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.






God & the City… ReBranding!? Wha!

“Ask and it will be given to you; seek and you will find; knock and the door will be opened to you. Matthew 7:7

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First and foremost I just gotta Praise HIM!!!!


Thank you JESUS!!

YUP. Yes. Certainly. Why Not?

Is what I am saying to re-branding my current company,  Natural True Beauty where I specialize in doing custom handbags for the discerning customer.

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I feel as though God test’s us. In many ways I feel as though Natural True Beauty LLC was God’s test to me.

Ever since I had decided on what name I would re-brand Natural True Beauty as everything, and I mean everything just made sense and clicked into place. Not only is it going to be a smooth transition, but I truly feel down in my Spirit that this is it.

I found…me.

If that makes any sense. Which it will once I reveal the name.
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Yes, it’s truly me, haha. I’ve noticed that I have changed sooo much. From a single girl, to a happily married mom.

In these last few weeks I have been really calling out to God asking Him what and who does He want me to be. For so long I have been trying to hold on to this image of who I thought I was.

But once Emanuel, my son, came into my life I totally and completely have changed.

I’m not going to bore you with some sob story of how I decided.

But to be perfectly Honest I have been asking GOD for some time about Natural True Beauty and if I should just give up, I’ve been praying and calling out to Him because quite frankly, I began feeling very uninspired. I couldn’t see.

Don’t get me wrong I’ve been thinking about using my Name for quite some time now. It wasn’t until recently for the first time when looking down at my son I began thinking, ‘he’s just him. He doesn’t really care about what you think of him, he doesn’t really care about what other babies are doing or wearing. He doesn’t care that mami & daddy are very tired and he just wants to stay up, no no no, nor how loud he is (he’s very talkative by the way. He likes to voice his opinions). He just does him.‘ It hit me, I have to throw away the old mentality and embrace what God is trying to show me through where I’m currently at and where I’m going.

Once I totally committed to the re-brand,  everything just clicked. I was given a new passion a new vision and most definitely something I thrive on, the creativity that always lets me know that GOD is with me.


 photo IMG_81101_zps08ebf7cf.jpgThis was at a local coffee shop called (Grounds:

I can’t help but be immeasurably thankful! It’s like I hit a wall and I broke through it.

Lately I have been asking my self, who am I, when in truth I should be asking GOD, and once I just waited on the LORD, and moved with his promptings GOD has opened New Doors and a New Year! That I can finally say, YES!

Yes to my blessings, yes to my dreams and yes to my family.

Being a woman is hard work, imagine being a woman on top of being a wife and add being a mom, oh yea and times that by hand-making bags and running my own online business. Time is precious, it’s priceless and it slips by so quickly.

So to save on time I had to throw away my old mentality, that I had to confront because let’s face it, the truth sets us free.

The Old mentality that I thought I could separate the Natural True Beauty from Linda Mendible, keeping up with all accounts etc. trying to “keep up with the Jones” trying hard to be “professh”. It’s just so easy and simple to have my Twitter, pinterest, instagram, etc all under my name. And I just don’t want to project one image and then a whole other image keeping it all the same but different? It just didn’t make sense anymore and I decided that I’m going to do me.

I had to throw away the old Linda and become Linda Mendible. Meaning I had to be true to me at all times. Time is very important to me, stressing about what I’m pining, what I’m posting and what I’m “marketing” logging out from one account to login to another, is to much time wasted. This way I can definitely just be Linda Mendible, I can just be me, and who ever doesn’t like it can bite me, j/k can suck a lemon pop. ha ha.  All jokes aside I finally got my peace, love and everything I need in Christ.

Honey, once I did this I was overcome with peace and empowered! To God be the Glory!!

It’s not easy going through the different seasons that life seems to take us through, but when we confront ourselves asking for the guidance of God, we begin to come out of our cocoons. Natural True Beauty for me was just a shell, a cocoon of what Linda Mendible is going to come out of and soar.

I believe it & I receive it, in Jesus name!

I was so afraid, so so afraid of the judgement of others and what others may think of me and what I’m doing that I fell into a wilderness that I was not at peace and my creativity was stifled. Now, with the guidance of Jesus I saw my fear. And I saw my son, how fearless he was, how unashamed he was to express himself not caring what ‘society’ deems appropriate or cute or even baby like. Haha. So yea I’m letting it all Go because I saw how it was weighing me down.

And he said: “Truly I tell you, unless you change and become like little children, you will never enter the kingdom of heaven. Matthew 18:3

In truth I’m going to do me. What ever happens happens, but I will make sure to stay in Gods peace and grace because it’s the only way I want to live. Its the only way I can live.

Hosanna in the Highest!!!

For His Love & Glory,

ON VACATION! Merry Christmas & Happy Holidays!

For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life. John 3:16

Lord willing, See you all next year!


Hosanna in the Highest!!!

For His Love & Glory,

PEP TALK! Have Faith…

His master said to him, ‘Well done, good and faithful servant. You have been faithful over a little; I will set you over much. Enter into the joy of your master.’ Matthew 25:23

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In life we can decide whether or not we truly believe GOD. Not only in the great things but also in the small. When we remain faithful in our walk with GOD allowing every detail of our lives to surrender to the Holy Spirit we truly start to commune with GOD in a unique way. Letting go of our pride and letting God’s whispers touch our hearts allowing our selves to be moved by His grace. It is only then we start to truly see and come to total surrender.

Today know, as you read and think of the areas you need to cast down on to Jesus, understand that just that small desire is of great worth in God’s sight. That driver you let in on your lane, that smile you gave to someone who seemed bitter. All these things you deem small GOD notices them. Including the sacrifices you make on a daily basis to come closer to HIM. Know that you are not alone and He’s with you in every step. Have faith that God’s got your back no matter what. ♥

Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up. Galatians 6:9

Until Next time! Ciao!

Video of the day: The Power of One

Hosanna in the Highest!!!

For His Love & Glory,

My Point of view…Relationships

So in everything, do to others what you would have them do to you, for this sums up the Law and the Prophets. Matthew 7:12

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You know, before my hubby and I were married, I was a single non-christian girl. It’s a different world out there, and I’ve learned a few things.

1. There is nothing better than a GOD fearing man.

2. GOD is always first then everything else and..

3. Have FUN!

Sometimes, many times we take life to seriously and yes somethings are detrimental and we need to make, on a frequent basis, decisions that affect our daily lives.

But one of the best things in following Christ is totally relying everything on Him. Casting those burdens upon Him.

Knowing Romans 8:28 and establishing, His word on our hearts.

As a woman within a relationship I have found that GOD gives us wisdom on so many levels and on so many different issues that may arise.

But this post is not about Marriage it’s about Relationships. I know what you are thinking, what’s the difference? Well relationships first start with ourselves. To be quite honest I’m tired of seeing woman who are in unhealthy ones.

Let me clarify…I have had the great honor and pleasure of consoling women through breakups, through relationship related decisions, etc.

One thing that I find many women suffer from is the fear of being alone. I think this is a very unhealthy view of relationships in General. Because the most important relationship is the one with You.

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If you’re afraid to be alone, YOU have to confront this issue. Because once you face the fear of being alone you are free to be…well, not alone.

I’ve found that many women may think they know how they should treat others but forget how to first know how they themselves should be treated, especially within a relationship. Any type of relationship.

Too many women look towards a man or the relationships they have with others, to dictate their self worth. This is a distorted perception of self worth and it must be addressed.

Exhibit A: Once I got rid of the fear of being alone and actually learned the hard way, that it is better to be alone than to be with someone who does not love you, I began to appreciate myself more, in turn appreciating others more.

I began to have peace with the thought that ‘being alone is not the worst thing in the world’, which reflected in my decisions especially with the opposite sex.

Every woman and man, should have an opportunity of totally being themselves with just them, learning who they are, and not being afraid of being alone, because the truth is the opportunity to be with someone will always come. photo MeWiththebackofthebag.jpg

I hope that we, as individuals are looking to develop healthy relationships.

I hope as you take this journey in life that you accept who you are in this moment because GOD accepts you no matter what. Learn to be and deal with your own self in a loving and kind manner and you will find that you will have relationships that are more healthy and you will also have the confidence to say “No, I will not allow to be treated this way”. You will be able to not accept certain relationships that can deteriorate you that prevent you from having healthy relationship, because you have a healthy relationship and viewpoint of yourself.

Let go of the fear of being alone, because with GOD, with Jesus you are never alone.

Just my point of view,

Until Next time! Ciao!

Video of the day: Kim Walker – Pursuit 

Hosanna in the Highest!!!

For His Love & Glory,