Top Health-Boosting Foods

Top Health-Boosting Foods

By Leslie Vandever

No matter where you look—the Internet, TV, even your phone—someone is saying that this diet or that diet is best for your health. Or they’re telling you that, suddenly, foods you’ve always eaten are terrible for you, while the ones you’ve always avoided are now the best of all.

It’s confusing, frustrating and not a little aggravating.

So, which foods really are the healthiest? When we’re at the grocery store or in a restaurant, which foods make the top two goals: healthiest and best-tasting? Let’s start by deciding what we mean by “healthiest.”

To reach and maintain optimum health, several factors apply:

  • Nutrition—beneficial vitamins, minerals, enzymes and trace elements
  • Calories—how many, where they come from, and beneficial or not
  • Fat—the good fats (unsaturated, polyunsaturated) or bad fats (saturated or trans-fats)
  • Cholesterol—good (HDL—high-density lipoprotein) or bad (LDL—low-density lipoprotein)
  • Fiber—how much, what kind (soluble or non-soluble)
  • Sugar—what kind and how much

So, now we know what we’re looking for. The healthiest foods for the healthiest you include:

  • Almonds—these tasty nuts are high in fiber and Vit. E, rich in calcium and magnesium. The fat in these tasty nuts is monounsaturated, an HDL that helps lower cholesterol. They’re high in calories, so limit helpings to seven almonds once a day.
  • Blueberries—a delicious source of fiber and Vit. C, an antioxidant that protects cells from damage, and rich in phytonutriants (plant chemicals that promote health).
  • Beans—they’re low in fat and high in protein, phytonutriants and fiber.
  • Apples—Rich in Vit. C and packed with soluble fiber, which helps lower blood glucose and cholesterol levels.
  • Oily fish—choose salmon, tuna, sardines, herring, and mackerel. These fish are high protein and low in saturated fat. They’re also rich in omega-3 fatty acids, which help lower bad cholesterol (LDL) levels, blood pressure and decrease triglycerides.
  • Spinach and kale—Spinach is rich in Vit. C and magnesium. It’s also high in fiber and packed with carotinoids, which help protect against heart disease, some cancers and age-related vision problems like night blindness. Kale is high in fiber, low in calories (like spinach) and is rich in antioxidants and Vit. K.
  • Lean meats—these are high in protein, B vitamins, Vit. E, iron, zinc and magnesium. Look for the leanest cuts of beef or trim off fat (to keep saturated fat level low) or boneless, skinless chicken or turkey breasts.
  • Broccoli—this veggie is has plenty of fiber and is packed with phytonutriants, Vit. C, Vit. A, and folate. Steam lightly; overcooking leaches the nutrients.
  • Sweet potatoes—these orange vegetables are packed with beta-carotine, Vit. C, Vit. B6, and potassium. They’re also fat-free and high in fiber.
  • Good oils—choose extra virgin olive oil (EVO). It’s high in monounsaturated fat, which helps to lower cholesterol. Also a good source of Vit. E, antioxidants and oleocanthal, which reduces inflammation. Canola oil is another good choice.
  •  Low-fat dairy—choose low-fat yogurt, milk and cheeses for plenty of protein, Vit. B12, and protein to help round out your diet.

Eating healthy is easy, really. Eat lots of vegetables and fruit; stick to wholegrain breads, cereal and pasta; lean meats and oily fish; and low-fat dairy foods. Eat them fresh. Nix sugar, high-fructose corn syrup, and avoid processed and fast foods whenever you can.

For a helpful nutrition chart, check out this one. And for a great source of information about

health and medical matters, click here.

Leslie Vandever is a professional journalist and freelance writer. She also writes a blog about living well with rheumatoid arthritis called RheumaBlog, under the pen-name “Wren.” In her spare time, Vandever enjoys cooking, reading and working on the Great American Novel.







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Going Towards a new Venture! Please Join me over at my new blog! I hope you enjoy my new look and new inspiration. May God continue to bless you in Jesus name!

Don’t forget to like me on Facebook to stay updated on blogposts, updates and so much more. Thank you!

Please Click  the following Image if you would like to read more about my new direction and my reasons behind it.

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Helpful Tips for New Moms

Helpful Tips for New Moms

By Leslie Vandever

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These days, it seems like new mothers have the world—almost literally—at their fingertips. Between the Internet, cable TV, smartphones and tablets, just about any question you might have about caring for your new baby can be answered in moments. Being a super-mom is a breeze.

 Isn’t it?

What the slick websites often gloss over as they shout about the five best baby foods, the perfect diaper/laptop/baby carrier, the latest fashions for the well-dressed 9-month-old, and baby’s first smartphone is you. Mom. You’re not even used to being called “mom,” yet, let alone feel like you’ve got it all under control.

So if you’re feeling a little low, a little let-down and you’re singing the blues, well, don’t worry. You’re normal.

The high estrogen and progesterone levels your body ramped up and maintained during your pregnancy are no longer needed, so they’re dropping rapidly back to normal. These hormones can play havoc with your mood. Being happy, then sad, then tearful, then angry and then happy again in the same 15-minute-stretch is normal.

Tip 1: Remember you’re only human. Your body is changing again. It can’t help but stir up your emotions. It will get better.

After the baby is born, your internal organs suddenly have all kinds of space in there again. Your stomach isn’t squashed up against your lungs, no one is kicking your liver or elbowing your spleen, and your intestines are slipping back into their spacious old nest below your belly-button. Your whole body is reverting back, as much as it can, to its pre-pregnancy shape. You can almost hear it saying “ahhh.”

Tip 2: Forgive yourself if you’re not feeling great. Change is never comfortable.

Since you came home with the baby, you haven’t slept more than a couple of hours at a stretch. There’s always something to do: feed her, burp her, clean her up, rock her to sleep, put her in her crib. Then the laundry needs to be done, and that supper isn’t going to cook itself. And then the baby will cry, and you’ll change her diaper. Then she’ll be hungry, so you’ll feed her, and… and… and.

Tip 3: Don’t be embarrassed to ask a relative or friend for help, even if it’s just for an hour or so now and then. During your hour or so off, you’re only allowed to care for yourself. Get a manicure. Take a long nap. Read a book, or go out for a coffee with a friend. Do anything, but do it for you.

 When you read about motherhood on the Internet or see moms on television and in movies, it seems like they’re so good at the whole thing. They don’t want to cry when the baby cries. They’re always patient and gentle. Their babies look like perfect little bundles of happiness. So what’s up with you? Are you a sub-par mom, or what?

Tip 4: Keep it real. You’re doing just fine at motherhood. Remember the baby didn’t come with a manual, and you’re learning on the job. Remember to give yourself credit for every single thing you do right.

You keep telling yourself you’re doing just fine, but down inside you’re feeling worthless or guilty. It seems like the “baby blues” ought to be over by now, but they’re not. In fact, they’re getting worse.

Tip 5: If you’re feeling low and depressed, and the feeling isn’t going away or getting better, talk to someone. Talk to your partner, or a relative, a friend or your pastor. Or call your family doctor and let her know how you’re feeling. She can help you get back on track.


For more information about your health, click here.

Leslie Vandever is a professional journalist and freelance writer. She also writes a blog about living well with rheumatoid arthritis called RheumaBlog, under the pen-name “Wren.” In her spare time, Vandever enjoys cooking, reading and working on the Great American Novel.


Entering the Promised Land

And there we saw the giants, the sons of Anak, which come of the giants: and we were in our own sight as grasshoppers, and so we were in their sight. Numbers 13:33

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Many times people want to remind you of who you used to be and what you use to do when in all reality your past is not who you are now, especially if you have accepted Christ into your life.

When God was leading the Israelites (who were slaves in Egypt) into the promised land, they had went to survey the land which GOD was about to give them. Many of them came back fearful, not on the bases of what they saw, but of how they saw themselves.

Christ Transforms us in a way that He creates a new thing, we are a NEW CREATION. You can either continue to see yourself on the basis of who you used to be or understand that your GOD goes before you and has instilled within you, GREATNESS.

Don’t be pushed by your past be lead by your dreams.

I’m sure you’ve seen this phrase floating around some where on the net. Sometimes the fear of our past can push us where we don’t want to go. You are more than what the Crowd is or says you are, you are more than your past. You have the strength that All Mighty GOD has given you through the Sacrifice of Jesus Christ.

You are more powerful than you can ever imagine.

As you go through this week, Face your fears. No matter what they are because they are based on your past not on your present, nor how Great your GOD is. You are stronger, smarter and more talented than what your past can ever say about you.

Rise up with Faith and you will see GOD open new dimensions in your life. ♥

Be Blessed!

Hosanna in the Highest!!!

For His Love & Glory,

Top 5 Fab Fabrics of the Week! Storms.

Then they cried out to the LORD in their trouble, and he brought them out of their distress. He stilled the storm to a whisper; the waves of the sea were hushed. Psalm 107:28-30

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Ahhh… The inevitable storms of life.

Storms come and go, one thing we know for certain is that we all go through them. No one has a special “get out of storm” card.

It’s through the storms of life that builds and molds us. That actually let’s us see who we really are and what we truly believe.

This is what God calls ‘The testing of our hearts’

Search me, God, and know my heart; test me and know my anxious thoughts. Psalm 139:23

I think the most beautiful thing about going through the Storm, is knowing that ALMIGHTY GOD is right there with you allowing you to go through the storm so you know when you are weak, He is made strong.

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This is just a reminder that sometimes what we deem hindrances can actually be blessings indisgusie. To many times we want whats convenient and whats perfect.

Storms remind us of the ever changing weather we call our lives.

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We’re not perfect and niether is our lives. God is perfect right in our imperfectness. We try so hard to keep up with the trends, with what others are or not doing with “reality” tv. When in truth we should concentrate more on our own lives and those around us.

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Have you ever heard of the Perfect Storm, I’m sure you’ve seen the movie with George Clooney with a tiny boat and a massive sea.

In retrospect that’s life. We’re on this boat called FAITH. And the raging seas and storms of life seem to challenge this boat. But this boat has a Captain and a Crew.

When we’re overly concerned about how massive the wave is or the Storm that is hitting us at the moment we can get lost and be overwhelmed. We can forget those around us and be crushed by the pressure, but when we look to the one who calms the seas, who calms our hearts we are given the opportunity of just seeing how small we are compared to HOW GREAT our GOD is.

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This weeks inspiration on fabrics are the Storms that seem big but actually are small compared to how AWESOME our GOD is. Stay in faith and you will see that no matter what you go through GOD’s strength always shines through. You will make it and you can do all things through Christ who gives you Strength. Don’t ever doubt the Power that GOD has and the LOVE HE has for you. He is Worthy, Faithful and will not ever leave you.

Thank you Jesus for Calming the seas. ♥

Be Blessed!

Hosanna in the Highest!!!

For His Love & Glory,