Red Meats Shorten Your Life Span

     A recent survey involving people eating red meats, including pork, show that it adds to all kinds of illnessess and results in people dying from all kinds of diseases.

     I'm not going to go into the details of the study proving that red meat is not good for you because I've heard this before and I really do believe it. Red meat is not good for us to eat.

     I am not a vegan and I love ribs and a good steak any day, but deep down I know that although it tastes better than heaven, it is not good for me. I and many of you need to learn that food must become a way of fueling our bodies and not the center of our entertainment or joy. This is difficult since I grew up with every celebration and good time centered around food.

      I think maybe I will leave out red meat except on rare occasions , I know it would be a lie to say I'd give it up completely. Rarely may be enough of a good start for now.

What I Know So Far

     How I need my daily diet to be for the rest of my life, at least till the next set of studies comes in.

• Red meat no more than once a week
• Fish no more than once a twice a week
• Turkey is the healthiest meat out there so far
• Replace transfats with good fats from nuts, seeds, chocolate, cheese, and avocados.
• Calories must be limited
• Fresh or frozen fruits and veggies are best
• Keep away from canned and processed foods
• Use olive oil that is extra virgin and comes in a dark bottle or container
• Measure portions if you have too 
• Eat slower
• Don't use salt

Ten Reasons Why Apples Are A Superfood

1. Apples help maintain good blood sugar, because the fructose in the apple is considered a simple sugar and is broken down very slowly. Combine that with the amount of fiber and you won't get sugar spikes and will feel fuller longer.

          An average apple contains about 80 calories.

1.  
2. If you eat one large apple per day you can knock your cholesterol level down by 8 to 11 %, two large apples a day can lower it by 16%.
3.  
4. An average apple contains about 3 grams of fiber, even if you peel the apple you still get about 2.7 grams of fiber. Fiber keeps you feeling more full and satisfied, and because it has two different kinds of fiber, it really helps knock down your bad cholesterol levels.
5.  
6. Apple skins have a strong flavonoid called quercitin. Eat one apple a day with 4 cups of green tea and a couple tablespoons of onions and you can lower your risk of heart attacks by about 32%. 
7.  
8. Researchers believe that apples can lower the risk of breast cancer and possibly colon cancer.
9.  
10. Apples come in many varieties, sizes, and colors, and can be enjoyed cold and crisp or warm and soft, and can be used in salads, desserts, appetizers, and main and side dishes.
11.  
12. Braeburn apples can help protect your skin from dangerous UV rays from the sun.
13.  
14. Apples have shown to raise the levels of hdl or good cholesterol.
15.  
16. After subtracting the amounts of fiber, an average apple has about only 15 grams of carbs.
    

Pumpkin Seeds

     Pumpkin seeds, or pepitas not only taste wonderful but they are very good for your body. It is believed that pumpkin seeds may have the following health benefits;

• lowers blood cholesterol
• reduces risks of some cancers
• helps the immune system
• very good source of magnesium, manganese, and phosphorus
• good source of zinc, protein, iron, and copper
• arthritic anti-inflammatory
• because of the zinc it protect mens' bones
• may promote prostate health

     A 1/4 cup of pumpkin seeds have 186 calories. They should be stored in an airtight container in the refrigerator.You can make your own at home by wiping them with a paper towel to remove any pulp from the pumpkin, lay them in a single layer on a brown paper bag for several hours to dry them and then roast them slightly in the oven at about 165 degrees for 17 minutes. After their done you can use them whole, chop them, grind them, and then add to recipes like ground meat, salads, casseroles, or anything you want.

Getting Started

The DASH eating plan requires no special foods and has no hard-to-follow recipes. One way to begin is by
seeing how DASH compares with your current food habits.

Remember that on some days the foods you eat may add up to more than the recommended servings from one food group and less from another. Similarly, you may have too much sodium on a particular day. But don't worry. Try your best to keep the average of several days close to the DASH eating plan and the sodium level recommended for you.

The Dietary Guidelines determined that the DASH eating plan is an example of a healthy eating plan and recommends it as a plan that not only meets your nutritional needs but can accommodate varied types of cuisines and special needs.

Remember that the DASH eating plan used along with other lifestyle changes can help you prevent and control your blood pressure. Important lifestyle recommendations for you include: achieve and maintain a healthy weight, participate in your favorite regular physical activity, and, if you drink, use moderation in alcohol
consumption (defined as up to one drink per day for women and up to two drinks per day for men).

One important note: If you take medication to control high blood pressure, you should not stop using it. Follow the DASH eating plan and talk with your doctor about your medication treatment. The tips in box 15 on page 27 can help you continue to follow the DASH eating plan and make other healthy lifestyle changes for a lifetime.

Change gradually
● If you now eat one or two vegetables a day, add a serving at lunch and another at dinner.
● If you don't eat fruit now or have juice only at breakfast, add a serving to your meals or have it as a snack.
● Gradually increase your use of fat-free and low-fat milk and milk products to three servings a day. For example, drink milk with lunch or dinner, instead of soda, sugar-sweetened tea, or alcohol. Choose fat-free (skim) or low-fat (1 percent) milk and milk products to reduce your intake of saturated fat, total fat,
cholesterol, and calories and to increase your calcium.
● Read the Nutrition Facts label on margarines and salad dressings to choose those lowest in saturated fat and trans fat.

Treat meats as one part of the whole meal, instead of the focus
● Limit lean meats to 6 ounces a day—all that's needed. Have only 3 ounces at a meal, which is about the size of a deck of cards.
● If you now eat large portions of meats, cut them back gradually— by a half or a third at each meal.
● Include two or more vegetarian-style (meatless) meals each week.
● Increase servings of vegetables, brown rice, whole wheat pasta, and cooked dry beans in meals. Try casseroles, whole wheat pasta, and stir-fry dishes, which have less meat and more vegetables, grains, and dry beans.

Use fruits or other foods low in saturated fat, trans fat, cholesterol, sodium, sugar, and calories as desserts and snacks
● Fruits and other lower fat foods offer great taste and variety. Use fruits canned in their own juice or packed in water. Fresh fruits require little or no preparation. Dried fruits are a good choice to carry with you or to have ready in the car.
● Try these snacks ideas: unsalted rice cakes; nuts mixed with raisins; graham crackers; fat-free and low-fat yogurt and frozen yogurt; popcorn with no salt or butter added; raw vegetables.

Try these other tips
● Choose whole grain foods for most grain servings to get added nutrients, such as minerals and fiber. For example, choose whole wheat bread or whole grain cereals.
● If you have trouble digesting milk and milk products, try taking lactase enzyme pills (available at drugstores and groceries) with the milk products. Or, buy lactose-free milk, which has the lactase enzyme already added to it.
● If you are allergic to nuts, use seeds or legumes (cooked dried beans or peas).
● Use fresh, frozen, or low-sodium canned vegetables and fruits.