15-Minute Turkey Chef's 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 ...
Add this great tasting Mediterranean-style salad to your Healthiest Way of Eating. It only takes 15 minutes to prepare, and you will enjoy a rich concentration of health-promoting nutrients.

15-Minute Turkey Chef's Salad
Prep and Cook Time: 15 minutes
Ingredients:

• 1 1/2 lb mixed salad greens
• 1 cup fresh basil leaves torn into pieces
• 3/4 lb sliced turkey breast
• 1 small jar of prepared roasted peppers (about 7 oz)
• 4 oz Kalamata olives
• 1 1/2 basket cherry tomatoes, cut in half
• 1 medium avocado, cut into cubes
• *optional 4 oz goat cheese
• 
  
• Dressing
• 2 TBS balsamic vinegar
• 2 TBS extra virgin olive oil
• Salt and cracked black pepper to taste

Directions:

1. Rinse and dry salad greens. Drying is best done in a salad spinner.
2. Divide the greens and rest of ingredients equally on 4 plates.
3. Top with goat cheese, if desired.
4. Whisk together vinegar, oil, salt, and pepper and drizzle on top of salad.

Serves 4 Printer Friendly Version of 15-Minute Turkey Chef's Salad
In-Depth Nutritional Profile for 15-Minute Turkey Chef's Salad
Healthy Food Tip

Is greater hydration more protective when it comes to enhancing nutrient metabolism?

Being optimally hydrated is always a way to improve safety of nutrient metabolism, especially water-soluble nutrients including certain forms of minerals and proteins. Having plenty of water in your bloodstream, cells, and tissue spaces outside of the cells is one way to decrease the concentration of these nutrients as well as their metabolic breakdown products (like ammonia in the case of proteins).

Insight of the Day 11/28/12

"I have learned over the years that when one's mind is made up, this diminishes fear; knowing what must be done does away with fear."

Rosa Parks
1913-2005, Civil Rights Activist

Broiled Rosemary Chicken over Pureed Lentils and Swiss Chard - 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 complete meal that is highly nutritious and delicious. It is a great meal to prepare when you have company and want to make something special.

Broiled Rosemary Chicken over Puréed Lentils and Swiss Chard
Prep and Cook Time: 35 minutes
Ingredients:

• 3 boneless chicken breasts (6 oz each)
• 2 cups or 1 15 oz can (BPA free) lentils, drained
• 1 bunch Swiss chard
• 1 medium -sized onion, chopped
• 3 cloves garlic, chopped
• 1-1/2 cups crimini mushrooms, sliced
• 3 TBS vegetable or chicken broth
• 1/2 tsp dried thyme
• 1/2 tsp dried sage
• 1/2 cup walnuts
• 1 TBS + 3 TBS fresh lemon juice
• 1-1/2 TBS chopped fresh rosemary (or 2 tsp dried)
• 2 cloves pressed garlic
• 2 TBS + 1 TBS olive oil
• salt and pepper to taste

Directions:

1. Preheat the broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan about 6 inches from the heat for about 10 minutes to get it very hot.
2. While the pan is heating, rinse and pat the chicken dry and season with lemon juice, salt, and pepper.
3. Leaving the skin on, place the breast skin side up on the hot pan and return it to the oven. It is not necessary to turn the breast because it is cooking on both sides at once. Depending on the size, it should be cooked in about 7 minutes. Remove the skin before serving; it is left on to keep it moist while broiling. The breast is done when it is moist, yet its liquid runs clear when pierced. The inside temperature needs to reach 165 degrees Fahrenheit (74° Celcius).
4. While chicken is broiling, bring pot of water large enough to cook the chard to a boil.
5. Chop chard.
6. Chop onion, garlic, mushrooms, thyme, and sage and then Healthy Sauté them in medium sauté pan over medium-low heat for just about 5 minutes, stirring frequently. Add lentils, walnuts and 3 TBS broth and heat through.
7. Purée mixture in blender or food processor with salt and pepper to taste. You will have to scrape sides of blender with a rubber spatula a few times.
8. When water has come to a boil, add chard and boil for 3 minutes.
9. Drain chard and toss with 2 TBS olive oil and 1 TBS lemon juice and salt and pepper to taste.
10. Place 3 TBS lemon juice, pressed garlic, chopped rosemary, salt, and pepper in small sauté pan and heat on stove for a minute. Turn off heat and whisk in 1 TBS olive oil.
11. Remove skin from chicken, slice into thirds, and serve with puréed lentils and chard. Drizzle rosemary lemon broth over chicken and lentils. Serve.

Serves 4 Printer Friendly Version of Broiled Rosemary Chicken over Puréed Lentils and Swiss Chard
In-Depth Nutritional Profile for Broiled Rosemary Chicken over Puréed Lentils and Swiss Chard
Healthy Food Tip

The Latest News About Swiss Chard

What's New and Beneficial About Swiss Chard

Although Swiss chard has not been studied as extensively as other chenopod vegetables (like beets and spinach), there's no question about the valuable role that chard can play in support of our health, or about its routine inclusion in healthy diets worldwide. The amazing variety of phytonutrients in chard is quickly recognizable in its vibrant colors, including the rich, dark greens in its leaves and the rainbow of reds, purples, and yellows in its stalks and veins. Virtually all of these phytonutrients provide antioxidant benefits, anti-inflammatory benefits, or both. In addition, many provide health benefits that are more specific and of special important to particular body systems. Best researched in this area are phytonutrient benefits provided by chard for our body's blood sugar-regulating system.

• We've become accustomed to thinking about vegetables as great sources of phytonutrients. Indeed they are! But we don't always appreciate how unique each vegetable can be in terms of its phytonutrient content. Recent research has shown that chard leaves contain at least 13 different polyphenol antioxidants, including kaempferol, the cardioprotective flavonoid that's also found in broccoli, kale, strawberries, and other foods. But alongside of kaempferol, one of the primary flavonoids found in the leaves of chard is a flavonoid called syringic acid. Syringic acid has received special attention in recent research due to its blood sugar regulating properties. This flavonoid has been shown to inhibit activity of an enzyme called alpha-glucosidase. When this enzyme gets inhibited, fewer carbs are broken down into simple sugars and blood sugar is able to stay more steady. It makes sense to think about chard as a vegetable whose flavonoid phytonutrients are unique and may offer special benefits for blood sugar control.
• Like beets, chard is a unique source of phytonutrients called betalains. In the betalain family are found reddish-purple betacyanin pigments as well as yellowish betaxanthin pigments. Both types can be found in chard! In the reddish-purple stems of chard and the reddish-purple veins in the leaves, scientists have identified at least 9 betacyanin pigments, including betanin, isobetanin, betanidin, and isobetanidin. In the yellowish stems and veins, at least 19 betaxanthin pigments have been identified, including histamine-betaxanthin, alanine−betaxanthin, tyramine-betaxanthin, and 3-methoxytyramine−betaxanthin. Many of the betalain pigments in chard have been shown to provide antioxidant, anti-inflammatory, and detoxification support. The detox support provided by betalains includes support of some especially important Phase 2 detox steps involving glutathione. So you can see that in the case of chard, beauty is f ar from just skin deep!

WHFoods Recommendations

Swiss chard is not only one of the most popular vegetables along the Mediterranean but it is one of the most nutritious vegetables around and ranks second only to spinach following our analysis of the total nutrient-richness of the World's Healthiest vegetables. It is also one of only three vegetables that we recommend boiling to help reduce its concentration of oxalic acid. Slice leaves 1-inch wide and the stems ½-inch wide and boil for just 3 minutes. We only recommend eating the stems of varieties with white stems; colored stems are very tough. For more on the Healthiest Way of Cooking Swiss Chard, see 3-Minute Swiss Chard.
Foods belonging to the chenopod family-including beets, chard, spinach, and quinoa-continue to show an increasing number of health benefits not readily available from other food families. The red and yellow betalain pigments found in this food family, their unique epoxyxanthophyll carotenoids, and 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 Swiss chard, we recommend a serving size of at least ½ cup, and even more beneficial, at least one full cup.

Health Benefits

Swiss chard provides numerous health benefits including:

• Blood sugar regulation
• Antioxidant properties
• Anti-inflammatory properties
• Bone health support

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

Nutritional Profile

Swiss chard is an excellent source of bone-building vitamin K, manganese, and magnesium; antioxidant vitamin A, vitamin C, and vitamin E; heart-healthy potassium and dietary fiber; and energy-producing iron. It is a very good source of bone-healthy copper and calcium; energy-producing vitamin B2 and vitamin B6; and muscle-building protein. In addition, Swiss chard is a good source of energy-producing phosphorus, vitamin B1, vitamin B5, biotin, and niacin; immune supportive zinc; and heart-healthy folate.
For more on this nutrient-rich vegetable, including references related to this Latest News, see our write-up on Swiss chard.

Insight of the Day 11/27/12

"When someone tells you that you can't do something, perhaps you should consider that they are only telling you what they can't do."

Sheldon Cahoon
Co-Author of Complete Child Development

Curried Lentils - 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 great-tasting meat-free dish tastes even better the second day! Kale is an unusual ingredient in this type of recipe, but not only does it add extra flavor, it also provides extra health benefits.

Curried Lentils
Prep and Cook Time: prep time: 15 minutes; cooking time: 30 minute
Ingredients:

• 1 cup orange lentils, washed
• 4 cups + 1 TBS vegetable broth
• 1 medium onion, chopped
• 3 medium cloves garlic, chopped
• 2 medium carrots, diced into 1/4-inch pieces
• 2 medium celery stalks,diced into 1/4-inch pieces
• 2 cups finely chopped kale
• 2 tsp curry powder
• 1 15 oz can diced tomatoes (do not drain)
• 3 TBS chopped fresh cilantro
• salt and black pepper to taste

Directions:

1. Rinse lentils in strainer and sort through, removing debris.
2. Chop onions and garlic and let sit for 5 minutes to bring out their hidden health benefits.
3. Heat 1 TBS broth in medium soup pot. Healthy Sauté onion in broth over medium heat for 5 minutes stirring frequently, until translucent.
4. Add garlic, carrots, and celery. Continue to sauté for another couple of minutes. Add curry powder and mix to bring out its flavor.
5. Add rinsed and drained lentils, 4 cups broth and tomatoes. Bring to a boil, reduce heat to medium low, and simmer uncovered until lentils and vegetables are tender, about 5 minutes. Add kale and simmer for another 5 minutes. Add cilantro and season with salt and pepper to taste.

Serves 4 Printer Friendly Version of Curried Lentils
In-Depth Nutritional Profile for Curried Lentils
Healthy Food Tip

Is eating too much flaxseed bad for me and if so, how much is "too much"?

Yes, too much flaxseed could be potentially harmful. In fact, excess consumption of most any food could be harmful. Yet, for the general population, the amount of flaxseed that is "too much" flaxseed is probably more than most people consume.
Whether a food is potentially harmful to your health depends on (1) how well matched the food is to your body's biochemistry (you might have an allergic reaction to it, or a food intolerance, or other type of adverse reaction); (2) whether it provides you with an excessive amount of any substance that might be toxic to your body because of your current health status; (3) whether it can directly or indirectly trigger a deficiency in other nutrients (for example, due to the presence of binding agents or enzyme inhibitors naturally occurring in the food); and (4) the degree of vitality in your digestive system when you consume the food.
In terms of food allergy, I would place flaxseeds on the unlikely side of the allergy spectrum. Except for bronchial-type allergies reported from flax industry workers who have inhaled flax dust in their job setting, I haven't seen reports of flaxseed allergy in published medical research. Flaxseed appears to be fairly well matched to a variety of body chemistries.
With respect to binding agents or other substances that might interfere with nutrient metabolism, I know that in the late 1960's, a substance called linatine was identified in flaxseeds and suspected of interfering with vitamin B6 metabolism in several animal studies. However, since that time, studies on the consumption of flaxseeds have been conducted in which the blood levels of B6 were measured in human subjects, and up to 45 grams of ground flaxseeds per day over the course of five weeks did not appear to lower blood levels of vitamin B6. Even though these blood measurements are not the optimal test of B6 metabolism, this finding — coupled with the lack of any other B6 problems in several hundred studies on flaxseeds over the past 30 years — leads me to believe that flaxseeds are safe in relationship to vitamin B6 metabolism.
The greatest attention with respect to flaxseed safety, however, has been the issue of cyanogenic glycosides — especially linamarin, linustatin, and neolinustatin — naturally occurring in flaxseeds. (It's interesting to note, however, that in one study involving the incorporation of flaxseeds into muffins, none of these three cyanogenic glycosides could be found when the final baked products were analyzed, even though flaxseeds had been added to the muffins at a concentration of 150 grams of flaxseeds per kilogram of muffin mix.) Although "cyanogenic" refers to substances that release cyanide when they are broken down, it would be wrong to assume that cyanide groups (groups containing a carbon and a nitrogen atom linked together) are automatically toxic to the body or unwanted in our metabolism. These chemical groups are necessary at many points in our body's chemical processes, and, like many substances, are only problematic when deficient or excessive.
Part of the concern over cyanogenic glycosides in health research has been their ability to release cyanates that can then be combined with sulfur molecules to form thiocyanates. Excessive amounts of thiocyanates can sometimes be problematic for our thyroid function and, for this reason, are considered "goitrogenic." In the studies I've seen on flaxseed consumption, urinary levels of thiocyanates in subjects given flaxseeds either seem unchanged by the addition of flaxseeds to their diet, or when changed, are increased. Presumably, when the urinary levels of thiocyanates increase, it means that the body is successfully eliminating the excess cyanates and that no health risk is present. Since flaxseeds don't directly contain goitrogens, I don't see evidence of health risks in this regard.
As with any new food added to your Healthiest Way of Eating, incorporation of flaxseeds too quickly can cause mild digestive problems for some people. Although in research studies, 50 grams — approximately five tablespoons — has been a common experimental daily dose of flaxseeds used, most people find that flaxseeds take some getting used to and this amount would be much too much for them to start with. In fact, it seems that many people start out with a teaspoon daily and work their way up to one to two tablespoons. In a balanced diet that already provides omega-3 fatty acids from other whole foods, one tablespoon (eight grams) of milled flaxseed daily will often provide enough alpha-linolenic acid (ALA) to meet that part of a person's omega-3 dietary needs. One final note: the very small size of these seeds puts a premium on careful chewing. You cannot get all of those unique flaxseed benefits I described unless you can crush the seeds enough while chewing to allow for other steps in digestion.

Insight of the Day 11/26/12

"As we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our fear, our presence automatically liberates others."

Marianne Williamson
Author and Speaker

Southwestern Cod 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 ...
This is a great meal-in-one dish that can be prepared in just 25 minutes using our Healthy Sauté method of cooking, which uses no heated oils. Enjoy!

Southwestern Cod Sauté
Prep and Cook Time: 15 minutes, Cooking Time: 10 minutes
Ingredients:

• 1 medium onion, cut in half and sliced medium thick
• 6 medium cloves garlic, pressed
• 1-2 tsp minced jalapeno pepper*, seeds removed
• 1 TBS chicken broth
• 2 cups diced zucchini into 1/2-inch cubes)
• 1 lb cod filets, cut into 1 inch pieces
• 15 oz can diced tomatoes
• 3 TBS fresh lemon juice
• 2 TBS chopped fresh cilantro
• 1 TBS chopped fresh oregano
• 1 ripe but firm medium avocado, diced into 1-inch pieces
• salt and black pepper to taste
• *if you like your food less spicy, consider using less jalapeno pepper

Directions:

1. Cut onion and press garlic and let sit for at least 5 minutes to bring out their health-promoting properties:.
2. Prepare all other ingredients before starting the sauté.
3. Heat 1 TBS broth in a 10-12 inch stainless steel skillet. Healthy Sauté onion in broth over medium heat, stirring frequently for 5 minutes.
4. Add garlic, zucchini, jalapeno, and cod and continue to sauté for another 2 minutes, stirring frequently.
5. Add rest of ingredients, except avocado, and cook for another 2 minutes. Add avocado, season with salt, pepper and serve.

Serves 4 Serving Suggestion: Serve with

• Rice

Printer Friendly Version of Southwestern Cod Sauté
In-Depth Nutritional Profile for Southwestern Cod Sauté
Healthy Food Tip

Is cocoa healthy, and if it is, why is it not included on the WHFoods list?

Cocoa is not included among the World's Healthiest Foods because it isn't a whole food or intact part of a plant (like a raw nut or seed). Cocoa is a processed food component. While it is made from seeds found within pods on the cacoa tree (Theobroma cacao), it's only after these seeds have been fermented, dried, and sometimes treated with other additives that the commercial product cocoa is formed.
Cocoa processing has a definite connection to the manufacture of chocolate, but the two processes are distinct. The production of cocoa powder and cocoa butter, which are used to make chocolate, requires additional processing steps after the initial processing of the cocoa.
As a processed food component, cocoa is less healthy than a whole natural food. Even so, cocoa is developing a more and more impressive research history with respect to its flavonoid content and heart-related benefits. Flavonols found in cocoa appear to be especially helpful in protecting the blood vessel linings. By helping protect these blood vessel structures, cocoa flavonols may also help prevent high blood pressure.
Studies of cocoa are mixed, however, in terms of the potential benefits for different age groups and for persons with and without existing chronic disease. For example, postmenopausal women with high cholesterol seem to obtain significant cardiovascular benefits from the consumption of cocoa. Aged men with diagnosed coronary artery disease, on the other hand, do not appear to derive these same benefits.
Product quality is very important when it comes to cocoa because residues of lead and other potential toxins may be present in non-organically produced cocoa. Organic cocoa powder, organic cocoa butter, and organic cocoa are labeling terms you should look for when purchasing cocoa-containing products.

References

Buijsse B, Feskens EJ, Kok FJ, et al. Cocoa Intake, Blood Pressure, and Cardiovascular Mortality: the Zutphen Elderly Study. Arch Intern Med. 2006;166(4):411-7.
Dinges DF. Cocoa Flavanols, Cerebral Blood Flow, Cognition, and Health: Going Forward. J Cardiovasc Pharmacol. 2006;47(Suppl 2):S221-3.
Engler MB, Engler MM. The Emerging Role of Flavonoid-Rich Cocoa and Chocolate in Cardiovascular Health and Disease. Nutr Rev. 2006;64(3):109-18.
Farouque HM, Leung M, Hope SA, et al. Acute and Chronic Effects of Flavanol-Rich Cocoa on Vascular Function in Subjects With Coronary Artery Disease: a Randomized Double-Blind Placebo-Controlled Study. Clin Sci (Lond). 2006;111(1):71-80.
Heiss C, Schroeter H, Balzer J, et al. Endothelial Function, Nitric Oxide, and Cocoa Flavanols. J Cardiovasc Pharmacol. 2006;47(Suppl 2):S128-35; discussion S172-6.
Lee KW, Kundu JK, Kim SO, et al. Cocoa Polyphenols Inhibit Phorbol Ester-Induced Superoxide Anion Formation in Cultured HL-60 Cells and Expression of Cyclooxygenase-2 and Activation of NF-KappaB and MAPKs in Mouse Skin in Vivo. J Nutr. 2006;136(5):1150-5.
Manton WI. Sources of Lead in Cocoa and Chocolate. Environ Health Perspect. 2006;114(5):A274-5; author reply A275.
Selmi C, Mao TK, Keen CL, et al. The Anti-Inflammatory Properties of Cocoa Flavanols. J Cardiovasc Pharmacol. 2006;47 Suppl 2:S163-71; discussion S172-6.
Tokuda Y, Kashima M, Kayo M, et al. Cocoa Supplementation for Copper Deficiency Associated With Tube Feeding Nutrition. ntern Med. 2006;45(19):1079-85.
Wang-Polagruto JF, Villablanca AC, Polagruto JA, et al. Chronic Consumption of Flavanol-Rich Cocoa Improves Endothelial Function and Decreases Vascular Cell Adhesion Molecule in Hypercholesterolemic Postmenopausal Women. J Cardiovasc Pharmacol. 2006;47(Suppl 2):S177-86; discussion S206-9.

Insight for the Day 11/22/12

"There is no better opportunity to receive more than to be thankful for what you already have. Thanksgiving opens the windows of opportunity for ideas to flow your way."

Jim Rohn
1930-2009, Author and Speaker

Totally Afraid of Spiders!!!!

Linda Englemann gets 51 MPGs on her 08 Kia Optima!

Have a Happy and Safe Thanksgiving Day

Losing Weight after 50

The Passion Diet

As a patient educator and nutritionist, I often hear the following from frustrated patients: just when they think they have a handle on what they are supposed to do to be healthy, the information changes.
For example, up until a recent study was published, those of us over 50 were assured that if we moderately cut back our portions, decreased our calories and exercised for a half hour, four to five times a week, we could keep at bay the extra body fat that creeps in after menopause. (2)
Countless women dutifully reduced their calories and did their 30-minute routines daily, only to feel that there was "something wrong with them" because, although the "experts" said it was the right way to control weight after 50, the formula didn't work for their bodies and they didn't maintain their desired weight level. Recent research, published in the "Journal of the American Medical Association," has now thrown out the half-hour-a-day-exercise formula.
Here's the rub: no longer is a half hour of exercise deemed adequate to increase the metabolic furnace that is slowed down by the loss of estrogen. We now have to exercise a minimum of one hour per day and really watch every calorie we put in our mouths, especially carbohydrates, which we may want more than ever at this age for the serotonin surge they provide.(4)
This new information comes from a Harvard study on physical activity and weight gain in women over 50.
This throws out the previous recommendations and, as is stated in the Harvard study and experienced by many of us who are post-menopausal, women over 50 generally do not lose the weight they want with just a half hour a day of exercise. Another example of information frustration in an information-saturated culture.
Estrogen, as every female is aware, is that amazing hormone that is a metabolic calorie burner as well as a reproductive hormone. It keeps our skin and heart healthy while producing "pheromones" for attraction.
What is an important, non-researched but logical factor regarding losing weight and keeping it off after 50 is what our individual bodies tells us is right for our unique metabolism and body type. We need to ask ourselves: what do we know about our own weight loss and weight gain pattern that could be more important than the "weight loss expert's" advice?
The big question is: now that we are past the age of procreation and our body is no longer protecting us against many of the maladies that can accompany the loss of reproductive hormones, what do we know about our own metabolic profile and how food and exercise affects our body weight -- and what do we also know about what it is in our lives that makes us feel our optimal, best self?
Some important questions to ask ourselves:

1. What do I know about how I gain weight?
2. What do I know about how I lose weight?
3. Do I eat when I'm stressed?
4. Do I lose weight when I'm stressed?
5. Do I use food for emotional soothing?
6. Does eating play a dominant role in my daily routine?
7. Is losing weight more important than eating what I like when I like it?
8. What am I willing to give up to get the body weight I want?
9. Do I feel my food choices need to improve?
10. What is my personal experience with exercise?
11. What works best for me ... what kind of exercise do I enjoy?
12. What do you know how my body responds to exercise?
13. Am I willing to make the time to take care of myself?
14. What are my health priorities?
15. What are my ego priorities?
16. What keeps me from being the weight I want to be -- REALLY?
17. What helps me feel my best and makes me happy or passionate about life?

The issue of weight loss, from a general observation of ourselves, our peers and friends, appears to be connected to a number of factors in our lives above and beyond how much exercise we do daily. Rarely do we see an energetic, productive, organized individual (man or woman) who struggles with weight issues, even after 50, because they are often focused on their external interests and passions. Often these folks spend less time eating and getting pleasure from food and more time enjoying their hobbies or activities and getting pleasure out of the active, fulfilling lives they live.One of the weight loss "secrets" I have learned over the years in my practice as a clinical nutritionist is that when individuals are excited, creative, interested and passionate about their work, their relationships, learning, doing or being, the issue of a naturally right body weight resolves itself.
We are often overly focused on the sensory experience and enjoyment of food as a mainstay for satisfaction and pleasure. Just as often, when something else catches our attention and we focus our creative and passionate energies into things we love, the issue of fulfillment comes from creativity or service to others, rather than our food intake.

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Seaweed Rice - Healthy Food Tip and Recipe

healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
While seaweed, or sea vegetables, is becoming more familiar to us in the west, many people still want to know how to incorporate it into their meals. This recipe is a great way to enjoy more of these nutrient-rich foods.
Seaweed Rice
Prep and Cook Time: 35 minutes
Ingredients:

• 2 medium pieces wakame, (2 TBS soaked and chopped)*
• 2 TBS chopped dulse seaweed
• 2-1/4 cups warm water
• 1/2 medium onion, minced
• 2 large cloves garlic, chopped
• 1 cup long grain brown rice
• salt and white pepper to taste
• *For more on Sea vegetables.

Directions:

1. Chop garlic and mince onion and let them sit for 5-10 minutes to enhance their health-promoting benefits.
2. Rinse wakame, and soak in the warm water. After 5 minutes, squeeze out the water from the wakame and chop it. Save water.
3. While wakame is soaking, chop the dulse.
4. Heat 1 TBS of seaweed soaking water in a medium saucepan. Healthy Sauté chopped onion over medium heat for 2 minutes, stirring frequently. Stir in garlic, rice, chopped wakame, dulse, and the water in which the wakame was soaked.
5. Bring water to a boil on high heat. As soon as it begins to boil, reduce heat to low and cover. Cook for about 35 minutes. Season with salt and white pepper to taste.

Serves 4 as side dish Printer Friendly Version of Seaweed Rice
In-Depth Nutritional Profile for Seaweed Rice
Healthy Food Tip

Is apple cider vinegar a magic food?

When thinking about apple cider vinegar and its potential benefits, it's important to keep in mind that it is not a whole food, but rather a liquid derived from processing. While vinegar can be both delicious and nourishing, it is still not possible to consider it as a whole food, and we don't include vinegar on our website as one of our World's Healthiest Foods for this reason.

High acidity

First and foremost, vinegar is usually highly acidic. The acidity of vinegar is typically related to its acetic acid content, and this content can vary fairly widely from vinegar to vinegar. For some individuals, especially those with stomach or digestive problems including acid reflux, vinegar might not be a desirable food component to include in their meal plan because it can serve as an irritant. I've seen some websites that recommend use of vinegar precisely because of its acidity. These websites suggest that vinegar can be used to help offset problems with acid deficiency in the stomach or other digestive problems. I'm not aware of any scientific research that supports this recommendation.

Claimed benefit - blood sugar control

I'd group the claimed benefits of apple cider vinegar into two categories. First, there are some studies linking vinegar to improved control of blood sugar following a test meal. About half of the limited studies in this area have been conducted on genetically modified rats and do not provide any immediately helpful information about humans and the way we eat everyday. The human studies in this area tend to focus on delivery of a test food or test meal-typically highly processed and devoid of any whole, natural foods-that has been augmented with a dose of vinegar. While these studies do show a trend toward improvement in blood sugar response in the range of 2-20%, it seems reasonable to assume that a key problem here is the poor quality of the test foods and test meals.
Several authors have mentioned delayed stomach emptying as a likely mechanism for the impact of added vinegar on blood sugar response. If that hunch turns out to be correct, the idea of poor quality foods makes even more sense. Our stomach tends to empty too quickly if it is filled with highly processed, low-nutrient, fiber-free foods. I would expect whole, natural foods with excellent fiber content and nutrient variety to be more effective in improving blood sugar control than vinegar added to a meal that is composed of poor quality foods.

Claimed benefit - enhanced calcium absorption

Second is the area of calcium absorption. This area has only been explored in animal studies so far, and both the doses and experimental conditions have been limited and difficult to match up with everyday consumption of vinegar on a salad or in a marinade. But the results of these studies showed the vinegar to increase the solubility of calcium within the intestinal tract of the test animals and to increase absorption in this way. Once again, I would question the value of these rat experiments for decision-making about whole, natural foods. From my perspective, the degree of calcium solubility in whole, natural foods that are properly handled and properly cooked is exactly what it should be.
Some websites tout the nutritional benefits of apple cider vinegar from a mineral standpoint. Based on nutrient database values, the amount of minerals in a tablespoon of this food is very, very limited and cannot be thought of as a significant contribution to any diet.
For more information on this subject, see:

• Apple
• Calcium
• Why you should select organically grown apples whenever possible.

References

Johnston CS, Buller AJ. Vinegar and peanut products as complementary foods to reduce postprandial glycemia. J Am Diet Assoc 2005 Dec;105(12):1939-42.
Johnston CS, Gaas CA. Vinegar: medicinal uses and antiglycemic effect. MedGenMed 2006;8(2):61.
Kishi M, Fukaya M, Tsukamoto Y, et al. Enhancing effect of dietary vinegar on the intestinal absorption of calcium in ovariectomized rats. Biosci Biotechnol Biochem 1999 May;63(5):905-10.
Liljeberg H, Bjorck I. Delayed gastric emptying rate may explain improved glycaemia in healthy subjects to a starchy meal with added vinegar. Eur J Clin Nutr 1998 May;52(5):368-71.
O'Keefe JH, Gheewala NM, O'Keefe JO. Dietary strategies for improving post-prandial glucose, lipids, inflammation, and cardiovascular health. J Am Coll Cardiol 2008 Jan 22;51(3):249-55.
Ostman E, Granfeldt Y, Persson L, et al. Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects. Eur J Clin Nutr 2005 Sep;59(9):983-8.
White AM, Johnston CS. Vinegar ingestion at bedtime moderates waking glucose concentrations in adults with well-controlled type 2 diabetes. Diabetes Care 2007 Nov;30(11):2814-5.
Yamashita H, Fujisawa K, Ito E, et al. Improvement of obesity and glucose tolerance by acetate in Type 2 diabetic Otsuka Long-Evans Tokushima Fatty (OLETF) rats. Biosci Biotechnol Biochem 2007 May;71(5):1236-43.

Insight for the Day 11/21/12

"Your own words are the bricks and mortar of the dreams you want to realize. Your words are the greatest power you have. The words you choose and their use establish the life you experience."

Sonia Choquette
Author

Insight of the Day 11/20/12

"Kindness is an inner desire that makes us want to do good things even if we do not get anything in return. It is the joy of our life to do them. When we do good things from this inner desire, there is kindness in everything we think, say, want and do."

Emmanuel Swedenborg
1688-1772, Scientist, Philosopher and Theologian

Insight of the Day 11/19/12

"Acknowledging the good that you already have in your life is the foundation for all abundance."

Eckhart Tolle
Author of The Power of Now 

Roast Turkey Breast with Chipotle Chili Sauce - Healthy Food Tip and Recipe

healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
One of the best things about the holidays are leftovers so when you have left over turkey try serving it with this delicious, tangy sauce.
Roast Turkey Breast with Chipotle Chili Sauce
Prep and Cook Time: 20 minutes
Ingredients:

• Sliced Turkey Breast
• Sauce:
• 1 medium onion, finely minced
• 4 medium cloves garlic, finely minced
• 1-2 canned chipotle chilies, minced fine
• 3 TBS Dijon mustard
• 3 TBS tomato paste
• 3 TBS blackstrap molasses
• 1 TBS + 11/2 cup chicken broth
• 1 TBS chopped fresh oregano (or 1 tsp dried oregano)
• salt to taste

Directions:

1. Mince onion and garlic and let sit for 5 minutes to bring out their hidden health benefits.
2. Heat 1 TBS broth in a stainless steel skillet over medium heat. Healthy Sauté onion in broth for 5 minutes stirring frequently.
3. Add garlic and continue to sauté for another minute.
4. Add rest of ingredients and simmer for about 15 minutes, letting sauce thicken slightly.
5. Slice turkey and serve with sauce. (For a smoother consistency sauce you can strain before serving.)

Serves 6 Printer Friendly Version of Roast Turkey Breast with Chipotle Chili Sauce
In-Depth Nutritional Profile for Roast Turkey Breast with Chipotle Chili Sauce
Healthy Food Tip

The Latest News about Turkey

Multiple studies have pointed to key differences in the health risk associated with high intake of red meats like beef versus high intake of white meats like turkey. In the case of red meats, high intake has been associated with increased risk of heart disease, increased risk of type 2 diabetes, and increased risk of colon cancer. High intake of white meats - including turkey - has not been associated with these health problems in a majority of studies.

What's New and Beneficial About Turkey

• Studies now show a clear difference between intake of red meats (like beef) and intake of white meats (like turkey) with respect to certain activities in our digestive tract. One particularly interesting study has determined that formation of N-nitroso compounds in the large intestine is much more likely to occur from high intake of red meats like beef than from high intake of white meats like turkey. Since excessive formation of N-nitroso compounds is associated with increased risk of colon cancer, this finding points to a special benefit that may be provided by turkey and other white meats in comparison to red meats.
• Turkey has recently been shown to fall into a group of high-protein foods (including tuna and egg whites) that can help keep post-meal insulin levels within a desirable range.
• The feeding of turkeys can make a significant difference in their body composition and health benefits. Recent research has made it clear that the amount of total fat in turkey, the composition of this fat (including its amount of omega-3 fatty acids), and the protein content of turkey all closely depend upon the diet that the turkey has been fed. Studies involving the use of linseed oil (flax oil), fish oil, and coconut oil in poultry feed all show a relationship between these fat-based feed components and the composition of the turkey meat. Interestingly, the use of coconut oil in poultry feed has also been associated with an ability of this ingredient to lower risk of infection in the turkeys from Campylobacter bacteria and Salmonella bacteria. Investigators have hypothesized that it's the caprylic acid in the coconut oil that may be primarily responsible for this decreased risk of infection.
• The physical health of the turkeys prior to slaughter can also make a significant difference in nutrient content. Researchers have recently shown that meat from turkeys fed plant oils containing alpha-linolenic acid (ALA, the basic building block for other more complicated omega-3 fatty acids like EPA and DHA) will only contain these more complicated omega-3 fatty acids if the turkeys were healthy prior to slaughter. In other words, if the turkeys were not in good health at the time when they consumed feed with ALA, their bodies were not capable of metabolizing ALA into EPA and DHA and those more complicated omega-3 fatty acids were not found in the final turkey meat.

WHFoods Recommendations

One of the great advantages of turkey is that much of the fat can be easily removed making it a very lean source of protein. We recommend roasting turkey to keep it moist and bring out is best flavor. Turkey dries out quickly so it is important not to overcook it; it is also important not to undercook it. For more on the Healthiest Way of Cooking Turkey see the How to Enjoy section of the turkey write-up on the website. While usually associated with the holidays, turkey can be enjoyed year round.

Health Benefits

Turkey provides numerous health benefits including:

• Can be a low-fat source of protein
• Low on glycemic index scale

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

Nutritional Profile

Turkey is a very good source of protein, providing 65% of the DV in a four-ounce portion. Along with protein, turkey is a very good source of immune-supportive selenium. In addition, it is a good source of energy-enhancing niacin, vitamin B6, and phosphorus. Turkey can also be a source of other important nutrients, depending on the diet that was consumed by the animals. For example, it is possible for turkey to contain valuable amounts of omega-3 fatty acids if omega-3 containing fats were regularly included in the animals' diet and the animal was in good health during its life.
For more on this nutrient-rich food, including references related to this Latest News, see our write-up on turkey.

Inspiring Quote

 

 

 

 

 

 

    “Being deeply loved by someone gives you strength, while loving someone deeply gives you courage.”

    ― Lao Tzu

Daily Inspirational Quote of the Day 11/20/12

We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort.
Jesse Owens

Today's Daily Inspiration 11/16/12

When you judge another, you do not define them, you define yourself.

Wayne Dyer

15-Minute Broiled Chicken 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 quick and easy chicken salad is a perfect lunch or light dinner, making it easy for you to enjoy a great tasting way to receive the health benefits of chicken and salad greens. Our Quick Broil method of cooking helps seal in the chicken's juices making it more tender and flavorful. Feel free to add your favorite vegetables to for extra nutrition.

15-Minute Broiled Chicken Salad
Prep and Cook Time: 15 minutes
Ingredients:

• 4 boneless chicken breasts
• 1/2 lb mixed salad greens
• 1/4 cup sliced fresh basil leaves*
• 2 TBS fresh oregano leaves*
• 2 oz gorgonzola cheese
• 2 TBS fresh lemon juice
• salt and cracked black pepper to taste
• Dressing
• 2 TBS fresh lemon juice
• 1 TBS extra virgin olive oil
• salt and cracked black pepper to taste
• *Since the herbs are being used in a salad, there is no conversion for dry herbs. If you don't have these fresh herbs on hand, you can just enjoy the salad without them.

Directions:

1. Preheat the broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan about 7 inches from the heat for about 10 minutes to get it very hot.
2. While pan is getting hot, rinse and spin dry salad greens along with basil and oregano leaves. For oregano, simply run your fingers down the stem to remove leaves and place whole in salad.
3. When pan is hot, season chicken breasts with a little salt and pepper and place on hot pan skin side up. Return to broiler and cook for about 15 minutes, or until done, depending on the thickness of the breasts. The breasts cook fast because they are cooking on both sides at the same time. This is our Quick Broil cooking method. When chicken is just about done, remove skin and top breasts with a little gorgonzola cheese and return to broiler to melt. (If you're not sure if chicken is done, make a little slice with a small sharp knife to check. It should be only slightly pink.)
4. Toss greens with lemon juice, olive oil, salt, and pepper. Distribute greens onto 4 plates. Place chicken breasts on top of greens. Serve.

Serves 4 Printer Friendly Version of 15-Minute Broiled Chicken Salad
In-Depth Nutritional Profile for 15-Minute Broiled Chicken Salad
Healthy Food Tip

If you eat lower on the food chain, might you be able to handle oxalate-rich foods more safely?

The answer here is both no and yes. No, plant-based eating is not likely to lower your oxalate consumption, since there are many more high-oxalate foods in the world of plants than in the world of animals. As a general rule, if a person swapped an animal food for a plant food, the odds of getting more oxalates would be increased. On the other hand, yes, plant-based eating might help decrease the risk involved with oxalate consumption-even though it raised the absolute amount of oxalates being consumed-because plant-based eating typically increases the variety of nutrients being consumed. Plant-based eating is also protective against many basic chronic diseases. So with respect to your question, we do not believe it would automatically be helpful to become a vegetarian if you were trying to protect yourself against potential risks from oxalates. A better approach would be to get very specific about each food that you were evaluating, rather than pick foods on a plant-versus -animal basis. The list of high-oxalate foods found at the following website-http://www.litholink.com/gateway.aspx?page=OxalateDiet-is one we like for determining the oxalate content of various foods.

Inspiring Quote for Today 11/16/12

  “For every minute you are angry you lose sixty seconds of happiness.”

    ― Ralph Waldo Emmerson

15-Minute Asian Tuna - Healthy Food Tip and Recipe

healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
Our Quick Broil method of cooking is perfect for preparing seared tuna as tuna tastes best when not cooked through. The combination of tuna, shiitake mushrooms, and seasonings adds a wonderful Asian flavor to your Healthiest Way of Eating.
15-Minute Asian Tuna
Prep and Cook Time: 15 minutes
Ingredients:

• 4 6 oz tuna steaks
• 1 TBS fresh lemon juice
• 1 cup minced scallion
• 3 medium cloves garlic, pressed
• 1 TBS minced fresh ginger
• 2 cups thickly sliced fresh shiitake mushrooms (remove stems)
• 1 TBS chicken broth
• 1 cup fresh squeezed orange juice
• 2 TBS soy sauce
• 2 TBS chopped cilantro
• salt and white pepper to taste

Directions:

1. Preheat the broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan about 5 inches from the heat for about 10 minutes to get it very hot.
2. Press garlic and let sit for 5 minutes to bring out its health-promoting benefits.
3. Rub tuna with lemon juice and season with a little salt and white pepper. Set aside.
4. Heat 1 TBS broth in a 10-12 inch stainless steel skillet on the stovetop. Healthy Sauté scallion, garlic, ginger, and mushrooms in broth for about 2 minutes, stirring constantly over medium heat.
5. Add orange juice and cook for another 2 minutes. Add soy sauce and cilantro.
6. Using a hot pad, pull out broiler pan and place tuna in hot pan and return pan to broiler. Keep in mind it is cooking rapidly on both sides, so it is done very quickly, usually in 2-3 minutes, depending on thickness.
7. Place tuna on plates and pour mushroom sauce over each piece. Or you can lay a bed of mushroom sauce on each plate and place tuna on top.

Serves 4 Serve with

• Napa Cabbage Salad
• Seaweed Rice

Printer Friendly Version of 15-Minute Asian Tuna
In-Depth Nutritional Profile for 15-Minute Asian Tuna
Healthy Food Tip

If shellfish are bottom feeders and contain toxic chemicals, why do you include them among the World's Healthiest Foods?

In The World's Healthiest Foods book and WHFoods website, we have tried to limit the analysis of foods and food benefits to factors that have been documented in peer-reviewed, Western science research studies. I don't believe that's the only way to evaluate food, but it's the approach we were most comfortable with in constructing the list of the World's Healthiest Foods. When we looked at the published research on shellfish, we came to the conclusions that are presented in the book and on the website.
I'm especially concerned at the present time about the potential toxic residues found in virtually all fish and shellfish. But from a Western science research standpoint, there are also some well-documented benefits from shellfish. For example, the mineral selenium — so often deficient in the diet of American adults — is provided by shrimp in a concentration difficult to obtain from many other foods.
One type of shellfish that raises special concerns for me is shrimp. As of 2003, almost 90% of all shrimp consumed in the United States were imported from Asia and Latin America, with China, Vietnam, and Thailand serving as the three top suppliers. These shrimp imports totaled about 1.5 billion pounds! U.S. shrimp farms produce approximately 12 million pounds of shrimp each year, but that amount is less than 1% of the total shrimp imports. This huge imbalance between imported and domestically produced shrimp can be problematic due to problems with contamination in certain Asian fish farming operations and also with lack of sustainable practices on the part of many fish farming operations.
One website I like for identifying high-quality shrimp retailers and shrimp-serving restaurants is the Monterey Bay Aquariums' Seafood Watch. Their website address is: http://www.montereybayaquarium.org/cr/seafoodwatch.aspx. You can use their Seafood Guides and Visit our Restaurant Partners links to locate high-quality fish in the U.S., including shrimp and other commonly eaten shellfish. When it comes to purchasing shellfish — and all types of fish well — I also encourage you to ask your grocers, or fishmongers, or whoever is responsible for providing your fish, as many questions as necessary to get an idea about its overall quality and sustainability.
For more information on this topic, see:

• Scallops
• Shrimp
• Selenium

Insight for the Day 11/14/12

"Most people fail in life not because they aim too high and miss, but because they aim too low and hit."

Les Brown
Speaker

Curried Mustard Greens & Garbanzo Beans with Sweet Potatoes - 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 complete meat-free meal is an easy to prepare, colorful, and flavorful addition to your Healthiest Way of Eating. The pungent taste of mustard greens and the sweetness of the sweet potatoes is a wonderful combination giving you a great way to enjoy the many health benefits from this recipe.

Curried Mustard Greens & Garbanzo Beans with Sweet Potatoes
Prep and Cook Time: 30 minutes
Ingredients:

• 2 medium sweet potatoes, peeled and sliced thin
• 1 medium onion, cut in half and sliced thin
• 3 medium cloves garlic, sliced
• 1 TBS + 1/4 cup chicken or vegetable broth
• 1/2 tsp curry powder
• 1/4 tsp turmeric
• 1 bunch mustard greens, stems removed, chopped
• 1 15 oz can (no BPA) diced tomatoes
• 2 cups or 1 15 oz can (no BPA) garbanzo beans, drained
• 3 TBS extra virgin olive oil
• salt and white pepper to taste

Directions:

1. Bring 2" of water to a boil in a steamer with a tight fitting lid. Peel and slice sweet potatoes into ½" slices so they will steam quickly (7 minutes).
2. While steaming potatoes, slice onion and garlic. Heat 1 TBS broth in 12 inch skillet. Healthy Sauté onion in broth over medium heat for about 4-5 minutes stirring frequently, until translucent. Add 1/4 cup broth, garlic, curry powder, turmeric, and mustard greens. Stir occasionally until mustard greens are wilted, about 5 minutes. Add garbanzo beans, diced tomatoes, salt and pepper. Cook for another 5 minutes.
3. Mash sweet potatoes with olive oil, salt and pepper. If you need to thin potatoes more you can add a little broth. Serve mustard greens with mashed sweet potatoes.

Serves 4 Printer Friendly Version of Curried Mustard Greens & Garbanzo Beans with Sweet Potatoes
In-Depth Nutritional Profile for Curried Mustard Greens & Garbanzo Beans with Sweet Potatoes
Healthy Food Tip

The Latest News About Sweet Potatoes

How sweet it is for your health to eat sweet potatoes! Not only do they taste like dessert, but they also provide some surprising health benefits. Many people think about sweet potatoes as being nothing more than plain old potatoes that can tweak our taste buds with some extra flavor. Yet cutting-edge research on sweet potatoes tells us that nothing could be further from the truth as they have so many unique nutritional benefits to offer! Sweet potatoes feature a surprising number of nutrient categories responsible for the health benefits of this underappreciated tuber. Among these categories are antioxidants, anti-inflammatory nutrients, and blood sugar-regulating nutrients. Each category brings with it valuable health benefits.

What's New and Beneficial About Sweet Potatoes

• Orange-fleshed sweet potatoes may be one of nature's unsurpassed sources of beta-carotene. Several recent studies have shown the superior ability of sweet potatoes to raise our blood levels of vitamin A. This benefit may be particularly true for children. In several studies from Africa, sweet potatoes were found to contain between 100-1,600 micrograms (RAE) of vitamin A in every 3.5 ounces-enough, on average, to meet 35% of all vitamin A needs, and in many cases enough to meet over 90% of vitamin A needs (from this single food alone).
• Sweet potatoes are not always orange-fleshed on the inside but can also be a spectacular purple color. Sometimes it's impossible to tell from the skin of sweet potato just how rich in purple tones its inside will be. That's because scientists have now identified the exact genes in sweet potatoes (IbMYB1 and IbMYB2) that get activated to produce the purple anthocyanin pigments responsible for the rich purple tones of the flesh. The purple-fleshed sweet potato anthocyanins-primarily peonidins and cyanidins-have important antioxidant properties and anti-inflammatory properties. Particularly when passing through our digestive tract, they may be able to lower the potential health risk posed by heavy metals and oxygen radicals. For more details on purple-fleshed and orange-fleshed sweet potatoes, please see our Description section below.
• Most dry beans and tubers have their own unique storage proteins. Soybeans have glycinins, potatoes have patatins, yams have dioscorins, and corn has zeins. While researchers have long been aware of sporamins-storage proteins in sweet potato -only recently has research shown some of their unique antioxidant properties. The potential health benefits of the sweet potato sporamins in helping prevent oxidative damage to our cells should not be surprising since sweet potatoes produce sporamins whenever subjected to physical damage to help promote healing.
• It's important to have some fat in your sweet potato-containing meals if you want to enjoy the full beta-carotene benefits of this root vegetable. Recent research has shown that a minimum of 3-5 grams of fat per meal significantly increases our uptake of beta-carotene from sweet potatoes. Of course, this minimal amount of fat can be very easy to include. In our Healthy Mashed Sweet Potatoes recipe, for example, we include 1 tablespoon of extra virgin olive oil, and with just this one tablespoon, each of our 4 servings for this delicious recipe provides 3.5 grams of fat.
• Some nutritional benefits from sweet potatoes simply may not be achievable unless you use steaming or boiling as your cooking method. Recent studies show excellent preservation of sweet potato anthocyanins with steaming, and several studies comparing boiling to roasting have shown better blood sugar effects (including the achievement of a lower glycemic index, or GI value) with boiling. The impact of steaming is particularly interesting, since only two minutes of steaming have been show to deactivate peroxidase enzymes that might otherwise be able to break down anthocyanin phytonutrients found in the sweet potato. In fact, with these peroxidase enzymes deactivated, natural anthocyanin extracts from sweet potato used for food coloring may be even more stable than the synthetic dye Red 40! This benefit isn't limited to the food's appearance since the anthocyanins have great health benefits as antioxidants and anti-inflammatory nutrients.

WHFoods Recommendations

Sweet potatoes don't have to take a long time to prepare. Cutting them into ½" slices and Healthy Steaming them for just 7 minutes not only brings out their great flavor but helps to maximize their nutritional value. And you can add cinnamon, nutmeg, and/or cloves for extra flavor and nutrition. For more on The Healthiest Way of Cooking Sweet Potatoes, see the How to Enjoy section of the sweet potatoes write-up on the website.

Health Benefits

Sweet potatoes provide numerous health benefits including:

• Antioxidant properties
• Anti-inflammatory benefits
• Blood sugar support

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

Nutritional Profile

The orange-flesh sweet potatoes are exceedingly rich in beta-carotene. The purple-flesh varieties are outstanding sources of anthocyanins, especially peonidins and cyanidins. Both types of sweet potatoes are rich in unique phytonutrients, including polysaccharide-related molecules called batatins and batatosides. Sweet potatoes also include storage proteins called sporamins that have unique antioxidant properties. Sweet potatoes are an excellent source of immune-supportive vitamin A (in the form of beta-carotene). They are also a very good source of free-radical-scavenging vitamin C and manganese. In addition, sweet potatoes are a good source of bone-building copper; heart-healthy dietary fiber, vitamin B6, and potassium; and energy-producing iron.
For more on this nutrient-rich vegetable, including references related to this Latest News, see our write-up on sweet potatoes.

Insight for the Day 11/13/12

"At any moment, you have a choice, that either leads you closer to your spirit or further away from it."

Thich Nhat Hanh
Buddhist Monk, Author, Poet and Peace Activist

3 Steps to Manifest Your Desires (I give them to you here) -- a third article from Dr Robert Anthony

I promise you will never get a desire, a true desire for something,
you cannot achieve.  It is impossible. When you get a true desire
it is your Authentic Self saying, "This is what you truly want and
this is what you can have."

We live simultaneously on three levels; spiritual, mental and
physical. Manifesting your desires is a threefold process. First, 
create a spiritual blueprint, outlining your desire for the
future. Then once you have it outlined, it ALREADY exists on the
spiritual plane in another dimension.  It is not in the third
dimension yet, but that does not matter.  It is still real. 

Second, specifically describe it by either writing it down or
verbally expressing it. When you have done this, you have it on 
the mental plane. If you did not have it on the mental plane  
you could not describe it. 

Now think about this. You already have it on two of the three
planes in which you exist. The minute you can visualize it and
specifically describe it, you are two thirds of the way there!! All
you are waiting for is just one small part of the equation. Your
"work" is essentially 66% completed! Do you get this? All you are
waiting for is the physical. Finally, (and this is the hardest part)
you MUST think, feel and act in accordance with that spiritual
blueprint.

As you have learned, you cannot force the manifestation of your
desire through action. We have been conditioned to think if I take
this action I will get this effect. But that is not accurate. Your
action is nothing more than a confirmation of your "future pull".
This does not mean that action is not important. It is critical.
But your actions do not create your results. Your action is
confirming to the universe that you have chosen to participate. 
Do you follow me here?

If you choose to participate in a universe of struggle, your actions
will be based on struggle. If you choose to participate in a
universe based on FLOW, then your actions will be based on FLOW
- and all that will be required is to take the next logical step.
In other words, none of your actions are based on fear, doubt or
worry.  You just take the next logical step in a relaxed,
non-stressful manner and keep doing that until your desire takes
physical form. It is as easy as that.

Today will bring you a new awareness, a lesson or a manifestation
that you are making progress - IF YOU LOOK FOR IT!  No matter how
large or small, please record it in your Evidence Journal. It will
only take a few moments and will AUTOMATICALLY put you in the Flow.

Truly Caring for Your Success!

Dr. Robert Anthony

P.S. My program, 'The Secret of Deliberate Creation' shows you
exactly how to get in alignment with and attract everything you
desire and I actually go so far as to give you a Quick Start Guarantee 
http://clicks.aweber.com/y/ct/?l=MliLY&m=IcxmTkIHaSwS5D&b=1fmYKeBctbTs3jLvfzMTcQ

Mediterranean Cod with Tomatoes - 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 this low-fat meal with cod as part of your Healthiest Way of Eating this week. It contains less that 200 calories!
Mediterranean Cod with Tomatoes
Prep and Cook Time: 20 minutes
Ingredients:

• 1 lb cod fillets
• 2 medium onions, sliced medium thick
• 3 medium cloves garlic, chopped
• 1/2 cup + 1 TBS chicken or vegetable broth
• 2 cups fresh or 1 15 oz can (BPA-free) diced tomatoes
• 2 TBS fresh lemon juice
• *1/4 cup chopped black olives
• *1 TBS capers
• 1/2 cup chopped fresh basil
• 2 tsp chopped fresh rosemary
• 2 tsp chopped fresh thyme
• 1 lb cod fillets, cut into 2-inch pieces
• salt and cracked black pepper to taste
• red chili flakes to taste
• * optional

Directions:

1. Slice onions and chop garlic and let sit for 5 minutes to bring out their hidden health benefits.
2. Heat 1 TBS broth in a 10-12 inch stainless steel pan or skillet. Healthy Sauté onion over medium heat for about 5 minutes in broth, until translucent. Add garlic and continue to sauté for another minute.
3. Add rest of broth, diced tomatoes, and lemon juice. Bring to a simmer on high heat. Once it starts to simmer reduce heat to medium and simmer for about 5 minutes.
4. Add herbs, olives, capers, and cod fillets; cover and simmer for about 5 minutes, depending on how thick the fish is. Season with salt and pepper to taste. Serve cod mixed with tomato herb sauce.

Serves 4 Serving Suggestions: Serve with

• Great Antipasto Salad
• Brown Rice

Printer Friendly Version of Mediterranean Cod with Tomatoes
In-Depth Nutritional Profile for Mediterranean Cod with Tomatoes
Healthy Food Tip

If I boil vegetables in soup, keep the soup covered while cooking, and consume all of the liquid, am I losing any nutrients?

Yes, you will still be losing some nutrients when cooking fresh vegetables in a soup in a covered pot. There is no way to avoid nutrient loss with the exposure of raw vegetables to boiling or simmering water. However, by taking the step of covering the pot you are doing what you can to preserve the most nutrients. If you are adding leafy greens to your soup, you may want to add them at the end so that they don't cook for longer than they need to. Even though there is some nutrient loss with making soup, if you take these extra measures, your soup can be a nutrient-rich addition to your Healthiest Way of Eating.