Top 10 Iron-Rich Foods For Your Diet - Know the Best Foods With Iron Now!

By Faviano Torres

Heme- and non-heme irons are the two types of iron. Heme-iron is derived from animal-based food while non-heme iron is taken from plant-based foods. Iron needs help in order to be ingested properly. Vitamin C is needed for non-heme iron to be absorbed. Moreover, iron is necessary for building muscles and keeping the blood healthy. For a person to be properly nourished with iron, eating iron-rich foods is highly recommended. The following foods make for an iron-rich diet:

1. Fish - Shellfish and fish like clams, mussels, oysters, anchovies, and sardines are known to be rich in iron. These foods also contain protein with little connective tissue which make them easy to digest and get absorbed by the body.
2. Yeast-leavened, whole- wheat bread - Whole-wheat bread or whole-wheat meal can be a great source of enzymes, vitamins, and minerals such as iron, copper, cobalt, and molybdenum.
3. Poultry - Livestock products such as chicken, turkey, duck, and liver have 40% iron content for both white meat and dark meat. 

4. Leafy vegetables- Broccoli has 0.6 mgs of iron for every ½ cup; turnip has 0.3 mg of iron, is rich in calcium, phosphor, and magnesium, yet poor in calories. Collards and kale are also rich in iron.
5. Legumes - According to research studies in Brazil, chickpeas and the common beans have the best iron content. Legumes, especially lima beans, dry beans, green peas, and pinto beans are significant sources of iron, especially for pregnant women and elementary school childre
6. Rice, pasta, cereals, white bread
7. Dark meat such as beef, pork, lamb, liver, and other organ meats - Medical experts recommend a moderate portion of these meats, as too much consumption may endanger the heart condition.
8. Dried fruits such as prunes and raisins
9. Artichokes 
10. Egg Yolks

Now you want to have more energy, be Healthier, look Younger, lose weight, and cleanse your body, right?

Do this with Oprah's Dynamic Duo of Acai Berry & Colon Cleanse by Clicking Here Now!

Acai Berry is the #1 "Super Food" because it has so many different elements that help your body, so you can't go wrong with Acai Berries & Colon Cleansing.

Article Source: http://EzineArticles.com/expert/Faviano_Torres/250566

http://ezinearticles.com/?Top-10-Iron-Rich-Foods-For-Your-Diet---Know-the-Best-Foods-With-Iron-Now!&id=2193143 

The Power of Mediteranean Diet

By Geoffrey L  

Did you know that mediteranean diet is regarded as one of the healthiest diet which has been in observed for so many years to date. The mediterranian diet is recognized by food high in;

a. Use of mono-unsaturated fats such as Olive oil as their main source of fat and cooking.
b. Low to moderate use of amounts of wine.
c. A lot of fresh fruits, vegetables, cereals, potatoes, lentils, nuts, seeds and whole grain bread.
d. Plenty of whole grains like brown rice, oatmeal, bread and pasta.
e. Much less consumption of animal products such as milk, fish, poultry and beef.

Mediterranian diet or food are generally fresh, seasonal whole foods which have not gone through processing which tend to strip off nutrients and fiber, but instead they are prepared using simple cooking methods and not usually have to do deep frying.

According to Archives of Internal Medicine, December 2008, phenolic compounds may explain mediteranean diet benefits where blood vessels appear healthier after individuals consume olive oil high in phenolic compounds.

Phenolic compounds in Olive oil which have antioxidant, anti- inflammatory and anti-clotting properties may explain cardiovascular health benefits linked with mediterranian diet as per the new study.

Also another study as per American Journal of Clinical nutrition, December 2010 noted researchers in Israel found diet rich in antioxidants and omega 3 fatty acids, like Mediterranean diet offered protection against skin cancer. They found that melanoma rates in Mediterranian region were very low.

So why do Mediterranean diet emphasize use of olive oil?

Well, Olive oil which is unsaturated fats is considered the King of oils, and this is not only due to its incredible taste, but because of its nutritive and medicinal qualities. It regulates cholesterol in the blood.

It is used to protect against constipation and also with problems with gallbladder. Olives are rich in fats i.e. 36% and also have proteins which is 3%. Olive oil is rich in vitamins such as A, B1, B2, C, D, E and K and Iron.

I believe you have most likely heard of virgin and extra virgin olive oil and noticed them in your local store. Olive oil is pressed from harvested ripe olives and oil from the first pressing is classified as virgin. And extra virgin oil is oil from the first pressing that is usually low in acid less 1%.

What are the benefits of mediteranean diet

Overall the advantages of mediterranian diet is focused or geared towards health, and also to preserve a healthy weight.

Transforming your diet into mediteranean diet means positioning yourself in the right route to a healthy way of life like avoiding lifestyle diseases, keeping a healthy weight, looking younger and more energetic and many more other health benefits.

Keep in mind mediteranean diet is rich in;

1. Mono-unsaturated fats such as olive oil which is known to regulate cholesterol in the blood and other benefits such as cancer prevention.

2. Carotenoids which is found in colored fruits and vegetables known in its role in cancer prevention, defense from heart disease and antioxidants which safeguards arteries lining and fats in the blood from free radicals.

3. Phytochemicals which are basically substances produced in plants to protect them from viruses, fungi and bacteria.

How do I get started with Mediterranean diet? Where there is a will, there is a way. Getting started into this diet is simple and it involves;

1. Start using mono-unsaturated healthy fats such as olive oil for cooking instead of saturated fats found in animal products.

2. Choose whole grains e.g. rice, pasta, bread and legumes such as beans, peas, and lentils. I favor dried instead of canned since preservatives are used to prolong shelf life.

3. Choose a range of fresh colored fresh fruits and vegetables.

4. Incorporate potatoes, sweet potatoes in your diet and above all choose water instead of cola drinks which are full of empty calories.

All these tips needs a little adjustment and soon, its going to be a formed habit of leading a healthy lifestyle.

If you would like further information then visit our website Best weight loss plan [http://www.best-weight-loss-program-center.com/index.html]. We have information on weight loss, diet plan that will help you to lead a healthy lifestyle.

Article Source: http://EzineArticles.com/expert/Geoffrey_L/1421398

http://ezinearticles.com/?The-Power-of-Mediteranean-Diet&id=7296453 

What Can You Eat on a Gluten Free Diet?   

by Chelle Stein

When I first realized that I would need to put my family on a gluten free diet, it was pretty overwhelming at first. Learning that we had an intolerance to the protein found in wheat, rye, and barley was hard to believe. All of the foods we had come to known and love - cookies, cakes, bread, pasta, cereal, and more, all needed to be eliminated from our diet. Finding suitable and nutritious choices seemed impossible!

Fortunately, we didn't stay hungry for long and we learned many different things that we could easily make. Having a list of things you can eat while following a gluten free diet is definitely helpful, especially when grocery shopping or visiting with family and friends.

Since everybody has individual tastes and likings, one thing I've found to be incredibly helpful when first starting out is to make a list of everything you like to eat. This way you're not limited only to diet plans you find online or read in a book. When you make a list of everything you like to eat on a regular basis, put stars next to everything you like that doesn't contain gluten next to it. This will give you a ton of immediate choices and help you feel a lot better about going gluten free.

If you're staring blankly at that sheet of paper, here are some ideas to get you started:

Vegetables: You can eat just about any vegetable you want. Potatoes are a good source of a starch, and green leafy vegetables are always full of antioxidants and healthy nutrients for you. Carrots, broccoli, asparagus, cucumbers, zucchini, peas, and beans are just a couple of examples. If you don't have a lot of vegetables on your list, consider making a pledge to try one new vegetable every week.

Meats: You can pretty much eat any meat that you like as well, though you'll want to be careful about foods that have added ingredients or breading. Fried chicken for example would not be a good choice because the breading typically includes flour, though gluten free versions are available. Pork, lamb, fish, poultry and beef can all be options for you to eat.

Dairy: A lot of people who are gluten intolerant may also have problems with a protein found in dairy products called casein. However, if you do not have a casein sensitivity or lactose intolerance, you can safely enjoy many dairy products such as milk, cheese, yogurt, ice cream and more.

Fruits: There are many fruits you can eat, from apples to oranges to more exotic flavors such as mangoes or kiwi. Again, if you don't have a lot of favorite fruits make a pledge to try a new one each week.

Gluten Free Grains: Fortunately there are many gluten free grain substitutes. You can eat as much rice as you like, and you can also look for gluten free breads, pastas, and even cookies.

It's comforting to know on a gluten free diet you don't have to starve to death, and with a little brainstorming you'll be able to find some great tasting things to eat in no time! 

http://goarticles.com/article/What-Can-You-Eat-on-a-Gluten-Free-Diet/2444191/

Creative Gluten-Free Diet   

by Ilona Stahl

Changing to a gluten-free diet can be difficult at first. You are like a pregnant woman who has a lot of restrictions when it comes to food. It can be equally difficult to look for gluten-free ingredients for the food you want to eat. Since you have health restrictions, you couldn't be more careful.

But you have to keep in mind that choosing a gluten-free diet is like cleansing your body. The following foods usually have gluten ingredients and can be very difficult to modify.

€ oats, whole grain cereal, and nutri-grain bars for breakfast
€ cakes, biscuits and cookies for snack
€ French fries and gravy for fried chicken

One thing that you can do to avoid totally giving up your favorite food is to be creative with food preparation. Gluten sensitivity may be difficult at first but with a little creativity, you can definitely manage it.

The following foods are naturally gluten-free. You are giving yourself a favor when you eat them as they are naturally healthy. Examples of healthy foods are:

€ fresh eggs
€ fruits and veggies
€ milk products
€ natural beans and nuts (ex. peanuts, almonds, cashew)
€ fresh meat from fish and poultry. You need to ensure that they aren't marinated, breaded, or coated.

A trail mix for breakfast is a healthy way of fighting this dangerous protein. You can mix raisins, cranberries, almonds, cashews and dried sunflower seeds. Adding peanuts can be done too. It is a filling recipe which will satisfy your cravings for your old diet.

For lunch, you can have the same trail mix, boiled eggs and rice noodles.

A roasted chicken stuffed with rosemary and onions with vegetables on the side is perfect for dinner. These recipes are very easy to prepare. And they're all gluten-free and delicious.

Knowing what products have this dangerous protein is a great way of sticking to your gluten-free diet. If you are craving for your old diet, prepare them using gluten-free ingredients.
Products containing gluten that you need to avoid are:

€ Cookies as well as biscuits
€ Bread, cakes and pastries
€ Pasta and noodles
€ Sausages
€ Luncheon meat

Be thankful for innovative people and companies for creating healthy products. You can now purchase gluten-free candies and breads from your local grocery store. Don't forget to check the label though. Restaurants are also becoming sensitive to other people's health that they also offer healthy meals.

You can check with your nutritionist or dietician if you want to be guided better with your gluten allergy.

http://goarticles.com/article/Creative-Gluten-Free-Diet/6577306/

Gluten Free and Dairy Free Recipes for the Holidays   

by Gail Mercedes

Gluten Free and dairy free recipes for the holidays. The Paleo Diet gluten and dairy free consists of fresh vegetable, fresh fruit, fish, poultry, lean meat, nuts, seeds, no refined sugar, casein and no preservatives. Hope you enjoy these recipes and have a wonderful holiday season. Well the holidays are here again. It seems like the years are rushing by. But it is always good to spend quality time with dear friends and family. If you require a gluten-free diet here are few holiday recipes ideas especially for you!

Cranberry-Orange Relish
Gluten Free and Dairy Free Recipe
Ingredients
Makes 2 cups
* 2 cups fresh or defrosted frozen cranberries
* 1/4 cup diced red onion
* 1 large jalapeno pepper, seeded and finely chopped
* 2 tablespoons fresh lime juice
* 2 blood oranges, or navel oranges, peeled, sectioned, and cut into 1/4-inch pieces, juices reserved
* 2 teaspoons freshly grated ginger (not processed)
* 1/2 cup sugar (no refined sugar)
* 2 stalks celery, peeled to remove strings, cut in 1/4-inch dice
* 1/4 cup fresh mint leaves, coarsely chopped
* 1/4 cup pecans, toasted, broken in pieces
Directions
1. Place cranberries in food processor, and pulse to chop coarsely, about five pulses. Transfer to a medium bowl.
2. Add onion, jalapeno, lime juice, orange sections and juice, ginger, sugar, and celery; mix gently. Refrigerate for at least 1 hour and up to 2 days. Just before serving, add mint and pecans, and toss to combine.
Provided by Martha Stewart Living November 1995
Paleo diet consist of fresh fruits, nuts, no refined sugar and nuts. Original diet modified no refined sugar and unprocessed ginger.
Gourmet Rice Dressing
Gluten Free Recipe
Ingredients
1 cup onions, chopped
1 cup celery with leaves, chopped
4 ounces sliced mushrooms
3 Tablespoons butter or margarine
1 cup rice, uncooked
2 cups gluten-free chicken broth, boiling
1 teaspoon salt
pepper to taste
3/4 teaspoon gluten-free poultry seasoning
1/2 cup sliced almonds, toasted
Directions
Saute onions, celery, mushrooms and uncooked rice in butter until vegetables are tender and rice is golden. Put in a 2-quart buttered, shallow casserole. Stir in seasonings and chicken broth. Cover casserole and bake at 350 degrees for 30 - 40 minutes, or until rice is tender and liquid is absorbed. Fluff with fork, sprinkle with almonds. If casserole has no cover, use foil sealed to top of dish. Makes 5 1/2 cups.

Variation
Reduce celery to 1/2 cup and add 1/2 cup green pepper, chopped and I cup gluten-free ham, cooked and chopped.

3/4 teaspoon GF curry powder can be substituted for pepper
Provided by Celiac Sprue Assoc.
HONEST INGREDIENTS: The Paleo Dairy Free and Gluten Free Cookbooks combines 310 recipes. All which are gluten-free, dairy-free and preservative-free recipes. A healthy low fat diet consisting of lean meat, fish, poultry, raw fruits and vegetables and nuts. Delicious healthy dairy free recipes that anyone can enjoy. Order: Paleo Gluten Free Recipe Cookbook http://www.favoriterecipes.biz/paleo.html For a selection for Favorite Secret Recipes Order: Favorite Recipe Secrets http://www.favoriterecipes.biz

http://goarticles.com/article/Gluten-Free-and-Dairy-Free-Recipes-for-the-Holidays/2256266/

Can the Gluten Free Diet Support Its Health Claims?   by Mercedes Cole

The Paleo Gluten Free Diet has many health claims. Let review three claims. 1. Reduce or eliminate symptoms of Celiac disease. 2. Preservative free diet has health benefits. 3. The diet lowers cholesterol. Let us review these three claims and review supporting evidence.

Celiac disease

Celiac disease is an auto-immune disease that is triggered by the consumption of gluten.
Gluten is protein found in grains like wheat, rye, barley and other related grains. Patients with celiac disease the lining of the small intestines is injured by gluten. Injured intestines results in weight loss, bloating, diarrhea, gas, abdominal cramps and nutritional deficiencies. If gluten is removed from the diet the intestinal lining has a chance to heal. If you have celiac disease you should remain on a gluten-free diet throughout life. A registered dietitian should be consulted.

Preservative Free

The Paleo Gluten Free Diet is free of preservatives. Originally, preservatives were added to food to prevent spoilage. To enhance taste, texture and nutritional value manufacturers started adding additives into foods. Preservatives are in many things we eat: artificial colours, flavours and all processed foods.

Health Results: Preservatives can cause allergies, stomach pains, hives, high blood pressure and skin rashes. Some scientific studies suggest preservatives have no nutritional value. Ron Lagerquist author of North American Diet states that, "cumulative effect of toxins will increase the risk of becoming a host to disease."

For most it is not realistic to eat a totally preventative free diet but a major life long reduction will minimalize risks of developing health issues.

Lower Cholesterol

Paleo diet consists of lean meat, fish, poultry, vegetables, fruits, roots and nuts. Free of gluten, wheat, dairy products and preservatives. Fish, vegetables, fruits and nuts lowers cholesterol which is beneficial in reducing the risk of heart diseases.

Fish
Fatty fish has high levels of omega-3 fatty acids. Omega-3 fatty acids are good for the heart. Research suggest that eating Omega-3 fatty acids reduces blood pressure and the risk of blood clots. Fish with the highest levels of omega -3 fatty acids are mackerel, lake trout, herring, sardines, albacore tunea and salmon. There are high levels of omega -3 fatty acids in ground flaxseed and canola oil.

Vegetables and Fruit
Vegetables and fruits not only lower cholesterol levels but have a host of other values. Lowering the risk of heart disease and lung cancer have been linked to leafy green vegetables, broccoli, and peppers are full of beta-carotene. Beta-carotene is associated with lowered risk of heart disease and lung cancer. Leafy greens are also rich in vitamin C a protector against a host of ills. Tomatoes are rich in lycopene a carotenoid that may protect against several types of cancer.

Fruits
Citrus fruits are rich is vitamin C a protector against a host of ills.

Nuts
Walnuts and almonds reduce blood cholesterol. The Food and Drug Administration suggests that almonds, hazelnuts, peanuts, pecans, pistachio nuts and walnuts may reduce risk of heart diseases. Keep in mind that nuts are high in calories keep consumption to about 1.5 ounces per day. Non-processed nuts are a great substitute for saturated snacks.

The ingredients in the Paleo Diet well support the claims. For those with celiac disease the removal of gluten from the diet reduces or eliminates symptoms. Reducing or removing preventatives from your diet has numerous health preventative benefits. Lastly, the Paleo diet lowers cholesterol that reduces the risk of heart diseases.

The Paleo Gluten Free Recipes Cookbook is not only for those that require a gluten free diet but has healthier benefits for everyone. Order Paleo Gluten Free Recipes Cookbook Today http://www.FavoriteRecipes.biz/Paleo.htmlFor a variety of cookbooks Visit: http://www.FavoriteRecipes.biz

http://goarticles.com/article/Can-the-Gluten-Free-Diet-Support-Its-Health-Claims/2073449/