New Diet Philosophy

“Don’t think of eating in terms of denying yourself; think in terms of nurturing yourself. Look at what you can add to your diet instead of what you need to take away.”
-Dayle Haddon

We dread necessary diets because we don’t want to deny ourselves certain foods. Make this process easier and more nutritious by focusing instead on adding healthy items that your diet is missing. Once you realize how great those nourishing additions make you feel, eliminating those bad foods will be a lot easier. Let’s add some more nurturing foods to our diets today!

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Photo | “Start diet today” by Alan Cleaver | Used under a Creative Commons Attribution License

Arjuna Lowers Blood Pressure

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Arjuna (AR-jen-ah) can be found throughout Central and Southern India, and actually comes from the bark of a tree. Your blood pressure can be lowered about one point a week thanks to this compound which helps your heart use oxygen more efficiently. It has also been reported that Arjuna can reduce your bad cholesterol levels by 25% in as little as 60 days.*

Talk to your doctor and discuss the benefits of Arjuna. Arjuna comes in both capsule and powdered form. For capsules, the recommended dosage is 250 mg – 500 mg, taken twice a day, while the powder only has to be taken once a day and should be dissolved into 50-100 ml of water.

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http://www.medindia.net/patients/lifestyleandwellness/herbs-for-high-blood-pressure-arjuna.html
Photo | “Terminalia arjuna(Roxb.ex DC)W&A” | © Lalithamba | Used under a Creative Commons Attribution License

Kale Makes for a Healthy Snack

In addition to being a great source of potassium and copper, kale is also rich in calcium, beta-carotene, and vitamins C and K. Kale is also rich in dietary fiber, which promotes proper digestion. Because it’s so nutritious, adding kale to your diet can lower cholesterol and reduce the risk of heart disease, plus it tastes great!*

For a healthy, crispy snack, toss some raw kale with a light coating of olive oil and place it on a baking sheet. Set your oven to 350 degrees and bake for about 15 minutes or until crisp. The slightly salty crunch will make you feel like you’re eating nature’s healthiest potato chip!

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*http://www.medicalnewstoday.com/articles/270435.php
Photo | “Kale chips” | © Joy | Used under a Creative Commons Attribution License

Persimmons Are Power Fruits

1003Persimmons are powerful fruits packed full of antioxidants and phytonutrients. Providing protection from free radicals, persimmons act as disease-fighting detoxifiers that will protect you from early aging, common colds and the flu. In addition to promoting eye health, fiber rich persimmons also promote natural weight loss and a healthy digestive tract.*

Because they act as powerful colon cleansers, be sure to avoid persimmons on an empty stomach. And while they’re very tasty, because of their high fructose content, be sure to enjoy persimmons only in moderation.

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*http://wiki-fitness.com/persimmon-fruit-health-benefits-and-nutrition-facts/
Photo | Persimmon | ©Koshy Koshy | Used under a Creative Commons Attribution License

Fight Fatty Acid Deficiencies

1002If you’re experiencing mood swings, poor memory or even depression, a lack of omega-3 fatty acids in your diet could be to blame. Science has proven that omega-3 fatty acids are essential elements of a healthy diet. Not only do they enhance your brain health, but they can fight dry skin, poor circulation and fatigue as well.*

Do your best to incorporate at least one healthy omega-3 fatty acid into your diet each day. Some of the tastiest sources can be found naturally in salmon, halibut, tuna, flaxseeds, pumpkin seeds, walnuts, kale, spinach and brussels sprouts.

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*http://www.ivlproducts.com/Health-Library/Health-Concerns/Heart-Health/The-Health-Dangers-of-Omega-3-Deficiency
Photo | Tuna Steak + Salad | ©Robin Corps | Used under a Creative Commons Attribution Share-alike license

Magical Mangosteens

999Mangosteens are tropical fruit (the size of tangerines) that are both high in fiber and low in calories. Thanks to their high potassium content, mangosteens can lower your risk of heart disease by regulating your blood pressure and helping to control your heart rate. Xanthones, a powerful antioxidant found in mangosteens, can also fight pain, infections, skin disorders, fatigue and even allergies.*

When purchasing mangosteens (found in most Asian markets), look for fresh looking green stems and dark purple skin. Be sure to avoid blotchy looking skin. Gently cut the fruit lengthwise, similar to the way in which you would prepare an avocado. Mangosteens can be enjoyed raw, and because they are so sweet, they are perfect for dessert!

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*http://drlindsey.com/superfruit-mangosteen/
Photo | Mangosteens | ©Bob Richman | Used under a Creative Commons Attribution License

Use Food Diaries for Weight Loss

974There are two tools you’ll need in order to lose weight, and they may be simpler than you think. Using a pen and paper to keep a food diary is known to double weight loss (when compared to diet and exercise alone). By keeping a food diary you will be able to understand your eating habits while pinpointing areas of weakness within your diet.

Your food diary can be as simple or as complex as you’d like. Start out by just tracking what you eat at what time during the day. Once you’ve gotten the hang of things, you could take your journaling to the next step by tracking nutritional facts as well.

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*http://www.webmd.com/diet/features/can-food-diary-help-you-lose-weight
Photo | vegan-food-diary | &Copy; Elaine Vigneault | Used under a Creative Commons Attribution License

Most Powerful Antioxidant Glutathione

917There is an amino acid that is made naturally in your body; it’s called Glutathione, and it’s an extremely powerful antioxidant. Glutathione flushes toxins and free radicals from your body. What’s more, when it comes to the flu virus, Glutathione protects cells completely.*

Eat more grass-fed beef, broccoli and avocados to increase Glutathione in your body. Also supplement with its precursor, l-cysteine, which can be found in supplement form.

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Dr. Kim

*http://www.doctoroz.com/videos/superhero-antioxidants-pt-1
Photo | Broccoli | &Copy;Steven Lilly | Used under a Creative Commons Attribution Share-alike license

Watch Out for Green or Sprouted Potatoes

Solanine is a toxic compound that’s found in green or sprouted potatoes. Solanum Tuberosum poisoning can occur when you eat a green potato. It can cause diarrhea, vomiting, paralysis and sometimes death. Avoid all sprouted and green potatoes to protect yourself from potato poisoning.*

Get your potatoes to last longer by holding off on rinsing them until you are ready to cook. Also, store them in a cool, dark place (you can try a brown paper bag with holes for ventilation).

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Dr. Kim

*http://www.nlm.nih.gov/medlineplus/ency/article/002875.htm
Photo | Zombie Potato | ©Clevergrrl on Flickr | Used under a Creative Commons Attribution Share-alike license

Avoid Atlantic Salmon

Andrea Pokrzywinski
Andrea Pokrzywinski

Farmed Atlantic salmon are nowhere near as healthy as wild salmon; they do not pack an equal amount of omega benefits. The crowded pens that farmed fish are kept in increase the chances of parasites and disease being spread. Atlantic salmon also have to be fed dyes in order to retain the natural pink color.*

Before you purchase salmon, be sure to inquire with the staff (or restaurant’s chef) where the salmon came from. At the market look for wild salmon that legally cannot be farmed such as “sockeye salmon” or “Alaskan salmon.”

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Dr. Kim

*http://health.yahoo.net/experts/eatthis/5-fish-you-should-throw-back?page=2
Photo | salmon | ©Andrea Pokrzywinski | Used under a Creative Commons Attribution License