Eating well doesn’t have to be expensive. Low-cost nutritious choices can be found in each food group:
Grains: bread, rice, pasta, rolled oats
Fruits and Vegetables: Buy in season foods when their cost is lower. Everyday fresh produce that can be found at a good price: carrots, potatoes, frozen vegetables, apples, in-season berries, canned fruit
Milk: milk powder, plain milk or yogurt
Protein: baked beans, eggs, dried beans, peas and lentils, canned fish, ground beef.
On Saturday mornings stores such as Sav-A-Lot will put their maturing fruits and vegetables out the front door at a reduced cost. Other stores will fill moving shelves with reduced prices on their fresh goods as well. Ask your local grocery store if they accept double coupons.
What’s a FREEGAN??? A group of freegans(a subculture that believes in not allowing things to go to waste by giving into consumerism, but utilizes the products presently available to them.) have their own unique way to scavenge for fresh food that is thrown out in front of grocery stores at the end of the day. They can travel in a group, or as individuals that open garbage bags and look into dumpsters in order to rescue perfectly good food.
Share with others where you shop on a shoe string, or post any other links that you utilize for coupon shopping.
By: Kimberly Scardicchio
Literature Research Click on each link for coupons or more information.
The amount of homocysteine in the blood is monitored by three vitamins: Folate, Vitamin B12 and B6. Vitamin B 12 and how it works with the degeneration of the protein “cysteine” is intensely studied, as are the negative effects of hyperhomocysteinemia (too much homocysteine) and Vitamin B12 Deficiency. The body needs antioxidants (Folate that comes from fruits and vegetables) to combat homocysteine and it’s positively charged oxygen. If the O+ does not find an anti-oxidant the eventual negative effects are extensive on LDL cholesterol (leading to build up of plaque in the arteries), development of dementia, tingling feeling in the arms and legs and Depression. The contributing negative factors should be removed and then new dietary sources introduced to reduce inflammation and restoration of a healthy body.
LDL is an unhealthy cholesterol only when it becomes oxidized. Oxidation of LDL is due to free radicalsfloating around in our body which are O+ broken off from degenerating protein called homocysteine. The positively charged oxygen then attaches itself to LDL cholesterol and plaque begins to form in your arteries and veins. According to studies at the Linus Pauling Institute, “Although increased intake of folic acid and vitamin B12has been found to decrease homocysteine levels, it is not presently known whether increasing intake of these vitamins will translate to reductions in risk for cardiovascular diseases. However, several randomized placebo-controlled trials are presently being conducted to determine whether homocysteine lowering through folic acid and other B vitamin supplementation reduces the incidence of cardiovascular diseases.”
Additional studies look at vitamin supplements,which do not seem to contribute to the reduction of the negative effects of homocysteine as determined by in an International randomized trial Dr. Allen Brett MD. He concludes, “What remains unclear is whether homocysteine is merely a marker for other atherogenic factors or whether adverse effects of the vitamins themselves offset the theoretical benefits of homocysteine-lowering. Finally, it remains possible that B vitamins confer cardiovascular benefit in the unusual patient with extremely elevated homocysteine levels.”
Vitamin B 12 is released from it’s food origin as the food enters our stomach and the vitamin is released by stomach acid. Mal-absorption of Vitamin B12 has been associated with insufficient stomach acid present to release the vitamin from it’s food origin,or contrastly atrophic gastritis could contribute as too much stomach acid is present. Alcohol can block the absorption as can being on a vegetarian diet, as B12 is present in animal dietary source. Those diagnosed with AIDS will also experience discomfort as these individuals will not have Vitamin B12 available. Lastly, interference from stomach acid pharmacueticals can also contribute to improper release and absorption of Vitamin B12.
Hence forth, anti-oxidants from fruit and vegetables need to be a part of ones daily intake, to clean up the free radicals and meat must be included in ones diet so that our brain stays focused and strong. Consider the following suggestions as part of your daily Meal Plan.
Put everyone on Oatmeal in your home. Preferably Quaker Oats and add honey, cinnamon, sugar or slices of fruits.
Reduce saturated fats.
red meats only 2-3 times a week 112 g per serving/day
cheese only 28 g/day
replace butter with Extra Virgin Olive Oil
Skim or 1% milk 1/day NO CREAM!
Introduce
Omega 3,6 and Red wine which are an anti-flammatory.
Nuts, green tea, fruits and vegetables (wine) have antioxidants that look for O+ released from Homocysteine.
This new diet should reduce tingling and restore energy.
Extra Virgin Olive Oil (with vinegar) for salads and cooking
Fish 4 times a week (omega 3,6)
Walnuts 28 g/day (omega 3,6)
Flaxseed 1 tbsp/day (omega 3,6)
Red wine 1 glass/day
Fruits
cranberries, blueberries, raspberries, strawberries 1/4-1/2 cup ea day (choose 1)
pomegranate fruit or juice.
Any citrus fruit. (high in potassium and will work with the K Na channels in all organs to flush out excess Na, metals and toxins.) 4 each day
Vegetables 6 per/day
Breads:multigrain breads Panera or Aunt Millies 5 or 7 grain american sandwich bread, Quacker Oatmeal, Whole-grain Pasta (Barilla, yellow box)
There are many discussions on how obesity comes about, and is presently being researched by renowned Physicians and Dietitians. What happens in the uterus when the fetus develops is key to understanding not only the “Nature” ( DNA ), but the “Nurture” or nourishment of the infant. Children imitating their parents eating habits may actually begin much earlier than before starting their first foods, outside the womb.
It’s already known that mothers who take drugs or drink will have babies born with addictions. What about Corn Syrup and the fact that it is often a key ingredient in many processed foods? Once upon a time ketchup contained anchovies, now it contains corn syrup. Strangely enough, many continents who have already made corn syrup unlawful in their countries, do not have the same amount of individuals suffering from pathologies, such as diabetes and kidney disease in the numbers that we have in the USA.
The secret to feeling and looking younger comes down to fighting inflammatory substancesthat we ingest. Dr. Nicholas Perricone discusses the many benefits of whole foods and why they are a must in our diet. It’s important for readers to understand that certain nutrients work more effectively in our body when in the presence of antioxidants. Listed below are some substances found in foods that are linked to accelerating the body’s aging process:
1. Sucrose, such as corn syrup.
2. Certain complex carbohydrates such as: white breads, cookies, chips.
3. Trans fats, which is any oil that has been hydrogenated, i.e. shortening.
The Great News, as noted by Dr. Nicholas Perricone, is that certain foods high in antioxidants, reduce the effect’s of inflammation, associated with anti-aging. Some nutritional foods to consider are: Salmon, Blueberry and Green Tea.
Anti-oxidants, when consumed can fight the oxidants (O+) by attaching themselves to the free radicals and in turn reduce inflammation linked to many aspects of the aging process, not limited to, heart disease and even wrinkles.
Salmon contains a wonderful anti-oxidant (astaxanthin), causing Vitamin C and E to work longer, promoting the health of our eyes and skin. Additionally, salmon is an excellent source of protein, which is needed to make all cells: skin, hair, eyes, muscles and organs. It also contains a healthy fat found in the Omega 3 which promotes HDL to reduce the negative effects of LDL cholesterol.
Berries contain anthocyanin’s, which helps Vitamin C and E work better in the body. Research performed in Denmark found that Berries are used in the the reduction of inflammation and prevention or treatment of Alzheimer’s, Parkinson’s Disease, dementia and mood disorders.
Green Tea is a brain-wise healthy drink. February 14, 2008 it was noted in the “Journal of Nutrition and Biochem”, by Japanese researchers that, “The catechins found in green tea are a source of anitoxidative defence for the brain neurons, preventing cognitive deficits.” Green tea does not stimulate your need for food. However, caffeine found in (north american) coffee, promotes hunger and a cascading process that begins with salivase (enzymes in your mouth) and ends with HCL found in your stomach, which can only be satisfied through food intake. These foods are not usually associated with fruits and vegetables, but cookies, cakes and pies that are linked with inflammatory substances and weight gain.
Three strong antioxaditive foods: Salmon, Blueberries and Green Tea, should be included in everyone’s daily meal plan, in order to, maintain ones mental and physical being. Additional fruits and vegetables high in anti-oxidants are: avocado, melon, whole grains, rice, soy, nuts, cruciferous vegetables. Two spices linked to improving th circulatory system are garlic and ginger. Water is an individual’s best friend, as the human body is composed of 60% water.
Eat whole foods, drink both water and green tea to give yourself the winning edge in keeping your body healthy and strong, which in the end is a contributing factor to longevity.
Eat Know How 
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