Fitness Tracker-Which Should You Buy?

Fitness Tracker-Which Should You Buy?

Combine a highly evolved pedometer with a mini-computer and a virtual coach and what do you have?  A fitness tracker.  These high-tech gadgets contain sensors that pick up data about your body (heart rate), activity (steps taken and calories burned), sleep, and more.

With dozens on the market, how should you choose?

Mix or Match Based on Your Goals

Each device has its own combo of special features.  Be on the lookout for features like these:

Fitness Tracker
Fitness Tracker

Step Counter.   Most devices show you the number of steps you take and how many miles that equals.  If walking or running is your main exercise, this is the feature you’ll use most.  Shop for devices that ask for the length of your footstep.  They’ll provide the most accurate information.

Calories Burned.   The harder you exercise and the more you move throughout the day the more calories you burn.  Be sure to look for devices that ask for your weight and gender to get the most accurate results.

Sleep Tracker.  A few devices track sleep.  Most give you an indicator of how much sleep you get vs. how much you toss and turn.  Getting enough sleep can help you lose weight.  Too little sleep may lower your metabolism and increase your appetite.

Heart Monitor.   This information will help you know when to rev up or slow down and recover.  If you have heart problems or take certain blood pressure medicines, ask your doctor if checking your heart rate during exercise is a good way to measure your exercise intensity.

GPS.  Some gadgets have built-in GPS to estimate your speed.

Water Resistance.  Some trackers are water-resistant,  so you can shower with them on, but not swim.  A few specialty devices, like swimming watches, are fully waterproof.  A few combine swim tracking and bike tracking.

Smartphone Tracker
Smartphone Tracker

Sync Technology.  Want updates on the go?  Look for devices that sync wireless.  Others require you to plug into the jack on your smartphone or computer.

Size.  Trackers come small enough to clip to your waistband.  Some can fit in your pocket.   Others are worn like watches.  Make sure you like the design and it is comfortable.

Try Before You Buy.  Since there are so many options, choice becomes confusion.  Which tracker has the features that are right for you and the activities you do?  If you want to try a tracker out before committing to it, I recommend Lumoid, a service that lets you try three trackers for a week for $35.  Another way to try fitness tracking in general is to use a mobile app.  Some apps I like are Argus, Fitbit, and Moves.  If you run or bicycle a few apps are Runtastic PRO (for running), Cyclemeter (for bicycling, and Strava (for both running and cycling).

Set Your Spending Limit

In general, most trackers cost between $50. and $250.

Define your fitness goals that you would like to track, do your research, and choose your device.  You will be glad you did.

I am Shirley Noah, I teach the 9 pillars for health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.

 

Why Exercise is the “Silver Bullet” for Diabetes

To Prevent or Reverse Diabetes, Exercise!

This should be excellent motivation to those of you who are procrastinating on your exercise program.  If someone told you there is a “magic” trick that would almost instantly improve the way your body regulates blood sugar, and reduce the spikes in blood sugar that occur after a meal would you do it?

Well there is and it is called exercise.  And now that you know the next step is up to you….

Exercise
Exercise

Why Exercise is SO Important for Diabetes

Without exercise you’re unlikely to get this devastating disease under control.  It works so well because it is one of the fastest and most powerful ways to lower your insulin and leptin resistance.  Type 2 diabetics need to address the ROOT of the problem, which is NOT your blood sugar levels, as most conventional physicians would have you believe.

According to Dr. Ron Rosedale, if you follow the misguided belief that diabetes is a disease of blood sugar, you are likely destined for premature death.  Taking insulin is one of the WORST things you can do.  It will actually make your insulin and leptin resistance worse over time.  Dr. Rosedale, an expert on leptin physiology says most doctors make diabetes worse and accelerate the death process.

·         Leptin is a hormone produced in your fat cells.  Leptin regulates your appetite and body weight.  It tells your brain when to eat, and when to STOP eating.  Leptin is responsible for signaling insulin.

·         Insulin is released when sugars and grains raise your blood sugar.  Insulin’s main role is NOT to lower your blood sugar, but to store the extra energy for future times of need.

·         Insulin resistance occurs when your body becomes resistant to the hormone insulin.  It provokes an insulin surge when you eat too many sugars and grains and signals more insulin in your body.  When your body is exposed to too much insulin it eventually no longer responds to it properly and becomes insulin resistant.

Exercise is one of the MOST EFFECTIVE ways to regain insulin sensitivity and reverse insulin resistance.

There are three important aspects for exercise.

1.       Intensity

2.       Frequency

3.       Length of time

Intensity is KEY for an effective exercise program.  Burst-type exercises cuts down the time you have to spend exercising.  It should take 20 minutes each session.  Here is a summary of what a typical fitness routine might look like using a recumbent bike, elliptical machine or treadmill.

1.       Warm up three minutes

2.       Exercise as hard and fast as you can for 30 seconds.

3.       Recover for 90 seconds by continuing to exercise but at a reduced pace

4.       Repeat the high intensity exercise process and recovery seven more times.

Start out slow at first and do less repetitions, and work your way up.  You could start out walking and do your 30 second bursts with your legs moving as fast as possible and your arms pumping hard and fast.

You will want to incorporate other types of exercise to round out your regimen.  A good exercise plan would also include strength training, core exercises, flexibility and stretching.

Exercise plus Good Life Style Habits

The only know way to control proper leptin and insulin signaling is proper diet and exercise.  THERE IS NO OTHER WAY.  No drug can accomplish this!  In a random study of more than 33,000 people showed that drug treatment of type 2 diabetes in not only ineffective, but it is dangerous as well.  Glucose-lowering drugs showed the potential to increase your risk of death from heart-related issues.

So, the key in diabetes prevention, is Exercise and diet!

Drinking just one sweetened drink a day can raise your diabetes risk by 25 percent, so you need to look for hidden sources of sugar and fructose.  This also includes processed foods of all kinds.  You should even avoid fruits until you get your leptin working again.

I am Shirley Noah, I teach the 9 Pillars for Health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.

 

Indoor Cycling Benefits

What is Indoor Cycling?

Over 20 years ago Johnny G, a South African cyclist and former pro cyclist, introduced Spinning to the world.  This transformed the stationary bike into a group fitness program called indoor cycling.  According to the American Council on Exercise if you are looking for a cardiovascular workout that offers a large expenditure of energy with minimal impact on your hips, knees and ankles, indoor cycling is an excellent option in both areas.

Indoor Cycling
Indoor Cycling

 

 

 

 

 

 

1.  Low Impact. People recovering from orthopedic injuries often participate in indoor cycling as part of the rehabilitation protocol.  If done correctly, there is minimal impact on the hip, knee, and ankle joints.  It avoids the pounding associated with other activities such as running.

2. Muscular Endurance.  when pedaling against resistance in indoor cycling you increase the endurance of the muscles in the legs to include the quadriceps, hamstrings, gluteus, and calf muscles.  Working these muscles also helps to strengthen surrounding bones, tendons, and ligaments increasing overall strength.

3. Stress Levels.  An indoor cycling class can provide the same rush of adrenaline and release of happy mood-inducing endorphins.  This creates feelings of euphoria which lower stress levels and enhance the immune system.

4.  Cardiovascular.  An indoor cycling class can keep your heart rate will within a vigorous range for 45-60 minutes meeting the recommended range of 30-60 minutes of moderate-intensity exercise (five days per week).

5.  Strength.   All the pedaling will boost your muscle strength and endurance.

Is It Good for Me If I Have a Health Condition? 

A good aerobic workout like indoor cycling may be just perfect for you if you have diabetes.   Cycling helps your muscles use glucose more efficiently, so your blood sugar level is likely to go down.

If you are at risk for heart disease, a solid aerobic workout like indoor cycling can help bring down your blood pressure as well as your “bad” (LDL) cholesterol while helping raise your “good” (HDL) cholesterol.

If you have arthritis and think you should pass on exercise, think again.  Cycling could be the key to lifting your energy level and your mood, as well as helping to protect your joints.

Is Indoor Cycling For You?

If you want to go it alone or join a cycling class cycling is one of the best cardiovascular activities today.  What are you waiting for?  Start today and pedal your way to better health!

I am Shirley Noah, I teach the 9 Pillars for Health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.

Take Your Workout to the Next Level

Take Your Workout to the NEXT Level!

Do you go for short walks in your neighborhood, bike ride or work at the gym?  Are you stalled in your progress?

Exercise Ball
Man on Exercise Ball

First, think about what you could do differently.

TYPE:  What exercises are your doing?  Consider some cross training and add a new activity such as biking, swimming, yoga, weight training.  Test out new activities that you may not have previously considered.  Enroll in a short program that you might be interested in.  Try Zumba, Adventure Clubs etc.

TIME:  If you jog for 20 minutes, try to keep it going for 20 minutes.  If you cycle go another mile.  Go farther and longer.

INTENSITY:  How hard do you work?  Do you reach your target heart rate?  Take your maximum heart rate which is roughly 220 minus your age.  Make your target heart rate zone at 50% to 85% of that.  Pick up the pace or add weight resistance.  Try walking at a regular speed and then step it up a notch for 5 minutes and alternate the speeds.

FREQUENCY:  how many times per week do you work out?  If it is three times a week, try to add alternate types of work outs on the off days.  Cardio and weights, walking and cycling.

MOTIVATE:  Consider a certified personal trainer or mentor.  For the best results pick a partner who is slightly fitter than you are.  This will motivate you to be better.  If you choose give yourself a “reward” for accomplishing mini-goals.  Focus on treats that not food.  You could plan a special trip, spa treatment, or buy a pair of shoes.  After you have met your workout goals treat yourself.

REAP THE BENEFITS:  Baby steps, it is all possible if you push yourself just a little further, over and over again.

I am Shirley Noah, I teach the 9 Pillars for Health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.

Which Is Better for Weight Loss? Eating Right or Excercise

Eating Right or Exercise?

So, if you are trying to loose weight what is the best way to go about it?  Most people think they will hit the gym more often. However, this usually doesn’t develop into a habit.

When it comes to losing weight and keeping it off, you must understand that you can not out exercise the mouth.  Diet is more important than exercise, although exercise helps optimize your health and fitness goals.

If you keep eating junk food and will not reach your dieting goals.  Eating less and controlled timing of eating helps your metabolism to kick start.

“On average, people who dieted without exercising for 15 weeks  lost 23 pounds; exercisers lost only six over 21 weeks.  It is much easier to cut calories than to burn them off.” according to Shawn Talbott, Ph.D., a nutritionist and former director of the University of Utah Nutrition Clinic.

EXERCISE FOR SURE

Exercise vs Diet
Exercise vs Diet

Strive for regular exercise.  It is the key to permanent, painless weight control.  Regular exercise extends life-span and cuts the risk of heart attack in half!  But, recent statistics from the National Institutes of Health find that 58% of adult Americans get no or little exercise.  No diet will work without exercise: with it , almost every diet will.  Exercise before a meal raises blood sugar levels, increases metabolism and decreases appetite for hours afterward.  Even with just a slight change in eating habits, you can loos weight with a brisk hour’s walk.  Aerobic exercise, combined with a low fat, low calorie, fresh foods diet is good for women.

DIET AND EXERCISE COMPLEMENT EACH OTHER

Bottom line, convert to some simple ways to begin to burn fat is to replace soda with pure water.  Eat clean, pure unprocessed food.  If you feed your body with real foods that contain essential proteins, fats, vitamins and minerals, it will start to burn fat for fuel.

Another key to success is a high-fat, low-carb diet by eating high-quality fats.  Examples would be olives and olive oil (avoid cooking with olive oil) Coconut oil, omega-3 such as krill oil, and fatty fish, low in mercury, like wild caught Alaskan salmon, sardines, and anchovies.  Butter from raw grass-fed organic milk, avocados, ghee(clarified butter) raw nuts, seeds like black sesame, cumin, pumpkin and hemp seeds are also high quality fats.

Diet accounts for 75 to 80 percent of the health benefits you get from a healthy lifestyle, including weight loss.  Exercise is the ultimate complementing portion.  So, walk more every day.  Stand up more and engage in non-exercise movement as much as possible.

 

I am Shirley Noah, I teach the 9 Pillars for Health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.

 

Eat For Your Future, Too

Eat for Your Future

 

Eggs and Veggies
Plate of Eggs and Veggies

The nutritionally deprived, cooked and processed foods you eat today will damage your health tomorrow, as well as the health of your unborn children and grandchildren in the years to come.

This concept came from a book in the 1940’s by Francis Pottenger, published in his book Pottenger’s Cats.  Some nine hundred cats were fed various types of food, raw and some cooked.  There was a striking difference in their health as well as the health of the off-spring.  Within six months the cats eating the cooked food had infections, dental problems, vision problems, skin problems, allergies, arthritis, miscarriages and behavioral changes-including nervousness, viciousness and violent behavior.

The cats on the raw diet remained healthy and well-behaved, generation after generation. There is much to learn from Pottenger’s work; the most significant is the impact of poor nutrition, produced by cooked food proves the need for raw, fresh foods.

Think of all the people ( or maybe yourself) that you know who suffer from allergies, gum disease, heart problems, vision problems, arthritis, anti-social behavior, miscarriages and other health problems.  Could malnutrition, or perhaps even the malnutrition of their parents or grandparents be contributing to their problems? Or, even consider the baby boomer generation, the first humans to develop eating processed “TV Dinner” diets starting in the 1950’s.

How You Eat Matters

To eliminate these problems, follow a few simple guidelines, which will bring more nutrients into your cells and let wastes out of your body efficiently.  First eat the right combinations of food, because certain foods digest better together than others.  Next, chew your food well, to assist in the digestive process, and nutrients are absorbed better.  Solid food should be chewed thoroughly enough that it becomes liquid before you swallow it.  Nutrition starts in your mind and in your mouth.  Eat your food with the intent to nourish your body, rather than to “fill a void” in your stomach.

When you eat cooked foods, eating something raw first is best.  Cooked food appears as an alien to the human system and can invoke an immune response, just as if you are being exposed to a virus.

I’m Shirley Noah, I teach the 9 Pillars for Health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.

 

 

For Longer Life, Eat This Not That

Good Foods, Bad Foods and How They Affect Your Health

In a study by the Journal of the American Medical Association, it reports that if you eating the right foods in the right amounts, your risk of dying from heart disease, stroke and type 2 diabetes could be cut in nearly half.

That’s pretty impressive, but what does “eat right foods” mean?  It turns out that “sub-optimal” diets are the undeniably cause in the development of illnesses.  So, that being said, if you’re at a loss for what is good for you and what’s really not here are some food and/or dietary components that affect your health the most.

  • Vegetables
  • Fruits
  • Soybean and corn oils
  • Processed and unprocessed meats
  • Omega-3 fats
  • Sugary drinks
  • Seafood
  • Grain, nuts and seeds

Eat More Of These Foods For Optimal Health

In most US family’s meals consist of protein (meat), vegetables  such as potatoes or corn, grains including bread, rice or pasts, and salad and often desert.

That’s not all bad, but consider portion size, too many people get too much of a good thing.  For better results consider:

  • 3 pieces of fruit a day
  • 2 cups of cooked or 4 cups of raw veggies per day
  • 5 one ounce servings of nuts or seeds per week (about 20 nuts per serving)
  • 8 ounces of clean wild caught seafood weekly

Meat and Seafood For Your Health

Protein is necessary for good health, but serving sizes are critical because your body can only use so much.  Excess protein requires your body to rid itself of excess nitrogen waste from your blood, stressing your kidneys, and may lead to dehydration.  Most people eat twice as much meat as they need, and how it’s cooked is another factor also.

Also processed meats, including bacon, salami, pepperoni, ham, pastrami, hot dogs, some sausages and hamburgers, are now classified as carcinogenic (along with tobacco and asbestos).

Regarding seafood, once what was considered good for you is now potentially toxic, including shrimp and tuna.  Fish farming operations and mercury contamination are all factors to consider when choosing seafood.

Omega-3 Fats, Nuts and Seeds

Almond Nuts
Almonds

Omega-3 comes from both animal and plant sources.  The primary animal sources are krill oil and fish oil which provide EPA and DHA, which are heart protective.

Healthy nuts and seeds, are great snacks and contain healthy fats, fiber, protein, antioxidants and minerals and are great for your heart and may even help control your weight.

Eating raw seeds, such as pumpkin, sunflower seeds, have a high level of good fats and oils, vitamins, minerals and antioxidants to boost your immune system, fight free radicals and benefit your heart and immune system.

Not Enough Fruits and Too Much Soda

Apple
Sliced Apple

Fruits offer many vitamins, enzymes and minerals, but should be eaten in moderation due to fructose content.  Drinking fruit juices with added sugars does not provide the same benefits as eating whole fruit.

Soda and processed foods contain HFCS (High Frutose Corn Syrup).  This is linked not only to weight gain, but to diabetes, insulin resistance and leptin resistance.

The best recommendation for fructose is 25 grams per day from all sources and 15 grams a day if you are diabetic.

I’m Shirley Noah, I teach the 9 Pillars for Health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.

 

 

IS YOUR FLAX SEED RANCID?

IS YOUR FLAX SEED RANCID?

Fresh flaxseed oil clear, golden-yellow color free of cloudiness.  Flaxseed oil might contain particulates of ground flaxseed.  These particulates contain lignans, a beneficial class of phytoestrogen, and the label is marked “high-lignan.”  To check for rancidity, pour a tablespoon or two of flaxseed oil in a wine glass and hold it up to the light while tilting it slightly.  If you notice haziness or a dark-brown or dark yellow color, you have rancid flaxseed oil.  Rancid flaxseeds have a discolored, cracked, soft or otherwise damaged seed coats.

How to Know Whether Flaxseed Oil is Fresh or Rancid

Flax oil has a mild nuttiness like raw sunflower seeds or sesame seeds.  Fresh flaxseed oil gives a ligtness when inhaled.  To check the aroma of flaxseed oil, pour a few tablespoons in a wine glass, the shape makes a the aroma more perceivable.  Put your nose in the wineglass and inhale deeply.  Rancid flaxseed oil has a burnt and bitter odor.  A smell similar to used frying oil.  Any smell that deviates from nutty and leans toward bitter or burned indicates rancidity.

Fresh flaxseed tastes like it smells—clean, crisp and mildly nutty.  To taste flaxseed oil to check for rancidity, coat the back of a spoon with the oil and let the excess drip off.  Rub the back of the spoon over your tongue, making sure it touches the entire surface, and rub your tongue on the roof of your mouth. Or, if testing flaxseeds, chew a few and check for a burnt or bitter flavor.

Stores flaxseed oil and capsules in dark containers to minimize contact with light. Store the containers in the refrigerator or a dark cupboard.  Grind flaxseeds as needed; ground flaxseeds start to oxidize as soon as you grind them.  Flaxseed has a shelf life of one year when stored in a dark container.  Never cook flax or store it above room temperature.

Flax Seeds

Benefits of Fiber and Omega-3″s in Flaxseed

Flax seeds contain 42 grams of fat, 28 grams of carbohydrates and 18 grams of protein for every 100 grams in weight.  Today flaxseeds are considered a superfood, primarily due to three key elements.

Fiber

Omega 3-fats

Lignans.

Flaxseeds can be brown or golden.  You can grind them in a coffee bean grinder.  They can be used in soups, or steamed veggies and smoothies.  You can find them in the bulk bins or refrigerated packages.  Once brought home they should be refrigerated.

I’m Shirley Noah, I teach the 9 Pillars For Health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.

What Are The Benefits of Ginger Oil?

Ginger has wonderful anti-inflammatory properties, which make a potent home remedy.  You can use it for pain relief or motion sickness also.

Benefits of Ginger Oil

Ginger oil has many benefits associated with anti-inflammatory, digestive, antiseptic and stimulating properties.

  •  Pain-Ginger and ginger oil can help reduce day-to-day progression muscle pain, and may reduce exercise-induced muscle soreness.
  • Nausea, especially morning sickness-Ginger oil helps promote proper digestion, and can be a great remedy for spasm, dyspepsia, indigestion, and flatulence.  It can also increase your appetite, which is good for people who are trying to gain weight.
  • Food poisoning-Ginger oil’s antiseptic and carminative properties can help treat food poisoning, as well as intestinal infections and bacterial dysentery(chronic indigestion).
  • Respiratory issues-Ginger oil can help relieve and treat coughs, flu, asthma, breathlessness, and bronchitis.  Fresh ginger can actually remove mucus from the throat and lungs,  and is commonly added to tea for its soothing effects.
  • Heart ailments-Using ginger oil regularly can reduce your risk of blood clots and arteriosclerosis, as well as help decrease bad cholesterol levels in your blood.
  • Chronic disease-Research in the journal of Nutrition suggests that a daily intake of 2 to 4 grams of ginger may help prevent chronic diseases.

What Is Ginger Oil?

Ginger oil comes from ginger root  (Zingiber officinale), a pungent, gnarled ground rhizome.  It is a member of the Zingiberaceae plant family.  It is a perennial herb  that grows three to four foot high with narrow spear-shaped leaves, white or yellow flowers and small tuberous rhizomes with a thick or thin brown skin.

Ginger Root
Ginger Root

Ginger has been valued for thousands of years for its medicinal and culinary properties, especially in ancient Chinese, Indian and Greek cultures.

Uses of Ginger Oil

When used topically, ginger oil can help relieve aches and pain as well as promote blood circulation.

Aromatherapists also use ginger for it’s soothing and warming properties to help alleviate digestive problems.

  • Apply two to three drops in a diffuser, or on a cotton ball and inhale.  This will help  revitalize your body, mind and soul.
  • Mix tow to three drops in an ounce of carrier oil, and use as a massage oil.  This helps relieve backache, arthritis, muscle pain and stimulate our circulatory system.
  • Inhale by diffuser or vaporizer to relieve sinusitis, sore throat, and runny nose.  It can also work as a decongestant.

How to Make Ginger Oil

You can make you own ginger oil diffusion at home.

Ingredients:

Fresh ginger, 1 1/2 cups olive oil, Oven-safe bowl, cheese grater.

Procedure:

Rinse a cup of fresh ginger, including the skin, and let dry for a few hours.  Pour the olive oil in an oven-safe bowl.  Chop the ginger and the shred with cheese grater.  Add to the olive oil and mix well.  Put the mixture in the oven on low heat (150 degrees) for at least 2 hours.  Pour the mixture through unbleached cheese cloth and filter the ginger bits out.  Transfer the ginger oil into clean bottles and store in a cool dry place.  The infusion will last up to six months.

Ginger is one of the very few “superfoods” that is actually worthy of the term.

I’m Shirley Noah, I teach the 9 Pillars For Health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.

 

Who Needs Superfoods?

“Superfoods” Are For Everyone!

“Let food be they medicine and medicine be thy food.” Hippocrates

Even People who are healthy can make a few tweaks and impact their life.  Imagine a superfood-not a drug-powerful enough to help you lower your cholesterol, reduce your risk of heart disease and cancer, and put you in a better mood?  Also, did I mention no side effects?

You don’t need specific foods for specific ailments.  Incorporating a variety of superfoods will help you maintain your weight, fight disease, live a better quality of life for a longer period of time.

Superfood Blueberries
Superfood Blueberries

20 TOP SUPERFOODS THAT OFFER SUPER HEALTH PROTECTION

  1. Avocado-In addition to excellent fat, they enhance your body’s absorption of nutrients and inhibit inflammatory conditions.  They are high in potassium.
  2. Beans-Loaded with nutrition and taste beans provide B vitamins, Calcium potassium, folate, fiber and protein.
  3. Blueberries-Berries are loaded with vitamins, minerals and micronutrients.  Their antioxidant power helps free radicals in check and fight inflammation.
  4. Broccoli-A cruciferous veggie that may reduce risk for diseases such as arthritis, cancer and heart disease.
  5. Coconut Oil-Provides a mix of medium-chain fats, including C6, C8, C10 and C12 fats.  It is antibacterial, antimicrobial and antiviral.
  6. Dark Chocolate-70-85% dark chocolate is loaded with fiber, iron, magnesium, copper and manganese.  It also has potassium, phosphorus, zinc and selenium.  Consumed in moderation it a great superfood AND it tastes good.
  7. Fermented Cabbage-Fermenting adds beneficial microbes and help balance intestinal flora and boost your immunity.
  8. Garlic-Contains the compound allicin which has potent medicinal properties, it is highly nutritious and has very few calories.
  9. Kale-High nutritional density of all green leafy vegetables, with essential and non-essential amino acids.  Vitamin A, vitamin K, and vitamin C. Lutein and zezxanthin for eyesight.
  10. Kiwi-More vitamin C than oranges, loads of fiber to promote cardiovascular and blood sugar support.  Reduces cancer risk, provides bone and connective tissue support and lung health.
  11. Oats-Oats provide fiber, good carbohydrate that helps to stabilize blood sugar, removes bad cholesterol, protects against heart disease and boosts the immune system.
  12. Onions-Another anti-inflammatory, anti-cancer food. They have compounds that protect against cardiovascular disease and neurological dysfunction or decline.  They also help prevent obesity and diabetes by inhibiting enzymes in digestive tract.
  13. Oranges-Reduced risk of cancer, lung an respiratory health.  Oranges are high in vitamin C and antioxidants, provide an immunity boost, fiber, potassium and anti- inflammatory benefits.
  14. Pumpkin-It is a very low calorie vegetable.  It is a storehouse of many anti-oxidant vitamins such as vitamin A, vitamin C, and vitamin E.
  15. Wild Caught Salmon-Clean fish like salmon, sardines or anchovies once or twice a week may increase your life span by reducing risk of cardiovascular disease.
  16. Spinach-Rich in cancer-fighting antioxidants, Vitamin K1(good for veins and arteries), magnesium and folate (good for short term memory)
  17. Sprouts-Concentrated nutrients, essential fatty acids and enzymes.  They also protect against chemical carcinogens.
  18. Tea (green)– A powerful anti-oxidant.  Also helps lower cholesterol and inhibit cancer cell growth.
  19. Yogurt-Organic grass fed milk yogurt provide beneficial bacteria along with protein, calcium, B vitamins and cancer-fighting conjugated linoleic acid (CLA)
  20. Walnuts-One quarter cup of walnuts proved 100 percent of the daily recommended value of plant-based omega-3 fats, manganese, molybdenum and biotin.

Eating a healthy, nutrient-dense diet is a potent preventive strategy and eating more organic foods and healthy fats in your diet are key considerations. 

I’m Shirley Noah, I teach the 9 Pillars for Health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.