Salmon is full of protein and all of the omeg-3 fatty acids, which are sometimes referred to as being the "good fats." A four-ounce serving of wild salmon is able to provide an individual with a full day's worth of vitamin D. Salmon is one of the few foods that are capable of doing this. The same four-ounce serving of wild salmon is also chocked full of vitamins B6, vitamin B12, and the minerals niacin, selenium and magnesium. If you enjoy the taste of canned salmon which is also wild be aware that it is full of calcium thanks to the bones that are left in it.

It is highly recommended that a person eat two to three servings of fish per week and that means salmon. Research studies have shown that individuals who consume fish on a regular basis are getting plenty of omega-3 fatty acids and this helps protect a person from a variety of different health concerns. The omega-3 fats are particularly important but they acre not the only things that make salmon a very healthy food it is not clear to researchers why exactly it is that eating fish is so vital to good health but it appears that consuming fatty fish such as salmon and tuna is particularly beneficial.

The number one thing that omega-3 fatty acids appear to do is to decrease inflammation and swelling when it occurs in the body. It is inflammation that is at the root of a number of health concerns such as a selection of cancers, heart disease, diabetes, and arthritis. Omega-3 fatty acids are also very effective at reducing the incidence of blood clots, which are often to blame for strokes. Most recently a development has come out of some scientific studies that shows that omega-3 fatty acids have the ability to slow the decline of cognitive functions as a person ages and also to slow the debilitating cognitive effects of Alzheimer's disease.

People who consume plenty of omega-3 fatty acids (in particular if the omega-3's are consumed much more than omega-6 fats) tend to suffer lower levels of depression, are less likely to consider suicide and tend to exhibit less aggressive behavior. One study that polled prison inmates found that when these individuals were given a healthy dose of omega-3 fatty acids and vitamins they showed less aggressive behavior "by a third" in a matter of two weeks time.

Some patients report that they become hypersensitive to certain lights and sounds while experiencing a migraine. They can become nauseous or vomit during an migraine attack.

Women are 3 times more likely to experience migraines than men are.

Certain foods may be able to reduce the severity of these migraine attacks or decrease the number of attacks that occur.

Those who suffer from migraines may benefit from eating cold water fish like cod, herring, mackerel, sardines and tuna because they contain omega-3 fatty acids.

Migraine sufferers have reported a decrease in symptoms and occurrences when they avoid eating the following foods: aged cheeses, chocolates, fermented sausages, pickled herrings, salt, sour cream and also saturated fats in excess.

Other foods that may be "triggers" or things that may set off migraines are: citrus fruits, hot dogs, foods that contain aspartame or monosodium glutamate (MSG), ice cream, and alcoholic beverages like beer and red wine.

Migraine sufferers have reported that the foods that are the most likely culprits to trigger their migraines are: bananas, chocolates, citrus fruits, consuming alcohol, and eating cheeses.

MSG is a common food flavoring added by restaurants especially Chinese ones. Make sure you ask specifically if what you are ordering contains any MSG. Most restaurants are happy to prepare your dish without adding MSG to it.

Learn to make a habit of reading food labels while selecting items at the grocery stores. There are lots of commercially prepared foods (boxed and canned) that contain MSG. The more common of these foods are: croutons, frozen dinners, potato chips (some varieties), salad dressings, soups, soy sauce, and also stuffing mixes.

Be careful when you are reading labels for foods containing MSG because some manufacturers will use alternative names for MSG, like: autolyzed yeast, hydrolyzed proteins or sodium caseinate.

The chemicals contained in certain foods that are most likely to be responsible for triggering migraines are: amines. You may find them labeled as: histamine, phenylethylamine and tyramine.

You can find tyramine in aged or blue cheese, beer, cured, smoked or pickled meat and fish, red wine, and also soy sauce.

Foods that have phenylethylamine in them include: berry pie filling in cans or canned berries, citrus fruits, cheesecake, chocolate, cocoa, red wine and yellow cheeses.

Foods that contain histamine are: bananas, beef, beer, cheese, chicken livers, citrus fruits, chocolate, shellfish, pork and processed meats such as salami, sauerkraut, spinach, strawberries, well-ripened yellow cheeses, yeast as well as foods baked with yeast.

It is a good decision to check with your healthcare provider before eliminating any food from your diet, as food triggers can be different for different individuals. Sometimes keeping a food diary that shows all the food and beverages consumed over an entire month along with details of any symptoms of migraine that you experience can aid both you and your healthcare provider in understanding which foods can be identified as migraine triggers for you.

The Raspberry

The melt-in-your-mouth can't get enough of that small red fruit feeling that you get as you stand in a field of raspberries may not be the only reason to eat them. Sure, they taste so good and have so many fantastic ways to enjoy them like by the handfuls or on top of vanilla ice cream; but have you explored the health properties of this small fruit?

The raspberry packs a powerful nutritional punch when you swallow them. One cup of this red, delicious fruit can supply you with 62% of your daily value (DV) of manganese. Manganese is a trace mineral and helps to prevent bone loss. Women age 35 and older need to be concerned with bone loss and should incorporate raspberries into their diet.

Raspberries are also valuable for their vitamin C nutrient value, as one cup will provide you with 51% of (DV).

As we age receiving enough fiber each day becomes a major concern, especially for post-menopausal or menopausal women who can experience constipation as their bodies go through the change. Raspberries provide 33% of the dietary fiber your body needs daily in just one cup.

Searching for a yummy way to receive antioxidant protection from damage at your cellular level that the free radicals in our environment? Raspberries have flavonoid phytonutrients (anthocyanins, kaempferol and quercetin), in that same one cup serving size that you should received all your vitamin and mineral benefit from and all for just 60 calories!

Do you want a colorful berry food delight that will please the eye, palette and your health requirement? Add blueberries to your raspberries and make plenty of delicious deserts, fruit cups for breakfast or top your salad!

Blueberries

Blueberries are another power fruit that can deliver lots of nutrients to your dinner table.

They are also packed with anthocyanidins, an antioxidant phytonutrient that can neutralize the damage caused by free radicals to your collagen within your cells and body tissues. This damage can lead to cancer, cataracts, hemorrhoids, glaucoma, and heart disease.

The pigments found in blueberries that give them that blue-red coloration can improve our support structures inside our bodies, such as our veins.

A recent study that was published in the Journal of Agriculture and Food Chemistry said that blueberries have 38% more free radical fighters than wine has. The article compared 4 oz of white wine that contains .47 mmol of free radical fighting antioxidants to red wine which has 2.04 mmol, to a wine made from highbush blueberries that had 2.42 mmol of this very important protective plant compound. This very powerful antioxidant has cardioprotective abilities. As we age, our risk increases for heart disease. Incorporating blueberries into our diet is something easy that we can do to help our bodies prevent heart disease. Blueberries are delicious all by themselves without any help from other foods, but why limit yourself to eating them one by one? They are terrific in pancakes, muffins or mixed in yogurt. Use them in baking or add color to your salad.

Drinking eight glasses of water every day can help to encourage weight loss although that alone will not cause the pounds to melt away. Water is refreshing to the body and it helps to flush out the system by taking away all of the waste and toxins by way of the blood stream. In case you are not aware of this, the body is composed of 75 percent of water and water is something you cannot survive without. You can live for days and weeks and even months without food but without drinking water you would perish before too long.

Water is extremely important for the kidneys and it keeps them hydrated so they work to their optimum best. The more water you consume the less chance that you will develop kidney stones. Besides its many benefits to health, water encourages vibrant, healthy skin and helps to prevent skin that is excessively dry or itchy. If you find water boring to drink then jazz it up by squeezing some fresh lemon into it or adding a pinch of lemon juice. Drinking it cold with or without ice cubes tend to make it more pleasant to the taste buds then drinking water at room temperature. Try it both ways and then you be the judge.

Speaking of lemon juice, be aware that all fruits boost benefits to health while the citrus fruits tends to be composed of the highest degree of benefits. Lemons are very beneficial to health and so is lemon juice. Lemon juice has the same benefits to health as does lemons that that are purchased in the produce department and then are fresh squeezed at home. Lemons and lemon juice are very high in vitamin C content and they are very effective at protecting the body against many different kinds of bacteria and germs.

There is a great deal of citric acid in lemon juice, which is effective in fighting off colds and the flu. Both lemons and lemon juice are full of antioxidants and lemon juice in particular acts as a stimulant to the liver and is helpful fro those individuals who suffer from irritable bowel syndrome (IBS). Lemon juice can also help alleviate the symptoms of diarrhea and constipation and decrease the occurrence of both conditions. Heartburn can be relieved by way of the consumption of lemon juice and lemon juice cuts down on the incidence of bloating and gas pains due to indigestion or other causes.

When diluted with water lemon juice is very nutritious for women who are pregnant as it helps to support the growth of bones in a developing fetus. Lemon juice is also made up of potassium and potassium is good for both the cells of the nervous system and the brain. Lemons also contain the mineral calcium, which is good news for both teeth and bones. Lemons also contain magnesium, which is useful in treating conditions such as colds, asthma, fever and scurvy.

The vitamins and minerals contained in shellfish vary from one type of fish to another. Oysters are full of vitamin A, which is necessary for both the growth as well as the repair of tissues throughout the body. Vitamin A is necessary for good eyesight as well as the immune system, not to mention the development and stability level of cells and the membranes of the body including the teeth and the bones. Vitamin A helps to facilitate the creation of blood cells.

Oysters, crab, lobster, shrimp, and prawns are full of vitamin B1, which is an essential for the digestion of carbohydrates and is an integral part of the workings of the nervous system. In turn oysters, crab, prawns, shrimp, lobster and mussels contain vitamin B2, which is responsible for the health and well being of both the eyes and the skin and also works to help energy be dispelled to the cells of the body.

Oysters, crawfish, abalone and cuttlefish are rich in vitamin B3 that is needed for the production of enzymes and is necessary for the development of red blood cells. Vitamin B3 is also responsible for helping keep skin healthy as well as the tongue and the tissues that line the digestive tract. Vitamin B3 is also needed for the syntheses of hormones such as insulin, cortisone and thyroxin.

Vitamin B6 can be found in a variety of shellfish such as crab, shrimp, squid, oyster, mussels, lobster, cuttlefish and prawns. Vitamin B6 is essential for the formation of red blood cells. As well vitamin B6 plays an integral role in the digestion of carbohydrates in the body as well as proteins and fats.

Vitamin B12 is plentiful in shellfish such as oysters, clams, cockles, shrimp, crawfish, squid, shrimp, prawns, mussels, cuttlefish and lobster. Vitamin B12 builds up the immune system to fight infections and it aids in the production of red blood cells. Vitamin B12 is necessary to help support the functioning of the central nervous system. Vitamin B12 is also a necessary part of the digestive process for fats as well as carbohydrates.

Vitamin D can be found in oysters and is important in order to have healthy, strong teeth as well as bones. Vitamin D aids in the absorption of calcium fro the bones and teeth. Vitamin E is also instrumental to the health of an individual and can be found in oysters, squid, prawns, lobster and mussels. Vitamin E is necessary for the formation of both muscles and red blood cells as well as the usage of both. Vitamin E is also effective at desecrating the build up of cholesterol in the blood vessels.

A big culprit for most dieters is the area of food choices for snacks. Let's face it, we all love to snack in-between meals. Snacking and keeping the snacks healthy for your body and weight loss can be a challenge. A good rule of thumb is to make sure that you do not deprive yourself of salty snacks, just limit the availability of them to 1 bag of a salty snack in your home per week. The important thing to remember is when you are reaching for that bag of salty snack food; do not eat straight out of the bag! Look at the label on the bag for how much is considered to be a serving size (1 serving size) and measure that amount into a bowl. That is all that you should eat for one snack time. Air popper popcorn is a much healthier choice than microwave popcorn.

A healthier choice instead of dried fruit would be nuts – just stay away from the salted ones, if you can. Other healthy snack choices are: sugar-free applesauce, beef jerky or turkey jerky, baked tortilla chips and sticking to the non-fat or low-fat versions are better choices than the regular varieties. Do not deprive yourself of candy, just buy the miniature kind, and limit yourself to one of these miniature pieces a day.

Making healthier choices when cruising in your refrigerator:

When choosing ground meat, make sure that the packages are 5 – 8% lean. When buying chicken wings, thighs, breasts and legs always make the boneless and skinless choices. If you must have spreadable types of cheeses make sure you reach for the low-fat spreadable ones and putting them on wheat crackers makes your choice even healthier.

Use baby carrots instead of regular size and try to avoid dipping them in creamy sauces. Use condiments like relish and mustard instead of mayonnaise. If you love sour cream, cream cheese or mayonnaise try to get used to the low-fat varieties. Make your margarine choices for the light or low in both saturated and trans fats ones and go for tubs instead of sticks. Stay away from butter if you can.

Now for the dangers lurking in your freezer:

Breaded frozen foods are a no-no when trying to lose weight. Keep your freezer stocked with frozen but plain, not breaded fish. Load up on frozen vegetables, they are good snacks and to have at mealtimes. Ice cream – there is a culprit for many a dieter. Who can resist those yummy flavors! Try your best to pass by all those ice cream temptations and only look at the low-fat varieties for your freezer at home. If you walk past the regular ice cream section and keep your eyes focused a head of your cart you can pass them by! If you experiment with brands, you can find a low-fat ice cream that you will like.

Misc.:

Ignore canned fruits and vegetables – fresh or frozen is best when you are trying to lose weight.

Only young kids and rapidly growing teens need juice. Most juices are full of sugar. Fresh fruit is a better choice for adults who need to lose weight.

Chose beverages that have less than 5 calories per serving. Water is your friend and keeping a pitcher of cold water on hand for when you are thirsty will help you to reach for that pitcher instead of the bottle of cold beer. If you must drink beer, only put one bottle in the refrigerator to get cold at a time instead of the entire pack.

When looking at bread labels, only buy the bread that states it has at least 3 grams of fiber per serving size.

Think brown when it comes to rice and pasta. Sweet potatoes are better choices than white potatoes. When it comes to cereal, the sugary kid cereals are not for adults, stop pretending that you have a kid in your household and learn to put fruit pieces on adult cereal – you know you can resist the temptation, right? Good cereal choices should have 100 calories for every 3/4-cup to 1 cup of cereal.

Doctors and other healthcare professionals will prescribe medications to relieve the swelling, alleviate any infections and reduce the pain. The types of medications most often prescribed are Non Steroidal Anti-Inflammatory Drugs (NSAIDs). They are popular drug choices for controlling inflammation, but they can lead to stomach irritation and in rare cases to kidney problems. Did you know that some foods you eat could actually aggravate inflammation?

Foods that could actually increase inflammation in tissue are called pro-inflammatory foods and they not only increase the occurrence of inflammation but you will also feel pain from the inflamed area. So, the foods you eat can cause you discomfort. Junk foods contain unhealthy fats, especially trans fats and saturated fats. Processed foods such as lunchmeats, hot dogs and sausages contain nitrates that have been associated with chronic diseases and inflammation. You can also find these saturated fats in other foods like: meats, dairy products and eggs. Besides the saturated fats these foods also contain something called "arachidonic acid" which you need for good health, but too much of this acid can make any inflamed condition worse. When you suffer from any type of inflammation the better food choices would include: low fat milk and cheeses, and also lean cuts of meat.

When you eat foods that are high in sugar, these can also add to your discomfort from inflamed tissues.

Some foods can actually make pain worse, foods like: potatoes, tomatoes and eggplant. You may be curious as to how this can happen; here is a little tidbit for you. Potatoes, tomatoes and eggplant contain a chemical called "alkaloid" which is also called "solanine". This chemical can trigger pain in some people. There is on real research done on this chemical and how it relates to pain, but avoiding these foods to see if you feel a decrease in your pain level from inflammation, can't hurt and could even help you.

Red meats can increase inflammation so replace red meat diet choices with other sources of protein like: fish, seafood, poultry, nuts, legumes and seeds. When you do make a decision to eat red meat, make your choice one that is a lean cut like: lean bison, lean venison or find the lowest-fat cuts of beef like the kind from grass-fed beef. Make soy protein choices also, like: soybeans, tofu and soymilk. All of these healthier choices will cut down on both the pain and the inflammation.

Berry lovers will rejoice to find out that they too are great food choices when it comes to anti-inflammatory phytochemicals and anti-oxidants – both anti-inflammatory fighting agents in the battle to win over inflammation.

If you find yourself in a hurry to prepare meals then one healthy alternative to slaving over a hot stove for hours is to buy frozen dinners at the supermarket that are pre-pared entrees that feature shrimp or fish. Before you turn up your nose at this idea, be aware that frozen dinners are becoming more nutritious all of the time and they are also becoming more and more tasty! Some options for these entrees include Lean Cuisine and Healthy Choice. Buying fish that is frozen is also an excellent idea but do not buy fried fish or you will defeat your purpose.

Be picky about the type of fish you choose and the way you prepare it. Steaming vegetable is healthier than boiling them because they retain more of their vitamins and minerals and the same can be said of fish when it comes to the omega-3 fatty acids. Fish varies tremendously in the amount of omega-3's it supplies. As an example, salmon contains a great deal more omega-3 fatty acids than does shellfish. With this said, it is better for the sake of omega-3 fatty acids to choose to eat a salmon steak as opposed to a shrimp cocktail.

As previously mentioned, how you prepare your fish plays a key role. If you decided to broil, boil, bake or grill your fish then that is a good idea, however frying is not a good choice. The dressing of a fish speaks volumes. If you are about to eat fish that has batter such as the fish and chips that so many people enjoy eating, then rest assured that your fish has been fried and this is not good in terms of omega-3 fatty acids and anything else. When eating out at a restaurant do not be shy, inquire of the waitress what the fish on the menu are wearing in terms of dressing and if the answer you receive is batter then keep perusing the menu.

Be careful of what you use to season your fish or give it that added bit of flavor. Do not overdo tartar sauce, butter or any type of seasoning or dip. Fish is tasty enough to be eaten on its own without needing anything to add to it. This is especially the case if you are watching your weight. One suggestion is to squeeze a small portion of fresh lemon on the fish or add a tiny bit of extra virgin olive oil.

If you are not a fish lover or if you have allergies to fish then do not despair, there are other ways to get your share of omega- 3 fatty acids in your daily diet. Omega-3 is also to be found in walnuts and dark leafy green vegetables such as spinach. Omega-3 can also be consumed in liquid form or capsule form. If you decide to go this route then speak to your doctor about it first and then look to the selection to be found at the health food store.

It is still under debate, but the leading view regarding food-related risk for breast cancer is that there is a connection between a higher risk for breast cancer and the types of fat consumed and the levels of other nutrients contained in your diet. It is suspected that these levels have an impact on how a body processes these estrogen-like substances.

The following foods may have a positive influence on lowering your risk for breast cancer: apples, cold water fish like cod, halibut, herring, mackerel, salmon and tuna because of their omega-3 fatty acids; cranberries, eggs, olive oil, flaxseeds, legumes, garlic and turmeric herbs, whole grains and also sea vegetables.

The food items that you should avoid eating are: meat that is well-done, foods containing polyunsaturated fats, foods or beverages that contain caffeine and also alcohol.

Getting to know your polyunsaturated fats:

Polyunsaturated fats are unsaturated fats and are found mainly in avocados, canola oil, olive oil, walnuts and liquid vegetable oils like canola, corn, olive, safflower and sunflower oils. These oils when taken in moderation are better than using saturated or trans fats but you need to be sure that if you use these polyunsaturated fats that you limit your intake to 25 to 35% of your total caloric intake.

Foods and beverages and caffeine content:

Some foods and beverages contain caffeine and you know they do, like teas and coffees. There are other foods and beverages that contain caffeine and you may not know that you are consuming caffeine. Here is a list of popular food and beverages and the caffeine content that they contain:

8 oz serving sizes

Brewed coffee 135 mg.
Instant coffee 95 mg.
Decaffeinated coffee 5 mg.

16 oz

Snapple Tea 42 mg.
Lipton Iced Tea 18 – 40 mg.

8 oz

Green Tea 30 mg.
Lipton Tea 35 – 40 mg.
Instant Tea 15 mg.

Soft Drinks

12 oz.

Mountain Dew 58 mg.
Diet Coke 46.5 mg.
Surge 52.5
Dr. Pepper 42 mg.
(reg or diet)
Coca-Cola Classic 34.5 mg.
Pepsi-Cola 37.5 mg.
7-UP (reg or diet) 0 mg.
Sprite (reg or diet) 0 mg.

Caffeinated Water!

Yes some bottled water contains caffeine

1/2 liter (16.9 oz)

Java Water 125 mg.
Aqua Blast 90 mg.
Water Joe 60 – 70 mg.
Aqua Java 50 – 60

Frozen Desserts

1 cup serving size

Ben & Jerry's No Fat 85 mg.
Coffee Fudge Frozen Yogurt

Starbucks Coffee Ice Cream 40 – 60 mg.
(assorted flavors)

Häagen-Dazs Coffee Ice 58 mg.
Cream

Healthy Choice 8 mg.
Cappuccino Chocolate Chunk or
Cappuccino Mocha Fudge Ice Cream

It is important when we care about preventing cancer to understand not only how our food is made, but what it contains as far as nutritive value, and what chemicals they have in them. What we eat, does have an impact on the diseases and condition of our bodies.

When we feel fatigue, it is a symptom not a disease. It is one way our body has of talking to us and letting us know that there is something in our lifestyle that is hurting us or perhaps something going on at a cellular level within our body that we need to pay attention to.

There is a definite connection to the energy capacity our bodies exhibit and the presence of disease within the body. Look at any 3 yr. old who is normally a dynamo of energy and one day you see him just lying around not doing anything. That is when you know you need to pay attention to see if he has a fever or other ailment symptom. The energy level change is usually your first clue that he is not feeling well. This should also be an indication for the adult as well. It is just that we notice it more, when the change in energy level happens to a child. We pay attention more to their energy level because it is so obvious. We need to be more aware of our own energy level and what it is telling us about our lifestyle, including what we eat.

Making healthier food choices should improve our overall energy level unless there is a underlying disease that is the cause of the drop in level.

To help keep our body healthy and the energy level where it should be for maximum function, certain foods are better than others to have on our daily menu.

Healthy foods for energy:

Fruits and vegetables that have been organically grown and then washed before serving.

Onions and garlic added to the foods we prepare or eaten raw.

Extra virgin olive oil that has been cold pressed.

Cold water fish such as cod, halibut, herring, mackerel, salmon and tuna because they contain omega-3 fatty oils.

Nuts and seeds

Foods to avoid when improving your energy level:

Foods that are high in glycemic index carbohydrates such as:

Candy, pastries, sweets and also beverages that are stimulants like coffees and espresso and soft drinks as well as black tea.

It is also wise to avoid saturated and trans fats.

The saying, "You are what you eat" is becoming a popular reminder to be careful of what you put into your mouth and to eat in moderation. More people are coming to realize that what we breathe, eat and drink has a direct impact on how our bodies grow and function.