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G-BOMBS: Greens, Beans, Onions, Mushrooms, Berries, and Seeds?G-BOMBS? is an acronym you can use to remember the most nutrient-dense, health-promoting foods on the planet. These are the foods you should eat every day, and they should make up a significant proportion of your diet ? these foods are extremely effective at preventing chronic disease and promoting health and longevity. Click this link!
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Raw leafy vegetable = 100 *
Solid green ad yellow vegetables = 97*
Beans & Legumes =48 *
Fresh fruit = 45*
Starchy vegetables = 35* Limas, sweet potato
Whole grains = 22*
Raw nuts and seeds = 20*
Fat free dairy= 13
Grass fed lamb,beef, turkey = 11
Eggs = 11
Red Meat= 8
Refined wheat,corn, bleached flour = 1
When eating meat, fish and fowl for protein it is important to balance the fatty acids.
Red meats have essential fatty acids but the balance between Omega 6(red meat) and omega 3 is vital to cardio health and autoimmune disorders.
Since eggs are high in omega 6 fatty acids and the Western diet depends so much on processed foods, most Americans who eat red meat have dangerous levels of these lipids. If you eat out, eat anything from a box,consider cutting your red meats especially beef to once or twice a month. Eat grass fed range animals(not feed lot) and fish 3-4 times a week.
Lamb is a great source of vitamin b-12 and essential omega 6 acids ans it is grass fed.Nuts, Borage oil and seeds are alternate sources of omega 3 and 6 lipids.
Keep in mind that nutrient density scoring is not the only factor that determines good health. For example, if we only ate foods with a high nutrient density score our diet would be too low in fat. So we have to pick some foods with lower nutrient density scores (but preferably the healthier ones) to include in our high nutrient diet. Additionally, if a slim or highly physically active individual ate only the highest nutrient foods they would become so full from all of the fiber and nutrients that they would not be able to meet their caloric needs, and they would eventually become too thin. This of course gives you a hint at the secret to permanent weight control – eat the greatest quantity of the foods with the highest micronutrient scores, and lesser amounts of foods with lower scores.
Omega 3 Fish Guide
click the link below for a free down loadable guide Nutrition Chart click here
Which fish are the best sources for omega 3 fatty acids
ALL FISH ARE NOT CREATED EQUAL
In the 1970s, the demand for fish began to outstrip what we could reasonably catch. Public awareness of the health benefits exacerbated the shortage, and (forgive the pun!) spawned a tremendous expansion in aquaculture and fish farming.
Dr. Chilton’s laboratory has recently shown that certain aspects of tilapia nutrition, including the omega 3 and omega 6 ratios would generally be considered by the scientific community and doctors as detrimental. This paper was published in the Journal of the American Dietetic Association in 2008.
The problem with tilapia nutrition is what the fish are eating. Omega 3 levels in tilapia are so low because Tilapia are incredibly hardy, which means that you can feed them just about anything as a fat source. What we’re feeding them is corn oil, or soy, or whatever the cheapest commodity is at the time, packed with short-chain omega 6 fats that they convert to the dangerous long-chain omega-6 fats (AA). Normally herbivore fish eat algae, which contain medium-chain omega 3 fats that they convert to the very beneficial long chain omega 3s including EPA and DHA. Carnivorous fish then eat those fish as their source of omega 3 fats.
All this is taking place unbeknownst to most consumers. Without knowing which fish to avoid, the general population is likely to purchase the fish (a) that is most readily available at the supermarket, or (b) that costs the least. Farmed tilapia, unfortunately, dominates both categories.
Fun Nutrition Quiz
1. Which food has the most fiber?A. Raspberries (1 cup)
B. Black beans (1 cup)
C. Almonds (1 cup)
D. Lentils (1 cup)
2. Which food has the most potassium?A. Avocado (1 cup sliced)
B. Papaya (1 large)
C. Cantaloupe (1/2 large melon)
D. Tomato sauce (1 cup)
3. Which food has the most iron?A. Kidney beans, cooked (1 cup)
B. White mushrooms, boiled (1 cup)
C. Pumpkin seeds (1 oz. )
D. Chickpeas/hummus (1 cup)
4. Which food has the most magnesium?A. Almonds (1 oz.)
B. Potato, baked with skin (1 medium)
C. Banana (1 medium)
D. Raisins, seedless (½ cup packed)
5. Which food has the most calcium?A. Kale, fresh, cooked (1 cup)
B. Broccoli, raw (1 medium stalk)
C. Spinach, cooked (1 cup)
D. Collards, boiled (1 cup)
Which food has the most vitamin D?A. Salmon (sockeye) cooked (3 oz.)
B. Shiitake mushrooms (1 cup)
C. Egg, hard-boiled (1 large)
D. Milk (1 cup)
1. Which food has the most fiber?
2. Which food has the most potassium?
3. Which food has the most iron?
4. Which food has the most magnesium?
Answer: One ounce of almonds has the most, with 80 milligrams. A potato is second, with 48 milligrams. Next is the banana, at 32 milligrams, and finally the raisins, at 26 milligrams.
Daily Need: Men should get 400 to 420 milligrams and women 310 to 320 milligrams daily.
Why It Matters: Magnesium helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure and is involved in energy metabolism and protein synthesis.
5. Which food has the most calcium?
Answer: Collards are the highest, at 266 milligrams, then the spinach, at 245 milligrams, broccoli, at 106 milligrams, and kale, at 94 milligrams.
Daily Need: Men and women ages 19 to 50 need 1,000 milligrams per day, and people ages 51 and up need 1,200 milligrams.
Why It Matters: Calcium is famous for building and maintaining strong bones, but it also plays a role in blood clotting, blood pressure regulation and muscle and nerve functioning. Inadequate calcium can result in bone deformities, muscle cramps, hypertension and osteoporosis, which is characterized by fragile bones and increased risk of bone fractures.
More: Avoiding Nutrient Deficiencies
6. Which food has the most vitamin D?
Answer: Believe it or not, milk has little or no vitamin D—5 IU (international units) per cup. The shiitake mushrooms have about 45 IU and the egg has 27 IU, but the sockeye salmon has the most, at 447 IU—keep in mind that only sockeye salmon has vitamin D.
Daily Need: Men and women ages 14 through 70 need about 600 IU or 15 micrograms (mcg) per day. Also, see: www.ajcn.org/content/88/2/570S.full
Why It Matters: Vitamin D is unique in that it's found in food but can also be made in your body after exposure to ultraviolet (UV) rays from sunlight. The major biologic function of vitamin D is to maintain normal blood levels of calcium and phosphorus. By promoting calcium absorption, vitamin D helps to form and maintain strong bones. It also works in concert with a number of other vitamins, minerals and hormones to promote bone mineralization. Vitamin D is associated with decreased occurrence of fractures when taken with calcium. It was previously thought that many of us were not getting enough vitamin D; however, recent research has not supported that notion. Typically, 15 minutes in the sunlight will be just fine, but during the winter months (or if you don't get out much), you should consider food sources (not supplements, unless a physician advises you to do so).
Brain chemistry and nutrition
There are four main neuro-chemicals in the brain that affect our feelings, thoughts, emotions and moods:
Serotonin –Serves to elevate our mood. It’s the satisfied feeling that is derived from a long run, sex, good food, general well-being. Serotonin can become depleted with chronic stress and anxiety which will leave you feeling depressed, irritable and exhausted. Good Serotonin foods are: turkey, spinach,
Epinephrine –Responsible for the fight or flight response. Epinephrine reflects the growing amounts of stress felt in today’s fast paced world, from rush hour traffic to racing to beat the clock. This neurotoxin affects the heart rate, blood pressure, and nervous system and has to do with injury repair, and sleeping. Many people experience depletion of epinephrine with chronic stress or anxiety leaving you to feel worn out, exhausted, mentally drained and often depressed. Good Epinephrine foods are: Almonds, avocados, bananas, most leafy greens, lean meat, quinoa grains, rolled oats and pineapple.
Dopamine –Affects sleeping and waking cycles. Dopamine can become depleted with chronic stress, anxiety and intense trauma and is affected by the serotonin levels (dopamine and serotonin are very much linked). Commonly described as “jet lag”, its depletion disrupts our natural Circadian rhythms. Good Dopamine foods are: Apple, banana, beets, chicken, eggs, watermelon, fish, wheat germ, beans, and cottage cheese.
Endorphin – The body’s natural painkillers. They are responsible for the decrease in physical pain (i.e., runner’s high). Alcohol abuse can deplete endorphins and their response to exercise. Good Endorphin foods are: Strawberries, banana, grape, oranges, nuts, sesame seeds, coconut and pomegranate.
Health and Nutrition
Most of us who play tennis use it as our primary source of exercise. A match of singles consisting of three sets burns approximately 450 calories.So you can see it is good exercise.
I am often asked , "why do I not lose weight when I run around and sweat for a couple of hours?"The answer is two fold.
1.You burn calories that you have most recently ingested first.So if you play
your USTA match at 6:00 pm and you have eaten breakfast and lunch which for most Americans will be a combined 700-900 calories and you have been at your desk all day you may have a calorie surplus or at least break even.
Therefor your body has not needed to breakdown adipose tissue(fat) for cellular energy.
2.What you eat or drink after playing, depending on the time and how vigorous you played, could cause you to gain weight.If we have that beer and go home and eat at 8-8:30 pm we are not going to burn those calories until the next day.The cycle starts again and we have a calorie surplus.
Eat a "slow Carb" pregame meal at 4:30-5:00.Slow carbs are defined as vegetables and whole grains that digest slowly .ie beans, leafy vegetables protein, or fruit and yogurt. After the match high protein lean poultry , vegetables, no bread.You need to feed the muscle to repair which in turn burns calories .
The following is a breakdown of slow carbs and foods that are more healing.
Squash and and broccoli have a density of 97 and their respective calories are 20 and 25 , while a potato has a density of 35 and calories of 161.
If you work the formula you can easily pick healthy foods that heal and help you obtain your ideal weight.
Diabetes type II
Excess weight interferes with insulin’s functions, and is the primary risk factor for developing type 2 diabetes. Therefore the most effective treatment for type 2 diabetes is significant weight loss. However, the primary mode of treatment by physicians today is glucose-lowering medication. These medications give a false sense of security, providing implicit permission to continue the same disease-causing diet and lifestyle that allowed diabetes to develop in the first place. Many of these medications promote weight gain – making the patient more diabetic; most importantly, these medications do not prevent diabetes from progressing and causing complications.\
Consequences of Type 2 Diabetes:
Diabetes can be reversed and its tragic complications can be avoided.
The key to diabetes reversal is superior nutrition and exercise. It may take a little extra effort, but avoiding the tragic complications of diabetes and a premature death is well worth it. My diabetes-reversal diet is vegetable-based with a high nutrient to calorie ratio, containing lots of greens and beans, other non-starchy vegetables, (such as mushrooms, eggplant, tomatoes and onions), raw nuts and seeds, and limited fresh fruit with no sweeteners or white flour products. When diabetics eat in this style, they lose their excess weight - the cause of their diabetes - quickly and easily, reducing or eliminating their need for medications and they also flood the body with disease-protective and healing micronutrients and phytochemicals that aid the body's recovery and self-repair mechanism.
Hundreds of diabetic individuals who have followed my dietary recommendations are no longer diabetic!
A few examples:
Consequences of Type 2 Diabetes:
Most of these individuals, who have completely reversed their diabetes, have never seen me as a patient. They merely read the book, Eat To Live, and then received further encouragement and information as members of Health Flex 4 free
The most lifespan enhancing diet-style is the most effective treatment of diabetes. Diabetics have the right to know this so they can make fully informed decisions that control their health destiny.
1. American Diabetes Association: Diabetes statistics [http://www.diabetes.org/diabetes-basics/diabetes-statistics/]
2. International Diabetes Federation: Morbidity and Mortality [http://www.idf.org/diabetesatlas/diabetes-mortality]
3. He J, Stram DO, Kolonel LN, et al: The association of diabetes with colorectal cancer risk: the Multiethnic Cohort. Br J Cancer 2010;103:120-126.
Control your blood pressure with balance
There are many fruits and vegetables high in potassium. Natural plant foods tend to be higher in potassium than processed foods. Cooking foods in large amounts of water also tends to reduce the potassium content. To get the most potassium possible from the following foods, it's recommended to eat as much of the skin as you can.
Potassium levels in these foods are based on a 3.5 ounce serving and are being listed with the highest potassium content foods first. Apricots are one of the more potassium rich foods with 1380mg of potassium in a serving. Tomato puree has 1150mg per serving. Sultanas are another with 1050mg and the related fruit raisins have 1020mg. Figs contain 900mg of potassium per serving. Currants have around 720mg per serving. Seeds like sunflower seeds average about 650mg of potassium per serving, while unsalted nuts like walnuts and peanuts have approximately 600mg. Baked potatoes with the skin on also have about 600mg. Roasting potatoes or making them into oven baked chips lowers the potassium content slightly to 550mg and 530mg respectively. Boiled soya beans come in at 510mg per serving while boiled plantain is almost the same with 500mg. Bananas, which are usually touted as high in potassium are actually the lowest of these fruits and vegetables with 400mg per serving.
The recommended daily amount for potassium is 4.7 grams per day for the average adult, but athletes who participate in hard, regular exercise may require a more sodium rich diet. Potassium is important because it works with sodium to maintain the body's water balance. Diet's that are sodium rich, but potassium deprived could be a factor leading to high blood pressure.
Read more: http://www.righthealth.com/topic/Food_List_In_High_Potassium#ixzz1ZpO8QiXD
There are three classes of phytonutrients:
phytochemicals: medicinal plants, and herbs and spices.
Fruits and vegetables are classed in the phytochemical group. These plant chemicals are categorized by the colors they represent. The most familiar group of phytonutrients are carotenoids, responsible for the red, orange, and yellow pigments in fruits and vegetables. These include lycopene, found in tomatoes and watermelon; beta-carotene, found in carrots and broccoli; and lutein, found in kale and spinach. Polyphenols are another group of phytonutrients that are found in onions, apples, teas, grapes, and berries. In addition to lowered risks of stroke and heart disease, health properties attributed to consumption of fruits and vegetables include enhanced immune response, antioxidant properties, anti-inflammatory effects, enhanced cell-to-cell communication, and detoxification of carcinogens, just to name a few.
The Truth about RED MEAT!
Think eating red meat causes heart disease and cancer?
A recent Harvard School of Public Health study reached that conclusion, and not surprisingly, it snagged a lot of press.
Consuming red meat has almost become the smoking of the 21st century, with researchers linking it to everything from type 2 diabetes to heart disease and cancer.
But this research doesn't distinguish between feedlot beef (where the cows are held in tight quarters, fed grain and given prophylactic antibiotics) and grass-feed beef, which comes from cows that graze on pasture.
The difference is significant. And it has nothing to do with making sure the cows are happy and free (not that we aren't all concerned with Bessie's welfare).
Grass-fed beef is higher in heart-healthy omega-3 fats, vitamin E and conjugated linoleic acid (CLA), a nutrient associated with reducing cancer risk.
So eating the right type of red meat is not only NOT unhealthy, it can actually be more healthy than eating some alternatives.
It's also worth noting that the Harvard study was conducted over a period of 22 to 28 years (22 years for the men; 28 for the women), using food questionnaires that were sent out to participants every four years. Self-reporting is hardly a bulletproof method of collecting reliable data.In addition the essential omega six arachidonic acid is beneficial in brain function and muscle restoration.Note there is significant research linking an excess of arachidonic acid to inducement of prostaglandins and leukotrienes which mediate inflammation.The over consumption however is more likely attributed to eating processed foods which are high in use of poultry eggs full of arachidonic acid and hydrogenated fats.
Bottom line: Don't skip that burger based on this study. Stick with the grass-fed beef, and eating red meat can actually be good for you. It is note worthy also to remember that red meat can take up to 14 days to be fully digested.
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Fun Nutrition Quiz
Vegetable nutrient chart
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Eat 4 Health
Find the fish with best sources of omega 3 get your free guide!
The most prudent advice is prevention through targeted excercise . My tennis routine will help
prevent tennis elbow, rotator cuff (shoulder) , as well as knee and ankle damage .
You will strengthen the associated tendons and ligaments in these joints , become stronger and perform at a higher level.
the following link will help if you are injured or think you are.
STRETCHING FOR TENNIS
SHOULDER STRENGTH VIDEO
STRENGHTEN THE HIP FLEXOR
Strengthen the core/the trunk
DYNAMIC VISION vISUAL ACUITY