Health and Fitness Tip #196 - 14 Inflammation-Fighting Foods to Eat Every Day

14 Inflammation-Fighting Foods to Eat Every Day

Inflammation is a big buzzword these days — and for good reason. Chronic inflammation can exacerbate and even lead to many serious diseases. Whole-body inflammation can be hard to diagnose and may become chronic over time. Chronic inflammation can set the stage for many degenerative diseases, such as heart disease, cancer, lupus, rheumatoid arthritis, Parkinson’s and Alzheimer’s. Causes of inflammation range from stress to a sedentary lifestyle filled with processed foods. Foods that cause inflammation include fried foods that contain trans fats, lard and hydrogenated oils; sugary foods like candy, soda and cookies; processed meats; excessive alcohol; low-quality salad dressing, chips, processed snacks, mayo and foods cooked in vegetable oils. The good news is that you can take control by simply adding these 14 inflammation-fighting foods to your diet.

1 Turmeric

Curcumin is this spice’s magic anti-inflammatory bullet. Add it to your juices, stews and soups, or even try a turmeric tea latte before bed. Just add turmeric, honey and almond milk to a small pot, heat and serve.

2 Ginger

Gingerols are the anti-inflammatory compounds found in ginger. Studies have shown ginger to help ease pain and inflammation in patients with arthritis. Add ginger to fresh juices, your next stir-fry and sushi.

3 Rosemary

Fresh herbs are going to give you more of an antioxidant punch than dried ones. Try starting a small herb garden in your windowsill to have rosemary on hand to add to your roasted vegetables, chicken and potatoes.

4 Matcha

You don’t have to go to Starbucks to get a matcha green tea latte. You can buy a quality matcha powder, add it to a cup of almond milk and mix in a touch of sweetener.

5 Salmon

All oily fishes are good sources of omega-3 fatty acids. Salmon is the more readily available and generally well-liked than others like sardines, mackerel and anchovies. Try swapping out your canned tuna for canned wild salmon and add that to a salad or sandwich.

6. Olive Oil

As a key part of the Mediterranean diet, olive oil is considered a powerhouse food because of its ability to lower inflammatory markers in the blood. However, it’s important to use true extra-virgin olive oil because it has higher health benefits than other types of olive oil. Make your own salad dressing with extra-virgin olive oil instead of buying store-bought dressings with low-quality oils and added sugars.

7 Hemp seeds

Hemp seeds are high in omega-3 fatty acids along with fiber and magnesium. Sprinkle a tablespoon of hemp seeds onto your salad or in your oatmeal for a nutty flavor.

8 Walnuts

These tree nuts are good for your cardiovascular system because of the amount of omega-3s that they contain. Add walnuts to your morning cereal or trail mix. Bake them into your desserts for an added heart-healthy benefit.

 9 Blueberries

Not only are blueberries anti-inflammatory, they’re also packed with potassium, which makes them a great choice for exercise fans. Snack on fresh organic blueberries, or store them in your freezer for desserts or smoothies.

10 Collard Greens

Swap out your wrap or bun with a big collard green leaf, or chop them up and add them to your stir-fry.

11 Kale

Kale is packed with free-radical-fighting antioxidants and vitamins A and C. Add kale to your morning smoothies, or swap out your salad greens for inflammation-fighting kale leaves.

12 Shiitake Mushrooms

This fungus among us has the ability to fight inflammation, bad bacteria and viruses. There is also tons of research still happening on the potential of these mushrooms to help fight tumors. Swap out your button mushrooms for some powerful shiitakes in your next meal.

13 Sauerkraut

Not only is cabbage packed with vitamins A and C, it also contains beneficial probiotics that are anti-inflammatory in the gut and that enhance digestion and absorption of nutrients. Try adding it to salads or as a side dish with meats.

14 Garlic

Allicin and other compounds in garlic help reduce oxidative stress and unwanted inflammation. Garlic also helps boost your immunity and should be included in your meals whenever possible. From veggies to pasta to fish and meats, a little garlic can go a long way.

Beauty Tip Thursday - Featured Product: Hydrating Facial Serum Mist

Featured Product: Hydrating Facial Serum Mist

Instantly refresh and re-energize your skin anytime with lightweight Hydrating Facial Serum Mist with SenePlex+™, while simultaneously treating your complexion to long-term anti-aging benefits.

This fine, quick drying mist can be spritzed under or over your makeup and is packed with hydrating ingredients like apple and kale extract to soothe, moisturize, and help boost skin’s radiance. Powerful hydromanil complex helps pull moisture into the skin and lock it in for lasting skin benefits.

This convenient hydrating mist works for every skin type, including sensitive, acne-prone and dry.

Motivational Wednesday - Climb it!

Climb it!

When life throws you a mountain, CLIMB it! 

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If only it was that easy right?!?

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It can be!!

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In life, when things don't go our way or things happen that we didn't plan, or we encounter a mountain we weren't expecting to climb, we can either climb that mountain and trusst God OR we can stop, fall to the ground, and POUT! 

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WHAT?!?! Quit pouting and be a Mountain Climber!! Life isn't always going to be easy but it is always going to be WORTH it!! #HardWork

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So get on your way, put your head down, and CLIMB that mountain. Get to the top and see that beautiful view God had intended for you.

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Life is to short to be unhappy, to keep going down hill or staying put, or throwing fits! 

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Live life and climb up! 

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Next time something doesn't go your way, or a curve ball is thrown into your plans, climb that hill / mountain. Keep a positive attitude, smile, and know that Gods got you right where you are suppose to be.

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Clime that mountain and see that beautiful view and while you are climbing remember enjoy the journey!

Tasty Tuesday - Raw Brownie Bites

Raw Brownie Bites

Ingredients

¼ c Cocoa Powder

2 T Cocoa Special Dark 100% Cocoa Powder

2 T Raw Cashew Butter

2 T Syrup

2 T Unsweetened Vanilla Coconut Milk

1/2 c Almond Meal

Directions

1.     Combine all ingredients into bowl and mix. You may need to get your hands dirty and mix the ingredients so that they are all combined together.

2.     Use Tablespoon to measure out mixture.

3.     Roll mixture into a ball for bite size.

2 / 3 PM Crash...Do you suffer from it?

Hey there girl.

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Let’s talk 2/3 PM #Crash.

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Do you get them? Do you know that it’s 2/3 everyday not because you look at the clock but because your energy is so low? Or that your reaching for that bag of goodies or that extras coffee?

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#BeenThereDoneThat

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I even used that energy slump to say I couldn’t work out!! 

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But guess what?!?! NO MORE!

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I know have the energy to get through the day and even take a class in the afternoon if I want! And that is WITHOUT drinking an energy drink or a energized supplement!

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It’s all natural! 

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#NaturalEnergy say what?!?!

Yes you read that right! 

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8 months ago I was so depleted with energy, mood, and life. Now here I am full of energy and full of life! 

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This has nothing to do with diet pills, or portion control or even patches or needles. AND its #AllNatural! mean no preservatives or chemicals! 

Just drinking a delicious water flavored drink a day can can do all of this .....

.....energy for days 

.....brain fog lifted 

.....no more 'squirrel brain' 

.....mental clarity 

.....better sleep 

.....better mood  #smilingismyfavorite

.....improved digestion 

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When you FEEL GOOD, you look good! 

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I mean... #HELLYA, right?!

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Obsessed is an understatement annnd I have a 10 promo code to share too!

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What do you use to keep from crashing at 2/3 in the afternoon?!?!

Health and Fitness Tip #195 - The 12 Worst Foods for Appetite Control

The 12 Worst Foods for Appetite Control

When you’re hungry and in a rush, a bagel, protein bar or handful of cereal might be convenient, but it's a short-term fix. “If you eat these foods when you are hungry, you may have a burst of energy at first, but after the sugar high, your blood sugar will plummet and send you looking for another snack,” says Bridget Swinney, a Texas-based registered dietitian and the author of Eating Expectantly: The Practical and Tasty Guide to Prenatal Nutrition. From pasta and microwave meals, to chips and juice, find out which foods are the worst for appetite control.

1. Chain Store Smoothies

If you think that the healthy alternative for a milkshake or soda is a smoothie, you need to carefully consider the ingredients in that cup. Chain store smoothies can be detrimental for appetite control because they are often full of sugar from frozen yogurt, juice and multiple servings of fruit. “This high-sugar content can leave the body feeling tired and hungry for additional sugar,” says Valerie Dickerson, staff dietitian at Wellspring at Structure House, a residential weight-loss program. For a healthier balance, be sure to choose a smoothie that includes protein powder, fruit and healthy fats; avocados or nut butters are healthy options.

2. Bagels

A breakfast favorite, bagels have a thick texture that tricks you into thinking they will fill you up and provide you with the energy you need to get through the day. However, white bagels (made without whole grains) are a carb-heavy food with little fiber. “You’ll get full at first, but it won’t keep you full nearly as long as if you ate a few eggs with a piece of whole-grain toast instead,” says Bridget Swinney, a Texas-based registered dietitian. A whole grain bagel has about 7 grams of fiber compared to the 2 grams of fiber typically found in a plain, white bagel.

3. Protein Bars

Protein should fill you up, right? Not if it’s paired with sugar and simple carbs, says Stephanie Merchant, owner and founder of The Nutrition Mom. “This ‘healthy’ choice may just be leading you to more cravings,” Merchant points out. Read the label to determine if your protein bar looks more like a candy bar (comprised of sugar, simple carbs and artificial flavors) before you opt for this grab-and-go snack. When choosing a bar, look for one that includes more whole foods like nuts, seeds and dried fruits.

4. Cookies

Ever wonder how you can eat a whole box of cookies and still find yourself hungry? Most cookies found on supermarket shelves are high in sugar and refined carbohydrates and low in complex carbohydrates, fiber, protein and healthy fats so they digest fairly quickly, spiking your blood sugar. Once that food digests and your blood sugar crashes -- you’re right back where you started. “Our bodies are smart and will keep signaling that they need food until you ingest some nutritional density, not just processed foods,” says Rea Frey, a nutrition specialist and International Sports Sciences Association-certified trainer in Chicago.

5. Salty Chips

You can’t eat just one. But did you know that it’s also hard to fill up on empty fuel, e.g., salty chips. “The combination of salt and fat is one few have enough willpower to control, especially if they are hungry,” says Bridget Swinney, a registered dietitian in Texas. “But chips aren’t very filling, so it’s easy to eat the whole bag without thinking and still want dinner.” Also, stay away from creamy dips that are drenched in more empty calories.

6. White Rice and Pasta

If you love to gorge on Italian cuisine or white rice, you should know that your appetite may begin to spike, as well as your blood sugar. “These foods do not satiate hunger, they only give the illusion they have and for a very short time,” says Simla Somturk, a Colorado-based certified nutrition consultant and founder of Delicious Health. Instead, opt for a whole grain pasta or brown rice, which are higher in fiber. Be sure to pair them with healthy fats and proteins to help slow digestion, keeping you feeling fuller longer.

7. Breakfast Cereal

Your morning bowl of breakfast cereal could have your appetite spiking and energy crashing by noon. “Skip the sugar-coated crispies or marshmallow-packed oats if you want to keep your appetite under control,” says Kali O’Mard, a New York-based fitness trainer. Many morning cereals are loaded with refined carbohydrates and added sugars and are missing out on satiating protein. A 2013 study supports this finding that when women ate a high protein breakfast versus a ready-to-eat breakfast cereal of similar calories, they had an increased sense of fullness, which carried into the evening and nighttime snacking of high-fat and high-sugar foods decreased.

8. Juice

One of the biggest mistakes parents make is giving their children juice, says Rea Frey, a nutrition specialist and certified trainer. The same goes for adults. Juice is stripped of its natural fiber from fruits and vegetables, so it does nothing for satiety. “You’re not going to get full from juice or many other liquids, so you should never aim to get your calories from liquid,” says Frey. If you are going to enjoy a juice, read the label to see if the beverage is 100 percent juice or juice concentrate to avoid quenching your thirst with an unhealthy choice. Or opt to make your own fruit juice from fresh-picked oranges and lemons.

9. Candy

It’s always tough to resist a jar of candy at work, but if you want to keep your appetite under control, you must fight the urge to dive into chocolate or sugar-laden treats. “Foods like candy that are high in sugar can wreak havoc on appetite control,” says Dr. Keith Kantor, a Georgia nutritionist. “After the initial spike in insulin from consuming more sugar than the body can process, we get a crash, causing one to crave more sugar and carbohydrates.” For a better option at the 3 o’clock snack hour, opt for a trail mix made of nuts and dried fruit or an apple with nut butter.

10. Doughnuts

Even though doughnut holes, glazed sweets and icing-filled pastries appear to satisfy your sweet tooth, don’t be tricked by the empty calories. “Baked goods are simple carbohydrates that are rapidly broken down and digested by the body, leading to highs and lows in energy and poor appetite control,” says Valerie Dickerson, staff dietitian at Wellspring at Structure House, a residential weight-loss facility and program in Durham, N.C. “Many people do not experience a sustained feeling of fullness when they eat these refined carbohydrates, even when the doughnuts are chock full of calories and fat,” Dickerson adds.

11. Frozen Packaged Meal

How many times have you had one of those microwaved meals for lunch thinking you were making a healthier choice? It’s likely your stomach was growling again soon after. “Unfortunately, these meals are usually lacking in nutrients and fiber to fill you up, and some may even have questionable ingredients,” says Stephanie Merchant, owner and founder of The Nutrition Mom. Look for healthier options made with whole grains, a hefty source of lean protein and light on the additives.

12. Diet Soda

It’s tempting to grab a carbonated beverage to quench your thirst and appetite but even though it’s calorie-free, diet soda may do the opposite when it comes to managing cravings and weight. Some argue that diet soda with its artificial sweeteners may actually increase your desire and tolerance for sweets, which could alter your body’s ability to manage hunger and sugar cravings.