Feeds:
Posts
Comments

Archive for May, 2014

Liquid Health Bomb!!

Liquid Health Bomb!!

A Blast is just another way of saying smoothies!

Smoothie makers like the NutriBullet, Vita Mix and Ninja are one of our best weapons against disease and illness.  If you don’t have one, you need one, they are the ultimate smoothie makers! Not trying to start a smoothie brand war, this is just my opinion. I actually have other brands that very good smoothie blenders as well. The point is to use one of these great appliances to improve your health. It can’t help your health sitting idle on your counter.

How can smoothies or blasts improve your health you ask?

Typically we use lots of vegetables, fruits, nuts and seeds and herbs and spices in smoothies. These foods contain an abundance of vitamins, minerals, enzymes, essential fatty acids, antioxidants and other phytonutrients like plant sterols. These nutrients are the building blocks of a healthy body.   Also, health is a mindset. When you buy an appliance like these smoothie makers you have health in mind. You want better health. You visualize overcoming your health issues by blasting with these great appliances. They increases nutrient absorption. More nutrient absorption equals better health potential. However, smoothie makers can’t help you if you do not use them.

When you use your smoothie maker, use wholesome, nutrient abundant foods from the Farmacey (garden) that provide live giving sustenance! As you blast everyday with real foods using every color under the rainbow you are feeding every cell in your body exactly what it needs to detox, repair, replenish, build and reverse any adverse condition inside that cell.  Studies show that certain compounds in plant foods can actually stimulate our DNA to repair itself!! Wow! how awesome is that? Additionally, antioxidants and other phytonutrients help prevent illnesses and disease by protecting our cells and ultimately our bodies greatly reducing our risk of diabetes, cancer, heart disease, arthritis, stroke and many other adverse health conditions. Your health begins and ends at the cellular level.

So how do we know what foods are the healthiest for us?

Fortunately for us, there are two major food nutrient rating systems, developed by leading experts in the Nutrition field; the NuVal Nutritional Scoring System and the Aggregate Nutrient Density Index (ANDI).  Both provide a good look at what foods are the best and worst for us using a numerical matrix. Which one is the best? That’s for you to decide. However, the NuVal system seems to give scores that seem too high for some not so healthy foods. For example, the NuVal system gives iceberg lettuce a score of 94 out off a top score off 100 where the ANDI system gives iceberg lettuce a score of 127 out of 1000. This seems to be more realistic. Neither system is perfect however.

Both the ANDI and NuVal systems rate both whole and processed foods, but NuVal rates many more processed options and was developed by a team led by David Katz, MD, MPH. The ANDI system provides scores from 1 to 1000 and the NuVal system gives score of 1 to 100.

Dr. Joel Furman developed the ANDI (Aggregate Nutrient Density Index) food rating system. It looks at the complete spectrum of nutrients, antioxidants and phytonutrients in a specific food and rates it on a scale of 1 to 1000. The broader the spectrum of nutrients and the higher the content the higher the ANDI score. Some foods may seem low on the list to you like some fruits, nuts and seeds or beans because they may be rich in a few nutrients but not a broad range.  It doesn’t mean don’t eat the. It just means foods with higher score have a broader range of health providing nutrients, antioxidants and additional phytonutrients.

The ANDI System

Sample Nutrient/Calorie Density Scores
Kale 1000 Sunflower Seeds 64
Collard Greens 1000 Kidney Beans 64
Mustard Greens 1000 Green Peas 63
Watercress 1000 Cherries 55
Swiss Chard 895 Pineapple 54
Bok Choy 865 Apple 53
Spinach 707 Mango 53
Arugula 604 Peanut Butter 51
Romaine 510 Corn 45
Brussels Sprouts 490 Pistachio Nuts 37
Carrots 458 Oatmeal 36
Broccoli Rabe 455 Shrimp 36
Cabbage 434 Salmon 34
Broccoli 340 Eggs 31
Cauliflower 315 Milk, 1% 31
Bell Peppers 265 Walnuts 30
Asparagus 205 Bananas 30
Mushrooms 238 Whole Wheat Bread 30
Tomato 186 Almonds 28
Strawberries 182 Avocado 28
Sweet Potato 181 Brown Rice 28
Zucchini 164 White Potato 28
Artichoke 145 Low Fat Plain Yogurt 28
Blueberries 132 Cashews 27
Iceburg Lettuce 127 Chicken Breast 24
Grapes 119 Ground Beef, 85% lean 21
Pomegranates 119 Feta Cheese 20
Cantaloupe 118 White Bread 17
Onions 109 White Pasta 16
Flax Seeds 103 French Fries 12
Orange 98 Cheddar Cheese 11
Edamame 98 Apple Juice 11
Cucumber 87 Olive Oil 10
Tofu 82 Vanilla Ice Cream 9
Sesame Seeds 74 Corn Chips 7
Lentils 72 Cola 1
Peaches 65

You can find more information about this food rating system at http://www.drfuhrman.com/library/andi-food-scores.aspx

 

Below is a sampling of NuVal Scores.

Fresh Bread and Rolls                                Score
Alvarado Sprouted Whole Wheat Bread               29
Arnold Natural Flax and Fiber Bread                    48
Arnold Italian Crustini Rolls                                13
Healthy Choice Hearty 7-Grain Bread                  34
Pepperidge Farm Whole Grain Bread                   36
Sara Lee Honey Wheat Bread                             27
Wonder Cinnamon Raisin Bread                          11
Wonder Classic White Sandwich Bread                28

 

Cold Cereal                                                                          Score
Cap’n Crunch Sweetened Corn & Oat Cereal                                   4
General Mills Cheerios Toasted Whole Grain Oat Cereal                  37
Hodgson Mill Unprocessed Wheat Bran (Millers Bran)                   100
Kashi 7 Whole Grain Flakes Cereal                                               29
Kashi Strawberry Fields Cereal                                                      6
Post Spoon Size Shredded Wheat Cereal                                      91
Post Honey Bunches of Oats Cereal with Almonds                         29
Post Frosted Shredded Wheat                                                     32
Quaker Life Cereal                                                                     25

 

Fresh Vegetables         Score
Avocados                              88
Broccoli                              100
Lettuce – Iceberg                   94
Sweet Potato                       100
Tomatoes                            100

 

Frozen Vegetables                                                   Score
Birds Eye Cooked Winter Squash                                    100
Birds Eye Deluxe Frozen Artichoke Hearts                       100
Green Giant Cut Green Beans Steamable                         100
Green Giant Chopped Spinach                                          88
Birds Eye Sweet Corn & Butter Sauce                               23
Green Giant Cauliflower & Cheese Sauce                           25
Green Giant Creamed Spinach with Artificial Cream Flavor  24
Green Giant Green Bean Casserole                                   15

 

Canned Vegetables                                                Score
Allens Popeye Regular Spinach                                        87
Aunt Nellie’s Ruby Red Sweet & Sour Harvard Beets           8
Del Monte Fresh Cut Regular Spinach                              87
Del Monte Fresh Cut Whole Green Beans (with salt)          84
Del Monte Fresh French Green Beans No Salt Added        100
Libby’s Sauerkraut with Caraway Seeds                           13
Ready to Serve Artichoke Hearts                                     26
Vlasic Old Fashioned Sauerkraut                                       4

 

Fruits           Score
Bananas           100
Blueberries       100
Coconuts            24
Grapefruit         100
Mango              100
Passion Fruit       88
Pineapple          100

 

Cookies                                                                            Score
Famous Amos Chocolate Chip Cookies                                       11
Kashi TLC Oatmeal Raisin Flax Cookies                                      33
Nabisco Chips Ahoy Chewy Real Chocolate Chip Cookies              2
Nabisco Mini Teddy Graham Snacks                                          28
Nabisco Nilla Wafers                                                                  6
Salerno Butter Flavored Cookies                                                 2
Nabisco Honey Maid Low Fat Grahams                                       24

 

Crackers                                                                                                       Score
Annies Home Grown Bite Size Whole Wheat Bunnies Baked Snack Crackers              24
Austin Toasty Cheese Crackers with Peanut Butter                                                  24
Kashi TLC Mediterranean Bruschetta Snack Cracker                                                30
Keebler Townhouse Bistro Multi Grain Crackers                                                        3
Kellogg’s All-Bran Garlic Herb Crackers                                                                   35
Nabisco Ritz Bitz Peanut Butter Cracker Sandwiches                                                 9
Pepperidge Farm Cheddar Flavor Goldfish                                                              20
Ryvita Sesame Rye Crispbread                                                                              40
Sunshine Cheez-it Reduced Fat Baked Snack Crackers                                             23

 

Salty Snacks                                                                              Score
Baked Lays Original Potato Crisps                                                        25
Chex Mix Brand Snack Traditional                                                          7
Crunchy Cheetos                                                                                  4
Fritos Brand Corn Chips                                                                        6
Garden of Eatin’ Blue Chips All Natural Tortilla Chips                              34
Doritos Nacho Flavored Tortilla Chips                                                     2
Lays Stax Original Potato Crisps                                                            3
Old Fashioned Kettle-Cooked Reduced Fat Cape Cod Potato Chips           25
Pringles Reduced Fat Sour Cream & Onion                                              3
Snyders of Hanover Honey Wheat Pretzel Sticks                                    25
Snyders of Hanover Original Tortilla Chip                                              34
Utz Barbecue Potato Chip                                                                      4
Sunshine Cheez It Assorted Party Mix                                                   20

 

Fresh Meats                              Score
Chicken Breast (skinless)                      57
Ground Sirloin (Beef 90/10)                  46
Ham (whole leg)                                   39
Pork Baby Back Ribs                             36
Pork Tenderloin                                    65
Turkey Breast                                      56
Turkey Breast (skinless)                       73

 

Seafood                                  Score
Atlantic Salmon Fillet                       96
Bay Scallops (treated)                     43
Clams (raw, treated)                       44
Crab, Alaskan King                          62
Haddock (treated)                           74
Lobster                                          60
Sardines (fresh)                             94
Shrimp (treated)                            40

 

Milk                                    Score
Chug Milk Shake Vanilla              21
Nonfat Skim Milk                       100
2% Milk                                      84
1% Milk                                      89
Silk Chocolate Light Soymilk         46
Silk Soymilk                                88

 

Juice                                                                       Score
Lakewood Fresh Pressed Pure Pomegranate Juice              38
Odwalla Pomegranate Limeade (20% Juice)                       1

 

Oil/Shortening                     Score                
Canola Oil                                                 24
All Vegetable Shortening                              1

 

For more info about the NuVal system please visit http://www.nuval.com/scores

Health happens when we balance our lives by eating the healthiest foods and drinking the purist water as often as possible, getting outside, moving more, de-stressing and removing as much toxicity (environmental and emotional) from our lives as we can.

Healthy wishes

Wally Bishop C.N.C.

Vive Shake

@WallyBishopCNC

The contents of this blog are not and should not be considered medical advice. This blog is for informational purposes only. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor.

Advertisements

Read Full Post »

%d bloggers like this: