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.

Inflammatory Foods That You Should Watch Out For!

 
According to the World Health Organization (WHO), INFLAMMATION is the clear culprit in many chronic diseases that kill millions of people every year.  Some of these chronic diseases caused by inflammation include both heart disease and cancer.
 
An estimated 17.3 million people died of cardiovascular related disease in 2008 alone, while cancer caused over 7.5 million deaths during the same period.  Not only that, but millions more are diagnosed with debilitating and terminal diseases caused by inflammation each and every year.  The numbers are also increasing when it comes to deaths and diagnosis of inflammatory diseases, which is very scary.  In addition, what many people don’t know is that inflammation at the cellular level is also implicated in such health issues as food allergies, asthma, weight gain and premature ageing.
 
For our readers who are interested in the medical definitions of inflammation (which has changed dramatically even in recent years), you can visit the British Journal of Sports Medicine for some analysis.
 
Recent studies and research have now proven that by living a healthier lifestyle through good nutrition and fitness, we can reduce our risk of inflammatory diseases quite dramatically.  This includes reducing our risk of heart disease, premature ageing and cancer in addition to reducing our allergic responses and even asthma itself.  By eating more foods with anti-inflammatory agents and properties, we can now directly link that to a reduction in our body’s inflammation.  On the other front, by limiting and restricting consumption of inflammatory causing foods, we can also reduce our risk of inflammatory diseases in the same way.
 
Want to learn more about inflammation?  Dr. Joel Kahn, a cardiologist explains here.

 

Here are the 9 inflammatory foods that you should watch out for:

 
 

 

Inflammatory Food #1 > Sugar causes severe inflammation

 
Found in most processed and packaged foods and drinks, sugar is everywhere.  Not only does refined sugar increase your risk of weight gain/obesity but it also increases your chances of developing type 2 diabetes and metabolic syndrome.  Always check labels when purchasing processed or packaged foods as most soft drinks, fruit juices, baking aisle products and candy contain huge amounts of refined sugars.  They are often labeled under different names (not ‘sugar’) that include sucrose, sorghum syrup, maltose, golden syrup, fructose, dextrose and corn syrup.  Instead of consuming packaged products containing dangerous sugar that causes body inflammation, try eating healthy foods with natural sugar (but not too much).  These include various types of berries, fruits, dates and figs.  When cooking, try substituting inflammation causing sugar with molasses, stevia, agave syrup or honey.

 

 

Inflammatory Foods #2 > Dairy Products

 
More than half of the world’s population cannot digest milk.  Although we grew up believing that milk and other dairy products are extremely healthy, they actually cause inflammation throughout the body.  Dairy produces an inflammatory response to those who are intolerant as well as those that are tolerant to dairy (which many people don’t know) and this includes digestion problems, stomach discomfort, cramps, constipation, diarrhoea, hives, acne, asthma and skin rashes.  Dairy products that cause body inflammation are found in milk, cheese, yoghurt (obviously), but also in many cereals, cream sauces, cakes, crackers and even cookies, so watch out and always read the labels!

 

 

Inflammatory Food #3 > Red Meat and Other Processed Meats

 
A problem for those who are omnivores, red meat and other processed forms of meat cause inflammation.  From steak to lamb and from pork to other red meats, these inflammatory foods contain a molecule called Neu5Gc that stimulates an unwanted immune response after meat consumption.  This molecule triggers a chronic inflammatory response that has been directly linked to both heart disease and cancer.  In addition, both the American Institute for Cancer Research as well as The World Cancer Research Fund warn that any processed meats that have been chemically preserved, salted, cured or smoked can increase your risk of inflammation that causes colon, rectal, lung and oesophageal cancers.  Try limiting your red meat consumption and take out processed meats from your diet completely!

 

 

Inflammatory Food #4 > Alcohol

 
Unfortunately for some people, drinking alcohol regularly will increase the inflammation in your body.  This inflammatory response is usually seen in the oesophagus, liver and larynx … which may lead to cancer and tumour growth.  Try reducing your alcohol consumption, and in addition, try drinking green tea and other anti-inflammatory drinks to reduce inflammation.

 

 

Inflammatory Food #5 > Trans Fat

 
Not only does trans fat increase your unhealthy bad cholesterol, but it also promotes inflammation and insulin resistance.  The result?  An increase in heart disease and metabolic syndrome risk right away.  Because foods prepared with partially hydrogenated vegetable oils contain high levels of trans fat, stay away from them!  These inflammatory foods include such things as commercially baked foods, fast food in general, deep fried foods, vegetable oil, vegetable shortening and margarine.  Always read labels!

 

 

Inflammatory Food #6 > Vegetable Oils

 
There’s lots of misinformation when it comes to vegetable oils. On one hand, many people believe it is the healthiest form of oil while other say they are cancer causing.  We tend to believe the latter.  The ratio of omega-6 to omega-3 fatty acids in our diet can affect the level of inflammation in our body.  If we consume a lot of veggie oils like sunflower, cottonseed, grapeseed or safflower, we will have too much omega-6 fatty acids compared with omega-3 fatty acids.  The result is an increase in inflammation within our bodies.  They are also commonly used in restaurants as well as home cooking.  Replace omega-6 rich oils with types that have a better balance between omega-6 and omega-3 fatty acids such as extra virgin olive oil or macadamia nut oil.

 

 

Inflammatory Foods #7 > Refined Grains

 
Just liked refined sugars mentioned above, refined grains also promote the onset of cancer, diabetes and coronary disease caused by inflammation.  Remember that refined grains (versus natural grains) have been completely stripped of many good nutrients such as Vitamins and fiber, so you’re only consuming calories.  Refined grains include white flour, white rice, noodles, white bread, pastas, biscuits and cereals.  Try to reduce these or not even touch them.

 

Inflammatory Foods #8 > Artificial Food Additives

 
Inflammatory response is elevated when we consume foods with artificial additives or artificial coloring.  From MSG (seasoning) to aspartame (sweeteners), artificial food additives are most prevalent in pre-packaged and processed foods.  Try to cut down on these and prepare nutritious and fresh foods yourself.

 

Inflammatory Foods #9 > Feed Lot Farm Animals

 
Just like in vegetable oils, feedlot animals also have a pro-inflammatory high omega-6 to low omega-3 fatty acid ratio.  This is because many animals from feedlots are fed a typical grain, soybean and corn diet that causes inflammation.  Try replacing feedlot animals (if you eat meat) with free range options that contain higher levels of healthier omega-3 fatty acids.

 

As you can see from this list, eating a balanced, nutritious, plant based whole foods diet will help reduce your risk of inflammation.  This will in turn reduce your risk of many diseases including cancer and heart disease.

MANGO INFOGRAPHIC – Top Health Benefits of Mangoes, Nutritional Data, Interesting Facts and Mango Recipes!

 
The Just Add Good Stuff INFOGRAPHIC SERIES introduces our Mango Infographic. We LOVE manoges! We hope you like it!

 

PLEASE SHARE WITH YOUR FRIENDS AND FAMILY!

 

Just Add Mango! The mango is often referred to as ‘the king of the fruits’ because it is one of the most popular, nutritionally rich fruits with a unique and amazing flavor, fragrance, taste and health promoting qualities. Mangoes are very high in dietary fibers, vitamins, minerals and anti-oxidants. Here is the Just Add Good Stuff Mango Infographic:

 

 

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

1. mangoes are rich in pre-biotic dietary fiber which aids our digestion
2. very high in poly-phenolic flavonoid antioxidants
3. mango is high in potassium for heart health & lowers blood pressure
4. rich in copper for production of enzymes & red blood cells
5. mango protects against colon, breast, leukemia & prostate cancers
6. clears clogged pores and eliminates pimples
7. very rich in vitamin A which promotes good eyesight
8. mango alkalizes the entire body helping to maintain pH balance
9. good source of vitamin E which improves sex drive
10. mangoes are great remedy for sun stroke and heat stroke

 

Mango Nutrition Facts as described on our Mangoes Infographic

• Serving Size = 1 cup of sliced mango
• Calories = 107
• Calories from Fat = 4 g
• Total Fat = 0.45 g
• Cholesterol = 0 mg
• Sodium = 3 mg
• Potassium = 257 mg
• Total Carbohydrate = 28.05 g
• Dietary Fiber = 3 g
• Sugars = 24.42 g
• Protein = 0.84 g
• Vitamin A = 25% RDI
• Vitamin C = 76% RDI
• Calcium = 2% RDI
• Iron = 1% RDI

 

Healthy Mango Recipes on our Mango Infographic

1. Mango Cinnamon smoothie
2. Mango Coconut dessert balls
3. Mango Monster salsa

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

 

Things You May Not Know About Mangoes as described on our Mango Infographic

• Mangoes are native to South Asia & can fruit even after 300 years
• Mango leaves help normalize insulin levels in the blood, aiding in DIABETES prevention & treatment.
• Ripe, ORGANIC and fresh mangoes are the most NUTRITIOUS.
• Look for UNSULFURED ORGANIC dried mango.
• The peel is rich in phytonutrients, carotenoids and polyphenols
• Keep them at room temp in paper covers to ripen
• Unripe, raw, green mango are used in of pickles, jam & chutney
• National fruit of India, Pakistan and the Philippines
• Recent research has shown that mangoes are important in the fight against many types of cancers

 

The Just Add Good Stuff Mango infographic (we also call it our dark chocolate 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 Mango infographic will be updated whenever necessary, as studies and clinical research provides us with more insight into the health benefits of Mango which would affect our Top 10 Mango health benefits. In addition, we constantly experiment with uses of mangoes in various dishes, so our recipes will also reflect that. Lastly, if we find any more interesting facts and figures about Mango in general, we will also update the ‘Did You Know?’ section of our Just Add Good Stuff Mango 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.

INFOGRAPHIC > The Impact Exercise On Heart Health

Did you know? The major risk factors for heart disease include: tobacco use, physical inactivity, obesity, poor diet and genetics? Over 250,000 deaths occur each years as a result of inactivity! People with active lifestyles through exercise, training and working out have a 45% lower risk of developing heart disease then someone who doesn’t. Benefits occur even with low intensity exercise like walking or jogging. Now that is a major impact of exercise on your heart health!
 

 
 

Exercise Benefits the Heart in Many Ways

There are 3 major health benefits to exercise when it comes to heart health. Here are the 3 great main benefits in no particular order:
 

#1 | Exercise Improves Strength

The heart is a muscle, and gets stronger with exercise. Exercise also enables the heart to pump more blood through the body when required. In addition, exercise lowers resting heart rate as the heart is now more efficient in moving blood through your systems when required.

 

#2 | Exercise Has Positive Effects on Risk Factors

Some of the great health benefits of exercise and training include: reduction in blood pressure and weight loss. As well, other positive effects on risk factors include an increase in good cholesterol and decrease in bad cholesterol in our blood stream. This helps in reducing heart disease and heart attacks.

 

#3 | Exercise Increases Aerobic Capacity

Being active will improve your body’s ability to transport and use oxygen. As well, exercise will reduce fatigue when performing every day activities. Training will also improve vascular wall function.

 

Let’s Get Moving and Exercise!

Here are some easy ways to incorporate training and exercise into your daily routine. Firstly, take stairs and not the elevator if you’re at work. This burns 7 calories per minute for a 150 pound person and for an extra exercise boost, take 10 minutes on your lunch break to go up and down stairs in your work building. Secondly, you can try biking to work instead of driving or taking public transit. A half hour commute on the bike burns about 140 calories for a 150 pound person. You will get fresh air, and help your health and the environment at the same time! If you are biking in the sun, you’ll get your daily required dose of Vitamin D as well! Thirdly, sit on an exercise ball at work. By doing so (instead of sitting stationary on a chair), you can burn an additional 30 calories per work day. Use the exercise ball for quick training breaks too. Lastly, walk to lunch or coffee. A leisurely 10 minute walk burns about 50 calories. Grab a co-worker to join you and pick up the pace!
 
This Impact of Exercise on Your Heart Health Infographic is brought to you by the Regional Medical Center of San Jose. Thank you!