You Are What You Eat: Ten “Clean” Foods to Always Put in Your Shopping Cart

When you make out your weekly shopping list, are most of the foods you go for in boxes, cans, or some other packaging? Are the foods packed full of ingredients that you can barely pronounce? If so, then you and your family might not be getting all the vitamins and nutrients you need to stay healthy. You may want to trade in those processed foods for whole foods and start eating clean, says Dr. Jonathan Wright.

“Think of eating clean as cleaning up your life,” says Dr. Wright, coauthor along with Linda Larsen of Eating Clean For Dummies® (Wiley, 2011, ISBN: 978-1-1180-0013-7, $19.99). “Just as you’d like to live in a house free of clutter, you need to remove clutter from your diet. That means throwing out the junk foods, refined sugar, additives, preservatives, trans fats, white flour, artificial flavors, and toxins that can be so prevalent in processed foods.”
 Essentially, the eating clean plan calls you to do the following:

• Eat the foods made by nature, not man.
• Plan to eat five or six meals and snacks throughout the day.
• Avoid processed foods (in other words, anything in a box with a label).
• Use healthy cooking methods.
• Eat before you become super hungry.
• Stop eating when you’re satisfied, not stuffed.
• Don’t count your calories, fat grams, or points.
• Enjoy and appreciate its flavor.

“Remember, eating clean is not a diet,” says Dr. Wright. “It’s a lifestyle. It does not include a complicated regimen that restricts entire categories of food. With fewer chemicals to deal with, your body becomes better able to concentrate on keeping you healthy.”

Read on to learn about the ten foods you should always include on your eating clean shopping list. These foods are great because they have many uses in the kitchen, they’re inexpensive, and they contain the most potent phytochemicals, vitamins, and minerals your body needs to be at its best.

Sweet potatoes are #1. The Center for Science in the Public Interest has ranked sweet potatoes as number one in nutrition, which is no surprise considering that these spuds are loaded with fiber, protein, complex carbohydrates, vitamins, potassium, magnesium, zinc, carotenoids, iron, and calcium. As a matter of fact, sweet potatoes have more than twice the recommended dietary allowance (RDA) of vitamin A, more than 40 percent of the RDA of vitamin C, and four times the RDA for beta carotene. And each sweet potato contains only about 130 calories!

“Looking for great meal ideas?” asks Dr. Wright. “Bake your sweet potatoes, slit them open, and stuff them with some low-fat yogurt or Greek yogurt mixed with tomatoes and celery. Or cut the sweet potatoes into slender sticks, toss them with olive oil and paprika, and bake them until crisp. There are many delicious ways to prepare sweet potatoes, but however you decide to cook them, make sure you always eat the skin! Most of the fiber is located in the skin, and the flesh right under the skin is highest in nutrients.”

Get fishy with wild salmon. Wild salmon contains high amounts of omega-3 fatty acids, magnesium, protein, and vitamin D. It’s also a great source of niacin, selenium, and vitamins B12 and B6. Eating salmon also helps prevent heart disease and diseases caused by inflammation. Scientists have recently found that omega-3 fatty acids can help slow the degenerative effects of Alzheimer’s disease and dementia. These fatty acids can also help lower the risk of depression and aggressive behavior.

“With all these benefits, it’s no wonder that many nutritionists urge people to eat foods like wild salmon twice a week,” says Dr. Wright. “Putting salmon on the menu twice a week can lower the level of triglycerides in your blood and can improve heart function. Remember, when you’re buying salmon, be sure to choose wild salmon rather than farmed salmon because the farmed fish can be high in mercury and toxic chemicals called PCBs, including lead and other heavy metals.”

Olive oil is the healthy way to dress up your food. You can use olive oil when sautéing foods, as the fat in almost any baking or cooking recipe, in salad dressings, and when frying foods. Most of the fatty acids in olive oil are omega-9 fatty acids, which are healthy monounsaturated fats that can help lower total blood cholesterol levels. Extra-virgin olive oil is made from the first pressing of olives, without heat, so it’s high in vitamin E and phenols, both of which are powerful antioxidants. And it has a wonderful flavor. Use it mostly in salad dressings and when briefly sautéing foods.

“When cooking with olive oil, remember that unrefined extra-virgin olive oil has a smoke point (the point at which the oil begins to break down and emit smoke) of about 375 degrees, which is slightly above the ideal temperature for sautéing or frying food but lower than the smoke points of other oils,” explains Dr. Wright. “So use ordinary (not extra-virgin) olive oil, which has a higher smoke point up to 430 degrees, for frying and long-sautéed recipes. Save the extra-virgin olive oil for salad dressings and baking!”

Don’t avoid cruciferous vegetables. What are cruciferous veggies and what makes them so great? Well, the category includes broccoli, cauliflower, Brussels sprouts, Kohl-rabi, cabbage, kale, and bok choy. And many studies have found a link between eating these veggies and protecting the body from cancer. Specifically, phytochemicals in these foods, including sulforaphane, indole-3-carbinol, and crambene, help the enzymes in your body that destroy carcinogens before they can damage your cells. As an added bonus, these veggies are high in antioxidants, which help prevent oxidation and damage from free radicals.

“The key to getting the most out of these greens is in how you prepare them,” says Dr. Wright. “Be careful not to overcook them. Because they have a high sulfur content, overcooking them releases that chemical and gives them a very unappealing taste. Steam them lightly or eat them raw to keep your body (and your tongue) happy.”

It’s okay to be a little nutty. Did you know that nuts are actually seeds? Well, it’s true; any one nut contains every nutrient needed to support the sprouting and growth of an entire young tree! The many nutrients that nuts provide offer plenty of benefits to you, too:

• Essential fatty acids and monounsaturated fats: Help lower LDL cholesterol and reduce the risk of blood clots
• Vitamin E: Helps reduce plaque development in your arteries
• Fiber: Lowers blood cholesterol levels
• Plant sterols: Lower blood cholesterol levels

“Because nuts have so many health benefits and are so satisfying to eat, they’re a great choice for a healthy snack on the eating clean plan,” notes Dr. Wright. “The healthiest nuts include walnuts, almonds, macadamia nuts, hazelnuts, and pecans. Why aren’t peanuts on that list? Well, this may surprise you, but peanuts aren’t technically nuts! They’re legumes, just like peas and beans. Also, keep in mind that nuts lose many of their nonmineral nutrients to oxidation when they’re roasted, so eat nuts raw whenever possible.”

Clean up sandwiches and salads with avocados. Avocados are a rich and buttery treat, and—as surprising as it may be—they’re very good for you! These fruits are high in vitamins E, C, and K, potassium, oleic acid, folate, antioxidants, and phytochemicals (which stop free radical damage). The fat in avocados is monounsaturated, which means it lowers blood cholesterol levels. Plus, avocados contain beta-sitosterol, which is a phytochemical that also reduces cholesterol.

“Use avocados as a sandwich spread in place of mayonnaise or butter,” recommends Dr. Wright. “Just mash up an avocado with a little lemon or lime juice and spread it on whole wheat rolls or bread. Include avocados in your green salads, eat them plain as a snack, and use them to top burgers and grilled sandwiches.”

Go green and eat clean with these leafy greens. To get the most nutrients for the fewest calories, always put foods like kale, collard greens, romaine lettuce, spinach, Swiss chard, and escarole in your shopping cart. These greens are rich in vitamins and minerals, especially vitamins C, K, E, the B complex, potassium, and magnesium, as well as phytonutrients, including lutein, quercetin, zeaxanthin, and beta carotene.

“A diet rich in dark, leafy greens can help reduce the risk of atherosclerosis and heart disease, prevent diabetes and osteoporosis, and reduce the risk of developing cancer,” says Dr. Wright. “Eat the greens raw or cook them in soups and stews. Sturdy, leafy greens are delicious in stir-fry recipes, too. In fact, you can add leafy greens to a wide variety of lunch and dinner meals.”

Spice things up with curry powder. Curry powder is a blend of several different spices, all of which are high in antioxidants and phytochemicals. But the most important spice in curry powder is turmeric, which provides a yellow color and subtle rich flavor. Turmeric contains curcumin, which is a powerful phytochemical.

“People who consume a lot of turmeric-containing curry powder have lower cancer rates, lower rates of Alzheimer’s disease, less inflammation, and improved memory,” says Dr. Wright. “Curcumin has also been shown to slow the progress of prostate cancer. There are many delicious ways to incorporate curry powder into your meals. Sprinkle it on salads, use it in salad dressings, and add it to stir-fries and even your breakfast smoothie. You can find curry powder in mild and spicy blends, or you can make your own (just be sure to include plenty of turmeric!).”

Satisfy your sweet tooth with berries (especially blueberries). Berries are a wonderful sweet treat, and they make a delicious dessert all by themselves. Plus, they’re very good for you. Strawberries are an excellent source of vitamin C and contain phytochemicals that can help fight cancer. Blueberries, especially wild blueberries, are one of the healthiest foods on earth, with the highest antioxidant content of all fresh fruit.

“Dried berries have just as many nutrients as fresh,” notes Dr. Wright. “They’re higher in calories, though, because they have less water. Still, they make a wonderful snack when eaten in moderation. And don’t forget about frozen berries! These fruits are harvested at their peak and are often processed right in the field. Frozen berries can have more nutrients than fresh berries, which may have been shipped for miles. These fruits are also high in fiber, which can help you feel full longer and can reduce blood cholesterol levels. Add berries to green salads, fruit salads, use them to top your morning cereal, and eat them out of your hand as a tasty, sweet snack.”

Get to the root of clean eating with garlic and onions. These pungent root vegetables are good sources of allyl sulfides, which are phytochemicals that can help reduce the risk of cancer and calm inflammation in the body. These veggies are also high in polyphenols and flavonoids, which prevent oxidation and stop free radical damage. Garlic can help lower cholesterol levels, too.

“To get the most benefit from garlic, chop or crush it and let it sit for a few minutes at room temperature before cooking it,” says Dr. Wright. “Doing so helps preserve the allicin content, even after the garlic is cooked. Because the flavonoids in onions are concentrated near the skin, peel your onions as little as possible to get the most health benefits.”

“Even though these foods are the cream of the crop in terms of nutrients, fiber, and good fats, don’t limit yourself to these choices,” says Dr. Wright. “Instead, use them as a jumping off point. Experiment with new foods weekly to help you stay interested in your clean eating plan and to ensure that you’re getting as many nutrients as possible in every bite you take. Don’t be afraid to try new cuisines and new combinations, too. Combine leafy greens with curry powder, coat your salmon with chopped nuts before baking, and cook broccoli or Brussels sprouts with garlic and olive oil. The possibilities are endless!”

About the Authors:


Dr. Jonathan Wright, MD, America’s top holistic doctor, is the author of several books, publishes the monthly newsletter Nutrition and Healing (with a subscriber base of over 100,000), and hosts the radio show Green Medicine.

Linda Larsen is a nutritionist, recipe creator, and the author of 29 books.

About For Dummies®
After nearly 20 years and with more than 200 million copies printed, For Dummies is the world’s bestselling reference series, well known for enriching people’s lives by making knowledge accessible in a fun and easy way. Loyal customers around the globe agree that For Dummies is “more than a publishing phenomenon … [it is] a sign of the times,” [The New York Times]. The books span every section of the bookstore, covering topics from health to history, music to math, sports to self-help, technology to travel, and more. The For Dummies brand presence is further expanded with the addition of eBooks, a corporate custom publishing program, a robust consumer website, and a licensed product line that includes consumer electronics, culinary, crafts, video, software, musical instrument packs, home improvement, automotive, game, and more. For more information, visit Dummies.com. For Dummies is a branded imprint of Wiley.

Number of Children Suffering from Food Allergies Increasing

As we all prepare for the holiday season, we are reminded of a growing segment of our population: children suffering from food allergies. A food allergy results when the immune system mistakenly identifies harmless food protein (an allergen) as a threat and attacks it. You can have a food allergic reaction from consuming minuscule amounts of the problem food. One in 13 U.S. children has a food allergy – that’s roughly two in every classroom – and nearly 40 percent of those children have already experienced a severe or life-threatening allergic reaction. Children with food allergies also are two to four times more likely to have other related conditions, such as asthma and other allergies, than children without food allergies.

Living with food allergies presents a considerable challenge. Many common allergens – such as peanuts, milk, eggs, tree nuts, wheat and soy – are key ingredients in other foods, and so even the strictest vigilance in avoiding problem foods cannot always prevent an allergic reaction. From the constant stress of finding safe food and carrying emergency medicine to the fear of unforeseen contamination and experiencing an allergic reaction, food allergies have a serious impact on quality of life. In a recent study, nearly 70 percent of parents of children with food allergies said it impacted their child’s quality of life, preventing them from eating in restaurants or attending social events like birthday parties for fear of encountering the allergen.

Awareness, education and training are crucial in keeping those suffering from food allergies safe. The increase in the number of children being diagnosed with food allergies means that learning to live with food allergies is a way of life, not just for the families of those afflicted, but for schools and other venues where children can be exposed to allergens. More information about keeping students with food allergies safe is available at www.allergyready.com which is home to “How to C.A.R.E. for Students with Food Allergies: What Educators Should Know,” a comprehensive, interactive online course about food allergies and anaphylaxis designed specifically for school personnel.

As it stands today, there is no cure for food allergy. For those affected, strict avoidance of the allergen is the only means of preventing a reaction. However, a cure is within our reach.

In April 2011, the Food Allergy Initiative, the world’s largest private funder of food allergy research, convened a group of the world’s leading food allergy researchers and thought leaders to discuss current research and the future of food allergy treatments. The group determined a course of action that would bring a portfolio of pharmaceutical-grade therapies to market that would represent effective treatment for the majority of those suffering from food allergies.

The next step in the process is to complete a large-scale registration trial of one of the therapies currently being researched – oral immunotherapy. Oral immunotherapy has proven safe and effective in a number of clinical trials. To complete this trial, additional federal funds – a total of $9 million per year for three years – will be needed. Currently, the cost to society of food allergies exceeds a half billion dollars each year. The economic burden of food allergies coupled with the fact that a cure is close at hand demonstrates the need to move swiftly, efficiently and effectively to fund research to find the cure.

Additional information about food allergies and advances in food allergy research is available at www.faiusa.org

Article By:

Michelle Todd

Beautisol Sunless Tanner Review

As a highly committed member of the sunless tanning club, I have tried every type of brand and application out there. To be honest, none of the store bought sunless tanners delivered a deep, dark and realistic tan like I got with my hand-done salon tans. Most people would look down upon me for not taking advantage of the Florida year-long

sunshine, but personally not only do I hate to laying out and feeling like I am melting away, I also do not want year round damage to my skin!

For the past few years I have been lathering onthe sunless tanning lotions that I buy from the store in hopes to look like I just spent the week on vacation, but have neverbeen 100 percent satisfied with the results. Luckily a few weeks ago I received a sample of the most amazingsunless tanner I have ever used, which is why I am writing this review! The brand is called Beautisol, and not only does it deliver a flawless, deep and realistic tan, but it’s also paraben-free and packed with anti-aging ingredients. When I think of Beautisol, the quote, “Too much of a good thing, is a good thing,” comes to mind.

A lot of people have trouble applying sunless tanner, but Beautisol has made it simple by providing gloves, an apply by numbers chart and also videos on their website to help users apply their products flawlessly. Another con people relate to self-tanners is the smell that most of them have. Beautisol is the first sunless tanner I have used that does not leave an unpleasant scent on your skin.

I have not found any negatives about this product, in fact I am borderline obsessed with it. It is a little more costly than tanners you would find in the store, but not by much and you do get more bang for the buck! I have never received compliments using any other sunless tanner, but the week I used this countless people commented on how tan I was and how great I looked!

If you hate lying out in the unbearable Florida heat and love your skin too much to damage it with UV rays, then I highly suggest you try Beautisol if it is in your budget! Use those few hours spent a week sun tanning on something a little more enjoyable. To check out the product I refuse to ever go without from this point on, go to www.Beautisol.com

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20% off your purchase with code: TAMPA20

Valid now through October 31st

What Do Math and Exercise Have in Common? Expert Reveals the Answer Should Be "Your Kids"

Carrie Scheiner is not ashamed of being a bit of a math nerd.

But don’t let her degree in Math education from Rutgers University fool you – she is also a big fan of physical fitness, and her passion for both has led to her to think of exercise for kids in a completely new way.

"As adults, we don’t think about it, but much of our exercise regimens revolve around counting," said Scheiner, creator of Exploracise, an exercise DVD for kids and parents (www.exploracise.com). "So I began thinking about how much more fun, and healthy, math could be for kids if we combined it with exercise. That was the genesis of my combination of the two disciplines."

Scheiner believes her approach actually addresses two of the most pressing problems in the United States today.

"Research shows that exercise improves learning and multi-sensory learning techniques improve the recognition and recall of information," Scheiner added. "One-third of U.S. children are overweight or obese and 61 percent of fourth graders are not proficient in math. That being said, it just makes sense that we start approaching these problems head-on, and we can create an economy of scale in time and resources by doing it at the same time."

Scheiner believes that parents should encourage kids to get off the couch and exercise, too, which is why she has also devised a list of tips for parents who want to see their kids exercise as they learn. They include:

Count Along – It’s not just about counting to ten when you touch your toes. There is so much more you can do when your kids are having fun. It can be as simple as having them do the same thing you do – sets of 10 repetitions of any exercise – and then have them add up all those 10s when they are done. It will help them get comfortable tabulating simple equations in their heads.

Shapes Can Be Healthy – When I was a kid in gym class, they made us do arm circles, but there are so many other shapes that can be explored. Triangles, rectangles and even more complex geometric shapes can be combined with exercise in a variety of ways. Be creative and don’t be content with your kids using their arms like windmills. Make it fun for them and it will help to create healthy exercise habits that will last a lifetime.

Scavenger Hunts – Hide and Seek is a time-honored game, and with a little twist, you can use it to make math and healthy eating fun. Hide some healthy foods around the house, and set your kids to the task of finding them, but write down the calories and fat for each healthy food. When they find them, have them match up the foods with the numbers.

"It’s all about getting kids to put down the video game controllers and to get off the couch," she said. "We owe it to our kids to start them off in life with healthy habits that we never learned as kids. As adults, we had to teach ourselves to work out and eat healthy. It wasn’t something that most of us learned when we were young. With this approach, you can help your kids develop intellectually and physically, as well as help them establish healthy habits that they will carry with them for the rest of their lives."

About Carrie Scheiner

Carrie Scheiner has a lifelong love of helping others, and is passionate about helping children learn math and healthy lifestyle concepts. She won the award for best student teacher for secondary math while receiving her Bachelors of Arts in Math and Secondary Education at New Jersey’s Rutgers University, where she also earned a Masters of Science in Statistics. She has combined her love of math and her passion for healthy eating and exercise to help the next generation overcome its current educational and health crises. (www.exploracise.com)