Bon Jovi Hallelujah

Jon Bon Jovi- Not Running Anymore official music video from Stand Up Guys

15-Minute Sauteed Fennel Salmon - Healthy Food Tip and Recipe

healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
This is a great way to enjoy fennel. The flavor of the fennel wonderfully complements the rich taste of salmon for a complete meal that takes only 15 minutes to prepare!

15-Minute Sautéed Fennel Salmon
Prep and Cook Time: 15 minutes
Ingredients:

• 1-1/2 lbs salmon fillet, cut into 8 pieces, skin and bones removed
• 1 TBS + 1/4 cup chicken or vegetable broth
• 1 large fennel bulb sliced thin, save 1 TBS chopped green tops to use for garnish
• 2 TBS fresh squeezed lemon juice
• salt and white pepper to taste

Directions:

1. Season salmon with a little salt and white pepper. Set aside.
2. Heat 1 TBS broth in 10-12 inch stainless steel skillet. Healthy Sauté fennel bulb in broth over medium heat for 1 minute stirring constantly.
3. Add 1/4 cup broth, lemon juice, pinch salt and pepper, and place salmon on top.
4. Reduce heat to low and cover. Cook for about 5 minutes. Do not overcook fennel, or it will lose its flavor. Sprinkle with chopped green fennel tops. Adjust seasoning to taste and serve.

Serves 4 Serving Suggestions: Serve with

• Pureed Sweet Peas

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Healthy Food Tip

Is popcorn a healthy snack?

Popcorn can be a healthy snack depending upon how it's prepared.
Some people have written me asking if making popcorn with extra virgin olive oil is a good technique. Unfortunately, I don't think it's good to prepare popcorn with oil, even healthy oils, since I strongly believe in avoiding the heating of vegetable oils, including olive oil. Heating olive oil can cause it to oxidize and damages its delicate polyphenol antioxidants.
A more nourishing way to prepare this same snack would be to air-pop the popcorn in an air popper and then to add extra virgin olive oil and, if you want, a little sea salt after the popcorn was popped. How many calories you end up with depends on how much olive oil you use. One cup of air popped popcorn, for example, contains only 30 calories or so. Olive oil contains about 250 calories per ounce (2 tablespoons). Still, even with two tablespoons' worth of olive oil, most people would have little trouble fitting this type of healthy snack into their Healthiest Way of Eating.
As for microwave popcorn, I have my concerns. I don't think that microwaving of popcorn presents a risk-free alternative. That's because there has been some evidence that the Teflon-like coating of some bags used for microwave popcorn can get broken down with heat into unwanted substances, including perfluorooctanoic acid (PFOA). The chemical, which appears to be potentially carcinogenic in lab animals, is partially released onto the popcorn when the bag is heated up and can then be absorbed, once again in partial amounts, into the blood stream. The U.S. Food and Drug Administration (FDA) is currently studying the effects of this chemical in more detail. Additionally, the U.S. Environmental Protection Agency (EPA) is studying potential problems associated with the artificial butter flavoring used in microwave popcorn.
When purchasing the popcorn itself, I'd encourage you to consider organic popping corn. It's often not much higher in price than non-organic popping corn, and the potential health benefits here are important. Organic popping corn will not have the pesticide residues or other toxic residues commonly found on conventionally grown corn, and it will not have been genetically engineered (as genetic engineering is not allowed in production of certified organic foods).

Insight for the Day 12/27/12

"You may never know what results come from your action. But if you do nothing, there will be no result."

Mohandas Karamchand Gandhi
1869-1948, Led India to Independence

Insight for the Day 12/25/12

"Christmas waves a magic wand over this world, and behold, everything is softer and more beautiful."

Norman Vincent Peale
1898-1993, Minister and Author

15-Minute Black Bean Salad - Healthy Food Tip and Recipe

healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
Try this salad recipe that only gets better with time. It is a great one to keep on hand in your refrigerator for a ready-made healthy meal or snack.

15-Minute Black Bean Salad
Prep and Cook Time: 15 minutes
Ingredients:

• 1/2 cup minced onion
• 2 medium cloves garlic, pressed
• 2 cup black beans or 1 15 oz can (without BPA), drained and rinsed
• 1 cup frozen corn, thawed
• 8 cherry tomatoes, quartered
• 1/2 cup diced red bell pepper
• 2 TBS pumpkin seeds, coarsely chopped
• 1/4 cup chopped fresh cilantro
• 2 TBS extra virgin olive oil
• 3 TBS fresh lemon juice
• salt and black pepper to taste

Directions:

1. Mince onions and press garlic and let sit for at least 5 minutes to bring out their health-promoting benefits.
2. Mix all ingredients together and serve. This salad will keep for a couple of days and gets more flavorful if you let it marinate in the refrigerator for awhile.

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Healthy Food Tip

Is meat hard to digest?

In comparison to many other foods, yes, meat can be difficult to digest. Meat is protein-dense animal muscle, and, in comparison to many other foods, for optimal digestion it requires better chewing, more acid secretion by the stomach's parietal cells, and more active enzyme secretion by the pancreas. None of these factors mean that meat consumption should be avoided, however. Low-fat meats can make excellent additions to a meal plan, if eaten in moderation, even though many individuals choose to avoid meat for a variety of different reasons. I should also note here that fat itself can be difficult to digest, and you will be complicating your digestive challenges if you choose to eat meat that is higher in fat.
I'd encourage special attention to chewing in the case of meat, as well as to the cutting of the meat into small, bite-sized pieces. The overnight marinating of meat in an acid-containing marinade (for example, a marinade containing vinegar) can also increase its digestibility. In the hospital, when a person's digestive system is particularly weak, meat is almost always blenderized or puréed to make it easier to digest. While few of us would want to go that far in improving meat's digestibility, the idea of special attention to small bites and thorough chewing follows this same basic principle of improved digestibility.
Some people require meat and animal-based foods as part of their diet in order to maintain their optimal health, while others do not. If you are going to eat meat, eating it in small amounts may be wise in terms of allowing for optimal digestion. Additionally, I would highly suggest seeking out organically raised meats (and dairy products), whenever possible, as these do not contain residues of compounds, such as hormones and other drugs, which may be present in their conventionally raised counterparts.
For more information on this topic:

• Beef, lean organic
• Lamb
• Venison

Inspiring Quote for the Day 12/24/12

  “Happiness is not something ready made.

It comes from your own actions.”
    ― Dalai Lama

Insight for the Day 12/24/12

"Always... Unconditionally... Follow your heart. Understand that persistence, hard work, and determination are the keys to success."

Barbara Cage
Poet

Asian-Flavored Broccoli with Tofu - Healthy Food Tip and Recipe

healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
You can have a complete meatless meal in a matter of minutes when you add this Asian-inspired broccoli dish to your Healthiest Way of Eating.

Asian-Flavored Broccoli with Tofu
Prep and Cook Time: 15 minutes
Ingredients:

• 1 lb broccoli, florets cut into quarters
• 2 medium carrots, sliced thin
• 8 oz tofu cut into cubes
• 3 TBS extra virgin olive oil
• 2 tsp lemon juice
• 2 medium cloves garlic
• 1 TBS soy sauce
• 2 TBS grated ginger
• 1 TBS rice vinegar
• red pepper flakes to taste

Directions:

1. Fill bottom of steamer with 2 inches of water.
2. While steam is building up in steamer, cut broccoli florets into quarters and let them sit for 5-10 minutes to enhance their health promoting properties. Also cut stems into 1/4-inch pieces.
3. Press or chop garlic and let sit for at least 5 minutes.
4. Add tofu and sliced carrots to steamer and steam for 2 minutes.
5. Add broccoli and steam for 5 more minutes.
6. Toss with rest of ingredients.

Optional: To mellow the flavor of garlic, add garlic to steamer for the last 2 minutes of steaming. Serves 2
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Healthy Food Tip

Is sushi healthy? If so, which are healthiest?

There are many different types of sushi, which are made with a wide variety of ingredients, including different types of vegetables, sea vegetables, and seafood. The basic ingredient for all sushi is rice; therefore, the other ingredients you choose to have on your sushi will determine its comparative nutritional value.
Varieties of sushi that include only rice and vegetables offer nutrient-rich vegetarian options for sushi. For example, many restaurants offer sushi made with shiitake mushrooms, avocado, cucumber, burdock, umeboshi plum paste (a pickled plum suggested to have stomach health-promoting properties), and natto (a fermented soybean food that contains isoflavones and has been found to help promote bone health).
Other varieties of sushi are wrapped in nori, a type of sea vegetable. Sea vegetables are rich in nutrients, including minerals (such as iodine) and phytonutrient lignans.
Before we talk about the raw fish issue, it's worth adding in a distinction about the terms "sushi" and "sashimi." In Japanese, the word "sushi" refers to seasoned rice, not to fish at all. As I mentioned earlier, sushi may or may not contain fish. If it contains fish, the fish might or might not be raw. If the fish isn't raw, it may actually have been cooked. More likely, however, the non-raw fish in sushi will have been marinated in a liquid that includes an acidic ingredient like vinegar or lime juice. The term "sashimi" refers directly to sliced raw fish, often served with soy sauce and wasabi (green horseradish).
When eating sashimi, or sushi topped with raw fish, a good approach is to enjoy it at a responsible restaurant, which has high quality purchasing and preparation practices. This is important so that you can reduce your risk of eating contaminated raw fish (which obviously is not healthy). Some of the health hazards connected with raw fish involve parasitic worms like tapeworm, flatworm, or roundworm. Roundworm (Anisakis simplex) may be the most problematic of the three parasites. If fish has been commercially frozen for at least three days at a temperature of 4°F (-16°C), all of these worms-and their larvae-will be killed, rendering the fish more safe. (Your freezer at home most likely cannot reach a temperature this low.) It's also good to eat it with some wasabi, which has traditionally been revered for its antimicrobial properties.
There are many types of fish that you can find in a sushi restaurant that contain great concentrations of nutrients. Omega-3-rich fish such as salmon, tuna, and mackerel are popular sushi options (don't forget that yellowfin or ahi tuna contains less mercury than albacore tuna). Pregnant woman and people with compromised immune systems may not want to take the risk of eating raw fish sushi at all and should discuss this with their healthcare provider.
While all types of sushi can be healthy, you will receive more vitamins from sushi made with vegetables, more minerals from sushi that is wrapped in seaweed, and more protein (and omega-3s, depending on the type of fish) from sushi topped with fish.
References:
Ikeda Y, Iki M, Morita A, et al. Intake of Fermented Soybeans, Natto, Is Associated With Reduced Bone Loss in Postmenopausal Women: Japanese Population-Based Osteoporosis (JPOS) Study. J Nutr. 2006;136(5): 1323-8.
Katsuyama H, Ideguchi S, Fukunaga M, et al. Promotion of Bone Formation by Fermented Soybean (Natto) Intake in Premenopausal Women. J Nutr Sci Vitaminol (Tokyo). 2004;50(2): 114-20
Katsuyama H, Ideguchi S, Fukunaga,M, et al.Usual Dietary Intake of Fermented Soybeans (Natto) Is Associated With Bone Mineral Density in Premenopausal Women." J Nutr Sci Vitaminol (Tokyo) . 2002;48(3): 207-15.
Thompson LU, Robb P, Serraino M. Mammalian Lignan Production From Various Foods. Nutr Cancer.1991; 16(1):43-52.
For more information this topic, see:

• Avocado
• Cucumber
• Salmon
• Sea vegetables
• Shiitake mushrooms
• Tuna

Insight for the Day 12/20/12

"In this world everything changes except good deeds and bad deeds; these follow you as the shadow follows the body."

Ruth Benedict
1887-1948, Anthropologist

Tuna Salad Surprise

healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
You will love this unique way of preparing a tuna salad with no mayonnaise. It's a perfect Healthiest Way of Eating for a dinner or lunch and provides an excellentâ€"106% of the daily valueâ€"for those hard to find omega-3 fatty acids. Enjoy!
Tuna Salad Surprise
Prep and Cook Time: 20 minutes
Ingredients:

• 2 6 1/2 oz cans of light tuna, drained
• 1/4 cup finely diced celery
• 3 TBS chopped walnuts
• 3 TBS chopped fresh parsley
• 1/4 cup finely minced onion
• salt and black pepper to taste
• 1 medium head romaine lettuce, chopped
• 1 small tomato, chopped, seeds and excess pulp removed
• 
  
• Dressing
• 3 medium cloves garlic, pressed
• 1 TBS prepared Dijon mustard
• 1 tsp honey
• 1/2 tsp salt
• 1/2 tsp cracked black pepper
• 4 TBS fresh lemon juice
• 1/4 cup sunflower seeds
• 4 oz silken tofu
• 1/2 tsp dried Italian herbs
• 2 TBS extra virgin olive oil
• a little water to thin if necessary

Directions:

1. Mince onions and press garlic and let sit for 5-10 minutes to bring out their health-promoting benefits.
2. Blend dressing ingredients in blender adding oil a little at a time at end (to incorporate). Blend well to make sure sunflower seeds are ground.
3. Mix tuna, celery, walnuts, parsley, onion, salt, and pepper.
4. Mix desired amount of dressing with tuna mixture.
5. Serve on bed of chopped romaine lettuce with chopped tomato.

Serves 4 Printer Friendly Version of Tuna Salad Surprise
In-Depth Nutritional Profile for Tuna Salad Surprise
Healthy Food Tip
Is there a link between halitosis (bad breath) and diet?
Bad breath can definitely be linked to diet, but many times it is not. Figuring out the potential role of diet in bad breath can be a very challenging process.
Research suggests that a very high percentage of bad breath problems (as high as 80-90%) are not diet-related but instead result from problems with oral hygiene. These problems include too much tooth plaque, too much bacterial growth on the back regions of the tongue, periodontal disease, and other problem specific to the mouth. Problems with the liver, kidneys, lungs, pancreas, and full digestive tract are involved with the remaining 10-20% of bad breath problems, and food-related problems are included in this category within the digestive tract group. As you can see, food is by no means at the top of the list when it comes to the problem of bad breath.
When diet is involved with bad breath, it often appears to be associated with two food areas. The first area is high-protein foods with many sulfur-containing amino acids (like methionine, cysteine, and taurine). This connection seems to involve the volatile sulfur compounds that are produced and exhaled in the breath once bacteria in the digestive tract have broken down the proteins. Foods that can be associated with this sulfur-related problem include cruciferous vegetables (like broccoli and cabbage), onions, garlic, and leeks.
A second area involves high-methyl foods that can be broken down in the digestive tract to create a compound called TMA (trimethylamine). This compound can be excreted through the breath, urine, and sweat; it is associated with problem called "fish odor syndrome." Soy foods, beets, and spinach are examples of foods that have methyl-containing nutrients like choline, betaine, and lecithin.
Under both of these circumstances, you would not want to try and fix these bad breath problems by removing high-sulfur or high-methyl foods from your diet! Those sulfur-containing and methyl-containing foods are critical for your health and are especially important in your body's ability to detoxify unwanted substances like heavy metals, pesticide residues, or synthetic food additives. Instead, if you suspect a potential connection between your diet and bad breath, I recommend that you let a healthcare professional evaluate the health of your digestive tract and determine whether you might benefit from some diet changes or other steps.
Since such a high percentage of bad breath problems involve oral hygiene, your chances of improving your bad breath problems are good if you will follow some very common dental recommendations from the American Dental Association (and other dental associations) that include: careful brushing of your teeth twice daily, everyday use of floss, regular dental check-ups and preventive care. I also recommend that you increase (as much as possible) the number of whole, natural foods in your diet and reduce (as much as possible) processed, prepackaged foods. The World's Healthiest Foods will naturally help to protect the health of your mouth, and heavily processed foods will almost always do the opposite.

References

Kaplan BJ, McNicol J, Conte RA, et al. Dietary replacement in preschool-aged hyperactive boys. Pediatrics. 1989 Jan;83(1):7-17.
Breakey J. Is food intolerance due to an inborn error of metabolism? Asia Pac J Clin Nutr. 2004;13(Suppl):S175.

Insight of the Day 12/19/12

"The best way to gain self-confidence is to do what you are afraid to do."

William Jennings Bryan
1860-1925, Politician

Insight of the Day Tues Dec 18, 2012

"It is not work that kills men, it is worry. Work is healthy; you can hardly put more on a man than he can bear. But worry is rust upon the blade. It is not movement that destroys the machinery, but friction."

Henry Ward Beecher
1813-1887, Clergyman and Abolitionist

Golden Spinach and Sweet Potato Healthy Saute - Healthy Food Tip and Recipe

healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
Enjoy the combination of spices that gives this spinach and sweet potato dish a unique flavor. Spinach is one of the most nutrient-rich vegetables around and the sweet potatoes add fiber and an extra dose of health-promoting carotenoids to this dish. Enjoy!

Golden Spinach and Sweet Potato Healthy Sauté
Prep and Cook Time: 35 minutes
Ingredients:

• 1 medium onion, chopped
• 4 medium cloves garlic, minced
• 1 cup + 1 TBS chicken or vegetable broth
• 1/2 tsp turmeric
• 1/2 tsp coriander
• 1/2 tsp cumin
• 1/4 tsp cardamom
• 1 TBS fresh lemon juice
• 2 cups sweet potatoes, peeled and cubed
• 6 oz frozen spinach, thawed
• 2 TBS chopped fresh cilantro
• salt & pepper to taste

Directions:

1. Chop onions and mince garlic and let sit for 5 minutes to bring out their health-promoting benefits.
2. Heat 1 TBS broth in a large stainless steel skillet. Healthy Sauté onion in broth over medium heat for 5 minutes stirring frequently. Add garlic and continue to sauté for another minute.
3. Add seasonings and lemon juice and stir to mix thoroughly. Add broth and sweet potatoes. Simmer covered over low heat, stirring occasionally, until sweet potatoes are tender, about 15 minutes. Uncover to allow sauce to thicken and cook another couple minutes.
4. Press water out of spinach and add to sweet potatoes. Cook uncovered for a 3-4 more minutes to allow sauce to thicken. Add cilantro, salt, and pepper.

Serves 4

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Healthy Food Tip

The Latest News About Spinach

We all know that Popeye made himself super strong by eating spinach, but you may be surprised to learn that he may also have been helping to protect himself against inflammatory problems, oxidative stress-related problems, cardiovascular problems, and bone problems at the same time. Spinach is easy to prepare and only takes a minute to cook. Sweet-tasting baby spinach is a great addition to salads.

What's New and Beneficial About Spinach

• Bright, vibrant-looking spinach leaves are not only more appealing to the eye but more nourishing as well. Recent research has shown that spinach leaves that look fully alive and vital have greater concentrations of vitamin C than spinach leaves that are pale in color. The study authors suggest that the greater supply of vitamin C helps protect all of the oxygen-sensitive phytonutrients in the spinach leaves and makes them looking vibrant and alive.
• Many people are concerned about the nutrient content of delicate vegetables (like baby spinach) when those vegetables are placed in clear plastic containers in grocery store display cases and continuously exposed to artificial lighting. One recent food study has shown that you don't need to worry about the overall status of antioxidants in baby spinach that has been stored and displayed in this way. In this scientific study, the overall nutrient richness of the baby spinach when exposed to constant light was actually higher than the overall nutrient richness of baby spinach leaves kept in total darkness. The period of time in the study was 9 days, and the spinach was kept at 39°F/4°C (a temperature on the lower end of the scale for most home refrigerators). These findings are good news for anyone purchasing baby spinach in "ready-to-eat" containers.
• One new category of health-supportive nutrients found in spinach is called "glycoglycerolipids." Glycoclycerolipids are the main fat-related molecules in the membranes of light-sensitive organs in most plants. They're indispensable for the process of photosynthesis carried out by plants. However, recent lab research in laboratory animals has shown that glycoglycerolipids from spinach can help protect the lining of the digestive tract from damageâ€"especially damage related to unwanted inflammation. You can expect to see more studies about this exciting new category of molecules in spinach and its potential health benefits.
• In a recent study on the relationship between risk of prostate cancer and vegetable intake - including the vegetables spinach, broccoli, cauliflower, cabbage, Brussels sprouts, mustard greens, turnip greens, collards, and kale - only spinach showed evidence of significant protection against the occurrence of aggressive prostate cancer. ("Aggressive prostate cancer" was defined as stage III or IV prostate cancer with a Gleason score of at least 7. Gleason scores are based on lab studies of prostate tissue and common tumor-related patterns.) The study authors did not speculate about specific substances in spinach that may have been involved in decreased prostate cancer risk. However, we know that certain unique anti-cancer carotenoids — called epoxyxanthophylls — are plentiful in spinach, even though they may not be as effectively absorbed as other carotenoids like beta-carotene and lutein. You can count on seeing future research on neoxanthin and violaxanthin & mdash; two anti-cancer epoxyxanthophylls that are found in plentiful amounts in the leaves of spinach.

WHFoods Recommendations

Foods belonging to the chenopod family — including spinach, chard, beets, and quinoa — continue to show an increasing number of health benefits not readily available from other food families. The special connection between their overall phytonutrients and our nervous system health (including our specialized nervous system organs like the eye) point to the chenopod family of foods as unique in their health value. While we have yet to see large-scale human studies that point to a recommended minimum intake level for foods from this botanical family, we have seen data on chenopod phytonutrients, and based on this data, we recommend that you include foods from the chenopod family in your diet 1-2 times per week. In the case of a leafy food like spinach, we recommend a serving size of at least 1/2 cup, and even more beneficial, at least one full cup.
Spinach is one of only three vegetables that we recommend boiling to help reduce its concentration of oxalic acid. We recommend boiling for just 1 minute to minimize loss of nutrients and flavor. For more on the Healthiest Way of Cooking Spinach, see the 1-Minute Spinach.

Health Benefits

Spinach provide numerous health benefits including:

• Anti-inflammatory benefits
• Antioxidant properties
• Bone health support

For more details on spinach's health benefits, see this section of our spinach write-up.

Nutritional Profile

Spinach is an excellent source of bone-healthy vitamin K, magnesium, manganese, and calcium; heart-healthy folate, potassium, and vitamin B6; energy-producing iron and vitamin B2; and free radical-scavenging vitamin A (through its concentration of beta-carotene) and vitamin C. It is a very good source of digestion-supportive dietary fiber, muscle-building protein, energy-producing phosphorus, and the antioxidants copper, zinc and vitamin E. In addition, it is a good source of anti-inflammatory omega-3 fatty acids, and heart-healthy niacin and selenium.
While this mixture of conventional nutrients gives spinach a unique status in the antioxidant and anti-inflammatory department, it is the unusual mixture of phytonutrients in spinach that "seals the deal" in terms of its antioxidant and anti-inflammatory components. In terms of flavonoids, spinach is a unique source of methylenedioxyflavonol glucuronides, and in terms of carotenoids, its difficult to find a more helpful source of lutein and zeaxanthin. The epoxyxanthophyll carotenoids neoxanthin and violaxanthin are also welcomed constituents of spinach leaves.
For more on this nutrient-rich vegetable, including references related to this Latest News, see our write-up on spinach.

Insight of the Day Mon Dec 17, 2012

"All life is a chance. So take it! the person who goes furthest is the one who is willing to do and dare."

Dale Carnegie
1888-1955, Author, Lecturer, and Trainer

Daily Inspiration

	Inspirational Quote of the Day (Mon, 17 Dec 2012) The greatest pleasure of life is love. Euripides Please feel free to forward this email to your friends, you can also add us to your contacts and click on not-spam to make sure these inspirational newsletters get to your inbox.

Mediterranean Lentil Salad - Healthy Food Tip and Recipe

healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
This easy to prepare Mediterranean-style recipe makes a great side salad or a perfect meatless lunch or dinner addition to your Healthiest Way of Eating. Enjoy!

Mediterranean Lentil Salad
Prep and Cook Time: Prep: 20 min; Cooking: 25 min; Chill: 1 hr
Ingredients:

• 3/4 cup dried green lentils (you want to end up with 2 cups cooked)
• 2 cups water
• 3 oz canned/jar roasted bell peppers*, chopped
• 2 TBS finely minced onion
• 2 medium cloves garlic, pressed
• 1/2 cup chopped fresh basil
• 1/3 cup coarsely chopped walnuts
• 3 TBS balsamic vinegar
• 1 TBS fresh lemon juice
• 2 TBS + 2 TBS extra virgin olive oil
• salt and cracked black pepper to taste
• 1 bunch young dandelion leaves or arugula, chopped
• * If you prefer, you can roast the bell peppers yourself

Directions:

1. Wash lentils, remove any foreign matter, and drain.
2. Combine lentils and 2 cups lightly salted water in medium saucepan. Bring to a boil. Reduce heat, and cook at low temperature for about 20 minutes, or until lentils are cooked but still firm. Cook gently so lentils don't get mushy. When done, drain any excess water, and lightly rinse under cold water. Continue to drain excess water.
3. Mince onion and press garlic and let sit for 5 minutes to bring out their hidden health-promoting benefits.
4. Place lentils in a bowl and add peppers, onion, garlic, basil, walnuts, vinegar, and 2 TBS olive oil. Season with salt and pepper to taste. Marinate for at least 1 hour before serving.
5. Toss dandelion or arugula with 2 TBS olive oil, 1 TBS lemon juice, salt and pepper. Serve on plate with lentils.

Serves 4 Printer Friendly Version of Mediterranean Lentil Salad
In-Depth Nutritional Profile for Mediterranean Lentil Salad
Healthy Food Tip

Is pearl barley the same as whole grain barley or has it been refined and lost some of its nutrients?

Pearl barley is not the same as whole grain barley. Following is an explanation of the difference between whole grain barleys-such as hulless barley and hulled barley-and pearl barley.
Like many of its fellow grains, the barley grain contains an outermost hull that is not considered digestible. For this reason, the outermost hull must be removed from the grain, and this removal requires some processing.
There is a special variety of barley available in some natural foods stores called "hulless barley." In this variety, the outer hull is so loosely attached to the grain that very little processing (if any at all) is needed to remove it.
From a nutritional standpoint, however, hulless barley is not essential, because few nutrients are lost with removal of the hull alone. Hulled barley and hulless barley would both be considered whole grain barley, and both make good choices from a nutritional standpoint.
Pearl barley takes the processing procedure one step further. With pearl barley, not only has the hull been removed, but the remaining grain has also been polished or "pearled" to some degree. The amount of polishing may vary significantly, however. In general, barley is increasingly polished (and increasingly robbed of nutrients) when you move down the line from regular to medium to fine to baby pearled barley.
An interesting category of barley that lies in between hulled and pearled barley (both from a processing and a nutritional standpoint) is pot barley, also sometimes called scotch barley. In this form of barley, the hull has been polished off, but the polishing process isn't taken much further, leaving most of the remaining grain intact. Although not as fully whole grain as hulled barley, pot barley is still a better source of nutrients than pearled barley and a good nutritional choice.
One final note: in some natural food stores, you will also see "hulled barley" referred to as "dehulled barley."
For more information on this topic, please see:

• Barley

Broiled Salmon Salad - Healthy Food Tip and Recipe

healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
This is great-tasting, easy-to-prepare salmon salad with a refreshing sauce. The herbs are not only flavorful, but are also full of nutrients. Feel free to add more salad ingredients of your liking.

Broiled Salmon Salad
Prep and Cook Time: 20 minutes
Ingredients:

• 3/4 lb salmon filets cut in 4 pieces
• 2 TBS chopped fresh mint
• 3 TBS chopped fresh basil
• 2 TBS chopped fresh cilantro
• 2 TBS lemon juice
• 2 TBS extra virgin olive oil
• 3 TBS chopped pumpkin seeds
• salt & pepper to taste
• 1 head romaine lettuce, rinsed and chopped
• 1 medium tomato, seeds and excess pulp removed and sliced
• 1/2 medium avocado cut into 1 inch chunks
• 2 TBS lemon juice
• extra virgin olive oil to taste
• salt & pepper to taste

Directions:

1. Cut salmon into 4 pieces, season with salt and pepper, place on a plate and set aside. Preheat broiler on high and put stainless steel skillet (make sure handle is also stainless) for about 10 minutes until very hot. Do not use glass or pyrex for this.
2. Mix together mint, basil, cilantro, lemon juice, olive oil, chopped pumpkin seeds, salt and pepper. Set aside. This is your herb mixture.
3. Prepare lettuce, tomato and avocado and toss with lemon juice, olive oil, salt and pepper.
4. Remove pan from heat and place salmon on hot pan. Quick Broil salmon for about 4 minutes. Do not turn. Because pan is hot salmon will cook very quickly. Place on a plate next to salad and top with herb mixture. You will have some herb mixture left over. It is so good you may also want to drizzle it on the salad greens.

Serves 4 For optimum flavor and nutrition serve with:

• Seafood Gazpacho

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Healthy Food Tip

Is it true that raw almonds must now be pasteurized? If so, what are the health implications of this new requirement?

Yes, starting on September 1, 2007, it became illegal for 100% raw almonds to be manufactured and sold in the United States, with two exceptions (discussed below). You can read the new law and its specific provisions by going to the website address of the California Almond Board at http://www.almondboard.com.
The origins of this new law date back to 2001, when an outbreak of Salmonella poisoning in Canada was traced back to an almond grower in California. At that time, the California Department of Health Services worked with that grower to increase the safety of almond production. But when a second round of Salmonella problems occurred with an entirely different grower, the federal government stepped in to consider a more comprehensive set of actions. The U.S. Department of Agriculture (USDA), together with the U.S. Food and Drug Administration (FDA), Centers for Disease Control (CDC), California Almond Board, and other agencies drafted legislation designed to prevent further Salmonella outbreaks based on post-harvest processing of almonds.
Specifically, these government agencies designed a mandatory pasteurization program in which handlers of almonds would be required to process the almonds in such a way that a dramatic reduction in the amount of Salmonella bacteria would take place. (In technical terms, a minimum 4-log reduction was set forth as the standard. A minimum 5-log reduction was also discussed, but not adopted.) To achieve this dramatic reduction in Salmonella bacteria, two major alternatives were envisioned: (1) exposure to steam heat sufficient to raise the surface temperature of the almond kernels to about 200°F (93°C) or (2) insertion of the kernels into a closed chamber where they could be exposed to propylene oxide gas (please note that fumigation with propylene oxide is not allowed in the processing of almonds if the almonds are going to be sold as certified organic).
Two exceptions to these processing requirements were included in the legislation. First, almond growers can receive exemption from these requirements if they can show that their ordinary manufacturing process achieves the same minimum 4-log reduction in Salmonella content. For example, their ordinary manufacturing process might include enough dry roasting or blanching to accomplish this same goal. Second, almond growers can also receive exemption if they will only be selling their almonds directly to customers at local markets, with a limit of 100 pounds per person per day in direct farmer's market sales.
What are the health implications of this new legislation that went into effect on September 1, 2007? First, I am expecting us to see a certain amount of potentially problematic almonds being prevented from entering the marketplace, and that prevention will be a good thing. Second, I am also expecting us to see some nutrient loss in steam-heated almonds that will be unwanted, and, in the case of many almonds, also unnecessary. Third, I am expecting us to see some propylene oxide residues in almonds that were gassed to reduce Salmonella concentrations, and this will be a bad thing because propylene oxide is classified by the U.S. Environmental Protection Agency (EPA) as a probable human carcinogen.
In the long run, I believe that the only solution to the Salmonella-and-almonds predicament will be to understand the underlying reasons why Salmonella bacteria become present in certain batches of almonds and to correct these underlying problems, which I believe have most likely evolved due to non-sustainable approaches to almond growing and inappropriate post-harvest processing. Yet, in the meantime, if you are looking for 100% raw, organically grown almonds, your only option is to purchase from a grower at a local farmer's market, from a grower who has received exemption from the mandatory processing rules, or from a certified organic almond grower outside of the United States who exports almonds to this country.

Insight of the Day Thur Dec 13, 2012

"With one kind gesture you can change a life. One person at a time you can change the world."

Steve Maraboli
Author, Speaker and Radio Show Host

15-Minute Healthy Sauteed Asparagus and Tofu - Healthy Food Tip and Recipe

healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
Add this quick-and-easy vegetarian meal to your Healthiest Way of Eating this week. Prepared by using our Healthy Sauté cooking method it has great flavor with a minimal number of ingredients and is prepared without the use of heated oils. Enjoy!

15-Minute Healthy Sautéed Asparagus and Tofu
Prep and Cook Time: 20 minutes
Ingredients:

• 1 medium onion, cut in half and sliced medium thick
• 4 medium cloves garlic, chopped
• 1 TBS vegetable broth
• 2 TBS minced fresh ginger
• 3 cups thin asparagus, cut in 2-inch lengths
• 1 medium red bell pepper, thin julienne in 1-inch lengths
• 4 oz extra firm tofu, cut in 1/2-inch cubes
• 1 TBS soy sauce
• 2 TBS rice vinegar
• 1 tsp toasted sesame seeds
• salt and white pepper to taste

Directions:

1. Slice onions and chop garlic and let both sit for at least 5 minutes to bring out their hidden health benefits.
2. Heat 1 TBS broth in a 10-12 inch stainless steel skillet. Healthy Sauté onion in broth over medium high heat for about 2 minutes, stirring constantly.
3. Add garlic, ginger, asparagus, and peppers and continue to healthy sauté for another 1 minute, stirring constantly.
4. Add tofu, soy sauce, and vinegar. Turn heat to low and cover for about 2 minutes, or until vegetables are tender, yet still crisp.
5. Season with salt and pepper and sprinkle with sesame seeds.

Serves 4 Printer Friendly Version of 15-Minute Healthy Sautéed Asparagus and Tofu
In-Depth Nutritional Profile for 15-Minute Healthy Sautéed Asparagus and Tofu
Healthy Food Tip

Is juicing your greens as healthy as eating them?

No, juicing your greens is not nearly as healthy as eating them, provided that you use healthy cooking methods when you prepare the greens. For example, if you overcook the greens, you will lose too many of the nutrients they contain; in that case, you might be worse off than if you used a juicer. But as long as you use the healthy steaming or other cooking methods I describe in The World's Healthiest Foods book, you'll get a far greater variety of nutrients in the whole greens than in the juice.
That's because juicers usually separate the juice from the solids in the leaves, stems, or stalks (which some people call the pulp), all of which are then discarded. Unfortunately, these portions of the greens often contain a majority of the total nutrients, including fiber and many phytonutrients including certain carotenoids and flavonoids. If you added all of the discarded portions back into the juice, you would be getting very close to the same nutritional benefits as the vegetable itself. However, many people find a juice with 100% pulp to be unpleasantly thick and displeasing in taste.
I've seen websites promoting the value of live enzymes from freshly juiced greens, and even though I have not seen research to support this claim, there may indeed be some benefit inside of the digestive tract to the consumption of freshly juiced, organic greens. I do know that very fresh (short time from harvest) raw foods that are harvested and handled with care can deliver some functioning enzymes into our digestive tract when we eat those raw foods. However, there is no research showing that we would be able to absorb these enzymes into our body and make use of them outside of the digestive tract.
Many juicers come with a recipe book showing how the vegetable pulp can be used in recipes. This idea makes good sense to me and would be a way of salvaging some of the nutrients that were lost during the process of juicing.

Insight of the Day Wed Dec 12, 2012

"Nobody gets to live life backward. Look ahead, that is where your future lies."

Esther Lederer - (Better known as Ann Landers)
1918-2002, Advice Columnist
 

Insight of the Day 12/11/12

"Anytime you blame others and complain about your situation, you are choosing to be a victim. By playing the victim role you are putting yourself in an ineffective and weak position. It is virtually impossible to allow incredible miracles to enter your life when you choose to remain in this negative mental state."

Sonia Ricotti
Author and Speaker

Insight of the Day 12/10/12

"As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them."

John F. Kennedy
1917-1963, 35th President of the United States

High Energy Breakfast Shake - Healthy Food Tip and Recipe

healthy food tip and recipe

Today's Recipe If you don't know what to serve for breakfast today ...
A quick-and-easy, nutritious and delicious addition to your Healthiest Way of Eating. And a great way to start the day!
High Energy Breakfast Shake
Prep and Cook Time: 5 minutes
Ingredients:

• 1 medium banana
• 1/2 cup whole strawberries
• 1-1/2 cup low-fat milk
• 2-1/2 TBS almond butter
• 2 TBS ground flaxseeds
• 1-1/2 TBS blackstrap molasses

Directions:

1. Blend all ingredients until smooth.

Serves 2 Printer Friendly Version of High Energy Breakfast Shake
In-Depth Nutritional Profile for High Energy Breakfast Shake
Healthy Food Tip

Is it true that cabbage loses its health-promoting sulfur compounds six hours after it is cut? How long after it is cooked will cabbage lose its sulfur compounds?

Cabbage does not lose all of its sulfur compounds six hours after being cut, nor does it lose all of its sulfur compounds after being cooked. Much of the sulfur in cabbage and other foods is attached either to proteins or related compounds, and this attachment prevents it from being lost completely. There are several dozen sulfur-containing derivatives of the amino acid cysteine found in cabbage and an equivalent number of associated sulfoxides as well. Other sulfur-containing (thiol) molecules are formed when cabbage is cooked. While some of these compounds are definitely volatile and lost during cooking, or over time after the cabbage has been chopped, not all are removed.
In addition, the cutting process may actually increase certain health benefits since some of the newly formed (and transformed) sulfur-containing molecules have been shown to have cancer-preventive properties. This includes the sulfur-containing glucosinolates, which are formed when an enzyme called myrosinase is activated. Because the cutting and chopping of the cabbage is an event that activates myrosinase enzymes, it's actually helpful to let your chopped cabbage sit for a few minutes before cooking it (if you are planning to cook it). This time period will let the myrosinase enzymes convert some of the original sulfur-containing molecules in cabbage into glucosinolates. If you cook your chopped cabbage immediately after chopping, the heat will denature the myrosinase enzymes and the sulfur-containing glucosinolates will be unable to form.
I haven't seen studies showing the rate of sulfur-related changes in cooked cabbage over time. Nor have I seen studies showing sulfur-related changes in chopped raw cabbage. It's the antioxidant nutrient loss-and particularly the vitamin C loss-that shows up as most time-sensitive in both chopped raw cabbage and chopped cooked cabbage. Overcooking vegetables, including cabbage, is one of the best ways I know to rob vegetables of their nutrient benefits; when it comes to cabbage this includes its sulfur-related benefits. I recommend about five minutes (at most) for the steaming or "Healthy Sautéing" of raw cabbage. Prior to cooking, I recommend about the five-minute waiting period to allow sulfur-related changes to occur in the freshly chopped cabbage.
Virtually all types of cabbage will store safely in the refrigerator in whole-head form for at least one week. But a partly chopped cabbage head should be tightly covered and kept for no more than three to five days. Many raw cabbage recipes will contain either vinegar or lemon juice and these acidic liquids will help preserve the refrigerated cabbage-containing recipe over a period of several days. For optimal health benefits, however, I recommend enjoying a raw cabbage dish as soon as possible after it has been prepared.
For more information on this topic, please see:

• Cabbage

References:
Rossner J, Kubec R, Velisek J, et al. Formation of aldehydes from S-
alk(en)ylcysteines and their sulfoxides. Eur Food Res Technol. 2004;215(2):1438-2377.
Rungapamestry V, Duncan AJ, Fuller Z, et al. Changes in glucosinolate concentrations, myrosinase activity, and production of metabolites of glucosinolates in cabbage (Brassica oleracea Var. capitata) cooked for different durations. J Agric Food Chem. 2006;54(20):7628-34.
Verkerk R, Dekker M. Glucosinolates and myrosinase activity in red cabbage (Brassica oleracea L. var. Capitata f. rubra DC.) after various microwave treatments. J Agric Food Chem. 2004;52(24):7318-23.
West LG, Meyer KA, Balch BA, et al. Glucoraphanin and 4-hydroxyglucobrassicin contents in seeds of 59 cultivars of broccoli, raab, kohlrabi, radish, cauliflower, brussels sprouts, kale, and cabbage. J Agric Food Chem. 2004;52(4):916-26.

5 Spice Salmon - Healthy Food Tip and Recipe

healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
The balanced flavor in this Asian flavored dish with Chinese 5 spice (a combination of star anise), cloves, cinnamon, huajiao (Sichuan pepper) and ground fennel seeds) is wonderful. This is a surprising dish that is both light, yet very flavorful. It is full of nutrition, and very easy to prepare.

5 Spice Salmon
Prep and Cook Time: 30 minutes
Ingredients:

• 1 lb salmon filet cut into 4 pieces
• 6 dried medium shiitake mushrooms soaked in 3/4 cup hot water for about 15 minutes (save water)
• 1 medium sized onion, chopped
• 2 cloves garlic, chopped
• 1 TBS fresh ginger, chopped, or 1/3 tsp dried
• 1 cup vegetable stock
• 1 tsp 5 spice powder (can be found in Asian section in supermarket)
• 3/4 cup fresh orange juice
• 2 TBS molasses
• 2 tsp arrowroot
• 4 cups shredded Chinese, or Napa cabbage
• 6 scallion, chopped
• salt and white pepper to taste

Directions:

1. Soak shiitake mushrooms in 3/4 cup hot water. Slice when soft cutting out stem. Preheat broiler on high.
2. Healthy Sauté onion in medium saucepan over medium low heat for about 5 minutes stirring frequently. Add ginger and garlic and continue to sauté for another minute. Add vegetable stock, 5 spice powder, orange juice, and molasses. Simmer for 15 minutes. Strain and discard all but liquid. Place liquid back into pan, and thicken with arrowroot dissolved in a little water while simmering.
3. While sauce is cooking, simmer in another medium sized sauté pan cabbage, mushrooms, scallion, salt and pepper in mushroom water for 5 minutes.
4. Rub salmon with salt and pepper. (You can Quick Broil with the skin on; it just takes a minute or two longer. The skin will peel right off after cooking.)
5. When pan is hot, use a hot pad to pull out the pan from the heat and place salmon on it, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly (usually about 7 minutes for every inch of thickness.

Serves 4 For optimum flavor and nutrition serve with:

• Cucumber, Seaweed Salad

Printer Friendly Version of 5 Spice Salmon
In-Depth Nutritional Profile for 5 Spice Salmon
Healthy Food Tip

Is it safe to eat raw eggs?

While I realize that some websites disagree with me on this issue, I believe that it is not safe to eat raw eggs. The main issue regarding eating raw eggs is contamination with the Salmonella bacterium with the secondary issue involving the availability of the B-vitamin, biotin.
According to the U.S. Department of Agriculture, Salmonella contamination may be a problem with about 1 in every 30,000 eggs. Now, just because an egg contains Salmonella bacteria does not mean that you will get a Salmonella infection and eggs are not the only way that Salmonella infections can spread-so you might get a Salmonella infection even if you never eat a raw egg.
However, from my perspective, even a very small risk is not worth taking in this situation -and there is no way to avoid taking a very small risk when you eat a raw egg. Since bacteria enter the ovaries of healthy looking hens even before the shells are formed, you cannot tell from looking at eggs whether they are contaminated. This is why I feel it's important to properly handle and cook eggs to eliminate the risk of Salmonella infection.
Here are some steps you can take to help do so:
• Be sure to purchase eggs from a refrigerated case and place them in your refrigerator as soon as you get home. It is best to use eggs within three to four weeks of purchase.
• Cooking eggs destroys the Salmonella; however, they must be cooked to a temperature of at least 160°F (71°C). Sunny-side up and over-easy eggs often do not reach this temperature.
• Refrigerate hard-boiled eggs two hours after cooking.
• Refrigerate all foods that contain eggs.
• For recipes that contain raw eggs such as Caesar salads, mousse, or homemade ice cream, it is best to use pasteurized eggs that have been heated to a high enough temperature to ensure that the Salmonella has been destroyed.
A second issue involved with raw eggs is the availability of biotin. Biotin is an important B-complex vitamin that's found in both the whites and the yolks of raw eggs. Not all of this biotin is available to our body when a raw egg is eaten, however, because there is a protein found in raw egg whites- called avidin-that binds together with biotin and prevents it from being absorbed from our digestive tracts.
The best way to prevent this lowering of biotin availability is to cook the egg whites. The cooking of an egg will destroy the binding power of avidin so that the biotin in the egg will become more available. While you could separate the yolk from the white and cook the white only to achieve this same result, the risk of Salmonella infection from the raw egg yolk would remain. So from my perspective, this second issue involving biotin is just one more reason to stick with cooked versus raw eggs.
As with all foods, I recommend purchasing organically grown eggs whenever possible-not for the sake of avoiding Salmonella, but for the sake of avoiding unwanted toxic residues that make their way into the egg after the chicken has consumed food or water containing these unwanted substances.

Aww Cute Shitzu!

CMI Gold & Siler Spot Prices 12/6/12

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