Thursday, August 29, 2013
Wednesday, August 28, 2013
Tuesday, August 27, 2013
Monday, August 26, 2013
5-Minute Greek Garbanzo Bean Salad - Healthy Food Tip and Recipe
August 24, 2013
Check Out What's New On Our Website
Because
olive extracts have now been shown to function as anti-histamines at a
cellular level it is possible that olives may have a special role to
play as part of an overall anti-allergenic diet. Find out What's New and Beneficial About Olives.
Today's Recipe
If you don't know what to serve for dinner tonight ...
If you don't have time to cook your beans canned garbanzo beans (BPA-
free) makes this Mediterranean-style salad an easy addition to your
Healthiest Way of Eating.
5-Minute Greek Garbanzo Bean Salad
Prep and Cook Time: 5 minutes
Ingredients:
- 2 cups cooked or 1 15 oz can garbanzo beans (BPA-free), preferably organic
- 2 medium cloves garlic, minced or pressed
- 1 medium tomato, diced
- 1/2 medium red onion, chopped
- 2 TBS parsley, chopped
- 1 TBS fresh lemon juice
- 3 TBS extra virgin olive oil
- salt and pepper to taste
- Optional:
- 1/4 cup feta cheese
- 6 sliced kalamata olives
- 1 tsp rosemary
- Press or mince garlic and let sit for at least 5 minutes to bring out its hidden health benefits.
- Drain liquid from garbanzo beans and rinse under cold running water; this helps prevent intestinal gas.
- Combine all ingredients with lemon juice, olive oil, and salt and pepper to taste.
In-Depth Nutritional Profile for 5-Minute Greek Garbanzo Bean Salad
Healthy Food Tip
Do I need to eat dairy products in order to prevent osteoporosis?
The very direct and simplified answer to this question is, "No, you do not need to eat dairy products in order to prevent osteoporosis." However, it is equally true that under certain circumstances, the inclusion of dairy products in your Healthiest Way of Eating might help you to lower your risk of osteoporosis.
In order to understand how consumption of dairy products is related to your risk of osteoporosis, there are several nutritional details that you are likely to find helpful. Osteoporosis-a condition in which minerals and other substances are lost from the bones, causing them to become thinner, more porous, and more easily broken-affects about 20-25 million Americans, primarily older women. It's this same group of women who have been mostly closely studied with respect to dairy products and risk of osteoporosis.
Four nutrients tell at least part of the story
Calcium, vitamin D, protein, and magnesium are four nutrients that tell at least part of the story about dairy consumption and osteoporosis risk. In our World's Healthiest Foods rating system, cow's milk rates as a very good source of calcium and vitamin D, a good source of protein, and not even close to a good source of magnesium. All of these nutrients have been studied individually in relationship to osteoporosis, but all of them also interact in various ways and their interaction tells an important part of the osteoporosis story.Other nutrients important for bone health
Other bone-health promoting nutrients with clear roles to play in prevention of osteoporosis include boron, vitamin K, vitamin C, ipriflavone, silicon, and vitamins B6, B12, and folate. Not only is cow's milk less than ideal as a food source of these nutrients, but in some cases (like vitamin C) it is nearly devoid of the nutrient altogether.Could you get enough of all nutrients-including calcium-without consuming cow's milk, or cow's milk yogurt, or cow's milk cheese? The answer is definitely "yes." In fact, most women in the world as a whole who do not develop osteoporosis also do not consume dairy products. Just how could you get enough calcium without consuming dairy products? Let's stay focused on this single nutrient for a moment, and consider the example below involving a dairy-free salad.
Plant foods as sources of calcium
As previously described, calcium is a mineral found in a wide variety of foods besides dairy products. Virtually all greens contain calcium. By "greens," I mean all the dark green leafy vegetables like spinach, chard, mustard greens, and collard greens as well as lettuces, like romaine. Shredded cabbage is also a source of calcium.Virtually all nuts and seeds-and especially sesame seeds-contain calcium. So do most beans, including navy, pinto, kidney, and black and others. Additionally, tofu can also be an important source of calcium, particularly when the tofu has been calcium-precipitated (meaning that calcium was used to help convert the soy milk into tofu) it can provide a significant amount of calcium.
A dairy-free, high-calcium salad
Although none of the above non-dairy foods, all by itself, will provide a large percent of your total day's calcium, when these foods are combined, the total calcium they provide is actually higher than the amount in an 8-ounce glass of cow's milk. Let's take a salad as our example. Romaine lettuce contains 20 milligrams of calcium per cup. Using 2 cups of romaine lettuce as our salad base, we start off with 40 milligrams of calcium. A half-cup of chard leaves would bump us up another 25 milligrams, to 65 total. Adding one-half cup of organic soybeans we jump up 87 milligrams to 152 while sprinkling on 2 tablespoons of sesame seeds brings us up to 237 milligrams. To top it off, add one-third of a cup of kidney beans and we have a salad that provides a substantial 277 milligrams of calcium.How does this amount compare to a glass of 2% cow's milk? In terms of total calcium, it's very similar! A glass of 2% has about 285-300 milligrams. And while it is true that our salad contains nearly twice as many calories as an 8-ounce glass of 2% cow's milk, it also contains a much wider variety of nutrients. These nutrients include fiber, which is absent in the cow's milk altogether, and vitamin C, which is over 10 times more plentiful in the romaine lettuce alone than in a cup of 2% milk. And, of course, our salad is a concentrated source of magnesium, with the soybeans alone containing 74 milligrams, more than twice the amount found in 8-ounce glass of milk.
As the salad above highlights, since many of the World's Healthiest Foods contain calcium alongside of other key bone-supporting nutrients, I believe that diets concentrated in these foods may help reduce risk of osteoporosis as effectively, or even more effectively, than cow's milk.
References
Bischoff-Ferrari HA. How to select the doses of vitamin D in the management of osteoporosis. Osteoporos Int 2007 Apr;18(4):401-7.Boonen S, Vanderschueren D, Haentjens P, Lips P. Calcium and vitamin D in the prevention and treatment of osteoporosis - a clinical update. J Intern Med 2006 Jun;259(6):539-52.
Dawson-Hughes B, Bischoff-Ferrari HA. Therapy of osteoporosis with calcium and vitamin D. J Bone Miner Res 2007 Dec;22 Suppl 2:V59-63.
Francis RM. Calcium, vitamin D and involutional osteoporosis. Curr Opin Clin Nutr Metab Care 2006 Jan;9(1):13-7.
Kitchin B, Morgan SL. Not just calcium and vitamin D: other nutritional considerations in osteoporosis. Curr Rheumatol Rep 2007 Apr;9(1):85-92.
Vieth R. The role of vitamin D in the prevention of osteoporosis. Ann Med 2005;37(4):278-85.
Insight of the Day - Funny Monday August 26, 2013 - Quote by Willaim Makepeace Thackeray
Willaim Makepeace Thackeray
1811-1863, Novelist
Friday, August 23, 2013
Thursday, August 22, 2013
Indian Style Lamb with Sweet Potatoes - Healthy Food Tip and Recipe
Today's Recipe
If you don't know what to serve for dinner tonight ...
The blend of spices in garam masala in this recipe bring the unique taste of India to your Healthiest Way of Eating. Enjoy!
Indian Style Lamb with Sweet Potatoes
Prep and Cook Time: 30 minutes
Ingredients:
- 1 lb ground or minced lamb shoulder or leg
- 1 medium-sized onion, quartered and sliced thin
- 2 TBS minced fresh ginger
- 3 medium cloves garlic, pressed
- 1 tsp garam masala
- 5 cups finely chopped kale
- 3 cups sweet potatoes, peeled and cut in 1-inch cubes (about 1 large potato)
- 1 TBS + 1 cup chicken broth
- salt and white pepper to taste
- Prepare all the vegetables by chopping and have ready.
- Heat 1 TBS broth in a large-size stainless steel braising pot or skillet. Healthy Saute onion, garlic, ginger, and lamb in broth over medium heat for about 5 minutes, stirring frequently.
- Add garam masala*, mixing well for about half a minute. Add 1 cup broth and stir in sweet potatoes and kale. Simmer on medium low heat covered for about 15 minutes, stirring occasionally, or until lamb, potatoes and kale are tender. Season with salt and pepper.
- Marinated Beets
In-Depth Nutritional Profile for Indian Style Lamb with Sweet Potatoes
Healthy Food Tip
Do blueberries still provide strong antioxidant support after they have been frozen?
Yes, even after blueberries have been frozen, they can provide you with excellent antioxidant support. It's important, of course, for your blueberries to be high quality before they are frozen, and for this reason, I recommend organically grown blueberries that are firm and lively colored when purchased. Avoid blueberries that are dull in color or appear soft and watery. If purchased in a container, I recommend that you gently shake it to make sure that the blueberries are firm enough to move freely and independently.
I encourage you to pay special attention to the color of your blueberries because a large part of that color comes from the anthocyanins (antioxidant phytonutrients) in the berries. There's good research showing very little loss of anthocyanins after freezing of healthy, ripe berries so you'll hardly be losing any of these unique antioxidants if you properly freeze high-quality fresh berries.
For other antioxidant nutrients, the loss due to freezing varies from about 10-40%. You'll lose less than 20% of your berries' vitamin E, lutein, zeaxanthin, and beta-carotene from freezing, and that's plenty of reason to take advantage of freezing as a convenient way to enjoy blueberries even when they are out-of-season. The amount of vitamin C lost during freezing can vary widely and can be substantial, but I still recommend that you treat freezing as a very acceptable step when it comes to blueberries. While fresh blueberries still rank highest on my recommendation list, all of the trade-offs involved with frozen blueberries seem worthwhile to me. I would consider that you'd still be following the Healthiest Way of Eating if you go the frozen route when fresh berries are not available.
Insight of the Day 8/22/13 - Quote by Steve Jobs
Steve Jobs
1955-2011, Entrepreneur, Inventor, and Co-Founder of Apple Inc.
Soy Bean and Fennel Salad - Healthy Food Tip and Recipe
Today's Recipe
If you don't know what to serve for dinner tonight ...
The flavor of the fennel bulb makes this salad a deliciously refreshing addition to your Healthiest Way of Eating.
Soy Bean and Fennel Salad
Prep and Cook Time: 15 minutes
Ingredients:
- 4 cups or 2 15 oz cans of soy beans, rinsed
- 1-1/2 cups sliced fennel bulb
- 12 cherry tomatoes, quartered
- 4 TBS finely minced onion
- 2 cloves garlic, pressed
- 4 TBS fresh lemon juice
- 3 TBS chopped fresh parsley
- 3 TBS chopped walnuts
- olive oil to taste
- salt and pepper to taste
- Mince onion and press garlic and let sit for 5 minutes to bring out their health-promoting properties.
- Mix all ingredients together. This salad gets better as it sets, so if you have time, prepare it in advance.
- Roasted Red pepper Soup
In-Depth Nutritional Profile for Soy Bean and Fennel Salad
Healthy Food Tip
Could you list some foods that are bad to eat?
There are very few natural, whole foods that we would consider "bad" to eat. In and of themselves, and prepared in a way that preserves their natural nutrient composition, virtually all foods are good for you! It's usually what we do to foods that make them bad for us. In other words, we can turn any good food into a bad food by destroying its natural and beneficial qualities.
Here are some of the steps we can take to turn a good food into a bad food:
- We can fry it in fat.
- We can overprocess it and destroy too many of its nutrients.
- We can grow it in unnatural soil that has been treated with synthetic fertilizer or chemical additives.
- We can spray it with pesticides while it is growing.
- We can add synthetic chemical ingredients to it, like synthetic colors or flavors.
- We can add synthetic preservatives to it to extend its shelf life far beyond its natural shelf life.
- Whole grains that have been turned into 60% extraction grain flours, in which the majority of original vitamins and minerals are lost along with removal of the bran and the germ. (Any baked good with 0 grams of fiber per serving would be a great example of a good food turned bad through excess processing.)
- A whole fruit turned into a low-pulp or pulp-free fruit juice, with all of the pulp nutrients being lost from the juice
- Nearly colorless, overcooked vegetables that have lost their vibrant greens and yellows due to excessive exposure to heat
- Any prepackaged food that is a mystery in terms of its ingredient list and which contains more synthetic additives than whole food components
- White, granulated sugar that has been stripped of virtually all nutrients contained in the original sugar cane plant
Insight of the Day 8/21/13 - Quote by Napoleon Hill
Napoleon Hill
1883-1970, Author of Think and Grow Rich
Wednesday, August 21, 2013
Tuesday, August 20, 2013
Braised Cod with Celery - Healthy Food Tip and Recipe
August 20, 2013
Check Out What's New On Our Website
Because
olive extracts have now been shown to function as anti-histamines at a
cellular level it is possible that olives may have a special role to
play as part of an overall anti-allergenic diet. Find out What's New and Beneficial About Olives.
Today's Recipe
If you don't know what to serve for dinner tonight ...
The combination of ingredients in this recipe offers a delicious
flavor while providing you with an excellent source of health-promoting
nutrients. And you can enjoy a complete meal in 30 minutes.
Braised Cod with Celery
Prep and Cook Time: 30 minutes
Ingredients:
- 1 medium onion, cut in half and sliced thick
- 6 cloves garlic, sliced
- 2 cups celery, cut diagonally about 1 inch long
- 1 15 oz can diced tomatoes, drained
- 3/4 cup green olives cut in fourths
- 1 TBS + 1/2 cup chicken or vegetable broth
- 1 TBS fresh lemon juice
- 1-1/2 lbs cod, cut into 2 inch pieces
- pinch red chili flakes
- salt and black pepper to taste
- 2 TBS chopped fresh cilantro
- Slice onion and garlic and let sit for 5 minutes to enhance its health-promoting benefits.
- Heat 1 TBS broth in a 10-12 inch skillet. Healthy Sauté chopped onion in broth over medium heat for 4-5 minutes, stirring frequently, until translucent.
- Add garlic and celery and sauté for another minute. Add drained diced tomatoes, green olives and remaining broth. Stir, cover, and simmer on medium-low for about 15 minutes, stirring occasionally, until celery is tender.
- Place cod, lemon, salt, pepper, and chili flakes on top of celery and continue to simmer covered for another 5 minutes, or until fish is cooked. Sprinkle with cilantro and serve.
- Brown Rice
In-Depth Nutritional Profile for Braised Cod with Celery
Healthy Food Tip
The Latest News About Olives
Even though more attention has been sometimes been given to their delicious oil than their whole food delights, olives are one of the world's most widely enjoyed foods. Technically classified as fruits of the Olea europea tree (an amazing tree that typically lives for hundreds of years) we commonly think about olives not as fruit but as a zesty vegetable that can be added to salads, meat and poultry dishes and, of course, pizza. Most olives from California and the Mediterranean region in Europe are harvested from late September through November.
While some olives can be eaten right off of the tree, most olives sold commercially have been processed to reduce their intrinsic bitterness. Processing methods vary with the olive variety, region where they are cultivated, and the desired taste, texture and color. Some olives are picked unripe, while others are allowed to fully ripen on the tree. The color of an olive is not necessarily related to its state of maturity. Many olives start off green and turn black when fully ripe. However, some olives start off green and remain green when fully ripe, while others start of black and remain black. In the United States, where most olives come from California, olives are typically green in color, picked in an unripe state, lye-cured, and then exposed to air as a way of triggering oxidation and conversion to a black outer color. Water curing, brine curing, and lye curing are the most common treatment processes for olives, and each of these treatments can affect the color and co mposition of the olives.
What's New and Beneficial About Olives
- Dozens of health-protective nutrients have been identified in olives, and recent studies have taken a very close look at olive varieties, olive processing, and changes that take place in olive nutrients. The overall conclusion from these studies is exciting for anyone who loves olives of all varieties. Greek-style black olives, Spanish-style green olives, Kalamata-style olives, and many different methods of olive preparation provide us with valuable amounts of many different antioxidant and anti-inflammatory nutrients. While there are trade-offs that occur during olive ripening and olive curing - for example, decreased oleuropein with advanced stages of ripening yet increased amounts of anthocyanins - it's impossible to rule out any single type of olive as being unworthy of consideration as a uniquely health-supportive food, particularly in terms of antioxidant and anti-inflammatory benefits.
- Hydroxytyrosol, an olive phytonutrient that has long been linked to cancer prevention, is now regarded as having the potential to help us prevent bone loss as well. Several recent laboratory animal studies have found increased depositing of calcium in bone and decreased loss of total bone mass following consumption of this olive phytonutrient (as well as oleuropein, another key phytonutrient found in olives). These findings are fascinating, since consumption of a Mediterranean Diet has long been associated with decreased risk of osteoporosis, and olives often find themselves on center stage in Mediterranean Diet studies.
- In traditional herbal medicine practices, preparations from olives and olive leaves have often been used in treatment of inflammatory problems, including allergy-related inflammation. New research may help explain how olives work to provide us with anti-inflammatory benefits, especially during circumstances involving allergy. Olive extracts have now been shown to function as anti-histamines at a cellular level. By blocking special histamine receptors (called H1 receptors), unique components in olive extracts may help to lessen a cell's histamine response. Because histamine is a molecule that can get overproduced in allergy-related conditions and can be a key player in the inflammatory process, it's likely that the anti-inflammatory benefits we get from olives involve this anti-histamine pathway. It's also possible that olives may have a special role to play as part of an overall anti-allergenic diet.
WHFoods Recommendations for Olives
While olives have been traditionally sold in jars and cans, many stores are now offering them in bulk in large barrels or bins (often called an "olive bar"). Buying bulk olives will allow you to experiment with many different types with which you may be unfamiliar and to purchase only as many as you need at one time. It's also not uncommon to find several different textures, including shiny, wilted, or cracked. The size of olives may range from fairly small to fairly large or jumbo. Each of these options among olive varieties can provide you with valuable health benefits. In general, regardless of the variety you choose, select olives that still display a reasonable about of firmness and are not overly soft or mushy. If you purchase olives in bulk, make sure that the store has a good turnover and keeps their olives immersed in brine for freshness and to retain moistness.Health Benefits of Eating Olives
Olives provide numerous health benefits including:- Anti-oxidant support
- Anti-inflammatory protection
- Anti-cancer benefits
Nutritional Profile of Olives
Olives are a remarkable source of antioxidant and anti-inflammatory phytonutrients. Most prominent are two simple phenols (tyrosol and hydroxytyrosol) and several terpenes (especially oleuropein, erythrodiol, uvaol, oleanolic acid, elenoic acid and ligstroside). Flavonoids - including apigenin, luteolin, cyanidins, and peonidins) are typically provided in valuable amounts by lives, as are hydroxycinnamic acids like caffeic acid, cinnamic acid, ferulic acid, and coumaric acid. The phytonutrient content of olives depends upon olive variety, stage of maturation, and post-harvest treatment. Olives are a very good source of monounsaturated fat (in the form of oleic acid) and a good source of iron, vitamin E, copper, and dietary fiber.For more on this nutrient-rich food, including references related to this Latest News, see our write-up on olives.
Insight of the Day - Quote by Wayne Sales
Wayne Sales
Named the top Canadian CEO in Canadian Business magazine's 2005 All-Star list.
Named the top Canadian CEO in Canadian Business magazine's 2005 All-Star list.
8 worst drinks for your body
PHOENIX -- From cocktails and energy drinks to smoothies and soda, these are the worst drinks for your body.
1. Hard liquor – Alcohol in moderation, one or two drinks a day, has been shown to raise HDL (good) cholesterol, boost blood flow, and improve sugar metabolism. But when you ask for that third drink, your risk for obesity and slew of other health problems starts to climb. The American Cancer Society found that the risk of cancer death was 36 percent higher among people who drank liquor heavily (three or more drinks each day).
2. Flavored water – Flavored and infused waters may deliver a few extra vitamins, but they’re also often packed with added sugars.
3. Juice drinks – Labels like “juice drink” and “juice cocktail” are almost always a euphemism for brightly-colored sugar water.
4. Whipped coffee drinks – When made with 2-percent milk, a large icy cup of joe can contain up to 800 calories and a third of the maximum recommended intake for artery-clogging saturated fat.
5. Diet soda – Diet soda may be calorie free, but it’s also 100-percent nutrition fee.
6. Sports drinks - Ending your workout by guzzling a typical sports drink may set your weight-loss goals back. Many sports drinks on the market contain a mixture of natural and artificial sweeteners.
7. Lemonade – Most store-bought versions are made from the same sweetener used in sodas.
8. Energy drinks – These are made with caffeine and sugar, so while they may give you a short-term burst of energy, you’ll ultimately crash and just want to zonk out.
8 worst drinks for your body
Monday, August 19, 2013
Tropical Energy Smoothie - Healthy Food Tip and Recipe
August 18, 2013
Check Out What's New On Our Website
Grapes
are not only a low glycemic (GI) food, they have blood sugar benefits
which include better blood sugar balance, better insulin regulation, and
increased insulin sensitivity. Find out more about Grapes.
Today's Recipe
If you don't know what to serve for breakfast or a snack today ...
This is a delicious way to combine fruit with protein to energize you any time of day. Enjoy!
Tropical Energy Smoothie
Prep and Cook Time: 5 minutes
Ingredients:
- 2 TBS tahini
- 1 medium ripe banana*
- 1 cup low-fat plain yogurt
- 1-1/2 cups pineapple juice
- 1 medium papaya
- * you can substitute 1/3 to 1/2 avocado for the banana if you would like
- Scoop out flesh from papaya with spoon. Add to blender with rest of ingredients. Blend until smooth.
In-Depth Nutritional Profile for Tropical Energy Smoothie
Healthy Food Tip
Chia or flax seeds: Which is preferable as an addition to my meals?
I recommend that you vary your choice of seeds and include different types of seeds in your Healthiest Way of Eating. Both flaxseeds and chia seeds are nutrient rich. They are both known as concentrated sources of the omega-3 fatty acid, alpha-linolenic acid (ALA). According to the U.S. Department of Agriculture's SR19 Nutrient Database, one ounce of flaxseeds contains about 4.7 grams of ALA while one ounce of chia seeds contains about 5 grams.
Both chia and flaxseeds are rich in dietary fiber: one ounce of flaxseeds contains 5.6 grams while the same amount of chia seeds contains 10.7 grams. Like all seeds, both chia and flax contain significant amounts of minerals, and they also both contain a variety of vitamins as well. Because they are very small seeds that we typically don't eat in large amounts, chia and flax do not provide us with large amounts of protein, even though they do contain a good bit of protein in relation to their size.
At this point in time, researchers have looked more closely at the nutritional profile of flaxseeds than the profile of chia seeds. For this reason, we know that flaxseeds are concentrated sources of lignan phytonutrients, which have antioxidant and other properties. There have also been some animal studies showing potential benefits of flaxseeds (or lignans obtained from flaxseeds) for the health of the prostate gland and some human studies showing possible benefits for the cardiovascular system. However, the extent of these benefits in humans remains a matter of controversy and debate. (It's the extent of the benefits that remains unclear in these studies-not the nature of the flaxseeds as a beneficial food). Although there has been less research with chia seeds than with flaxseeds, I would expect potential benefits (and perhaps some controversy) with respect to these seeds as well.
- For more information on this topic, please see:
- Flaxseeds
- Omega-3 fatty acids
References
Bloedon LT, Szapary PO. Flaxseed and cardiovascular risk. Nutr Rev. 2004;62(1):18-27.Dupasquier CM, Weber AM, Ander BP, et al. Effects of dietary flaxseed on vascular contractile function and atherosclerosis during prolonged hypercholesterolemia in rabbits. Am J Physiol Heart Circ Physiol. 2006;291(6):H2987-96.
Hallund J, Ravn-Haren G, Bugel S, et al. A lignan complex isolated from flaxseed does not affect plasma lipid concentrations or antioxidant capacity in healthy postmenopausal women. J Nutr. 2006;136(1):112-6.
Hallund J, Tetens I, Bugel S, et al. Daily consumption for six weeks of a lignan complex isolated from flaxseed does not affect endothelial function in healthy postmenopausal women. J Nutr. 2006;136(9):2314-8.
Harper CR, Edwards MC, Jacobson TA. Flaxseed oil supplementation does not affect plasma lipoprotein concentration or particle size in human subjects. J Nutr. 2006;136(11):2844-8.
Kitts DD, Yuan YV, Wijewickreme AN, et al. Antioxidant activity of the flaxseed lignan secoisolariciresinol diglycoside and its mammalian lignan metabolites enterodiol and enterolactone. Mol Cell Biochem. 1999;202(1-2):91-100.
Kuijsten A, Arts IC, van't Veer P, et al. The relative bioavailability of enterolignans in humans is enhanced by milling and crushing of flaxseed. J Nutr. 200;135(12):2812-6. Paschos GK, Magkos F, Panagiotakos DB, et al. Dietary supplementation with flaxseed oil lowers blood pressure in dyslipidaemic patients. Eur J Clin Nutr. 2007 Jan 31.
Prasad K. Effect of chronic administration of lignan complex isolated from flaxseed on the hemopoietic system. Mol Cell Biochem. 2005;270(1-2):139-45.
Insight of the Day - Funny Monday Quote by Louise Hay
Louise Hay
Author and Publisher
Grapefruit Arugula Salad - Healthy Food Tip and Recipe
August 17, 2013
Check Out What's New On Our Website
Grapes
are not only a low glycemic (GI) food, they have blood sugar benefits
which include better blood sugar balance, better insulin regulation, and
increased insulin sensitivity. Find out more about Grapes.
Today's Recipe
If you don't know what to serve for dinner tonight ...
This easy-to-prepare salad recipe makes a wonderful accompaniment to almost any meal.
Grape and Arugula Salad
Prep and Cook Time: 10 minutes
Ingredients:
- 1 cup seedless green grapes
- 4 cups arugula
- 3 oz gorgonzola cheese
- 2 TBS thinly sliced fresh fennel
- Dressing
- 1 TBS extra virgin olive oil
- 1 TBS fresh lemon juice
- salt and cracked black pepper to taste
- Wash and dry grapes, arugula, and fennel in a salad spinner if you have one. Otherwise dry with paper towels so dressing is not diluted.
- Arrange on plate with cheese and drizzle with dressing. Finish off with cracked black pepper.
In-Depth Nutritional Profile for Grape and Arugula Salad
Healthy Food Tip
Can you tell me which is better for you, spinach or Swiss chard?
Both spinach and Swiss chard are among the most nutrient-rich foods I know. Nutrient richness refers to the quality by which a food provides a concentration of nutrients for the calories that it contains. If a food is nutrient-rich, it means that you'll get a lot of nutrients but you won't have to "spend" a lot of calories on them.
In our World's Healthiest Foods ranking system, both spinach and chard offer an amazing total of 22 nutrients in excellent, very good, or good concentrations. Spinach contains a few more nutrients than chard in excellent or very good concentrations, but both are outstanding examples of highly nourishing foods.
But the real answer to your question involves your individual nutrient needs. If you're not getting enough folate in your diet, you may want to choose spinach over chard, since you'll be getting over 15 times the folate in spinach! However, if you're already getting plenty of folate but too little vitamin E, you may want to reverse your decision and select chard over spinach. Compared with spinach, chard will provide you with almost double the vitamin E.
Another thing to consider is biochemical individuality. For example, both spinach and chard are high-oxalate foods, and may both be foods to avoid if a person needs to follow a low-oxalate diet. For a person especially concerned about toxic exposure and not purchasing organically grown vegetables, chard might be a more attractive choice than spinach, since spinach has repeatedly appeared on lists of vegetables and fruits with higher amounts of pesticide residues. These types of concerns will vary from individual to individual, and always play an important role in finding the best match between your food and you.
I may have provided you with a more complex answer than you were looking for, but I wanted to go through this process as I think that it is an important way for people to think about their food and what would best serve them.
The bottom line is this…
If you don't have any biochemical individuality issues (these considerations are listed in the Individual Concerns section of the foods' website write-ups or individual chapters in The World's Healthiest Foods book) that would preclude you from either eating Swiss chard or spinach, I think that you can't go wrong with enjoying both foods. They are incredibly nutrient-rich foods that can do wonders in terms of providing important health-promoting nutrients.For more information on this topic, please see:
Creamy Romaine Salad - Healthy Food Tip and Recipe
August 16, 2013
Check Out What's New On Our Website
Grapes
are not only a low glycemic (GI) food, they have blood sugar benefits
which include better blood sugar balance, better insulin regulation, and
increased insulin sensitivity. Find out more about Grapes.
Today's Recipe
If you don't know what to serve for dinner tonight ...
Green salads are always welcome as a part of your Healthiest Way of
Eating. This healthy green salad can be enjoyed with just about any type
of dressing. however, it is worth the time to make this creamy dressing
for its delicious flavor and extra nutritional value.
Creamy Romaine Salad
Prep and Cook Time: 15 minutes
Ingredients:
- 2 medium heads romaine lettuce, outer leaves discarded
- 1 bunch young dandelion greens, if available
- 1 medium tomato cut into eighths
- Dressing
- 3 TBS chopped fresh basil
- 3 medium cloves garlic, pressed
- 1 TBS prepared Dijon mustard
- 1 TBS honey
- 1/2 tsp salt
- 1/2 tsp cracked black pepper
- 4 TBS fresh lemon juice
- 1/4 cup sunflower seeds
- 4 oz silken tofu
- 2 TBS extra virgin olive oil
- *a little water to thin if needed
- Blend all dressing ingredients in blender adding olive oil a little at a time at end.
- Chop, rinse, and dry romaine lettuce and dandelion greens. If you have a salad spinner it is best. If not, pat rinsed greens with paper towels so dressing doesn't get diluted.
- Toss greens with tomato and desired amount of dressing.
In-Depth Nutritional Profile for Creamy Romaine Salad
Healthy Food Tip
Can you tell me whether black beans and black eye beans are the same bean?
Black beans and black-eyed beans are not the same bean. However, both are classified as legumes and both are members of the botanical family called Leguminosae (or Fabaceae). This family of plants is most commonly known as the pea family, and there are about 16,000 different species of plants included in this category.
As noted, even though black beans and black-eyed beans both belong to the pea family, they are not the same plant. Black beans are black (or dark purple) in color and are known botanically as Phaseolus vulgaris. They are very popular in Mexican and Caribbean cuisine.
Black-eyed beans are more often called black-eyed peas, and they are also know as field peas, lobiya, and chawli. Their botanical name is Vigna unguiculata, indicating that they belong to a different genus of plant than black beans. Black-eyed peas are especially popular in parts of the southern United States, where they are sometimes eaten on New Year's Day as part of the celebration. Yet, their contribution to a diet need not be limited to just that one day each year since they are very delicious and nutritious.
References:
Fery, RL. (2002). New opportunities in Vigna. In: J. Janick and A. Whipkey (eds.). Trends in new crops and new uses. ASHS Press, Alexandria, VA.
Sgarbieri VC. Composition and nutritive value of beans (Phaseolus vulgaris L.). World Rev Nutr Diet. 1989; 60:132-98.
Sunday, August 18, 2013
Saturday, August 17, 2013
20 Days Countdown to my son's Wedding September 7, 2013
AS OF TOMORROW WILL BE DOWN IN THE 1'S NUMBERS!!!!!
Friday, August 16, 2013
Thursday, August 15, 2013
Asian Chicken Salad - Healthy Food Tip and Recipe
August 15, 2013
Check Out What's New On Our Website
Grapes
are not only a low glycemic (GI) food, they have blood sugar benefits
which include better blood sugar balance, better insulin regulation, and
increased insulin sensitivity. Find out more about Grapes.
Today's Recipe
If you don't know what to serve for dinner tonight ...
Avoid dry chicken breasts by using our Quick Broil cooking method —
it's a great way to retain the moisture and flavor of chicken when you
want to include it as part of your Healthiest Way of Eating. Enjoy this
tasty recipe and the health benefits that come from it's wealth of
health-promoting nutrients.
Asian Chicken Salad
Prep and Cook Time: 30 minutes
Ingredients:
- 2 boneless chicken breasts, skin on
- 5 cups Chinese cabbage, sliced thin
- 1/2 cup shredded carrot
- 1/2 cup minced scallion
- 1/2 cup sliced almonds
- 1/4 cup chopped fresh cilantro
- 2 TBS toasted sesame seeds
- Optional: 2 TBS dried hijiki or arame seaweed, soaked in 1 cup warm water and chopped*
- Dressing
- 2 TBS extra olive oil
- 2 TBS soy sauce
- 1/4 cup rice vinegar
- 3 TBS honey
- pinch red pepper flakes
- salt & white pepper to taste
- *The safety factors regarding sea vegetables, such as hijiki
- Preheat broiler. Place a stainless steel (be sure the handle is also stainless steel) or cast iron skillet in the broiler, about 7 inches from the heat source, to get it very hot. Season chicken with a little salt and pepper.
- If you are using hijiki or arame place it in a small bowl of hot water to soften for about 10 minutes.
- While pan is heating, thinly slice cabbage, and shred carrot. Carrot is easily shredded in food processor with shredding blade. Otherwise you can shred it by hand, or slice it thin. Chop cilantro and scallion cabbage and carrot mixture. Add sliced almonds. Squeeze excess water from hijiki, chop if needed, and add to salad.
- When pan is hot, about 10 minutes, remove from broiler, and place chicken in pan, skin side up, and return to broiler. Cook for about 15 minutes depending on thickness of chicken. This is our Quick Broil cooking method. When done and cool enough to touch, remove skin, and cut into bite-size pieces.
- Whisk together olive oil, soy sauce, rice vinegar, honey, red pepper flakes, salt, and pepper. Toss with cabbage mixture and chicken. Sprinkle with sesame seeds. (You can buy sesame seeds that are already toasted.)
Insight of the Day August 15th 2013 - Quote by Henry Ford
Henry Ford
1863-1947, Industrialist and found of Ford Motor Company
15-Minute Salmon with Tomato Salsa - Healthy Food Tip and Recipe
August 14, 2013
Check Out What's New On Our Website
Grapes
are not only a low glycemic (GI) food, they have blood sugar benefits
which include better blood sugar balance, better insulin regulation, and
increased insulin sensitivity. Find out more about Grapes.
Today's Recipe
If you don't know what to serve for dinner tonight ...
If you want a great tasting recipe that also provides over 100% of
the daily value for hard-to-find omega-3 fatty acids and vitamin D, try
this easy-to-prepare recipe tonight. It only takes 15 minutes and you
will have a meal you'll want to share with your best friends. Enjoy!
15-Minute Salmon with Tomato Salsa
Prep and Cook Time: 15 minutes
Ingredients:
- 1-1/2 lbs salmon filet cut into 4 pieces, skin and bones removed
- 1 TBS lemon juice
- salt and pepper to taste
- Salsa If you want to save time you can use your favorite prepared salsa.
- 1 large fresh ripe tomato, diced small pieces, about 1/2 inch
- 3 TBS finely minced onion
- 3 medium cloves garlic, pressed
- 1-2 TBS minced jalapeno pepper (or to taste)
- 1 TBS minced fresh ginger
- 1 TBS coarsely chopped pumpkin seeds
- 1/4 cup chopped fresh cilantro
- 2 TBS lemon juice
- 1 TBS extra virgin olive oil
- salt and black pepper to taste
- To Quick-Broil preheat broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source.
- Rub salmon with 1 TBS fresh lemon juice and a little salt and pepper. (You can Quick Broil with the skin on; it just takes a minute or two longer. The skin will peel right off after cooking.)
- Using a hot pad, pull pan away from heat and place salmon on hot pan, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly, usually in 7 minutes depending on thickness (10 minutes for every inch of thickness). Test with a fork for doneness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.
- Combine all salsa ingredients.
- Spoon over salmon.
- Garnish with mint and a sprinkle of extra virgin olive oil.
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In-Depth Nutritional Profile for 15-Minute Salmon with Tomato Salsa
Healthy Food Tip
Can you tell me more about the goitrogens, soybean agglutinin (SBA), and phytates found in soy products?
"Goitrogens" is a term that is seldom used in peer-reviewed research studies, but in past years it was used to refer to substances that could interfere with thyroid metabolism, production of thyroid hormones, and could potentially cause the thyroid to increase in size (a condition called goiter). No large-scale human research studies have been conducted that examine the thyroid-related effects of long-term consumption of whole, natural soy foods consumed in ordinary amounts. Studies in this area have mostly focused on rats fed dietary supplements containing soy components like isolate soy protein or soy isoflavones.
In the human studies that we have reviewed, only one repeated finding has given us cause for concern when it comes to adult consumption of whole soy foods and thyroid-related effects. That concern involves individuals who regularly consume soy foods while at the same time following a diet that is deficient in iodine. That combination of iodine deficiency and regular consumption of soy foods may increase risk of thyroid problems above and beyond the risk posed by iodine deficiency alone. (Iodine is a mineral that is essential for production of thyroid hormones by the thyroid gland.) If you are an individual who is at risk of iodine deficiency, I definitely recommend that you consult with your licensed healthcare provider before making the decision to include soy foods in your Healthiest Way of Eating.
Soybean agglutinin (SBA) is a protein- and carbohydrate-containing molecule (called a glycoprotein) that also falls into the category of substances called lectins. In legumes (including soybeans), lectins might play a key role in allowing certain soil bacteria to work together with the roots of the soybean plant. There are hundreds of lectins found in legumes, and even though researchers aren't yet certain about their function, it is likely that most of these molecules play important roles in cell-to-cell communications occurring within the plants.
How SBA affects human health is a more complicated question that has yet to be clearly answered in research studies. Adverse reactions to food lectins are well documented in scientific research and sometimes referred to under the heading of "food intolerance." For this reason, we'd place soybeans higher up on the list of foods potentially able to cause adverse reactions. But it's also important to note that the research on SBA is clearly mixed in terms of benefits and risks, and that large-scale human research on whole soy foods is still non-existent in this area. SBA and other soy lectins appear to have inflammatory effects under certain circumstances and anti-inflammatory effects under others. They also appear to have different effects on different types of cancer cells when studied in extract form in laboratory settings. From my perspective, no strong conclusions can be reached at this point with respect to SBA and soy lectins, except to reinforce awareness of soy food in general as potentially more likely to cause adverse reactions in susceptible individuals.
Soy also contains phytate (also called phytic acid) that can sometimes decrease mineral absorption, including absorption of the minerals calcium, magnesium, iron, and zinc. Each of these minerals has a role to play in our health. Traditional methods of soybean fermentation appear to lower the activity of phytates found in soy. With cooking alone, there is more debate about the changes in phytate level. I have not seen any research that would support avoidance of whole soy foods for the sake of optimizing calcium, magnesium, iron, or zinc status. But I have seen research suggesting that highly processed soy foods-like commercially produced soy milks-may best be fortified with minerals like calcium in order to assure healthy mineral absorption. All of the precautions listed above are important considerations when deciding the role of soy foods in your Healthiest Way of Eating.
Insight for the Day August 14, 2013 - Quote by Dale Carnegie
Dale Carnegie
1888-1955, Author and Speaker
1888-1955, Author and Speaker
Wednesday, August 14, 2013
Tuesday, August 13, 2013
Grape and Melon Salad - Healthy Food Tip and Recipe
Today's Recipe
If you don't know what to serve for dinner tonight ...
Take advantage of the fruits that are in season and satisfy your
sweet tooth by enjoying this summer salad that takes only minutes to
prepare. If you select red/purple grapes you will get the added benefit
of the phytonutrient, reservatrol, which has been found to be a
powerful antioxidant.
Grape and Melon Salad
Prep and Cook Time: 15 minutes
Ingredients:
- 1 lb seedless grapes
- 1 cantaloupe, scooped out with melon baller
- 2 cups of seedless watermelon, scooped out with melon baller
- 1/2 cup whole peppermint leaves
- 2 TBS lemon juice
- Mix all ingredients together. Toss with whole peppermint leaves and refrigerate for a couple hours. Remove leaves and serve.
In-Depth Nutritional Profile for Grape and Melon Salad
Healthy Food Tip
The Latest News About Grapes
Grapes that are eaten as is or used in a recipe are called table grapes and as opposed to wine grapes (used in viniculture) or raisin grapes (used to make dried fruit). While table, wine, and raisin grapes come from the same family (Vitaceae) and genus (Vitis) of plant, there are about 60 different species of this plant type, and within these 60 species, there are literally thousands of grape varieties.
While we often think about the Mediterranean as the home for all grapes, this amazing food is actually native to many parts of the world, including regions in Asia, Africa, and North America. From a botanical standpoint, one of the most widely cultivated table and wine grapes is Vitis vinifera (Common Grape Vine), and several thousand varieties of this grape exist across Europe. In the United States, native species of Vitis grapes include Vitis labrusca (which includes the Concord grape) and Vitis rotundifolia (which includes the muscadine grapes).
What's New and Beneficial About Grapes
- Grapes have long been classified as a low glycemic index (GI) food, with GI values ranging between 43-53. But having a low GI value is not necessarily the same as having blood sugar benefits. In the case of grapes, recent studies have shown that the low GI value of grapes is also a good indicator of this fruit's blood sugar benefits. Better blood sugar balance, better insulin regulation, and increased insulin sensitivity have now been connected with intake of grape juices, grape extracts, and individual phytonutrients found in grapes.
- Several grape phytonutrients are now believed to play a role in longevity. At the top of the list in this area of research is resveratrol (a stilbene phytonutrient present mostly in grape skins, but also in grape seeds and grape flesh). Resveratrol has recently been shown to increase expression of three genes all related to longevity. (These three genes are SirT1s, Fox0s, and PBEFs.) Interestingly, some researchers have shown a parallel between activation of these longevity genes by resveratrol and activation by calorie-restricted diets. In aging and longevity research, our ability to get optimal nutrition for the fewest possible amount of calories is related to our longevity, and the more we can decrease our calories while staying optimally nourished, the better our chances of healthy aging and longevity.
- The 2011 edition of the Shopper's Guide to Pesticides by the Environmental Working Group has once again identified conventionally grown grapes as one of most problematic fruits and vegetables in terms of pesticide residues. There's new evidence that pesticide residues can be successfully avoided by purchase of certified organic grapes. In a recent study of 99 vineyards in the Aegean Sea area of the Mediterranean, pesticide residues were found on conventionally grown table grapes, but were determined to be undetectable on grapes that had been organically grown. This new evidence adds to our confidence about the added health benefits of selecting organically grown grapes.
WHFoods Recommendations
In our Healthiest Way of Eating Plan, we encourage the consumption of 5-10 servings of fruits-plus-vegetables (combined) eat day. We believe that the balance between fruits and vegetables can vary from day to day, depending upon personal health factors, personal taste preferences, and optimal combining of foods in recipes as well as meals. We recognize that our recommendation calls for a more generous amount of fruits and vegetables than the amount recommended by the Centers for Disease Control (CDC) at the U.S. Department of Health and Human Services (DHHS). The CDC recommends between 1.5-2.5 cups of fruit and 2.5-4.0 cups of vegetables per day, as well as a target goal of at least 5 fruit-plus-vegetable servings (combined) per day. We recommend that you set your fruit goals higher than these CDC amounts. Based on the scientific research, we believe it's going to take closer to 3 fruit servings per day (consisting of one cup's worth of fruit per serving, or 3 cups total per day) to provide you with optimum health benefits.With respect to berries (and remembering that grapes are included among the berry fruits), we recommend that you include berries at least 3-4 times per week within your fruit servings. In several of our sample meal plans, we include berries on a daily basis! It would definitely not be a mistake for you to include a serving of either grapes, raspberries, blueberries, strawberries, cranberries or other berries in your daily meal plan! When you're including grapes among your daily fruit servings, you should treat one cup as the equivalent of approximately 15-20 grapes. In practice, what this means is that on any given day, if you decide that you would like to consume all 3 of your fruit servings from this delicious food, you can feel confident enjoying up to 45-60 grapes! On another day, if you are primarily in the mood for other kinds of fresh fruit, there is still plenty of room within this 3-serving range to include so me fresh grapes on a salad, or enjoy a small cluster along with a snack.
Health Benefits
Grapes provide numerous health benefits including:- Antioxidant benefits
- Anti-inflammatory benefits
- Cardiovascular benefits
- Blood sugar benefits
- Anti-aging and longevity benefits
- Cognitive benefits
- Anti-microbial protection
- Anti-cancer support
Nutritional Profile
Grapes are an outstanding source of phytonutrients, especially phenols and polyphenols. The phytonutrients in grapes can differ not only due to growing conditions but also from species to species and variety to variety. Taken as a group, grapes offer phytonutrients in 5 basic categories: flavanols and flavonols (both flavonoids); phenolic acids; stilbenes; and carotneoids. Grape flavonoids include catechins, epicatechins, procyanidins, quercetin, and petunidin. Grape phenolic acids include coumaric acid, caffeic acid, ferulic acid, and gallic acid. Stilbenes in grapes include resveratrol, piceatannol, and pterostilbene. The carotenoids beta-carotene, lutein, and zeaxanthin are also provided in valuable amounts in many varieties of grape. Grapes are excellent sources of free radical-scavenging manganese and good sources of heart-healthy vitamin B6 and potassium, energy-producing thiamin (vitamin B1), and immune-supportive vitamin C.For more on this nutrient-rich fruit, including references related to this Latest News, see our write-up on grapes.
Insight for the Day 8/13/2013 - Quote by Samuel Taylor Coleridge
Samuel Taylor Coleridge
1772-1834, Poet and Philosopher
I Am In A Crazy Mood Today! LOL
I am in a crazy mood today LOL I was on a single dating site and came across this picture. This guy with long hair for his age takes good care of himself for being 51. I have always love the 80's bands and long hair on guys, etc. Was married to a musician and I have love for artist, designing, writing music, writing books, creativity, etc. Any ways how about lot of like for this guy!!!!! Have a fun and awesome day guys!!
Monday, August 12, 2013
Insight of the Day - Funny Monday August 12, 2013 - Quote by Vera Nazarian Author
Vera Nazarian
Author
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