5 Foods You Must Avoid

By Kevin DiDonato MS, CSCS, CES


Buying local, fresh foods from Farmers' markets, organic farms, or from your local grocer can go a long way for your budget and your health.  However, not everyone can benefit or wants to shop healthy.  Here are the top five foods to avoid or minimize in your diet for a longer, healthier life and a leaner waistline, followed by the top five foods that will give you amazing health benefits.


Food #1 Low-fat Foods

Food labeling can be very deceptive when it comes to food geared for weight loss.  Low-fat foods are one of the products to be careful about.  Just because the food says "low fat," does not mean the food is low calorie.  Be sure to check the label and see how many calories are typically in the product.  Most people associate low-fat foods with lower calories, so they tend to eat more.  Do not be fooled by this deceptive labeling technique.

Food #2 Sugar-Free Foods

Sugar-free foods are geared to people with diabetes or at risk for developing diabetes.  Sugar-free foods have low calories and no sugar. 
However, look at the label under sugars, and you will see something interesting.  Sugar-free foods tend to have sugar alcohols, which is an ingredient designed to give it sweetness.  Most of the time, sugar alcohol is made from sugar products, which can lead to increased calories.  Sugar alcohols carry between 1.5 and 4 calories per gram.  Not only do you get extra calories, but you also can get cramping, bloating, and other gastrointestinal problems if you ingest too much.

Food #3  Commercial Smoothies

Normally, smoothies are associated with healthy eating.  They have skim milk, fruit, and yogurt, so they are considered a great, healthy food.  Some commercial smoothies, however, have many hidden calories from extra sugar.  Some smoothies are also made with ice cream, so you end up ballooning sugar, fat, and calorie content.  Most of the time, the fruit in smoothies is blended up into fruit juice, or fruit juice is added.   This eliminates the fiber that is found in the skin of most fruits.  My advice:  Make your smoothies at home, and leave the commercial smoothies on the shelf.
   
Food #4 Commercial Yogurts

Yogurt, again, has been considered a natural health product containing calcium, probiotics, and other products that have been shown to be beneficial to our health.  Look at the label again, and you might see something surprising.   When looking at the label, some of the first few ingredients in yogurt are different forms of sugar.  All this extra sugar can lead to weight gain and stubborn, hard-to-lose body fat.  So again, read the label and see exactly what is in the product before you choose the yogurt of choice.

Food #5 Sugary energy drinks including items with added vitamins and minerals

Energy drinks have been advertised as giving you that extra pick-me-up during the day, and a way to increase the intensity of your workouts.  Energy drinks can contain high amounts of caffeine and sugar, which gives you that initial pick-me-up, but you end up crashing hard later.  Also, some drinks that have added vitamins and minerals, can have loads of sugar as well.  So stop and think before you drink and choose something lower in calories and sugar, maybe something like coffee or tea.

Next, I am going to share with you 5 foods that are beneficial to your health, and you might not even know it.


Food #1 Swiss Chard

Aging can create many different problems for people.  Wrinkles, lack of balance, and our eyesight can worsen, and are just some of the different things that happen with the aging process.  Swiss chard is considered a super food because of some of the amazing caroteniods that can be found in this leafy green vegetable.  Swiss chard contains high levels of lutein and zeaxanthin that have been shown to help with good eyesight.   These two caroteniods have been shown to build up in the eyes, which help with the way light rays enter our eyes and are absorbed.

Food #2 Pepper, Especially Capsaicin
So most of you are probably asking why pepper is on the list.  Pepper is a zero-calories food that can add a lot of flavor to your foods.  Not only does it pack a great punch to your foods, but capsaicin has been shown to have tremendous anti-inflammatory properties.  It has also been shown to be helpful in fighting some cancers because of its anti-cancer effects.

Food #3 Wheatgrass

There are plenty of juices out there that contain Wheatgrass which is chock full of vitamins and minerals that will keep you healthy.   Loaded with Vitamins, B, C, and E, this food can help to clean out your system and fight infections.   Not only does this food contain essential vitamins and minerals, but it also is a complete protein.  This food is full of the essential amino acids that our bodies require for building muscle.   The high concentration of vitamins helps protect the body from stress that our bodies are under daily.


Food #4 Tahini

Tahini is now found in most grocery stores as an excellent source of all the B vitamins as well as calcium.  B vitamins are essential in development of healthy cells in the body, especially red blood cells.   B vitamins can also help in raising metabolism, and help our immune system become stronger.  Tahini also holds a surprising amount of calcium, zinc, and copper.  The high levels of calcium can help keep bones strong and healthy, and might be responsible in fighting some cancers. Tahini also holds an abundance of fiber, specifically sesamin and sesomolin, which can have positive effects in lowering cholesterol.


Food #5 Avocado

This amazing fruit helps reduce inflammation through some of the carotenoids found in the green, fleshy part of the avocado. This vegetable also has a tremendous amount of fat, but the good fats that are beneficial to the body. The main source of fat is Oliec acid, which helps with fat absorption and also helps to lower the risk for developing heart disease. Avocados also have phytosterols, which keep inflammation in the body under control.

How Does Sleep Deprivation Affect Your Quick Weight Loss?

Whether you are a college student, night shift worker or you are a parent with small children you may struggle to get regular sleep yet you want quick weight loss.  The sleep recommendation provided by the National Sleep Foundation recommends 8 hours per night.  According to the CDC and a National Health Interview Survey shows that 30% of Americans who are 30-64 years of age sleep less than 6 hours per night.

There is a prevalence of chronic sleep loss in America and it is troubling because for those looking to lose weight or who are following a healthy weight loss diet plan their attempts may be wasted.  Research is showing that long term sleep loss is related to an increase in obesity and diabetes.

This research is even showing that partial sleep deprivation can manipulate key hormones that impact weight loss and weight gain.  Lack of sleep can also affect insulin sensitivity, your appetite control and the amount of energy you expend when at rest.  When these key hormones are affected it can predispose you to weight gain and obesity by causing insulin resistance. 

Insulin resistance is a common symptom that leads to Type 2 diabetes and increased weight gain.  When insulin resistance happens your body must produce extra insulin to get rid of the glucose out of your bloodstream.  The reason your body has to produce extra insulin is because it doesn’t efficiently signal, which means the blood glucose is not cleared.  If this resistance is to continue your pancreas becomes damaged and cannot continue to produce enough insulin.  The end result is you will need to start taking insulin medications and your weight loss will stop.

Sleep loss may also increase your appetite and entice cravings for high carbohydrates food along with creating insulin resistance.¹   Lack of sleep not only affects your insulin sensitivity but also affect cortisol levels and numerous other hormones that directly affect feeding.  The result is you will battle an increase in appetite when your blood sugars are not in control.²   

Cortisol is a stress hormone that directly influences blood sugar levels and is associated with an increase in obesity and specifically belly fat.  Your healthy weight loss comes to a stop when cortisol levels are elevated.  Some research has shown that 1 sleepless night may increase your cortisol levels.  A study of 33 men were examined for 36 hours and some slept 8 hours, 4 hours of sleep and also total sleep deprivation.  Those who slept 4 hours had a cortisol elevation of 37% above baseline and those who had total sleep deprivation had an elevation of 45% in cortisol levels.³

Cortisol levels that are too high is detrimental because it breaks down muscle protein, which then contributes to elevated blood glucose levels.   This can lower your metabolism because of the muscle loss.

Getting away from the science a little a common potential side effect of not sleeping enough is it creates the opportunity to eat more times throughout the day.  If you spend more time awake you are more likely to eat an extra meal or two.  Now add to what I talked about above and the fact that your appetite may be elevated because of the hormones being out of whack and you could easily eat too many calories.  You also may be tired and not feel like choosing healthier foods, but instead choose the processed convenience type foods that are or poor nutritional quality and higher in calories.  Studies have shown that people actually eat more on average when they get less sleep.⁴ 

Spaghetti al Forno

Ingredients

• 1 1/2 tablespoons olive oil , plus more for drizzling
• 1 small onion , finely chopped
• 2 carrots , peeled and finely chopped
• 1 stalk celery , finely chopped
• 4 cloves garlic , minced
• 1 can (28 ounces) diced tomatoes
• Salt and freshly ground pepper , to taste

• 1/2 pound whole wheat spaghetti or linguine
• 2 tablespoons chopped flat-leaf parsley
• 1 large pinch red pepper flakes
• 3/4 cup grated Parmesan cheese
• 2 tablespoons whole wheat breadcrumbs

Directions

To make sauce: In a large saucepan, heat oil over medium heat. Add onion, carrots, celery and garlic. Cook, stirring frequently, until vegetables begin caramelizing, about 12 minutes. Turn heat to low; cook until very soft, 10–15 minutes. Raise heat to medium; add tomatoes. Bring to a simmer and partially cover. Cook 30–40 minutes, stirring occasionally. Season with salt and pepper.

Preheat oven to 450°. Bring a large pot of water to a boil. Cook spaghetti according to package directions, subtracting several minutes off cooking time so it comes out very al dente.

Drain well; add to sauce. Add parsley and red pepper flakes; toss to combine. Transfer to a 2-quart baking dish. Spread level. Sprinkle with cheese and bread crumbs. Drizzle with olive oil. Bake until top is browning and sauce is bubbling, about 15 minutes. Serve immediately.

25 SUPERFOODS THAT GOOD FOR YOUR DIETS

Seaweed (Hijiki, Wakame, Kelp, Nori)

Think of eating seaweed as going directly to the source—this is where fish procure their Omega-3's, meaning you can skip the fish and go straight to the seaweed. Seaweeds are also a two-for-one deal, nutrition-wise: They contain nutrients commonly found in green, leafy vegetables, along with most minerals found in the ocean. They're also full of magnesium, which may prevent migraines and asthma attacks. Grate nori on popcorn and eggs, add wakame to soups, and marinate hijiki with sesame oil for a quick salad.

Figs

Used for millennia is ancient Mediterranean and Middle Eastern cultures, figs are an excellent source of dietary fiber (almost 2 grams each!). They're also a good source of calcium and potassium.

Flaxseed

Omega-3 fatty acids are a hot nutrition buzzword, and for good reason—they speed up cell metabolism and reduce inflammation in the body, reducing triglyceride levels and lowering blood pressure. One of the easiest ways to get them is from ground flaxseed. For a fast hit, sprinkle some on oatmeal or baked dishes

Dark Chocolate

It's just like chocolate to crash the party, but it's no mistake that the dark variety confers health benefits. Dr. Aviva Romm, President of the American Herbalists Guild, says that the high antioxidant levels make it a perfect indulgence. Chocolate is high in flavonoids, substances that have been shown to improve blood flow, suppress coughs, improve memory, and give you hydrated, smooth skin. A 1 oz. dose of chocolate a day is now officially the doctor's order

Green Tea

While all tea (black, white, and green) has protective antioxidants, green tea contains the most bang for your sip. It's full of a metabolism-boosting compound called EGCG, which prevents damage to the heart muscles. Green tea may also improve bone density, but avoid adding milk to your cuppa—it may reduce the body's absorption of the catechins.

Walnuts

Of all nuts, walnuts contain the most alpha-linolenic omega-3 fatty acids, which lower LDL (bad) cholesterol and may reduce inflammation in arteries. Walnuts are also a great source of antioxidants, vitamin E, selenium, and magnesium.

Sesame Seeds

Tiny, tasty sesame seeds contain unique lignans (or plant compounds), including sesamin and sesamolin, which can help lower cholesterol. The seeds are a good source of calcium, phosphorous, and zinc—as well as copper, which research suggests may help maintain strong bones

Canned Salmon

King, sockeye, and coho salmon have more DHA plus EPA omega-3 fatty acids than almost any other seafood, as well as some of the lowest mercury levels. Nutritionally, wild-caught Alaskan canned salmon is as good as fresh, and it costs a fraction as much. The Monterey Bay Aquarium also champions this fish's sustainability

Sardines

Wild-caught sardines are low in mercury (unlike some types of tuna) and high in vitamin D; a three-ounce serving has as much calcium as a cup of milk. Even better, they're one of the Monterey Bay Aquarium's top picks for sustainability

Yogurt

Like the milk it's made from, yogurt is a very good source of calcium, phosphorus, and protein. Unlike milk, real yogurt also contains probiotics, the good bacteria your digestive system needs to process and benefit from all the other things you eat. One, Lactobacillus casei, boosts immune response

Miso

Deeply flavorful miso, a fermented soybean paste, is a great source of low-calorie protein (two grams in a 25-calorie serving). It also contains B12 and is a good source of zinc, which helps the immune system function properly

Ginger, Cayenne, Black Pepper

That heat on your tongue when you eat spices such as ginger, cayenne, and black pepper is evidence of gingerols, capsaicin, and piperine, compounds that boost metabolism. They also have an aphrodisiac effect—but avoid consuming them if you're bothered by hot flashes

Cinnamon

Cinnamon is the gold medalist of the spice rack, with one of the highest antioxidant levels of all herbs and spices. It also has a positive effect on blood glucose levels, so adding it to foods can keep you feeling steady and satiated

Oregano

Superstar levels of antioxidants mean that a half teaspoon of dried oregano has the benefits of a spinach salad. Oregano has the ability to act as an expectorant, clearing congestion, and can also improve digestion

Turmeric

Turmeric, used in holistic medicine as a digestive aid and wound healer, can also serve as an anti-inflammatory, so reach for the curry (turmeric is a primary ingredient) when nursing a toothache or a sprain.

Spelt

Like whole wheat, ancient spelt is sweeter, nuttier, and higher in protein than its processed relatives. Both are also good sources of manganese and copper

Whole Grains

Don't eat whole grains (such as buckwheat and quinoa) just because they are high in magnesium, B vitamins, fiber, and manganese. Do it because they taste great—nutty, buttery, earthy. And that, in turn, may actually help you to not overeat—one study found that people feel fuller after eating buckwheat than after eating other grains

Alliums

Alliums, the botanical family that includes leeks, onions, and garlic, share many remarkable traits. They can help lower blood pressure and cholesterol levels. Research suggests they inhibit the growth of prostate, stomach, and colon cancer cells. They also have antibiotic properties—so they can ward off germs as well as vampires

Dark, Leafy Greens

Dark, leafy greens such as spinach, kale, and swiss chard are an excellent source of iron (especially important for women), vitamin A, and lutein for eye health. Best of all, you know those omega-3s everyone's talking about? They reside in dark greens (including seaweed, which is why they're concentrated in fish)

Blueberries

Fresh or frozen, blueberries have sky-high levels of antioxidants, which combat the damage done by inflammation. Anthocyanins, the natural plant compounds that give blueberries their deep color, may have antidiabetic effects as well. And new research suggests blueberries might protect the heart muscle from damage.

Cruciferous Vegetables

Cruciferous vegetables—cabbages, cauliflower, broccoli rabe—contain a powerful range of disease fighters. One particular hero, sulforaphane, may increase enzymes that lower the incidence of colon and lung cancers

Sweet Potatoes

Whether orange or white, sweet potatoes contain phytonutrients that promote heart and eye health and boost immunity. They're flush with beta-carotene (thought to lower breast cancer risk) and vitamin A (which may reduce the effects of smoking)

Horseradish

Glucosinolate-rich horseradish fights cancer and kills bacteria. It's also a good source of calcium, potassium, and vitamin C, which, among other things, helps maintain collagen

Beets

The pigment betacyanin, which gives beets their distinctive hue, is just one of several disease-fighting phytonutrients found in this root vegetable. Beets are also a good source of folate, which guards against birth defects, colon cancer, and osteoporosis, and are high in fiber and beta-carotene

Avocados

Creamy, succulent avocados not only contain the best kind of fat (monounsaturated oleic acid) but also help your body block the absorption of bad fats (cholesterol). They're high in lutein, which aids eyesight, and in potassium and folate, which may reduce the risk of stroke and cardiovascular disease. And they're low in pesticides

Strategies for Healthy Aging

By: Brian St. Pierre, CSCS, CISSN

Over the past century life expectancy has grown tremendously to nearly 80 years of age. This increase has led to a surge in interest on the best methods to maintain our youth, and age as gracefully and healthfully as possible. This is probably due to the fact that we now die less from infectious disease, and more from chronic, degenerative diseases.
 
People don’t want to live longer with a poor quality of life; we want to live longer while maintaining a high level of functional capacity and high quality of life.  This is where eating a balanced diet rich in real, whole, minimally processed foods, exercising regularly, minimizing stress, and supplementing appropriately comes into play.

There is an absolute boatload of information out there on how to maximize your nutrition, exercise to improve your health, and steps you can take to minimize stress.  But what about proper supplementation?
 
Unfortunately there is also a lot of hyperbole and misinformation on supplementation. What foods, extracts, or compounds have actually been shown improve your quality of life as you age?

Well a few of these foods are green tea, pomegranates, and a compound in red wine called resveratrol.  They each have their own uniquely powerful benefits that contribute to your health, and help you to maintain your energy and vitality as you age.

Green tea contains some powerful compounds called catechins, with the most studied and most beneficial catechin being epigallocatechin-3-gallate, or EGCG. EGCG makes up about 10-50% of the total catechin content of green tea, and it is 25-100 times more powerful than vitamins C and E!

EGCG has many powerful properties, it may:

•    block the mutation of cells
•    reduce cell damage
•    block the liver enzymes that convert certain compounds into cancer-causing agents
•    reduce the damage to blood vessels in smokers
•    boost white blood cell counts
•    decrease blood pressure
•    decrease blood sugar
•    help maintain a healthy bodyweight
•    decrease risk for 7 cancers and counting

Pomegranate is one amazing fruit with tons of health benefits of its own. There was a recent study that looked at 10 different antioxidant-rich beverages, and ranked them according to four different methods of antioxidant capacity and potency: oxygen radical absorbance capacity (ORAC), trolox equivalent antioxidant capacity (TEAC), 2,2-diphenyl-1-picrylhydrazyl (DPPH), and ferric reducing antioxidant power (FRAP), as well as their ability to prevent the oxidation of LDL cholesterol.
 
After all this data had been taken into account, the beverage with the greatest antioxidant capability was pomegranate juice!

Pomegranates may:

•    decrease your blood pressure
•    slow the progression of prostate, lung and breast cancer
•    reduce plaque in the arteries
•    increase blood flow to the heart and genitals (a natural Viagra?)
•    prevent the deterioration of cartilage
•    prevent or slow the progression of Alzheimer’s disease
•    contain anti-microbial properties

Resveratrol is another highly-studied compound that may help you age more gracefully. In the same study that found pomegranate juice to have the highest total antioxidant capability, red wine and concord grape juice came in second and third respectively. These are the two greatest sources of resveratrol on the planet!

In a recent study done on mice, it was found that those given resveratrol for one year had significantly less symptoms of cardiovascular disease, osteoporosis, cataracts, and decline in motor coordination compared to mice that did not get it. The resveratrol-treated mice also had liver and muscle tissues resembling much younger animals. Clearly that is one way to age more gracefully!

Other data has found that resveratrol can activate Sirt1, which is a protein that helps to regulate lifespan in several animals. Stimulation of Sirt1 actually seems to slow down the aging process!

To truly maintain your energy and vitality requires a combination of high-quality nutrition, regular exercise, stress management, and appropriate supplementation. Consuming a diet that maintains a healthy weight and contains plenty of anti-inflammatory and anti-oxidant compounds is essential - as is regular exercise and ensuring plenty of high-quality sleep.
 
Consistency is also the key to benefitting from these anti-oxidant compounds which is why you see these natural ingredients in supplement form.  Using specific supplementation to maximize your ability to neutralize free radicals, decrease inflammation, and slow down the aging process seems to be the most effective method for promoting healthy aging.  It allows you to be be consistent with consuming these quality anti-aging nutrients so that your body can clean itself of the damaging free radicals.

The 12 Safest And
Most Effective Pain Relievers

These anti-inflammatories are some of the most powerful, safest, and most effective pain relievers in the world. By feeding your body with the following ingredients, you'll give your body a powerful and proven one-two punch against inflammation and pain.

Proteolytic Enzymes Research indicates these enzymes work throughout your entire body to help it fight inflammation... dissolve scar tissue... cleanse and thin the blood... plus even boost cardiovascular, respiratory and immune function. In other words, proteolytic enzymes are the final line of defense against disease, illnesses, pain and everything else that happens inside your body. And unfortunately with the nutrient-deficient food we're eating today, the vast majority of adults today have dangerously low levels of these enzymes! The easiest and most affordable way to get them in your body is by taking Heal-n-Soothe on a regular basis.	Bromelain This special natural compound which is extracted from pineapple contains several proteolytic enzymes that have been shown to short-circuit multiple pain pathways in the body. It has been studied extensively since it's discovery in 1957 and hundreds of studies have shown it to reduce inflammation, reduce and prevent swelling and remove waste and toxins from the blood. For example, in one study, 77 patients taking Bromelain experienced significant reduction in pain and swelling.
Turmeric Extract Turmeric has the unique ability of using its antioxidant powers to seek out and destroy free radicals in the body which contribute to pain and swelling. A recent study done at the prestigous Sloan-Kettering Cancer Research Center in New York. In this study they found that Turmeric was more safe and precise than asprin in stopping inflammation by shutting down the COX2 enzyme responsible for pain. And Turmeric caused none of asprin's typical gastrointestinal irritation!	Papain Papain is unique in that it's been shown to actually attack tumor cells and boost the immune system! It also contains a wide range of proteolytic enzymes and works by breaking down proteins. In studies it has been shown to be effective in the treatment of numerous conditions such as diabetes, herpes, cancer and digestion issues like bloating and chronic indigestion. It's an enzyme very few people have enough of, yet if they did, would reduce the frequency of a lot of common diseases and disorders!
Devil's Claw Numerous studies have proven it's effectiveness in reducing pain and inflammation. In fact, one study found that Devil's Claw was as effective in treating arthritis pain as common drug, phenylbutazone... which is so strong it's even used to treat pain in horses! There have also been several studies on humans which show that Devil's Claw is as effective as COX-2 inhibitors... without the deadly side effects! A series of studies completed in Germany found that the main ingredient in Devil's Claw was indistinguishable from Vioxx in the treatment of chronic low back pain!	Boswellia Extract One of the most widely used herbs in Indian medicine, it has been used for centuries by traditional Indian healers to reduce pain and inflammation. Hundreds of studies have been done proving it's effectiveness and in addition to being a powerful and safe, natural anti-inflammatory, Boswellia has also been shown to support healthy blood circulation. In a randomized, double-blind, placebo controlled study, 30 patients received 333mg, 3x a day of Boswelia. The group who received the Boswelia had a significant reduction in pain and swelling and experienced an increase in joint mobility and flexibility as compared to the placebo group.
Vitamin E This fat-soluble vitamin is an essential nutrient for humans and is known for it's powerful anti-oxidant properties. Vitamin E has been shown to be beneficial in numerous situations and conditions such as controlling high blood pressure, maintaining healthy and balanced cholesterol levels and boosting immune system function. Plus... it has also been shown to improve circulatory conditions, skin health, memory and more. In short, it benefits virtually your entire body!	Ginger Extract Used for over 2,500 years in Asia, Ginger has been used to treat nausea and to reduce pain and inflammation. It works by decreasing the amount of prostaglandins, which are what cause you to feel pain. In other words, it does what NSAID's and prescription pain meds do, but in the way nature intended it to do so... instead of forcing it and causing side effects!
Rutin Found naturally in a variety of plants and fruits, this flavanoid has been shown to have a strong anti-inflammatory effect due to it's powerful anti-oxidant activity. Reducing your inflammation leads to changes throughout your entire body. Changes such as ... a reduction of pain... increased circulation and dozens of other health benefits which ramp up your energy!	Citrus Bioflavanoids Citrus bioflavanoids aid in the absorption of vitamins and act as important anti-oxidants. They also inhibit collagenase and elastase, the enzymes responsible for the breakdown of connective tissue. That way your joints and ligaments stay as healthy as when you were a teenager! In addition to protecting connective tissues, they also protect against free radical damage.
L-glutathione There are literally over 20,000 research studies available on how glutathione can help your body in everything from cancer prevention to more supple skin. Glutathione is quite literally THE most important antioxidant in your body. The benefits of increased glutathione are virtually endless, since glutathione is the antioxidant that controls ALL other antioxidants in your body. It is the ONLY antioxidant in your body that has the ability to eliminate ALL free radicals, not just specific types!	Mojave Yucca (root) The Mojave Yucca root has more benefits than you could shake a stick at! These improvements in your health include migraine relief... decreased blood pressure, cholesterol and triglycerides...better digestion... reduction of muscle spasms... improved blood circulation... treating various skin conditions... healing wounds... and it even promotes shiny and healthy hair.

2 Pre-Meal Tricks to Control Your Blood Sugar Response and Stay in Fat-Burning Mode

In several other articles, I've told you about some of the really cool experiments that Tim Ferriss has done in his new book that I read recently, The 4-Hour Body, and I wanted to show you this one today, because it's pretty cool, and also a simple thing to do...
You may have heard different websites or anecdotes in the past about these 3 substances and their possible effects on reducing the blood sugar response of a meal (taken either before or during a meal), which can, essentially help to keep insulin levels lower post-meal and keep the body from depositing extra body fat.  Maintaining lower and more stable blood sugar levels also helps to prevent cravings.
These 3 substances that he tested pre-meal are:

• vinegar
• lemon juice
• cinnamon

But do they actually work in controlling blood sugar response from a meal?
Well, that's what Tim decided to test out on himself as one of his experiments that he did in The 4-Hour Body.  Tim actually used a blood sugar meter (normally for diabetics) that attached probes into his abdomen to get constant measurements and graphs of his blood sugar and response to different foods and meals.
In his tests, he tested ingesting all 3 of these "substances" before meals in separate tests.
The results?
The pre-meal vinegar
The vinegar failed!
Tim tested both white vinegar and balsamic vinegar and neither showed any lowering effect on his blood sugar in his tests.  He even drank 3 Tbsp+ of vinegar before meals as a last attempt to see if vinegar could have any blood sugar controlling effects.  But he found no effect.
Tim includes some theories in his book on why the vinegar didn't have any effect.
The pre-meal lemon juice
Better news with the lemon juice! 
In Tim's personal tests, he used 3 Tbsp of fresh-squeezed lemon juice (not store-bought stuff with preservatives and artificial additives) prior to his meals and this lowered his blood sugar response to meals (compared to his controls) by approximately 10%.
Remember that lowering the blood sugar response to a meal can help to control insulin levels and therefore keep your body in fat-burning mode for longer...and prevent cravings too!
The pre-meal cinnamon
Yet another score!
If you've read my articles in the past, it's no secret that cinnamon can be powerful in terms of helping to blunt blood sugar response to a meal.  In fact, I regularly take 2 cinnamon capsules (approx 1 gram) if I know I'm going to eat a meal that contains moderate or high levels of carbohydrates.  Some studies show that cinnamon can reduce the glycemic response of a meal up to 29%!
But there are different types of cinnamon...so which is best?
Tim actually tested 3 types of cinnamon in how they affected his blood sugar response to meals.
Saigon cinnamon (aka Vietnamese cinnamon) was found in Tim's tests to be the most effective at controlling blood sugar.
Cassia cinnamon came in 2nd place in effectiveness
Ceylon cinnamon came in 3rd place in Tim's tests in effectiveness in controlling blood sugar response to a meal.
Tim did note however that all 3 types of cinnamon helped control blood sugar to some extent.  I personally like to use cinnamon in smoothies, in yogurt or oatmeal, with apples and almond butter, or in capsule form before any meals that are going to have more than 35 grams of carbohydrates.
Keep in mind that if you take medications, you need to consult with your doctor to make sure that cinnamon use does not interfere with the medications (especially with blood thinners).  Tim also warns that 4 grams per day (about 1.5 teaspoons) is probably the max amount of cinnamon that anyone should take.
So there you go!  Lemon juice and cinnamon are the 2 tricks that Tim revealed through his own blood sugar testing that helped to control blood sugar response, fight cravings, and therefore can help you to maintain lower insulin levels and stay in fat-burning mode longer!

12 Ways to Encourage Better Sleep

By Kevin DiDonato MS, CSCS, CES

Night is the time that we lay down and drift off to dream land, recharging our internal batteries and preparing ourselves for the next day.   However, some people do not get the full benefits of sleep and what sleeping has to offer our bodies.


Sleep is one of the most important routines for our health and well-being.  Sleep replenishes the body, helps to repair tissue, eases the mind, and sleep helps with weight loss.  If you have trouble falling asleep and staying asleep, then read on for the top 12 ways to help get a better night’s sleep.


Top 12 List:

12) Skip the water fountain before bed

Why it is important: Drinking right before bed can lead to disturbance in sleep by running to the bathroom during the night.

What you can do to help:  Drinking water is important to keep up with hydration and can help with weight loss.  Try to minimize the amount of fluid that you drink at night to prevent excessive trips to the bathroom.

Tips: Try to stop drinking fluids after 8 pm in order to help minimize waking for bathroom needs.


11) Keep the morning roasters for the morning

Why it is important:  Caffeine is a stimulant that is produced to keep us alert and function.

What you can do to help:  If you crave coffee in the afternoon, switch it up to decaf.  Caffeine stays in the body for a long time, and can keep you awake long past your set time for bed if you drink it in the afternoon.

Tips:  Keep your caffeine intake to the morning, and switch to decaffeinated coffee in the afternoon, or avoid caffeinated beverages all together.

 

10) Create your “schedule”

Why is it important:  Getting yourself on the right schedule will allow your body to keep your body’s natural sleep cycle on schedule.

What you can do to help:  Just like work, try to get into the habit of setting an early time for you to go to bed, and a time for you to wake up.   Your body will get used to the routine, and if you have gotten the right amount of uninterrupted sleep, your body may be able to wake you up without the aid of an alarm.

Tips:  If you are finding that you are unable to get up without the use of an alarm, or you find yourself hitting the snooze more than once, then it might be time to rethink your bed time.   Set an earlier time for bed, which will allow your body enough time to sleep and recover.


9) Get your body moving

Why it is important:  We all know the importance of exercise on the body (decreased fat mass, increase muscle mass and energy).  Exercise can also can lead to better quality of sleep by doing regular aerobic exercise.

What you can do to help:  Try to maintain an active exercise schedule that involves plenty of cardiovascular exercise, strengthening, and flexibility work.  This will alleviate stress levels and leave your body relaxed, nourished, and healthy

Tips:  Since exercise stimulates the system and gives you extra energy, avoid exercising right before sleep unless you do not want to sleep.  Try to exercise in early afternoon or morning to help ensure you get a great night’s sleep


8) Say No, No, No….to Nicotine

Why it is important:  Nicotine, which is commonly found in tobacco and smokeless tobacco products, has a stimulating effect on the body.

What you can do to help:  If you can, take the steps to quit.  That is the first and best step in helping you to avoid nicotine.  If you are unable to, or do not want to, then avoid smoking or using smokeless tobacco before bed.

Tips:  Remember that nicotine is a stimulant to the body.  Even though the initial phase may relax you, the body is still stimulated which might make it harder to fall asleep.

 

7) Wanted: Intimate moments and sleep…ONLY!

Why it is important:  The bed should only be used for sleeping and sex to prevent added anxiety that might be associated with bedtime.

What can you do to help:  Avoid doing work and discussing emotional/serious topics in your bed.  This can lead to added stress or anxiety when trying to fall asleep.   Even days after tough conversations happen when you lay in bed, the stress and anxiety can still last for long periods of time, adding to a restless night’s sleep.

Tips:  Keep work and emotional conversations out of the bed and bedroom to help ease anxiety, and help you sleep more like a baby.

 

6)  Quiet the mind

Why it is important:  The longer you stay in bed, the more anxious and frustrated you are going to get, which will lead to a later night, which might alter your normal sleep patterns.

What you can do to help:  If you are having a hard time getting to sleep, get out of bed and grab a good book and sit in your favorite chair.  Avoid turning on a bright light, which will only ruin your sleep cycle.  Instead, use a low-watt bulb, and find a relaxing spot.   During this time you can read or try meditation exercises to help lull you back to sleep.

Tips:  Staying in bed adds extra stress which prevents you from falling asleep.  Get up out of bed and do some relaxing exercises, or something that will relax you enough to allow for a more restful sleep.

 

5) Disconnect from being connected

Why it is important:  Extra light can interfere with our normal sleeping patterns.  Looking at the TV, a computer monitor, or even your cellphone, stimulates the mind, making it harder to fall asleep.

What you can do to help:  Avoid watching TV, using your laptop for work, and leave your cellphone away from your bed.

Tips:  If you find it hard to fall asleep after using one of these devices in bed, refer back to #6 for ways to relax the mind and prepare you for sleep.

 

4)  Live in a “cave”

Why it is important:  Using lights in the room will stimulate the body to believing that it is daytime, disrupting your cycle.

What you can do to help:  Not really like a caveman, but keep as much light out of the room as possible.  Get light-shielding blinds and keep the room dark and comfortable.

Tips:  Even the smallest light can disturb your sleep.  Try to avoid as much light as possible to ensure a good night’s sleep.

3) Write it and Forget it

Why it is important:  Stress throughout the day can translate to bad dreams or inhibit sleep.

What you can do to help:  Keep a journal by the side of the bed so, if you do wake up for something related to the stress of life, you can write it down.  This allows you to write it and forget it, allowing your body not to get overstimulated and keeping you up longer than you need to be.

Tips:  Keep a pen and a notebook by the bed to jot down those ideas that you have during your sleep, so you are not constantly thinking about them.

 

2)  Feed the beast

Why it is important: Going to bed hungry has the same effects that going to bed on a full stomach can do.  Not only will you stay hungry, but you might end up getting up anyhow and filling your stomach with calorie-dense foods that are bad for your health and will ultimately disrupt your sleep.

What you can do to help: Try not to go to bed hungry by replacing high-calorie meals with smaller-calorie meals to keep your belly feeling full and satisfied.

Tips:  Eat a small nutritious snack before bed to ease you into dreamland.

1) Let the cat do the napping

Why it is important:  Taking long naps during the day may prevent you from getting to sleep at night, or keeping you asleep throughout the night.

What you can do to help:  Now there is nothing wrong with napping during the day.  Taking a nap 8 hours after you wake up has been shown to be beneficial to your health.    Disrupting your natural sleep cycle can be detrimental to a good night’s sleep, though.  Avoid naps during the day if you can; if not, try to keep the naps to a shorter period of time.  Sometimes napping is important to catch your body up and help recover from the sleep debt.

Tips:  If you do need to nap, try to keep the nap to only 15 to 20 minutes to avoid disturbing your sleep at night.

These are tips that might help you in your quest to a better night’s sleep.  If you are unable to sleep or are still experiencing restless sleeping, make sure to follow up with your doctor to rule out any more serious health problems that you might be experiencing.

Having a good night’s sleep can leave you feeling rejuvenated and ready to face any challenge that might come your way.  Sleep can also be your little secret to the fountain of youth, helping in the anti-aging process.    Incorporate these tips to help you finally catch some of those Z’s that you have been after!

Weight Loss Offender: HIGH-FAT, HIGH CARBOHYDRATE FOODS

When you mix fat and simple carbs it stimulates even more fat storage and increases your risk for heart disease. Avoid these fatty, carby foods and swap them with these healthier options. 

DON'T EAT: POTATO CHIPS
INSTEAD EAT: BAKED CHEESE CRISPS

WHY: It should be a no-brainer to understand why potato chips are offensive: it’s a fried white potato with salt. However, many people still consider potato chips an easy, acceptable snack. Even though today’s potato chips contain little to no trans fat, they’re still a fattening combination of high-glycemic carbs and oil.

INSTEAD: Cheese crisps are a healthy home-made alternative to chips providing a rich source of calcium.  Recently UK researchers evaluated the health implications of diets high in cheese and dairy products in healthy middle-aged men. They found that increased consumption of full-fat dairy products did not negatively affect heart disease or diabetes risk or increase body weight.

BONUS TIP: To make cheese crisps at home, take 1 cup grated hard cheese (such as Parmesean or Romano) - NOT the dried powdery stuff. Toss cheese with savory  seasonings such as garlic powder or hot pepper powder, (about half a teaspoon for a cup of cheese) or leave plain. Pile 1-4 tbsp cheese (depending on the size you want) on a baking sheet covered with a silicon mat or parchment paper oiled on both sides. Flatten the tops so they are in more or less even and leave at least two inches between smaller mounds, and four inches between larger ones. Bake 5-6 minutes at 350 F until they are a light golden brown (they will be a little darker at the edges). Enjoy.

 

 

DON’T EAT: DEEP-FRIED VEGETABLE TEMPURA
INSTEAD: SAUTÉED VEGETABLES WITH A TOUCH OF SAUCE

WHY: The Japanese usually make healthy foods, but this is one that they got wrong. Vegetable tempura may contain vegetables, but it’s just as bad as any other deep-fried flour-battered food.

THE REPLACEMENT: Satisfy your vegetable cravings by choosing steamed or sautéed vegetables. Just make sure the sauce they’re cooked with isn’t too high in sugar; soy is better than teriyaki.

 

 

 

DON’T EAT: CHICKEN FINGERS OR BONELESS WINGS
INSTEAD: BUFFALO CHICKEN WINGS

WHY: Chicken finger creators have committed the same crime as those who made tempura: coat a perfectly healthy food with flour and fry it in hot oil. Not only does this add unnecessary carbohydrates, but it also adds deadly trans fats.

THE REPLACEMENT: When you’re jonesing for chicken as your appetizer, order a few baked (not deep-fried) buffalo chicken wings instead, but don’t dunk them in the accompanying ranch dip. Buffalo sauce is low in sugar with only 2g per serving, and the fat in chicken is 75% unsaturated from healthy poly- and monounsaturated fat.  Chicken wings do tend to be very high in calories, so be mindful of how many you eat in one sitting.

DON’T EAT: STARBUCKS CARAMEL FRAPPUCCINO® BLENDED COFFEE
INSTEAD: ESPRESSO FRAPPUCCINO® LIGHT BLENDED COFFEE

WHY: Starbucks advertises this coffee as a decadent treat of coffee, milk and caramel blended with ice and topped with whipped cream and a swirl of caramel sauce. It’s a dreadful combination of sugar and cream, totaling 420 calories, and 51g of sugar.

THE REPLACEMENT: When you still crave a blended coffee from Starbucks, choose the sugar-free light blended coffee, such as the Espresso Frappucino Light without the whipped cream. You’ll save your self 300 calories, 33g of sugar, and 15g of fat.

DON’T EAT: REGULAR PEANUT BUTTER
INSTEAD: NATURAL PEANUT BUTTER

WHY: Peanut butter seems to be everybody’s favorite food and for excellent reasons: It’s a rich source of protein and provides a healthy dose of monounsaturated fats. However, peanut butter manufacturers have tainted this tasty treat by adding hydrogentated oils and sugar in the form of corn syrup or powdered sugar. This decreases the health benefits of this stealth food by adding trans fats in combination with high-glycemic sugar. Trans fats are the worst type of fat that you can put in your body as they are directly related to increased heart disease risk. 

THE REPLACEMENT: Natural peanut butter may not taste as sweet, but it’s still just as satisfying once you train your taste buds to enjoy the pureness of creamy peanuts.

BONUS TIP: When you buy a new jar of natural peanut butter it will contain a layer of peanut oil on the top. This occurs because there is no sugar to hold the oil and the peanuts together, so the oil separates over time. Simply stir back in the oil once opened and store it in the refrigerator to keep it fresh.

 

DON’T EAT: BAKED POTATO
INSTEAD: BAKED SWEET POTATO

WHY: The tasty sweet potato is a nutritional powerhouse compared to the simple white potato. One baked sweet potato (3.5 ounce serving) provides twice the recommended daily allowance (RDA) for beta-carotene and 42% of the RDA for vitamin C. A complex carbohydrate, sweet potatoes provide twice as much fiber as a white potato (4g vs 2g), and have a lower glycemic index (GI). The GI reflects the quality of carbohydrates, and ranks carbohydrate sources according to the body’s glucose response produced when ingesting 50g of available carbohydrate. Several epidemiological studies have demonstrated associations between GI and risk of diabetes and heart disease. Further, weight-loss is greater with diets containing lower GI foods.

BONUS TIP: Home-made sweet potato French fries make a great lunch companion to a lonely chicken breast. To make, simply cut a peeled sweet potato into strips, place on a baking sheet and drizzle with olive oil and a pinch of sea salt. Bake at 350F for 20 minutes and eat with a touch of Heinz organic ketchup once cooled.

Best Nuts For Weight Loss

By Kevin DiDonato MS, CSCS, CES

If you search for diets or diet books on the internet, you come up with many different books or diet plans that guarantee losing weight fast.  Some of these diet plans are healthy, while some of them are not so healthy.  The best way to lose weight, and keep it off, is to watch what you eat and exercise.

A healthy diet full of fruits, vegetables, plenty of fiber, plenty of essential vitamins and minerals, and high-quality lean proteins will help trim your waistline.   Having a healthy breakfast, lunch, and dinner are great ways to maintain adequate calories for weight loss.  However, sometimes you get hungry mid-morning or mid-afternoon and you have trouble finding the right snack to eat.

Nuts are a great food to snack on.  They are full of fiber, healthy fats like mono and polyunsaturated fats, and low in saturated fats.   Nuts are also full of high-quality proteins and provide a great pick-me-up during those hungry times during the day.  A handful of nuts can be great for satisfying your hunger and helping you to lose weight.

Here is a list of the best nuts for helping you lose weight fast!

1) Almonds


Nutrient Breakdown (1 ounce)

Calories: 164
Total Fat:  14 grams
Saturated Fat: 1.1 grams
Monounsaturated Fats: 9.1 grams
Polyunsaturated Fats: 3.5 grams
Fiber: 3.3 grams
Protein: 6 grams

Almonds are a little powerhouse of nutrition.   With heart healthy mono and polyunsaturated fats, almonds have been recommended to help reduce total cholesterol and raise HDL cholesterol.   Almonds are low in carbohydrates, but high in fiber.  Almonds also have high levels of Vitamin E, which is great for the eyes and possibly the skin.   Almonds also have phytosterols found in the skin, which have been shown helpful in reducing cholesterol and protecting the heart.


2) Cashews


Nutrient Breakdown (1 ounce)

Calories: 163
Total Fat:  13 grams
Saturated Fat: 2.6 grams
Monounsaturated Fats: 7.7 grams
Polyunsaturated Fats: 2.2 grams
Fiber: 0.9 grams
Protein: 4 grams

Cashews are a great nut for helping battle both Diabetes and Heart Disease.  Cashews do have a higher fat content than most nuts, but the fat found in cashews can be considered a healthy fat.   Higher levels of mono and polyunsaturated fats make this a perfect snack for heart patients or people looking to watch their dietary fat intake.   Cashews have adequate levels of magnesium and copper, which are minerals needed to maintain proper functioning.

3) Peanuts


Nutrient Breakdown (1 ounce)

Calories: 166
Total Fat: 14 grams
Saturated Fat: 2.0 grams
Monounsaturated Fats: 7.0 grams
Polyunsaturated Fats: 4.4 grams
Fiber: 11.7 grams
Protein: 7 grams

Not only are peanuts loaded with fat-fighting fiber, but they are abundant in plenty of vitamins and minerals that have been shown to fight some diseases, including cardiovascular disease and some cancers.  Peanuts have niacin, Co-enzyme Q10, plenty of antioxidants, and Resveratrol, which has been linked to reduction in cardiovascular disease and some cancers.

4) Walnuts



Nutrient Breakdown (1 ounce)

Calories: 185
Total Fat: 18 grams
Saturated Fat: 1.7 grams
Monounsaturated Fats: 2.5 grams
Polyunsaturated Fats: 13.4 grams
Fiber: 1.9 grams
Protein: 4 grams

Walnuts are a great source of heart healthy fats, with high levels of polyunsaturated fats, which has been linked to lower cardiovascular risk factors.   Considered by some to be the best nut for better heart health, walnuts have been shown to decrease damage from free radicals to certain cells.  The reason for this: walnuts are chock full of antioxidants, which have been shown to reduce damage caused by oxidative stress.

5) Pecans



Nutrient Breakdown (1 ounce)

Calories: 196
Total Fat: 20 grams
Saturated Fat: 1.8 grams
Monounsaturated Fats: 11.6 grams
Polyunsaturated Fats: 6.1 grams
Fiber: 10.4 grams
Protein: 3 grams

At 10.4 grams of fiber, you are getting roughly 10% of your daily intake in 1 ounce of pecans.  So if the fiber content blew your mind, wait for this:  Pecans have an immense amount of the heart healthy fats that can help lower LDL cholesterol, and raise our good HDL cholesterol.  Under 200 calories, pecans provide a healthy supply of Vitamin A, potassium, calcium, and other trace minerals that our body needs for optimal functioning.

6) Macadamia Nuts



Nutrient breakdown (1 ounce)

Calories: 203
Total Fat: 22 grams
Saturated Fat: 3.4 grams
Monounsaturated Fats: 16.8 grams
Polyunsaturated Fats: 0.4 grams
Fiber: 2.3 grams
Protein: 2 grams

Macadamia nuts, like other tree nuts, have been shown beneficial in helping to reduce total and LDL cholesterol and triglycerides, and are recommended in a heart healthy diet.  Having a high amount of mon-unsaturated fats, these nuts can be an alternative to other nuts for helping reduce cardiovascular risk factors.

7) Pistachios



Nutrient breakdown (1 ounce)

Calories: 161
Total Fat: 13 grams
Saturated Fat: 1.6 grams
Monounsaturated Fats: 6.8 grams
Polyunsaturated Fats: 3.9 grams
Fiber: 2.9 grams
Protein: 6 grams

Pistachios are another nutrient powerhouse that is low in carbohydrates with zero cholesterol.  Full of healthy fats and low in saturated fats, this nut can provide you with a moderate amount of calories and nutrients from essential vitamins and minerals, namely potassum, calcium and Vitamin A.  This nut provides plenty of nutrition.

 

Nuts can be a great source of heart healthy fats and plenty of high-quality proteins and fiber.   Eating nuts in moderation for a snack, in recipes, or as a topping, can add plenty of healthy calories to your meal, and provide you with essential nutrients that can help you lose weight, and keep your hunger at bay in between meals.   Although nuts are naturally low fat, low carbohydrates, and sodium, the way the nuts are processed is just as important as the type.  Make sure to buy natural brands and stay away from the salted brands, which will raise the amount of sodium per serving.  

POWER FOOD

Power Food	Vitamins & Nutrients They Contain	Benefits
1. Broccoli	Folate, Vitamin C, and several Carotenoids including Beta-carotene, Lutein, and Zeaxanthin and Glucosinolates	Keeps your blood pressure and gastrointestinal tract healthy, eases cold symptoms, can help prevent prostate cancer
2. Cabbage	Vitamin C, Folate and Glucosinolates	Helps to promote healthy weight loss and healthy aging,
3. Carrots	Several Carotenoids including Beta-carotene, along with Vitamin E	Helps to keep your cardiovascular system and eyes healthy
4. Kale	Vitamin C, Folate, Magnesium, and several Carotenoids including Beta carotene, Lutein and Zeaxanthin	Helps to maintain healthy blood sugar levels, promotes healthy digestion, helps to maintain healthy eyes
5. Parsley	Vitamin C, Folate, several Carotenoids and Flavonols	Fights inflammation, boosts your immune system, helps your body quickly repair wounds
6. Spinach	Folate, Vitamin C, Vitamin E, several Carotenoids, Iron and Calcium	Helps fight infection, build strong bones, and reduce  your tendency to overeat
7. Papaya	Vitamin C, Potassium, and several Carotenoids including Beta-carotene and Beta-cryptoxanthin	Supports healthy male fertility, helps keep inflammation under control
8. Tomato	Vitamin C, Polyphenols, and several Carotenoids including Lycopene	Kills free radicals, supports prostate health
9. Barley Grass	Vitamin B1, B12, Calcium, Vitamin C	Natural alkanizer, neutralizes toxins, helps to keep your liver properly purified
10. Wheat Grass	Vitamin A, Vitamin E, Magnesium, Calcium, Fiber	Detoxifies your body, boosts your energy, keeps your pH levels properly balanced
11. Hyrdrilla Verticillata	Calcium, Magnesium, Manganese, Potassium, Zinc, Copper, Vitamins B1, B2, B5, B6, B12, Vitamin C and Vitamin E	Helps to builds strong bones and healthy immunity
12. Alfalfa	Calcium, Carotene, Chlorophyll, and Vitamin K	Helps to relieve aches and pain, minimizes water retention,  helps to keep your cardiovascular system in top condition
13.Artichoke	Magnesium, Chromium, Manganese, Potassium, Phosphorus, Iron and Calcium	Supports healthy cholesterol and blood sugar levels
14. Brussel Sprouts	Vitamin K, Vitamin C, Folate, Manganese, Fiber, Potassium, Omega 3 fatty acids, Vitamin E, Calcium	Keeps your brain, reproductive organs, eyes, teeth, and bones healthy
15.Cauliflower	Vitamin C, Vitamin K, Folate, Fiber	Protects you from free radical damage, cardiovascular disease, inflammatory bowel disease and ulcerative colitis.
16. Chlorella	Vitamin B12, Vitamin E, Vitamin C, Calcium, Magnesium, Zinc, Potassium	Helps you avoid hemorrhoids, arthritis, asthma, body odor, and depression
17. Onion	Chromium, Vitamin C, and numerous Flavonoids, Fiber	Minimizes water retention, bacterial infections, and is a natural aphrodisiac
18. Collard Greens	Vitamin A, Vitamin C, Vitamin E, Managanese, Calcium	Helps protect against prostate and colon cancer, viral infections, and Alzheimer’s disease
19. Apricot	Vitamin A, Vitamin C, Fiber	Work to keep your eyes and  your cardiovascular system healthy
20. Avocado	Vitamin K, Folate, Potassium, Vitamin B6, Vitamin C	Help your body absorb other nutrients, while also helping to keep your heart, eyes, and prostate healthy
21. Green Bell Pepper	Vitamin C, Vitamin A, Vitamin B6	Promote healthy circulation and cholesterol levels
22. Grapefruit	Vitamin C, Fiber, Vitamin A, Potassium, Folate	Supports relief from aches and pains, while also fighting the effects of free radicals
23. Kiwi	Vitamin C, Fiber, Copper, Potassium, Magnesium	Promote good colon, eye, and heart health
24. Prune	Fiber, Copper, Vitamin A, Potassium	Work as a natural laxative, promote strong bones and heart
25. Strawberry	Vitamin C, Manganese, Fiber, Potassium, Folate	Promotes healthy digestion and helps to minimize oxidative stres