To make life simple, I’ve created a delicious, easy-to-prepare salad which is jam-packed with 6 Superfoods that work together to freshen and plump your skin, smooth and shine your hair, and leave you looking and feeling younger – not to mention it tastes great! This salad is quick to prepare, and stores well for lunch at the office or on the go.

Romaine Lettuce
I start with a romaine lettuce base. Romaine lettuce contains loads of Vitamin A (almost 1500 UI per cup!), which promotes cellular growth of the dermis, the top layer of your skin. By increasing cell turnover, Vitamin A encourages the dermal layer to slough off its old, dry cells, leaving your skin looking fresh and revitalized.

I like to buy whole-leaf romaine, which is available right in your regular grocery store – remove it from the plastic bag and store loose in the bottom of your refrigerator, on top of a paper towel. When you’re ready to make your salad, just give it a quick rinse under cool water, shake until dry, and chop into bite-sized pieces with a large chef’s knife.

Spinach
Next, I throw a handful or two of spinach in with the romaine – the bagged, pre-washed kind works great for this. Make sure to look for small-leaf spinach with a nice dark green color, for maximum flavor and nutrient content.

The vitamin complex in spinach stimulates your body to produce a substance called sebum. Excreted by the sebaceous glands in your skin, sebum is a waxy, oily substance which gives your skin and hair a natural, healthy shine.

Toss the romaine and spinach together with your fingertips and lay a base of the salad greens on a large plate.

Avocado
Avocados are now recognized as one of the world’s true “Superfoods.” They contain high levels of Vitamins A, D, and E, as well as monounsaturated fats (good fats, I promise!), that can work wonders for dry, cracked skin. Avocado oil is actually patented as a treatment against eczema, so its positive effects for skin enhancement are well documented.

Selecting an avocado can be tricky. When you’re at the store, look for an avocado that’s dark green in color, and that feels slightly soft but not mushy. When in doubt, use your index finger to pop off the small, brown “button” at the top of the avocado where it connects to the stalk. Look at the color of the flesh under the button. If it’s white or pale green, the avocado’s not ripe yet. If it’s brown, it’s too ripe. The color should be a deep vivid green – that’s when it’s ripe.

Peel and slice your avocado, and add a few strips to the top of the salad.

Sunflower Seeds
Sunflower seeds add a great, salty crunch to the salad, and complement the avocado nicely. Just scatter a couple of tablespoons across the top of your salad for flavor and texture.

In addition to being delicious, sunflower seeds can do wonders for wrinkle reduction. They are rich in selenium, a compound which promotes skin elasticity and plumpness, firming skin and reducing wrinkles.

Salmon
Salmon is a delicious and versatile fish which couldn’t be easier to cook, and is perfect for this salad. I usually broil mine in the oven, but you can also cook it on the stove or grill. Just rub lightly with olive oil, salt, and pepper, and cook over medium heat until done.

Salmon is one of the most potent natural sources of Omega-3 fatty acids, which have been shown to have remarkable age-fighting properties. Omega-3 fatty acids reduce cellulite, soften your skin, and can even reduce acne.

You can eat salmon slightly chilled or at room temperature – if you’re making your salad for a work lunch, cook the salmon the day before, and store it tightly covered in the refrigerator. Some people like to slice or cube their salmon, but I prefer to just lay the whole fillet over top of the greens – it feels more decadent that way.

Lemon
Lemons encourage collagen production in the skin by restricting acidity levels. Collagen is, of course, what many of us pay thousands of dollars to be injected with by the dermatologist. In addition, lemon inhibits bacterial growth, which can help prevent breakouts.

Take advantage of these properties by mixing up a lemon vinaigrette to top your salad. Squeeze the juice of one lemon (watch for seeds!) Into a small bowl. Add one tablespoon of honey to cut the tartness of the lemon. Stream in 3 tablespoons of good quality olive oil, whisking constantly with a fork until combined. Drizzle over the salad until nicely coated.

So there you have it! Enjoy this salad, and enjoy a wonderful new, younger looking you!

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One spice that often gets overlooked for spices such as garlic and onion powder is ginger.  Ginger is a very pungent spice and offers a spicy taste that will liven up any dish quickly.  Traditionally used in Asian cuisine, you can really add this spice to many different recipes that you’re preparing and what’s great is that it offers some good nutritional benefits as well.

Ginger offers small amounts of potassium, magnesium, copper, and manganese, and has been used to provide gastrointestinal relief for a number of years. If you’re feeling nauseated or suffering from motion sickness, ginger can come to your aid.

Ginger also provides anti-inflammatory benefits so it can go a long way towards helping anyone who is currently suffering from any form of arthritis.

Can ginger also contribute to the reduction of belly fat? Absolutely.  Adding ginger to your dish can speed up your metabolism significantly (up to 20% increase) to give your body the extra boost it needs to burn more fat.

Let’s have a quick look at how to select and store this spice so that you can start adding it to your meals on a regular basis.

The Many Forms Of Ginger

You can purchase ginger in a wide variety of different forms including fresh, dried, in powder form, or pureed so you can easily find one to meet your preference.

Take note though that fresh ginger tends to offer the best taste overall, so whenever possible choose this if you can.

Choose Old Or Young Ginger

Fresh ginger is also available in two different forms – young or old with the primary difference being that old ginger has much firmer skin and will need to be peeled before using it while younger ginger has soft skin and can be used right away.

You will typically have to purchase old ginger in Asian markets however, so if you can’t find this in your regular grocery store, that’s the place to check for it.

The Skin Test

When selecting ginger, the primary test you want to do with it is to take a look at how firm it is to the touch and whether the skin is smooth and free from mold.

If you notice any softness to the ginger at all, that could indicate that it’s taste will be less than ideal so that’s one quality that must be there.

Proper Storage

To store your ginger, you should keep it in the fridge for up to three weeks, which will be the maximum way to maintain its freshness.  If you would like to freeze the ginger for longer keeping, freeze it unpeeled where it will last for up to six months.

If you are going to purchase dried ginger then you can keep this in the fridge as well to maintain it’s freshness for about one year.

So next time you’re preparing a dish that you think needs a little extra spiciness, don’t leave out ginger. It adds a great boost of flavor while benefiting your health at the same time.

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If you’re looking to make some dramatic improvements to your diet, one of the important elements that you must not overlook is getting enough healthy fats into your day.  Many people often avoid fat entirely for the calorie content it contains, but when you choose the right types of fats and eat it in moderation, it can certainly be part of a healthy diet.

One terrific source of healthy fats that often gets left out as people choose oils, nuts, and seeds instead is the avocado.  This fruit is not only loaded with healthy forms of fat but also a terrific source of dietary fiber, vitamin K, as well as Folate.  Plus, it’s low in sodium and cholesterol, making it ideal for those who are trying to consume a heart healthy, belly fat free diet.

But how do you choose a perfect avocado? If you don’t select properly you’re going to end up with one that doesn’t quite please your taste buds as much as it should, so understanding what you need to look for is important.

Let’s take a quick look at what you need to consider.

Skin Color

The very first thing to look for is that the fruit contains a dark skin color with hardly any spots or blemishes. This indicates a ripe fruit and one that will have an ideal texture.

If the skin is slightly bumpy this isn’t cause for concern as the skin can be either smooth or bumpy and still be a good tasting fruit.

Hardness

Next up you’ll want to test out the hardness scale.  The ripe avocado should have slight give to it but not too much that it feels mushy.  It’s important to note that these will ripen very rapidly when stored so if it’s currently on the quite soft side and you aren’t planning on eating it that day, you may want to choose a different fruit.

By the time you do get to it, it could be overripe and no longer taste all that well.

Storing For Maximum Taste

After you’ve selected your avocado, you also must be sure to store it correctly.  A ripe avocado can be stored in the fridge for up to a week, but if the avocado hasn’t reached its ripened stage yet, you can speed this process up by storing in a paper bag on the counter at room temperature.

After you do cut into the avocado to eat it, store it in a plastic bag in the fridge to keep fresh tasting for as long as possible. If you’re worried about the skin color turning brown, sprinkle with a small amount of lemon juice which will help maintain the flesh color.

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It is common knowledge these days that sugary foods and beverages are a big “no-no” in any healthy diet to avoid weight gain and its associated health risks.  Recently, studies have shown that a common sweetener called High Fructose Corn Syrup (HFCS) could cause more weight gain than sucrose, a.k.a. regular table sugar. 

In a study conducted by Princeton University, it was demonstrated that rats given a solution containing HFCS with their regular feed gained almost 50% more weight than those receiving a solution sweetened with sucrose. The concentrations of these sweeteners were consistent with the amount found in the average soda.  In addition to the weight gain, the HFCS sample set exhibited, over time, the same symptoms that are characteristic of metabolic syndrome in humans. These symptoms include elevated cholesterol and increased amounts of visceral fat. Although the mechanism for the disparate weight gain is unknown, these results suggest that items sweetened with HFCS could cause more weight gain than those sweetened with sucrose.

HFCS is a common additive in many foods and beverages sold to the American consumer. This is expected in the case of soft drinks, candy and snack foods, however, many products that have developed a reputation for being healthy also contain HFCS. Take breakfast as an example.  One might assume that that consuming the following items in the place of bacon, eggs and sausage are a healthful alternative, but not necessarily. These “healthy” breakfast items may not be as wholesome as they appear:

 Juice

Many view drinking fruit juice as an easy way to obtain their daily serving of fruit and vegetables. While there are nutrients to be had from drinking juice, such as Vitamin C and antioxidants, a simple check of the ingredients list shows many of the juices lining the grocery store shelves are sweetened with HFCS. Want to avoid HFCS and still get your juice fix? Stick to those brands that are 100% juice or better yet, buy the whole, fresh variety from the produce section to get the same benefits and guard your waistline.

Yogurt

It is hard to find a food with a healthier reputation than yogurt. Rich in calcium and an aid to digestion, yogurt is a health food superstar.  Yet some brands, particularly the flavored variety, are loaded with sugar, including HFCS. Yogurt is naturally sugary because it contains lactose, a milk sugar which is present in all dairy products.  To avoid the additional calories imparted by HFCS, one option is to choose plain yogurt and enhance it with fresh fruit for flavor and sweetness.

Cereal

One might think this one is a no-brainer. Everyone knows cereals that change the color of milk in the bowl and are shunned by mothers worldwide are loaded with sugar. However, even cereal for grown-ups can be sugar-laden. In fact, some cereals that are marketed specifically as diet food contain HFCS. Many choosing these cereals with the intent to shed pounds may be unknowingly sabotaging their diet effort.

Paying close attention to nutrition labels when making food choices will ensure there are no hidden surprises in the foods you eat.  In general, sticking to unprocessed food is a safe bet to avoid HFCS.  A simple tip is to limit grocery shopping to the perimeter of store. This is where fresh produce, meat and bakery items are commonly found. Highly-processed and preservative-laden food is typically located in the interior aisles. Until more is understood about the correlation between weight gain and HFCS, the best mitigation is greater awareness of the ingredients of the foods you eat. Remember that even a food with a healthy reputation can harbor a not-so-healthy surprise on its nutrition label.

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In real estate and biology, location is everything. Anyone who has bought or sold property understands the importance of location in the outcome of the deal. What most do not realize is that location is significant in the biological world as well, particularly in the case of fat.  As if there wasn’t enough to think about with the amount of fat we accumulate, research suggests that where we accumulate that fat plays an important role in health outcomes. 

Fat can be categorized by location in two ways: abdominal (visceral) or subcutaneous (under the skin).  Everyone is familiar with subcutaneous fat. This is the soft, pinchable stuff, the fat that causes fluctuations in one’s jean size and usually accumulates at the hips, butt and thighs.  The oft-lamented “pear shape” typifies the accumulation of subcutaneous fat and is more common in women than men. Abdominal fat, however, accumulates deep in the abdomen, filling in the spaces around the internal organs. Abdominal fat results in the equally lamented “apple shape” that is more common in men. How one distributes fat is strongly determined by genetics and can change as one ages.  Therefore the question “What fruit am I?” is a crucial step towards gauging one’s risk for a host of medical problems.  

The pears of the world can breathe sigh of relief.  Despite being a blow to one’s vanity, moderate levels of subcutaneous fat is actually considered by researchers to be beneficial. Ideal for long-term energy storage, it is also notoriously more difficult to lose.  Apples, be warned.   Researchers have discovered that fat, particularly the visceral kind predominant in the apple-shaped, is metabolically active, like an organ itself and secrets a variety of substances affecting multiple body systems. Therefore, an overabundance of belly fat has more negative effects on your health than subcutaneous fat. These health risks are varied. They range from cardiovascular disease and type 2 diabetes to sleep apnea, certain cancers and even Alzheimer’s disease.  In this regard, being a bottom-heavy pear is preferable to being a rotund apple.

This distinction between having a big butt and a big gut has been little publicized. Many physicians do not measure waist circumference. When was the last time yours was measured? Belly girth over 40 in. for men and over 35 in. for women is considered an indication of excess visceral fat and its increased health risks. Another metric more commonly used by clinicians, the Body Mass Index (BMI), is useful for determining the amount of body fat one has but fails to account for how that fat is distributed and is therefore useless in determination of what fruit you are.  The bottom line is the number seen on the scale every morning may not be telling the whole picture with regard to body weight.    

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A protruding belly is not attractive. This is how we’ve been programmed to view belly fat, and this is exactly how we see it – an unwanted blemish of one’s appearance. For a moment though, let’s move past the cosmetic considerations and see the truth that really matters, i.e., the presence of excess abdominal fat is a grave health concern.

Various research studies show conclusively that the accumulation of fat around the abdomen (also referred to as visceral fat) significantly increases an individual’s risk to various ‘lifestyle’ diseases such as Type II diabetes and other life-threatening illnesses.

Here’s a look at some of the more important ill effects of abdominal fat:

Increases the risk of heart disease – Research shows that abdominal fat restricts blood flow. This, in turn, puts extra pressure on the heart, as well as on the coronary arteries. As a result, your chances of developing high blood pressure and heart disease increases manifold.

Increases the risk of Type II diabetes – Fat around the belly promotes a condition called insulin resistance, which is a precursor to Type II diabetes.

Our pancreas release insulin to regulate the blood sugar levels. However, abdominal fat cells disrupt the hormonal balance in our body. As a result, our cells stop responding to insulin the way they should (this is referred to as insulin resistance). When this happens, our blood sugar levels shoot up alarmingly. The excess sugar in the blood attaches itself to our cells and is eventually converted to a poisonous substance called sorbitol. This poisonous substance destroys our cells and then damages nerves, arteries, and other tissues.

Hampers brain functions in the elderly – A recent study reveals that elderly people with bigger bellies had worse memory and less verbal fluency than those who had a normal waist to hip ratio.

Increases the risk of colorectal cancer among women – Latest studies show that women who had a waist to hip ratio higher than 0.85 have a 25% higher chance of developing colorectal cancer than women who had a normal waist to hip ratio. This finding has exploded the earlier belief that the dangers of abdominal fat are only limited to cardiovascular disease and Type II diabetes.

Now that you are aware of the health hazards a bulging belly leads to, you must do something about it. Remember that your health, and yes, your appearance too, is in your hands. Starting today, embrace a healthier lifestyle to reduce abdominal fat and the various health risks associated with it.

P.S. Find out the easiest and fastest way to a flat belly. Try our belly fat solution.

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So many medical claims have been ascribed to the grapefruit that many are perceived as fact.  Grapefruit has been mentioned in the treatment of everything from atherosclerosis to stomach cancer.  It’s connection  to vitamin C as the cure for the common cold is as well-known as the popularity, every few years or so, of the Grapefruit Diet.  This particular diet, having been around since the early 1930’s, has borne the burden of investigatory research, as dieticians, doctors and the Florida Citrus Board look for the mysterious connection between grapefruit and weight loss.

Simply put, grapefruit is low in sodium and sugar, has a high concentration of vitamin C and calcium, is rich in the amino acid lycopene and has high water content. Can it help you lose weight – yes.  It’s low in calories and high  enough in fiber to fill you up and lower the insulin level to but the brakes on food cravings. The pink or Ruby Red variety enjoys a boost of beta-carnitine. Peeled and eaten like an orange, you get the benefit of the pectin that helps lower cholesterol.

As a fairly recent addition to the citrus family – it’s a cross between the orange and pomelo -  grapefruit is a breakfast fixture from diners and coffee shops to the family kitchen.  The great issue facing this nutritious fruit is how to get it away from breakfast and take its place along with oranges and tangerines as a fruit to eat at any time of day.  They can be tart, which may work against it when you get the munchies as 4 pm and try to come up with a snack.  The irony is that a segment or two of grapefruit can act as an appetite suppressant, and that 4 pm urge to eat would be significantly reduced if only we could get a grapefruit snack in front of us in time!

Grapefruit juice is making its way into culinary focus with the likes of vinaigrettes, sorbets and  in salads.  Desserts such as grapefruit crisps and cakes are gaining in popularity, and the fruit  make great smoothies and slushies, which just may be the thing to keep in the frig, ready to chase away those munchies.

Frozen Cinnamon Grapefruit

1 whole grapefruit, pink or white, peeled

1 cup Splenda

2/3 cup water

1 cinnamon stick

Make the cinnamon syrup:  Combine the water and Splenda in a small saucepan and bring to a boil, stirring until the Splenda is dissolved.  Lower the heat and add the cinnamon stick.  Simmer for 15 minutes, the syrup should be slightly thickened.  Separate the grapefruit into whole segments.  Remove as much pith as you can without puncturing the segments, and carefully remove any seeds.  When the syrup has cooled, remove the cinnamon stick.  Dip the grapefruit segments in the syrup then place each one on a wire rack that sits over a baking pan.  After each segment is glazed and positioned on the rack, freeze them until they are solid.  Take out only as many segments as you want at one time.  The frozen segments can be kept in a tightly covered container after they have been individually frozen.  Another fun way to do this is to insert a skewer or candy stick in each segment and freeze – you can eat them like a frozen pop.

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Sweet Potato and Salsa Dip

1 large sweet potato, peeled and cut in chunks

1 large tomato, seeded and diced

½ small yellow onion, finely chopped

1 small jalapeno, seeded and minced

1 small clove garlic, minced

2 tablespoons cilantro, chopped

1 teaspoon sea salt

½ teaspoon black pepper

½ teaspoon ground cumin

1 tablespoon red wine vinegar

1 tablespoon fresh lime juice

Make the salsa and refrigerate until ready to use:  combine the tomato, onion, jalapeno, garlic, cilantro, sea salt, black pepper, cumin vinegar and lime juice.  Put the chunks of sweet potato in a microwave-safe baking dish or bowl and add ¼ cup water.  Cover the dish and bake on high 15 to 20 minutes, or until the sweet potatoes are completely soft.  Let the sweet potatoes sit until they are completely cool, then mash them with a fork.  Stir in the prepared salsa, cover and refrigerate until ready to use.

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Quinoa Salad with Black Bean Relish

1 cup cooked red quinoa

1 cup cooked black beans, rinsed

½ fresh corn kernels

1 stalk celery, diced

1 small red bell pepper, diced

¼ cup red onion, finely chopped

¼ cup balsamic vinegar

¼ cup extra virgin olive oil

1 teaspoon sea salt

½ teaspoon ground black pepper
½ teaspoon caraway seeds

1 tablespoon fresh basil, julienned

1 large ripe tomato, cut in wedges

In a small saucepan, whisk together the balsamic vinegar, olive oil, sea salt, black pepper, caraway seeds and the fresh basil.  Bring to a simmer and let the vinaigrette cook for about 5 minutes.

Combine the cooked quinoa, black beans, corn and celery.  Pour the warm vinaigrette over the vegetables and let it sit at room temperature for about 15 minutes.  Strain the vegetables and reserve the vinaigrette.  Arrange the salad on plates and surround with the tomato wedges.  Serve with the reserved vinaigrette on the side, if desired.

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The nutritious avocado is commonly cited for being high in fat, and is therefore is considered an automatic no-no when trying to lose weight.  Nutritionists have said that one way to boost the fat burning element of the metabolism is to eat foods containing the amino acid called L-carnitine.  This hormone is found in the liver and helps to metabolize fat and promote fat loss.  And although L-carnitine can be taken as a supplement, digesting a whole food has additional nutritional benefits.  The mono-unsaturated fat in avocados, which are naturally high in L-carnitine, have been shown to lower cholesterol, a hormone that stores abdominal fat.  Therefore, lower your cholesterol and lower your belly fat!

Aside from being a good source of L-carnitine, avocados are packed with magnesium and potassium.  There is some thought that belly fat is decreased because potassium is a natural diuretic, and we can include pantothenic acid, also a component in avocados, that has been shown to reduce stress and lessen the belly-fat producing effects of the sterol called cortisol.

With all the current interest about locally grown products, it’s good to know that both California and Florida have thriving avocado businesses.  Those lucky enough to live near these perennial sunshine states might be lucky enough to have an avocado tree growing in the backyard. If you have to rely on markets, as most of us do, look for fruit that gives to a gentle pressure.  If it’s too hard, the fruit is not ripe, and if too soft, it will be mushy and slightly bitter.  It would be better to by an unripe avocado and take it home for some ripening.  Keep it in a paper bag in a dark cupboard or drawer, and it should be ready in 4 to 5 days.

Historical  studies have revealed that ancient Aztecs made a paste of avocados, chilies, tomatoes, onions and spices, the forerunner of today’s guacamole.  These same studies indicate that avocados were considered aphrodisiacs – while we can’t prove this is so, what’s to stop you from your own “scientific” study?  Think about it at your next happy hour when you order that bowl of chips with the guacamole – better slow down on the margaritas!

Guacamole Fresca

4 large ripe avocados, peeled and pitted

4 tablespoons fresh lemon juice

1 teaspoon sea salt

½ teaspoon ground black pepper

½ teaspoon ground cumin

1 green chili, such as serrano, jalapeno or habanero, seeded and finely chopped

1 medium tomato, seeded and diced

1 small (4 ounce) sweet onion, finely diced

2 tablespoons fresh cilantro, chopped

Hot pepper sauce to taste

Cut each avocado in half lengthwise and remove the large pit.  Scoop out the flesh with a large spoon.  Add the lemon juice and lightly mash the avocado pulp with a fork.  Season the mix with the sea salt, black pepper and ground cumin.  Stir in the onion, tomato and the chili.  Continue to mash the mixture until the ingredients are well combined.  It can still be a little chunky – it doesn’t have to look like a puree.  Lastly, add the chopped cilantro and season with the hot pepper sauce, such as Tabasco or Cholula, unless you don’t like the spicy heat.  Cover with plastic wrap and refrigerate until it’s ready to use. 

Avocados will begin to oxidize as soon as they are cut open.  The dark color is harmless and can be eliminated by mixing it in with the guacamole.  Tradition says that guacamole will not darken if it is refrigerated with the pit plopped down in the  middle.  Give it a try – it might work!

Now that you are doing something nice for your metabolism, don’t undo it all with calorie-laden potato or tortilla chips.  Try this low-fat quickie method for crispy guilt-free chips.

Oven Baked Pita Chips

1 package (6 each) whole wheat pita bread

Sea salt to taste

Preheat the oven to 375F.  Separate the 2 sides of a pita pocket, then cut both sides into wedges.  One pita bread should yield 16 chips.  Arrange the chips on an ungreased baking pan and sprinkle with sea salt.  Bake in the hot oven for about 15 minutes, then let them finish crisping on the hot  baking pan.  Bake as many of the pita chips as you desire – once baked, they will keep in an airtight container for about 1 day.  Serve with fresh guacamole.

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