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37 - superfoods for super skin

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10 - superfoods that help heartburn

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5- super foods for super weight loss

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38 - superfoods for relief from chronic fatigue

РПаЎ±б>юя &(юяяя%яяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяямҐБ` рїщbjbjЛsЛs .©©щяяяяяя¤ЪЪЪЪЪЪЪо–––– ў оё¶єРРРР«««7999999$n hЦ В]Ъ«««««]ЪЪРРЫrччч« ЪРЪР7ч«7ччЪЪчР® PѓбЅсЇЖ–µ ч7€0ёч? ї? ч? Ъч@««ч«««««]]Х"«««ё««««оооdRDоооRоооЪЪЪЪЪЪяяяя 38 – Superfoods for Relief from Chronic Fatigue SyndromeThe main indications of  HYPERLINK "http://www. bellaonline. com/articles/art5186.asp" chronic fatigue syndrome (CFS), on the other hand, are overall general physical and mental weariness. There are many different causes of tiredness. Just because you’re frequently tired doesn’t necessarily mean you’ve got CFS. The condition must persist for more than six consecutive months and include other symptoms such as memory loss, sore throat, headaches and muscle/joint pain without swelling or redness. Though there are several potential causes for CFS, the main reason for all fatigue is poor nutrition. Other causes could be faulty digestion, food allergies, obesity, sleep problems, tension or depression. Smoking, alcohol and drugs are also contributing factors. The main indications are physical and mental weariness. It can be so severe that people are unable to participate fully in normal, everyday activities. Even getting plenty of rest doesn’t seem to make any difference for most sufferers. But, with basic lifestyle changes and a diet rich in whole food nutrients, almost anyone can help prevent or even reverse these symptoms. You can switch to a more wholesome diet that consists mainly of fresh fruits, vegetables and whole grains. Citrus fruits, berries, tomatoes, potatoes, broccoli, cauliflower, Brussels sprouts, red and green bell peppers, cabbage, and spinach are all full of vitamin C, which helps promote a healthy immune system. Zinc does the same. Red meat, fortified cereals, peanuts and dairy products are all good food sources of zinc. And, for protein, focus on fish high in omega-3 oils and lean poultry, since they are loaded with essential fatty acids (EFAs) which help improve circulation and oxygen uptake with proper red blood cell flexibility and function. It’s imperative to get EFAs from your dietary choices, as the body cannot manufacture them. EFA deficiencies are linked to diminished mental capacities and immune function. Other things that will help include decreasing stress and getting plenty of good quality rest and regular moderate exercise. Drink lots of pure, clean water, and avoid sweets, caffeine, sodas, processed and salty foods. Set obtainable goals and think positively. 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36 - superfoods for sinusitis relief

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uuuё bbbb...Dr...r...яяяя 36 - Superfoods for Sinusitis ReliefSinusitis simply means inflammation of the sinuses, but this gives little indication of the misery and pain this condition can cause. Chronic sinusitis, sinusitis that persists for at least 3 weeks, affects an estimated 32 million people in the United States and Americans spend millions of dollars each year for medications that promise relief from their sinus symptoms. Symptoms of sinusitis can include fever, weakness and tiredness, a cough that may be more severe at night, and runny nose or nasal congestion. In addition, drainage of mucus from the sinuses down the back of the throat (postnasal drip) can cause a sore throat. However, by introducing a few of the superfoods from certain vitamin groups, we can lessen our chances of becoming afflicted with this painful and bothersome malady. Citrus fruits, red berries, tomatoes, potatoes, broccoli, cauliflower, Brussels sprouts, red and green bell peppers, cabbage, and spinach are all excellent dietary sources of vitamin C, which helps promote a healthy immune system. The B-complex vitamins are actually a group of eight vitamins, which include thiamine (B1), riboflavin (B2), niacin (B3) and folic acid (B9), and are essential for a healthy nervous system, processing carbohydrates for energy, and the creation of red blood cells. Organ meats, beans, whole grain cereals, oatmeal, potatoes, salmon, bananas, and spinach are only a few of the many food members of the vitamin B group with high levels of this group of nutrients. Vegetable oils, nuts, green leafy vegetables, and fortified cereals are common food sources of vitamin E, an antioxidant that acts to protect your cells against the effects of free radicals, which are potentially damaging by-products of energy metabolism. Free radicals can damage cells and may contribute to the development of cardiovascular disease and cancer. Vitamin E has also been shown to play a positive role in immune function. Inhaling steam from a vaporizer or a hot cup of water can soothe inflamed sinus cavities. Another treatment is saline nasal spray, which can be purchased in a pharmacy. A hot water bottle; hot, wet compresses; or an electric heating pad applied over the inflamed area also can be comforting. A person susceptible to sinus disorders, particularly one who also is allergic, should avoid cigarette smoke and other air pollutants. Inflammation in the nose caused by allergies predisposes a patient to a strong reaction to all irritants. Drinking alcohol also causes the nasal-sinus membranes to swell. Try to avoid dairy products, as they stimulate your body to produce more mucous. %' , ™ Ў ¬ Ш ;

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29 - superfoods that battle the herpes virus

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Cranberries may help to fight infection by the herpes virus, one of the most common viral infections in humans, according to recent research. Cranberries are already known to prevent urinary tract infections by reducing the power of certain E. coli bacteria to stick to the urinary tract walls, and recent studies suggest that cranberries also significantly suppressed herpes type 2 by preventing the virus to attach to and penetrate the walls. HSV-2 or herpes simplex infection causes cold sores and genital herpes. Broccoli fights cancer, heart disease and other serious conditions. It’s high in vitamin C, which helps strengthen the immune system. Broccoli may also inhibit the herpes simplex virus from reproducing. Kelp is a stellar, nutrient-dense sea vegetable that can also help eliminate herpes outbreaks. It is also known as Laminaria and it works as a blood purifier. Other superfoods that can help strengthen the body’s immune system to fight the herpes simplex virus are those that are high in vitamins B, C, and E, as well as lysine, an amino acid. Fish, bean sprouts, fruits, vegetables, and whole grain complex carbohydrates are all great sources for these. Try to avoid refined sugars, stimulants like caffeine, alcohol, excessive sun exposure, and smoking, as these all have the ability to deplete energy stores which can in turn compromise your immunity and your ability to fend off infections. 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16 - superfoods for conquering the pain of arthritis

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a™к0 aђ)ђaђ:a8aїї?" NNNДNNNNNN::::::яяяя 16 – Superfoods for Conquering the Pain of ArthritisWith some thought and planning, it’s easy to make these nutrient-dense foods part of your daily diet. With choices from virtually every food group, you’ll soon be well on your way to arming yourself to battle the pain of arthritis and begin to manage it from the inside out. Salmon is among the richest sources of healthy fats, making it an ideal source of omega-3 fatty acids. In addition, salmon contains calcium, vitamin D, and folate. Besides helping with arthritis, eating salmon may protect the cardiovascular system by preventing blood clots, repairing artery damage, raising levels of good cholesterol, and lowering blood pressure. Commonly referred to as one of nature’s ‘perfect foods,’ bananas are perhaps best known for packing potassium, but they're also good sources of arthritis-fighting vitamin B6, folate, and vitamin C. They’re easy for your body to digest, and since they’re a great source of soluble fiber, they are an important player in your weight loss efforts, because you fell full after eating one without consuming a large number of calories. If you are in need of vitamin C but aren’t a big fan of citrus fruits, reach for a green pepper. A single green pepper contains 176 percent of your daily needs for vitamin C -- and colorful red and yellow varieties have more than double that amount. That makes them richer in C than citrus fruits, but sweet peppers are also excellent sources of vitamin B6 and folate. Vitamin D is a tough one to come by in foods, but shrimp fills that bill, since they have about 30 percent of the daily recommended amount in about three ounces – much more than a cup of milk. Shrimp also contains omega-3 fatty acids and vitamin C, along with other nutrients essential for general health, including iron and vitamin B12.Hard or soft, fresh or ripened, cheese in all its variety is an excellent source of calcium for bones, and protein for muscles and other joint-supporting tissues. Cheese can be easily sliced to put on a cracker or a sandwich, grated into your favorite recipe, or eaten alongside an apple or pear for a fresh, quick snack. Green tea contains hundreds of powerful antioxidant chemicals called polyphenols and has been cited for helping prevent problems ranging from cancer to heart disease. But studies also suggest green tea may help prevent or ease symptoms of rheumatoid arthritis. K ± і µ ѕ є

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23b - superfoods for a smooth transition into menopause

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22 - superfoods to help you manage your monthly menstruation

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26 - superfoods for healthy and natural conception

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When we can choose whole foods for our diet, we are increasing our chances of obtaining the most nutrients we need. Whole foods include fruits, fresh vegetables, unrefined grains, beans, nuts, seeds, eggs, and small whole fish. It’s important to make sure you’re choosing healthy whole superfoods that have an abundant supply of each of the following vitamins and minerals. B-complex vitamins need to be replenished all the time, as they are water soluble and passed out of the body with urination. Vitamins B6 and B12 are particularly important for fertility and hormonal function. Fortified cereals, fortified soy-based meat substitutes, baked potatoes with skin, bananas, light-meat chicken and turkey, eggs, and spinach are all great sources of B6 and beef, clams, mussels, crabs, salmon, poultry, soybeans, and fortified foods have healthy amounts of B12. Folic Acid, also known as folate, is essential for the production of genetic material in conjunction with vitamin B12. The body cannot store Folic Acid so it must be replenished regularly. It is found naturally in dark green leafy vegetables, apricots, avocados, carrots, egg yolks, liver, melons, whole grains, and yeast's. Zinc is an essential component of genetic material and plays an important role in the fertility of men (affecting sperm count) and women. Zinc is vital to healthy cell division, so healthy zinc levels are essential at conception. Zinc occurs naturally in oats, rye, almonds, pumpkin seeds and peas. Essential Fatty Acids (EFA's) work on every system of the body and are essential for healthy hormone production. EFA's can prevent blood from clotting inappropriately which can be helpful to women who have suffered from recurrent miscarriages (if clotting was an issue). They are primarily found in fish oils. Vitamin E is an antioxidant. Low vitamin E levels can be a cause for subfertility in men and women. Found in wheat germ cereal, sunflower seeds, dark green leafy vegetables, nuts, brown rice, eggs, milk, organ meats, soy beans and sweet potatoes. Vitamin C is an antioxidant, helpful to sperm production and may play a role in healthy ovulation. Vitamin C is essential to the normal healthy functioning of many systems in the human body. Excellent sources include blackcurrants, raw red peppers, guavas and citrus fruits such as oranges and grapefruits. Other good sources include strawberries, kiwifruit, broccoli and Brussel sprouts. Iron aids in the production of red blood cells and carries oxygen around our bodies. The body can lose iron through periods, childbirth or blood loss (including blood donation). Leafy green vegetables, beans, shellfish, red meat, poultry, and soy food products are all good sources of iron. Vitamin A is an antioxidant essential at conception for the developing embryo. 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4 - getting your nutrition from real food is a good habit for life

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28 - superfoods to fight flatulence

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7- superfoods that squash stress

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2 - prevention is worth a pound of cure

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44 - jump for joy and juice

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12- superfoods for fighting the flu

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42 - super solutions for crohns patients

РПаЎ±б>юя )+юяяя(яяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяямҐБ` рїеbjbjЛsЛs .©©е яяяяяя¤.......B      B”2.(VVVV111$Жh.¤9.111119..VVЫN___1 .V.V_1__:—,..ЧV" Ає°RхЇЖ ; Г d0”Н ТEТЧТ.Ч<11_1111199U 111”1111BBB„ЖDBBBЖBBB......яяяя 42 – Super Solutions for Crohn’s PatientsWhen the small intestine is inflamed -- as it often is with Crohn's disease -- the intestine becomes less able to fully digest and absorb the nutrients from food. Such nutrients, as well as unabsorbed bile salts, can escape into the large intestine to varying degrees, depending on how extensively the small intestine has been injured by inflammation. This is one reason why people with Crohn's disease become malnourished, in addition to just not having much appetite. Furthermore, incompletely digested foods that travel through the large intestine interfere with water conservation, even if the colon itself is not damaged. Thus, when Crohn's disease affects the small intestine, it may cause diarrhea as well as malnutrition. Should the large intestine also be inflamed, the diarrhea may become even more extreme. People with Crohn's disease whose small intestine is affected, are prone to becoming malnourished due to loss of appetite, poor digestion and malabsorption, and the fact that a chronic disease such as Crohn’s tends to increase the caloric needs of the body due to the energy the body consumes during a flare-up. Good nutrition is one of the ways the body restores and heals itself. Therefore, every effort must be made to avoid becoming malnourished. Protein is a key nutritional element in the recovery process. Consume healthy proteins such as lean cuts of chicken and fish. A protein deficiency can lead fatigue,  HYPERLINK "http://en. wikipedia. org/wiki/Insulin" o "Insulin" insulin resistance, and loss of  HYPERLINK "http://en. wikipedia. org/wiki/Muscle" o "Muscle" muscle mass. Iron deficiency is fairly common in people with ulcerative colitis and Crohn's colitis and less common in those with small intestine disease. It results from blood loss following inflammation and ulceration of the colon. Try teaming iron-rich foods such as poultry, soy foods, and some fortified foods such as whole grain cereals with fruits and vegetables that are rich in vitamin C like potatoes, broccoli, cauliflower, Brussels sprouts, red and green bell peppers, and cabbage. This food partnership improves the iron absorption rate, and the vitamin C gives the immune system a boost. Restrict your consumption of certain high-fiber foods such as nuts, seeds, corn. High-fiber foods also provoke contractions once they enter the large intestine and can cause cramping as a result. They may also cause diarrhea, since they are not completely digested by the small intestine. Sometimes a low-fiber diet is necessary minimize abdominal pain and cramping symptoms. 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48 - water is our body's lifeblood

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As the body can’t store water, we need fresh supplies every day to make up for losses from lungs, skin, urine and feces. Water is needed to maintain the health and integrity of every cell in the body, keep the bloodstream liquid enough to flow through blood vessels, help eliminate the by products of the body’s metabolism, helps to flush out toxins, regulate body temperature through sweating, lubricate and cushion joints and carry nutrients and oxygen to the body’s cells, just to name a few. Drinking refreshing, clean water plays a major role in reducing the risk of certain diseases. The loss of body water through urination is greatly increased by the ingestion of decaffeinated and alcoholic beverages. These drinks have a diuretic effect, meaning they stimulate the kidneys to excrete more urine. Not only do we lose water, we also lose water-soluble vitamins, such as vitamin C, vitamin B (thiamine) and other B complex vitamins. For every caffeinated or alcoholic beverage you drink, you need to add an additional glass of pure water. A diet containing lots of fruits and vegetables will supply about 4 cups of water per day. Even with a diet high in fruits and vegetables, it is still necessary to drink an additional 6 to 8 cups of water per day to supply enough water to meet the body’s daily needs. For every caffeinated or alcoholic beverage you drink, you need to add an additional glass of pure water. Dehydration occurs when the water content of the body is too low. This is easily fixed by increasing fluid intake. Symptoms of dehydration include headaches, lethargy, mood changes and slow responses, dry nasal passages, dry or cracked lips, dark-colored urine, weakness, tiredness, confusion and hallucinations. Eventually urination stops, the kidneys fail and the body can’t remove toxic waste products. In extreme cases, this may result in death. Approximately six to eight glasses of a variety of fluids can be consumed each day. More than eight glasses may be needed for physically active people, children, people in hot or humid environments, and breastfeeding women. 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39 - superfoods for a spiffy circulatory system

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и 222¤ЦD222Ц222яяяя 39 – Superfoods for a Spiffy Circulatory SystemCirculation problems can be felt in a number of ways. Some symptoms include fatigue due to poor circulatory function, which may bring on other symptoms such as dizziness and fainting. The inability to concentrate, coldness in the hands or feet, headaches, angina, and high blood pressure are also other signs there could be problems with the circulation system. There are nutritionally-dense foods we can incorporate into our diets to ensure our circulatory system is functioning at its best. If your circulation is poor, it is vital that the vitamin C content of the body is kept up, because it will help prevent hardening of the arteries and arterial ballooning. Citrus fruits, red berries, tomatoes, potatoes, broccoli, cauliflower, Brussels sprouts, red and green bell peppers, cabbage, and spinach are all great vitamin C foods sources, and it helps promote a healthy immune system and is required to help make collagen, which holds cells together, which is vital in maintaining the integrity and strength of the arteries and veins. Leafy green vegetables, almonds, hazelnuts, and vegetable oils like sunflower, canola, and soybean are all great sources of antioxidants, which are widely recognized for their ability to ward off diseases such as cancer and heart disease. Other great sources include broccoli, cabbage and kale. Nuts are high in beneficial, unsaturated fatty acids and research shows a correlation between nut consumption and a reduced incidence of ischemic heart disease. Walnuts, pecans, and hazelnuts are very high in these needed fatty acids. Fish oils as in sardines and may help to improve or reverse atherosclerosis, angina, heart attack, congestive heart failure, arrhythmias, stroke, and peripheral vascular disease. Fish oils help maintain the elasticity of artery walls, prevent blood clotting, reduce blood pressure and stabilize heart rhythm. Vitamin E is an antioxidant that protects body tissue from damage caused by unstable substances called free radicals. Free radicals can harm cells, tissues, and organs can cause damage to the cell walls of the vessels in the circulatory system. Vitamin E is also important in the formation of red blood cells. Wheat germ, corn, nuts, seeds, olives, spinach, and asparagus are all wonderful vitamin E food sources. 1h

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25 - superfoods for erectile dysfunction

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8 - superfoods for your brain

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Blueberries have been shown to shield the brain from stress, dementia, and Alzheimer’s disease. Research has also shown that diets rich in blueberries significantly improved both the learning capacity and motor skills. Avocados, though considered a ‘fatty fruit,’ contribute to healthy blood flow and decreased blood pressure, lessening the chances of developing hypertension, which can lead to a stroke. Deep-water fish, such as salmon is a wise, freshwater fish choice. It’s abundant in omega-3 essential fatty acids, which are essential for healthy brain function. Nuts and seeds are good sources of vitamin E, an important vitamin needed by your brain to stave off declining cognitive functions. Cashews, peanuts, walnuts, sunflower and sesame seeds and almonds are all great choices. Whole-grain breads, brown rice, and oatmeal also contribute to a healthy brain by reducing the risk for cardiac disease. By promoting a healthy heart and improved blood flow, the brain is sure to thrive via excellent oxygen and nutrient delivery through the bloodstream. Complex carbohydrates also supply the brain with a steady stream of glucose that enhances brain function. It's important to avoid simple carbohydrates often found in junk food because the glucose gives the brain a short-lived sugar high, often followed by a crash that makes you feel hungry and tired. Freshly brewed tea also has potent antioxidants, especially the class known as catechines, which also promotes healthy blood flow. Since black teas do contain caffeine it’s important to use it sensibly. Dark chocolate has powerful antioxidant properties, contains several natural stimulants, which enhance focus and concentration, and encourages the production of endorphins, which helps improve mood. 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24 - superfoods for healthy prostate

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ЯЯЯ*ЯЯЯЯёёёдњDёёёњёёё¤¤¤¤¤¤яяяя 24 - Superfoods for a Healthy ProstateThe prostate gland has a reputation as a health destroyer. Hypertrophy of the prostate gland, which affects nearly every elderly male, strangles the urethra. This troublesome condition makes urination difficult and increases the risk of bladder infections and kidney damage. However, there are many superfoods that may already be a part of your everyday diet that can help thwart the onset of prostate problems. Tomatoes, watermelons, red grapefruit, papaya and red berries are all great sources of lycopene, a health-promoting plant pigment known for its cancer-battling ability. It also promotes a strong immune system and helps support prostate health in men. Though fresh are always an excellent option, the lycopene in cooked tomatoes is actually absorbed more readily by the body. It’s also your ally in the battle against heart disease. Quercetin, a flavonoid that forms the backbone of many other flavonoids, may have positive effects in combating or helping to prevent many different types of cancer, including prostate. It also acts as an antihistamine and has anti-inflammatory properties, which may be helpful in relieving the pain of an inflamed prostate. Foods rich in quercetin include apples, black & green tea, onions, raspberries, red wine, red grapes, citrus fruits, broccoli & other leafy green vegetables, and cherries. Quercetin can also be found in honey and sap, including the type from eucalyptus and tea tree flowers. It’s important to remember to get a healthy balance of foods to keep your prostate healthy, including antioxidants, vitamin E from nuts and seeds, and drink plenty of clear fluids to help flush the bladder. Try to avoid caffeine, alcohol, and spicy foods. Keeping your weight in check will also help maintain a healthy prostate. &'(йЗ И р ч

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30 - superfoods for hives relief

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6 - flush the fat with smart food choices

РПаЎ±б>юя &(юяяя%яяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяямҐБ` рїXbjbjЛsЛs .©©X яяяяяя¤иииииииь$$$$ 0 ьО¶HHHHHHHHMOOOOOO$„hм ?sиЙHHЙЙsииHH€   ЙиHиHM ЙM  ии H< °~ЬPпЇЖ$Щ Mћ0О „ й„ „ и DH j vSHHHssщHHHОЙЙЙЙььь$ ььь ьььиииииияяяя 6 – Flush the Fat With Smart Food Choices Flushing the fat? As crazy as the concept might sound, the Fat Flush Plan can help you reshape your body while detoxifying your system. This low-carbohydrate, three-phase diet regimen was created by nutritionist Ann Louise Gittleman, Ph. D., C. N.S. Phase 1 of the plan, called The Two-Week Fat Flush, lasts 14 days and is designed to jump-start weight loss. Phase 2, The Ongoing Fat Flush, helps you continue to lose weight, and Phase 3, The Lifestyle Eating Plan, focuses on maintenance. The Fat Flush Plan was designed to increase metabolism, flush out bloat and to boost the fat burning process. At the core of the plan is the commitment to promote a balanced lifestyle and encourage simple healthy habits that seem to have gone by the wayside in our modern and hectic everyday life. Every aspect of each phase of the plan is focused on accomplishing this goal: helpful essential fats, amounts of protein, antioxidant-rich vegetables, moderate amounts of fruits, calorie-burning herbs and spices, cleansing diuretic beverages, exercise, journaling and even sleep are addressed. The Two-Week Fat Flush is based on an average of 1,100 to 1,200 calories daily, and is designed to jumpstart weight loss for dramatic results. It will transform your shape by accelerating fat loss from your body's favorite fat storage areas - your hips, thighs and buttocks. The Ongoing Fat Flush is the next step for those individuals who have additional weight to lose but who also want to pursue a more moderate cleansing program and enjoy a bit more variety in food choices while still losing weight. This part of the program is designed for ongoing weight loss, with approximately 1,200 to 1,500 calories each day. This is the phase that will be followed until you reach your desired weight or size. The Lifestyle Eating Plan is your maintenance program for lifetime weight control. This phase offers over 1,500 calories daily, providing a basic lifelong eating program designed to increase your vitality and well-being for life. You’ll add up to two dairy products and up to two additional friendly carbs. Phase 3 friendly carbs include more choices from a variety of starchier veggies and nongluten hypoallergenic grains. 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45 - organic foods equal improved health

РПаЎ±б>юя )+юяяя(яяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяямҐБ` рїTbjbjЛsЛs .©©T яяяяяя¤2ЪЪЪЪ ж 2Фlю(&&&&SUUUUUU$@hЁўyy&&ЫЋYYY&&SYSYY:‘ ,С &т а^fjхЇЖЪЅ S¤0ФЗ J'JС С FJ<YyyCФ222дД222222яяяя 45 – Organic Foods Equal Improved HealthOrganic food is food that is free from all genetically modified organisms, produced without artificial pesticides and fertilizers and derived from an animal reared without the routine use of antibiotics, growth promoters or other drugs. Once only available in small stores or  HYPERLINK "http://en. wikipedia. org/wiki/Farmers%27_markets" o "Farmers' markets" farmers' markets, organic foods are becoming much more widely availableOrganic foods have been shown to improve your immune system, help you sleep better, shed the excess weight more easily, and improve your blood work just to name a few. Organic food can boast intense, realistic flavors, and a higher vitamin and mineral content. And though logically it makes sense to consume a diet based on organic foods, some worry about the cost. But with careful planning and preparation, going organic is actually quite affordable. And, the peace of mind knowing you and your family are consuming foods that haven’t been treated with pesticides or genetically altered is worth the extra money spent. The pesticides used by conventional farmers can have many negative influences on your health, including neurotoxicity, disruption of your endocrine system, carcinogenicity and immune system suppression. Pesticide exposure may also affect male reproductive function and has been linked to miscarriages in women. Additionally, conventional produce tends to have fewer nutrients than organic produce. On average, conventional produce has only 83 percent of the nutrients of organic produce. Studies have found significantly higher levels of nutrients such as  HYPERLINK "http://www. ediets. com/news/article. cfm/2/cmi_1077051/cid_1" l "#" t "_blank" vitamin C, iron, magnesium and phosphorus, and significantly less nitrates (a toxin) in organic crops. So it’s a smart idea to buy and eat organic produce and free-range organic foods as much as possible for maximum health benefits. 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R‘ rl0#«^ўGStщђ&GG‹@AБMMБMMҐlҐ}ррP=б"*oHИJ/(u ±{CTQ, ИJ/(KЅ=ш}=W„=ёBмOКWzCR‘Z$cE0#–ђ&GGp «^ўGi[*oHыpOыpO»Rтsш}=WКWzCp Рi[Q‚[Z$cEррr&jQby·h^й^х~§dшg°/YёL{m„=ёB»RтsёL{m‹Lv_[BYxw‹@AQbyQ‚[u ±{Т8}Т8}‹LvҐlҐ}Stщ–й^х~P=б" ея+є#ПАH!F'xА"=ГtЦЬ#оя@ЂS S L©H S S T P@яяUnknownяяяяяяяяяяяяGђ‡z ЂяTimes New Roman5ђЂSymbol3&ђ ‡z ЂяArial9ђ‡џGaramond?5ђ ‡z ЂяCourier New;ђЂWingdings"1€рРh”К§F”К§Fdрdр р ґґЃЃ4dP P 2ѓQрHP ря?дяяяяяяяяяяяяяяяяяяяяяxА2яя(45  Organic Foods Equal Improved Health Kelly Lyons Tim Erway  юяа…џтщOh«‘+'іЩ0?ђ?МШмш (4 T `lxЂ€ђд,45 – Organic Foods Equal Improved Health Kelly LyonsNormal Tim Erway2Microsoft Office Word@FГ#@(—iхЇЖ@(—iхЇЖdрюяХНХњ.“—+,щ®DХНХњ.“—+,щ®T hp|„Њ” њ¤¬ґј сд P Ё )45 – Organic Foods Equal Improved Health TitleЊ 8@ _PID_HLINKSдAD ?;http://www.ediets.com/news/article.cfm/2/cmi_1077051/cid_1##0http://en.wikipedia.org/wiki/Farmers%27_markets юяяяюяяяюяяя!"#$%&'юяяяэяяя*юяяяюяяяюяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяRoot Entryяяяяяяяя АF †ojхЇЖ,Ђ1Tableяяяяяяяя^WordDocumentяяяяяяяя.SummaryInformation(яяяяDocumentSummaryInformation8яяяяяяяяяяяя CompObjяяяяяяяяяяяяqяяяяяяяяяяяяяяяяяяяяяяяяюяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяюя яяяя АFMicrosoft Office Word Document MSWordDocWord. 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33 - superfoods to alleviate symptoms of gout

РПаЎ±б>юя &(юяяя%яяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяямҐБ` рїРbjbjЛsЛs .©©Ряяяяяя¤nnnnnnn‚jjjj v ‚љ¶Ћ¤¤¤¤$P hё r?n?nn¤¤ЫTСССn¤n¤СССnnС¤‚ ЃџсЇЖj•Сj0љС* Ґ* С* nСHС??»љ‚‚‚†д‚‚‚†‚‚‚nnnnnnяяяя 33 – Superfoods to Alleviate the Symptoms of Gout Gout, also called gouty arthritis, is caused by an accumulation of uric acid in the blood. The disease usually appears in midlife and primarily in males. It can be hereditary or the secondary to some other disease process. The main symptom of gout is severe pain and swelling in joints, but gout usually effects one joint at a time, then may move from one joint to affect another joint. The kidneys filter uric acid out of the body. But with gout, the body makes excess uric acid or the kidneys fail to function properly, failing to rid the body of the uric acid and it begins to build up in the joints in the form of uric acid crystals. This condition is very painful. The accumulation of these crystals causes severe pain and swelling in the joint. A common site for gout is the big toe joint. But gout can occur in an ankle, knee, elbow, wrist or finger. Typically the onset occurs at night with excruciating pain, swelling and inflammation. Rich food and alcohol may contribute to the rise in uric acid and the increase in the severity of the symptoms. Luckily, there are several superfoods that are probably already a part of your everyday diet that help alleviate the symptoms of gout. The pectin and vitamin C in apples can help alleviate gout. The vitamin C helps strengthen the immune system and the pectin helps the joints remain flexible. Onions protect the circulatory system and are a powerful antibiotic. They're good for urinary infections, and their diuretic activity helps with arthritis, rheumatism and gout.  HYPERLINK "http:/ingredient/plants/red_beet_juice. htm" Beets are richer than spinach in iron and other minerals, and the greens are helpful in cases of gout since the iron helps oxygenate and purify the bloodstream. It’s also important to drink plenty of water to help keep the kidneys filtrating properly and to prevent the formation of kidney stones. Avoid foods that are high in purines, as they account for approximately 50 percent of the uric acid produced in the body. Organ meats like liver, sweetbreads, brains, kidney, meat gravies, meat extracts, scallops, wild game, mackerel, herring, anchovies and sardines and cauliflower are all high in purines. 234‚ ў ж х V ѕ З Я а 23klqrx‡®Т(,DxљҐµПРщтщтлдлЭлЩлщТщЭЗјЗ±¦™‘™Ѓ™yЭrЭтЭщтщтщтТЩТЭ hОJјhsУhОJјhsУЃhОJјhО+R0J>*B*ЃphяhОJјhО+RЃjhОJјhО+RUЃhОJјhО+RmH sH hОJјhsУmH sH hОJјhОJјmH sH hОJјhЂ"HmH sH hОJјhОJјhОJј hОJјhО+R hОJјhАH! hОJјh('s hОJј[email protected]Ґ hОJјhЂ"H)4ё W а Ђ2РэшшуоойшgdО+RgdО+RgdЂ"Hgd('sРэ,1ђh°Р/ °а=!°"°#ђ $ђ %°°Р°Р ђР†њ@@ся@ NormalCJ_HaJmH sH tH N@"N О+R Heading 2¤d¤d@&[$$5ЃCJ$ЃaJ$D[email protected]тяЎD Default Paragraph FontRiуяіR  Table Normalц4Ц

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41 - superfoods that really get you moving

РПаЎ±б>юя %'юяяя$яяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяямҐБ` рї bjbjЛsЛs .©© яяяяяя¤4444444H0000 < HD ¶TTTTT/ 9 EГЕЕЕЕЕЕ$ъ hb Ёй4M//MMй44TTЫю‡‡‡M 4T4TГ‡MГ‡‡44‡TH [email protected]·уЇЖ0W ‡Г 0D ‡ a ‡ 4‡<MM‡MMMMMйй} MMMD MMMMHHHLдHHHLHHH444444яяяя 41 – Superfoods that Get you Moving It's no wonder so many Americans suffer with constipation (4 million of us, to be exact). Our diet of meat and processed food contains little fiber. Most of us are lucky if we’re getting in half of the 30 grams of fiber that we should each day. Without that bulk in our diet, it can make bowel movements practically immovable. The human digestive tract was designed for unprocessed plant foods that are loaded with dietary fiber: beans, leafy greens, fresh and dried fruits, vegetables and whole grains. High levels of dietary fiber increase both the frequency and quantity of bowel movements, decreasing the transit time of stools, as well as the absorption of toxins from the stool. Drink at least eight to twelve 8-oz. glasses of clean water per day. Hard, dry stools are a classic sign of dehydration. A good rule of thumb is to drink a glass of water when you wake up and then every hour after that. Try adding some wheat or barley grass to your daily routine. Mix two to three teaspoons of a nutrient-rich blend of dehydrated wheat and/or barley grass in water, and have another serving later in the day. These drinks have a restorative action on the intestinal tract and are especially good for constipation. As a supplement to a healthy, high-fiber diet, bran and prunes are particularly effective in relieving constipation. Whole prunes and prune juice possess good laxative effects. Eight ounces is usually an effective dose. A similar amount of aloe vera juice is also helpful. Vitamin C rich foods can help as well, as they help with food and nutrient absorption. Try parsley, broccoli, bell pepper, strawberries, oranges, lemon juice, papaya, cauliflower, kale, mustard greens, and Brussels sprouts, as they’re all great sources of vitamin C. %єl m n Ф Х N j Ђ І й к ]_ыьXЫ   пЯпМјМјМјМјМј¶«МјМ«јМјМ§hАH!hсg’hсg’B*ph hсg’0Jhсg’B*CJOJQJ^Jph%hсg’hсg’B*CJOJQJ^JphhI-wB*CJOJQJ^JphhЕдB*CJOJQJ^Jph%n Х І к ь  ууууууус ¤d¤d[$$gdсg’ э,1ђh°Р/ °а=!°"°#ђ $ђ %°°Р°Р ђР†њ@@ся@ NormalCJ_HaJmH sH tH D[email protected]тяЎD Default Paragraph FontRiуяіR  Table Normalц4Ц l4Цaц (kфяБ(No List4[email protected]ўс4 сg’ Hyperlink >*ph™bюOb сg’ hcbodytextdр¤d¤d[$$B*CJOJQJ^JaJphL^@L сg’ Normal (Web)¤d¤d[$$ B*phXюOў!X сg’txt_hc_blubld1#5ЃCJOJQJЃ^JaJo(ph™LюOў1L сg’ hcbodytext1CJOJQJ^JaJo(ph яяяя%nХІкь ?0ЂЂ?0ЂЂ?0ЂЂ?0ЂЂ?0ЂЂ?0ЂЂ?0ЂЂ?0ЂЂnХІкь j‹0h‹0h‹0Ђj‹0Ђj‹0j‹0Ђj‹0(Ґ     р8р@сяяяЂЂЂчр’рр0р( р ррB рS рїЛя ?ряя1mm%_› е я+АH!C uI-wсg’"=ГtЦЕдя@ЂH{а р@яяUnknownяяяяяяяяяяяяGђ‡z ЂяTimes New Roman5ђЂSymbol3&ђ ‡z ЂяArial"сЉрРh‚К§F‚К§F/Р/Р р ґґЃЃr4d2ѓрHP)ря?дяяяяяяяяяяяяяяяяяяяяясg’2яя+41  Superfoods that Really Get you Moving Kelly Lyons Tim Erwayюяа…џтщOh«‘+'іЩ0?ђ?МШмш (4 T `lxЂ€ђд,41 – Superfoods that Really Get you Moving  Kelly LyonsNormal Tim Erway2Microsoft Office Word@@<ЬетЇЖ@<ЬетЇЖ/РюяХНХњ.“—+,щ®0 hp|„Њ” њ¤¬ґј фд Ё ,41 – Superfoods that Really Get you Moving Title юяяяюяяяюяяя !"#юяяяэяяя&юяяяюяяяюяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяRoot Entryяяяяяяяя АFpuГуЇЖ(Ђ1Tableяяяяяяяя WordDocumentяяяяяяяя.SummaryInformation(яяяяDocumentSummaryInformation8яяяяяяяяяяяяCompObjяяяяяяяяяяяяqяяяяяяяяяяяяяяяяяяяяяяяяюяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяюя яяяя АFMicrosoft Office Word Document MSWordDocWord. Document.8ф9Іq

20 - superfoods that fight depression

РПаЎ±б>юя &(юяяя%яяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяямҐБ` рїtbjbjЛsЛs .©©t яяяяяя¤¤¤¤¤¤¤¤ёЂЂЂЂ Њ ё ¶¤¤¤¤¤–??????$Н h5 Юј¤ј¤¤¤¤ЫСRRR¤¤¤¤–R–RR¤¤R¤? ЂТ °рЇЖЂR–з0 R,R¤RD“RЎ ­SјјB ёёёddёёёёёё¤¤¤¤¤¤яяяя 20 – Superfoods that Fight Depression We’ve all had the blues once in while. But when they happen on a more frequent basis, it becomes cause for concern. But there are ways to adjust your diet to help stabilize your mood. It’s imperative to eat meals at regular intervals in order to keep your serotonin levels in check, a chemical in the brain that has a calming effect. Good nutrition is your best defense for managing depression. Carbohydrates are linked to serotonin production and lack of carbohydrates may cause changes in your mood. Here are more food ideas to help you combat depression and kick those blues. Rich in omega-3 fatty acids, salmon and mackerel are always a great choice for dinner. Omega-3 fatty acids also help prevent heart disease and stroke and may help prevent some cancers. Plus, salmon contains selenium, an important antioxidant mineral. Be sure to choose wild salmon at the grocery store or local fish market, since it contains more omegas than farmed, or Atlantic, salmon. A recent study indicated that people who suffer from depression also have lower levels of the antioxidant vitamin E. So, though oil is high in fat and should be consumed in strict moderation, canola oil is rich in vitamin E. It’s a healthier alternative for sautйing foods and vegetables. Dark green vegetables like spinach and peas are high in folate, a key player in the production of serotonin. They’re also an excellent source of vitamin C and fiber. Fresh is always the best option, as canned versions tend to have lower nutritional value. Legumes are also high in folate and protein and low in fat, and are an excellent option for those who are vegetarian or meat-restricted diets. Chickpeas are rich in fiber, iron, and vitamin E. For a simple snack, combine a can of drained and rinsed chickpeas with some minced garlic, fresh lemon juice, and olive or canola oil in your blender or food processor. Add salt, pepper and other spices as you wish. The resulting hummus makes a healthy and hearty vegetable dip. Chicken and turkey are both rich in vitamin B6, which plays a role in serotonin production in the body. They are both a good source of selenium and other vitamins and minerals, too. And please, if you’ve been dealing with the symptoms of depression for a while, please contact your doctor to discuss available treatment options and medication that may be available to you. (‰ќб¶ · ё я p

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14- superfoods with your heart in mind

РПаЎ±б>юя &(юяяя%яяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяямҐБ` рїbjbjЛsЛs .©©яяяяяя¤¤¤¤¤¤¤¤ёЬЬЬЬ и ёп¶ЫЫЫnpppppp$Ґ h –”¤ИЫЫИИ”¤¤Ы©И¤¤nИn¤¤ф PR'UрЇЖЬдnї0пЈ фЈ Ј ¤TЫ"э)џЫЫЫ”” ЫЫЫпИИИИёёё$ЬёёёЬёёё¤¤¤¤¤¤яяяя 14 - Superfoods that have your Heart in Mind Heart disease is number one killer among both men and women in the United States. And though we all realize that eating nutrient-dense healthy foods help reduce the risk, we may not know which foods are the best choices to battle this deadly disease head on. The key is stepping up fiber and choosing unsaturated fats. Eating unsaturated fats, like omega-3 fatty acids and olive oil, can help to reduce triglycerides. And a diet rich in soluble fiber, which is often found in legumes and some fruits and vegetables, helps to decrease LDL cholesterol levels. Sardines are an awesome source of omega-3 fatty acids, along with calcium and niacin. You can prepare fresh ones on the grill, or canned sardines work great in salads or sandwiches. Mackerel is another excellent source of omega-3s, and is full of selenium, which is an antioxidant mineral which may help protect the body from heart disease and cancer. A great way to get omega-3s on the go is by grabbing a handful of walnuts for an afternoon snack. Add some to your green salad, or give chicken salad a nutrition boost by adding ground walnuts. Kidney beans are an affordable source of high fiber, are low fat, and have no cholesterol. Add them to salads and chili, as they truly are almost a perfect health food. Since canned varieties tend to be higher in sodium, try to use the dried varieties whenever possible. Whole-grain barley is rich in soluble fiber and insoluble fiber, which is good for combating constipation. It’s also a good protein source and has a good supply of iron and minerals. Choose whole-grain barley cereals, or substitute whole-grain barley for rice and pasta side dishes once a week. Oatmeal is a great way to boost your fiber content early in the morning, and it also has a low glycemic index, which helps to provide lasting energy stave off hunger. Choose rolled oats, and add some raisins, apples, and honey for flavor. Instant oatmeal isn’t a healthy option as it’s usually loaded with sugar. -.@kЃ2 3 p С Х ? ` a b ѓ ё Т к ‡ г 1—?#$.PVАБИVhio±юяьшфрмрмрмрмрмрмиририршршрдадададшишишишиширhWI#h@hz#ЦhФ%ih!hАH!hаOhfUў+./3 a b † ‡ ?™АБэюяээшшшшшшшушойшшшшgdаOgdz#Цgd@gd!э,1ђh°Р/ °а=!°"°#ђ $ђ %°°Р°Р ђР†њ@@ся@ NormalCJ_HaJmH sH tH DAтяЎD Default Paragraph FontRiуяіR  Table Normalц4Ц l4Цaц (kфяБ(No Listяяяя./3ab†‡?™АБэюя?0ЂЂ?0ЂЂ?0ЂЂ?0ЂЂ?0ЂЂ?0ЂЂ?0ЂЂ?0ЂЂ?0ЂЂ?0ЂЂ?0ЂЂ?0ЂЂ?0ЂЂ?0ЂЂ?0ЂЂ?0ЂЂ?0ЂЂ   р8р@сяяяЂЂЂчр’рр0р( р ррB рS рїЛя ?ряя3©0К14©0Њ9/rrB*Ђurn:schemas-microsoft-com:office:smarttagsЂcountry-regionЂ9*Ђurn:schemas-microsoft-com:office:smarttagsЂplaceЂ huX-ея+чz<^!АH!WI#@аOЗ][Ф%i„}†fUў"=ГtЦz#Ця@Ђl¤х`@яяUnknownяяяяяяяяяяяяGђ‡z ЂяTimes New Roman5ђЂSymbol3&ђ ‡z ЂяArial"1€рРhkК§FkК§F1С1С р ґґЃЃ4dюю2ѓрHP ря?дяяяяяяяяяяяяяяяяяяяяя!2яя"Superfoods to fight heart disease Kelly Lyons Tim Erwayюяа…џтщOh«‘+'іЩ0ђђ?ДРдрь  , L XdpxЂ€д$Superfoods to fight heart disease  Kelly LyonsNormal Tim Erway2Microsoft Office Word@@ ^>рЇЖ@ ^>рЇЖ1СюяХНХњ.“—+,щ®0  hp|„Њ” њ¤¬ґј лд юЁ #Superfoods to fight heart disease Title юяяяюяяяюяяя !"#$юяяяэяяя'юяяяюяяяюяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяRoot Entryяяяяяяяя АFр5UрЇЖ)Ђ1TableяяяяяяяяWordDocumentяяяяяяяя.SummaryInformation(яяяяDocumentSummaryInformation8яяяяяяяяяяяяCompObjяяяяяяяяяяяяqяяяяяяяяяяяяяяяяяяяяяяяяюяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяяюя яяяя АFMicrosoft Office Word Document MSWordDocWord. Document.8ф9Іq
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