8 Foods You Should Eat Every Day
Some of you, particularly the anti-carb crowd, probably will not agree completely with the information in this blog but just remember that any food eaten in moderation is not necessarily bad for your diet. Anyway, if you have a comment about any information written here I would like to hear from you.
The first food is a favorite of mine: Spinach
Spinach contributes to sexual enhancement, muscle growth, it is heart healthy and a bone builder and also enhances eyesight.
It may be green and leafy, but spinach is also an ultimate man food. This noted biceps builder is a rich source of plant based omega 3's and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: Folate also increases blood flow to the penis. And spinach is packed with lutein, a compound that fights age related macular degeneration. Aim for 1 cup fresh spinach or 1/2 cup cooked per day.
#2 is Yogurt
Yogurt is a cancer fighter, bone builder and boosts immunity.
Various cultures claim yogurt as their own creation, but the 2,000 year old foods health benefits are not disputed. Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body, which boost the immune system and provide protection against cancer. Not all yogurts are probiotic, so make sure the label says live and active cultures. Aim for 1 cup of the calcium and protein rich stuff every day.
Nutrient rich blast: Power smoothie blend 1 cup low fat yogurt, 1 cup fresh or frozen blueberries, 1 cup carrot juice and 1 cup baby spinach for a high nutrient boomer.
#3 is Tomato
Tomatoes are a cancer fighter, it is heart healthy and boosts immunity
There are two things you need to know about tomatoes. Red are the best, because they are packed with more of the antioxidant lycopene and processed tomatoes are just as potent as fresh ones, because it is easier for the body to absorb the lycopene. Studies show that a diet rich in lycopenes can decrease your risk of bladder, lung, prostate, skin and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about 8 cherry tomatoes or a glass of tomato juice.
#4 is Carrots
Carrots is a cancer fighter, boosts immunity and enhances eyesight.
Most red, yellow or orange vegetables and fruits are spiked with carotenoids. These are fat soluble compounds that are associated with a reduction in a wide range of cancers, as well a reduced risk of severity of inflammatory conditions such as asthma and rheumatoid arthritis, but none are as easy to prepare and have as low a caloric density as carrots. Aim for 1/2 cup per day.
#5 is Blueberries
Blueberries are a brain stimulant, cancer fighter, is heart healthy and boosts immunity.
Host to more antioxidants that any other popular fruit, blueberries help prevent cancer, diabetes, and age related memory changes and that is why it is called the brain berry. Studies show that blueberries, which are rich in fiber and vitamins A and C, boost cardiovascular health.
Aim for 1 cup fresh blueberries per day, or 1/2 cup frozen or dried.
# 6 is Black Beans
This, boys and girls is my all time favorite bean. Being of Cuban descent I grew up on these beans, my family grew up on these beans as well as all my friends in Tampa. The stuff you buy in cans is mutt food compared to the way I fix them. I can write an entire blog on black beans and associated Cuban foods but suffice it to say if you want to fix them Cuban style then shoot me an e-mail and I will send you the recipe and you too can have a mouth watering experience.
Oh yes, black beans spur muscle growth, are a brain stimulant and are heart healthy. All beans are good for your heart, but none can boost your brain power like black beans. That is because they are full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily 1/2 cup serving provides 8 grams of protein and 7.5 grams of fiber and is low in calories and free of saturated fat.
Bonus: Black Bean and Tomato Salsa, dice 4 tomatoes, 1 onion, 3 cloves garlic, 2 jalapenos, 1 yellow bell pepper and 1 mango. Mix in a can of black beans and garnish with 1/2 cup chopped cilantro and the juice of 2 limes. AHHHHHHH!
#7 is Walnuts
Walnuts promotes muscle growth, is a brain stimulant, is heart healthy and boosts immunity.
Richer in heart healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle building protein as chicken, the walnut sounds like a Frankenfood but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts, about 1 ounce or seven nuts, is good anytime but especially as a post workout recovery snack.
Other nuts that can be substituted are, almonds, peanuts, pistachios, macadamia nuts and hazelnuts.
#8 is Oats
Oats promote muscle growth, is a brain stimulant and is heart healthy.
The eminence grise of heath food, oats garnered the FDAs first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per 1/2 cup serving, they deliver steady muscle building energy. As an alternate cereal, try quinoa.
Bonus Blast: Quinoa has twice the protein of most cereals and fewer carbs. Make Quinoa Salad by boiling 1 cup quinoa in a mixture of 1 cup pear juice and 1 cup water. Let cool. In a large bowl, toss 2 diced apples, 1 cup fresh blueberries, 1/2 cup chopped walnuts and 1 cup plain fat free yogurt.
Gene C.
The first food is a favorite of mine: Spinach
Spinach contributes to sexual enhancement, muscle growth, it is heart healthy and a bone builder and also enhances eyesight.
It may be green and leafy, but spinach is also an ultimate man food. This noted biceps builder is a rich source of plant based omega 3's and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: Folate also increases blood flow to the penis. And spinach is packed with lutein, a compound that fights age related macular degeneration. Aim for 1 cup fresh spinach or 1/2 cup cooked per day.
#2 is Yogurt
Yogurt is a cancer fighter, bone builder and boosts immunity.
Various cultures claim yogurt as their own creation, but the 2,000 year old foods health benefits are not disputed. Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body, which boost the immune system and provide protection against cancer. Not all yogurts are probiotic, so make sure the label says live and active cultures. Aim for 1 cup of the calcium and protein rich stuff every day.
Nutrient rich blast: Power smoothie blend 1 cup low fat yogurt, 1 cup fresh or frozen blueberries, 1 cup carrot juice and 1 cup baby spinach for a high nutrient boomer.
#3 is Tomato
Tomatoes are a cancer fighter, it is heart healthy and boosts immunity
There are two things you need to know about tomatoes. Red are the best, because they are packed with more of the antioxidant lycopene and processed tomatoes are just as potent as fresh ones, because it is easier for the body to absorb the lycopene. Studies show that a diet rich in lycopenes can decrease your risk of bladder, lung, prostate, skin and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about 8 cherry tomatoes or a glass of tomato juice.
#4 is Carrots
Carrots is a cancer fighter, boosts immunity and enhances eyesight.
Most red, yellow or orange vegetables and fruits are spiked with carotenoids. These are fat soluble compounds that are associated with a reduction in a wide range of cancers, as well a reduced risk of severity of inflammatory conditions such as asthma and rheumatoid arthritis, but none are as easy to prepare and have as low a caloric density as carrots. Aim for 1/2 cup per day.
#5 is Blueberries
Blueberries are a brain stimulant, cancer fighter, is heart healthy and boosts immunity.
Host to more antioxidants that any other popular fruit, blueberries help prevent cancer, diabetes, and age related memory changes and that is why it is called the brain berry. Studies show that blueberries, which are rich in fiber and vitamins A and C, boost cardiovascular health.
Aim for 1 cup fresh blueberries per day, or 1/2 cup frozen or dried.
# 6 is Black Beans
This, boys and girls is my all time favorite bean. Being of Cuban descent I grew up on these beans, my family grew up on these beans as well as all my friends in Tampa. The stuff you buy in cans is mutt food compared to the way I fix them. I can write an entire blog on black beans and associated Cuban foods but suffice it to say if you want to fix them Cuban style then shoot me an e-mail and I will send you the recipe and you too can have a mouth watering experience.
Oh yes, black beans spur muscle growth, are a brain stimulant and are heart healthy. All beans are good for your heart, but none can boost your brain power like black beans. That is because they are full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily 1/2 cup serving provides 8 grams of protein and 7.5 grams of fiber and is low in calories and free of saturated fat.
Bonus: Black Bean and Tomato Salsa, dice 4 tomatoes, 1 onion, 3 cloves garlic, 2 jalapenos, 1 yellow bell pepper and 1 mango. Mix in a can of black beans and garnish with 1/2 cup chopped cilantro and the juice of 2 limes. AHHHHHHH!
#7 is Walnuts
Walnuts promotes muscle growth, is a brain stimulant, is heart healthy and boosts immunity.
Richer in heart healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle building protein as chicken, the walnut sounds like a Frankenfood but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts, about 1 ounce or seven nuts, is good anytime but especially as a post workout recovery snack.
Other nuts that can be substituted are, almonds, peanuts, pistachios, macadamia nuts and hazelnuts.
#8 is Oats
Oats promote muscle growth, is a brain stimulant and is heart healthy.
The eminence grise of heath food, oats garnered the FDAs first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per 1/2 cup serving, they deliver steady muscle building energy. As an alternate cereal, try quinoa.
Bonus Blast: Quinoa has twice the protein of most cereals and fewer carbs. Make Quinoa Salad by boiling 1 cup quinoa in a mixture of 1 cup pear juice and 1 cup water. Let cool. In a large bowl, toss 2 diced apples, 1 cup fresh blueberries, 1/2 cup chopped walnuts and 1 cup plain fat free yogurt.
Gene C.
posted by Gene Carbonell at
1:24 PM
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