Red Red Wine

Photo: Isante

What's better way to soothe your conscience on a  Monday morning than a post about how great red wine is for you?!

We've got you covered.

Red wine 

Is red wine good for you? In moderation (1-2 glasses per day)

Red Wine Health Benefits...

· Increases cardiovascular function- Reduces heart attack risks

· Reduces heart disease risk by 25-40% (1 glass per day women, 2 for men)

· Raises HDL (good cholesterol)

· High in antioxidants

· Contains Resveratrol- which appears to stop arteries from getting blocked by fat deposits

Antioxidant- Your New Superhero

Photo: Ano Lobb

Antioxidants are man-made or natural substances that may prevent or delay some types of cell damage.1 (oxidation)  They may prevent and heal colds, flus and even diseases such as cancer, coronary heart disease and even altitude sickness.2.

Look for Beta-carotene, lutein, lycopene, selenium, vitamin A, vitamin C and vitamin E.

You find them in foods that usually have lots of other health benefits too.

Here's a list of foods to chow down on as we embark upon cold and flu season.

To your health!

Paprika

Peppers, red

Red Wine

Rose Hips

Tomato

Watermelon

Apricot

Cantaloupe

Carrots

Egg Yolk

Pumpkin

Squash

Sweet Potatoes

Taro Root

Tumeric

Cabbage

Plums

Blackberries

Blueberries 

Asparagus
Avocado-
Broccoli
Chamomile tea
Coriander
Green Tea
Greens
Olives- Peas

Pistacios
Thyme, 

Almonds

Hazelnuts

Horse Radish

Oats

Onions

Wheat germ- (careful it goes bad quickly)

Help your body absorb more antioxidants by adding fat.  Add walnuts, walnut oil,  olive oil, avocado, etc. to your berry parfait, salad or sweet potato.

High doses of antioxidant can be dangerous, so be careful with supplements.  Just overload on the berries instead!

sources:

1. http://www.nlm.nih.gov/medlineplus/antioxidants.html 

2.http://en.wikipedia.org/wiki/Antioxidant

Protect Your Heart

You can protect yourself and significantly reduce your risk of heart disease.

Diet (& exercise) can help greatly.

Here are some fighters you want in your corner…



Almonds & Almond Butter
· High in poly & mono-unsaturated fats which sweep LDL into liver when they replace saturated fats.
· Almond Butter- maintains cholesterol levels

Avocado
· High in poly & mono-unsaturated fats which sweep LDL into liver when they replace saturated fats.

Bison
· High in Omega 3 which reduces LDL & raises HDL

Cereals with Vitamin B6 & B12
· Protect blood vessel walls

Fats
· Omega 3 & Omega 6
· Cold or Expeller Pressed

Flaxseeds
· High in omega 3, which keeps cell membranes flexible


Oats
· Rich in antioxidants called phenols which protect against damage to LDL. (Damaged LDL sticks to artery walls)

Olive Oil (Extra Virgin & Cold Pressed)
· Omega 3
· Monounsaturated good fatty acids
· High antioxidant

Parsnips
· High in potassium
· High fiber

Pumpkin Seeds
· High in omega 3, which keeps cell membranes flexible

Red red wine
· Increases cardiovascular function- Reduces heart attack risks
· Reduces heart disease risk by 25-40% (1 glass women 2 men)
· Raises HDL (good cholesterol)
· High in antioxidants
· Contains resvetatrol which appears to stop arteries from getting blocked by fat deposits

Salmon
· Omega 3 which reduces LDL & raises HDL
· Lowers triglycerides
· Protects against heart arrhythmia
· Increases flexibility of arteries
· Regulates blood pressure

Soba Noodles (Japanese Noodles)
· High in Rutin- halts and lowers body fat.
· Buckwheat extract- regulates blood sugar
· (!Watch sodium content of soba noodles!)

Tuna
· High in omega 3, which keeps cell membranes flexible

Quinoa (pronounces keen-wa) grain like rice
· High protein (8grams per cup)
· Magnesium, folate, iron
· fiber

Vegetables- Vivid
· Like Red Peppers, Tomatoes & Carrots- rich in Carotenoids which reduce risk of heart disease. (Add a small amount of ‘good fats’ to increase absorption of Carotenoids)

Vegetables- Green Leafy
· ? High in omega 3, which keeps cell membranes flexible

Walnuts
· High in omega 3, which keeps cell membranes flexible

Whole Grains
· Soluble Fiber- Lowers Cholesterol (LDL) and flushes it.
· Fiber (adding 10g a day reduces risk of heart disease by 17%)
· Fights inflammation
· Increases oxygen delivery during exercise.
·

Resources:
1. Eat This and Live- Don Colbert
2. Runners World