food and diet

Food For the Good Heart

Variety.  We know what are the healthiest of all foods our heart needs, but to be able to maintain it healthy, we  do not constantly eat these foods, we should eat a variety of everything.

But of course, there are those on top list anyway.

1. The omega-3 fatty acids –  Salmon, tuna, catfish, mahi maui, sardines, walnuts, almonds, chia seeds

these fatty acids found in fish or the plants fish eat, like certain algae, are the handymen of your arterial system, because they can do a whole lot of fixing up. They reduce triglyceride levels in your blood (high triglycerides are a big cause of plaque buildup), and they help reduce the risk of arrhythmia after a heart attack. In addition, they decrease blood pressure and also make platelets less sticky, to reduce clotting. Aim for three portions of fish per week. Best choices: wild, line-caught salmon; mahi-mahi; catfish; flounder; tilapia;  whitefish and sardines

Consuming two or more servings of fish per week is associated with a 30 percent lower risk of developing coronary heart disease over the long term, studies show. Fish—especially “oily” kinds, such as salmon and tuna—contain omega-3 fats, which lower levels of triglycerides in the blood that may contribute to blood clotting. Omega-3s also lower blood pressure slightly and can help prevent irregular heart rhythms. No common fish delivers more of the omega-3 fatty acids than salmon. Flaxseed oil, canola oil, walnuts and almonds also contain omega-3 fats.

Chia Seeds – Just a spoonful of this plant-based omega-3 powerhouse contains only 60 calories and helps reduce bad cholesterol and plaque buildup. Mix them with yogurt, soup, or sprinkle on a salad.

2. Antioxidant – blueberries, coffee, red wine, green tea.

affeine junkies rejoice. According to Dr. Agatston, studies have shown that coffee is high in antioxidants and reduces the risk of type 2 diabetes. Up to three cups a day also increases cognition levels and helps decrease the risk of Alzheimer’s disease, Agatston says.

Back to the importance of resveratrol, a compound with antioxidant properties, which can also help prevent cancer, according a recent study from the UK’s University of Leicester. Resveratrol is found in dark-skinned berries and grapes. Madirans and Cabernets typically contain large amounts of procyanidins, an antioxidant that helps reduce cholestrol and increases arterial health.

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A past study conducted by researchers at the University of California at San Francisco suggests that food cravings are triggered by stress or anxiety, in which cravings for sugar and fat increase when under stress.

Dana Hunnes, Ph.D., MPH, RD, a senior dietitian at Ronald Reagan-UCLA Medical Center, has listed three theories that might explain the reason behind food cravings: low levels of serotonin (a calming hormone that triggers the desire for certain foods); the hypothalamic-pituitary-adrenal axis (HPA) call for a break from the stress; and the body merely signals some deficiencies of some nutrients.

"If we are missing some nutrient in our body, or are deficient, our body will naturally seek out, or crave, foods or other items that contain that missing nutrient," Hunnes told Yahoo Health

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Taste the Rainbow [Eat More Fruits + Vegetables]!

The Virtues of Color

Tomatoes, pink grapefruit and watermelon, which are rich in the carotenoid lycopene, a potent free-radical scavenger that likely protects against prostate cancer as well as heart and lung disease.

Red and Purple
Red and blue grapes, blueberries, strawberries, beets, eggplant, red cabbage, red peppers, plums and red apples are loaded with powerful antioxidants called anthocyanins believed to delay cellular aging and help the heart by blocking the formation of blood clots.

Carrots, mangoes, cantaloupe, winter squash and sweet potatoes are rich in the cancer-fighter alpha and beta-carotene; which, protect the skin against free-radical damage as well as promote the repair of damaged DNA.

Orange and Yellow
Oranges, peaches, papaya and nectarines are high in beta-cryptothanxin; which, supports intracellular communication and may help prevent heart disease.

Yellow and Green
Spinach, collards, corn, green peas, avocado and honeydew are sources of the carotenoids lutein and zeaxanthin. These antioxidants are associated with a reduced risk of cataracts and age-related macular degeneration; which, is the leading cause of preventable blindness in developed countries.

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9:00pm snack! Best thing to have is something light so I made an egg pancake!
It’s just a scrambled egg with extra egg white (dont want to have lots of yolk). I pour the mixture into a hot pan, sprinkle with spinach and salt. Then when it’s cooked, I flip it! So both sides cook and hence why i call it a pancake 😂

However if I made this during the day, deffo would slather a bit of organic honey on top as a post workout snack 💪