Archives For fruit

Blog Image40

I believe that the key to a successful fat loss plan is consistency, particularly with the food you eat. If your food doesn’t taste good, chances are you’ll crave the other options that could sabotage your efforts. Fat loss is a marathon. It doesn’t happen overnight. You need to find a system that works for you personally, and it has to be something you can do over a period of time.

The goal is to create a lifestyle change that is not temporary, but permanent. When you read a diet book that promises change but under extreme circumstances, you need to ask yourself whether or not you can do it long term. If not, you need to find something else.

Most of your fat loss is going to happen outside of the gym. I would be so bold as to say that the majority of it is going to happen in the kitchen. Finding foods that are healthy and delicious is how you are going to execute this plan of yours successfully until your reach your goal, or better yet, eat healthy forever.

One of my go-to healthy and delicious meals is oatmeal. When many people think of oatmeal their first thought is “boring.” That is why you need to spice it up a bit. Here’s my recipe to turn oatmeal from a boring meal into something you’ll want to eat every day.

½ cups oats

1 ½ cups of water

5 medium strawberries, sliced

1 tsp. cinnamon

10 almonds

Pour the oats and water into a pot and bring to a boil. Once it’s boiling reduce heat to low and stir occasionally for 5 minutes. While this is happening slice your strawberries. Once the oats are ready pour them into a bowl, sprinkle your cinnamon on top, and add the strawberries and almonds. It’s really that easy.

You can honestly replace the strawberries for any berry, and the almonds for another nut. It’s up to you. Like I said, success is going to happen when you find a plan that works for you. The most anyone can do is make suggestions, and educate you on the foundation of building a food plan that is meant for fat loss.

Let me know what you think of this recipe if you try it, or what changes you make to better suit you.

Follow Shane on TwitterLike Shane on Facebook.

If you enjoy this article and would like to receive other similar articles directly to your email inbox please make sure to subscribe to So Healthy Nutrition.


Blog Image39

According to the American Institute for Cancer Research (AICR), although there is no food that will cure cancer, there are arrays of different foods that will help people who have been diagnosed battle cancer, as well as help protect people who don’t have the disease.

Dr. William Li, director and president of the Angiogenesis Foundation, states that one in two men and one in three women in the United States will be diagnosed with cancer. Yet, with the right diet, you can take a big step in reducing your risks. According to eating the right foods is especially important to people who are at risk for developing cancer, whether it be due to exposure to toxic substances like asbestos, or from a history of cancer in your family.


Fruits are healthy for anyone, but when it comes to fighting cancer, many fruits are considered “antiangiogenic” foods because of their distinct compounds. For example, blueberries, a great source of Vitamin C and K, also contains anthocyanins, a strong phytochemical that has cancer-fighting agents and helps with memory loss. Other fruits that are beneficial in battling cancer include:

  • Apples: Apples contain a powerful phytochemical called quercetin, which is known for its cancer-fighting abilities, as well as several flavonoids and triterpenoids. Per the National Center for Biotechnology Information (NCBI), flavonoids contain anti-cancer mechanisms that help fight inflammation, metastasis, and more.
  • Cherries: Cherries contain high amounts of cancer-fighting agents such as anthocyanins, as well as potassium, and Vitamin C.
  • Cranberries: Cranberries also contain high amounts of flavonoids, including flavonols, anthocyanins, and proanthocyanidins, all of which will help battle cancer and promote overall wellness.
  • Grapes: Grapes contain high amounts of resveratrol, a potent phytochemical that fights inflammation, slows the growth of cancer cells, and hinders tumor growth in several body parts.

Foods Rich in Folate

Research has suggested that people with a diet that contains high amounts of folate-rich foods will have a better chance in fighting off cancer. Furthermore, males who eat the recommended amount of folate daily decrease their risks of getting pancreatic cancer significantly. Examples of folate-rich food include:

  • Orange juice
  • Most breakfast cereals
  • Salad with spinach and/or romaine lettuce
  • Beans, including pinto, black, navy, lima, and kidney beans
  • Collard and turnip greens
  • Lentils
  • Cabbage
  • Avocados
  • Okra
  • Broccoli
  • Beets


Spices are typically used to add flavor to food, but several spices also have strong cancer fighting properties, such as antibacterial agents that help to ward off inflammation, infections, and poor health.

  • Oregano: Oregano contains arrays of powerful antioxidant agents, including quercetin. As aforementioned, quercetin is a powerful cancer-fighting agent. One teaspoon oregano equals eating two cupfulls of grapes.
  • Garlic: Research suggests that garlic helps fight a series of different types of cancers, including colon, prostate, and stomach cancer.
  • Curcumin: According to the Journal of Nutritional Biochemistry, curcumin may be linked to preventing brain cancer. In addition, a 2008 Cancer Prevention Research study suggests that curcumin helps to stop breast cancer cell invasion and movability.

Regardless of the type of cancer, eating the right foods is a powerful start in ensuring you’re doing your best to protect yourself.

This information was provided by Kaitlin Wilson of Her organization specializes in asbestos cancer legal issues and has state specific information for all 50 states, including states with high incidence of asbestos cancer such as California, Florida, and New York.  

You’ve probably, at some point, heard someone say the phrase “An apple a day will keep the doctor away.” Since then you probably even gloat in happiness every time you take a bite from the delicious fruit because, let’s face it, you’ll never EVER have to see a doctor again! Right!?

I hate to break it to you but this saying might be a tad misleading. The saying itself, I believe, is meant to be a catchy way to remind yourself to eat well regularly rather than taking it literally.

If I ate an apple (or anything for that matter) every day of my life I would totally get sick of it and never want to see one again, let alone eat another. We’re human. That’s how we work. We get bored of ingesting the same thing over, and over, and over.

This way of eating will lead to binging – and binging, in the nutrition industry, is the devil.

Enter, variety.

If you want to avoid doctors, or better yet, sickness, then what you want to do is eat a diet of variety. Not a lot of one thing, but a little of a bunch of things. This is a great way to make sure your body is getting all of the nutrients it needs in order to perform at its greatest potential.

If you were to continuously eat the same foods then your body would only receive the nutrients found in those particular foods. Thus your body would be missing out on a ton of nutrients and, in the long-term, could lead to nutrient deficiencies.

You don’t want that. Trust me. So here’s what you can do…

If you are the type of person to always eat chicken, try changing it up. Eat some beef, or try some of my scrumptious cumin spiced pork chops. You’ll take in different nutrients by eating different kinds of animal protein. Or even try swapping for fish. It’s a great way to still get your macros, but pick up some fish oil simultaneously. Talk about killing two birds with one stone.

Look at that, you’d have two extra birds to cook for dinner the next night too.

Also, do your absolute very best to try a new vegetable every week. I take this challenge myself and have been amazed with how many awesome veggies there are that I never even knew existed. You honestly don’t know until you try.

When piecing a meal together make sure you’re including all three macronutrients and try to get a little of every colour in there too. Lacking some red? Add some berries. Purple? Eggplant. Doing this will ensure you’re grabbing every nourishing nutrient your body wants so it can thrive!

Do your body a favour and eat a diet of variety. You will feel more energized and ready to tackle any obstacle life puts in your way. What are you waiting for?

*There were no birds harmed in the publishing of this post.

What are some tips that YOU like to do to make sure you’re eating a wide variety diet?

Follow Shane on TwitterLike Shane on Facebook.

If you enjoy this article and would like to receive other similar articles directly to your email inbox please make sure to subscribe to So Healthy Nutrition.