Black Beans are Beneficial

1012 copyWith over 4000 antioxidants, black beans contain the highest amount of antioxidants compared to every other variety of bean. Black beans also contain flavonoids, which not only cause their rich black shell color, but also credit them to being an excellent source of phytonutrients. Because they are rich in healthy fiber, adding black beans to your diet can keep you feeling fuller, longer.*

The healthiest way to cook black beans is on a stovetop; just add three cups of fresh water for every cup of dried beans. Bring the beans to a boil and then reduce to a simmer, partly cover your pot for one to one-and-a-half hours until your black beans become tender.

Express your love today!

drkim-sig-200

*http://www.whfoods.com/genpage.php?tname=foodspice&dbid=2
Photo | “Black and White Beans” | &Copy;cookbookman17 | Used under a Creative Commons Attribution License

Eat the Whole Cucumber

You may not think twice about peeling your cucumbers before you eat them, but maybe you wouldn’t if you realized the health benefits of eating the whole cucumber. A cucumber’s skin is filled with minerals (like magnesium and potassium) and it is also rich in fiber. Cucumbers also provide your body with much needed vitamin A, C and folic acid.*

To make your own hummus for a healthy accompaniment to your cucumber slices, use a 15 oz. can of garbanzo beans, three garlic cloves, two tablespoons of fresh lemon juice and a half a teaspoon of cumin. Smooth these ingredients in a food processor or blender, slice a whole cucumber, dip and enjoy!

Express your love today!

Dr. Kim

*http://healthyeating.sfgate.com/natural-benefits-fresh-cucumber-4905.html
Photo | Cucumber Halves | ©Richard North | Used under a Creative Commons Attribution License

Okra Lowers Blood Sugar

Kuwaiti-style okra with tomatoes
If you need help controlling your blood sugar levels, reach for some okra. Fiber-rich okra prevents the starches in your body from converting into glucose (sugar). Okra is also full of magnesium, vitamins, potassium, and zinc.

Glucose-regulating okra can be prepared by being steamed, sautéed, or grilled. Keep in mind that only one cup of okra packs about 8.2 grams of fiber. Enjoy!

Express your love today!

Dr. Kim

*http://healthland.time.com/2013/07/22/eat-this-now-okra/
Photo | Kuwaiti-style okra with tomatoes | ©Gloria Cabada-Leman | Used under a Creative Commons Attribution License

How to Pick Sweet Potatoes

812If you are looking for a food packed with iron, fiber and protein, look no further than the sweet potato. Sweet potatoes are also delicious sources of vitamins A and C. When purchasing sweet potatoes, make sure your choices are smooth, firm and without cracks.*

Enhance the shelf life of your sweet potatoes by keeping them out of the fridge. Save an already-purchased bruised one by cutting off the bruise quickly before it has a chance to spread.

Express your love today!

Dr. Kim

*http://home.howstuffworks.com/sweet-potatoes2.htm
Photo | Sweet Potatoes | ©You As A Machine on Flickr | Used under a Creative Commons Attribution Share-alike license

Natural Allergy Solution

787Typically you cannot get whole body results from an allergy pill, but you can with beta glucan. Studies show that beta glucan not only relieves allergy symptoms but sleep issues, nasal and eye symptoms clear up too. This special type of fiber has users reporting both better physical and emotional health.*

Mushrooms and cereal grains have the most amount of Beta Glucan. Allergy sufferers claim a 52% decrease in the severity of their allergy symptoms after using beta glucan. Try this special type of fiber for multifaceted allergy relief this spring!

Express your love today!

Dr. Kim

http://www.foodproductdesign.com/news/2013/01/beta-glucan-reduces-allergy-symptoms.aspx
Photo | Shiitake mushroom (Lentinula edodes), washed, ready for cutting. | ©artist in doing nothing | Used under a Creative Commons Attribution Share-alike license

How to Increase Vegetable Intake

1257In addition to supplying your body with antioxidants, fiber, and nutrients, vegetables also help you lose weight and lower you risk for heart disease. Unfortunately, most Americans eat less than half of the recommended amount of daily vegetables. Adults should strive for three cups of vegetables a day. One way to incorporate more vegetables into your meals is by starting lunch or dinner with a salad or a vegetable soup.*

Try mixing veggies into your normal routine, for example, tossing broccoli in with your bowl of pasta. You can also blend some into a fruit smoothie, which hides the taste of vegetables, but includes all of their nutrients.

Express your love today!

Dr. Kim

*http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_exercise_tips/7_ways_to_eat_more_vegetables
thebittenword.com | Clagett Farm CSA 2008 Week 11 | Used under a Creative Commons Attribution License

Health Benefits of Garbanzo Beans

1252Garbanzo beans provide your body with high amounts of magnesium and folate. In addition to being low in cholesterol and sodium, garbanzo beans provide your body with iron, phosphorous, and copper too. Garbanzo beans will also give you a healthy dose of zinc, fiber, and vitamin B6, making them great additions to a healthy balanced diet.*

Garbanzo beans pack similar nutrients whether they are fresh or canned. For a crunchy snack, rinse and dry the beans, toss them lightly in olive oil, and place them on a baking sheet at 400F for 30 minutes until golden brown.

Dr. Kim

*http://www.fitday.com/fitness-articles/nutrition/healthy-eating/the-nutrition-of-garbanzo-beans.html
Photo |- Cole Camplese | Garbanzo Beans with Chorizo Salad | Creative Commons Attribution License

How To Prevent Constipation

1233Constipation can leave your feeling weighed down, tired, and bloated. You can prevent constipation by regularly exercising and drinking plenty of water. If you’re currently suffering from constipation, reach for some fiber rich-foods such as berries, prunes, beans, or air-popped popcorn.*

Keep in mind that increasing your fiber intake will get your bowels moving, but could cause more bloating when done abruptly. Strive for no more than 35 grams of fiber a day, and consider liquid fiber supplements that require less break down from your body.

Dr. Kim

*http://prevention.com/prevent/how-prevent-constipation
Photo | Dan McKay | Berries | Used under a Creative Commons Attribution License

A Basic Healthy Eating Plan

1214Healthy eating is not about depriving yourself to stay unrealistically thin. Instead, healthy eating is about increasing your energy, stabilizing your mood, and feeling better. Avoid inflammatory foods like gluten and refined sugar which can leave you feeling lousy. Focus on giving your body the fiber and antioxidants it needs to feel great.*

Make a clean eating plan for three weeks that includes whole foods and cuts out sugary treats and caffeinated drinks. Once you give your body some wholesome nutrients and cut out the junk, you may decide to make a lifestyle change for good and continue with a clean diet.

Express your love today!

Dr. Kim

*http://www.helpguide.org/articles/healthy-eating/healthy-eating.htm
Photo | Eat healthy fruits and veggies bowl | Trace Nietert | Creative Commons Attribution License

Magical Mangos

1213One cup of mango supplies you with 25 percent of your daily value of vitamin A, which promotes good eyesight. Mangos are also a good source of vitamin B6 and fiber. In addition to helping eliminate pimples and clearing clogged pores, the antioxidants in mangos can also help protect your body against breast, colon, and prostate cancers.*

Increase your intake of important nutrients by adding mango to your diet. Try it sliced fresh or frozen for a treat that tastes as good as ice cream, but leaves you feeling great!

Express your love today!

Dr. Kim

*http://www.livestrong.com/article/403571-what-are-the-benefits-of-eating-mangoes/
Photo | Mango Matrix | Abdulhai AlAbdulhai | Creative Commons Attribution Share-alike license