Healthy & Easy Home Baked Vegetable Pizza

4
10 minutes
  • 4 large (100% whole grain) tortillas (I love Ezekiel sprouted wheat) or pitas
  • 2 cups pasta sauce, no salt added or low sodium
  • 1 garlic clove minced
  • 1/2 cup chopped shiitake mushrooms
  • 1/2 cup chopped red onion
  • 10 ounces frozen broccoli florets, thawed and finely chopped
  • 1/4 cup shredded nondairy mozzarella-type cheese * (optional)


Preheat the oven to 400 degrees (for super crisp). Place tortillas or pitas on two baking sheets and warm for 5-10 minutes. Once tortilla has started to slightly crisp on edges, remove from oven.Spoon on the pasta sauce and place the garlic on the crust first. Sprinkle evenly with the mushrooms, onion and broccoli. Add a light sprinkle of cheese. Bake for 30 minutes.

* Daiya brand is a good choice

Are Natural Sweeteners Really A Healthy Alternative?

stevia

Sugar has gotten a bad rap lately, most of it well deserved. It would be an easier problem to solve if the answer was simply to replace or eliminate sugar but the truth is that – it’s in everything from breads and cereals to spreads, sauces and sodas.

Now lets take a look at the natural product industry.

Many natural products have decided to give sugar the boot and said yes to natural sweeteners. But sadly the sugar replacements (such as stevia or agave) aren’t much better options too. Here’s why some expert say our taste buds need an overhaul.The biggest factor at play is reprogramming our palates’ penchant for sweet foods—natural, alternative sweeteners, included.

“In the U.S., we tend to formulate things sweeter than other parts of the world,” said Mary Mulry, president of Foodwise, a food consultancy. “If we keep formulating no-calorie products just as sweet as fuller-calorie products, we aren’t teaching people to cut back on sweetness, in terms of palate. Rather than focusing so much on no- or low-calorie, maybe we should be focusing on developing products that just taste good—but are only moderately sweet.”

Weaning consumers off their sweet tooth might, one day, be viewed as a matter of public health, says Kantha Shelke, PhD, principal of nutrition think tank Corvus Blue LLC.
“Could there be a correlation between consuming high?intensity sweeteners with the growing incidence of cataracts and joint failure?” Shelke asked. “Our bodies and our physiologies have not evolved and kept pace with advances in food science and technology.

“When your brain registers a rush of sweetness associated with products containing high potency sweeteners, it is designed to compute the caloric/carbohydrate implication of that sweetness and therefore releases insulin. If there is no sugar for the insulin to interact with, it is very likely that it will seek other readily available forms of sugar in our systems. Sugars are an essential component of joints and the eye,s and it is conceivable that an unintended consequence of routinely consuming high potency sweeteners may be the growing incidence of health issues as a result of excess/erratic insulin in the body,” she said.

How non-nutritive sweeteners ‘trick’ the brain

As reported on TV’s 60 Minutes segment in April, consuming sugar causes insulin spikes which can serve as a catalyst to fuel as many as a third of common cancers, including breast and colon cancers. Lewis Cantley, Harvard Medical School professor and head of Beth Israel Deaconess Cancer Center, explains that these tumors have insulin receptors that bind circulating blood glucose and signal the tumor to grow.

Cantley discourages our sweet cravings in all its forms—even non-nutritive sweeteners such as stevia and erythritol. “Non-nutritive sweeteners should not directly cause insulin resistance as they don’t get converted to fat in the liver. However, they almost certainly play the same trick on the brain as fructose does, leading the brain to dis-correlate the total consumption of sweetness as a mechanism of satiety.”

“There are certainly studies in rats that support this idea. Ultimately, one will consume much more carbohydrates (and crave even more real sugar). So the result will likely be obesity and insulin resistance, potentially increasing the risk of cancer,” he said.

The lack of science on non-nutritive sweeteners and their metabolic role has kept industry wondering if they are any better than sweeteners high in fructose. Anti-sugar advocate Robert Lustig, MD, featured recently in 60 Minutes’ sugar segment, declined to comment on non-nutritive sweeteners for that reason.
Blame fructose

So how do those alternative sweeteners high in fructose fare? In response to agave being named a top five worst sweetener, Craig Gerbore, former president of Madhava and now serving on the Madhava Board of Directors, said, “People have attacked agave because of the fructose content. But they’re not talking about real consuming quantities. People don’t consume [agave] in the quantities that might result in health problems over time.”

The problem with fructose, said Cantley, comes from its high level of sweetness, but lack of glucose. “This is ultimately frustrating to the brain (all foreplay, relatively little reward).”

After even just a few weeks of consuming a diet high in fructose our brains adjust and no longer associate sweetness with satiety. “This lack of satiety leads to greater consumption of all types of carbohydrates, especially sweets, ultimately leading to obesity and insulin resistance,” said Cantley.
4 alternative sweeteners to use in moderation

While Cantley’s research might seem to signal the death knell of the sugar industry, it could spell opportunity for other parts of the food and beverage industry. The key, of course, is sweetening with moderation.

1. Coconut palm sugar (coconut sugar)

This past February, Dr. Oz devoted a segment on his show to promoting coconut palm sugar as a replacement for cane sugar. The primary draw? Coconut sugar has a lower glycemic index than cane sugar because it’s an unrefined sweetener made up of long-chain saccharides—as opposed to the short-chain saccharides that make up refined table sugar. The long-chain saccharides are absorbed more slowly by the body.

According to Big Tree Farms, a coconut palm sugar producer, coconut sugar also contains “significant nutrients, vitamins and over 14 important amino acids. These ‘other’ materials, and especially the amino acids, are thought to act as a buffer to the sucrose component of the coconut sugar, thereby slowing the speed by which the sugars are absorbed into the blood stream.”

So where simple sugars like sucrose and fructose produce blood sugar spikes and can contribute to insulin resistance, coconut sugar helps to maintain more stable blood sugar levels, reducing the after-snack insulin response. Plus coconut sugar is a whole food sweetener and contains potassium as well as iron.

2. Stevia

According to data from Nielson, presented at Nutracon 2012 by Matthew Jacobs, marketing manager for Truvia with Cargill, nearly 50 million U.S. households (42 percent) currently buy products that use stevia-based sweeteners. That comes primarily from ready-to-drink beverages, but also from finished product sugar substitutes. Jacobs went on to show that the stevia category has seen overall growth of 40 percent by dollar volume from October 2010 to October 2011. Cargill’s Truvia—a stevia-erythritol blend—has been picked up in numerous finished products from yogurt to juice and jelly.

Tim Avila, president of Systems Bioscience, lauds the marriage of stevia with this zero-calorie sugar alcohol to create a more useable, better-tasting blend for food and beverage applications as well as tabletop use. Erythritol, he explained, provides an excellent bulking sweetener while stevia brings the high-intensity, natural sweetness into play.

At 250 times the sweetness of sugar, stevia only claims about half the intensity of sucralose (near 600 times sweeter than sugar), but provides consumers with a viable alternative to artificial sweeteners.

3. Monk fruit (luo han guo)

It was hard to walk an aisle at Natural Products Expo without running into monk fruit. The “newest” natural sweetener to appear in products in North America is derived from a Chinese plant called luo han guo, or monk fruit.
The intensity of the sweetness in monk fruit extract is directly proportional to levels of a compound found in the fruit called mogroside V. It’s 300 times sweeter than white sugar and has already been picked up in big-name finished products brands such as Kashi, Bear Naked and So Delicious Dairy Free.

4. Blackstrap molasses

Nutrient rich blackstrap molasses has been making a comeback with consumers—particularly natural product consumers—in recent years. Packed with vitamin B6 and iron as well as other essential minerals like potassium, magnesium, manganese and calcium. “Of all the additional sugars we play with in our diet, blackstrap molasses is by far the healthiest,” said Mona Morstein, ND, chairwoman of nutrition at Southwest College of Naturopathic Medicine in Tempe, Ariz. “That is where all of the nutrients from the sugarcane and the sugar beets are.” Molasses also ranks lower on the glycemic index than table sugar and many other natural sweeteners.

But it’s not just health-conscious consumer picking up the blackstrap. In September of 2011, Horizon Science achieved self-affirmed GRAS status for Benecarb, a molasses-based ingredient proven to lower the blood glucose response of a range of food products, including sugar, using an entirely natural ingredient.

Tips On Making Healthy Food Choices At Restaurants

veganMany people think that when they begin eating nutrient rich, they can no longer eat out in restaurants or socialize, but that couldn’t be further from the truth! Not only are more and more nutrient-rich-friendly restaurants popping up, but nutrient-rich choices can be made most anywhere, by utilizing a little First-Class knowledge whenever you sit down to dine.

Our goal is to help you make a nutrient-rich lifestyle work in any situation because eating out and socializing are an important part of a well-rounded and balanced life, and because many joyous occasions are feted with food. Most of us are also living fast-paced lifestyles, working long hours and feeling like we don’t have time to cook meals at home on a regular basis. Knowing how to eat nutrient rich anywhere is the key to accomplishing your goals and gaining all 7 of the Success Results.

Your goal is to eat 90% or more plant-based, nutrient-rich foods. Remember that the more nutrient-rich plant foods on the plate, the less room there is for animal and highly refined foods. By filling up on the good stuff, you won’t have room or desire for the unhealthy stuff.

Some restaurant menus feature “diet,” “low fat,” “low-carb” and “gluten free” items, but you don’t need to pay attention to any of that. Instead, you are just going to apply your nutrient-rich knowledge about vegetables, fruits, beans, nuts, seeds and grains, and seek out the items that meet the nutrient-rich criteria

ASK AND YOU SHALL RECEIVE

When you see a menu item that could be made healthier by asking for some modifications, don’t be afraid to ask! Most restaurants want to accommodate their patrons, so you’ll come back again and again. Here are some easy modifications you can request:
• A specific ingredient on the side of The plate, e.g., Salad dressing
• A specific ingredient omitted altogether, e.g. cheese on salad
• Vegetables steamed instead of sautéed in oil
• Brown rice instead of white rice
• A side salad instead of French fries
• Whole wheat bread instead of white bread

NUTRIENT-RICH FRIENDLY RESTAURANTS

When it comes to dining out, all restaurants are not created equally—from a health perspective that is. The good news is that certain types of restaurants will always be health-friendly choices, and many of them are establishments you can find in both large cities and small towns. Ethnic cuisines tend to be great choices that will provide you with a lot of variety and diverse taste sensations.

Here are some of the tips on making healthy food choices at restaurants- Go Ahead Be Adventurous!

ASIAN CUISINE

Some traditional Asian populations, such as the Okinawans of Japan and certain rural Chinese, are known for their health and longevity. This is no coincidence—these were the people who were consuming a heavily plant-based diet, and they simply did not get the heart disease, strokes, cancer and diabetes that are epidemic in America.

At Asian restaurants, white rice is everywhere. As you’ve learned by now, white rice is a refined food that has been stripped of its fiber and nutrients. But, the solution is simple: Just ask your server for brown rice instead—the vast majority of Asian restaurants will be able to accommodate you. We’re sure you know this by now, but it’s worth repeating—no fried rice! That would be like eating french fries, and we all know those aren’t healthy! On the plus side, most Asian restaurants also have a vegetarian section of the menu and this section can be quite long! We seriously doubt you’ll feel deprived as you try to choose between the vegetables and tofu, the vegetable curry and the vegetable Pad Thai!

CHINESE

Chinese restaurants typically have a bunch of good options to choose from, including vegetarian dumplings, vegetarian spring rolls, stir-fried or steamed vegetables, and vegetables with tofu. NOTE: Steamed vegetables are of course healthier than those than have been stir-fried, due to the oil, but you can decide whether the oil will be your 10% non-nutrient-rich portion of the meal. In that case you’ll just want to make sure the rest of your meal fits the 90% guideline.

JAPANESE

At Japanese restaurants, you can start with an order of edamame, which is boiled soybeans. If you’re lucky, they’ll come in the pods and you’ll get to pop the beans out (its fun!). Edamame is also typically very salty, so ask them to hold the salt. If you like sushi, choose the vegetarian sushi, such as the California or cucumber rolls. Since sushi is served with white rice, it’s not exactly a health food, but it’ll offer some of the healthier options on the menu. Japanese restaurants also offer vegetable-only dishes. Some offer an option of brown rice too.

TAI

If you like Thai food, there are typically many vegetable-based dishes to choose from—curries, Pad Thai, tofu and more. Remember that brown rice is healthier than noodles.

KOREAN

At Korean restaurants, it’s also easy to get vegetable dishes. For example, Bi Bim Bap is a popular Korean dish that comes with chopped vegetables over rice in a sizzling hot stone pot—you can order it with tofu instead of meat. It also typically comes with an egg over top, but they’ll leave it off if you ask.

VIETNAMESE

Vietnamese restaurants are known for their soups (pho)—and vegetarian options abound. They are also known for noodle dishes. Noodles are a refined food, but you can usually get brown rice instead. If you do decide to get noodles, make sure rest of your day is 90% or more nutrient rich, and you’ll be fine.

INDIAN

Indian cuisine is another wonderful option for eating nutrient rich. There are so many plant-based dishes to choose from! There are all kinds of curries, dishes made with vegetables and lentils or chickpeas, stir fries and more. The spices in Indian food make for an endless array of delectable taste sensations. The classic Indian bread is naan—if you can live without it, you’ll be better off. If you feel like Indian food isn’t the same without it, see if you can get whole wheat naan, or at the very least naan without butter. NOTE: Some Indian sauces are made with cream or ghee (clarified butter). We recommend that you ask your server which dishes come without dairy. You may think it doesn’t matter, but those sauces can be loaded with saturated fat and hundreds of calories—which, trust us, your body doesn’t want!

ETHIOPIAN

Ethiopian food is becoming more and more popular with restaurants popping up in many cities. The menus at Ethiopian restaurants are loaded with nutrient-rich options—including dishes made with collard greens, lentils and mixed vegetables. Like Indian food, Ethiopian cuisine makes heavy use of spices, creating dishes that tantalize the senses and delight the taste buds. Ethiopian bread is called injera, which has a spongy texture and comes in sheets. It’s made out of teff, which is an ancient and nutritious grain. In bread form, it has become somewhat refined, but not as much as white bread. Because injera is used as a scoop for the food, feel free to have some; just don’t make it the bulk of your meal.

MEDITERRANEAN—GREEK, MIDDLE EASTERN, ISRAELI

Some of the classic foods of Mediterranean cuisine are pretty health friendly! Salads abound, as do plates of grilled vegetables. You can always order a hummus or baba ghanoush (eggplant dip) plate with veggies for dipping. Grape leaves are stuffed with rice and herbs, and tabbouleh is made with cracked wheat (bulgur), cucumber, tomatoes and chopped parsley, which goes great, stuffed in a whole wheat pita.

ITALIAN

While Italian restaurants don’t necessarily top the list of nutrient-rich restaurants because of the heavy focus on pasta—which is not a health food—even there you can create a delicious meal for yourself. The antipasto plates come with vegetables—just ask your server to leave off the meats and cheeses. You should also have several salad options to choose from and be able to request grilled vegetables as well.

If Italian food means pasta to you, seek out restaurants that offer whole-wheat pasta and order the pasta primavera, a vegetable dish. For sauce, you want a simple marinara (tomato) sauce. You definitely want to avoid Alfredo sauce, which is a heavy, fat- and calorie-laden cheese sauce, as well as sauces with cream, sausage or prosciutto (Italian thin- slice ham).

MEXICAN

There are certain regions of Mexico where the people are healthy and long-lived. Unlike the Mexican food we’ve become accustomed to; Mexican cuisine is not inherently about disease-promoting cheese! For many Mexicans, simple rice and beans is a staple of their diet, along with nopalitos (cactus), vegetables and fruits. At Mexican restaurants, look for tacos and burritos that are made with rice, beans, potatoes and vegetables and ask them to hold the cheese. (Refried beans can be made with lard—ask for whole or black beans. Corn tortillas are better for you than flour.

Are You Buying The Healthiest Bread In The Market?

First of all I would like to say:

Yes, I eat bread- I don’t want to live without it and you shouldn’t have to either.

Bread is a really hot topic and is targeted as the root of many health problems. Overall, bread gets a bad reputation because grains are not easy for your body to digest, can overwork your pancreatic enzymes, contain the anti-nutrient phytic acid and an abundance of dreaded gluten. Also, our wheat crops in this country have been through some serious genetic manipulation to make them profitable for the food industry and less healthy for us.

The main problem with wheat (unless you have a gluten sensitivity) is that we as a culture eat too much of it in general. Just take a look at the typical American diet – a bagel for breakfast, a sandwich for lunch and rolls or pasta for dinner. That’s a lot of grain in just one day. Even larger amounts would be consumed if we take into consideration common snacks like crackers and desserts like cookies. Additionally, commercially available grain-based products that line grocery store shelves and are served at restaurants are unhealthy. They are full of ingredients that are not food, like azodicarbonamide (the same chemical in yoga mats and shoe rubber), other chemical dough conditioners, added sugars, artificial flavorings or coloring and GMOs. Flour can be treated with any of the 60 different chemicals approved by the FDA before it ends up on store shelves – including chemical bleach! Also, the industrial processing destroys nutrients, such as Vitamin E and fiber. Remember, it only takes 4 ingredients to make bread – flour, yeast, water and salt, there’s really no need for all that other nonsense.

Here Are some Of The Health Wrecking Ingredients in Bread:

Dough Conditioners – these are unnecessary in traditional bread making and only make the process faster and cheaper for the food industry to make bread in big machinery. Many dough conditioners like azodicarbonamide (which is banned all over the world), DATEM, monoglycerides, diglycerides, sodium stearoyl lactylate are linked to health issues. Many dough conditioners start with manipulating fat – like soybean oil or corn oil, which is also most likely GMO. Nature’s Own, Arnold, Wonderbread, Martin’s, Sara Lee, and many other popular brands are guilty of using dough conditioners.

Preservatives – Bread is supposed to be fresh and eaten within a few days from baking unless frozen. If you see preservatives like calcium propionate, which is linked to ADHD, put the bread down and keep searching. Warning: Pepperidge Farm uses this ingredient to “retard spoilage.”

GMOs – Most commercially available breads contain one or many genetically modified ingredients like soy lecithin, soybean oil, corn oil, corn starch or soy flour. GMOs have not been tested long term on humans, however we know that the pesticides sprayed on them are absolutely toxic and considered to be poisonous. Some GMOs are created by inserting a toxic pesticide into the seed itself to make an insect’s stomach explode when they try to eat it.

Added sugar – This is where you really need to watch out. There’s nothing wrong with a little honey to bring out the sweetness in whole wheat bread, but most manufactures are using high fructose corn syrup, GMO sugar made from sugar beets, or some other artificial sweetener like “Sucralose” that are not the best forms of sugar and can pose health risks. Almost all commercially baked brands have some form of added sweetener – especially watch out for “light” breads, which often contain more added sugar like “Arnold Bakery Light.”

Artificial flavors and coloring – These ingredients are made from petroleum and are linked to several health issues like hyperactivity in children, allergies and asthma. They are easy to spot on the label because the FDA requires it. However, ingredients like “caramel coloring” can fool you into thinking this ingredient is a real food. Most industrial caramel coloring is created by heating ammonia and is considered a carcinogen when created this way. Martin’s potato rolls have Yellow #5 and Yellow #6, and Thomas’s English Muffins have caramel coloring.

Now before I share my top recommendations for the best (and healthiest) breads on the market – I should tell you the truth about how much bread I actually consume on a monthly basis. My diet consists of 90% plant based foods like fruits, vegetables, seeds, beans and nuts along with the occasional less than 10% meat or bread product. However, when I travel – I like to enjoy. My diet is about eating more plant-based nutrient rich foods and choosing the most nutritious choices whenever I can, but I do like to live a little and have my bread on occasion! At the grocery store, I buy the best of what is available for my body and here are the choices I feel good about buying.

There are many healthy bread options available – if you just know what to look for!

The Healthiest Breads On The Market

healthiest breads

Sprouted Grains – I love sprouted grains because they are technically vegetables. To sprout a grain, you just soak it until it begins to sprout into a little plant. These sprouts are then ground up to make bread. When you eat a grain that has been refined into flour, your body quickly metabolizes it like a sugar, which causes your insulin to spike. This can make you gain weight and contributes to diabetes and inflammation. For all of these reasons, I don’t buy bread that is primarily made from flours, especially “wheat flour” which is really just white refined flour. The sprouts are much more easily digested than starchy flour, and contain more vitamins, minerals and antioxidants than whole grains. Phytic acid is destroyed when the grain sprouts, so your body is able to absorb the nutrients in these grains – which makes them that much better for you!

My favorite sprouted grain bread is the classic – Ezekiel 4:9 Sprouted Grain Bread by Food for Life – it’s made up from six different organic sprouted grains and absolutely no flour! This combo of sprouted grains contains all 9 essential amino acids, which makes up a complete protein.

There are no preservatives in these breads, so I keep them in my freezer and take out portions as I need them. I also love the sesame seed bread, whole grain tortillas, corn tortillas and english muffins by Food for Life. Hands down – they are the healthiest breads on the market. They are available in most health food stores and some conventional stores in the freezer section.

Other good sprouted breads are Manna’s Sunseed bread and Dave’s Killer Bread Sprouted Wheat, which are both a healthy combo of organic sprouted wheat and seeds.

Ancient Grains (spelt, quinoa, amaranth, millet, sorghum) & Gluten-Free – Unlike wheat, these grains are called ancient because they haven’t changed for thousands of years. They are packed with nutrients and many of these grains can be used to make gluten-free bread. Just make sure that the bread you are buying is labeled as “gluten-free” if you are trying to avoid gluten – because not all ancient grains are gluten-free and they may be blended with wheat. Manna makes a good gluten-free bread with brown rice, sorghum, millet, amaranth, quinoa and chia seeds.

Please note, almost all gluten-free breads contain added sugar in the form of honey, molasses, agave nectar or evaporated cane juice.

Here’s A Quick List Of Healthier Breads:

Sprouted Grain Breads

• Ezekiel 4:9 Sprouted Grain Bread – Food for Life (all varieties – 7 grains, sesame, genesis, flax, cinnamon raisin, tortillas, muffins)
• Sunseed Bread – Manna
• Banana Walnut Hemp Bread – Manna
• Sprouted Multi-Grain Bread – Rudi’s (contains added sugar)
• Sprouted Wheat Bread – Dave’s Killer Bread (contains added sugar)
• Sprouted Wheat Multi-Grain Bread – Alvarado St. Bakery (contains added sugar)

Gluten-Free Breads

• Buckwheat Bread – Happy Camper’s (contains added sugar)
• Gluten-Free Rice Almond Bread – Food for Life (contains added sugar)
• Gluten-Free Exotic Black Rice Bread – Food for Life (contains added sugar)
• Gluten-Free Super Chia Bread – Nature’s Path (contains added sugar)
• Good Morning Millet Toaster Cakes – Ancient Grains Bakery (contains added sugar)
• Gluten-Free Deli Rye Style Bread – Canyon Bakehouse (contains added sugar)

Ancient Grain Breads

• Gluten-Free Ancient Grains Bread – Manna (contains added sugar)
• Spelt Ancient Grain Bread – Rudi’s (contains added sugar)
• Good Seed Spelt Bread – Dave’s Killer Bread (contains added sugar)

Last – but NOT LEAST – Remember to always choose bread that is made with real certified organic ingredients. The wheat that is used to make most bread is heavily sprayed with pesticides and by choosing certified organic products you will avoid exposure to GMOs.

Now, let’s go break some bread with our loved ones and share this article with them. Everyone deserves good bread without chemical additives that can wreck their health.

Top 15 Amazing Nutrient Rich Superfoods for Fall

Eating Mangoes and watermelons on the porch, going out for picnics, grilling and making sand castles with our little ones are the things which come to our mind when we talk about summer, but there is something about cooler weather and the arrival of fall that changes things.

We stop thinking about beach outings, and instead focus on which ski resorts may be opening early. It somehow seems easier to really get into work or school, instead of daydreaming about playing in the sun.

Now as the leaves turn colors and the temperature starts to drop, it’s time to break out your repertoire of fall foods. This is the season for apples, brussel sprouts, tangerines and pumpkins etc.. Thus, it is no surprise that we see more of these superfood products both at the market and local grocery stores.

So while we are settling into the new fall season, here are top 15 amazing nutrient rich superfoods for fall, that can not only nourish your body but also foster a sense of well-being

 

APPLES

apples

Long associated with the start of fall, apples imported from halfway around the world are now available year-round in the produce section of your local store. Fall is when you can pick them locally; seek out organic fruit, which can give you all the more reason to eat the skin without worrying about pesticide residue. Apple’s skins contain the antioxidant quercetin and the fruits themselves contain calcium, Vitamin C and folate.

 

PEARS

 

Pears

 

The sweet and juicy taste makes this fruit a crowd-pleaser. Cooking can really bring out their fabulous flavor, so try them baked or poached.  They are very good source of Vitamin C and copper. As a very good source of dietary fiber, pears might logically be expected to help protect us from development of type 2 diabetes (or DM2, which stands for “diabetes mellitus type 2) as well heart disease. Adequate intake of dietary fiber is a long-established factor in reducing our risk of both diseases, and in the case of pears, this benefit may be even more pronounced due to the helpful combination of both soluble and insoluble fiber in this fruit.

 

 

RUTABAGA

 

rutabaga

 

A cross between a turnip and a cabbage, rutabagas are a popular Swedish dish. To utilize their earthy flavor, add them to casseroles, puree them with turnips and carrots to make a sweet soup, or roast them with ginger, honey, or lemon. Rutabagas are members of the cabbage family known as “cruciferous vegetables”. These types of veggies (just like broccoli, cabbage, and Brussels sprouts) have got nutrition which may be cancer-fighting as well as great for your overall health.

 

 

CAULIFLOWER

 

cauli

 

With compounds that may help prevent cancer, tons of vitamin C, and phytonutrients that may even lower cholesterol levels, it’s kind of amazing how good cauliflower can be for you. You can even use it to make faux rice or mashed potatoes.This food is very low in Saturated Fat and Cholesterol. It is also a good source of Protein, Thiamin, Riboflavin, Niacin, Magnesium and Phosphorus.

 

 

SQUASH

 

winter-squash

Its antioxidants help reduce inflammation and improve symptoms of asthma in addition to arthritis.Squash contains many vital poly-phenolic anti-oxidants and vitamins. Similar to other Cucurbitaceae members, this too is one of the low-calorie vegetables, which provides just 45 calories per 100 g. It contains no saturated fats or cholesterol; however, is rich source of dietary fiber and phyto-nutrients. Squash is one of the common vegetables that often recommended by dieticians in the cholesterol controlling and weight reduction programs.

 

PUMPKIN

 

pumpkin

The bright orange color of pumpkin is a dead giveaway that pumpkin is loaded with an important antioxidant, beta-carotene. Beta-carotene is one of the plant carotenoids converted to vitamin A in the body. In the conversion to vitamin A, beta carotene performs many important functions in overall health.Current research indicates that a diet rich in foods containing beta-carotene may reduce the risk of developing certain types of cancer and offers protect against heart disease. Beta-carotene offers protection against other diseases as well as some degenerative aspects of aging.

 

SWEET POTATOES

sweet-potato

Sweet potato is rich source of anti-oxidants, vitamins (richest source of vitamin-A), minerals, and dietary fiber that are essential for optimal health.Sweet potato provides a good amount of vital minerals such as iron, calcium, magnesium, manganese, and potassium that are very essential for enzyme, protein, and carbohydrate metabolism.

 

TURNIPS

Turnips

 

As an excellent source of vitamin K and a good source of omega-3 fatty acids (in the form of alpha-linolenic acid, or ALA), turnip greens provide us with two hallmark anti-inflammatory nutrients. Vitamin K acts as a direct regulator of our inflammatory response, and ALA is the building block for several of the body’s most widely-used families of anti-inflammatory messaging molecules. While glucobrassicin (a glucosinolate found in many cruciferous vegetables, and the precursor for the anti-inflammatory molecule indole-3-carbinol) does not appear to be present in turnip greens in significant amounts, other glucosinolates present in turnip greens may provide important anti-inflammatory benefits and are the subject of current research.

 

KIWI

 

Kiwis

 

Kiwi fruit is a delicious fruit that contains flavonoids, minerals and vital vitamins such as vitamin C. This sweet fruit tastes like a combination of pineapple, banana and strawberry. Named after the flightless brown bird kiwi, the fruit is a delight to the taste buds and is loved by all.Use this sweet fruit to add a tropical flavor to your recipes. It’s great mixed with strawberries, cantaloupe, or oranges and can be combined with pineapple to make a tangy chutney.

 

POMEGRANATE

pomogernate1

One of the oldest known fruits, found in writings and artifacts of many cultures and religions, the pomegranate (punica granatum) is an original native of Persia. This nutrient rich superfood, antioxidant rich fruit has been revered as a symbol of health, fertility and eternal life. Pomegranate seeds are full of B vitamins, potassium, and folic acid. They’re also a great vegan source of iron. If eating the fruit isn’t your thing and you don’t mind giving up the beneficial fiber from pomegranate seeds, you can also drink pomegranate juice to get some of the same health benefits. One study found that pomegranate juice was better than grape juice or red wine when it came to protecting your body from harmful free radicals and at preventing high blood pressure.

 

TANGERINE

tangerines

The tangerine is a type of mandarin orange that is usually available from November through April. They are slightly smaller than oranges and are characterized by their bright orange color and defined segments. While oranges sometimes need to be peeled with a knife, tangerines can be peeled and segmented easily by hand. Tangerines are rich in vitamin C, which is good for your immunity. Vitamin C works to boost your immunity by acting as an antioxidant that protects your cells from the damage caused by free radicals. Free radicals are highly reactive atoms that are produced when the substances in your body react with each other.This process is called oxidation, and the free radicals that oxidation produces can trigger cell death. Vitamin C’s antioxidant power comes from its ability to scavenge free radicals and disarm their propensity for damage.

 

DATES

 

dates

Dates are a good source of protein, dietary fiber and are rich in vitamin A, B1, B2, B3, B5.and Vitamin C. The fiber supplied by a few grams of this fruit is one of the best known health benefits of dates. The Vitamin A in dates is known to have antioxidant properties and is important for good vision. Vitamin A is also necessary to maintain healthy and glowing skin. Dates are very helpful in guarding against night blindness problems and this is one of best known health benefits of dates. Vitamin A found in dates is approx 149 IU per 100 gram of the fruit.Consumption of fruits rich in vitamin A is known to provide resistance against lung and oral cavity cancers. For a healthy living, the American Cancer Society recommends intake of 20-35 grams of dietary fiber per day supplied through dates.

 

GRAPEFRUIT

grapefruit 1

Rich in the Nutritional Powerhouse Vitamin C. Grapefruit is an excellent source of vitamin C, a vitamin that helps to support the immune system.Tart and tangy with an underlying sweetness, grapefruit has a juiciness that rivals that of the ever popular orange and sparkles with many of the same health promoting benefits. Although available throughout the year, they are in season and at their best from winter through early spring. Grapefruit contains pectin, a form of soluble fiber that has been shown in animal studies to slow down the progression of atherosclerosis. In one study, animals fed a high-cholesterol diet plus grapefruit pectin had 24% narrowing of their arteries, while animals fed the high-cholesterol diet without grapefruit pectin had 45% narrowing.Both blond and red grapefruit can reduce blood levels of LDL (“bad”) cholesterol, and red grapefruit lowers triglycerides as well, shows a study published in the Journal of Agricultural and Food Chemistry.

 

PARSNIPS

parsnips

Parsnips may seem like an exotic vegetable that is unfamiliar to many, but what they have to offer your diet is twofold: Their fiber content will make you feel full and their sweet taste will help alleviate hunger pangs, allowing you to faithfully stick to your true course toward weight-loss. Parsnips shine as a fiber source. They’re high in soluble fiber, the type that helps lower cholesterol and keep blood sugar on an even keel. They’re a surprising source of folic acid, that B vitamin women planning a family need to help reduce the risk of certain disabling birth defects. Folic acid also plays a role in reducing heart disease and may help prevent dementia and osteoporosis bone fractures. And potassium, an aid to blood pressure, is present in ample quantities. Unlike their carrot cousins, however, parsnips lack beta-carotene.

And our last but not the least contender in this list is ….

 

BRUSSELS SPROUTS

Brussels-sprouts-on-plate

 

Brussels sprouts are an important dietary source of many vitamin antioxidants, including vitamins C, E, and A (in the form of beta-carotene). The antioxidant mineral manganese is also provided by Brussels sprouts.They are an excellent source of vitamin C and vitamin K. They are a very good source of numerous nutrients including folate, vitamin A, manganese, dietary fiber, potassium, vitamin B6 and thiamin (vitamin B1) and a good source of omega-3 fatty acids, iron, phosphorus, protein, molybdenum, magnesium, riboflavin (vitamin B2), vitamin E, calcium, and niacin. In addition to these nutrients, Brussels sprouts contain numerous disease-fighting phytochemicals including sulforaphane, indoles, glucosinolates, isothiocynates, coumarins, dithiolthiones, and phenols.

 

 LOOKING FOR QUICK INFUSION OF NUTRIENT RICH SUPERFOODS IN A GREAT TASTY WAY   –  LIVING FEAST

 

 

Superfoods for Better Immunity and Slow Down Aging

Anti-Aging-Super-FoodNo special diet can make you younger or stop you from aging. We all know we have to age one day, but how and what we eat makes a huge difference in how healthy we are going to be on the journey, and how long it will take. But there is a crop of food and herbs that medical experts believe can improve vitality and extend life. These foods that are nutrient rich superfood, in conjunction with living a healthy lifestyle, can delay or ward off age-related aches, pains and diseases.

But if you still eat fast food regularly, adding a berry or few leaves of spinach to your diet won’t make much difference. Along with a plant-based nutrient rich superfood eating style, we recommend avoiding foods that accelerate the downside of aging, including sugar, salt, oil and saturated fats.

Experts agree that it’s never too late to eat to ward off the diseases associated with aging. Begin taking baby steps, slowly replacing age-accelerating nutrient poor foods with those that slow down aging and fight disease. The way you eat is the foundation for better health, a longer lifespan. Nutrient rich Superfoods have the power to heal and change lives at any time in our lives. And that’s why we recommend a 90-10 balance, with the bulk being nutrient rich superfoods and the remaining “anything you want to eat.” The reason being few of us can eat right all the time, but if you eat right most of the time, you will have an edge, protecting your heart, brain, eyes and joints against the diseases associated with aging.

Said that won’t adding superfoods to your life be worth it, because who doesn’t want to look younger. Just consider the size of the U.S. market for anti-aging products — a whopping $80 billion. But now you can find your way to a younger, healthier you just by visiting the grocery store. What’s even better? You can get a double anti-aging dose by enjoying these powerful superfood pairs below. Here are some of superfood combos for Better immunity and slow down aging.Have your own ideas? Let us know in comments

Fresh vegetable

COMBINATION: Red Bell Peppers and Black Beans

PROVIDES: Better Immunity

They look good at the veggie market and are expensive. But here’s a good reason to buy them. You’ll absorb more immune-boosting plant iron by adding in some red bell peppers on your plate. Iron in black beans is hard for the body to absorb, however, adding a dose of Vitamin C-rich produce like red peppers converts the iron into a type that’s easier for the body to use. Red peppers are also heavily laced with pesticides so opt for either green house or organic peppers.

DO IT RIGHT: There are great recipes online that show you how to mix your beans with red bell peppers and make the meal a tasty one too.

 

COMBINATION: Broccoli and Tomatoes

PROVIDES: Protection against cancer

Both are individually known to have cancer-fighting properties, but research has shown that together they are the Hulk of cancer fighting foods. Scientists found consuming tomato and broccoli at the same time was more effective at slowing the growth of cancerous prostate tumors than eating either vegetable alone.

DO IT RIGHT: Have one-and-a-half cups of broccoli along with two and-a-half cups of fresh tomato.

 

COMBINATION: Garlic and Onions

PROVIDES: Full-body protection

Both these veggies contain a number of organosulfur compounds and heart-healthy plant chemicals that help keep arteries free of plaque. Some of these compounds have even been studied for their power to detoxify carcinogens in the body.

DO IT RIGHT: Most Indian cooking combines the two, however if you are in the mood for something else, the combination works well for soups and sauces.

 

COMBINATION: Pink Grapefruit and Avocado

PROVIDES: Cell protection

Grapefruits are great on their own: They’re rich in lycopene, an antioxidant that’s been shown to reduce inflammation and prevent cell damage. But when you pair grapefruit with avocado, the avocado’s healthy fats actually help increase lycopene absorption, making it more available for your body to use.

DO IT RIGHT; Try eating the grapefruit and avocado combo 1-2 times a week, using about half of each. Incorporate them into your meals by cooking citrus-glazed shrimp tacos with avocado and grapefruit for a zesty, creamy treat, or simply toss them together in a salad.

 

COMBINATION: Kiwi and green leafy vegetables

PROVIDES: Neutralizes free radicals.

Try green leafy vegetables to hydrate your skin and help diminish wrinkles. And kiwi is good because it neutralizes free radicals associated with cancer and heart disease. It also boasts more potassium than a banana and more vitamin C than an orange, meaning kiwi is also good for your skin.

 

COMBINATION: Carrots and broccoli

PROVIDES: BOOSTS IMMUNE SYSTEM

Just a one cup of broccoli a day can make you feel energized while also boosting your immune system. Why? Because broccoli contains more than 2/3 of the daily recommended dose of vitamin C. For their part, carrots may protect against skin cancer while also packing a lot of beta-carotene, which not only helps with skin-cell renewal, but acts as a powerful antioxidant. Antioxidants are great for getting rid of free radicals that can make your skin age faster.

 

COMBINATION: Green Tea and Black Pepper

PROVIDES: A slimmer waistline

Forget crash dieting. After your next meal sip a cup of green tea with a little black pepper thrown in. The combination boosts the absorption of EGCG, a key antioxidant in tea tied to calorie burning, by 130 percent. Experts say the compounds in green tea can affect the hormones that regulate hunger and fullness.

DO IT RIGHT: Studies say as little as a half-teaspoon of black pepper can increase the absorption of tea’s beneficial compounds.

 

 

 

3 Day Ultimate Cleanse for Busy People

Do you ever feel like your body just needs a quick reset?

 

Perhaps you are a little more tired than usual. Perhaps you’ve been working too much and not exercising enough.  Perhaps you’ve been eating a little more than usual or eating things that just don’t jive with your body.

Whatever it is, you are just a bit “off” and need something to jumpstart your body. Then try our 3 day Ultimate Cleanse which is totally prefect for you if you are looking to reset your body in your busy schedule.

No Fuss, No Mess,Short and Easy to fit into your crazy busy day, our signature products not only give you more than 5 to 10 servings of fruits and vegetables but boosts body function, increasing energy while making you look and feel lighter and brighter. It’s a  good introduction to juice cleansing if you are interested only minus  the juicer.

With these drinks, you will be immediately absorbing nutrients at the highest levels, without the need for any kind of cutting, peeling, preparation or juicing (saving vital energy for recovery) and your body will get a nutrient infusion from a large variety of veggies, greens, fruits, berries and seeds, for a satisfying meal. This vast nutrient profile will make all of the difference for you, during this phase.

When you meet your nutrient needs, in a comprehensive way, using low-calorie, micronutrient-rich Superfood Drinks, like Living Feast, which still include fiber, your body will detoxify, eliminate waste, and rapidly lose weight by utilizing fat (stored energy) for fuel.

To accomplish healthy detoxification and weight loss, we suggest that you enjoy 2-4 Superfood Drinks, per day, for a minimum of 3 days, or more if you choose, and then start using the most flexible lifestyle-designed nutrition plan there is from day 4 forward.

The best part with the 3-Day cleanse is YOU WON’T BE HUNGRY!! You can drink as much as you need to with only one condition:

Only eat when you are hungry

TIP:  you won’t feel stuffed or bloated after drinking “eating” them.  Rather, you will feel full, satisfied and energetic. Don’t forget, feeling “full” on healthy superfood is a much “lighter full” than “full” on not so nutrient poor foods which is more like a “sluggish need to sleep and relax NOW” kinda full. Just saying 😉

Isn’t that great news!  It’s only for 3 Day, you won’t be hungry, and you will be left feeling clean, refreshed and energized.

living-feast-jar

Instructions: Consume 3 -4 Superfood Drinks, at any increment that works for you, over a 24period,for 3 days.

  • Fill your blender bottle (typically 20 oz.) with approximately 16 oz. of water or coconut water
  • Then add 1-2 scoops of Living Feast, with or without an added scoop of Living Barley Greens, which will expand the nutrient/amino acid profile and add additional calories.
  • Drink this over the course of 5-20 minutes, or so, and then focus on your goals, and don’t eat again for at least 3-4 hours. (Note: Just like when you eat a meal, don’t drink too fast, and also don’t “sip” your Superfood Drink, over a long time period of time, or it will slow down fat loss, like “snacking” does.
If you still want to juice that’s fine; here is a schedule for the 3 day Ultimate Cleanse

chart for cleanse

 

Click here for Green Juice Recipe

photo (34)

 

 

or try the Cleansing Green Smoothie

green smoothie

 

Green smoothie (i.e. smoothies with only a little fruit or no fruit at all) will leave your body feeling refreshed, clean and energized – more so than any fruit based smoothie. Don’t get me wrong, I love fruit based smoothies (as you know from my gazillion recipes), but there’s something especially wonderful about the cleansing and refreshing effect of true green smoothies.

This smoothie is chocked full of nutrients and is an excellent source of Vitamins A & C, it’s high in fiber, great source of iron and calcium. The best part is that both cilantro and parsley are great cleaners.  Parsley cleans the blood and gives you fresh breath and the high levels of chlorophyll helps cleanse your entire system. Cilantro binds with toxins and helps eliminate them from the body. So you are in good cleansing hands with this Smoothie 😉

 

Ingredients:

Makes approx. 2 liters

4 cups coconut water (or filtered water if you have no coconut water)

1/2 bunch parsley

1 bunch cilantro

1 lemon, peel/rind removed

1 apple, cored and chopped

1/2 bunch romaine

Add all ingredients to the blender in the order listed. Blend on low speed and gradually increase speed. Blend on high until smooth and frothy.

Zucchini Carrot Pasta with Mushrooms

I have been wanting to try and make zucchini ribbons or ‘noodles/pasta’ for ages now, because they are a healthy and fun alternative to whole wheat or bean pasta, and plus they just look really neat. But here’s the thing, despite the fact that I have a million kitchen gadgets, I can’t say I own a mandoline for julienning these types of vegetables. And while I do work hard in my kitchen, you can bet I am not about to slice these up by hand (I am far too accident prone for that). So what is a girl to do?

Well, turns out all I had to do was go to Bed Bath and Beyond and I found this amazing product called the Veggetti™ Spiral Vegetable Cutter. And voila this has now become my favorite gadget. Even though I love my bean pastas but this makes pasta go a whole new level. Seriously this is the best thing ever. You’ll get delicious pasta with rich veggie flavor, and without the carbs and totally great for zucchini, squash, carrots, potatoes and more.

Zucchini Carrot Pasta with Mushrooms
Though you can certainly slice the zucchini and carrots into ribbons by hand, a julienne-style peeler or mandoline will also do the job in case you don’t have Veggetti. If you want to use a peeler to julienne the squash, it is best to choose medium to small zucchini and summer squash – they should be no wider than the width of the peeler.

Ingredients:

3 zucchini

1 carrot

2 cups chopped mushrooms

½ cup of cashews slightly roasted

1 chopped large red bell pepper

1 chopped large green bell pepper

1 chopped medium onion

4 chopped garlic cloves

1 or ½ cup of corn depending on your like (I used frozen for this recipe)

1 tbs of No Salt gourmet seasoning

Instructions

1. Prepare the zucchini and carrot pasta by using a mandoline or by using a peeler designed to julienne vegetables if you don’t have Veggetti. When using Veggetti you will find your pasta strands are way longer than usual strands, so don’t forget to cut them into smaller lengths using kitchen scissors.

pic3

 

2. Chop rest of the ingredients expect for cashews and corn and keep it ready.

pic1 pic2

 

3. Slightly roast the cashews separately for 5 minutes without letting it burn.

4. Heat the pan with 3 tbsp of water and add onions.

pic6

 

5. Once the onions start getting brown, add in the chopped vegetables (red and green bell pepper, corn), garlic and mushrooms. Stir-fry for another 5 minutes. If you feel the vegetables are sticking to the bottom of the pan add in some more tbsp. of water and stir.

pic7

 

6. Sprinkle 1 tbsp of No-Salt Gourmet seasoning and stir for another 5 minutes. Avoid over cooking it.

7. Once the vegetables are slightly cooked, add the pasta.

8. Mix all the ingredients together nicely.

pic8

 

9. Throw in the cashews.

10. Stir for another 5 to 10 minutes. If you like little crunchy taste to your pasta then do not let them cook for too long.

Black Bean Mango Salad

This refreshing and colorful bean salad is loaded with mango, black beans, corn, and red pepper prefect for summer brunch. The flavors are simple, yet the combination is quite tasty.

Serves 3

black bean mango salad

 

Black Bean Mango Salad

 

Ingredients

1 mango, peeled, pitted and cubed

2 tablespoons chopped fresh cilantro

4 green onions, thinly sliced

1 medium red bell pepper, seeded and chopped

1/2 cup frozen corn, thawed, or fresh corn off the cob

3 cups cooked black beans or 2 (15-ounce) cans no – or low-salt black beans drained and rinsed

3 tablespoon fresh lime juice

1 teaspoon minced fresh garlic

1 teaspoon dried oregano

1 teaspoon ground cumin

dash chili powder

9 cups chopped romaine lettuce

 

Instructions

If using fresh corn, water saute for 5 minutes or until tender. Mix all the ingredients except the lettuce in a bowl. Let stand for at least 15 minutes. Serve on top of the lettuce.

Note: The vegetable mixture without the mango can be made a day ahead and refrigerated. Add the mango and a splash of lime juice just before serving. Throw in handful sunflower seeds if you like a little crunch.

 

 

 

Are You Sacrificing Your Health For Success

In the classic O. Henry story The Gift of the Magi, the wife has beautiful long hair, the husband a treasured pocket watch. She cuts and sells her hair to buy him a watch chain. He sells his watch to buy her a hair comb. Many people make a similarly well intentioned, but ultimately futile and unwise sacrifice. They mistakenly believe that by compromising their health, they can promote the health of the business. They routinely overextend themselves and disregard their own essential needs, all in the name of success.

And I was just like one of them.

A while back I was running a company that I built from zero in my younger days. Had offices and partners around the world, I was riding high. I made lots of mistakes and crashed.

One of the mistakes when it comes to working we think entrepreneurs are ‘supposed’ to work 24/7. I worked full straight months, zero days off, and averaged 16 to 18 hours a day. At the time, I was proud of that, wore it like a badge of honor.

However, it took a massive toll on my health. I went to lots of nutrient poor food – I was never home to eat, I was eating for stress. Burned out and constantly in energy debt.

And one day I realized I was sacrificing health for success. I decided to make the necessary changes. The point is this. Your success is not worth your health. Don’t end up sacrificing your own health on your path to success.

In recent study conducted it was found out that 40 percent of Fortune 500 executives are obese and 73 percent have a sedentary lifestyle, placing them at risk for diabetes, coronary disease and other life-threatening conditions. Many also have elevated cholesterol and high blood pressure. One-in-five employees worry about their boss’s health.

Human Assets

prescription-drugs-wellness-programs

There’s no business case for sacrificing your health. Even a company that views its people as business assets would want employees to take good care of themselves. Healthy people perform better and cost less. As the company’s most expensive human assets, whether you are leader or a entrepreneur you should be in peak condition.
When you neglect your health, you are actually vastly increasing the odds that you can’t perform at your best—or at all—at a critical time. That puts the business at risk. The best leaders view taking care of themselves as a business priority.

Maintaining your health is very vital and a must in this performance oriented world. We are constantly driven to push ourselves hard here. If we don’t get enough sleep or we’re not in shape or laden with nutrient poor foods, we’ll get fatigued more easily and likely won’t think as clearly. When you commit to keeping physically fit and eating healthy nutrient rich superfoods, it brings a rigor and a focus to everything you do.

I love to bike and take part in bike tours which is very physically demanding. So I need to stay in shape. And when I am in that mode, I have to concentrate completely on what I’m doing. It’s about the only time I’m not thinking about something business related. It cleanses my mind and gives me a total break from the everyday stress of running a company. I believe it makes me a sharper CEO.

Performance Lifestyle

As you take on stressful responsibilities, you need to develop habits that prepare you to deliver high performance over time and that can only happen when you bridge the gap between optimize health and success known as Performance Lifestyle.

Here are some keys to staying healthy, while working a high-stress, demanding job:

• Don’t sweat the small stuff : Having a lighten perspective is very important . This is just business, so let’s be smart about it. Most decisions aren’t about life and death.”

• Moderation. Common activities that are benign in moderation can sap your vitality if carried to excess. Avoid compulsive use of computers, mobile phones, and social-networking sites. If you use alcohol, be very conscious of how much you consume, and why.

• Alertness. Pay attention to mild symptoms like heartburn, headaches, blurred vision or sluggishness.

• Energy. Your energy isn’t inexhaustible. It must be managed and replenished. Take responsibility for managing your exertion. Heed the signals your body sends. Maintain sufficient reserves to care for yourself as you respond to your work’s ceaseless demands.

• Exercise. Exercise for 30 minutes at least, do what works for you. Then, lock it into your schedule. Consider it essential maintenance on a precious asset: your body. You can also build many forms of mild exercise into your daily activities even sitting at your office desk. Stroll rather than cab to that meeting across town. Take the stairs. Get in the habit of doing mild isometric exercises and stretches while you’re talking on the phone. Experiment with gentle movement practices such as Tai Chi and yoga to keep toned and flexible.

• Diet. Eating 90% or more plant based nutrient rich superfoods is the best way to prevent any type of lifestyle induced chronic diseases. Business dining is an important—and often unhealthy—part of many executives’ days. Search for restaurants that offer the right atmosphere and menu items that are good for you which have options to customize your meals. Try shifting some of your business conversations from the dining table to the golf course, tennis court or athletic club. Make sure healthy snacks are available in meeting rooms.

• Weight. If you need to drop more than five pounds, craft a realistic plan for making it happen, just as you would when pursuing any important goal. Using energy drinks or getting trapped in another weight loss only program isn’t going to help you nor will endless hours of working out.  The only way to lose weight naturally and in healthy way is by switching to 90% or more plant based nutrient rich eating style

• Rest. Insufficient or irregular sleep compromises mood, performance, and alertness, while cumulatively wearing down your body’s defenses. Commit to giving your body the rest it needs.

• Values. Make maintaining your physical health as much a priority as fulfilling quotas and meeting deadlines. If you sacrifice your health, no one wins.

 

Invest in Your Future

The best reason for caring for your health is that the body is a temple—a wondrous, irreplaceable gift. You need not sacrifice your health to fulfill your leadership obligations. It’s your solemn duty as a person and as a leader of others to proactively safeguard your physical well being.

Watch for these danger signs: Out-of-control diet, constantly feeling tired, trouble sleeping, sudden weight gain or loss, high cholesterol, high blood pressure, inflexibility or immobility, prolonged lethargy, frequent heartburn, chronic pain.

Ask yourself: What signals is my body sending? What consequences might I suffer if my health fails? Do I conscientiously safeguard the investment my business makes in me?

For more information on what is PERFORMANCE LIFESTYLE CLICK HERENeed our help or interested in our coaching programs CLICK HERE