Weight loss: Choosing a diet that's right for you

Superfoods to boost a healthy life

Breakouts of the flu are responsible for millions of lost hours at both work and home each year, not to mention many miserable days trying to recover.  

If you’re wondering what you can do to naturally boost your immunity and prepare your body’s defenses, study the foods you’re eating, look at your family’s meals, and make the changes needed to ensure everyone is eating a well-balanced diet abundant in nutrient-dense fruits and vegetables, low-fat proteins, and complex carbohydrates. 

Black currants are even richer in vitamin C than oranges, containing approximately three times the recommended daily intake for adults. It’s imperative that you get plenty of vitamin C since it helps prevent infections and helps keep the immune system healthy. 

Pork has high levels of zinc and selenium, both of which help keep your immune system strong. It’s also one of the best sources of B vitamins and contains only a little more total fat than beef. So be sure to include lots of pork entrees in your menu planning.  

Mix up your morning breakfast with a glass of grapefruit juice instead of orange juice for a vitamin C-rich drink that's both sweet and tart. However, you should check with your doctor if you're on certain medications for blood pressure, AIDS, anxiety, or hay fever, as mixing grapefruit juice with certain drugs can lead to dangerous toxicity.

Brussel sprouts are a great vegetable source of vitamin C, are high in fiber, and contain lots of folate as well.  They improve anticarcinogenic glucosinolates, which have important cancer-fighting properties. 

Yogurt that includes live cultures has a positive effect on your GI tract, and as a result, helps the body purge the germs from the body more quickly and effectively and fight the flu. You want your yogurt to contain the active culture L. acidophilus, which is also helpful in fighting off yeast infections. 

Potatoes are one of the most affordable sources of vitamin C and nicely complement any entrée with their high levels of potassium and fiber.  

The skin contains the most fiber and the flesh just under the skin contains the most vitamin C. Fresh potatoes are the best source of vitamin C. Be careful of how you choose to prepare them, as soaking them in water robs them of their germ-busting vitamin C. 

Whole wheat pasta is also rich in niacin, fiber, and iron. Its complex carbohydrates are an essential part of a healthy diet that will keep your immune system strong.  Simply substitute recipes calling for traditional pasta with the whole wheat variety instead for a delicious and nutritious twist on your favorite pasta dishes. 

Superfoods that Fight Cancer 

As the nation’s second most deadly disease, cancer brings with it several risk factors. Therefore, it’s logical that we take a good look at the foods we’re eating, and start introducing nutrient-rich foods that are known to help reduce the cancer risk.  A diet rich in fiber, vegetables, and fruits, including juices made from 100 percent fruit juice, can make a big difference in your cancer risk. 

Foods rich in phytochemicals which are found in beans and cruciferous vegetables like broccoli, cauliflower, cabbage, brussels sprouts, and kale are strong choices. So are dark green leafy vegetables like spinach, romaine lettuce, and collard greens, which are packed with fiber, lutein, and carotenoids - all cancer-fighting substances. 

Focus on choosing foods that have abundant amounts of vitamins C, E, and A, all antioxidants themselves. These help protect you from cancer by preventing the growth of free radicals in your body. 

Tomatoes are an awesome cancer-fighting superfood. Not only do tomatoes contain lycopene, the antioxidant phytochemical that also helps prevent heart disease, but they're a good source of vitamins A, C, and E, all of which do battle against cancer-causing free radicals.  

Add them to your salad or use them as a topping on your homemade pizza. They’re also a great way of adding some zest to your favorite sandwich. 

Watermelon is also stuffed full of antioxidants and includes about 80 percent of your daily vitamin C requirement. It is also a great source of vitamin A or beta carotene. And like tomatoes, it also contains lycopene. 

Cabbage is a cruciferous vegetable, which helps reduce the risk of colon and rectal cancer. Plus cabbage is rich in fiber and has almost 50 percent of the daily requirement of vitamin C, making it a well-rounded superfood with cancer-fighting power. 

Carrots are also a wonderful source of fiber and beta-carotene, and they have about three times the daily requirement of vitamin A.

Did you know that one-quarter cup of kidney beans has the same amount of fiber and protein as two ounces of red meat? Whole wheat pasta is also a good source of fiber, and broccoli will tip the daily scales for your daily vitamin A and C needs. 

Toss them all together with your favorite low-fat Italian dressing for a simple dinner of cancer-fighting proportions.

Strawberries and blueberries are rich in vitamin C and fiber. They’re quick and simple finger foods and easily be added to your favorite whole-grain cereal oatmeal or low-fat yogurt. 

Superfoods for Relief from Chronic Fatigue Syndrome

The main indications of chronic fatigue syndrome (CFS), on the other hand, are overall general physical and mental weariness. There are many different causes of tiredness. Just because you’re frequently tired doesn’t necessarily mean you’ve got CFS. 

The condition must persist for more than six consecutive months and include other symptoms such as memory loss, sore throat, headaches, and muscle/joint pain without swelling or redness.

Though there are several potential causes for CFS, the main reason for all fatigue is poor nutrition. Other causes could be faulty digestion, food allergies, obesity, sleep problems, tension, or depression. Smoking, alcohol, and drugs are also contributing factors.

The main indications are physical and mental weariness. It can be so severe that people are unable to participate fully in normal, everyday activities. 

Even getting plenty of rest doesn’t seem to make any difference for most sufferers. But, with basic lifestyle changes and a diet rich in whole-food nutrients, almost anyone can help prevent or even reverse these symptoms.

You can switch to a more wholesome diet that consists mainly of fresh fruits, vegetables, and whole grains. Citrus fruits, berries, tomatoes, potatoes, broccoli, cauliflower, Brussels sprouts, red and green bell peppers, cabbage, and spinach are all full of vitamin C, which helps promote a healthy immune system. Zinc does the same.  Red meat, fortified cereals, peanuts, and dairy products are all good food sources of zinc. 

And, for protein, focus on fish high in omega-3 oils and lean poultry, since they are loaded with essential fatty acids (EFAs) which help improve circulation and oxygen uptake with proper red blood cell flexibility and function. It’s imperative to get EFAs from your dietary choices, as the body cannot manufacture them.  EFA deficiencies are linked to diminished mental capacities and immune function.  

Other things that will help include decreasing stress and getting plenty of good quality rest and regular moderate exercise. Drink lots of pure, clean water, and avoid sweets, caffeine, sodas, processed and salty foods.  Set obtainable goals and think positively.