{\rtf1{\fonttbl {\f2 Times New Roman;} {\f3 Arial Black;} {\f4 Arial Black;} {\f5 Arial Black;} {\f6

Times New Roman;} {\f7 Times New Roman;} {\f8 Arial Black;} {\f9 Arial Black;} {\f1000000 Times New Roman;} }{\colortbl; \red0\green0\blue0; \red128\green0\blue128; \red0\green0\blue102; \red0\green0\blue0; \red51\green51\blue51; \red49\green49\blue49; \red0\green0\blue102; \red128\green0\blue128; }\viewkind1\viewscale100\margl0\margr0\margt0\margb0\deftab80\dntblnsbdb\expshrt n\paperw12240\paperh15840\pard\sb0\sl-240{\bkmkstart Pg1}{\bkmkend Pg1}\par\pard \ql \li1800\sb0\sl-276\slmult0 \par\pard\ql\li1800\sb0\sl-276\slmult0 \par\pard\ ql\li1800\sb0\sl-276\slmult0 \par\pard\ql\li1800\sb0\sl-276\slmult0 \par\pard\ql \li1800\sb127\sl-276\slmult0 \up0 \expndtw-2\charscalex100 \ul0\nosupersub\cf1\f 2\fs24 1 - \ul0\nosupersub\cf8\f9\fs24\ul You Really Are What You Eat \par\pard\ ql \li1800\sb0\sl-280\slmult0 \par\pard\ql\li1800\ri1758\sb1\sl-280\slmult0 \up0 \expndtw-2\charscalex100 \ul0\nosupersub\cf1\f2\fs24 Recent dietary research ha s uncovered 14 different nutrient-dense foods that time and \line \up0 \expndtw2\charscalex100 again promote good overall health. Coined \u8220?superfoods,\u8 221? they tend to have fewer \line \up0 \expndtw-2\charscalex100 calories, highe r levels of vitamins and minerals, and many disease-fighting antioxidants. \par\ pard\ql \li1800\sb0\sl-276\slmult0 \par\pard\ql\li1800\sb8\sl-276\slmult0 \up0 \ expndtw-2\charscalex100 Beans (legumes), berries (especially blueberries), brocc oli, green tea, nuts (especially \par\pard\ql \li1800\sb4\sl-276\slmult0 \up0 \e xpndtw-2\charscalex100 walnuts), oranges, pumpkin, salmon. soy, spinach, tomatoe s, turkey, whole grains and \par\pard\ql \li1800\sb4\sl-276\slmult0 \up0 \expndt w-2\charscalex100 oats, and yogurt can all help stop and even reverse diseases s uch as hypertension, \par\pard\ql \li1800\ri1613\sb0\sl-275\slmult0 \up0 \expndt w-2\charscalex100 diabetes, Alzheimer\u8217?s, and some forms of cancer. And whe re one might have an effect on \up0 \expndtw-2\charscalex100 a certain part of t he body, it can also affect the health of other body functions and \line \up0 \e xpndtw-2\charscalex100 performance, since the whole body is connected. With the se 14 foods as the base of a \line \up0 \expndtw-2\charscalex100 balanced, solid diet, weight loss gimmicks and other fly-by-night programs can become a \up0 \e xpndtw-3\charscalex100 thing of the past in your life. \par\pard\ql \li1800\sb27 0\sl-276\slmult0 \up0 \expndtw-2\charscalex100 Conversely, the ill-effects of an unbalanced diet are several and varied. Low energy \par\pard\ql \li1800\ri1579\ sb7\sl-273\slmult0 \up0 \expndtw-2\charscalex100 levels, mood swings, tired all the time, weight change, uncomfortable with body are just a \up0 \expndtw-2\char scalex100 few signs that your diet is unbalanced. An unbalanced diet can cause problems with \line \up0 \expndtw-2\charscalex100 maintenance of body tissues, g rowth and development, brain and nervous system \line \up0 \expndtw-3\charscalex 100 function, as well as problems with bone and muscle systems. \par\pard\ql \li 1800\sb0\sl-280\slmult0 \par\pard\ql\li1800\ri2108\sb2\sl-280\slmult0 \up0 \expn dtw-2\charscalex100 Symptoms of malnutrition include lack of energy, irritabilit y, a weakened immune \up0 \expndtw-2\charscalex100 system leading to frequent co lds or allergies, and mineral depletion that can trigger a \up0 \expndtw-3\chars calex100 variety of health concerns including anemia. \par\pard\ql \li1800\sb0\s l-276\slmult0 \par\pard\ql\li1800\sb8\sl-276\slmult0 \up0 \expndtw-2\charscalex1 00 And since the body is connected, realizing that an unhealthy body will result

in an \par\pard\ql \li1800\ri1629\sb0\sl-280\slmult0 \up0 \expndtw-2\charscalex 100 unhealthy spirit only makes sense. When we nourish our body with these supe rfoods and \up0 \expndtw-2\charscalex100 complement them with other nutrient-den se and healthy fresh foods, our spirit will be \up0 \expndtw-3\charscalex100 vit alized and healthy as a direct result. \par\pard\ql \li1800\ri1718\sb270\sl-270\ slmult0 \up0 \expndtw-2\charscalex100 Many modern diets based on prepackaged con venience foods are sorely lacking in many \up0 \expndtw-2\charscalex100 vitamins and minerals, which can affect our mental capacities as well, and cause \line \ up0 \expndtw-2\charscalex100 irritability, confusion, and the feeling of \u8216? being in a fog\u8217? all the time. \par\pard\qj \li1800\sb0\sl-280\slmult0 \par \pard\qj\li1800\ri2025\sb2\sl-280\slmult0 \up0 \expndtw-2\charscalex100 Superfoo ds can be the basis of a sound, healthy, nutritious solution to curing many of \ up0 \expndtw-3\charscalex100 these ailments and more. \par\pard\ql \li1800\sb0\s l-276\slmult0 \par\pard\ql\li1800\sb0\sl-276\slmult0 \par\pard\ql\li1800\sb0\sl276\slmult0 \par\pard\ql\li1800\sb56\sl-276\slmult0 \up0 \expndtw-3\charscalex10 0 2 -- \ul0\nosupersub\cf7\f8\fs24\ul Superfoods that Help Heartburn \par\pard\q l \li1800\sb0\sl-276\slmult0 \par\pard\ql\li1800\sb28\sl-276\slmult0 \up0 \expnd tw-2\charscalex100 \ul0\nosupersub\cf5\f6\fs24 Heartburn and indigestion make mi llions of people miserable. Continuous digestive \par\pard\qj \li1800\ri1776\sb0 \sl-280\slmult0 \up0 \expndtw-2\charscalex100 problems can be a symptom of overe ating, bad food choices or something more serious. \up0 \expndtw-3\charscalex100 Thankfully simple changes in the foods you eat can provide relief. \par\pard\se ct\sectd\fs24\paperw12240\paperh15840\pard\sb0\sl-240{\bkmkstart Pg2}{\bkmkend P g2}\par\pard\qj \li1800\sb0\sl-275\slmult0 \par\pard\qj\li1800\sb0\sl-275\slmult 0 \par\pard\qj\li1800\sb0\sl-275\slmult0 \par\pard\qj\li1800\sb0\sl-275\slmult0 \par\pard\qj\li1800\ri1590\sb92\sl-275\slmult0 \up0 \expndtw-2\charscalex100 \ul 0\nosupersub\cf5\f6\fs24 A number of foods can trigger heartburn or indigestion by relaxing the band of muscles at \up0 \expndtw-2\charscalex100 the end of your esophagus so it can't keep out stomach acid. By avoiding spicy foods with \up0 \expndtw-2\charscalex100 black pepper or chili powder, garlic and raw onions, ci trus foods like tomatoes, oranges, \up0 \expndtw-2\charscalex100 and grapefruit, fried or fatty foods, alcohol or anything with caffeine such as coffee, tea, \u p0 \expndtw-2\charscalex100 soft drinks, heartburn and indigestion can be greatl y lessened or avoided. \par\pard\ql \li1800\sb0\sl-275\slmult0 \par\pard\ql\li18 00\ri1673\sb10\sl-275\slmult0 \up0 \expndtw-2\charscalex100 For overall healthy digestion and to minimize acid reflux, make sure you get plenty of \up0 \expndtw -2\charscalex100 fiber from a variety of vegetables, non-citrus fruits, and whol e grains. Drink enough \line \up0 \expndtw-2\charscalex100 fluids to help your b ody absorb important nutrients and lubricate food waste, and use \line \up0 \exp ndtw-2\charscalex100 low-fat methods when cooking. Try drinking herbal chamomile tea after dinner or before \up0 \expndtw-2\charscalex100 bedtime, as it\u8217?s believed to have a calming effect on the stomach. Smaller but more \line \up0 \expndtw-2\charscalex100 frequent meals can also help decrease heartburn and ind igestion episodes. Be sure to eat \up0 \expndtw-2\charscalex100 your meals and snacks in a calm, relaxed atmosphere where there\u8217?s little if any noise or \up0 \expndtw-2\charscalex100 distractions. Wear properly fitting clothing that isn\u8217?t tight in the waist and abdominal \line \up0 \expndtw-3\charscalex10 0 area, and don\u8217?t lie down immediately after eating a meal. \par\pard\qj \ li1800\sb0\sl-273\slmult0 \par\pard\qj\li1800\ri1649\sb14\sl-273\slmult0 \up0 \e xpndtw-2\charscalex100 \ul0\nosupersub\cf1\f2\fs24 Make your morning meal oatmea l. It\u8217?s high in fiber, low in saturated fat and cholesterol \up0 \expndtw2\charscalex100 and when combined with skim milk, gives you a calcium-charged bo ost to your day. By \up0 \expndtw-2\charscalex100 adding blueberries or raisins you\u8217?ll be adding some extra iron and potassium into the mix \up0 \expndtw3\charscalex100 for a well-balanced meal. \par\pard\qj \li1800\sb0\sl-273\slmult 0 \par\pard\qj\li1800\ri1632\sb14\sl-273\slmult0 \up0 \expndtw-2\charscalex100 Y ou can't beat turkey if you want a lean, nutrient-packed protein source that'll be easy on \up0 \expndtw-2\charscalex100 your stomach. Turkey is high in niacin, which helps lower cholesterol levels in the blood. \up0 \expndtw-2\charscalex10 0 Chicken without the skin is also a terrific low-fat source of protein. Both ar

e easy to cook \up0 \expndtw-3\charscalex100 either indoors or out. \par\pard\qj \li1800\sb0\sl-260\slmult0 \par\pard\qj\li1800\ri1783\sb38\sl-260\slmult0 \up0 \expndtw-2\charscalex100 Apples and grapes are low in saturated fat, cholesterol , and sodium, and are a great non\up0 \expndtw-3\charscalex100 citrus fruit choi ce for vitamin C and fiber. \par\pard\ql \li1800\sb0\sl-276\slmult0 \par\pard\ql \li1800\sb0\sl-276\slmult0 \par\pard\ql\li1800\sb0\sl-276\slmult0 \par\pard\ql\l i1800\sb59\sl-276\slmult0 \up0 \expndtw-3\charscalex100 3 -- \ul0\nosupersub\cf7 \f8\fs24\ul Superfoods to Stomp out a Cold \par\pard\qj \li1800\sb0\sl-273\slmul t0 \par\pard\qj\li1800\ri1720\sb34\sl-273\slmult0 \up0 \expndtw-2\charscalex100 \ul0\nosupersub\cf5\f6\fs24 Not only do healthy, nutrient-dense foods nourish yo ur body and help the cells grow and \up0 \expndtw-2\charscalex100 reproduce, the y also help arm your body\u8217?s defenses to ward off attacks from germs that \ up0 \expndtw-2\charscalex100 cause colds. Low-fat meats, whole grains, fruits, vegetables and whole grains all play a \up0 \expndtw-3\charscalex100 part in pre paring your body to do battle. \par\pard\ql \li1800\sb0\sl-276\slmult0 \par\pard \ql\li1800\sb9\sl-276\slmult0 \up0 \expndtw-2\charscalex100 Another important co mponent of your anti-cold defense system is water. When your \par\pard\ql \li18 00\ri1639\sb1\sl-280\slmult0 \up0 \expndtw-2\charscalex100 body is dehydrated, i t\u8217?s at an increased risk of germs latching on and not letting go. So be \l ine \up0 \expndtw-2\charscalex100 sure to drink plenty of water and decaffeinate d drinks to help your body stay hydrated \line \up0 \expndtw-3\charscalex100 and ready. \par\pard\ql \li1800\ri1727\sb260\sl-280\slmult0 \up0 \expndtw-2\charsca lex100 Just one cup of yogurt a day may work to keep the gastrointestinal track healthier, which \line \up0 \expndtw-2\charscalex100 can help ward off colds. I t has to be yogurt with live cultures, as this is the key \line \up0 \expndtw-2\ charscalex100 ingredient that helps keep the GI track ready to rumble. And an ad ded bonus to eating \par\pard\sect\sectd\fs24\paperw12240\paperh15840\pard\sb0\s l-240{\bkmkstart Pg3}{\bkmkend Pg3}\par\pard\qj \li1800\sb0\sl-260\slmult0 \par\ pard\qj\li1800\sb0\sl-260\slmult0 \par\pard\qj\li1800\sb0\sl-260\slmult0 \par\pa rd\qj\li1800\sb0\sl-260\slmult0 \par\pard\qj\li1800\ri2305\sb165\sl-260\slmult0 \up0 \expndtw-2\charscalex100 \ul0\nosupersub\cf5\f6\fs24 yogurt - recent studie s suggest regular dairy consumption helps you lose weight or \up0 \expndtw-3\cha rscalex100 maintain a healthy weight. \par\pard\qj \li1800\sb0\sl-280\slmult0 \p ar\pard\qj\li1800\ri1671\sb4\sl-280\slmult0 \up0 \expndtw-2\charscalex100 Garlic contains allicin, an antibiotic that has been shown to prevent complications fr om a \up0 \expndtw-2\charscalex100 cold in some research. Garlic can be added to many of your favorite dishes to spice them \up0 \expndtw-3\charscalex100 up and help you suit up to do battle against cold germs. \par\pard\ql \li1800\ri1614\s b264\sl-276\slmult0 \up0 \expndtw-2\charscalex100 It\u8217?s been said an apple a day keeps the doctor away. Well, so can an orange. One orange a \line \up0 \ex pndtw-2\charscalex100 day provides your recommended daily allowance of vitamin C . Oranges are also \line \up0 \expndtw-2\charscalex100 abundant in flavonoids, w hich helps your body\u8217?s cells regenerate and stay healthy and \line \up0 \e xpndtw-2\charscalex100 strong. Green bell peppers are the vegetable family\u8217 ?s best vitamin C source. Add them to \line \up0 \expndtw-2\charscalex100 a sala d, or simply slice one up and eat it raw. Flavonoids are also found in peppers. You \line \up0 \expndtw-2\charscalex100 may even want to prepare a green peppe r dip seasoned with garlic for an added germ-\line \up0 \expndtw-3\charscalex100 kicking effect. \par\pard\ql \li1800\sb0\sl-280\slmult0 \par\pard\ql\li1800\ri1 726\sb1\sl-280\slmult0 \up0 \expndtw-2\charscalex100 Lean ground beef, especiall y when prepared with a bit of garlic, can maintain cell health \up0 \expndtw-2\c harscalex100 and fight off illness. It\u8217?s a good source of protein, seleniu m and zinc, and when eaten \up0 \expndtw-3\charscalex100 with a bit of tomato, i s a great defense during cold season. \par\pard\ql \li1800\sb0\sl-276\slmult0 \p ar\pard\ql\li1800\sb0\sl-276\slmult0 \par\pard\ql\li1800\sb0\sl-276\slmult0 \par \pard\ql\li1800\sb56\sl-276\slmult0 \up0 \expndtw-3\charscalex100 4 -- \ul0\nosu persub\cf7\f8\fs24\ul Superfoods for Fighting the Flu \par\pard\ql \li1800\sb0\s l-276\slmult0 \par\pard\ql\li1800\ri1602\sb8\sl-276\slmult0 \up0 \expndtw-2\char scalex100 \ul0\nosupersub\cf5\f6\fs24 Breakouts of the flu are responsible for m illions of lost hours at both work and home each \up0 \expndtw-2\charscalex100 y

ear, not to mention many miserable days trying to recover. If you\u8217?re wond ering what \up0 \expndtw-2\charscalex100 you can do to naturally boost your immu nity and prepare your body\u8217?s defenses, study the \up0 \expndtw-2\charscale x100 foods you\u8217?re eating, look at your family\u8217?s meals, and make the changes needed to ensure \up0 \expndtw-2\charscalex100 everyone is eating a well -balanced diet abundant in nutrient-dense fruits and vegetables, \up0 \expndtw-3 \charscalex100 low-fat proteins, and complex carbohydrates. \par\pard\ql \li1800 \sb0\sl-280\slmult0 \par\pard\ql\li1800\ri1678\sb1\sl-280\slmult0 \up0 \expndtw2\charscalex100 \ul0\nosupersub\cf1\f2\fs24 Black currants are even richer in vi tamin C than oranges, containing approximately three \line \up0 \expndtw-2\chars calex100 times the recommended daily intake for adults. It\u8217?s imperative th at you get plenty of \line \up0 \expndtw-2\charscalex100 vitamin C since it help s prevent infections and helps keep the immune system healthy. \par\pard\qj \li1 800\ri1684\sb260\sl-280\slmult0 \up0 \expndtw-2\charscalex100 Pork has high leve ls of zinc and selenium, both of which help keep your immune system \up0 \expndt w-2\charscalex100 strong. It\u8217?s also one of the best sources of B vitamins and contains only a little more total \up0 \expndtw-2\charscalex100 fat than bee f. So be sure to include lots of pork entrees in your menu planning. \par\pard\q l \li1800\ri1604\sb260\sl-280\slmult0 \up0 \expndtw-2\charscalex100 Mix up your morning breakfast with a glass of grapefruit juice instead of orange juice for \ up0 \expndtw-2\charscalex100 a vitamin C-rich drink that's both sweet and tart. However, you should check with your \up0 \expndtw-2\charscalex100 doctor if you' re on certain medications for blood pressure, AIDS, anxiety, or hay fever, as \u p0 \expndtw-2\charscalex100 mixing grapefruit juice with certain drugs can lead to dangerous toxicity. \par\pard\qj \li1800\ri1913\sb260\sl-280\slmult0 \up0 \ex pndtw-2\charscalex100 Brussel sprouts are a great vegetable source of vitamin C, are high in fiber and contain \up0 \expndtw-2\charscalex100 lots of folate as w ell. They improve anticarcinogenic glucosinolates, which have \par\pard\sect\se ctd\fs24\paperw12240\paperh15840\pard\sb0\sl-240{\bkmkstart Pg4}{\bkmkend Pg4}\p ar\pard\qj \li1800\sb0\sl-260\slmult0 \par\pard\qj\li1800\sb0\sl-260\slmult0 \pa r\pard\qj\li1800\sb0\sl-260\slmult0 \par\pard\qj\li1800\sb0\sl-260\slmult0 \par\ pard\qj\li1800\ri1710\sb165\sl-260\slmult0 \up0 \expndtw-2\charscalex100 \ul0\no supersub\cf1\f2\fs24 important cancer-fighting properties. They\u8217?re a great addition in a stew to provide lots of \up0 \expndtw-3\charscalex100 fl-busting nutrients. \par\pard\ql \li1800\sb0\sl-273\slmult0 \par\pard\ql\li1800\ri1699\sb 17\sl-273\slmult0 \up0 \expndtw-2\charscalex100 Yogurt that includes live cultur es has a positive effect on your GI tract, and as a result, \up0 \expndtw-2\char scalex100 helps the body purge the germs from the body more quickly and effectiv ely and fight the \up0 \expndtw-2\charscalex100 flu. You want your yogurt to con tain the active culture L. acidophilus, which is also \line \up0 \expndtw-3\char scalex100 helpful in fighting off yeast infections. \par\pard\ql \li1800\sb0\sl275\slmult0 \par\pard\ql\li1800\ri1640\sb11\sl-275\slmult0 \up0 \expndtw-2\chars calex100 Potatoes are one of the most affordable sources of vitamin C, and nicel y complement any \up0 \expndtw-2\charscalex100 entre with their high levels of po tassium and fiber. The skin contains the most fiber and \up0 \expndtw-2\charsca lex100 the flesh just under the skin contains the most vitamin C. Fresh potatoes are the best \line \up0 \expndtw-2\charscalex100 source of vitamin C. Be carefu l of how you choose to prepare them, as soaking them in \up0 \expndtw-3\charscal ex100 water robs them of their germ-busting vitamin C. \par\pard\ql \li1800\sb0\ sl-273\slmult0 \par\pard\ql\li1800\ri1647\sb14\sl-273\slmult0 \up0 \expndtw-2\ch arscalex100 Whole wheat pasta is also rich in niacin, fiber, and iron. Its compl ex carbohydrates are an \up0 \expndtw-2\charscalex100 essential part of a health y diet that will keep your immune system strong. Simply \line \up0 \expndtw-2\c harscalex100 substitute recipes calling for traditional pasta with the whole whe at variety instead for a \up0 \expndtw-3\charscalex100 delicious and nutritious twist on your favorite pasta dishes. \par\pard\ql \li1800\sb0\sl-276\slmult0 \pa r\pard\ql\li1800\sb0\sl-276\slmult0 \par\pard\ql\li1800\sb0\sl-276\slmult0 \par\ pard\ql\li1800\sb57\sl-276\slmult0 \up0 \expndtw-3\charscalex100 \ul0\nosupersub \cf5\f6\fs24 5 -- \ul0\nosupersub\cf7\f8\fs24\ul Superfoods for Super Bones \par \pard\ql \li1800\sb0\sl-280\slmult0 \par\pard\ql\li1800\ri1669\sb1\sl-280\slmult

0 \up0 \expndtw-2\charscalex100 \ul0\nosupersub\cf1\f2\fs24 Many people believe that the primary cause of osteoporosis is the lack of calcium in their \up0 \exp ndtw-2\charscalex100 diet. However, in the overall picture, calcium is only a s mall piece of the puzzle. \line \up0 \expndtw-2\charscalex100 Though calcium sup plements can certainly help, there are other dietary concerns that \line \up0 \e xpndtw-3\charscalex100 need to be examined. \par\pard\ql \li1800\sb0\sl-276\slmu lt0 \par\pard\ql\li1800\sb8\sl-276\slmult0 \up0 \expndtw-2\charscalex100 Actuall y, the primary dietary cause of osteoporosis is the eating foods that are highly \par\pard\ql \li1800\sb1\sl-256\slmult0 \up0 \expndtw-2\charscalex100 acidic in nature, such as refined white sugar, refined white flour, high-fructose corn \p ar\pard\ql \li1800\ri1600\sb9\sl-275\slmult0 \up0 \expndtw-2\charscalex100 syrup , soft drinks, cookies, candies, sweets, desserts, and anything containing sweet eners. \up0 \expndtw-2\charscalex100 The over-consumption of these products caus es the pH level in your blood to become \up0 \expndtw-2\charscalex100 very acidi c. In an attempt to counterbalance this, your body reaches out for any calcium \ up0 \expndtw-2\charscalex100 and magnesium it can find, and releases those into your bloodstream in an attempt to \line \up0 \expndtw-3\charscalex100 keep the p H level at a healthy balance. \par\pard\ql \li1800\sb0\sl-273\slmult0 \par\pard\ ql\li1800\ri1718\sb14\sl-273\slmult0 \up0 \expndtw-2\charscalex100 \ul0\nosupers ub\cf6\f7\fs24 Therefore, with every soft drink, candy, cake and goodie you indu lge in, you are robbing \up0 \expndtw-2\charscalex100 your skeleton of its bone density. The calcium and magnesium the body harvests in an \up0 \expndtw-2\chars calex100 attempt to counteract this acidic environment gets passed through your kidneys, where it \up0 \expndtw-2\charscalex100 can also contribute to kidney st ones and exits your body through your urine. \ul0\nosupersub\cf1\f2\fs24 To prev ent \up0 \expndtw-2\charscalex100 losing your bone mass to dietary causes, simpl y avoid consuming any white flour, \line \up0 \expndtw-2\charscalex100 processed sugars, added sugars, soft drinks, sweets, candies, breads, or any other \line \up0 \expndtw-3\charscalex100 ingredients that are made with refined carbohydrat es. \par\pard\qj \li1800\sb0\sl-280\slmult0 \par\pard\qj\li1800\ri1756\sb2\sl-28 0\slmult0 \up0 \expndtw-2\charscalex100 In addition, certain superfoods, like br occoli, cabbage, celery and other dark green leafy \line \up0 \expndtw-2\charsca lex100 vegetables help keep the pH balance in a healthy equilibrium. You need t o get plenty of \par\pard\sect\sectd\fs24\paperw12240\paperh15840\pard\sb0\sl-24 0{\bkmkstart Pg5}{\bkmkend Pg5}\par\pard\ql \li1800\sb0\sl-273\slmult0 \par\pard \ql\li1800\sb0\sl-273\slmult0 \par\pard\ql\li1800\sb0\sl-273\slmult0 \par\pard\q l\li1800\sb0\sl-273\slmult0 \par\pard\ql\li1800\ri1650\sb102\sl-273\slmult0 \up0 \expndtw-2\charscalex100 \ul0\nosupersub\cf1\f2\fs24 calcium and magnesium from healthy sources such as organic, plant-based vitamins. You \up0 \expndtw-2\char scalex100 also need to supplement your diet with various sea vegetables, which a re naturally \line \up0 \expndtw-2\charscalex100 alkaline. Those include seaweed , kelp, and many others. Sprouts are also an awesome \line \up0 \expndtw-3\chars calex100 superfood choice. \par\pard\ql \li1800\sb0\sl-276\slmult0 \par\pard\ql\ li1800\sb0\sl-276\slmult0 \par\pard\ql\li1800\sb33\sl-276\slmult0 \up0 \expndtw3\charscalex100 6 -- \ul0\nosupersub\cf7\f8\fs24\ul Superfoods that have your He art in Mind \par\pard\ql \li1800\sb0\sl-276\slmult0 \par\pard\ql\li1800\ri1623\s b28\sl-276\slmult0 \up0 \expndtw-2\charscalex100 \ul0\nosupersub\cf1\f2\fs24 Hea rt disease is number one killer among both men and women in the United States. A nd \up0 \expndtw-2\charscalex100 though we all realize that eating nutrient-dens e healthy foods help reduce the risk, we \line \up0 \expndtw-2\charscalex100 may not know which foods are the best choices to battle this deadly disease head on . \line \up0 \expndtw-2\charscalex100 The key is stepping up fiber and choosing unsaturated fats. Eating unsaturated fats, like \up0 \expndtw-2\charscalex100 o mega-3 fatty acids and olive oil, can help to reduce triglycerides. And a diet rich in \line \up0 \expndtw-2\charscalex100 soluble fiber, which is often found in legumes and some fruits and vegetables, helps to \line \up0 \expndtw-3\charsc alex100 decrease LDL cholesterol levels. \par\pard\ql \li1800\ri1615\sb264\sl-27 6\slmult0 \up0 \expndtw-2\charscalex100 Sardines are an awesome source of omega3 fatty acids, along with calcium and niacin. \line \up0 \expndtw-2\charscalex10 0 You can prepare fresh ones on the grill, or canned sardines work great in sala

ds or \line \up0 \expndtw-2\charscalex100 sandwiches. Mackerel is another excel lent source of omega-3s, and is full of selenium, \line \up0 \expndtw-2\charscal ex100 which is an antioxidant mineral which may help protect the body from heart disease and \line \up0 \expndtw-2\charscalex100 cancer. A great way to get ome ga-3s on the go is by grabbing a handful of walnuts for an \line \up0 \expndtw-2 \charscalex100 afternoon snack. Add some to your green salad, or give chicken sa lad a nutrition boost by \line \up0 \expndtw-3\charscalex100 adding ground walnu ts. \par\pard\qj \li1800\sb0\sl-270\slmult0 \par\pard\qj\li1800\ri1681\sb19\sl-2 70\slmult0 \up0 \expndtw-2\charscalex100 Kidney beans are an affordable source o f high fiber, are low fat, and have no cholesterol. \line \up0 \expndtw-2\charsc alex100 Add them to salads and chili, as they truly are almost a perfect health food. Since canned \line \up0 \expndtw-2\charscalex100 varieties tend to be high er in sodium, try to use the dried varieties whenever possible. \par\pard\ql \li 1800\sb0\sl-276\slmult0 \par\pard\ql\li1800\sb10\sl-276\slmult0 \up0 \expndtw-2\ charscalex100 Whole-grain barley is rich in soluble fiber and insoluble fiber, w hich is good for \par\pard\qj \li1800\ri1621\sb9\sl-270\slmult0 \up0 \expndtw-2\ charscalex100 combating constipation. It\u8217?s also a good protein source and has a good supply of iron and \up0 \expndtw-2\charscalex100 minerals. Choose who le-grain barley cereals, or substitute whole-grain barley for rice and \up0 \exp ndtw-3\charscalex100 pasta side dishes once a week. \par\pard\ql \li1800\sb0\sl273\slmult0 \par\pard\ql\li1800\ri1746\sb15\sl-273\slmult0 \up0 \expndtw-2\chars calex100 Oatmeal is a great way to boost your fiber content early in the morning , and it also has a \up0 \expndtw-2\charscalex100 low glycemic index, which help s to provide lasting energy stave off hunger. Choose \up0 \expndtw-2\charscalex 100 rolled oats, and add some raisins, apples, and honey for flavor. Instant oat meal isn\u8217?t a \up0 \expndtw-3\charscalex100 healthy option as it\u8217?s us ually loaded with sugar. \par\pard\sect\sectd\fs24}