SUPER FOODS

Super Foods
According to SuperFoods Rx: Fourteen Foods That Will Change Your Life, some foods will not only improve your life - but may well extend it.
For the list complete with suggestion on how to incorporate into your diet just email San at AbundanceUnLtd@aol.com

BEANS – low-fat protein, fiber, B vitamins, iron, folate, potassium, and magnesium
BLUEBERRIES – fiber, folate, vitamins C and E, potassium, magnesium, iron, riboflavin, niacin, phytoestrogen, and only a few calories
BROCCOLI – folate, fiber, calcium, vitamins C and K, and beta-carotene
OATS - high fiber, few calories, protein, magnesium, potassium, zinc, copper, selenium, and thiamine.
ORANGES – Vitamin C. They are also good for fiber, folate, potassium, pectin
PUMPKIN - alpha-carotene, beta-carotene, high fiber, few calories, vitamins C and E, potassium, magnesium.
WILD SALMON – omega-3 fatty acids, vitamins B and D, selenium, potassium, protein
SOY - omega-3 fatty acids, vitamin E, potassium, folate, magnesium, and selenium
SPINACH - beta-carotene, omega-3 fatty acids, vitamins C and E, thiamine, iron, calcium, magnesium, and zinc
TEA - green and black. Flavonoids, fluoride, no calories.
TOMATOES - lycopene, few calories, alpha- and beta-carotene, vitamin C, potassium, chromium, fiber
TURKEY - (skinless breast) low-fat protein, niacin, vitamins B6 and B12, iron, selenium, and zinc
WALNUTS – omega-3 fatty acids, vitamins E and B6, magnesium, protein, fiber, and potassium
YOGURT live active cultures, calcium, vitamins B2 and B12, potassium, magnesium, zinc

Cankersores

Anyone have any tips about how to "handle" chronic cankersores? I read this in the paper this morning, but would appreciate knowing sources through diet, not supplements, of the necessary nutritional components.

: If I feel a canker sore coming on, I put a wad of chopped sauerkraut on the area, hold it there for a minute, then chew and swallow. I do this three or four times a day for two to three days.

A: Trauma to the mouth from sharp food can trigger a canker sore (aphthous ulcer). So can immune suppression or a deficiency of folic acid, vitamin B-12 and iron. A 1930s remedy recommended swishing sauerkraut juice in the mouth several times a day. Perhaps the bacteria that ferment cabbage into sauerkraut provide helpful nutrients.

A 2009 study demonstrated improvement in canker sores from 1,000 micrograms of vitamin B-12 daily (Journal of the American Board of Family Medicine).

I know there's no way you can encourage a kid to swish saurkraut juice in their mouths. Alternatives?

Grateful to you
Prue

Green Ginger Smoothie

Ginger was mentioned as one of the great thermogenic foods on tonight's call. This is a simple smoothie recipe I saw recently which sounded great. I just have to get some dandelion greens from the health food market or Whole Foods:

Green Ginger Smoothie
1 bunch dandelion greens
1 ripe mango (with peel if its organic) without pit (of course!)
1 ripe banana
1/2 inch fresh ginger root
2-3 cups water

Blend well and enjoy! - Betty Robinson
(my weekly post)

recommitting daily

I love the recommitting ritual. It is a wonderful routine way to wake up and begin the day on a positive note. I have found that even when the prior day was not fully based on AHL priniciples, recommitting in the morning is a great refocus for the brand new day and its beginning.

-Myra

Comfort Food

If you all like comfort food - and who doesn't - check out Healthy Decadence by Devin Alexander.  She has a show on Fit TV and several cookbooks.  I love her and her food.    Worth a look. 

Love, Tee

Great Free Online Fitness Advice & Tools

I had started last year to develop an online log/journal format for eating, exercise and organizing my fitness regimen. I now do not have to reinvent the wheel. I stumbled on a FREE online program and tool which is fabulous. There are easy to use journals, healthy eating advice yummy low-calorie recipies, and workout routines. Please visit the Glamour magazine website http://www.glamour.com/ and go to the Body By Glamour (BBG) link. This is a 12 week program, but I hope it will stay available on the website.

I registered for the Glamour Magazine website itself and then registered for the BBG Program, keyed in my profile information. and have been using the journals, monitoring my progress and getting all kinds of great information. You can set up your food "favorites" or search their food database and get a complete nutritional breakdown eg. calories, fat, protein and carbs you consume daily. Your cardio & strength journal lets you know how many calories you are burning per workout. This all has been great for assessing where I need to make changes or improvements.

This is my blog entry for the week and thank you very much for your kind words and good wishes for my mom. Betty Robinson

Monday Morning is a Fresh Start

I feel enpowered this morning. It is Monday once again, the sun is shinning, and a new week begins! Yes, I know all about the upcoming snow. BUT this time it is just a baby snow. We all can handle that in a pinch. We all are survivors who have recently tackled soooooooo much more. Over the weekend, I purchased a magic bullet device. I am sure most of you have seen the advertisements on TV for this contraption. My son has always wanted one... so I purchased it with AHL in mind. For the past few days, it has made my vanilla shake experience awesome. I put in a 1/2 banana and 1/4 cup of wild blueberries. Grind it up with vanilla protein mix and ice!! So easy, efficient and yummy. Makes morning time a bit easier which we all need. My blog fofr this week is to stay focused and dedicated. The scale has been holding steady which is good considering shoveling has been my mode of exercise recently. I hope to be able to get into some spin classes this week which always lifts spirits and restores committment. Hope to hear everyone at tonite's call.

~Myra