eat to beat inflammation pain

Eat with a rainbow in mind– Colorful veggies and fruits are rich in antioxidants and help fight inflammation. Include apples, berries, tomatoes, kale, beets and bell peppers

Fishy Fats- omega three fatty acids block inflammatory compounds. mackeral, sardines, salmon, tuna, trout and herring are good examples. Wild fish over farm or tank grown is preferred

Add spices-tumeric protects joints from inflammation, and ginger has similar properties.  Add tumeric to curries, add ginger to stir fries and fresh ginger root sliced in hot water to make tea.

Eliminate sugar drinks– Phosphoric acid in soft drinks makes knee arthritis worse

GREEN TEA– high in antioxidants called catechins and protect joints from cartilage damage

Eat a well balance meal, low in sugar, meat and refined grains since they all increase inflammation.

Have half your plate as fruits and or veggies, 1/4 as whole grains, and 1/4 as protein such as eggs, fish, beans or legumes, nuts and seeds

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Ways to lose weight without dieting

Web MD has some useful tips on weighs (ways) to lose weight without dieting

Including:

Portion Control

Using a smaller plate

Green tea

Getting a good night sleep

Eating more vegetables

Having soup before a main meal

Choosing whole grains

Cutting back on sugar intake

Limiting alcohol intake

pausing between bites when eating

Splitting an entrée when eating out or have an appetizer as a main course

Foods that help you to sleep-

1) ALMONDS-Almonds contain magnesium, a muscle-relaxing mineral that plays a key role in regulating sleep. A handful of almonds or a tablespoon of almond butter before bed may help you fall asleep — and stay asleep.

2) BANANAS-These nutritional powerhouses contain tryptophan, an amino acid that has been linked to sleep quality. They also offer abundant amounts of magnesium and potassium,  “Both minerals help to relax muscles and may ease a painful charley horse 

3) CEREAL AND MILK– Milk contains the sleep-promoting tryptophan, which the brain uses to make serotonin and melatonin, hormones that promote relaxation and control sleep and wake cycles. The carbohydrates in cereal make tryptophan more available to the brain, according to the National Sleep Foundation. For the best nutritional bang, choose a small bowl of whole-grain, low-sugar cereal.

4) CRACKERS AND CHEESE– The protein in cheese provides sleep-inducing tryptophan, while the carbs in crackers may help you fall asleep faster. Gram for gram, cheddar cheese contains more tryptophan than turkey.

5) DECAFF GREEN TEA- Green tea contains theanine, an amino acid that helps to reduce stress and promote relaxation. Just make sure that the green tea you enjoy at night is decaffeinated, because the caffeine in regular green tea might keep you awake.

6) Hummus  – Chickpeas (garbanzo beans), the main ingredient in hummus, are not only rich in tryptophan, but also in folate and vitamin B-6. Folate helps to regulate sleep patterns, especially in older people, and vitamin B-6 helps to regulate your body clock. So spread some on a slice of bread before bedtime

7) PEANUT BUTTER

Peanut Butter

America’s favorite nutty spread is rich in tryptophan, which the body uses to build hormones essential for sleep. Spread some peanut butter on a few whole-grain crackers, which provide carbs to help the tryptophan reach the brain more easily.

8) Pineapple

Certain fruits can significantly boost natural levels of melatonin, which tend to decline as we age. Researchers found that levels of a melatonin marker were raised by more than 266 percent after eating pineapples, 180 percent after eating bananas and 47 percent after eating oranges.

Walnuts

In addition to being a natural source of melatonin, walnuts help your body respond better to stress. For extra flavor, toast them briefly on top of the stove in a dry skillet until they’re golden brown.

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Best and worst foods for belly Fat QUIZ

Here are the highlights of the Quiz

Belly fast is worse for you than fat elsewhere on your body

Fatty foods such as butter, cheese and fatty meats are not the biggest cause of belly fat. The biggest cause is overeating, and lack of exercise

Calories from alcohol are worse for belly fat than other calories-

Trans fats an move fat from other parts of your body to your belly ( not a good thing)

Green tea, blueberries and soy show promise for fighting belly fat

Fast foods can contribute to belly fat because they are high in fat, calorie dense, and large portions.

To help your waistline- you should eat a diet high in fiber ( like popcorn)

Men tend to collect more belly fat than women

Spot exercises does NOT target belly fat

Belly fat has been linked to heart disease, osteoporosis and dementia

The best plan for reducing belly fat is cutting calories and getting more physical activity

 

 

 

Look how portions have grown

Video

Look how portions have grown over time. When you eat out, Share a portion. Thats what I did tonight at the chinese restaurant. Dont forget the brown rice ( $4). They also charged $6 for tea. Are they kidding? The bill for two people came to $50 and this is in the burbs. Well, at least we enjoyed the mongolian beef with scallions, onions, broccoli, ginger and brown rice. By the way, in chinatown they dont charge for green tea ( They give it to you gratuity- free)

Foods to improve memory, lower blood pressure, help Immune system

coffee- The antioxidants in coffee can protect against cell damage and reduce your risk of diabetes, heart disease and stroke

salmon ( wild type)- omega 3 fats fight against aging and lower inflammation in autoimmune diseases and enhance heart health

avocados- glutathione-an antioxidant that improves the function of your hormones

olives and olive oil- lower blood pressure and cholesterol due to their unsaturated fats

walnuts – have twice the amount of antioxidants as any other nut and contain high levels of vitamin E and omega 3 fats which enhance heart health.

green tea- catechins-an antioxidant that protects cells and may reduce the risk of cancers like stomach and esophagus.

sweet potatoes- b6 and potassium protect the immune system, lower blood pressure. The skins are high in fiber

dark chocolate-flavinoids-decrease blood cholesterol and blood pressure, heart attack and stroke risk

Asparagus-potassium and B12, for cell repair and maintenance. B12 can boost hearing

Garlic-sulfur compounds-when crushed releases allicin which wards off heart attacks and strokes

blueberries-antioxidants that help stave off memory loss