Here is HOC’s TOP favorite healthy foods for Women!
Eating Healthy is very important in order to fend off Serious Diseases like diabetes, heart disease and even cancer! It helps you build your Immune System, and creates beautiful healthy and smooth looking skin. If you’re looking to lose weight the right diet can help you stay slim or maintain the right size for your body! But don’t forget to add some Exercise to your diet!! Even walking 30 minutes briskly can do so much for your heart and health! I wanted to share with the women of Hands of Compassion just how important it is to eat right, especially for women!
This talk always brings me back to that old saying “You are what you EAT” =)
48 Healthy Foods for Women of ALL Ages!
1. Egg Yolks include tons of hard to get nutrients like Choline which is linked to lowering rates of Breast Cancer *All you need is 1 Yolk which supplies all of your daily needs* it also includes some antioxidants that can help with cataracts, and macular degeneration. Remember people with heart disease should limit their intake of egg yolks to just 2 a week, majority of the rest of us can have at least one egg daily. Research does show that it wont raise your risk of heart attack or stroke if you make your omelets with one whole egg and a couple egg whites, be sure to watch cholesterol with other meals of course.
2. Mmmmm Greek Yogurt! One of my absolute favorites! Yogurt is rich in Calcium, and it’s also rich in immune boosting bacteria. Greek Yogurt compared to regular yogurt has twice the protein and 25% of women over 40 don’t get enough and that’s not good! You can look for Fat free organic varieties if you can afford it!
3. Fat Free Organic Milk? NO WAY!!! Yes way! It’s actually VERY delicious with a scoop of vanilla ice cream =) okay no ice cream serve it with dinner! Not only is Calcium a Bone booster it is a fat burner! It also has Vitamin D which is proven to Fight Cancer, Can reduce heart disease, Relieve back pain, and even help with depression. As women we don’t get nearly enough vitamin d and calcium that we need! Add a glass to your meal!! Go for a walk for some all natural Vitamin D as well!!
4. Salmon is another food that is RICH in Vitamin D and Omega 3’s which can help prevent heart disease, smooth your skin and aid in weight loss to boosting your mood and minimizing the effects of arthritis! Cool right?
5. Lean Beef can be beneficial if you can splurge on the Grass Fed =) Lean beef includes some Zinc, Vitamin B, Vitamin E, and many other nutrients!
6. We all love beans!!! They also pack a HUGE healthy punch! One cupful of beans can provide as much as 17g of fiber, that is just amazing don’t you think? It is all loaded with a ton of Key nutrients, including some that most women aren’t getting enough of! Calcium, Potassium, and magnesium. Studies have shown that beans can help reduce the risk of heart disease, type 2 diabetes, high blood pressure, breast and colon cancers. In order to get the most benefits of the beans you should consume at least 3 cups a week! Keep those cupboards STOCKED! You can use them in almost anything you cook from salads to chili!!
7. Nuts of Course! USDA researchers say that eating 1½ ounces of tree nuts daily can reduce your risk of heart disease and diabetes. Walnuts are rich in omega-3s. Hazelnuts contain arginine, an amino acid that may lower blood pressure. An ounce of almonds has as many heart-healthy polyphenols as a cup of green tea and 1/2 cup of steamed broccoli combined; they may help lower LDL cholesterol as well. The key is moderation, since nuts are high in calories. Keep a jar of chopped nuts in your fridge, and sprinkle a tablespoon on cereal, salads, stir-fries, or yogurt. Or have an ounce as a snack most days of the week.
8. Do you like Sushi? If you answered YES than you know you’ve had a few EDAMAMES!! So delicious and full of nutrients!!! Edamames help fight heart disease when they replace fatty meats and cheeses, slashing saturated fat intake. Contains lots of vitamins and helps reduce heart attack risk! Pretty great =)
9. Oatmeal! Eat at least a 1/2 cup daily unsweetened of course, I like it with Cinnamon! So much fiber =)
10. Flax Seeds! Omega 3’s Fats! Add them to your salads! Great flavor and good for you
11. Olive oil is full of heart-healthy monounsaturated fats (MUFAs), which lower “bad” LDL cholesterol and raise “good” HDL cholesterol. It’s rich in antioxidants, which may help reduce the risk of cancer and other chronic diseases, like Alzheimer’s. Look for extra virgin oils for the most antioxidants and flavor. Add a drizzle to your salad, to veggies when you’re roasting, and cooking.
12. Avocados are packed with heart-protective compounds, such as soluble fiber, vitamin E, folate, and potassium add them to salads!
13. Broccoli the more the better I say!! Eating more of this can help you beat so many diseases or prevent!!!
14. Spinach, it contains lots of lutein, the sunshine-yellow pigment found in egg yolks. Aside from guarding against age-related macular degeneration, a leading cause of blindness, lutein may prevent heart attacks by keeping artery walls clear of cholesterol. Spinach is also rich in iron, which helps deliver oxygen to your cells for energy, and folate, a B vitamin that prevents birth defects. Cook them it adds more iron than eating it raw.
15. Tomatoes are the most common source of lycopene which may help protect against cancer and heart disease. Better to roast them and eat them!!! Or add them to salads =)
16. Sweet Potatoes contain Vitamin A which is beneficial for many things from hair growth, to smooth skin! Don’t forget to eat them with your thanksgiving turkey =)
17. Of course everyone knows Garlic is good for you!!! High consumption of garlic lowered rates of ovarian, colorectal, and other cancers, according to a research review in the American Journal of Clinical Nutrition. Allicin also fights infection and bacteria. British researchers gave 146 people either a placebo or a garlic extract for 12 weeks; garlic takers were two-thirds less likely to catch a cold. The key to healthier garlic: Crush the cloves, and let them stand for up to 30 minutes before heating them, which activates and preserves the heart-protecting compounds, according to a 2007 study from Argentina.
18. Red Peppers are the number one source for Vitamin C! Add some to that stir fry you we’re planning to have tonight 😉
19. Figs are very rich in Potassium and six fresh figs have 891 mg of the blood pressure-lowering mineral, nearly 20% of your daily need—and about double what you’d find in one large banana.
20. Blueberries: Research shows a diet rich in blueberries can help with memory loss, prevent urinary tract infections, and relieve eyestrain. Add up to 1/2 cup of blueberries to your diet a day for maximum health benefits. Great Antioxidant and age defying!
21. Betcha didn’t know about those pears… they offer the best cholesterol lowering power! More fiber helps you maintain a healthy weight!!!
22. I’m sure you’ve heard the old saying “An Apple a Day, keeps those Doctors Away” Well its actually kinda true! Apples can help lower the risk of heart disease, fights cancer, and helps you lose weight! Don’t forget the sudden burst of energy you could get from eating one.
23. Guava Fruit which is high in Vitamin C can help you fight heart disease! I personally eat a couple of these a week!
24. Dark chocolate is filled with flavonoid antioxidants (more than 3 times the amount in milk chocolate) that keep blood platelets from sticking together and may even unclog your arteries.It may also help with weight loss by keeping you feeling full, according to a study from Denmark. Researchers gave 16 participants 100 g of either dark or milk chocolate and 2 hours later offered them pizza. Those who consumed the dark chocolate ate 15% fewer calories than those who had milk chocolate, and they were less interested in fatty, salty, and sugary foods. Try a chocolate with 70% or more cocoa. Two tablespoons of dark chocolate chips with fresh berries as a midafternoon snack or after-dinner dessert should give you some of the heart-healthy benefits without busting your calorie budget.
25. Pomegranates are linked to heart health and brain!! Packed with tons of antioxidants! Don’t forget they taste amazing.
26. Bananas are high in potassium and we don’t get nearly enough!!! Eating one or two a day is very beneficial!
27. Peanut Butter… oh a good ole pp&j it brings back the memories now… Peanut butter has many benefits: Magnesium, B6, High fiber, & protein! Crunchy contains more fiber than the smooth!! Add some to Celery for a delicious snack!
28. Popcorn is a great healthy snack!! Helps with depression, heart disease, and so many other issues!! Op for the better kind! Less butter!! Olive oil is delicious!
29. mmm Oysters! Not really my thing.. but they are good for you! These slippery gray miracles are nature’s champion when it comes to zinc, a mineral necessary for immune and DNA health, as well as fetal development. Oysters are also a rich source of iron—a nutrient many vegetable-centric eaters don’t get enough of. Too little iron can lead to red blood cell deficiencies, fatigue, headaches, and other ailments. Just 1 raw oyster contains nearly 3 milligrams of iron—or a sixth of your daily 18-mg goal.
30. Healthy Mushrooms can lower cholesterol and slow tumor growth =)
31. Chia Seeds!! Now this stuff is just fun to eat don’t you think? chia seeds are great sources of protein, omega-3s, and fiber. They also contain good amounts of healthy antioxidants, as well as calcium, zinc, magnesium, and iron—all important for your health.
32. Chicken breast is a great source of protein: 4oz is nearly half of your recommended daily amount! I love a delicious Caesar salad with chicken!! mmmm Chicken breasts are a great source of phosphorous—important for strong bones and teeth—as well as vitamin B3 (aka niacin), which helps control high blood pressure and prevents hardening of the arteries. One serving also contains 25% of the vitamin B6 you need each day to maintain proper brain and immune system function.
33. Kale is very rich in the health area… what’s great is the darker the leaf the better for you! Bursting with vitamins A, K, and C, kale is also a great source of calcium, iron, magnesium, and potassium. Whether you toss it into soups, smoothies, or salads, eat as much as you can every day!
34. Lemons is a no brainer.. high in vitamin c and cancer fighting properties!! Add some to your salad dressings and teas!! Yummy
35. Oranges contain vitamin c and folate which is important for cell maintenance and repair. They also contain potassium and vitamins b1 and A, important for vision and immune function.
36. Sweet potatoes do contain for beta carotene but Russets top the list for folate, niacin, potassium, and also phosporous – very important mineral for strong healthy bones. Russets are lower in sugar and salt. Instead of Sour cream add some greek yogurt!! Pretty much NO difference in the taste. Chives taste great too =)
37. Quinoa contains all 9 of the essential amino acids, and protein that your body needs daily! Loaded with Fiber to help aid in Digestion, and is pretty much multivitamin-heavy when it comes to nutrients like iron, magnesium, calcium, potassium, and folate. Yikes that’s pretty darn cool!
38. Wine! Oh yes!!! Wines antioxidants are linked to lower cholesterol levels and healthier blood vessels ladies!! Oh not let me forget it lowers blood sugar levels , wards of fat cells, and helps with depression =) So don’t worry, Kick back and enjoy a glass or two a week!!! You deserve it!
39. Pumpkins are loaded with beta carotene, which your body needs! It naturally converts to vitamin A, also known as retinol. Retinol is important for healthy skin and mucous membranes, as well as immune function and vision. Pumpkin seeds also contain protective compounds called phytosterols, which may help combat an enlarged prostate.
40. Lentils! “Women who eat lentils at least twice a week are 24% less likely to develop breast cancer than women who eat them less than once a month, studies show.” Blood sugar stays steady when eating lentils, and just a quarter cup of these miniature legumes provides 13 g of protein, 11 g of fiber, and 5 mg of iron. They’ve also been shown to ward off hypertension. Tastes good in soups, salads, and/or as a side!
41. Brussel Sprouts are packed with iron and potassium, a cup of Brussels sprouts also features 54 mcg of folate—about 14% of your 400-mcg recommended daily allowance. Helps lower risk for cancer!
42. Sardines are very cheap, and one of the best sources of heart-healthy omega-3s. “In fact, women who regularly eat the type of long-chain fats found in sardines enjoy a 38% drop in ischemic heart disease risk, according to a Danish study. Long-chain omega-3s have also been shown to limit inflammation and slow tumor growth. The miniscule fish is a phenomenal source of vitamin B12, which helps your body make DNA while keeping your nerve and blood cells healthy.”
43. Never ever heard of this one before.. but of course I will share because its good for us!!! Going to try and find it tomorrow at my local health food store! “Kefir is a fermented milk drink that’s chock full of probiotics—healthy bacteria that help your immune and digestive systems function properly. Probiotics like those found in kefir also limit the presence of harmful microbes called candida, which can cause stomach cramping and skin issues like rashes or break outs, research has shown. Great in smoothies or on its own, look for plain kefir, which contains fewer calories and sugar than the flavored varieties.”
44. Wow Onions are def. TOP on my list of health foods!!! I use them in everything I make.. also leaving them out for odor removal =) Onions contain polyphenols and flavonoids, both linked to lower oxidative stress and reduced cancer risk. An onion’s sulfur compounds help control diabetes symptoms and protect your heart from disease. And the chromium found in onions has been shown to regulate blood sugar. Tip: the outermost layers tend to hold more healthy nutrients.
45. Variety of Teas especially Green tea’s antioxidant compounds have been linked to slow cancer growth, improved blood flow, weight loss, improved liver function, and reduced rates of brain diseases like Alzheimer’s and Parkinson’s. But black tea’s also a great one because it’s been shown to reduce stroke risk and lung damage from smoking.
46. This one I had no idea about!! But I love it, coffee especially organic coffee is something I enjoy daily!!! “While researchers are still trying to figure out what it is about coffee that’s healthful (the caffeine? the antioxidants?), there’s little doubt your body benefits from joe. A massive National Cancer Institute study found women who drink 2 to 3 cups per day enjoy a 13% drop in mortality risk. Daily consumption has also been linked to reduced risk for diabetes, skin cancer, dementia, and Alzheimer’s. Regular is healthier than decaf, studies have found.”
47. Here is something else that’s important to know! Rasberries Just 1 cup of rasberries contains close to half your daily manganese—important for brain and nerve function, as well as bone and joint health. Raspberries are very high in fiber, vitamin C, and antioxidants, and low in carbohydrates. And the phytonutrients found in raspberries may help slow or reduce the growth of cancer cells, newer research suggests. “If you can, buy organic raspberries; USDA research shows the fruit is one of the most commonly contaminated with pesticides.”
48. Do you eat Brown Rice? If you don’t or do either way this awesome grain is Low in fat and high in fiber, brown rice is also a rich source of selenium—a trace element essential for thyroid metabolism, DNA health, and proper immune system function, according to the NIH. One cooked cup contains more than 27% of your daily selenium needs. Brown rice is also a good source of manganese and niacin, which are both important for brain and heart health. Switch white rice with brown and you have yourself a really healthy substitute!
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