people drinking it on the subway, in the elevator, at the gym and maybe even in those posh cafés and grills, but what's the big deal about coconut water?

Well, that's easy, coconut water is incredibly healthy and one of the best drinks to hydrate the body.  And besides aiding in digestion and helping to remove harmful toxins from your body, coconuts have anti-viral, anti-microbial, AND anti-fungal properties that can help cure disease!

Coconut water is low in carbohydrates, low in sugars and is 99 % fat free.  Many nutritionists are calling coconut water the “sports energy drink” of today's day and age because it is naturally good for you and full of the vitamins we need to ward off fatigue.

How about these little known facts about coconut water,

• Coconut water is much healthier than orange juice because it has much fewer calories.
• Coconut water is more nutritious than whole milk because it has less fat and no cholesterol.
• Coconut water is better than processed baby milk because it contains lauric acid, which is present in mother's milk.
• Coconut water is a universal donor and is identical to human blood plasma.
• Coconut water is naturally sterile.
• Coconut water is a naturally isotonic beverage; the same level that we have in our blood.
• Coconut water has saved lives in Third World Countries through Coconut IV.

Spotlight on: Mangoes

• Mangoes are an excellent source of vitamins A and C, and they are also an excellent way to replenish potassium lost through exercise or for those who are constantly “on the go.”
• An average-sized mango can even contain up to 40 percent of your daily fiber requirement, thereby being a great way to curb constipation and irregularity.
• Mangoes can also help to prevent certain types of cancer and help to lower blood cholesterol levels, too.

Recipe: Jamaican Jerk Chicken Salad

• ½ cup prepared or purchased honey mustard dressing
• 1 teaspoon finely grated lime zest
• 4 chicken breast halves without skin, boneless
• 1 tablespoon Jamaican Jerk seasoning
• 2 large fresh mangoes
• 10 to 12 cups mixed greens

Stir together honey mustard dressing and lime zest.  Cover and chill dressing while preparing chicken.

Rinse chicken and pat dry; sprinkle with Jerk seasoning.  In a large skillet cook the seasoned chicken in hot oil over medium-high heat about 6 minutes on each side until browned and no longer pink.  Thinly slice each chicken breast.

Recipe:  Mango Pork

• 2 medium ripe mangoes
• 1 pork tenderloin, about ¾ pound
• Cooking spray or olive oil
• Salt and pepper to taste
• Hot pepper sauce

Put pulp of one mango in food processor or blender. Cut the other mango into small cubes.  Trim pork tenderloin and slice into 1-inch thick medallions.  Flatten slices lightly with hand.  Spray a skillet or medium saucepan with cooking spray or add a small amount of olive oil and heat on medium-high.  Brown pork for one minute on each side. Season each side with salt and pepper to taste.

Reduce heat and cook pork another five minutes to cook through.  Remove to plate and add mango to skillet or saucepan. Cook puree about, scraping

Detoxify your Food

Because our foods are becoming laced with synthetic ingredients more and more, take this advice when attempting to detoxify your foods and reduce your exposure to these unwanted ingredients.

Clean Your Produce:  Before eating or cooking with any fruits or vegetables be sure to wash them very well.  Washing your fruits and veggies eliminates the chemicals and pathogens from your food's surface and help to eliminate any harmful ingredients.

Watch Your Animal Fat Intake:  Do you know what's in your animal fats?  They are loaded with synthetic hormones, antibiotics, organochlorine chemicals, and other harmful pesticides. Look for low-fat options when buying your foods and be sure to trim all of the fat off of poultry and meats when you buy them.

To eliminate these chemicals in their products, in the mean time you can avoid these chemicals by choosing frozen, fresh or dried foods.

Think Organic:  According to a study done by the Environmental Working Group, your pesticide exposure can be eliminated by 90 percent by avoiding the most contaminated conventionally grown produce including: peaches, apples, bell peppers, nectarines, celery, cherries, lettuce, strawberries, grapes, carrots and pears. 

Choose Whole Foods:  Whole foods are not processed, therefore they have their own natural ingredients.  Choose whole grains and look for food items that say “whole” on them , but be sure to check the labels, just to be sure.

Safer Seafood:  We are exposed to a number of chemicals when we eat seafood, particularly.

Spotlight on: Cranberries

• Cranberries are an excellent source of vitamin C and also an excellent source of fiber.
• Cranberries alone can be particularly tart, but in a sauce, juice, or as an ingredient in cakes, stuffing or casseroles, this fruit becomes tastier.
• When shopping for cranberries, choose cranberries that are shiny and not shriveled.
• A deep red or almost brown color actually signals freshness. A good cranberry should be hard.
• Cranberries will keep up to two weeks in a refrigerator.

Recipe: Holiday Cranberry Sauce

• 4 cups fresh cranberries
• 1 1/2 cups water
• 5 whole cloves
• 5 whole allspice berries
• 3 cinnamon sticks
• 2 cups white sugar

Place fresh cranberries and water in a medium saucepan over medium heat. Wrap cloves, allspice berries and cinnamon sticks in a spice bag. Place in the water with cranberries. Cook until cranberries begin to burst, about 10 minutes. Stir in sugar and reduce heat to low. Continue cooking 5 minutes, or until sugar has dissolved. Remove from heat and allow to cool. Discard spice bag. Chill in the refrigerator 8 hours, or overnight, before serving.

Recipe:  Cranchick Salad 

• 4 skinless, boneless chicken breast halves, chopped
• 2 tablespoons olive oil
• 3 stalks celery, chopped
• 1/2 cup chopped walnuts
• 1/2 cup dried cranberries
• 1/4 cup chopped red onion
•  1 cup mayonnaise
• 3 tablespoons balsamic vinegar
• salt and pepper to taste
• 1/2 lemon, juiced
• 8 leaves spinach - rinsed, stemmed, and dried

In a large skillet, heat olive oil over medium heat. Add chopped chicken and cook until chicken is cooked through. Remove from heat and set aside to cool. In a large bowl, stir together the celery, walnuts, cranberries, onion, mayonnaise, vinegar, salt and pepper and lemon juice. Add cooled chicken, and stir until well combined. Cover and chill about 6 hours and serve on top of spinach leaves, if desired.