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Friday, December 6, 2013

What's your number?

You have to be odd to be number one. You have to be willing to do what number two is unwilling or unable to do. You have to be odd to be number one. You have to persist when everyone else is satisfied. You have to be odd to be number one.
You have to grow and learn daily while others think they know it all. You have to be odd to be number one. You have to record and reflect and be willing to change your daily habits while others just make the same mistakes over and over again.
You have to be odd to be number one. You have to focus on getting results while others settle for excuses. You have to be odd to be number one. You know that being number one is hard work and you are willing to do what it takes to be number one while others just think it's too hard and decide to be average. You have to be odd to be number one. Number ones like being the best while others like being like all the rest. You have to be odd to be number one. What's your number? - Barry Dillah

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Friday, November 8, 2013

Focus on Habits not Results.

Your current results are not a true reflection of your ability or potential. Results will increase and decrease daily. The key is to work on improving and changing your daily habits to improve your results over time. In time, your results will be better today than it was last year, last month, last week because you focused on changing what you needed to change in order to improve. Make the decision today to focus on changing and improving your daily habits and you will get better results in time. A coach and mentor can help you see and find what it is you need to change. Remember, the mind that creates the problem cannot fix the problem. The wise always seek counsel. A wise man will hear and increase in learning and a man of understanding will acquire wise counsel. (Proverbs 1:5)


















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Barry Dillah

Monday, August 12, 2013

What are you waiting for?

Are you waiting for some special deal from the home office at the end of a month... or at the end of a quarter... or at the end of some calendar date?  If so, why? There is a far better way:


Accept personal responsibility for your own life... 
Accept personal responsibility for your own failure... 
Accept personal responsibility for your own success.

The way out of the dependency on expecting someone else to motivate you to take action with some special deal is to accept responsibility for your own daily activity in your business!

This means YOU initiating action...

It means being personally responsible for your actions each day:
Making “x” number of calls a day... do it now!
Making so many presentations a day... do it now!
Getting in on some three-way calls for recruiting each day... do it now!
Getting leads for prospects from each person you sell... do it now!
Have a goal to do some activity every day in your business.
Then the local meetings, the regional meetings, and the national meetings are not the cake itself.  Rather, they become the frosting on the cake. These events will then help you get twice as much... or five times as much... benefit if you have been responsible for doing all you could have done on a daily basis.

In other words, stop waiting and take action now!

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Barry Dillah

Thursday, August 8, 2013

Fill Yourself with the right stuff.

Focus on your own Happiness.
When you focus on someone else's Happiness you rob yourself of your own Happiness.
Remember, YOU will be filled with whatever consumes you.

Fill yourself with the right STUFF!
Fill yourself with Love, Happiness, and Joy!

















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Barry Dillah

Wednesday, July 10, 2013

The Thinking Guru



Click here to see Acrobatic Cards Trick

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Barry Dillah

Tuesday, May 21, 2013

How to Earn Income While You Sleep.

Have you ever wondered, how is it possible, for some people to have so much free time and still be able to earn lot's of money.

I hope this video help's you with your thinking. >> Click Here for Video.
If You want to learn more, feel free to contact me for lessons on building your dream lifestyle.
As a Business and Life Coach, I can help YOU!




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Barry Dillah


Monday, May 6, 2013

Enjoy your gifts.

Junior high school students in Chicago were studying the Seven Wonders of the World. At the end of the lesson, the students were asked to list what they considered to be the Seven Wonders of the World. Though there was some disagreement, the following received the most votes:

1. Egypt's Great Pyramids
2. The Taj Mahal in India
3. The Grand Canyon in Arizona
4. The Panama Canal
5. The Empire State Building
6. St. Peter's Basilica
7. China's Great Wall

While gathering the votes, the teacher noted that one student, a quiet girl, hadn't turned in her paper yet. So she asked the girl if she was having trouble with her list. The quiet girl replied, "Yes, a little. I couldn't quite make up my mind because there were so many." The teacher said, "Well, tell us what you have, and maybe we can help."

The girl hesitated, then read, "I think the Seven Wonders of the World are:

1. to touch...
2. to taste...
3. to see...
4. to hear... (She hesitated a little, and then added...)
5. to feel...
6. to laugh...
7. and to love.

The room was so quiet, you could have heard a pin drop.

May this story serve as a gentle reminder to all of us that the things we overlook as simple and ordinary are often the most wonderful - and we don't have to travel anywhere special to experience them.

Enjoy your gifts!

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Barry Dillah


Monday, April 29, 2013

10 Key thoughts on how to grow your business.


Are you in business for yourself?
You may think that you are in business for yourself but the fact is that you are really in business with many people.

No one person can be in business on their own.
Being in business means that you have something of value to offer to someone else.
In order to have increase in your business you must have:

1. An increase supply of things of value to share with others.
2. More people in your network to help you share your thing of value.

That's business in a nutshell.

You may have a product, a service, or an idea to share.
However, the only way to really make a difference is to have more people in your network sharing what you want to share.

So, to grow your business, you must grow your network.
You must recruit people to help you share your thing of value.

In order to grow your network you must first grow yourself.
The team will grow when you grow.
If you are not growing, your team will not grow because the team is always limited by your level of thinking.

The key to major growth in any business is to recruit the right people to help you share your product, service or idea.

There will always be a price to pay for growth.
The price is paid with money, time, effort, persistence, commitment, desire and your attention.
When you stop paying the price you stop growing.
It's that simple.

Do you want to grow your business?
Here are 10 Key thoughts you must know if you want to grow your business:

1. You need help to understand and learn what steps must be taken to grow your business.
2. You must recruit the right people to build your network.
3. You must agree to pay the price all the time.
4. You must always work on growing yourself and improving your thinking.
5. You must surround yourself with people who are smarter than you.
6. You must read to grow.
7. You must teach to learn.
8. You must delegate, so you can focus on your strengths.
9. You must take care of the weeds.
10. Understand that businesses don't fail, people fail.

Remember, #1 on the list is #1 for a reason.
You cannot grow if you don't know how to grow.
A smart business leader will always use a business coach or mentor, to help improve current results and grow their business.

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Barry Dillah


Wednesday, April 17, 2013

How to Improve your Results

Would you like to improve your results?
If you really want to get better results, you need to learn how to focus your attention on key areas of your life that would get you the results you seek.

Take a look at the chart.















KK relates to everything that you know that you know.
KD relates to everything that you know that you don't know.
DD relates to everything you don't know that you don't know.
DK relates to everything you don't know that you know.

Are you confused?
Allow me to explain.

You don't need to invest time learning anything in the KK box. These you already know and you are aware that you know these things. For example, you know that you know you can read these words.

You don't need to invest time worrying about anything in the DD box. This box contains everything that you are not even aware about and you are not aware that you have no clue. For example, you don't know that you don't know about the movie The Man from Earth. If you never heard about this movie you would not know that it exist.

You need to invest some time in the KD area of your life. This relates to things that you know that you don't know but you could improve your life if you invested time learning anything in this area that could improve your results. For example, you are a sales person and you know that you don't know how to use a PowerPoint presentation. Learning about PowerPoint could improve your sales. It would be wise to get yourself a coach, teacher, or mentor to help you improve in the areas that you lack knowledge. Your mentor will help direct you on what is important to focus on. For example, you are in sales and you know that you don't know how to do Calculus. Your mentor would explain to you that investing time in learning Calculus is not as important to you as investing your time on learning your sales presentation or making sales calls. You are a sales person and Calculus will not get you better results in your line of work. Too many people invest time on things that cannot improve their results with respect to the business that they are invested in.

The DK box relates to everything you do well but you are not even aware that you possess a great skill. Some people just seem NATURAL at performing certain duties and make it seem effortless while getting superior results. They don't seem to know why they get better results. What if you could find out what makes them tick? Here is where I get the best information to help others improve.
I invest time with winners and people that get results. I find out exactly what they do and how they do it. I then implement what works best. You should invest time and learn what you don't know that you know. This again sounds confusing. This is why a mentor and coach is needed to help you improve.
When you know what you need to know your results will improve.
Remember, you cannot get better results if you don't know what to do.
That's the bottom line.

So, pay attention to the chart and start your list.
Get help in the areas that you need to improve.

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Barry Dillah


Tuesday, April 9, 2013

20 thoughts that could change your life

Click on this link to see the video>>> 20 Thoughts that could change your life.

 
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Barry Dillah



Friday, April 5, 2013

You are always growing.

What is growth?
Have you grown in the last year?
Do you think that you grew in the last week?



Growth refers to an increase in some quantity over time.

It is easy to see the growth in some people.
However, it is more difficult to see growth in many people that never seem to change.

Growth is not something you see with your eyes.
Yes, you can see a child grow into an adult.
You can see a seed grow into a tree.
However, growth is invisible to the eye in many cases.

Do you know someone that never seems to change?
This does not mean that they are not growing.
You see, your belief system is always growing.
Your thinking is constantly changing.
This does not mean that you are changing your thinking to something new.
Growth could mean that your way of thinking is not changing BUT it is always growing and becoming more fixed into your way of thinking.

You can grow and still seem to remain the same.

Here is what is important, what are you growing into?
What are you becoming?

Are you becoming more Negative or Positive?
You may not see it, but you are growing more negative or positive daily!

Are you becoming more responsible or less responsible?
Are you even aware that you are growing?

People are always growing!
Are you becoming more caring?
Are you becoming more loving?
Is your Faith growing in the RIGHT direction?

Are you growing healthier or are you growing weaker?

Start paying attention to what you are growing into.

Pay Attention and grow:
Your health
Your wisdom
Your love
Your lifestyle
Your family
Your friends
Your environment
Your Faith

Remember, you are always growing. You are always becoming.
Growth takes time, but whether it is slow or fast, know that you are constantly growing.

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Barry Dillah


Saturday, March 30, 2013

How to be Successful

If you wish to be successful you must first have an idea and vision in your mind of what you want to achieve or become.



Before you even think about becoming a success or having success with achieving a specific goal, you must FIRST know what that goal is. You must know what you Want.

Many people say they wish and want to be successful. However, these same people have no goal or idea in mind, as to what they want to be successful doing or achieving.

Before we think about success we must first think about what we desire and want to achieve.
When we know what we want, we must now commit to achieving what we desire.
You will never have success if you cannot commit to doing what is needed to be done so as to achieve the goal.

Only a few people know what they desire and even fewer want to commit to achieving their goal. Here is why most people fail in achieving success. Even if you know what you desire and you commit to doing what needs to be done, you realize too late that you still lack the knowledge, on knowing, what needs to be done in order to successfully achieve the goal.

So, it is not enough to Know what you Desire.
It is not enough to commit to Success.
We must know what we Desire, must Commit to doing and we must have the Knowledge on what needs to be done to achieve success.

The final part of the equation for success is having Faith and being blessed by God.

My success equation will look like this:

Success = Knowing what I Desire + Being Committed to Achieving my goal + Knowledge on how and what must be done to achieve my goal + Having Faith and being blessed by God.

Let's break this equation down:
Knowing what I Desire is finding what YOU TRULY want in life.
Being Committed is understanding that you must imprison yourself and be dedicated to what needs to be done until it is finished. It means you must have unrelenting persistence. You must have a focused attention to paying the price.
Knowledge on how and what must be done means seeking and getting advice from people that can show you and give you the map and plan of what you need to do in detail to achieving that goal. This means getting an advisor, a mentor, a teacher, or a leader that possess the wisdom to guide your path to achieving what you want.
Having Faith and being blessed by God is critical to your success and achieving any goal. Many people plant seeds and many people fail to grow anything. Many people start a business and many people fail while others succeed in the same area of business. Why is this? It is because in order to be a success we must not only do our part but wait for God to do his part. Many give up and quit and even get frustrated because they do and still lack results. You must have the Faith to keep doing what must be done regardless of current results. God works very slowly to make sure everything is just right. Faith keeps you going until you being to reap what you have sown. You must never stop sowing. You must keep on planting your seeds. You must trust that God will take care of the rest.
Learn to Sow without worry. Sow with a Smile. Sow with Love.

Follow this formula and you will always have Success.
It makes no difference what you Desire. Follow my formula for success and you will achieve any goal.

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Barry Dillah


Thinking that will Improve your Lifestyle


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Barry Dillah


Wednesday, March 27, 2013

Videos that will Improve your Thinking

Below are a list of videos that will improve your thinking.
Watch the video and Implement what you learn.

Choose your Topic and click on the link to view the video.

How to use your potential to achieve any goal.


Are You a Winner?


Have a positive mental attitude.


Faith.


10 Important things to do daily.


How to Heal yourself.


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Barry Dillah


Sunday, March 24, 2013

How to Manage Stress

How do you deal with stress?


If you held a five pound weight in your hand you could probably hold that weight very easily for two minutes. However, if you had to hold that same five pound weight for 10 minutes your arm might start to ache. Now, try holding onto that five pound weight for an entire day. Would you be in a lot more pain? Yes you would.

Many people hold onto so many little things that it begins to add pain in their lives. The amount of weight does not matter. 5 lbs, 10 lbs or 100 lbs.
What matters is how long you hold onto that weight.

The best way to manage your stress is to learn to let go of anything that is holding you down.
Learn to let go of the small problems and the big problems.
Learn to handle and deal with any issue ASAP.
The sooner you put an issue to rest and let it go the sooner you will begin to feel less pain in your life.

Stress is a killer. Stress is what stops your heart. Stress is what causes your body to feel ill.
Get rid of all the added weight in your life today. Learn to let go.

Most problems and issues that we hold onto daily are unnecessary.

Remember, it is not how big or small a problem is but how long you hold onto the problem.
Don't let things, situations or even people be a problem in your life.

If you need help solving any problem, it is best to get help from people that can advise you on fixing that area of your life. You will live a much HAPPIER life when you learn how to solve problems and drop all the added stress in your life.

Put the weight down. Stress can be Managed and replaced with other healthier ways of thinking.

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Wednesday, March 20, 2013

100 Healthiest Foods to Eat

To make our list, a food had to be very rich in at least one vitamin, mineral or other compound known to protect against cancer, heart disease or other diseases. Be supermarket smart and use this list as your shopping list.  Your body will be glad you did!

Get a Blood Test and know what's happening INSIDE your body.
Use your food as your medicine.
Eat the right foods and your body will repair and MAINTAIN itself.

This is only a short food list.

Things to Remember:
1. Buy Organic whenever possible.
2. Not everyone can eat everything.
3. Eat fresh and Use a Juicer for best results.
4. Meats and Dairy not at all or very little when used.
5. Get help and use a Personal Trainer to help keep you on track.
6. Stay away from Sugar. Read EVERY Label.
7. Drink PURE water.
8. Take a Multivitamin if needed.
9. Make your own Soup.
10. Eat every 3 to 4 hours.

THE 100 HEALTHIEST FOODS
Fruit
Fat/Calorie Breakdown
Body Benefits
(1) Apples1 medium apple:
81 calories, 0 g fat
An apple's 3 g of fiber help you meet your fiber goal of 20 g to 30 g daily. High-fiber diets can lower heart disease risk.
(2) Apricots3 apricots:
51 calories, 0 g fat
A good source of beta-carotene (which is converted to vitamin A by the body), providing the equivalent of 35% of the RDA for vitamin A
(3) Bananas1 medium:
105 calories, 0 g fat
Bananas are a great source of potassium, which plays a key role in heart health and muscle function. Plus each one has 2 g of fiber.
(4) Blackberries1 cup:
74 calories, 0 g fat
This fruit boasts a whopping 10 g of fiber in a single cup.
(5) Blueberries1 cup:
81 calories, 0 g fat
Blueberries help prevent and treat bladder infections by making it hard for bacteria to stick to urinary tract walls.
(6) Cantaloupe1 cup, cubed:
84 calories, 1 g fat
An antioxidant double whammy, with 68 mg of vitamin C and enough beta-carotene to cover 65% of your daily vitamin A quota.
(7) Cherries1 cup:
84 calories, 1 g fat
A good source of perillyl alcohol, which helps prevent cancer in animals. Heart-protective anthocyanins give cherries their color.
(8) Cranberry
juice
1 cup:
144 calories, 0 g fat
Fights bladder infections the same way blueberries do.
(9) Grapefruits1/2 fruit:
39 calories, 0 g fat
A good source of vitamin C and a compound called naringenin, which helps suppress tumors in animals.
(10) Purple grapes
and juice
1 cup seedless:
113 calories, 9 g fat
Offer three heart-guarding compounds: flavonoids, anthocyanins and resveratrol. (Green grapes are not rich in them)
(11) Kiwi
fruit
1 medium kiwi:
46 calories, 0 g fat
Just one little fruit packs a mean vitamin-C punch (74 mg) and an impressive 2.8 g fiber.
(12) Mangoes1 mango:
135 calories, 1 g fat
A single mango has enough beta-carotene to cover your RDA for vitamin A while racking up 57 mg of vitamin C.
(13) Oranges1 orange:
61 calories, 0 g fat
One orange provides an impressive 50 g to 70 g of vitamin C, 40 mcg of folic acid and 52 mg of calcium.
(14) Orange
juice
1 cup:
112 calories, 0 g fat
One of the richest sources of folic acid: A cup provides one-quarter of the 400 mcg RDA for folic acid and boasts 96 mg of vitamin C.
(15) Calcium-
enriched orange juice
1 cup (from concentrate):
112 calories, 0 g fat
drinking this beverage is a healthful way to make a 300-350 mg dent in your daily 1500 mg calcium requirement.
(16) Papayas1 cup, cubed:
55 calories, 0 g fat
Loaded with vitamin C (86 mg per cup), a healthy dose of fiber (2.5 g) and a sprinkling of beta-carotene and calcium.
(17) Prunes1/3 cup, stewed:
87 calories, 0 g fat
Prunes' famed laxative effect is no mystery: There are 5 g of fiber (both soluble and insoluble) in just 1/3 cup.
(18) Raspberries1 cup:
60 calories, 0 g fat
Teeming with 8 g of fiber per cup, they also boast vitamin C, ellagic acid and anthocyanins.
(19) Red
grapefruit
1/2 fruit:
37 calories, 0 g fat
All the goodies of white grapefruit and more: They provide up to 100% of the RDA for vitamin A and are also high in lycopene.
(20) Strawberries1 cup, sliced:
50 calories, 0 g fat
Strawberries have high levels of ellagic acid and anthocyanins, and are rich in vitamin C (95 mg per cup) and fiber (3.8 g per cup).
Vegetables
Fat/Calorie Breakdown
Body Benefits
(21) Artichokes1 medium:
60 calories, 0 g fat
In addition to their high fiber content (6 g), artichokes contain a flavonoid that has been shown to reduce skin cancer in animals.
(22) Arugula1 cup:
5 calories, 0 g fat
A cruciferous (cabbage family) veggie, this tangy green contains cancer-preventative compounds such as isothiocyanates.
(23) Avocado1/2 avocado:
170 calories, 13 g fat
Yes, they're high in fat, but fortunately half of it's the heart-healthy monounsaturated variety. And they're a good source of vitamin E.
(24) Beets1/2 cup, sliced:
37 calories, 0 g fat
Beta-cyanin, which gives beets their reddish-purple color, is a disease-fighting antioxidant.
(25) Bok choy1 cup, cooked:
20 calories, 0 g fat
This staple of Chinese cuisine contains isothiocyanates, plus lots of calcium (158 mg per cup) and vitamin C (44 mg per cup).
(26) Broccoli1 cup, cooked:
44 calories, 0 g fat
This super food is loaded with sulphoraphane. Then there's the 72 mg of calcium, 78 mcg of folic acid and all the vitamin C.
(27) Broccoli
sprouts
1/2 cup:
10 calories, 0 g fat
As protective as broccoli is, these little sprouts may be even better. They're sprouting up in health food stores and supermarkets.
(28) Brussels
sprouts
1/2 cup, cooked:
30 calories, 0 g fat
Along with good-for-you isothiocyanates and indoles, these vegetables give you an impressive 48 mg of vitamin C.
(29) Cabbage1 cup raw, chopped:
22 calories, 0 g fat
The indoles in cabbage help make it a cancer fighter. For a healthy coleslaw, top shredded raw cabbage with low fat dressing.
(30) Cauliflower1 cup, raw:
24 calories, 0 g fat
Another great source of indoles; plus it's high in fiber (2.5 g per cup) and vitamin C (72 mg per cup).
(31) Carrots1 medium:
26 calories, 0 g fat
A stellar source of beta-carotene. one carrot contains twice the RDA for vitamin A. Cooked carrots are even healthier than raw.
(32) Celery2 medium stalks:
13 calories, 0 g fat
Celery doesn't get much hype, but it's got the goods - namely phthalides, compounds that lower blood pressure and cholesterol.
(33) Garlic1 clove:
5 calories, 0 g fat
Raw, cooked or granulated: All forms contain cholesterol-fighting organosulfur compounds.
(34) Green
beans
1 cup, cooked:
43 calories, 0 g fat
Green beans carry a variety of antioxidant carotenoids, including beta-carotene, lutein and zeaxanthin.
(35) Green
pepper
1 medium:
32 calories, 0 g fat
One of the more vitamin C-rich vegetables - 66 mg per pepper - and it's got a little capsaicin, too (see peppers, below).
(36-39) Greens
(collard, kale,
mustard, turnip)
1 cup, cooked:
29 to 49 calories,
0 to 1 g fat
These greens are packed with disease fighters: lutein, zeaxanthin, and isothiocyanates and 93 to 226 mg of calcium per cup.
(40) Onions1/2 cup, chopped:
30 calories, 0 g fat
They're important suppliers of the same heart-healthy organosulphur compounds that are found in garlic.
(41) Peas1/2 cup, cooked:
67 calories, 0 g fat
A good source of the carotenoids lutein and zeaxanthin - both of which help protect against age-related eye disease.
(42) Peppers
(hot)
1 pepper:
18 calories, 0 g fat
Their phytochemical claim to fame is capsaicin, which helps short-circuit the cancer process.
(43) Potato
(white)
(1) 7 oz. potato:
220 calories, 0 g fat
Don't peel it, and you get a generous 5 g of fiber, 43% of the day's vitamin C requirement and a major dose of potassium.
(44) Pumpkin1/2 cup, canned:
41 calories, 0 g fat
Gives you three times the RDA for vitamin A and 3/5 g of fiber. Use canned pumpkin to make pumpkin bread, risotto and soup.
(45) Radishes4 radishes:
4 calories, 0 g fat
The beginning of the bite is cool, but soon things get hot; chewing activates the veggies' indoles and isothiocyanates.
(46) Romaine
and other dark
lettuce
2 cups, shredded:
18 calories, 0 g fat
The darker the green, the more carotenoids. These lettuces are also high in folic acid: There's 40% of the RDA in 2 cups of romaine.
(47) Peppers,
red, sweet
1 pepper:
32 calories, 0 g fat
An improved version of the already top-notch green pepper, with twice its vitamin C content and a day's supply of vitamin A.
(48) Seaweed1 cup:
32 calories, 0 g fat
Seaweed is carotenoid and calcium-rich and has a delicate taste.
(49) Spinach1 cup, cooked:
41 calories, 0 g fat
Offers enough beta-carotene to surpass the RDA for vitamin A, a ton of lutein and more than half the RDA for folic acid.
(50) Squash
(winter types,
butternut)
1 cup, cooked:
82 calories, 0 g fat
Not only does a cup equip you with three day's worth of vitamin A but it fulfills nearly 10% of your daily calcium needs.
(51) Tomatoes1 tomato:
26 calories, 0 g fat
Technically considered a fruit, tomatoes are loaded with cancer-fighting lycopene and are great sources of vitamin C.
(52) Turnips1 cup, cooked, cubed:
32 calories, 0 g fat
Neglected members of the cruciferous family, turnips provide both indoles and isothiocyanates and 3 g fiber.
(53) Watercress2 cups:
8 calories, 0 g fat
One of its compounds detoxifies a major carcinogen in tobacco and as such may help prevent lung cancer. Also contains carotenoids.
(54) Yams,
sweet potatoes
1/2 cup, mashed:
103 calories, 0 g fat
They win the carotenoid prize, with astonishing levels amounting to six times the RDA for vitamin A.
Tea, Herbs
and Spices
Fat/Calorie Breakdown
Body Benefits
(55) Chives1 tbsp:
1 calorie, 0 g fat
A member of the same family as garlic, chives contain cholesterol-lowering organosulfides.
(56) Cinnamon1/2 tsp:
3 calories, 0 g fat
Recent research found that 1/4 tsp to 1 tsp of cinnamon daily improves insulin function and, in turn, blood-sugar control.
(57) Ginger(5) 1 inch slices:
8 calories, 0 g fat
Helps quell nausea and may reduce joint inflammation in diseases such as rheumatoid arthritis.
(58) Horseradish1 tsp prepared
horseradish:
2 calories, 0 g fat
Whether it's fresh, jarred or in the sharp green wasabi served with sushi, horseradish is infused with anticancer isothiocyanates.
(59) Mint2 tbsp:
5 calories, 0 g fat
Spearmint, the type normally found in the fresh herb section of your grocery, is rich in covone, an antioxidant and anticarcinogen.
(60) Mustard1/2 tsp mustard seed:
8 calories, 0 g fat
Both prepared yellow mustard and mustard seed contain health-protective isothiocyanates.
(61) Parsley2 tbsp, chopped:
3 calories, 0 g fat
Parsley is a great source of several carotenoids: beta-carotene, lutein and zeaxanthin. Try it in tabbouleh.
(62) Rosemary1/2 tsp dried or
1 tsp fresh
h:1 calorie, 0 g fat
Test-tube studies found that carnosol, a compound in rosemary, thwarts the action of carcinogens.
(63) Sage1/2 tsp ground:
1 calorie, 0 g fat
Contains a variety of monoterpenes, substances that prevent the spread and progression of tumors.
(64) Tea,
black or green
1 cup:
2 calories, 0 g fat
Tea (regular and decaf) and its antioxidant catechins are linked to reduced heart-disease risk. Tea may also help inhibit cancer.
(65) Turmeric
(used in curry
spice)
1/2 tsp:
4 calories, 0 g fat
This spice gets its yellow color from compounds called curcumins, which have reduced the size of tumors in animals 50%.
Beans & Soy
Fat/Calorie Breakdown
Body Benefits
(66) Beans
(kidney, black,
navy)
1 cup, cooked:
220 to 270 calories,
0 g fat
A super rich fiber source, ranging from 6 g to 16 g per cup, depending on the variety. Also high in iron.
(67) Soy milk1 cup:
81 calories, 4 g fat
A cup has 20 mg to 25 mg of health-promoting isoflavones.
(68) Soy
protein isolate
powder
1 oz:
95 calories, 1 g fat
studies show that it takes 25 g of soy protein daily (the amount in just 1 1/4 oz to 3 oz of the powder, depending on the brand) to get a 10% drop in cholesterol. Try blending it in a smoothie.
(69) Tofu1/2 cup:
97 calories, 6 g fat
A rich source of isoflavones. Studies indicate that 90 mg of isoflavones daily improves bone density; 1/2 cup of tofu has 30 g.
(70) Textured
vegetable
protein
1/2 cup, rehydrated:
60 calories, 0 g fat
This is the stuff that mimics meat in vegetarian chili. TVP is one of the richest sources of isoflavones, at 40 mg per 1/2 cup.
Dairy
Fat/Calorie Breakdown
Body Benefits
(71) Cheese
(full fat)
1 oz:
70 to 110 calories,
6 g to 9 g fat
One ounce packs 210 mg of calcium and a dose of conjugated linoleic acid (CLA). It's high in saturated fat; eat with low fat foods.
(72) Skim
milk
1 cup:
90 calories, 0 g fat
Our calcium lifeline at 300 mg per cup, and one of the few dietary sources of vitamin D, which is vital to calcium metabolism.
(73) Yogurt
(plain low fat
or nonfat)
1 cup low fat:
150 calories, 3.5 g fat
Those friendly bacteria (called probiotics) in yogurt help boost immunity and prevent yeast infections.
Meat
Fat/Calorie Breakdown
Body Benefits
(74) Beef3 oz, cooked:
150 to 280 calories,
5 g to 20 g fat
Beef is a good source of both CLA and iron, but since it's also high in saturated fat, have it no more than three times a week.
(75) Chicken,
without skin
3 oz, cooked:
162 calories, 6 g fat
Remove the skin and you've got an excellent, low fat source of protein. And 3 oz provides 38% of the RDA for the B vitamin niacin.
(76) Lamb3 oz, cooked, trimmed
of fat:
175 calories, 8 g fat
Lamb, like beef, is also a good source of CLA. Ditto beef's saturated fat warning and weekly consumption recommendation.
(77) Lean
pork
3 oz, cooked, trimmed
of fat:
140 calories, 4 g fat
Fat-trimmed pork tenderloin has one-third less fat than even lean beef. And it boasts 71% of the RDA for thiamine.
Seafood
Fat/Calorie Breakdown
Body Benefits
(78) Fatty fish
(salmon, mackerel)
3 oz, cooked:
155 to 225 calories,
5 g to 15 g fat
The richest source of the heart-protective omega-3 fatty acids DHA and EPA, considered the most potent.
(79) Other
fish
3 oz, cooked:
about 100 calories,
1 g fat
Omega-3's comprise the little bit of fat found in fish, plus fish are a good source of selenium, which is essential for immunity.
(80) Lobster3 oz, cooked:
122 calories, 2 g fat
Try lemon juice instead of butter and you've got a virtually fat-free way to meet your daily selenium and copper requirements.
(81) Mussels3 oz, cooked:
146 calories, 4 g fat
Mussels have two to three times as much iron as a burger, and completely cover you for selenium.
(82) Oysters,
Eastern
6 medium, steamed
(1 1/2 oz):
58 calories, 2 g fat
Just six oysters give you nearly five times the RDA for zinc, which is critical for immune function.
Nuts, Seeds, Oils
Fat/Calorie Breakdown
Body Benefits
(83) Almonds1/2 oz (11 nuts):
83 calories, 7 g fat
A recent study showed that a daily 3 1/2 oz serving of almonds can lower LDL cholesterol 14%.
(84) Brazil
nuts
1/2 oz (4 to 4 nuts):
93 calories, 9 g fat
Just three to four nuts deliver an astronomical 420 mcg of selenium, eight times the recommended daily amount.
(85) Peanut
butter
2 tbsp:
200 calories, 16 g fat
Eating five ounces of nuts weekly reduces heart-disease risk. Buy peanut butter without partially hydrogenated oils.
(86) Sunflower
seeds
1/4 cup:
205 calories, 18 g fat
One of the richest sources of vitamin E (besides oils), with an impressive 6 IUs in just 1/4 cup.
(87) Tahini1 tbsp:
89 calories, 8 g fat
Amazingly, 1 tbsp of the stuff has got 64 mg of calcium, 1.3 mg of iron and nearly one mg of zinc. And it's a good source of protein.
(88) Walnuts1 oz (14 halves):
182 calories, 17 g fat
Walnuts are exceptionally rich in an omega-3 fatty acid called alpha-linolenic acid, which helps protect against heart disease.
(89) Canola
oil
1 tbsp:
124 calories, 14 g fat
The only cooking oil that's rich in the two healthiest fats: monounsaturated and omega-3's. It's a good all-purpose oil.
(90) Flaxseed
oil
1 tbsp:
124 calories, 14 g fat
It's rich in the vegetarian form of omega-3 fatty acids. Mix with balsamic vinegar for a tasty salad dressing.
(91) Olive
oil
1 tbsp:
120 calories, 14 g fat
Besides its extremely high monounsaturated fat content, olive oil also contains a heart-healthy compound called squalene.
Grains
Fat/Calorie Breakdown
Body Benefits
(92) Barley1/2 cup, cooked:
97 calories, 0 g fat
Barley is a great source of a soluble fiber called beta-glucan (also found in oats, below), which helps lower blood cholesterol.
(93) Bran
cereal
Varies by brand. 1/2 cup:
80 calories, 1 g fat
The easiest way to make inroads into that 20 to 30 g fiber recommendation. These cereals range from 2 g to 9 g of fiber per serving.
(94) Flaxseed1 tbsp seeds:
60 calories, 4 g fat
One of the richest sources of health-protective lignans and a good source of omega-3 fatty acids
(95) Oats and
oat bran
1 cup:
88 calories, 2 g fat
Studies show that a cup of cooked oat bran or 1 1/2 cups oatmeal daily lowers cholesterol 5%.
(96) Rye
crackers
(1) 4 1/2 x 2 1/2" cracker (.5 oz):
37 calories, 0 g fat
Rye crackers are one of the few foods containing rye bran. The bran has lignans and 2.5 g of fiber per 1/2 oz of crackers.
(97) Wheat
germ
1/4 cup wheat germ:
103 calories, 4 g fat
Wheat germ is rich in fiber, provides your daily selenium dose and is one of the few foods rich in vitamin E (7U of E per 1/4 cup).
(98) Whole
grains such as
bulgar
1 cup, cooked:
150 to 220 calories,
0 g to 2 g fat
Besides the lignans and vitamins, these grains supply complex carbs that mete out a slow, even supply of energy all day long.
(99) 100%
whole wheat
bread
2 slices:
138 calories, 2 g fat
Each slice of 100% whole wheat bread has 1.5 g of fiber, plus other nutrients. Forget regular "wheat" bread.
(100) Whole
wheat pasta
1 cup, cooked:
174 calories, 1 g fat
It's got all the nutrients of whole wheat bread, and it's a great source of selenium as well.

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