Just Add Supergrains (Set 2)

 
We touched on the difference between whole grains versus refined grains in Part 1 of Just Add Supergrains and in Part 2, we introduce 2 more fabulous new whole grains packed full of vitamins, minerals, fiber, protein and nutrients.  They include farro and amaranth.  Continue reading for more information about these 2 super grains you can add to your diet!

Just Add Farro Supergrains!

What is Farro Supergrains?

Not many people have heard of farro.  The supergrain originates from Egypt and the Middle East and it is a chewy, wheat-like grain that tastes similar to barley.  Although it may seem trendy right now, it’s actually an ancient nutritional grain first domesticated over 10,000 years ago.  It now grows in central and northern Italy and throughout the Middle East.  Sometimes, people mistaken the farro supergrain with spelt which looks familiar but is an entirely different grain.  Please note that “farro” is often called ‘faro’ as well.  The Faro Supergrain is exactly the same as Farro (spelt with a double ‘r’).

Why You Should Add Farro Supergrains to your Grocery List

 
In a nutshell, the farro supergrain is often used as substitute for rice or pasta, and for good nutritional reasons.  Farro is a supergrain with a nutty flavour (like brown or dark rice) and it is extremely high in fiber, magnesium and vitamins A, B, C and E.  According to Ashley Koff dietitian, magnesium is often called ‘natures muscle relaxant’ and can be used to treat tension and cramps.  The fiber content is very high compared to other grains as well which aids in your digestion.  Farro’s complex carbohydrates also break down slowly, which help to keep your energy levels very stable.  The farro grain also contains cyanogenic glucosides which is a type of carbohydrate that boosts your immune system.

Farro Supergrains Nutrition Info

(1/4 cup)

Calories: 170

Carbs: 35g

Fibre: 5g

Protein: 7g

Fat: 1g

How To Eat Farro Supergrains

 
The farro grain is easy to cook and prepare and goes well with a kaleidoscope of dishes.  Taking over menus by storm the farro supergrain is now seen as a main ingredient in soups, salads, main entrees and even desserts. Here is an example of how farro is cooked and served: Soak the grains overnight, and drain. Combine 2 cups water with 1 cup farro and bring to a boil; then reduce heat, cover, and simmer 25 to 35 minutes. This is much like quinoa don’t you think? For 6 to 8 servings of a hearty vegetarian dish, chef Heap mixes 2 cups cooked farro with 1/2 pound sautéed shiitake mushrooms, ¼ cup cream, and ¼ cup Parmigiano-Reggiano, then simmers until thick, adding salt to taste. YUM!

Just Add Amaranth Supergrains!

What is Amaranth Supergrain?

 
There are over 60 species of amaranth supergrain that come in a variety of colors.  Many of the species are actually considered weeds, but there are just as many that are cultivated as grains for consumption.  The origination of the amaranth supergrain is from South America and Mexico and the growth of this supergrain has seen crop yields throughout Asia and the Caribbean.  It’s definitely making its way to menus in North America and Europe now for good reason!

Why You Should Add Amaranth Supergrain to your Grocery List

 
The nutritional benefits of eating amaranth is why it’s been launched into the superfood category.  Firstly, amaranth is high in vitamins with a good source of Vitamin A, B6, K and C as well as folate and riboflavin.  In addition, the amaranth supergrain is high in numerous minerals that include calcium, potassium, iron, copper, magnesium, phosphorous and manganese.  The amaranth supergrain also contains large amounts of easily digestible proteins, and are unusually complete when compared with other plant sources of protein.  Lots of amino acids, dietary fiber and low fat are other great features of this ancient supergrain.  It’s also very palatable and easy/quick to cook.  The oils in the amaranth supergrain have been shown to prevent hypertension, and cardiovascular diseases in addition to lowering cholesterol.  It’s also an immune booster and prevents grey hair in early testing stages.

Caution: Amaranth’s moderately high content of oxalic acid inhibits much of the absorption of calcium and zinc. It should be avoided or eaten in moderation by those with gout, kidney disorders or rheumatoid arthritis. Reheating cooked amaranth is not recommended, particularly for consumption by young children, because the nitrates in the leaves can be converted to nitrites, as in spinach.

Amaranth Supergrain Nutrition Info

(100 grams)

Calories: 371

Carbs: 66g

Fibre: 7g

Protein: 14g

Fat: 7g

How To Eat Amaranth Supergrain

 
Bring 3 cups water or broth and 1 cup of amaranth seeds to a boil; cover and simmer 20 to 25 minutes, stirring occasionally. Cooked amaranth has an oatmeal-like consistency. Enjoy amaranth supergrain as a hot cereal, or use it to stuff mushrooms or tomatoes. When baking, replace up to ¼ of the white flour with amaranth flour.

8 Healthy Sugar Alternatives > Going Back to Nature’s Best Alternative Sweeteners

Sugar is probably one of the hardest things to remove from our diets.  Refined sugars are in everything and causes numerous health problems that range from tooth decay to obesity to diabetes and to stress.  Some health professionals are calling on the government to add a ‘sugar tax’, much like alcohol and tobacco to curb the consumption of refined sugars.

Most refined sugars come from the sugar cane plant, which is a highly water intensive crop grown mainly under monoculture conditions across the tropics, most notably in India and Brazil.  These 2 countries alone account for over 55 per cent of global refined sugar production every year.  In the United States, the average American consumes 22 teaspoons of sugar per day. This is DOUBLE the recommend amount.  The average Brit is no better, consuming a shocking 1.25 pounds of sugar per week.  This is slightly lower than Americans, but not much better.

As consumers look for healthy sugar alternatives, they tend to seek out synthetic sugars like aspartame (which is now in just as many processed foods as refined sugars).  Other synthetic sugars such as acesulfame-K are also prevalent in today’s food supply chain.  However, what many consumers don’t realize is that both aspartame and acesulfame-K also come with their own problems and both of them have been linked to cancer.

So what are natural and healthy sugar alternatives?  What are the best alternative sweeteners that are not refined nor are synthetically produced? We only need to look at nature to find the best and most healthy sugar alternatives that also have great nutritional value.  Here are the top 8 healthy alternative sweeteners that you can try:

Best Alternative Sweetener #1 > Raw Honey

In addition to having a natural and organic flavour that best resembles refined cane sugar, raw honey is also used as a remedy for many ailments.  From digestion to allergies, raw honey has been proven to be antimicrobial, antibacterial and antibiotic, which makes it very popular in non-conventional medicines.  As well, raw unprocessed organic honey is also high in antioxidants, phytonutrients, carbohydrates, enzymes, amino acids, vitamins and minerals which make it the ultimate alternative sweetener to refined sugars.

Healthy Sugar Alternative #2 > Stevia

Many people have never heard of stevia even though it is was one of the most natural sweeteners in the world.  Stevia comes from a herb that is native to South America and is usually 300x sweetener than traditional refined sugar.  Having been used as a sweetener for centuries in Japan and South America, stevia is now the second most popular healthy sugar alternative in the world.  At one point, even Coca-Cola in Japan was ‘sweetened’ using stevia before they changed it to refined sugar or aspartame.  Stevia itself has absolutely no glycemic impact and no calories and is therefore suitable and safe for diabetics.  You can purchase both organic liquid and powder stevia from most stores now.

Best Alternative Sweetener #3 > Molasses

Although a by-product of the refined tabletop sugar production process, molasses makes it’s way as a healthy alternative sweetener because it is less refined and doesn’t have a negative environmental impact.  In addition, this heavy sweetener, also known as blackstrap molasses provides high levels of iron and calcium, which is very nutritional.  Molasses is sweeter than traditional tabletop refined sugar and is best used in baking.

Healthy Sugar Alternative #4 > Coconut Palm Sugar

Another great and healthy sugar alternative is coconut palm sugar which is produced from the sap of the coconut palm.  The palm is heated to evaporate the water content and then reduced to usable granules which is what you find in stores.  Having a low glycemic index, coconut palm sugar is also very low in calories.  The taste of this healthy sugar alternative is similar to brown sugar and can be used as a traditional sugar substitute for drinks, baking and much more.  The production of coconut palm sugar also has less environmental impact than sugar cane production too.

Best Alternative Sweetener #5 > Agave Syrup

There’s much controversy surrounding agave syrup and it’s weight in the alternative sweetener space.  However, pure and raw agave syrup from the agave plant (native of Mexico) can have many health benefits and serve as a great alternative sweetener to refined sugars.  Finding the organic dark colored agave syrup will serve you best and is great for adding to baking.  The same issues facing agave syrup also plague maple syrup, which are both plant based sweeteners. Stay tuned for more information as we dig a bit deeper into some health precautions and warnings in using these syrups on a daily basis.

Healthy Sugar Alternative #6 > Artichoke Syrup

Not readily found in stores yet, artichoke syrup is a great healthy sugar alternative.  Having a low glycemic index and exceptionally sweet yet natural taste, artichoke syrup is great for diabetics and people with candida-conscious diets. The active inulin in artichoke syrup has been found to aid in calcium absorption in the body in addition to improving digestion.  As well, the syrup is very rich in fiber which makes it a healthy sugar alternative.

Best Alternative Sweetener #7 > Lucuma Powder

One of the superfoods that is coming onto the market right now is lucuma powder which also doubles as a great alternative sweetener to traditional refined sugar.  Lucuma powder is sweet, fragrant and has a maple-nutty taste to it, so it definitely doesn’t taste like refined sugar (word of warning).  However, lucuma powder contains numerous nutrients that help our body function properly.  These include Vitamins B2, B1, minerals like iron, beta carotene, carbs, fibers and phytonutrients.  In addition, lucuma has lower sugar content which makes it great for breastfeeding women as well as diabetics.  Lucuma powder is a great alternative sweetener for baking as well.

Healthy Sugar Alternative #8 > Dates

Mostly recommended as a cooking or baking alternative to refined sugar, dates also pack a lot of nutrients, vitamins and minerals into your diet.  From fiber, oil, calcium, sulphur, iron, potassium, phosphorous, copper, manganese and magnesium (all essential for a healthy life), dates also aid in many health disorders such as constipation, intestinal diseases, heart problems, sex drive, bloating, abdominal cancer and weight gain.  In cooking and baking, dates also act as a binding agent for desserts, cookies, breads and other yummy treats.

As with anything in our diet, consuming moderate amounts of natural and healthy sweeteners is the key to a happy life.

Just Add These NEW SUPERGRAINS (Set 1)

Whole grains support a balanced, healthy diet¹. Traditional whole grains that consumers have typically bought include whole wheat bread, brown rice and oatmeal.  However, there are several new whole grains called ‘supergrains’ that are making their way to local grocery stores.  These include amaranth and buckwheat, and the newest stars: freekeh and teff.  This article explores the latter supergrains and explains their nutritional value, health benefits and how to prepare them for you and your family.

A ‘grain’ contains 3 parts: germ, bran and endosperm.  Whole grains contain all 3 parts of the grain.  This is in contrast to ‘refined grains’ that only contain the endosperm (only 1 of 3 parts of the whole grain).  Typical refined grains that we find at the grocery store or bakery include white flour and white rice just to name a couple.  The reason why new supergrains and whole grains are better than refined grains is that the bran and germ contain not only a denser food but also a much higher nutrient profile for better nutritional value.  Refined grains have no germ or bran and therefore, the product loses much of the essential vitamins, minerals and fiber which make supergrains and whole grains far superior.

Here are the new supergrains that you should check out.  Just Add these new supergrains into your diet to reap the benefits of the incredible nutrients and flavour that they bring to the table.

Just Add Freekeh Supergrains!

What is Freekeh Supergrains?

This valuable supergrain is native of the Middle East (think Lebanon, Jordan, Egypt and Syria) and it is the ‘newest-oldest’ superfood in the world as described by some dieticians.  Freekeh is actually the name of the process in which young, soft, under ripe and green wheat is harvested and then roasted and dried before processing into a supergrain.  Because there is high moisture content when the wheat is harvested, the seeds don’t burn through the roasting process. Freekeh is not the name of the grain, as it is derived from wheat itself.  However, by harvesting wheat early through freekeh, the highest nutritional content can be preserved for consumption.

Why You Should Add Freekeh Supergrains to your Grocery List

There are so many freekeh health benefits that we won’t be able to talk about all of them in this blog article.  However, in general, freekey has a low glycemic index (for slowly releasing sustained energy) as well as high fiber content (up to 4x the amount found in brown rice).  As well, freekeh is known to act as a prebiotic to help maintain a good level of healthy bacteria in your digestive tract (important for both immune function as well as bowel health.

In addition, the freekeh supergrain features high levels of calcium, iron and zinc and is very low in fat.  As well, freekeh supergrain is a very good source of plant based protein and is also rich in both lutein and zeaxanthin which are phytonutrient carotenoids that support vision and eye health.

When you compare quinoa versus freekeh, the latter supergrain actually yields a slightly higher content of protein and calories per serving.  However, freekeh contains 2x the amount of fiber when compared with quinoa.

Freekeh Supergrains Nutrition Info

(3/4 cup cooked)

Calories: 120

Carbs: 24g

Fibre: 5.5g

Protein: 4.2g

Fat: 0.9g

How To Eat Freekeh Supergrains

Just cook the freekeh and add to your pasta or salad dish.  You can easily use freekeh in place of quinoa or rice and you can certainly add it to a soup.  PLEASE NOTE, however, freekeh is NOT gluten-free!

Just Add Teff Supergrains!

What is Teff Supergrains?

First of all, the teff supergrain is absolutely GLUTEN-FREE (unlike freekeh)!  Secondly, the teff supergrain comes from Ethopia and Eritrea in Africa.  It’s a lovegrass grain of the genus Eragrostis and is thrives especially on harsh weather conditions regardless of moisture, sunlight and humidity.  Because of its unique ability to survive in various climates, the teff supergrain is now harvested worldwide!  It’s also one of the smallest grains in the world and it’s been consumed for over 4,000 years!

Why You Should Add Teff Supergrains to your Grocery List

The first thing to note is that Teff is not a refined grain… it’s way too small to be processed in any way, which is great.  Therefore, teff is a whole grain, or what we call a supergrain because of its many health benefits and nutritional profile.  One of the unique properties of the teff supergrain is the resistant starch content which is a type of dietary fiber that maintains blood sugar levels, benefits the colon and supports weight management.  In addition, teff is very high in iron, calcium, protein, fiber and B vitamins.

The Teff whole grain can be found in nearly all health food stores and some local grocers.  It can be stored in a cool, dark place like all other grains or even in the fridge or freezer.

Teff Supergrains Nutrition Info

(100 grams)

Calories: 350

Carbs: 70g

Fibre: 7.5g

Protein: 13g

Fat: 2.5g

How To Eat Teff Supergrains

If you’ve been to an Ethiopian restaurant, you’ve probably ordered injera, a pancake-like tortilla made primarily from the Teff whole grain.  You can easily use Teff in place of white flour or other grains to make crepes and pancakes yourself too.  You can add it to salads and soups, cookies and soups.

Sources:

1 O’Neil C., et al. (2010). Whole-grain consumption is associated with diet quality and nutrient intake in adults: The National Health and Nutrition Examination Survey, 1999-2004. Journal of the American Dietetic Association. 110:1461

Just Add Aronia Berries! Top Health Benefits, Nutritional Info, Recipes and Interesting Facts about the Choke Berry (aka Aronia Berry)

 
The Just Add Good Stuff INFOGRAPHIC SERIES introduces our Aronia Berry Infographic. We LOVE aronia berries! We hope you like it!

 

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Just Add Aronia Berries! Commonly found wild in swamp and woodland areas, the aronia berry or ‘chokeberries’ pack a powerful range of antioxidants, vitamins and nutrients. The aronia berries are gaining ground on the more popular açaí berry from the Amazon and the elderberry from Europe and is poised to hit the world class super berry spotlight soon. Here is the Just Add Good Stuff Aronia Berry Infographic:

TOP 10 Health Benefits of Aronia Berries as described in the Just Add Good Stuff Aronia Infographic:

1. aronia berry is high in anthocyanins (antimutagenic & anti-cancer agents)
2. rich in antioxidants that protect cells & are anti-inflamatory
3. chokeberries slow the aging process to keep us healthy & young
4. aronia reduces the risk of cardiovascular diseases and stress
5. anti-bacterial, anti-viral and anti-diabetic compounds
6. choke berry fights bladder, breast, colon, lung, ovaries and skin cancers
7. aronia berries help maintain robust intestinal and digestive health
8. chokeberry helps fight Crohn’s disease, PMS, herpes and inhibits HIV
9. contains caffeic acid, delphinidin, epicatechin and malvidin
10. prelim studies show aronia slowing growth of glioblastoma

Aronia/Chokeberry Nutrition Facts as described on our Choke Berry Infographic

• Serving Size = 1 cup
• Calories = 83
• Calories from Fat = 4 g
• Total Fat = 0.48 g
• Cholesterol = 0 mg
• Sodium = 1 mg
• Potassium = 112 mg
• Total Carbohydrate = 21.01 g
• Dietary Fiber = 3.5 g
• Sugars = 14.44 g
• Protein = 1.07 g
• Vitamin A = 2% RDI
• Vitamin C = 24% RDI
• Calcium = 1% RDI
• Iron = 2% RDI

Healthy Aronia Berry Recipes on our Chokeberries Infographic

1. Aronia Berry/Acai Berry dessert balls
2. Mixed Berry Flax & Hemp bread
3. Aronia Berry Quinoa muffins

* All of our recipes are gluten-free, dairy-free and vegan! Click here for more recipes!

Things You May Not Know About Aronia Berries/Chokeberries as described on our Just Add Good Stuff Infographic

• Naturally PEST-RESISTANT & doesn’t require agricultural toxins!
• Greater ANTIOXIDANT LEVELS than cranberry, goji blueberry, cherry, pomegranate & mangosteen
• Native of eastern North America in swampy woodland areas
• Comes in 3 COLORS: red, purple and black-purple
• It’s now cultivated in North America, Europe and even Russia
• Also used as attractive ORNAMENTAL PLANTS
• Aronia can be used to make wine, jam, syrup, juice, and tea
• Aronia juice is astringent, not sweet
• Initial research has linked aronia to reducing risk of cancers, cardiovascular disease, chronic & eye inflammation, liver failure

The Just Add Good Stuff Aronia Berries infographic (we also call it our Chokeberry infograph) talks about general facts and nutritional details. For more info about the health benefits and nutritional information, please contact us and we will find out more from licensed dieticians and medical science professionals. It is our goal to provide the best information possible and to help inspire you to become more healthy through diet, nutrition and fitness. The Aronia infographic will be updated whenever necessary, as studies and clinical research provides us with more insight into the health benefits of Aronia/Choke Berry which would affect our Top 10 Aronia Berry health benefits. In addition, we constantly experiment with uses of Chokeberries in various dishes, so our recipes will also reflect that. Lastly, if we find any more interesting facts and figures about aronia in general, we will also update the ‘Did You Know?’ section of our Just Add Good Stuff Aronia Infographic.

The information on this infographic is for informational purposes only.
It is not intended to nor should it be a substitute for advice, consultation or visits to your health care provider.
‘Nutrition Facts’ provided by FatSecret.com and verified by Just Add Good Stuff.

BLACK is the new GREEN! 6 Amazing BLACK Superfoods!

 
If you asked most people what color foods contain the most nutrients, vitamins and minerals, they will point you towards green foods.  However, there are a number of studies and proven facts about how BLACK foods are just as good and in many ways, even better than green foods.

Black is the new green!  How so?  New studies show that many black or dark pigmented foods contain more antioxidants than lighter colored foods.  The high pigment content also gives more nutrient density, packing in more useful and vital vitamins and minerals into each bite.  Therefore, many nutritionists and dieticians now proclaim that Black is the new Green.  Dark fruits, veggies, produce and grains are nutritional powerhouses.  The dark black color comes from anthocyanins.  These anthocyanins cause dark pigmentation in fresh produce and whole foods and they may help lower the risks of diabetes, heart disease and cancer.  Black superfoods also contain higher levels of fiber, protein, antioxidants and phytonutrients when compared to there counterparts.  As well, black superfoods are now more readily available in local grocery stores.

In additional studies, researchers are also trying to figure out if these anthocyanins from black plants and whole foods can help treat cancers, heart diseases and diabetes.  Black foods can now be found in many supermarkets but if you can’t find any, try natural food stores and small local grocers.  So what are the best black foods?  And how is Black the new Green when it comes to diet and nutrition?  Find out more about Black is the new Green below:

Black Tea

 
Let’s start off with one of our favourite black foods.  Although white and green teas get all the diet and nutrition hype as some of the best healthy drinks in the world, black tea has many perks as well.  The dark pigmentation of black teas gives the drink theaflavins.  According to the New Jersey Rugers University, theaflavins are special antioxidants found in black tea that help improve muscle recovery during and after intense workouts and exercise.  In addition, theaflavin antioxidants in black tea may also help in healing muscle soreness.  Another health benefit of black tea is that studies have shown that is may also lower your risk of heart disease and heart attacks.  Just add black tea!

Black Soybeans

 
Although yellow and green soybeans get all the attention (think edamame in Japanese cuisine), black soybeans are the real superfood when it comes to soy beans.  Although all soybean oils contain alpha linolenic acid, an omega-3 fatty acid which reduces the risk of heart disease, black soybean oil seems to contain the highest levels of this health benefit.  As well, a recent study from Korean researchers show that black soybeans also reduce the risk of thrombosis, a type of blood clot that is in some cases, fatal.  Just add black soybeans!

Black Beans

 
Just like black soybeans, black beans also contain higher levels of nutrients, omega-3 fatty acids and other minerals that aid in regular body function and combatting disease.  The dark black beans are packed with bioflavonoids.  According to Cornell University, the high levels of bioflavonoids in black beans help protect us from all forms of cancer.  The potent plant base nutrients are exceptional.  Just add black beans.

Blackberries

 
Often overlooked due to the hype surrounding goji berries, blueberries and acai berry, blackberries are actually some of the most nutritional dense berries.  High in fiber which aids in digestion, one cup of blackberries contains more than 30% of your daily fiber requirements!  In addition, blackberries also contain polyphenols which help reduce cognitive decline and aid in brain/nervous function.  The polyphenols help clean up cells that impair daily brain function according to Boston’s Human Nutrition Research Center on Aging.  Just add blackberries!

Black Lentils

 
Many vegans and vegetarians eat black lentils because of their high iron content.  About one cup of black lentils gives you close to 40% of your daily recommended intake of iron for women, which is just incredible.  In addition, lentils, specifically black lentils or those with a darker pigmentation, will contain high levels of soluble and digestible fiber.  This will help lower your cholesterol, improve immune function and even reduce your chance of heart disease according a new study done at the University of Illinois.  Just add black lentils!

Black Rice

 
Most of us grew up eating white rice or brown rice.  Not many of us know that there is even black rice on the market.  Brown rice is better than white, but black is better than either of them.  That’s because the bran hull of black rice contains significantly higher amounts of Vitamin E.  As you know Vitamin E helps boost our immune system to combat diseases and it also protects our cells from free radical damage.  According to a recent study at the Louisiana State University Agricultural Center, black rice contains more anthocyanin antioxidants than blueberries!  Just add black rice!

The top 6 black superfoods explained in this article includes: black tea, black soybeans, black beans, blackberries, black lentils and black rice.

Infographic of the day: Grass Fed Beef vs Grain Fed/Grass Finished Beef

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We are all vegans at Just Add Good Stuff. However, we don’t judge people who chose to eat meat. If you wish to continue to eat beef, here are some guidelines
 

What’s the Difference between Grass Fed Beef vs Grain Fed/Grass Finished Beef?

 
Grass Fed Beef = cattle roam free on a pasture & eat only grass

Grain Fed/Grass Finished Beef = Cattle confined in feed lots & eat mostly grain

What’s the Difference between Nutrition Profiles?

 
Grass fed beef is leaner and juicer, thanks to higher moisture content in addition to having more omega-3 fatty acids, vitamin B6 and beta-carotene.  Also, grass fed beef has as little as 140 calories per serving plus lower cholesterol.

Grain-fed or grass finished beef is more greasy and not as juice.  Plus, it’s ‘fattened up’ on a variety of grain or corn by-products that are not healthy and highly refined.  Regular consumption is not recommended as part of a healthy diet because there is higher cholesterol levels.

Source: American Grassfed Association

Infographic on Breast Cancer Prevention

 
Every year, breast cancer claims one victim every 75 seconds globally.  It is the most common type of cancer in the world.  Every 29 seconds, a new case of breast cancer is diagnosed somewhere in the world, and more than 1 million women are diagnosed with this form of cancer along every year.

Not only that, but breast cancer causes 14% of cancer deaths in women, with more than 465,000 deaths annually around the globe.  Plus, nearly 4,500,000 women are alive today who have received breast cancer diagnoses in the last 5 years.
 

10 Ways to Prevent Breast Cancer

 
Here is a list of 10 ways that may help keep you from developing breast cancer.  It is not a guarantee that you won’t get breast cancer, but by following these prevention strategies, you may lower your oods of getting breast cancer and also improving your overall health.
 

Angeline Jolie: “I do not feel any less of a woman. I feel empowered that I made a strong choice that in no way diminishes my femininity.”

Sheryl Crow: “More than 10 million Americans are living with cancer, and they demonstrate the ever-increasing possibility of living beyond cancer.”

#1 | Exercise

 
Most people hate exercising or training but you just need to move more.  Take more walks with you dog or skip the elevator more often.

#2 | Maintain a Healthy Weight

 
A study found that women who gained 60 pounds after the age of 18 tripled their risk of developing breast cancer compared to those who only gained 20 pounds.  Even scarier was the fact that these women also seemed to have an increased risk of developing fast spreading types of cancer, not just breast cancer.

#3 | Eat More Vegetables

 
Colorful vegetables are full of carotenoids, an antioxidant that will fight cell damage by eliminating cancer causing substances.

#4 | Know Your Family History

 
By knowing your genetic risk, you are more likely to take the preventative steps necessary and to do the screenings on time.

#5 | Breast Feed Your Babies

 
Studies suggest that women who breast feed their babies for at least 15 months over their lifetime reduce their risk of breast cancer by 4 per cent.  It’s not much, but when it comes to life or death, it is a lot.

#6 | Eat More Omega-3 Fatty Acids

 
Omega-3s help fight inflammation and inhibit the growth of breast cancer tumors.  Foods that are rich in omega-3 fatty acids include nuts (like walnuts), oily fish (like sardines) and even ground flaxseed that can be added to your vegetable servings, smoothies or cereal every day.

#7 | Drink Green Tea

 
Green tea is filled with antioxidants. It can decrease the production of estrogen, a hormone which causes the breast cancer tumor to grow and it can also shut off blood supply to tumors. Green tea alone is like a three in one punch to beat cancer.

#8 | Think Twice About Taking Estrogen and Progesterone for Five Years or Longer

 
Prolonged use of combined hormone therapy can increase your risk of breast cancer.  So stop the pharmaceuticals unless absolutely necessary.

#9 | Watch Your Alcohol Consumption

 
Alcohol can affect estrogen levels in the body, which causes an increased risk of breast cancer in women.

#10 | Eat More Spices

 
Don’t be afraid of spices because the antioxidants in some spices such as turmeric can stop inflammation and inhibit tumour growth.

This infographic on breast cancer prevention is brought to you by PromoCode4Share.com.  Thank you!

The New Fitness Power Moves

 
CORE – BALANCE – STRENGTH.  These are 3 things that you need in order to master the new fitness power moves that are inspired by some pilates, yoga, martial arts, core balance exercises and strength.  In order to be a part of this new fitness movement, according to Details Magazine, one must increase their strength and balance and combine strength and skill in order to accomplish these incredible movements and exercises.  Requiring more than muscle to master, it’s all about leverage, core strength and balance.  Here are the new fitness power moves.  Are you able to master these?
 

The Eight-Angle Pose Power Move

 
Sit with legs in diamond shape in front of you, soles of feet together. Lift and cradle right calf in front of chest with both arms, elbows bent, palms facing body, foot flexed. Grab right heel with right hand, left hand under right calf, and lift and hook right leg over right shoulder. Place left palm on floor outside of left leg and press into floor to lift butt slightly, then place right palm on floor in front of you. Lift left leg and cross left ankle over right, feet flexed. Use abs to lift butt and torso slightly forward, straightening legs out to right side.

And if you are not ready to do the Eight Angle Pose right now, you can get your arm balance ready by practising these following 3 moves.

Bicycle Crunch

 
Lie face-up, right leg extended about 3 inches off floor, left knee bent 90 degrees, hands behind head, right elbow touching left knee. Moving slowly and with control, switch sides, rotating torso to right, extending left leg out in front of you and bending right leg 90 degrees, touching left elbow to right knee for 1 rep. Do 10 reps slowly. Repeat 3 times.

Dolphin

 
Start in downward-facing dog, then lower forearms to floor, elbows directly under shoulders, and walk feet in a few inches toward head, pressing heels toward floor. Hold for 3 breaths, then lower knees to floor to relax. Repeat 3 times.

Single Knee Plank

 
Start in downward-facing dog, then lift right leg to ceiling (three-legged dog), keeping hips facing forward. Shift forward to plank pose, bringing right knee into chest, back slightly rounded, palms pressing body away from floor, abs engaged, toes pointed. Hold for 3 breaths, then press back into three-legged dog. Repeat 5 times.

This article was originally published in Details Magazine in the June/July 2013 issue.  All images are courtesy of Details Magazine and cannot be reproduced!  Thank you.

RECIPE > Watermelon Blueberry Gazpacho Recipe

For those of us in the Northern Hemisphere, eating watermelon is synonymous with sunny and warm summer days!  So this is exactly the type of gazpacho we’ve come to love.  Introducing our refreshing, crisp and summery Waterlemon Blueberry Gazpacho recipe!  And for those in the Southern Hemisphere, summer is just around the corner, so clip this recipe and enjoy it in a couple of months when organic watermelon and blueberries are in season!
 

Watermelon Blueberry Gazpacho Recipe

 
Please share with your friends and family!
 

Servings: enough for a starter gazpacho for 10 people
Preparation Time: 15-20 minutes

Here are the ingredients for the Watermelon Blueberry Gazpacho Recipe:

5 cups seedless watermelon, cut into 1/4 inch dice (preferably organic)

1 1/2 cups fresh blueberries, seeded and cut into 1/4 inch dice (preferably organic)

1 medium cucumber peeled, seeded and cut into 1/4 inch dice (preferably organic)

1/3 – 1 cup red wine or fruit infused vinegar

1/2 – 1 cup cilantro, basil and/or mint leaves, chopped (preferably organic)

1 small jalapeno, seeded and minced (preferably organic)

1/2 medium red onion, chopped (preferably organic)

1/2 medium yellow bell pepper, seeded and chopped (preferably organic)

1/2 medium orange bell pepper, seeded and chopped (preferably organic)

1/3 medium red bell pepper, seeded and chopped (preferably organic)

Kosher salt and freshly ground black pepper

1 ripe Hass avocado, peeled and cut into slivers (preferably organic)

Here are the preparation directions for the Watermelon Blueberry Gazpacho:

Step 1: Pureé 4 cups of the watermelon, the blueberries, half of the cucumber, and the vinegar in a blender or food processor.

Step 2: Add all but 1 tablespoon of cilantro with the onion, yellow pepper, orange pepper, red pepper and jalapeño. Then process until finely chopped.

Step 3: Pour into a bowl and stir in the remaining watermelon and  cucumber. Season with salt and pepper, if desired.

Step 4: Cover and refrigerate until chilled, at least 2 hours and up to 5 hours.

Step 5: Ladle into bowls and sprinkle with avocado and remaining cilantro. Serve chilled.

Of course, Just Add Good Stuff promotes healthy, organic and raw foods as much as possible … so the closer it is to its natural state, the better and more nutritious the ingredients will be for your mind and body.
 
Here are some photos of the end result!
 

Just Add Kale! Kale Infographic describing the Top Health Benefits of Kale, Types of Kale, Nutritional Info, Interesting Facts and Kale Recipes!

 
The Just Add Good Stuff INFOGRAPHIC SERIES introduces our Kale Infographic. We LOVE Kale of all types! We hope you like it!

 

PLEASE SHARE WITH YOUR FRIENDS AND FAMILY!

Just Add Kale! Kale is one of the best superfoods & is a dark green leafy nutritional vegetable related to the cabbage. Kale is rich in vitamins, trace minerals, omega-3 fatty acids and antioxidants. Everywhere you turn, kale is a vital vegetable, rich in nutrients, health benefits and delicous flavor! Here is the Just Add Good Stuff Kale Infographic:

TOP 10 Health Benefits of Kale as described in the Just Add Good Stuff Kale Infographic:

1. kale is low in calories, zero fat and very high in fiber!
2. high in powerful antioxidants which prevent cancer
3. kale is rich in vitamin K for normal bone health & blood clotting
4. great anti-inflammatory agent with lots of omega-3’s
5. high in iron essential in oxygen transport and cell growth
6. kale is rich in vitamin A which aids in vision and skin health
7. great for cardiovascular support & lowers cholesterol
8. kale is high in calcium essential in preventing osteoporosis
9. rich in vitamin C which boosts immune & metabolic function
10. kale contains fiber and sulfur which detoxify your body

Kale Nutrition Facts as described on our Kale Infographic

• Serving Size = 1 cup chopped
• Calories = 34
• Calories from Fat = 4 g
• Total Fat = 0.47 g
• Cholesterol = 0 mg
• Sodium = 29 mg
• Potassium = 299 mg
• Total Carbohydrate = 6.71 g
• Dietary Fiber = 1.3 g
• Sugars = 0 g
• Protein = 2.21 g
• Vitamin A = 206% RDI
• Vitamin C = 134% RDI
• Calcium = 9% RDI
• Iron = 6% RDI

Healthy Kale Recipes on our Kale Infographic

1. Spicy Baked Kale Chips snack
2. Kale & Veggie Quinoa main dish
3. Kale, Spinach and Arugula salad mix

* All of our recipes are gluten-free, dairy-free and vegan! Click here for more recipes!

Things You May Not Know About Kale as described on our Kale Infographic

• Per calorie, kale has more calcium than any milk you can buy!
• Per calorie, kale also has 10x more Vitamin C when compare with spinach
• Also per calorie, kale has more iron than beef of any kind!
• Often referred to as a ‘nutritional powerhouse’
• 1 cup of kale has 10% of the RDA of omega-3 fatty acids!
• Kale is a winter veggie, although available year round
• Types include curly leaved, plain leaved, rape kale and Tuscan
• Comes in green & purple varieties – mix it up!
• Steaming enhances bile acid sequestrants which lower cholesterol

The Just Add Good Stuff Kale infographic (we also call it our Kale infograph) talks about general facts and nutritional details. For more info about the health benefits and nutritional information, please contact us and we will find out more from licensed dieticians and medical science professionals. It is our goal to provide the best information possible and to help inspire you to become more healthy through diet, nutrition and fitness. The Kale infographic will be updated whenever necessary, as studies and clinical research provides us with more insight into the health benefits of Kale which would affect our Top 10 Kale health benefits. In addition, we constantly experiment with uses of Kale in various dishes, so our recipes will also reflect that. Lastly, if we find any more interesting facts and figures about Kale in general, we will also update the ‘Did You Know?’ section of our Just Add Good Stuff Kale Infographic.

The information on this infographic is for informational purposes only.
It is not intended to nor should it be a substitute for advice, consultation or visits to your health care provider.
‘Nutrition Facts’ provided by FatSecret.com and verified by Just Add Good Stuff.