Tuesday, September 14, 2010

Top 10 Healthiest Foods to Eat

The 10 Healthiest Foods to Eat

1. Berries  
Berries are extremely rich in antioxidants which help protect the cells in our bodies from damage and therefore from diseases like cancer. Among other things they are also an excellent source of Vitamin C and soluble fiber. Blueberries might help reverse the short term memory loss that often comes with aging.

2. Broccoli

Broccoli (and other cruciferous vegetables like cauliflower and cabbage) helps fight cancer, especially breast, colon and lung. It boosts the immune system. Broccoli also contains antioxidants and a substance called sulforaphane, which research is showing to be a powerful cancer fighter and preventer.

3. Citrus Fruits 
The citrus bioflavanoids in oranges, lemons, limes and grapefruit have anti-cancer and antioxidant properties.
Many of these citrus bioflavanoids have also been shown to have anti-inflammatory and blood clot inhibiting abilities.

4. Garlic 
Numerous studies have shown that regular consumption of garlic can lower our blood pressure. It also prevents the blood from being overly sticky and decreases LDL cholesterol (the "bad" one) while increasing the good HDL cholesterol.


5. Nuts
Walnuts are an excellent source of omega-3 fatty acids, a special type of fat that is essential for our bodies, but that the body cannot produce. Omega-3 essential fatty acids protect us against heart disease.
Almonds are also known for their ability to help lower LDL cholesterol levels.

6. Oats
Oats also help reduce cholesterol. Research shows that one bowl of oatmeal per day can reduce cholesterol by up to 23%. Oats are also considered an excellent grain for diabetics as they have less impact on blood sugar levels than some other grains.

7. Salmon

The Omega-3 fatty acids in salmon and other fatty fish may help prevent heart disease and stroke by lowering the body's rate of blood clotting.

8. Spinach
Spinach's secret weapon, lutein, makes it one of the best foods in the world to prevent cataracts, as well as age related macular degeneration, the leading cause of preventable blindness in the elderly.

9. Tomatoes
Tomatoes contain high levels of lycopene. Lycopene is a powerful antioxidant and as such helps to protect the cells in our bodies from damage.

10. Turkey
Turkey is one of the leanest protein foods and is low in calories, making it an excellent healthy food choice. Turkey also contains selenium which has been shown to inhibit cancer development, improve the immune system, and aid in the metabolism of our thyroid hormone.

Introductions

Hello everyone!  Thank you for visiting my blog! 

The past year has flown by and I have been really busy not only with my four boys, but furthering my fitness career.  I am currently a certified fitness instructor and work the Wellness Desk at the Waukee Family YMCA.

My class schedule:
Tuesdays- 5:20 am and 4:10 pm HEAT
Wednesdays- 4:10 pm Body Sculpt
Thursdays- 5:00 pm TUBES (only through Sept) and 6:30 pm Bosu Bounce (will be Turbokick beginning in October)
Fridays- 4:30 pm Alternate Body Sculpt
Throughout the year, I also instruct Boot Camp and Body Blast

My trainings/certifications:
CPR/First Aid/AED Certified
Healthy Lifestyle Principles
Group Fitness Instructor
Strength and Conditioning
CEU's

On September 15 and 22 I will be taking the Wellness Coaching classes to become a certified Wellness Coach for the Y.  Also, on Septmember 29 I will be trained on how to teach other fitness professionals how to be wellness coaches. 

On September 18 I will be attending an all day training through Powder Blue Productions, and will be certified to teach TurboKick!  YEAH! 

The weekend of September 24, 25 and 26 I will be spending 10 hour days getting my Personal Training Certification through AFAA.  Wish me luck!

I am SO excited to be entering this phase of my fitness career and look forward to helping people transform and have a healthy lifestyle!