FOUR MINDS

Clean eating means consuming food in its most natural state, or as close to it as possible. It is not a diet; it’s a lifestyle approach to food and its preparation, leading to an improved life – one meal at a time.

Eat 5 to 6 meals a day

Three meals and two to three small snacks. Include a lean protein, plenty of fresh fruit and vegetables, and a complex carbohydrate with each meal. This keeps your body energized and burning calories efficiently all day long.

Choose organic whenever possible

If your budget limits you, make meat, eggs, dairy and the Dirty Dozen your organic priorities.

Drink at least two liters of water a day

Preferably from a reusable canteen, not plastic; we’re friends of the environment here! Limit your alcohol intake to one glass of antioxidant-rich red wine a day.

Avoid Processed foods

Clean foods contain just one or two ingredients. Any product with a long ingredient list is human-made and not considered clean. This includes white flour, sugar, bread and pasta. Enjoy complex carbs such as whole grains instead.

Consume healthy fats

Aim to have essential fatty acids every day. The best cooking oils for health fat you should consume are olive oil, almond oil, peanut oil, sesame oil, palm oil, and butter, and coconut oil.

Slow down and savor

Never rush through a meal. Food tastes best when savored. Enjoy every bite!

– Salad and egg: fatty acids help your body absorb nutrients, especially some fat-soluble vitamins.
– Rice and beans: when combining rice and beans, you will get complete protein, which is an adequate amount of 9 essential amino acids your body needs.
– Green tea and lemon: citrus juice enables more of antioxidants in green tea – known as catechins – to be absorbed by your body.
– Yogurt and banana: these ingredients are the ideal combo to help repair muscle after workout, so you should eat them shortly after your exercise.
– Oatmeal and orange juice: Oatmeal is packed with iron and vitamin C in orange juice will boost iron absorption.
– Garlic and onions: this perfect combination can drop risk of stroke, heart disease, and certain cancers.
– Avocado and Tomatoes: fatty acids in avocado will help make carotenoids in Tomato readily absorbed by your body.
– Tomatoes and broccoli: these vegetables are packed with cancer-fighting compounds and are more effective at slowing prostate tumor growth than either is alone.
– Fish and wine: a moderate amount of wine can boost Omega-3 fatty acids from the fish.
– Apple and apple peel: the chemical in apple peel work best with Apple flesh to reduce cancer.

Watermelon has more lycopene than raw tomatoes. Lycopene is a powerful carotenoid antioxidant that gives fruits and vegetables a pink or red color. It helps reduce blood pressure and contains a lot of nutrients such as vitamin C, B6, A, Potassium, and Magnesium.
Watermelon juice can reduce muscle soreness. It is suggested to drink a glass of watermelon juice prior to the workout.
Watermelon rinds and seeds are edible. Many people throw away its rinds without knowing that they actually contains more of the amino acid Citrulline than the pink flesh. Its seeds contain iron, zinc, protein and fiber.

Tofu is a popular food derived from soya. It is made by curdling fresh soya milk, pressing it into a solid block and then cooling it – in much the same way that traditional dairy cheese. The liquid (whey) is discarded. it can be cooked in different ways to change its texture from smooth and soft to crisp and crunchy

Tofu is a good source of protein and contains all eight essential amino acids. It is also an excellent source of iron and calcium and the minerals manganese, selenium and phosphorous. In addition, tofu is a good source of magnesium, copper, zinc and vitamin B1.

Tofu contains phytoestrogens called isoflavones, which have a similar structure to the female hormone oestrogen and therefore mimic the action of oestrogen produced by the body. Due to the fact, many women include soya rich foods like tofu in their diet as they enter the menopause. This can help reduce hot flushes in some women.

Thank for the picture from:
http://healthyfood-list.blogspot.com/2011/09/tofu-nutrition-facts-benefits-health.html
#Eathealthy #Drinkhealthy #EatTofu#foodsformenopause

1. Mangosteen: It tastes great and help you loose weight. It’s Xanthones in mangosteen that produce the fat-burning effect.
2. Turmeric: Curcumin in Turmeric helps stimulate more bile from gallbladder, which reduce fat and cholesterol.
3. Kimchi: The fermentation process loads up the kimchi with digestive enzymes that will help your body break down the foods you eat and assimilate the nutrients better. Koreans eat some form of kimchi at most of their meals, and that is why they are so slim.
4. Cherimoya: It may not look like fruits you normally eat, but it can be a big help for weight loss.
5. Water: water helps hydrate your body and keeps your organs work at best, including metabolism.
6. Olive oil: olive oil is a healthy fat that help improve your metabolism and burn more body fat.
7. Natto: Natto is a Japanese fermented beans that contain lots of fibers, and with adding to your daily diet it helps act as a natural fat blocker.
8. Cabbage and cauliflower: cabbage and cauliflower contains lots of healthy vitamin B, which has a effect on metabolism.
   Thank you pictures from
   http://juicing-for-health.com/health-benefits-of-mangosteen.html
   http://www.mnn.com/food/healthy-eating/photos/15-fruits-youve-probably-never-heard-of/cherimoya
   http://authoritynutrition.com/top-10-evidence-based-health-benefits-of-turmeric/
   http://lovethatkimchi.com/

Both white tea and green tea come from the same tea plant, Camellia sinensis. White tea leaves are harvested at a younger age than green tea leaves. White tea is considered rare and is usually more expensive than green, as it can only be hand picked during a few days of early spring and has to be handled with such care. Because white and green teas are treated gently and not overly processed, they retain most of their beneficial antioxidants. Compared to Green tea, which is considered rich in antioxidants, white tea is less processed and retains a higher amount of antioxidants.

Stress is the body’s reaction to changes telling your body that you need an adjustment or response with physically, mentally and emotionally.
Stress is a normal part of life, and these day many events happening to and around you put stress on your body. Stress can be positive, keeping us alert and ready to avoid danger. Stress becomes negative when a person faces continuous challenges without relief or relaxation between challenges.
Without relief continuous stress can lead to a condition called distress, which is a negative stress reaction leading to physical symptoms including headaches, upset stomach, elevated blood pressure, chest pain, back pain and problems sleeping, and even metal symptoms such as depression.