Romaine & Avocado Salad - Healthy Food Tip and Recipe

Today's Recipe
If you don't know what to serve for dinner tonight ...
This salad is a good healthy start for any meal. It is a quick-and-easy way to add flavor and nutrition to your meal all year round. Enjoy!
Romaine & Avocado Salad
Prep and Cook Time: 10 minutes
Ingredients:

• 1 large head romaine lettuce, outside leaves discarded
• 1 large tomato, chopped
• 1 small red bell pepper, julienned into 1 inch long pieces
• 1/2 small avocado, cut into chunks
• 2 TBS coarsely chopped walnuts (optional)
• Dressing
• 2 TBS lemon juice
• 2 tsp balsamic vinegar
• Extra virgin olive oil to taste
• Salt and cracked black pepper to taste

Directions:

1. Remove outer leaves of lettuce heads and discard. Cut off tops of leaves and discard as they are bitter.
2. Chop remaining inner leaves. Rinse in cold water, and if you have a salad spinner, spin lettuce to dry. If you don't have one, remove as much water as possible in a colander and then dry with paper towels. This will keep the flavor of the salad from getting diluted.
3. Whisk together lemon juice, vinegar, olive oil, salt and pepper in a small bowl and toss with salad greens. Sprinkle with chopped walnuts if desired.

Serves 4 Printer Friendly Version of Romaine & Avocado Salad
In-Depth Nutritional Profile for Romaine & Avocado Salad
Healthy Food Tip

The Latest News about Avocados

The avocado is colloquially known as the Alligator Pear, reflecting its shape and the leather-like appearance of its skin. Avocado is derived from the Aztec word "ahuacatl". Avocados are the fruit from Persea americana, a tall evergreen tree that can grow up to 65 feet in height. Avocados vary in weight from 8 ounces to 3 pounds depending upon the variety. There are dozens of varieties of avocadoes. The rich and creamy Haas variety is the most popular type of avocado in the United States, and 95% of all avocados grown in the United States are produced in California, original home of the Haas variety. They are generally available throughout the year, they are the most abundant and at their best during the spring and summer in California and in October in Florida. During the fall and winter months you can find Fuerto, Zutano and Bacon varieties. While avocados are technically fruits, we have categorized them here as vegetables since this is how they are usually considered f rom a culinary perspective.

What's New and Beneficial About Avocados

• Consider adding avocado to salads, and not only on account of taste! Recent research has shown that absorption of two key carotenoid antioxidants - lycopene and beta-carotene - increases significantly when fresh avocado (or avocado oil) is added to an otherwise avocado-free salad. One cup of fresh avocado (150 grams) added to a salad of romaine lettuce, spinach, and carrots increased absorption of carotenoids from this salad between 200-400%. This research result makes perfect sense to us because carotenoids are fat-soluble and would be provided with the fat they need for absorption from the addition of avocado. Avocado oil added to a salad accomplished this same result. Interestingly, both avocado oil and fresh avocado added to salsa increased carotenoid absorption from the salsa as well. That's even more reason for you to try our 15-Minute Halibut with Avocado Salsa, a great-tasting recipe that can help optimize your carotenoid health benefits.
• The method you use to peel an avocado can make a difference to your health. Research has shown that the greatest concentration of carotenoids in avocado occurs in the dark green flesh that lies just beneath the skin. You don't want to slice into that dark green portion any more than necessary when you are peeling an avocado. For this reason, the best method is what the California Avocado Commission has called the "nick and peel" method. In this method, you actually end up peeling the avocado with your hands in the same way that you would peel a banana. The first step in the nick-and-peel method is to cut into the avocado lengthwise, producing two long avocado halves that are still connected in the middle by the seed. Next you take hold of both halves and twist them in opposite directions until they naturally separate. At this point, remove the seed and cut each of the halves lengthwise to produce long quartered sections of the avocado. You can use your thumb and index finger to grip the edge of t he skin on each quarter and peel it off, just as you would do with a banana skin. The final result is a peeled avocado that contains most of that dark green outermost flesh so rich in carotenoid antioxidants!
• We tend to think about carotenoids as most concentrated in bright orange or red vegetables like carrots or tomatoes. While these vegetables are fantastic sources of carotenoids, avocado-despite its dark green skin and largely greenish inner pulp-is now known to contain a spectacular array of carotenoids. Researchers believe that avocado's amazing carotenoid diversity is a key factor in the anti-inflammatory properties of this vegetable. The list of carotenoids found in avocado include well-known carotenoids like beta-carotene, alpha-carotene and lutein, but also many lesser known carotenoids including neochrome, neoxanthin, chrysanthemaxanthin, beta-cryptoxanthin, zeaxanthin, and violaxanthin.
• Avocado has sometimes received a "bad rap" as a vegetable too high in fat. While it is true that avocado is a high-fat food (about 85% of its calories come from fat), the fat contained in avocado is unusual and provides research-based health benefits. The unusual nature of avocado fat is threefold. First are the phytosterols that account for a major portion of avocado fats. These phytosterols include beta-sitosterol, campesterol, and stigmasterol and they are key supporters of our inflammatory system that help keep inflammation under control. The anti-inflammatory benefits of these avocado fats are particularly well-documented with problems involving arthritis. Second are avocado's polyhydroxylated fatty alcohols (PFAs). PFAs are widely present in ocean plants but fairly unique among land plants-making the avocado tree (and its fruit) unusual in this regard. Like the avocado's phytosterols, its PFAs also provide us with anti-inflammatory benefits. Third is the unusually h igh amount of a fatty acid called oleic acid in avocado. Over half of the total fat in avocado is provided in the form of oleic acid - a situation very similar to the fat composition of olives and olive oil. Oleic acid helps our digestive tract form transport molecules for fat that can increase our absorption of fat-soluble nutrients like carotenoids. As a monounsaturated fatty acid, it has also been shown to help lower our risk of heart disease. So don't be fooled by avocado's bad rap as a high-fat food. Like other high-fat plant foods (for example, walnuts and flaxseeds), avocado can provide us with unique health benefits precisely because of its unusual fat composition.

WHFoods Recommendations

When you prepare an avocado, we highly recommend that you use the "nick and peel" method described above. This will allow you to enjoy the greatest concentration of its health-promoting carotenoids.

Health Benefits

Avocados provide numerous health benefits including:

• Anti-inflammatory benefits
• Enhanced absorption of carotenoid antioxidants
• Heart health support
• Blood sugar regulation
• Anti-cancer support

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

Nutritional Profile

Avocados contain an amazing array of phytonutrients. Included are phytosterols (especially beta-sitosterol, stigmasterol, and campesterol); carotenoids (beta-carotene, alpha-carotene, lutein, neochrome, neoxanthin, chrysanthemaxanthin, beta-cryptoxanthin, zeaxanthin, and violaxanthin); flavonoids (epicatechin and epigallocatechin 3-0-gallate); and polyhydroxylated fatty alcohols. Alpha-linolenic acid (an omega-3 fatty acid) and oleic acid are key fats provided by avocado. Avocados are a good source of bone supportive vitamin K and copper as well as heart-healthydietary fiber, vitamin B6, vitamin C, folate and copper. Avocados are also a good source of potassium: they are higher in potassium than a medium banana.
Although they are fruits, avocados have a high fat content of between 71 to 88% of their total calories - about 20 times the average for other fruits. A typical avocado contains 30 grams of fat, but 20 of these fat grams are health-promoting monounsaturated fats, especially oleic acid.
For more on this nutrient-rich food, including references related to this Latest News, see our write-up on avocados.

Linda's Voice Mantra for the Day 2/26/13

Mantra: I will not be afraid to go where the universe leads me.

Insight for the Day February 26, 2013

"Don't wait for extraordinary opportunities. Seize common occasions and make them great!"

Orison Swett Marden
1850-1924, Inspirational Writer

Sequester Impact On States Detailed In New White House Reports

God help us all if this does happen as it looks like it is going to. And here we voted for Obama but then again it is the Republicans that are not helping. In the bible it is quoted that money is the root of all evil. A good majority of ...See More


WASHINGTON -- It's looking increasingly like the government is about to impose on itself $85 billion in across-the-board spending cuts. So as part of its strategy to pressure Republicans into accepting new revenues as part of a deal to prevent the sequester from taking effect, the White House released new reports on Sunday that outline the ugly effects those cuts would have in individual states.
Each state's report is linked below. But Jason Furman, principal deputy director of the White House's National Economic Council, pulled out some state-specific examples of the ways the cuts will hurt education, national defense, public health and the economy.

To read on....................
 http://www.huffingtonpost.com/2013/02/24/sequester-states_n_2755181.html?ncid=webmail24&utm_hp_ref=fb&src=sp&comm_ref=false

Orange, Pineapple, Papaya Salad - Healthy Food Tip and Recipe

Today's Recipe
If you don't know what to serve for dinner tonight ...
This is a beautiful and refreshing fruit dish that takes only as much time as it takes to cut the fruit. And you can enjoy it as a salad or a dessert. Enjoy!

Orange, Pineapple, Papaya Salad
Prep and Cook Time: 15 minutes
Ingredients:

• 1 medium sized pineapple, cut into 1-inch pieces
• 4 oranges, segments cut out from membrane
• 1 large papaya, cut into pieces
• 2 TBS sliced almonds

Directions:

1. Cut fruit and mix together.
2. Sprinkle with sliced almonds.

Serves 4 Printer Friendly Version of Orange, Pineapple, Papaya Salad
In-Depth Nutritional Profile for Orange, Pineapple, Papaya Salad
Healthy Food Tip

What are phytonutrients, how do they work in the body, and what foods contain them?

Phytonutrients (also referred to as phytochemicals) are compounds found in plants. They serve various functions in plants, helping to protect the plant's vitality. For example, some phytonutrients protect the plant from UV radiation while others protect it from insect attack.
Not only do phytonutrients award benefit to the plants but they also provide benefits to those who enjoy plant food. That's because they have health-promoting properties including antioxidant, anti-inflammatory, and liver-health-promoting activities.
Fruits and vegetables are concentrated sources of phytonutrients; other plant foods like whole grains, legumes/beans, nuts and seeds, and herbs and spices also contain phytonutrients. Since many phytonutrients also serve as the pigment that gives foods their deep hues, you can identify many phytonutrient-rich foods by looking for colorful foods; for example, look for foods that are blue or purple like blueberries, blackberries and red cabbage (rich in flavonoids); yellow-orange foods like carrots, winter squash, papaya, and melon (rich in beta-carotene); red or pink foods like tomatoes, guava, and watermelon (rich in lycopene); and green foods like kale, spinach, and collard greens (rich in chlorophyll). Yet, since not all phytonutrients give color, it's important to not overlook some off-white foods as well-for example, garlic, onions, and leeks are rich in powerful sulfur-containing phytonutrients.

5-Spice Chicken in a Bowl

Today's Recipe
If you don't know what to serve for dinner tonight ...
The unique use of spices in the broth combined with the chicken gives you a great combination of flavors in this easy-to-prepare addition to your Healthiest Way of Eating. Enjoy!

5-Spice Chicken in a Bowl
Prep and Cook Time: 30 minutes
Ingredients:

• 2 boneless, skinless chicken breasts (6 oz each), cut in 2-inch pieces
• 4 cups chicken broth
• 1/2 inch sliced fresh ginger, sliced (or 1/2 tsp dried ginger)
• 6 whole cloves
• 2 cinnamon sticks
• 5 star anise
• 1/2 tsp dried fennel seeds
• 1 medium-sized onion, chopped in big pieces
• 3 cloves garlic, chopped in big pieces
• 6 whole medium dried shiitake mushrooms
• 1 lb green beans, ends cut off
• 1/2 cup minced scallions

Directions:

1. Chop onion and garlic and let sit for 5 minutes to bring out their hidden health-promoting benefits.
2. Healthy Sauté onion in a medium saucepan over medium-low heat for about 5 minutes, stirring frequently. Add garlic and continue to sauté for another minute. Add chicken broth, ginger, cloves, cinnamon stick, star anise, fennel seeds, and shiitake mushrooms. Turn heat to medium and simmer for 15 minutes.
3. While broth is simmering, cut ends off beans and cut into 1-inch pieces.
4. Strain broth mixture (saving shiitake mushrooms) and put liquid back into pan. Bring to a boil, add chicken pieces and green beans, and cook on medium heat for 7-10 minutes. You may need to skim the surface a little while chicken pieces are cooking. Slice shiitake mushrooms and add to chicken and broth. Add scallion as well as salt and pepper to taste.

Serves 4 Serve with brown rice. For optimum flavor and nutrition serve with:

• Napa Cabbage Salad

Printer Friendly Version of 5-Spice Chicken in a Bowl
In-Depth Nutritional Profile for 5-Spice Chicken in a Bowl
Healthy Food Tip

What are saturated fats and are they considered bad?

The "saturated" in "saturated fats" refers to the fact that these fats are saturated with hydrogen and carbon atoms. They contain these atoms in as many places as possible; hence they are "saturated."
Saturated fats tend to be solid at room temperature. The higher saturated fat content of foods like butter and beef fat is one of the key reasons that these fats tend to stay solid at room temperature. Unsaturated fats tend to be liquid at room temperature. Most plant oils tend to be liquid at room temperature precisely because they contain such a high percentage of unsaturated fats.
Saturated fats are not automatically bad for us, and they are contained in many of the World's Healthiest Foods. "Saturated fat" is a chemical term that many people have mistakenly come to equate with meats and animal products. However, the relationship between saturated fat and food is not nearly this simple, nor is the relationship between saturated fat and health.
Virtually all fat-containing foods contain some saturated fat. There's about 1.25 grams of saturated fat in every tablespoon of flaxseed oil (about 9% of it's total fat), and in every tablespoon of olive oil, you'll find about 2 grams of saturated fat (or about 14% of its total fat). While the relatively small amount of saturated fat content of these foods is seldom placed in the spotlight, it is a natural part of their composition and their health-supportive properties. Very lean meats, like trimmed eye of round steak, will also contain about 2 grams of saturated fat per 4-ounce serving, and skinned baked chicken breast will contain just over 1 gram in this same amount. These very small amounts of saturated fat are amounts that most of us could easily include in our Healthiest Way of Eating and are amounts I consider to be both healthy and necessary.
The health risks associated with saturated fat all involve excessive consumption. Saturated fats are considered "bad" for us because in the U.S. we tend to consume them to excess, and this excess intake is associated with health problems. Excessive intake of saturated fat is the main dietary cause of high blood cholesterol in both men and women, and it may also increase the risk of both prostate cancer and Parkinson's disease in men. The National Academy of Sciences has not set a daily limit for saturated fat intake and simply recommends eating as little saturated fat as possible while still consuming an adequate amount of other nutrients.
Organizations like the American Heart Association recommend that you keep your saturated fat intake under 7% of total calories. If you eat 2,000 calories per day, that recommendation means 140 or fewer calories from saturated fat, or about 15.5 grams.
To reach an excessive level of saturated fat, what kinds of food would you need to consume? An egg, cheese and bacon croissant would typically provide you with more than 15 grams of saturated fat and put you at or above the recommended limit. So would a 6-ounce serving of broiled filet mignon steak. You would also be over the limit with four 8-ounce glasses of whole milk, and you would be pretty close with two tablespoons of butter.

Monday, February 25th, 2013 Insight for the Day

"Energy is the essence of life. Every day you decide how you're going to use it by knowing what you want and what it takes to reach that goal, and by maintaining focus."

Oprah Winfrey
Talk Show Host, Actress, Producer, and Philanthropist

Steamed Butternut Squash with Red 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 ...
The beautiful orange color of the squash reflects its rich concentration of health-promoting beta carotene. Combine the nutritional value of the squash with the great taste of the red chili sauce for a great addition to your Healthiest Way of Eating.

Steamed Butternut Squash with Red Chili Sauce
Prep and Cook Time: 23 minutes
Ingredients:

• 1 medium-sized butternut squash, cut into 1-inch cubes (about 4 cups)
• 1 medium onion, cut in half and sliced
• 3 cloves garlic, chopped
• 1 tsp red chili powder
• 1/8 tsp ground cumin
• 1/8 tsp cinnamon
• 1 TBS + 1 cup chicken or vegetable broth
• salt and black pepper to taste
• 1 TBS chopped cilantro

Directions:

1. Slice onion and chop garlic and let sit for at least 5 minutes to enhance their health benefits.
2. Bring 2 inches of water in a steamer to a boil.
3. Cut squash into cubes and steam in a steamer with a tight fitting lid until al denté, about 5-6 minutes.
4. Heat 1 TBS broth in a medium-size skillet. Healthy Sauté onion in broth for 3 minutes over medium heat, stirring frequently. Add garlic and spices and mix well. After about 1 minute, add rest of broth and begin to simmer gently.
5. When squash is al denté, add it to simmering sauce and cook together for another 3-4 minutes. Season with salt and pepper and sprinkle with cilantro.

Serves 4 Printer Friendly Version of Steamed Butternut Squash with Red Chili Sauce
In-Depth Nutritional Profile for Steamed Butternut Squash with Red Chili Sauce
Healthy Food Tip

What are carbohydrates and why are they important for health?

Carbohydrates are sugars, starches, and fibers found in most foods. While they are perhaps most famous for their role in fueling our body's energy needs, carbohydrates (often referred to as "carbs") actually serve a wide variety of purposes in the body, including regulation of digestion, enabling of communication between cells, and support of immune functions.
Carbohydrates are composed of carbon, hydrogen, and oxygen, which are arranged into small units called sugars, or monosaccharides. Small carbohydrates, like glucose or sucrose (table sugar) are composed of one or two sugar units, respectively, and are the molecules that give food a sweet taste. These molecules are sometimes called "simple sugars" because they are small (only one or two units), and are quickly digested, providing immediate energy to the body.
Larger carbohydrate molecules, which include fibers and starches, are composed of at least twenty or more monosaccharides linked together. These large carbohydrates, called polysaccharides (poly=many) may contain up to several hundred monosaccharides linked together in different ways. Another term commonly used to describe carbohydrates is oligosaccharides, a type of carbohydrate molecule that is in between polysaccharides and monosaccharides in size, and features three to twenty monosaccharides bonded together. You might also hear the term "disaccharides" when carbs are mentioned, and this term refers to molecules that contain two simple sugars.

Greek Salad - Healthy Food Tip and Recipe

Check Out What's New On Our Website

Find out how to keep your New Year's resolution and lose those extra pounds with our Weight Loss Success-Without Dieting book. Take advantage of our special offer and save $7.00. You pay only $17.00!What's New in 2013

healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
The chopped mint adds an unusual twist to this easy-to-prepare salad that is great for lunch.
Greek Salad
Prep and Cook Time: 10 minutes
Ingredients:

• 4 cups salad greens
• 2 TBS chopped mint
• 3 TBS crumbled feta cheese
• 2 TBS chopped olives
• 1/2 cup garbanzo beans
• 1 TBS extra virgin olive oil
• 1 TBS red wine vinegar
• sea salt and pepper to taste

Directions:

1. Combine first five ingredients.
2. Toss with olive oil and vinegar, and add salt and pepper to taste.

Serves 1 Printer Friendly Version of Greek Salad
In-Depth Nutritional Profile for Greek Salad
Healthy Food Tip

What are proteins and why do we need them?

Proteins are astonishing nutrients because they are so fundamental to our very architecture as humans. Our cells and organs, our muscles, our connective tissue, and even our bones could not hold together as the key body parts they are without the help of protein. This importance of protein to our very structure is only one function played by proteins, however. Proteins are equally important to our metabolism because all enzymes in our body that help trigger chemical reactions are proteins. Many of our most important regulatory hormones, like insulin, are also proteins. So are many of the key molecules in our immune system as are the major molecules used to carry nutrients around our body. Whether they are structural proteins, immunoproteins, hormonal proteins, transport proteins, or enzymes, proteins are of utmost importance to our health. The importance of protein to our life is reflected in the term itself: protein is derived from the Greek term protos, which means "taki ng first place."
Proteins are made up of smaller molecules called amino acids that are strung together by chemical bonds like beads on a chain. To become an active, functional protein, this string of amino acids folds in on itself forming a twisted and entwined three-dimensional structure. Proteins come in many sizes. Some chains of amino acids are quite small, like the hormone insulin that is only 51 amino acids long. Most proteins, however, are larger. Most of proteins in your body contain between 200-400 amino acids.
Amino acids are similar to simple sugars, insofar as they serve as the building blocks for all other molecules found within their nutrient category. Just as carbohydrates are composed of monosaccharides, proteins are composed of amino acids. And, in a manner similar to the digestion of carbohydrates, your body can break proteins down to amino acids during the digestion process, taking in only the small single amino acid unit, or sometimes a two or three amino acid unit. Like carbohydrates, amino acids are composed of carbon, hydrogen, and oxygen. However, unlike carbohydrates, amino acids also contain nitrogen. In fact, amino acids are your body's primary way of getting nitrogen.

Insight of the Day 2/21/13

"Never give up. Never ever give up. Why? Because just when you are about to give up is when things are about to turn around in a grand way. Hold on. Great things are waiting for you around the corner."

Sonia Ricotti
#1 Bestselling Author of Unsinkable: How to Bounce Back Quickly When Life Knocks You Down

Quote by John Ramsey

I am blessed and Highly Favored, good things are suppose to happen to me. Everyone I come in contact with TODAY will be interested in what I have to say, BECAUSE I AM the Leader they are Looking for!.God has Faith in me to carry through on the passion that He placed in my heart.

Say That every day and see the Miracles begin to manifest in YOUR LIFE!... I have done this now for several years... Expect Excellence!

By John Ramsey

https://www.facebook.com/CoachJohn

15-Minute Halibut with Avocado Salsa - Healthy Food Tip and Recipe

Check Out What's New On Our Website

Find out how to keep your New Year's resolution and lose those extra pounds with our Weight Loss Success-Without Dieting book. Take advantage of our special offer and save $7.00. You pay only $17.00!What's New in 2013

healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
Get an extra boost of lycopene from the tomatoes and heart-healthy monounsatured fats from the avocados in this great addition to your Healthiest Way of Eating.

15-Minute Halibut with Avocado Salsa
Prep and Cook Time: 15 minutes
Ingredients:

• 6 medium cloves garlic, pressed
• 1/4 cup minced scallion
• 1-2 tsp finely minced jalapeno pepper
• 3 TBS chopped fresh cilantro
• 8 cherry tomatoes, quartered
• 1 medium ripe but firm avocado, diced into 1/4-inch cubes
• 1/4 cup + 1 TBS fresh lemon juice
• 4 6 oz halibut steaks or fillets
• salt and black pepper to taste

Directions:

1. Press garlic and let sit for 5 minutes to bring out its health-promoting properties.
2. Mix together garlic, scallions, jalapeno pepper, cilantro, tomatoes, avocado, 1/4 cup lemon juice, and salt and pepper to taste. Set aside.
3. Heat 2 inches of water in the bottom of a steamer and let it come to a boil.
4. Rub halibut with 1TBS lemon juice and season with a little salt and black pepper. Place in steamer and steam 10 minutes for every inch of thickness. (e.g., 5 minutes if it is 1/2-inch thick)
5. Place fish on plate, and top with salsa.

Serves 4 Serving Suggestion: Serve with Mexican Corn on the Cob and Green Salad.
Printer Friendly Version of 15-Minute Halibut with Avocado Salsa
In-Depth Nutritional Profile for 15-Minute Halibut with Avocado Salsa
Healthy Food Tip

What are monounsaturated fats and why are they good for you?

Monounsaturated fats began to catch the attention of researchers in the mid-1980's when they discovered that monounsaturates had many of the same heart-protective features as polyunsaturates, but, in addition, they had the ability to improve control of blood sugar in persons with non-insulin dependent diabetes. Interest in monounsaturates also developed along with recognition of the Mediterranean diet and its health benefits, since olive oil was such a key component of the Mediterranean diet and contained about 75% monounsaturates.
Monounsaturated fatty acids (abbreviated MUFAs) are unique fats found in a wide variety of foods. Many plant oils consist of 20-50% MUFAs, including sunflower, corn, soybean, peanut, palm, sesame, and cottonseed oil. Canola oil is especially high in MUFAs at 62%, and olive oil is even higher at 75%. Animal foods also contain MUFAs, including butter (30%), chicken fat (47%), and lard (47%). Among the vegetables, avocados are also unusual in their high-MUFA content (59%).
The chemistry of MUFAs is unique, and while they are less stable than saturated fats, they are also more stable than polyunsaturated fats. This intermediate status may give them certain health advantages not shared by the saturated fatty acids (SFAs) or polyunsaturated fatty acids (PUFAs). This unusual chemistry of MUFAs is easy to see in the form that an extremely high-MUFA food like olive oil takes at different temperatures. At room temperature, a high-MUFA food like olive oil will stay liquid, the natural form for all high-PUFA foods. At refrigerator temperature, however, a high-MUFA food like olive oil will start to solidify, the natural form for all high-SFA foods.
Given the heart-protective and blood-sugar stabilizing effects of MUFAs, many researchers believe that we may benefit from an everyday diet that is higher in MUFAs than PUFAs. While I am not aware of any research that suggests a complete "green light" on high-MUFA foods, I've seen research suggesting that up to 15% of total calories from MUFAs might be beneficial. If you were eating 2,000 calories per day, this amount would be the equivalent of about 33 grams of MUFAs. That amount is contained in about 3 tablespoons of olive oil, and leaves you with plenty of opportunity for incorporating this World's Healthiest Food into your diet, along with other MUFA-rich foods including sesame seeds, peanuts, and avocados.

Insight of the Day 2/20/13

"We lift ourselves by our thought. We climb upon our vision of ourselves. If you want to enlarge your life, you must first enlarge your thought of it and of yourself. Hold the ideal of yourself as you long to be, always everywhere."

Orison Swett Marden
1850-1924, Inspirational Writer

6 Anti-Inflammatory Foods to Try

Pain Treatment Diet Booster: Rooibos Tea
Tea made from the rooibos bush native to South Africa is rich in polyphenols, plant-based substances that act as antioxidants, which can protect the body's cells from damage by free radicals, according to a review published in the journal Physiotherapy Research. "Many antioxidants are also anti-inflammatory," says Jonny Bowden, PhD, CNS, a Los Angeles-based nutritionist and author of The 150 Healthiest Foods on Earth. Oolong, white, and green teas also contain high levels of antioxidants and can treat pain, Bowden adds. The best way to enjoy rooibos tea and its antioxidant-rich cousins is to simply grab a tea bag, a cup of hot water, and brew some soothing chronic pain relief.

To read more click below:

http://www.everydayhealth.com/arthritis-pictures/six-new-anti-inflammatory-foods-to-try.aspx?xid=aol_eh-arth_2_20130211_&aolcat=AJA&icid=maing-grid7|main5|dl18|sec1_lnk1%26pLid%3D271339#/slide-3

5 Surprising Cancer Causers

http://www.everydayhealth.com/cancer-photos/surprising-cancer-causers.aspx?xid=aol_eh-news_26_20130211_&aolcat=HLT&icid=maing-grid7|main5|dl18|sec3_lnk2%26pLid%3D271339#/slide-2


Alcohol: Breast, Colon, Liver, Esophageal Cancer Risks

Alcoholic beverages were listed as a known human carcinogen by the U.S. Department of Health and Human Services in 1997, and numerous studies on a variety of cancers have shown an alcohol-cancer link. A new study, published in the April 2013 issue of the American Journal of Public Health, finds an even stronger link between cancer and alcohol deaths. Researchers from the Boston University schools of Medicine and Public Health found that alcohol resulted in about 20,000 cancer deaths in 2009, accounting for about 3.5 percent of all cancer deaths in the United States that year.

The researchers also found that each alcohol-related cancer death accounted for an average of 18 years of potential life lost in those who died. The new data serves as a reminder that alcohol is a carcinogen, even when consumed in moderate quantities. According to the data analysis in the study, average consumption of 1.5 drinks per day or less accounted for 30 percent of all alcohol-attributable cancer deaths. The strongest links between alcohol and cancer deaths were to breast cancer, esophageal cancer, colorectal cancers, and liver cancer.

What Do You Know About Restless Legs Syndrome? By Jeffrey Kopman, Everyday Health Staff Writer

What Do You Know About Restless Legs Syndrome?

• By Jeffrey Kopman, Everyday Health Staff Writer

Restless legs syndrome (RLS) is a neurological disorder that can interfere with normal sleep patterns due to constant limb movements. The name might say it all, but there is more to this disorder than you might think. Test your knowledge with these five questions, and find out if RLS is really just all in the name.

1. Restless legs syndrome is most common in:

• Young menMen over the age of 65Young womenWomen over the age of 65

2. Which of these statements about restless legs syndrome is correct?

• RLS is easy to diagnoseThere is no treatment for RLSImproving "sleep hygiene" helps other disorders, but not RLSAll other sleep disorders are mental, not physicalNone of the above — all sleep disorders are the same

3. True or False: Restless legs syndrome is not treatable.

• TrueFalse

4. What causes RLS?

• GeneticsEnvironmentDietStressThe cause is unknown

5. Which of the following treatments cannot help you manage RLS?

• Getting physical activityDrinking coffeeTaking iron supplementsKeeping your mind active

6. Approximately how many Americans are affected by RLS?

• 3 million6 million12 million15 million

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Why is collaborating an essential part of the journey toward thriving?

Why is collaborating an essential part of the journey toward thriving? Without a global purpose, your desire to create prosperity professionally will lose its meaning and bring only temporary excitement. Without a professional purpose, you won't be able to expand and fuel your global purpose, and without a personal purpose that honors continual blossoming, you won't be able to be effective at either. When all aspects are ignited and united, that's when we as women are fully expressing our SHE, our Soul's Highest Expression. Most entrepreneurs often wait to succeed 'before' they will commit to a global purpose. And most advocates 'reject' the idea of having a business model that could fuel their vision. Both of these concepts lead to burnout.... The first is due to the entrepreneur losing her spark because her daily entrepreneurial tasks will soon become dull and mechanical, and the latter is due to the frustration the advocate feels because she isn't able to fuel her vision. If you feel that being an entrepreneur is a part of your calling, then you must commit to a global purpose now...not later. Your genuine commitment to a global purpose is the catalyst for a consistent spark within you that has the potential to turn into a continual burning desire! Your burning desire is a part of your Essence, and your Essence is at the core of your innate Magnetic ability to Create! If you're an advocate, there are two things to consider. First, perhaps consider being a part of a global movement that creates anew and moves toward something of great meaning, instead of against an old way of thinking or being... When you anchor to being 'against' anything, your body goes into adrenaline mode and that does not allow you to be in potent joy. Second, consider the potential of embracing your entrepreneurial side...Having a business model that you are passionate about can allow you to create prosperity and the fuel that indeed expands your vision... At the Heart of my professional purpose resides the Soul of my global calling. This burning desire that's emanating it's flames of passion within me is the very reason why I have been able to remain consistent on this journey and therefore allow my personal purpose to blossom for more than 15 years. For me, the idea of women collaborating for Harmony is the greatest of all ideas and at the heart of every new shift that our planet is ready to embrace. October's journey to the Israel/Palestine region brought together many Israeli and Palestinian women to collaborate for harmony. And another soulicious Harmony Celebration occurred just last month in January 2013 where over 100 women drove to be with one another although their region was experiencing it's snowiest day in the previous 2 decades... BraveHeart Women came together indeed with open arms and the pictures you're about to see have captured the raw emotions so beautifully! Click here to see incredible emotion in these pictures This Harmony Movement is uniting the hearts of amazing women in a region riddled with centuries of conflict. Our Israeli and Palestinian BraveHeart Sisters came together in Essence and once again strengthened the vision of creating a template of harmony that will ripple out to women of all geographies throughout the world, who can stand together and declare, "We rise through the Heart, without the Mind, bravely as One." The flower of our greatest creative potential unfolds petal by petal, as more and more women join together to Collaborate for Harmony and blossom fully into a global tribe of BraveHeart Women. Our intention is to inspire 333 western women to meet with 333 Palestinian and 333 Israeli women in 2014 to experience this transformative global celebration. Join us and declare that your name too is Harmony! And so it is! Your BraveHeart Sister,

Is your cleanse or detox making you feel sick?

Is your cleanse or detox making you feel sick? You have made the decision to get healthier. You decide on a cleanse and are mentally prepared to take the herbs, consume the potions, use the essential oils, drink all that water, and whatever else comes with it. What most are not prepared for is suddenly feeling under the weather out of the blue. It didn’t say anything about this on the label or in the advertising. So, why do you sometimes feel sick when you do an internal cleanse or detox? Click Here To Read The Full Story...		February 19th, 2013
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Steamed Vegetable Medley - Healthy Food Tip and Recipe

February 19, 2013

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Check Out What's New On Our Website Find out how to keep your New Year's resolution and lose those extra pounds with our Weight Loss Success-Without Dieting book. Take advantage of our special offer and save $7.00. You pay only $17.00!What's New in 2013 healthy food tip and recipe Today's Recipe If you don't know what to serve for dinner tonight ... This recipe is a great way to enjoy a variety of vegetables and, at the same time, add a wide array of health-promoting nutrients to your Healthiest Way of Eating. Steamed Vegetable Medley Prep and Cook Time: 15 minutes Ingredients: 1 cup thinly sliced carrot 2 cups chopped kale, stems removed 1 medium onion, sliced thick 1 cup cubed zucchini Mediterranean Dressing extra virgin olive oil to taste 1 medium clove garlic, pressed 1 TBS fresh lemon juice salt and cracked black pepper to taste *optional 1 tsp soy sauce Directions: Chop onion and press garlic and let sit for 5-10 minutes to enhance their health-promoting benefits. Bring lightly salted water to a boil in a steamer with a tight fitting lid. Add onions, cover, and steam for 3 minutes. Add carrots and cook for 2 minutes, Add kale and zucchini and steam for another 3 minutes. Remove vegetables from steamer and place in bowl. Toss with dressing ingredients. If you want to cook chicken or fish, here's how to do so: Add sliced chicken breast (3/4" thick) or fish (1" thick) on the top of the carrots and onions. Serves 2 Printer Friendly Version of Steamed Vegetable Medley In-Depth Nutritional Profile for Steamed Vegetable Medley Healthy Food Tip The Latest News About Brussels Sprouts You'll find nearly 100 studies in PubMed (the health research database at the National Library of Medicine in Washington, D.C.) that are focused on Brussels sprouts, and over half of those studies involve the health benefits of this cruciferous vegetable in relationship to cancer. This connection between Brussels sprouts and cancer prevention should not be surprising since Brussels sprouts provide special nutrient support for three body systems that are closely connected with cancer development as well as cancer prevention. These three systems are (1) the body's detox system, (2) its antioxidant system, and (3) its inflammatory/anti-inflammatory system. Chronic imbalances in any of these three systems can increase risk of cancer, and when imbalances in all three systems occur simultaneously, the risk of cancer increases significantly. Among all types of cancer, prevention of the following cancer types is most closely associated with intake of Brussels sprouts: bladder canc er, breast cancer, colon cancer, lung cancer, prostate cancer, and ovarian cancer. What's New and Beneficial About Brussels Sprouts Brussels sprouts can provide you with some special cholesterol-lowering benefits if you will use a steaming method when cooking them. The fiber-related components in Brussels sprouts do a better job of binding together with bile acids in your digestive tract when they've been steamed. When this binding process takes place, it's easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw Brussels sprouts still have cholesterol-lowering ability-just not as much as steamed Brussels sprouts. Brussels sprouts may have unique health benefits in the area of DNA protection. A recent study has shown improved stability of DNA inside of our white blood cells after daily consumption of Brussels sprouts in the amount of 1.25 cups. Interestingly, it's the ability of certain compounds in Brussels sprouts to block the activity of sulphotransferase enzymes that researchers believe to be responsible for these DNA-protective benefits. For total glucosinolate content, Brussels sprouts are now known to top the list of commonly eaten cruciferous vegetables. Their total glucosinolate content has been shown to be greater than the amount found in mustard greens, turnip greens, cabbage, kale, cauliflower, or broccoli. In Germany, Brussels sprouts account for more glucosinolate intake than any other food except broccoli. Glucosinolates are important phytonutrients for our health because they are the chemical starting points for a variety of cancer-protective substances. All cruciferous vegetables contain glucosinolates and have great health benefits for this reason. But it's recent research that's made us realize how especially valuable Brussels sprouts are in this regard. The cancer protection we get from Brussels sprouts is largely related to four specific glucosinolates found in this cruciferous vegetable: glucoraphanin, glucobrassicin, sinigrin, and gluconasturtiian. Research has shown that Brussels sprouts offer these cancer-preventive components in special combination. Brussels sprouts have been used to determine the potential impact of cruciferous vegetables on thyroid function. In a recent study, 5 ounces of Brussels sprouts were consumed on a daily basis for 4 consecutive weeks by a small group of healthy adults and not found to have an unwanted impact on their thyroid function. Although follow-up studies are needed, this study puts at least one large stamp of approval on Brussels sprouts as a food that can provide fantastic health benefits without putting the thyroid gland at risk. WHFoods Recommendations You'll want to include Brussels sprouts as one of the cruciferous vegetables you eat on a regular basis if you want to receive the fantastic health benefits provided by the cruciferous vegetable family. At a minimum, include cruciferous vegetables as part of your diet 2-3 times per week, and make the serving size at least 1-1/2 cups. Even better from a health standpoint, enjoy Brussels sprouts and other vegetables from the cruciferous vegetable group 4-5 times per week and increase your serving size to 2 cups. It is very important not to overcook Brussels sprouts. Not only do they lose their nutritional value and taste but they will begin to emit the unpleasant sulfur smell associated with overcooked cruciferous vegetables. To help Brussels sprouts cook more quickly and evenly cut each sprout into quarters. Let them sit for at least 5 minutes to bring out the health-promoting qualities and then steam them for 5 minutes. Serve with our Honey Mustard Dressing to add extra tang and flavor to Brussels sprouts. Cruciferous Vegetable Benefits All cruciferous vegetables-including Brussels sprouts-provide integrated nourishment across a wide variety of nutritional categories and provide broad support across a wide variety of body systems as well. For more on cruciferous vegetables see: Eating Healthy with Cruciferous Vegetables Feeling Great with Cruciferous Vegetables Health Benefits Brussels sprouts provide numerous health benefits including: Anti-inflammatory benefits Antioxidant properties Detoxification benefits Cancer prevention Cardiovascular support Digestive support For more details on Brussels sprouts' health benefits, see this section of our Brussels sprouts write-up. Nutritional Profile Brussels sprouts are an excellent source of immune-supportive vitamin C and anti-inflammatory vitamin K. They are a very good source of immune-supportive vitamin A (through their concentration of carotenoid phytonutrients), enzyme-activating manganese, heart-healthy fiber, potassium,vitamin B6 and fiber, and energy-producing vitamin B1. Additionally, they are a good source of heart-healthy omega-3 fatty acids, vitamin E, and magnesium, energy-producing iron, phosphorus, and vitamin B2, bone-healthy copper and calcium, and muscular-system supportive protein. Brussels Sprouts as a "Goitrogenic" Food Brussels sprouts sometimes referred to as a "goitrogenic" food. Yet, contrary to popular belief, according to the latest studies, foods themselves-Brussels sprouts included-are not "goitrogenic" in the sense of causing goiter whenever they are consumed, or even when they are consumed in excess. In fact, most foods that are commonly called "goitrogenic"-such as the cruciferous vegetables (including broccoli, kale, and cauliflower) and soyfoods-do not interfere with thyroid function in healthy persons even when they are consumed on a daily basis. Nor is it scientifically correct to say that foods "contain goitrogens," at least not if you are thinking about goitrogens as a category of substances like proteins, carbohydrates, or vitamins. With respect to the health of our thyroid gland, all that can be contained in a food are nutrients that provide us with a variety of health benefits but which, under certain circumstances, can also interfere with thyroid function. The term "g oitrogenic food" makes it sound as if something is wrong with the food, but that is simply not the case. What causes problems for certain individuals is not the food itself but the mismatched nature of certain substances within the food to their unique health circumstances. For more, see an An Up-to-Date Look at Goitrogenic Substances in Food. For more on this nutrient-rich vegetable, including references related to this Latest News, see our write-up on Brussels sprouts.