For years, I've been plagued by a low thyroid disorder. I've also had chronic fatigue and adrenal fatigue syndrome and the two are linked to they thyroid. The glands in our bodies all work in a symbiotic unison and when one is off balance, most likely the others will be as well. I found balancing a good diet and supplementation I was able to get greater control of my low functioning thyroid. My daily body temperature has increased and I have not been plagued by a stream of colds and flus that were typical.
Dietary Treatment for Thyroid Disorder
Avoid refined foods, saturated fats, sugars, and white flour products. If the thyroid problem is severe it is then good to avoid brussels sprouts, cabbage, broccoli, kale, mustard greens, peaches and pears as they have anti-thyroid substances and may suppress the thyroid function.
Follow a diet with at least 50 % of the foods being fresh, and organically grown to rebalance and establish a better metabolism. The enzymes from live foods help the body to maintain proper metabolism. Foods that heal include sprouts, salads, raw vegetables, and thermos cooked grains to retain enzymes which heal and feed the glands.
Eat foods rich in vitamin A, such as yellow vegetables, eggs, carrots, and dark green vegetables. Beta-Carotene, the precursor to Vitamin A and one of nature's most powerful antioxidants.
Iodine rich foods that nourish the thyroid are: fish and sea vegetables such as: arame, kelp, dulse, hijike, nori, wakame, and kombu. Seaweeds are very nourishing to the glands.
Zinc and copper are important in helping the body make thyroid hormone. Foods rich in zinc include: beef (range free), oatmeal, chicken (range free), seafood, dried beans, bran, tuna, spinach, seeds, and nuts. Foods rich in copper include: organ meats (range free), eggs, yeast, legumes, nuts, and raisins.
The amino acid tyrosine is helpful. Tyrosine is found in edamame, beef, chicken, and fish. Soy should be only used in small amounts or on an occasional basis.
Black and red radishes have been used by some doctors in the old Soviet Union as accepted medical treatment for hypothyroidism. Raphanin, the main sulphur component in radishes, is chiefly responsible for keeping the production of thyroxine and calcitonin (a peptide hormone) in normal balance. Seeds and nuts, seed and nut milks, vegetable juices (celery, parsley, small amount of carrot, Swiss chard, wheat grass) and plenty of green drinks containing chlorophyll for healthy blood are helpful. Having a mixed vegetable juice that includes the juice of a few radishes, carrot, tomato, celery or zucchini, with a pinch of kelp may benefit the thyroid gland greatly. This juice can be blended in a blender for those who do not have a juicer.
Other beneficial ingredients for vegetable juice combinations include: alfalfa, all leafy greens, beet tops, carrots, celery, green peppers, parsley, seaweeds, sprouts, and watercress.
Vitamin Supplementation and Mineral Therapy for the Thyroid
B-Complex vitamins to help improve cellular oxygenation and energy, build the adrenals and the thyroid and calm the nerves. B Total is a properly balanced, vitamin B complex. In its liquid form; the body is better able to absorb these necessary vitamins
Vitamin A assists in maintaining normal glandular function.
Vitamin C promotes normal adrenal function and glandular activity.
Essential fatty acids are a must for glandular health and they improve over all health. These can be omega 3's and 6's from marine lipids, flax oil or flax seed, black current seed oil, evening primrose oil, or borage oil. Nordic Naturals Omegas provides essential fatty acids from pure, toxic free cod liver oil.
Multi-minerals either liquid or chelated form. All minerals are involved in glandular heath.
Calcium / magnesium, manganese, selenium, silicon and zinc protect the glands.
Iodine supplementation from kelp or dulse, 225 -1,000 micrograms a day.
Desiccated natural thyroid, complete with all thyroid hormones. If the symptoms are mild this form may be enough support. If they are severe a synthetic hormone such as thyroxin may be in order.
The best way to assess improvement in thyroid function is to take your temperature daily when you first wake up in the morning. For four days keep a thermometer by your bedside. As soon as you wake up in the morning put the thermometer in your armpit for ten minutes. You must do this before you get up. If you get up first you will not get an accurate reading. If your temperature runs below 97.8 then you most likely have low thyroid. It is important to shake the thermometer after each use. Some of the common causes of low thyroid, besides inheritance, include: iodine depletion, x-rays or low dose radiation, pituitary and thyroid malfunction, air and environmental pollutants, overuse of diet pills and other drugs, and vitamin A, E, and zinc deficiency.
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Have a question about improving your thyroid health?
Who isn't stressed, burnt out, exhausted and just feeling run down? Unfortunately, you are probably one of the millions of sufferers from Chronic Fatigue or Adrenal Fatigue Syndrome. There is hope and recovery and treatment is available; it just takes time, rest, supplementation and nourishing the adrenal glands and your body.
I myself am a sufferer and sometimes it is almost debilitating. I have occasional bouts with adrenal stress or adrenal burnout..they are brought on by stress from family or work, long hours, terrible eating habits or even lack of sleep. Luckily, i know how to get myself out of the danger zone and use diet, supplementation, sleep, body therapy and a variety of relaxation techniques to balance my system.
Why do we get adrenal fatigue syndrome? The adrenal glands are located above the kidneys and produce a large number of hormones. The cortex (outer part) produces corticosteroids made from cholesterol, these include cortisol, dehydroepiandrosterone (DHEA), aldosterone and the sex hormones, testosterone and estrogen. Cortisol is the major hormone involved in the stress response. Under prolonged stress cortisol levels are elevated, increasing blood pressure and blood sugar levels and suppressing the inflammatory response of the immune system. DHEA is thought to counteract the negative effects of prolonged high cortisol levels such as immune suppression and damage to brain cells through over stimulation. DHEA levels decline with age which has caused some people to label it as the master anti-aging hormone. This may or may not be the case but in studies it has certainly been shown to increase energy and feelings of well being. The adrenal medulla (central part) makes adrenaline and noradrenaline, the substances that produce the "fight-or-flight response" when stimulated by the autonomic nervous system, giving that unmistakable short-term burst of energy that enables you to overcome whatever danger is present.
The challenge with out modern lives, our body is in a constant state of "flight-or-fight" and it essentially causes many challenges for our bodies- it may be the cause of some diabetes, heart disease and even infertility. The adrenal glands are key to our health and our happiness.
I will write weekly about adrenal fatigue and how to address this very problematic and burdensome disease. Many of my subscribers find this blog through their searches surrouding adrenal burnout and natural cures or treatments to address adrenal fatigue and chronic fatigue. I hope my blog will come to be considered an important adrenal support blog.
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Recently, I have been hearing a lot about neem oil as a natural treatment for severe skin conditions like acne, eczema and psoriasis. Our Healthy Being Stores carries TheraNeem skin products and I decided to start using them in my natural skin care routine. I've been amazed by the texture and look of my skin and decided to find out the significant benefits behind this obscure product that reaches beyond skin care.
I've gotten more and more involved in Ayurvedic Medicne and Healing and Neem is deeply rooted in this practice. The antibacterial, antifungal & blood purifying properties of Neem are useful in skin disorders, dental health, diabetes management, immune support and even fighting cancer.
BENEFITS OF NEEM
Useful as a tonic and astringent that promotes wound healing
Has detoxifying benefits that help maintain healthy circulatory, digestive, respiratory, and urinary systems
Extract possesses anti-diabetic, anti-bacterial, and anti-viral properties
Beneficial in treating malarial fever and cutaneous diseases
All the parts of the plant and active principles and extracts possess a lot of significant pharmacological properties. Neem is bitter and alterative. It is used as a poultice in boils, is antiseptic, demulcent, a tonic in catarrhal affections, stomachic, stimulant. It is useful in snake bite, scorpion sting, hypoglycemic, in rheumatism, as an analgesic, antipyretic, sedative, antibacterial, antiprotozoal, antiviral, anthelmintic and in skin diseases. The tree stem, root and bark possess astringent, tonic, and antiperiodic properties. The bark is beneficial in malarial fever and useful in cutaneous diseases.
NEEM USES:
Psoriasis:
Sheryll Zenganeh the publisher of "Empress Press", a national newsletter for people with psoriasis and other serious skin conditions, has promoted the effectiveness of Neem. Sheryll suffered from Psoriasis for seventeen years before she came in contact with Neem. She stated in her newsletter that "today, thanks to Neem, my psoriasis is virtually gone and I now has soft, supple, youthful, gorgeous skin."
In clinical studies Neem extracts and oil were found to be as effective as coal tar and cortisone in treating psoriasis. However there were none of the usual side effects accompanying the use of Neem as there was with Coal tar and cortisone. When applied to the skin, Neem extracts and oil removed the redness and itching while improving the condition of the skin for the duration of the treatment.
Eczema:
In the case of eczema clinical studies demonstrate that even the application of weaker Neem leaf extracts effectively cured acute conditions of eczema, what to speak of the fresh cold pressed oil with its high concentration of active ingredients. Using a Soap or shampoo containing Neem oil can easily relieve the itching and redness of eczema. For specific areas of intensity on your skin apply Neem cream after bathing and/or shampooing with Neem oil products.
Acne:
Neem effectively kills the bacteria that cause Acne and studies prove that Neem will reduce inflammation, even the inflammation produced by Acne.
Skin problems in general:
Dry Skin, Wrinkles, Dandruff, Itchy Scalp, Skin Ulcers and Warts are other conditions that can be effectively resolved by the use of soaps, lotions, and creams, containing Neem leaf extracts and oil.
Neem's effectiveness against Periodontal Disease
Throughout India and South East Asia hundreds of millions of village people use Neem twigs and leaves to brush their teeth, and keep their gums free of disease and infection even though they have limited access to modern dental care. The ancient Ayurvedic practice of using Neem to heal and rejuvenate gum tissue and to prevent cavities and gum disease is verified in modern clinical studies.
Studies showed that Neem bark is more active then the leaves against certain bacteria and that Neem based tooth pastes and mouth washes significantly improved Pyorrhea, at various stages, in 70 patients. In another study Neem toothpaste prevented and even reversed gingivitis.
Neem’s effects on the immune system
I just mentioned how millions of people in India and Southeast Asia maintain excellent oral hygiene standards by brushing with Neem Twigs on a daily basis, there is however, another reason why these people brush with Neem twigs every morning. According to the ancient healing system of Ayurveda the bark of the Neem tree will strengthen an individuals resistance to disease. Modern clinical studies have identified a number of compounds in the Neem tree that effectively regulate immune system functions.
Neem’s effects on degenerative disease’s
Neem touches the daily life of almost every Indian, from the poorest peasant who snaps off a twig to use as a toothbrush, to wealthier individuals who purchase manufactured neem-based toothpastes, soaps and medicines. Therefore, when manufacturers in India applied for government approval of a new neem capsule to be used to treat diabetes, it was granted in under 24 hours. After almost 4,500 years of almost continuous use, even the Indian equivalent of the FDA apparently believes that "anything from neem has to be good" (Larson, 1993).
Preparations from the leaves or oils of the tree are used as general antiseptics, according to a report of The National Research Council's Ad Hoc Panel of the Board on Science and Technology for International Development. Neem's function as a fungicide depends on the compounds gedunin and nimbidol in its leaf.
Diabetes:
Diabetes is still on the increase but effective management through diet and exercise is fast becoming the first line of treatment. In the ancient system of Ayurveda when an excess of one taste causes a disease the opposite taste is introduced into the diet with herbs and food to reduce the imbalance. Diabetes is a disease of excess sweetness so bitter herbs and foods must be used to counteract the imbalance. Neem being very bitter was often used to treat diabetes in Ayurveda. Modern clinical studies reveal that Neem has been effective in treating and preventing Diabetes.
Whether drinking a simple cup of tea out of the leaves or taking extracts of the Neem leaf, Neem significantly and consistently reduced insulin requirements for nonkeytonic, insulin fast, and insulin sensitive forms of Diabetes. Because of the numerous and successful clinical studies with Neem on Diabetes and it's long history of successful use in Ayurveda for the same purpose, the Indian equivalent of the FDA has approved the manufacture and sale of Neem tablets, by Pharmaceutical companies, for the treatment of Diabetes.
Arthritis:
Traditionally Ayurveda has recommended the use of Neem leaf, seed, and bark, for reducing arthritic pain and inflammation and for halting the progression of the disease as well. The use of Neem for these purposes has been confirmed by modern clinical studies.
The pain, inflammation, and swelling of the joints in arthritis can be greatly reduced by different compounds in Neem. In numerous clinical studies the polysaccharides and other compounds of Neem leaf extract have produced a reduction in the inflammation caused by arthritis. One of the major components in Neem seed, which has demonstrated a significant effect against arthritis, is nimbidin. Other components that possess anti-inflammatory properties are limonoids and catechin.
There are several reasons why the compounds in Neem work so well. It appears that these compounds make a number of adjustments to various mechanisms in the body, which explains their anti-inflammatory effects. There is an inhibition in the release of mediators of acute inflammation, an antihistaminic effect, and a modification in the functioning of the immune system response. This last effect is extremely important. Neem's ability to change the way the immune system responds to arthritis, by reducing the generation of inflammation producing chemicals, may also be the reason why it halts the progress of the disease and why it may hold the promise of an actual cure.
In addition to its anti-inflammatory effects there are several leaf compounds like the above mentioned polysaccharides, catechin, and limonoids, which are clinically proven to be more potent than aspirin (acetylsalicylic acid) in decreasing prostaglandin synthetase and the pain it causes.
Rheumatism:
Rheumatism or Rheumatoid Arthritis is an autoimmune condition that can cause serious pain and inflammation. Modern medicine uses strong drugs like phenyl butazone and cortisone to relive the pain and inflammation of Rheumatism, however these drugs can cause many uncomfortable side effects. Clinical studies have conclusively demonstrated that the anti-inflammatory activities of various compounds in Neem leaves are equally as effective as phenyl butazone and cortisone.
In addition to relieving pain and inflammation the active constituents in Neem leaves are clinically proven to inhibit the prostaglandin mechanism, that causes pain, more effectively than aspirin. In the same study Neem significantly reduced acute paw edema as well. The consumption of Neem Leaf capsules and the topical application of slightly warmed Neem cream can help to alleviate the pain and inflammation of this condition.
Chronic Fatigue:
There are two schools of thought on what causes of Chronic Fatigue.
Some are convinced that it is related to the Epstein Barr virus others believe that it is related to the candida albicans fungus. In either case Neem extracts have been proven clinically effective against both the virus and the fungus that are the suspected causes of Chronic Fatigue. Because the immune system becomes compromised in Chronic Fatigue Neem’s ability to enhance the immune response on a cellular level enhances its usefulness for this condition.
Cancer:
For centuries in India and Southeast Asia Ayurvedic practitioners and herbalists have successfully used Neem to reduce tumors. Clinical research performed in Europe and India using the polysaccharides and limonoids found in Neem bark, leaves, and seeds demonstrated some remarkable effects against cancers. These compounds not only reduced tumors and cancers but were also effective against lymphocytic leukemia. An amazing reduction in tumor size was reported when Neem extracts were injected around the tumors.
Others:
Heart Disease:Including high blood pressure, blood clots, cholesterol, and Arrhythmia/rapid heart beat. Blood Disorders: Including poor circulation, blood poisoning, and kidney problems. Digestive Disorders: Including heartburn/indigestion, peptic/duodenal ulcers, gastritis, and hemorrhoids. Nervous Disorders: Including anxiety, epilepsy, and hives.
Tuberculosis, Bronchitis, Conjunctivitis, Allergies, Bad Breath, Hangover, Stress, Insomnia, Smoking, and on and on.
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Have a question about using neem in your daily routine?
Diverticulitis is a painful condition that occurs when small sacs form in the colon and become inflamed. Although diverticulitis is most common and most serious in the elderly, it can afflict anyone. Susceptibility is greater for people who take prescription drugs with side effects that affect the immune system and increase the chances of developing an infection.
The first indication of diverticulitis is usually pain in the lower left area of the abdomen. You may also develop a fever from the infection, but do not rely on these symptoms to diagnose the condition yourself. You must see a physician to rule out the possibility of several other disorders that have similar symptoms and, if you do have diverticulitis, to judge how serious it is, since bad cases can land you in the hospital.
Doctors believe that the primary cause of diverticulitis is a diet containing little fiber and lots of processed foods. The obvious way to prevent or treat diverticulitis is to improve your diet, although shifting too quickly to a high-roughage menu can irritate your colon even more. Once the problem has cleared up, you must slowly make dietary changes to prevent its return.
My Grandmother suffers from diverticulitis and I have found that wild yam can help decrease the pain and inflammation of diverticulitis and promote relaxation in the colon. Chamomile, cramp bark and peppermint are other good additions to your formula. Eating garlic or taking it as pills will directly attack the infection.
The best natural remedy or natural therapy for Diverticulitis:
Diverticulitis Tea
2 teaspoons wild yam root
1 teaspoon cramp bark
1 quart water
1 teaspoon each chamomile flower and peppermint leaf
Put wild yam and cramp bark in water and bring to a boil. Turn down heat and simmer for about 5 minutes. Turn off heat, add chamomile and peppermint, cover and steep for at least 15 minutes. Strain. Drink 2 or 3 cups a day. You can use the same proportions of these herbs to make a tincture.
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Have a question about healing diverticulitis through herbal remedies?
Visit our On-Line Store to purchase a variety of supplements and vitamins to improve the health of your digestive system atHealthy Being Products Store
How many of us either know someone or even perhaps have now or have had an issue with our nails. From weak, brittle nails to nails with ridges, dents and even fungus-- there is a natural treatment to remedy your nails back to good health.
There are many natural remedies and supplements, which can be helpful for you to give natural nail care. These are some of the vitamins and proteins which can be helpful for you to get healthy nail care.
Vitamin A: If your nails become dry and brittle then it is a sign for deficiency of vitamin-A in your body. If vitamin A is lacking in your body, then it can slow down the growth of your nails. Whenever you notice that your nails are becoming brittle and dry, then increase the intake of vitamin A in your regular diet. Garlic, parsley, watercress and papaya are some of the foods which are rich in vitamin A.
Calcium: As every one know, calcium is very important for our body to maintain healthy and strong cartilages. Your nails also need adequate amounts of calcium to grow healthier and this calcium also provides a good natural nail care for you.
Vitamin B: This vitamin is very essential for your natural nail care. Deficiency of vitamin B can make your nails to become more fragile with horizontal and vertical ridges. Foods like fenugreek, dandelion, kelp and parsley are rich sources for vitamin B.
Folic acid: It is also an essential protein for your nails and provides a better natural nail care by maintaining flexibility and strength for your nails. Folic acid can be mainly found in spinachleaves, citrus fruits, broccoli, berries, whole grains and also legumes and kale.
Silicon: It is very essential to promote firmness and strength for your nails. You can find rich silicon contents in onions, avocados, whole wheat, comfrey, oats, strawberries, alfalfa, rice and nettle.
Biotin: It mainly helps in natural nail care by increasing the hard and thick growth of your nails. Eggs, brown rice, brewer’s yeast, fish, soya bean and oats are rich sources for biotin.
Fatty acids: These essential fatty acids are more useful in making your nails glossier and flexible. Evening primrose oil, flaxseed oil, salmon and black current oil are rich sources for fatty acids.
Do not forget the dietary requirements contributing to the health of your nails. Drink lots of water and add foods that are rich in calcium, Vitamins, zinc, sulfur, silicon and biotin. Brewer’s yeast, broccoli, fish, soy and whole grains can be very good for strengthening your nails and giving them a healthy glow.
Our hands and feet take a beating. From high heal shoes to typing on the computer, these little things endure a lot of pressure and potentially damaging situations.
My own father and even my Grandmother have issues with toenail fungus. I am so freaked out by the sight of their toes- I cannot even look at their feet. Men and women are affected by the toenail fungus in damp areas such as public gyms, shower stalls or swimming pools. Toe nail fungus can spread from one toe to another or to other body parts. Athletes and people who give trauma to their toe by wear tight-fitting shoes or tight hosiery are at great risk of toe nail fungus. Other reasons may be abnormal pH level of the skin, not drying off the feet thoroughly after bathing or exercise, and decreased immunity.
There are a few natural treatments to cure or remedy toenail fungus:
1. Tea tree oil is a potent natural antiseptic and fungicide that will help fight your fungus. Apply undiluted tea tree oil with olive oil to the affected toe nail. Alternatively you can put few drops of tea tree oil on toenails and rub it thoroughly every day.
2. Soak your toenails for 15 - 20 minutes in basin full of warm water and natural apple cider vinegar mixed in equal proportion. When done, dry your toenails thoroughly. Use a hair dryer on warm setting to absorb all the moisture in and around the toes.
3. Blend 2 drops of Oregano essential oil with a tsp of olive oil. Apply this mixture on the affected area daily for NOT more than three weeks. Oregano essential oil has antiseptic, antibacterial, antiparasitical, antiviral, analgesic and antifungal properties.
4. Put equal amount of tea tree oil and lavender oil on a cotton ball or swab. Dab it under the top edge of the toe nail and surrounding area 2 or 3 times a day. Tea tree oil is natural antibiotic and lavender will help fight the infection and prevent skin irritation.
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Have a question about healthy nail care?
For a free health consultation feel free to email (wellness@healthybeingproducts.com) or call Melissa Gallagher at 727-954-8968.
Visit our On-Line Store to purchase a variety of supplements and vitamins to improve the health of your nails atHealthy Being Products Store
I have a few close friends who suffer from Eczema. It has been extremely challenging for them; especially when one had an outbreak right before her wedding. Luckily, there are a few natural treatments that combat eczema and psoriasis orally and topically.
Often eczema can be the directly the result of a deficiency in essential nutrients like omega 3 fatty acids, blood toxicity and even leaky gut syndrome. Certain types of fat-metabolism malfunctions are more often found in patients suffering from eczema and psoriasis than in the rest of the population. Therefore diet and specialized skin care routines are necessary to balance the root cause of the eczema and psoriasis outbreaks.
Eating Salmon, seaweed salad, flaxseed and consuming Vitamin E, Omega 3 Fish Oil Supplements can help maintain and manage these difficult skin conditions. My one friend found that drinking Zrii with Amalaki juice helped tame her flare ups.
Similarly, soaking the body in a kelp based bath is very soothing and detoxifying and cleansing. You can find kelp powder at the local natural store in the herb section. About a 1/2 cup can be diluted in you tub. Adding tea tree essential oil to this bath is especially healing. Occasionally a colloidal oatmeal bath is also help. Oatmeal is very calming and soothing to the skin. I remember getting an oatmeal bath when I had the chicken pox when I was 8.
To help control the extreme itch associated with eczema and psoriasis try out this natural receipe:
Mix together in a bowl: one-teaspoonful of comfrey root one-teaspoon of slippery elm bark one-teaspoon of white bark two cups of water
Boil the mixture for approximately thirty-five minutes and then allow it to cool. Use this mixture as a skin wash and wash the affected skin with it. It may not completely remove the itch, but it will decrease it dramatically.
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Have a question about treating your eczema or psoriasis naturally?
For a free health consultation feel free to email (wellness@healthybeingproducts.com) or call Melissa Gallagher at 727-954-8968.
Visit our On-Line Store to purchase a variety of supplements and vitamins to combat Eczema and Psoriasis atHealthy Being Products Store
(a great article from Prevention- with bathing suit season here or just around the corner- ab diets and ab friendly foods are a hot topic for spring breakers and beach goers)
These ingredients hold the power to truly transform your body, not to mention lengthen your life. The secret is their magical "MUFA" (Aka good fat!)
To the ancient Greeks, olive oil was liquid gold. For the Aztecs, chocolate was sacred. Almonds were prized by Egypt's pharaohs, and avocados have symbolized fertility for centuries. These can't-live-without-'em foods share more than history; they also share unique health properties. They're packed with monounsaturated fatty acids (also known as MUFAs, pronounced MOO-fahs), those good-for-you fats that protect you from chronic disease and, according to new research, can help you lose fat, specifically around your middle. That's why they're at the heart of the Flat Belly Diet.
There are five major categories of MUFAs: (1) oils, (2) nuts and seeds, (3) avocado, (4) olives, and (5) chocolate. Eating one serving of any of these foods at every meal will help reduce your accumulation of dangerous belly fat; control your calorie intake and you'll lose inches and pounds, too--especially around your waistline. These mouth-watering recipes make it easy. Each portion contains high levels of MUFA, plus serving suggestions that allow you to create a meal that contains around 400 calories--enough to control your hunger and boost your energy without exceeding your daily needs. You can easily fit these meals into the Flat Belly Diet menu plans, but even if you're not following the diet, you can still enjoy the rich flavor of MUFAs and their numerous health benefits. For centuries, these foods and fats have been hard to resist
Use them like this: Stir-fry with sesame, peanut, or canola oil; pan-fry in walnut or olive oil; spread pesto on a sandwich, drizzle it over soups or grilled foods, or toss it with rice or pasta; add walnut, sesame, or olive oil to marinades; cook with safflower, soybean, or sunflower oil; use flaxseed oil in salad dressings (flaxseed oil cannot be used for cooking)
Use them like this: Eat these foods as a snack; sprinkle on a salad; crush and use as a crunchy topping for fish and chicken (dip fish or chicken in lightly beaten egg white to help nuts adhere); spread nut butters on crackers, bread, or fruit; stir nut butters into soups and sauces to add body and flavor
Pick your MUFA: Black olives, black olive tapenade, green olives, green olive tapenade
Use them like this: Serve olives as a snack; sprinkle sliced olives on pizzas, salads, or pastas; spread tapenade on crackers or sandwiches; stuff tapenade into chicken breasts or fish fillets
A serving equals: 10 large olives or 2 tablespoons of tapenade
5. Chocolate
Pick your MUFA: Dark or semisweet chocolate chips, shavings, or chunks
Use them like this: Any way you crave!
A serving equals: 1/4 cup
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Have a question about getting an ab diet shopping list?
For a free health consultation feel free to email (wellness@healthybeingproducts.com) or call Melissa Gallagher at 727-954-8968.
(a great article from Prevention- with bathing suit season here or just around the corner- ab diets and ab friendly foods are a hot topic for spring breakers and beach goers)