Healthy Diet For Your Eyesight
More than 13 million people in the U.S. suffer from macular degeneration, and about half of all Americans over the age of 80 have cataracts. From a nutritional standpoint, a large-scale research project conducted by the National Eye Institute has shown that there are several nutrients that help protect our eyes.
The most important foods for preventing macular degeneration are ones that are rich in the antioxidants beta carotene, vitamin C, vitamin E, lutein and zeaxanthin, plus zinc and omega-3 fats. Here's a rundown of my top ten picks:
1. Carrots
Mom was right! Carrots are loaded with beta carotene, an antioxidant that helps reduce the risk of macular degeneration and cataracts.
2, 3, 4. Bell Peppers, Broccoli & Brussels Sprouts
These three Bs provide a blast of Vitamin C, another key antioxidant shown to specifically protect the eyes. Steam them, roast them, add to soups and omelets, or combine all three for a pasta primavera (lightly tossed in olive oil and garlic).
5. Ostrich
A healthy and delicious lean substitute for any red or white meat (including beef, chicken, turkey, pork, or lamb) in any of your favorite recipes. It absorbs your favorite seasonings and is loaded with protein, iron and zinc -- one of the critical ingredients for maintaining healthy eyes.
6. Turkey
Turkey is also rich in zinc (plus the B-vitamin niacin, which specifically protects against cataracts). Turkey is a great sandwich stuffer, it's delicious in a salad, and you can easily use lean ground turkey for burgers, chili, and tacos.
7. Sweet Potatoes
Beta carotene to the rescue once again -- thanks to the bright, orange flesh in these sweet special spuds.
8. Spinach
Spinach provides four eye -protecting ingredients! It comes packaged with vitamin C, beta carotene and large amounts of lutein and zeaxanthin -- a matched pair of antioxidants found in high concentrations in the tissue of the macula.
9 and 10. Wild Salmon & Sardines
Yes, omega-3 fats EVEN help your eyes. Studies have shown that regularly eating foods rich in omega-3 fats can help protect tiny blood vessels buried within the eyes. Wild salmon and sardines are among your best sources -- aim for two to three 4-ounce portions each week.
The Most Shocking "Healthy" Foods! (And What You Should Eat Instead!)
You know that annoying person in your office or neighborhood who knows how to push your buttons? Well, a lot of food marketers are in the button-pushing game, as well: They’re using buzzwords to tempt you to eat what you shouldn’t. If they can make your belly override your brain, their profit margins might double (often along with the chins).
We’re talking about “reduced fat” products that probably do have less fat--but also piles of sugar and salt to compensate for the lack of flavor--and “all-natural” products that really do come from nature, along with scoopfuls of chemical additives like something straight out of Dr. Frankenstein’s laboratory.
And the most deceptive, dangerous word of all? “Healthy.” Because there is really no way to define it, the FDA has no way to regulate it. And just about anything can be “healthy”—or unhealthy—depending on how much you stuff into your mouth. The latest book in our bestselling series—Eat This, Not That! The Best (and Worst!) Foods in America!—rips the confusing labels off the foods you eat, and exposes the ugly truth behind some of the food industry’s most dangerous health claims. This exclusive excerpt will give you a taste of five of the most dangerous “healthy” restaurant foods, plus better ways to make your meal.
WORST 'HEALTHY' SOUP
P.F. Chang’s Chicken Noodle Soup
759 calories
24 g fat (4 g saturated)
4,135 mg sodium
92 g carbs
It’s the best part about getting sick: The promise of chicken noodle soup to come. Studies have shown it works, too, but no study could have planned on the torrent of sodium that swirls around among Chang’s noodles. Experts recommend capping your daily sodium intake at 1400 milligrams, ideally, and no more than 2,400 mg. Any more than that can put you at an increased risk for heart disease, not to mention swell you up via water retention. Unfortunately all Chang’s soups suffer a similar fate. Your only choice is to swap out your bowl for a smaller cup.
Eat This Instead!
P.F. Chang's Egg Drop Soup (cup)
61 calories
2 g fat (0 g fat)
1,122 mg sodium
WORST VEGGIE SANDWICH
Blimpie Special Vegetarian 12”
1,186 calories
60 g fat (19 g saturated, 0 g trans)
3,532 mg sodium
131 g carbs
Just because a meal is vegetarian doesn’t mean it’s good for you. Blimpie's off-menu sandwich (you have to “special” request it) proves the point. It contains diced vegetables resting on a bed of crumbled cornchips and held together with a wad of melted American cheese. Then the whole mess is covered in a sugar-loaded chutney. Hey, a hippo is a “special vegetarian,” too. But you wouldn’t want to see one in a bikini. (Want more? Check out this list of the worst vegetarian meals in America.)
Eat This Instead!
Mediterranean Ciabatta
447 calories
8 g fat (2 g saturated)
1,635 mg sodium
WORST CHICKEN SALAD
T.G.I. Friday's Pecan Crusted Chicken Salad
1360 calories
Fat: Unknown (The company refuses to disclose the nutritional content of the food they’re serving you.)
Sodium: Unknown (but likely through the roof)
Friday’s monster salads are just as massive—and wreak just as much waistline havoc—as their burgers. Six out of the seven salads we analyzed topped out with more than 900 calories, which means that lunchtime can be the start of something big: your belly. Thanks in large part to the crusted chicken and the heavy-duty dressing, this one salad packs more calories than a half-dozen Krispy Kreme Original Glazed Doughnuts. Aren’t salads supposed to be “diet” foods? Click here to see more examples of belt-busting leafy greens.
Eat This, Instead!
House Salad with Bacon
280 calories
WORST WRAP
Applebee’s Chicken Fajita Rollup
1,450 calories
For some curious reason, wraps have come to be viewed as a healthy upgrade from sandwiches, as if those massive tortillas can be filled with nothing but anti-calories. But that couldn’t be further from the truth. The problem with wraps is that they function as holding tanks for fluids, so hurried fry-cooks can squirt in as much sauce as they want without making it look messy. With Applebee’s rollup, the offending sauce is a “Mexi-ranch” sauce, which looks suspiciously more like ranch than anything eaten in Mexico. But here’s the final insult: This “healthy” meal is served with fries. Eat them and you tack on an 400 extra calories.
Eat This Instead!
Garlic Herb Chicken
370 calories
WORST “HEALTHY” FOOD IN AMERICA
Romano's Macaroni Grill’s Parmesan-Crusted Sole
2,190 calories
141 g fat (58 g saturated)
2,980 mg sodium
145 g carbs
“Parmesan crusting” is a process quite similar to the one used to create mozzarella sticks and chicken strips: They’re covered with a sponge-like blanket of breadcrumbs that soaks up oil. But with Macaroni’s parmesan crust, cheese is mixed in with the breadcrumbs. So it’s essentially just another way to ruin a perfectly lean piece of fish. In fact, no parmesan-crusted item on Romano’s menu has fewer than 1,000 calories. Run away, while you still can.
Eat This Instead!
Simple Salmon
590 calories
32 g fat (6 g saturated)
1,800 mg sodium
For more food warnings like these, along with thousands of nutrition facts and tips, check out the new Eat This, Not That! The Best (and Worst!) Foods in America! Also, be sure to sign up for your FREE Eat This, Not That! newsletter for "no-diet weight-loss" advice delivered straight to your inbox!
Have your own examples of ‘healthy’ foods that aren’t? Please share them with the rest of us here.
Fill Up on Fiber
Easiest Huevos Rancheros
By Mara Betsch
Fiber is an important part of digestion—that's not news. But did you know that certain types may reduce the risk of coronary heart disease and colon cancer? And good news for people watching their weight: Fiber takes a while to digest, so it helps you feel full longer. The Mayo Clinic recommends 21 to 25 grams of fiber a day for women and 30 to 38 grams a day for men. But that doesn't mean you have to stick to bland cereals and basic oat bran to get your fill.
Kick your morning off with this quick Mexican breakfast dish. Refried beans and avocado pump 9 grams of fiber into this recipe, along with heart-healthy monounsaturated fat. The combination of the fiber and protein from the eggs will stave off a growling stomach until lunchtime.
five golden points to lose weight
The golden five points to lose weight:
1-doctor consultation
2-exercise
3-little carbohydrates, sugar ,fat
4-eat your favorite food ,but in little amount
5-take care of diet drugs
1-Doctor can help you properly on putting the safe and correct objectives and these objectives would depend primarily on:
Weight, height and age.
men and women who make an effort (active) need about 2,500 calories per day. The other women and men who are not active! need for only about 2000 calories a day. The safe and effective weight loss plan is to deal with foods that contain less calories by 300 to 500 of the ratios mentioned before to lose 5 ibs in one week.
2-Exercise:
Walking fast in the majority of days a week. The idea behind this is to burn more calories more than those found in the food you ate . You need burn calories you ate per day to the other stored in the body fat
3-little carbohydrates, sugar ,fat :
This will help in decreasing rates of caloric intake ……………Foods fried in oil or ghee in addition to candy containing the fat also has the benefit of burning of calories per day even though it does not provide materials your body needs.
- advices to burn calories and get rid of fat:
1- eat many vegetables, fruits and grains such as bread and rice.
2- Meals in small quantities and limited rich or high in fat and portions.
3- Address the sugars and sweets in quantities less than the usual.
4- don't drink alcohol.
5- Remove the skin of any type of meat or fat when consumed.
6- Eat grilled.
7- Dealing with skim yogurt.
8- eat the frozen yogurt rather than ice cream...
9- Choose foods that indicate that the specifications of the proportions of low fat or low in calories...
4-eat your favorite food ,but allittle amount ,please control your self
You tend to a meal or type of food but you may add the amount of fat and calories you do not need, eat, but in small quantities, and make sure that the rest of the food you is low in fat and calories...
5- What about diet drugs?!
taking diet pills without a medical consultation or more precisely the prescription, will not contribute to a wide range in the amount of weight lose per week or the time it needs to get rid of kilograms in excess of the limit. If you used it you need to read the instruction very well and very carefully because of side effects such as: high blood pressure, so do not never think to take more doses and beware ofcold and cough with diet without consulting a doctor, it is possible that These medications contain the same content of diet pills or have a similar impact, and that means that doubling the amount of the same drug, and this may make you at risk , so we have to consult a doctor or pharmacist. These pills have an effective impact with some of the persons ,can be used but after the consultation
Ifyou are able to develop a plan and an effective program to lose weight, and to ensure your success you have to do the following:
- Lack of exposure to any health risks when weight loss
- Maintaining the rate of loss of weight.
- Follow a healthy diet.
- To keep the practice of sport.
- A plan setting out the actual amount of weight loss and how long weight loss will take!.
fore more....weight loss program
how to lose weight fast and healthy
Why you should lose weight?
Dear friend,
Iam not only asking you to lose weight to avoid complications of obesity but to be more healthy ,not only to live longer but to live better
So you should start weight lose program…..
Dear friend,
if you really seeks to live better,read these points carefully and ive me your mind:
1-agood weight lose program never succssed if you dont trust yourself… You can do it ,others not better than you........
2-eat the right foods at the right time to achieve the fat loss that you need to. There is no starving yourself, or only eating the same foods day after day.
3- weight lose program isnot definitely mans not toeat butto change your habit
Eat more vegetables,more fruits……
I know,there are some food you shouldn’t eat but it is for awhile, then you can eat what you need ,also you can wear your favorite clothes,you can communicate with others without blaming yourself,so you can do it now…..yes start weight lose program now
4-water……can you live or imagine your life without water???i don’t think …Water is very important for our bodies ,3/4 of our body consists of water ,also we need water in our weight lose program,to burn fat…….my advice to you is to drink2 litres of water 30 min before breakfast…..try it ….itis very effective
5-exercise,,I know that regular exercise program becomes difficult nowadays….but it is amust,so become more active even during routine daily work….take the stairs instead of the elevator…..walk for only 20-30 min daily if you can…..
6- the most important point in weight lose program …Start of the green dish that contain all of the tomatoes, cucumbers, carrots, onion, yellow beet and vegetables, eat it before any type of food, and then followed by a platter of vegetables and drink a piece of meat weighs 100 grams and 50 grams of bread and cooked vegetables, weighing 100 grams.
Finally…….ialso have more information that I am sure it is important for me and you……..i will write more later…
