Big Cabbages

Eating An Antioxidant Rich Diet

Antioxidants are anti agers. Antioxidants are immune system boosters.

Eating a diet rich in antioxidant foods is an essential part of feeling young and looking young. If you want younger looking skin you need to nourish your body and I guarantee you antioxidant foods will show on your skin. While this may sound like just good common sense there are many people who don’t eat enough fruits and vegetables (5 and 5 daily). They get very few antioxidant rich foods and opt for quick processed foods instead. It’s simple to get enough antioxidants in your diet if you shop color, shop fresh and with a high antioxidant diet in mind. You can prepare quick delicious meals (even cooking for kids) with fresh ingredients. I’ll share some really quick and delicious menu ideas with you too.

Antioxidants are vitamins and other nutrients that boose your immune system and help prevent damage to the heart and other tissues.

An antioxidant rich diet includes plenty of Vitamin C, Vitamin E, Cartenoids, Bioflavinoids, and Beta – Carotene.

I’m sure most of you have heard of all these antioxidants and are aware they are supplements you can take, but they’re in your food. There’s no need to take, what do we have there, 6 or more supplements a day. You can get all of them in an antioxidant rich diet full of fruits and vegetables, nuts, beans, herbs and tea. You do need all of these because they work together and on different parts of the body, but with a varied diet and a focus on color you’ll get what you need.

When you go to the store put the most colorful fresh foods you can find into your basket. Once you get to checkout your little pile of food will look so healthy the check out gals will want to come for dinner. What do you have? Lots of delicious food that are high in antioxidants. Your antioxidant rich diet.

Things to include in your antioxidant diet

Fresh Fruits and Vegetables

Berries – blueberries, blackberries, cranberries, strawberries and raspberries – when fresh are not available choose the frozen or stock up in the summer months and you can freeze berries easily.
Apples – red delicious, granny smith and gala in order of highest amount to lowest amount of antioxidants, but all are great.
Plums and Prunes
Black and Red Grapes
Pomegranates
0ranges
Pineapple
Cantalope
Peaches
Pears
Kiwi

Asparagus
Avocado
Alfalfa sprouts
Beets
Broccoli
Cabbage
Carrots
Celery
Green beans
Dark green lettuce
Spinach
Cayenne peppers
Green chile peppers
Sweet peppers
Russet potatoes
Tomatoes

Nuts, Teas and Herbs

Teas – black, greens and oolong
Herbs – garlic, cayenne, cinnamon, cloves, oregano
Nuts – pecans, hazelnuts and walnuts are especially high in antioxidants

Quick and Healthy Ways to Eat Those Antioxidant Rich Foods

Breakfasts

Whole grain cereal with fresh fruit

Plain yogurt mixed with fresh fruit

Wheat bagels with low sugar plum jam

Fruit Smoothies

Omelet with veggies – peppers, tomato, mushrooms, onions

Jello – I almost always have jello mixed with fruit around. My favorite is with crushed pineapple, whole berry cranberry sauce and walnuts. Add nuts and fruit of your choice.

Beverages

Drink tea instead of coffee – There are tons of wonderful varieties and all contain antioxidants.

Fresh squeezed orange juice, grapefruit juice or good unsweetened apple juice – the juice section of your grocery store has some great organic juices that aren’t full of sugar. Some are more affordable than others.

Lunches – you can easily pack these.

Whole wheat veggie bagel – include cream cheese, poupon mustard, alfalfa sprouts, tomato, cucumber and spinach (you can easily add tuna to this and swap out for the cream cheese)

Fresh veggies and garlic spinach dip – carrots, celery, broccoli, peppers, cucumbers

Sliced apples and pears with cheese, add some pecans and fresh figs

Fresh fruit salad with honey lemon poppy seed dressing

Yogurt with fruit, nuts and granola

Celery and peanut butter – I like to mix ground flax seed in the PB and top with dried cranberries

Green salad topped with olives (black or green) feta cheese, dried cranberries and walnuts with vinagrette dressing

Homemade vegetable soup – you can make a big batch of this quickly on the weekend then freeze and microwave

Dinners

Chicken fajitas – top with peppers, onions, black beans and avocados and salsa

Black Bean Quesadillas with tomatoes, lettuce, peppers, and olives

Broccoli stir fry with walnuts, red pepper and sesame seeds

Red Cabbage and carrot asian slaw

Baked potato topped with broccoli and cheese

Pasta with clams and tomatoes, olive oil, garlic

Wild rice pilaf with veggies and spices

Salmon with cucumber, yogurt and dill sauce

Chicken strips sauted with colorful peppers, garlic, olive oil with spinach linguini

Spaghetti with homemade marinara sauce.
French bread with olive oil mop with tons of garlic, oregano and romano cheese and a green salad loaded with veggies

Green Chile Stew – You can make this with or without meat. I like both ground beef and cubed beef, potatoes, green chiles, garlic, onions, tomatoes, pinto beans, a bit of oregano and a tortilla for sopping up the broth.

Desserts

Fresh Fruit!
A bowl of fresh pineapple, berries, banana topped with lemon curd is my favorite. We can eat this most any night of the week.

Organic Flaxseed is a superfood you’ll want to add to your anti aging food and healing herb list.

American diets are overloaded with saturated fats and are generally lacking in unsaturated fats. The good fat, omega 3 fat (alpha linolenic acid (ALA), like that found in organic flaxseed is an essential requirement to every diet. Adding omega 3 from organic flaxseed can not only keep your heart healthy and arteries clear, it’s been shown to help lower cholesterol, reduce high blood pressure and reduce risks of strokes and cancer (especially breast and colon).

And That’s Not ALL

More Benefits of Organic Flaxseed

Flaxseed is anti inflammatory (used to relieve pain and inflammation). It’s been shown to benefit people with inflammation from rheumatoid arthritis.

Organic Flaxseed has estrogen-like substances called phytoestrogens which can help stabilize hormonal levels and decrease menopausal night sweats and hot flashes much like soy products do.

Lignans in ALA in flaxseed boost your immune system to help combat viruses and bacteria.

Daily Fiber (seed only not the oil) – Organic Flaxseed is high in both soluble and insoluble natural fiber. 2T of ground flaxseed provide approximately 25% of your daily fiber. Organic flaxseed can relieve constipation and is also useful for diverticulitis, gastritis and irritable bowel syndrome.
** MAKE SURE you drink plenty of water when taking flaxseed.**

Healthy Skin and Hair –  Organic flaxseed oil has been show to clear up eczema and other dry skin conditions. Take fresh organic flaxseed regularly and you’ll see a wonderful glow to your skin and shine to your hair.

Where to find organic flaxseed and organic flaxseed oil

For maximum benefits including the fiber and ALA I recommend purchasing seed rather than organic flaxseed oil or a flaxseed supplement. You’ll find organic flaxseed in many grocery stores in the health food section. You can buy it at any health food store or online. I purchase at the local health food store or at Mountain Rose Herbs where I buy in bulk. You can get a pound of organic flaxseed from Mountain Rose for $4.00. They offer quality products and the best pricing I’ve found anywhere online with low shipping to boot.

How to use organic flaxseed

When first taking flaxseed you may want to start slow and work up a bit. For some people the fiber may cause discomfort. You do need to drink plenty of water when taking flaxseed as it is a bulk natural laxative. Take 2-4 T of ground flaxseed daily or 1 T oil. I also suggest you buy whole organic flaxseed rather than a pre-ground product. You will need to grind it for ease of digestion. A simple coffee grinder will do the trick.

You can sprinkle the ground seed into cereal or into most any food including casseroles, smoothies, or in baked goods like muffins and breads.

**Make sure you freeze organic flaxseed and flaxseed oil is refrigerated. Flaxseed oil goes rancid very quickly. DO NOT ever use rancid oil. If you use the oil purchase in small quantity and refrigerate. It should last refrigerated 2-3 weeks. You can freeze the whole flaxseed and just grind enough for daily use.**

**If you are pregnant or nursing a baby or have chronic conditions always consult your doctor before taking any new dietary supplementation**

***For educational purposes only
This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.***