Take Time to Explore Nature

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Walking and hiking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance.

Detox – Foods High in Selenium

Selenium prevents muscle weakness and pain, fights depression and heart disease. Consuming foods high in selenium can support detoxification and take stress off the organs like the liver and thyroid.

Foods High in Selenium:   

Brazil nuts
1 oz (6-8 nuts): 544 mcg (over 100% DV)

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Yellowfin tuna
3 oz: 92 mcg (over 100% DV)

Halibut, cooked
3 oz: 47mcg (67% DV)

Sardines, canned
3 oz: 45mcg (64% DV)

Grass-fed beef
3 oz: 33 mcg (47% DV)

Turkey, boneless
3 oz: 31 mcg (44% DV)

Beef liver
3 oz: 28 mcg (40% DV)

Chicken
3 oz: 22 mcg (31% DV)

Egg
1 large, 15 mcg (21% DV)

Spinach
1 cup: 11 mcg (16% DV)

Calling All Vegans!

Feel tied. Often we are too busy and do not eat enough protein.

Protein amounts for various foods for Vegans:

  • Quinoa, 1 cup, cooked: 8 grams protein
  • Buckwheat, 1 cup, cooked: 5 grams
  • Oat bran, 1 cup, cooked: 7 grams
  • Rolled oats, 1/2 cup, cooked or raw: 5 grams
  • Sprouted grain bread, 2 slices: 8 grams
  • Tempeh, 3 ounces: 17 grams
  • Tofu, 4 ounces: 12 grams
  • Edamame, 1/2 cup, shelled and steamed: 9 grams
  • Almonds, 1 ounce (about 1/4 cup), raw: 6 grams
  • Peanut butter, 2 tablespoons: 7 grams
  • Hemp hearts (shelled hemp seeds), 3 tablespoons: 10 grams
  • Nutritional yeast, 2 tablespoons: 8 grams
  • Lentils, 1/2 cup, cooked: 9 grams
  • Chickpeas, 1/2 cup, cooked: 7 grams
  • Black beans, 1/2 cup, cooked: 8 grams
  • Seitan (wheat protein), 1/3 cup, cooked: 21 grams
  • Broccoli, 1 cup, steamed: 3 grams
  • Kale, 1 cup, steamed: 3 grams
  • Collard greens, 1 cup, steamed: 5 grams
  • Hummus, 1/4 cup: 5 grams

Lemons Are Detox Diet Dynamite!

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To maximize the health benefits of lemon juice, squeeze the juice of 1/2 of a lemon into a glass of room-temperature water and drink it first thing in the morning.

– Lemons aid in weight loss: The weight loss benefits are a result of better digestion, detoxification and an increased production of bile, which breaks down food and fats better. As an added benefit, scientists say that lemons help reduce cravings.

– Lemons are a diuretic: If you are feeling a constipated, warm lemon water each morning will help get your system back on track. Lemon helps flush toxins out of your system by encouraging the production of liver detoxification enzymes.

– Lemon juice aids in digestion: Lemon juice gets your liver moving and helps in the production of bile which lets your body digest foods better. Also helps ward off heartburn.

– Lemon acts as an anti-cancer agent because of the antioxidants in the citrus. The antioxidants slow aging and reduce the risk of developing cancer cells. Lemon also acts as a neutralizer, which helps balance the acid levels that encourage cancer cell growth.

– Lemon helps your lymph system get rid of fluid in the tissue, transports fatty acids, and helps your digestive system run properly. Lemon juice helps by replacing lost fluids, so your lymphatic system works better.

– Lemons contain high levels of magnesium and potassium, which help your brain and nervous system function properly. Because lemons help increase hydration, you may also be able to concentrate at work better because you have more energy.

– Helps the immune system: Take vitamin C as soon as they feel a cold coming on. Vitamin C has been proven to shorten the duration and severity of a cold. Lemons are one of the best sources of vitamin C. Because lemon acts as an anti-inflammatory, it also helps reduce the severity of respiratory illnesses.

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– Lemons can lift your mood:  Because lemons help your body work better in so many other ways, your energy levels get a boost too. Additionally, the high vitamin C concentration also helps nip fatigue and reduces stress and anxiety.

– Lemons have anti-inflammatory properties: Lemons act as a diuretic, which is good for  your joints. Lemons can help reduce swelling and pain by flushing toxins out of the body.

– Lemon cleans and clears your skin: Lemon juice is a natural antiseptic. You can apply lemon juice to a sunburn or a bee sting to reduce pain and swelling. Additionally, the antioxidants in lemons help reduce wrinkles and give your skin a healthy glow.

– Lemon can balance body pH levels: Despite their obvious acidity, lemons are known as an alkaline food. When the lemon juice mixes with water it helps produce molecules in your body that balance the pH levels of your body.

– Lemon is great for dental care: A great way to get fresh breath (it removes odors), it is also an excellent way to ensure your teeth stay fresh and clean. Try adding a bit of lemon to your toothbrush.

 

Getting Healthy is Awesome!

I love feeling lighter and fit. I have more energy and I am definitely happier.  I want to share with you the basic ways I learned to conquer my diet challenges. Just listen to my podcasts on my blog. My tips will help you achieve a healthy lifestyle.

I produced a popular exercise video which is also now available on my web site in DVD and digital download format:

The Perfect Little Total Body Workout DVD Order

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Healthy Pomegranate Seeds

Both the seeds and the juice of pomegranates contain potassium, vitamins and three times the antioxidants of green tea.  I crave their sweet intense taste. Pomegranates have numerous health benefits, such as lowering cholesterol and blood pressure.  They are the only fruit rich in all three major antioxidants: tannins, anthocyanin, and ellagic acid. Antioxidants are thought to reduce low-density lipoprotein or “bad” cholesterol and have a good effect on heart health.

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The seeds are edible and are found inside this large red fruit. The pomegranate fruit is low in calories, high in fiber, high in vitamins and high in phytochemicals that may promote heart health and help to prevent cancer.

Pomegranate seeds are low in calories and rich in fiber, providing only 83 calories and 4 g of dietary fiber per 100 g serving.  Pomegranate seeds and other fiber-rich foods, such as whole grains, may reduce your risk of developing chronic disease and aid in weight management.  Pomegranate seeds are a good source of two essential vitamins, C and K which may offer both heart health and anti-cancer benefits.

Enjoy Vegetables Raw or Cooked

Long-term vegetarian diets have been linked to low body weight, a higher quality of life, with lower stress.

A raw tomato has more vitamin C than cooked.

Avoid overcooking broccoli and other veggies like asparagus, brussels sprouts, cauliflower, kale and others, because overcooking causing the loss of nutrients.

Blanching veggies by steaming two minutes, draining quickly, then rinsing with ice-cold water, ignites a cancer-fighting potential found in most veggies.

Heating mushrooms brings out more muscle-building potassium.

Spinach cooked helps the body absorb more calcium, iron, magnesium. Magnesium helps muscle and nerve function, keeping heart rhythm steady, and keeping bones strong.

Try my easy Healthy Recipeshttps://www.pinterest.com/pamelaprentice/pam-prentice-2020-food/

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