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1. Fish
Eating fatty fish, especially salmon, at least three times a week is one of the healthiest things you can do.Fish contain omega-3 fatty acids that
reduce your risk of heart disease, inflammation and much more, plus it improves your nerves, eyes and brainpower.

2. Vegetables
Five or more servings a day from the list of vegetables with high nutritional values can give you the fiber, vitamins A and C, calcium, iron, magnesium and phytonutrient antioxidants that help prevent heart disease, cancer and other degenerative diseases.

3. Fruit
Two to four daily servings of fresh or frozen fruit are recommended. Blueberries, raspberries, oranges, red grapes, plums, apricots and papaya are some of the best on the fruit list. They’re rich in fiber, vitamins, minerals, carotenoids and flavonoids.

4. Whole Grains
Brown rice, oatmeal, sprouted breads, and other whole grains are great sources of fiber, vitamins B and E, protein, minerals and essential fatty acids. High fiber foods help prevent colon cancer, high cholesterol and constipation. The fiber also makes you full faster, so you’ll feel full but have eaten less.

5. Garlic and Onions
Garlic is a powerful natural antibiotic that can boost immunity, protect against bacteria, parasites and viruses and help prevent heart disease, stroke and cancer. Onions are antibiotic, anti-inflammatory and antiviral and have been shown to help improve LDL / HDL cholesterol balance and fight off bronchitis, asthma, hay fever and infection.

6. Yogurt
Plain, unsweetened, low-fat yogurt and other cultured dairy are excellent sources of complete protein, calcium and lactobacillus. They help protect against osteoporosis, cavities, high blood pressure, high cholesterol and intestinal disorders. Yogurt’s beneficial bacteria also makes it a natural antibiotic and anticancer agent.

7. Poultry
Skinless chicken and turkey are valuable sources of complete protein and B vitamins. Chicken soup really is good for colds and flu. Its high cysteine content helps break down mucus. Turkey is leaner, low in calories and high in selenium, which strengthens the immune system. White meat is easier to digest than fattier dark meat.

8. Beans
Lentils, peas and other beans are good sources of fiber and B vitamins. Combined with whole grains, especially rice, they become an excellent source of complete protein. Beans have also been found to help lower cholesterol, regulate blood sugar and reduce cancer rates.

9. Nuts
Raw nuts are rich in protein, vitamins B and E, minerals and essential fatty acids. They’ve been found to have both anti-cancer and anti-heart disease properties. Almonds, for example, help lower cholesterol.

10. Water
Surprised? Water is a very essential nutrient in your diet. It’s needed for digestion, assimilation, metabolism, elimination, weight control and more. And unlike coffee, colas and alcohol, eight glasses of pure water a day have no calories or negative side effects.

On Tuesday, you can expect to find me bright-eyed, backpack on, trekking around at 7 in the morning. Why do you ask? Because I am going back to school.

We spend a lot of time at school. Six to seven hours for the school day, multiply that by 5 days of the week, then multiply that by 4 weeks in a month, and we end up with 120-140 hours per month. That is A LOT of time. So, if school is where we are spending most of our time, then that is where we need the most energy.

It is important to make sure that you are eating a good lunch and a good breakfast.

Many of my friends, start the day with a heart meal of… wait they don’t eat breakfast. This is a HUGE NO NO. Ever heard of the phrase, breakfast is the most important meal of the day? It is true, because breakfast is where you are pulling most of your energy to power your day.

What are some good powerfood options? Try to eat egg, or nuts for protein; slice of whole grain bread or a cereal with whole grains and lots of fiber; and/or a fruit such as an apple or banana. There are more options, these are just a few of my favorites.

Ok, now moving on to lunches. Really good options for lunches are packed sandwiches (preferrably whole grain bread you can choose whether you want a lettuce/tomato/meat/cheese sandwich, or say a pb&j), yogurt, a fruit, salad (skip the fatty dressings like ranch and thousand island, the crutons, and bacon bits), carrots or celery with peanut butter, bowl of soup, a sandwich wrap, and so on. You generally want to avoid stuff like cookies, nachos, pizza, chips, and soda. They are filled with empty calories which end up doing more harm than good.

Again, these are just suggestions and you can also add healthy options that you like to include in your school breakfast or lunch.

I will try to find some fun recipies that you can make to build healthier school meals.

The Youth Advisory Board was formed by the Alliance for a Healthier Generation.

The Alliance for a Healthier Generation in turn is an organization that was founded by both the American Heart Association and the William J. Clinton Foundation co-led by Arnold Schwarzenegger.

The Board is made up of a diverse group of 20 kids age 7-17 from all over the United States. We all get together to advise the Alliance for a Healthier Generation on how to address and work towards solving the “growing” problem of obesity.

Just as a little side note: There are 25 million kids in the U.S. who are overweight or obese. Another way to think about this is if you are in a group of 3 people, 2 of you would be obese or overweight. That makes this a HUGE problem that needs to be fixed immediately. Did you know that at this rate out parents may be the first generation to outlive their kids?

I know I don’t want to be a part of this statistic. I am commited to leading a healthy life. This means that I will be active (reduce time spent in front of a screen more time outside), eat healthier (lots of whole grains, fruits, and vegetables), reduce intake of junk (sodas, processed food), and take on an overall healthy mindset.

Through this blog, I aim to document my lifestyle and those of others who lead healthy lifestyles and to post information on how you can also lead healthy lifestyles.

Its my health! I am the solution!

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