Are you ready to set yourself free?

"When you can embrace all of life, not holding onto anything
beyond it's time and not avoiding it once its time has come, you
will know the meaning of Freedom." - Unknown

The dictionary defines Freedom as; "The quality or state of being
free; the absence of necessity, coercion or constraint in choice
or action; liberation from slavery or restraint or from the power
of another."

How would you define Freedom for yourself? It strikes me that much
of what I teach you is how to set yourself free - free from your stories,
free from your past, free from "shoulds", free from need.

I talk repeatedly about choice. You cannot control the circumstances or
people around you, but you can always choose how you react to them.
Much of what is difficult about difficult situations, is not the situation itself,
but how you react to it. Have you ever made a situation worse by overreacting?
What if you had kept from getting knocked off balance by what was happening,
would that have changed anything?

The goal of Deliberate Creation is to be able to consciously set
your Point of Attraction. That means that how you feel is not
dependent upon external circumstances. It is not dependent upon
your mate doing the dishes or your child picking up his room or
your friend calling you or who wins the election. Your Point of
Attraction is determined solely by you, by what you believe, think,
expect and feel. No one and nothing else is ever to blame - ever.
No one makes you unhappy - you do that. No one can make you
happy - only you can do that. It's your choice - always.

When you can stay centered and balanced no matter what is going on
around you - when you can consciously choose instead of letting
circumstance dictate how you feel - then you have got ("groked"
for those of you who remember Heinlein's "Stranger in a Strange
Land") how to consciously create your life.

I think the quote above sums it up quite eloquently. If we are
truly letting all of life in, without judgment, without labels,
embracing all of it, not clutching at what is no longer ours nor
pushing away what is, then we truly are free.

As you go about your day today see in what ways you can set
yourself free.

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

Truly Caring for Your Success!

Dr. Robert Anthony

P.S. If self-doubt and fear are holding you back, I have an important
video for you to see...
Click here to watch it now

Insight of the Day - Funny Monday 9/30/13 - Quote by Audrey Hepburn

"I love people who make me laugh. I honestly think it's the thing I like most - to laugh. It cures a multitude of ills. It's probably the most important thing in a person."

Audrey Hepburn
1929-1993, Actress and Humanitarian

To see a great video on how laughter is contagious click here.

Could there be a $1 Billion Jackpot??

Fettuccini with Spinach Pesto - Healthy Food Tip and Recipe

healthy food tip and recipe

Today's Recipe If you don't know what to serve for breakfast today ...
With so many people in love with pasta we decided to create one that is not only rich in nutrients but is easy to prepare. Frozen spinach saves you lots of time and still provides you with good nutritional value. If you have time, you can use fresh spinach for optimum flavor and nutrition.

Fettuccini with Spinach Pesto
Prep and Cook Time: 30 minutes
Ingredients:

• 1/2 lb whole wheat fettuccini
• 1 10oz package of frozen spinach, (make sure frozen spinach is chopped, otherwise it gets stringy).
• 3 medium cloves garlic, coarsely chopped
• 2 TBS coarsely chopped walnuts
• 1/2 cup chopped fresh basil
• *optional 2 oz Chevre' goat cheese
• 1 TBS lemon juice
• 1/4 cup water
• 2 TBS extra virgin olive oil
• 1 large tomato, seeds and excess pulp removed, diced
• salt and pepper to taste

Directions:

1. Bring lightly salted water to a rapid boil. Cook fettuccini according to directions on package.
2. While fettuccini is cooking rinse frozen spinach in warm water to thaw, and press dry. Put into food processor along with garlic, walnuts and basil. Run food processor a couple of minutes before adding liquids. Add cheese, lemon juice, water, olive oil and salt and pepper. Process just enough to blend all ingredients well.
3. Prepare tomato by cutting in half, squeezing the seeds out, removing excess pulp in the center, and dice.
4. As soon as you drain pasta mix in desired amount of pesto, and chopped tomato while it is still very hot. Serve immediately.

Serves 4 For optimum flavor and nutrition serve with:

• Garlic Shrimp Salad

Printer Friendly Version of Fettuccini with Spinach Pesto
In-Depth Nutritional Profile for Fettuccini with Spinach Pesto
Healthy Food Tip
While you say that papaya seeds are edible, I found a statement on the Internet noting that they contained a substance called carpaine and that it was not advisable to consume them. Can you clarify this for me?

I am not aware of concern about papaya seed consumption because of carpaine. Carpaine is an alkaloid that may be found in papaya seeds but is more concentrated in papaya leaves. The only published study on this papaya alkaloid that I've seen was conducted in laboratory animals in 1978, and it did not involve papaya seeds. The leaves of the papaya plant were used for that study.
Yet, I have seen published controversy about papaya seeds in two basic areas.
The first of these areas involves genetic engineering of the seeds. Problems with ringspot virus, particularly in Hawaii, initially prompted growers to gravitate toward genetically modified papaya seeds that could produce plants better able to withstand damage from this virus. Because evidence of the genetic modification began to show up in organically grown papaya fruit (organically grown foods are not allowed to undergo any type of genetic modification), Hawaiian growers protested that their food quality and livelihood were being jeopardized. I have not seen any published data on health risks associated with consumption of genetically modified papaya, but I always favor purchase of organically-grown foods (including papaya) to avoid any unknown but potential risks in this area.
The second issue I've seen with papaya seeds is toxicity related to chloroform or other synthetic extracts derived from the seeds. Animal studies have shown increased problems with infertility resulting from consumption of these very high-dose synthetic extracts. These problems have included reduced sperm count and reduced sperm motility. I don't believe these studies on animals (involving high-dose synthetic-seed extracts) apply in any direct way to human consumption of papaya seeds. I would also note that some of these animal studies involved intramuscular injection of the seed extracts-making the studies even less applicable to the situation of a human eating fresh papaya with seeds included.
I have seen one study that showed potential immune benefits associated with consumption of papaya seeds.
Based on all of the above evidence, I continue to believe that papaya seeds are safe to eat in an amount proportional to the natural amount of fresh papaya fruit being enjoyed.
For more information on this topic, please see:

• Papaya

References:
Adebiyi A, Ganesan Adaikan P, Prasad RN. Tocolytic and toxic activity of papaya seed extract on isolated rat uterus. Life Sci. 2003;74(5):581-92.
Hornick CA, Sanders LI, Lin YC. Effect of carpaine, a papaya alkaloid, on the circulatory function in the rat. Res Commun Chem Pathol Pharmacol. 1978;22(2):277-89.
Kermanshai R, McCarry BE, Rosenfeld J, et al. Benzyl isothiocyanate is the chief or sole anthelmintic in papaya seed extracts. Phytochemistry. 2001;57(3):427-35.
Mojica-Henshaw MP, Francisco AD, De Guzman F, et al. Possible immunomodulatory actions of Carica papaya seed extract. Clin Hemorheol Microcirc. 2003;29(3-4):219-29.
Verma RJ, Nambiar D, Chinoy NJ. Toxicological effects of Carica papaya seed extract on spermatozoa of mice. J Appl Toxicol. 2006;26(6):533-5.

5 Spice Salmon - Healthy Food Tip and Recipe

healthy food tip and recipe

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

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

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

Directions:

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

Serves 4 For optimum flavor and nutrition serve with:

• Cucumber, Seaweed Salad

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

Why is pomegranate not featured on your website?

Pomegranates(Punica granatum) can definitely make an outstanding contribution to your nourishment. Some of the most recent research on pomegranates has focused on their unique combination of four nutrients--ellagic acid, caffeic acid, luteolin, and punicic acid--as its claim to fame in the cancer prevention (and especially prostate cancer prevention) area. There is no doubt that pomegranates contain some unique polyphenols that may be especially supportive in the area of cardiovascular health.
Pomegranates are not included in our list of World's Healthiest Foods primarily due to limited availability and accessibility. In many parts of the North America, pomegranates may only be available for a three-month period between September and November. In addition, they may be quite expensive. (It isn't unusual to pay US$3 for a single organic pomegranate). While we definitely encourage you to enjoy this fruit as an outstanding one in terms of health benefits, we did not find it sufficiently available and accessible to include on our original list of the World's Healthiest Foods.
Aviram M, Dornfeld L, Kaplan M, et al. Pomegranate juice flavonoids inhibit low-density lipoprotein oxidation and cardiovascular diseases: studies in atherosclerotic mice and in humans. Drugs Exp Clin Res. 2002; 28(2-3):49-62.
Cerda B, Soto C, Albaladejo MD, et al. Pomegranate juice supplementation in chronic obstructive pulmonary disease: a 5-week randomized, double-blind, placebo-controlled trial. Eur J Clin Nutr. 2006; 60(2):245-53.
Jimenez Del Rio M, Ramazanov A, Sikorski S, et al. A new method of standartization of health-promoting pomegranate fruit (punica granatum) extract. Georgian Med News. 2006; (140):70-7.
Lanskyl EP, Harrison G, Froom P, et al. Pomegranate (Punica granatum) pure chemicals show possible synergistic inhibition of human PC-3 prostate cancer cell invasion across Matrigel�. Invest New Drugs. 2005;23(2):121-122.
Mertens-Talcott SU, Jilma-Stohlawetz P, Rios J, et al. Absorption, metabolism, and antioxidant effects of pomegranate (Punica granatum l.) polyphenols after ingestion of a standardized extract in healthy human volunteers. J Agric Food Chem. 2006; 54(23):8956-61.
Singh RP, Chidambara Murthy KN, Jayaprakasha GK. Studies on the antioxidant activity of pomegranate (Punica granatum) peel and seed extracts using in vitro models. J Agric Food Chem. 2002; 50(1):81-6.

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

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

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.

Insight for the Day 9/26/13 - Quote by Bob Proctor

"The only limits in our life are those we impose on ourselves."

Bob Proctor

If you missed the special live webinar yesterday Bob Proctor will be hosting another today at 1pm Eastern on how to create a Paradigm of Profit. If you would like to register for this live event please click here.

Life After 50: Could This Be The Reason You're Not Having Sex? Artice by Barbara Hannah Grufferman

Life After 50: Could This Be The Reason You're Not Having Sex?

Shortly after turning 50, I had dinner with a group of girlfriends. Over great food and a fantastic bottle of pinot noir we chatted about kids, spouses, jobs, and politics, until the discussion eventually settled on sex.
At that time, I was still getting to know my new post-menopausal body, which seemed to present a different challenge every day. In addition to the extra pounds I started to pack on -- all of which eventually came off -- my eyes, hair, and skin were feeling drier than usual.

While I was happy to share notes with my friends on the best eye drops and hair conditioners to address the dryness, the new fitness program I was on, or how to stay cool during hot flashes, even in this 'safe place' among close friends I was loath to admit that sex wasn't as pleasurable as it once was and as a result wasn't as frequent . . . because of vaginal dryness.

I am not alone. Women's sense of self-esteem and power are tightly woven into our sexuality. In this youth-crazy society in which we live, admitting that our vaginas are changing -- even to our friends -- is like carrying a poster that states: "Ignore me. I'm over the hill." We rationalize that anyone can have dry eyes or hair, but only women who are getting old have dry vaginas (which isn't true). And, it's so easy to think that you're the only one who has the problem.

That couldn't be farther from the truth.

According to the North American Menopause Society (NAMS), vaginal dryness affects 75 percent of postmenopausal women. And most suffer in silence.

Click here to read more of the article...

Insight for Today 9/25/13 - Quote by Bob Proctor

"Set a goal to achieve something that is so big, so exhilarating that it excites you and scares you at the same time."

Bob Proctor

Insight for the Day 9/24/13 - Quote by Edith Wharton

"There are lots of ways of being miserable, but there's only one way of being comfortable, and that is to stop running round after happiness. If you make up your mind to be happy there's no reason why you shouldn't have a fairly good time."

Edith Wharton
1862-1937, Pulitzer Prize Winning Novelist

Cher - I Hope You Find It [OFFICIAL LYRIC VIDEO]

Lemon Fish with Puree of Sweet Peas - Healthy Food Tip and Recipe

healthy food tip and recipe

Today's Recipe If you don't know what to have for dinner tonight ...
The combination of lemon flavored fish with the sweet peas in this recipe is a great way to enjoy a Healthiest Way of Eating meal in just 25 minutes. The peas are a not only a great alternative to rice but add extra health-promoting nutrients and flavor as well. Enjoy!
Lemon Fish with Puree of Sweet Peas
Prep and Cook Time: 25 minutes
Ingredients:

• 1-1/2lb cod filets (thick cut)
• 3 TBS finely minced lemon rind
• 4 TBS fresh lemon juice
• 3 TBS chopped fresh parsley
• 1/4 tsp salt
• pinch cayenne
• Pureed Peas
• 1 medium onion, coarsely chopped
• 4 medium cloves garlic, coarsely chopped
• 1 TBS + 3 TBS chicken or vegetable broth
• 15 oz frozen sweet peas
• 4 TBS sunflower seeds
• salt and white pepper to taste

Directions:

1. Preheat oven to 400F (200C).
2. Chop garlic and let sit for 5 minutes to enhance its health-promoting qualities.
3. Mix together minced lemon rind, lemon juice, chopped parsley, salt, and cayenne.
4. Rub cod filets generously with mixture and place in baking dish. Place fish in oven and bake for about 10-15 minutes.
5. While fish is baking, heat 1 TBS broth in a 10 inch stainless steel skillet. Healthy Sauté onion in broth over medium heat for about 4 minutes, stirring frequently, until translucent. Add garlic and continue to sauté for another minute. Add 3 TBS broth, peas, sunflower seeds, salt and pepper, and heat for about 3 minutes.
6. Puree pea mixture in blender, scraping the sides with a rubber spatula from time to time to mix well.
7. Serve cod with peas. If there is a little juice in the pan, you can drizzle it over the fish and peas.

Serves 4 Serving suggestions: Serve with

• Tomato Dandelion Salad

Printer Friendly Version of Lemon Fish with Puree of Sweet Peas
In-Depth Nutritional Profile for Lemon Fish with Puree of Sweet Peas
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.

Healthy Recipes Sauteed Spinach With Red Onion, Bacon, and Blue Cheese Recipe

Healthy Recipes

Sauteed Spinach With Red Onion, Bacon, and Blue Cheese Recipe

Prep Time: 5 mins

Cook Time: 5 mins

Total Time: 10 mins

Ingredients

• 2 teaspoon oil, olive, extra-virgin
• 1/2 cup(s) onion(s), red, thinly slice
• 2 clove(s) garlic, minced
• 10 ounce(s) spinach, fresh, tough stems removed
• 2 slice(s) bacon, cooked and crumbled
• 1 tablespoon cheese, blue (crumbled)

Preparation

1. Heat oil in a large nonstick skillet or Dutch oven over medium-high heat.

 

2. Add onion and cook, stirring, until beginning to soften, about 1 minute.

 

3. Add garlic and cook, stirring, until fragrant, about 30 seconds more.

 

4. Add spinach and cook, stirring, until just wilted, about 2 minutes.

 

5. Remove from heat; stir in bacon and sprinkle cheese on top. Serve immediately.

Dog Wants a Kitty

Insight of the Day 9/23/13 Funny Monday - Quote by Robert Louis Stevenson

"A friend is a gift you give yourself."

Robert Louis Stevenson
1850-1894, Novelist and Poet









 

Lemon Fish with Puree of Sweet Peas - Healthy Food Tip and Recipe

healthy food tip and recipe

Today's Recipe If you don't know what to have for dinner tonight ...
The combination of lemon flavored fish with the sweet peas in this recipe is a great way to enjoy a Healthiest Way of Eating meal in just 25 minutes. The peas are a not only a great alternative to rice but add extra health-promoting nutrients and flavor as well. Enjoy!
Lemon Fish with Puree of Sweet Peas
Prep and Cook Time: 25 minutes
Ingredients:

• 1-1/2lb cod filets (thick cut)
• 3 TBS finely minced lemon rind
• 4 TBS fresh lemon juice
• 3 TBS chopped fresh parsley
• 1/4 tsp salt
• pinch cayenne
• Pureed Peas
• 1 medium onion, coarsely chopped
• 4 medium cloves garlic, coarsely chopped
• 1 TBS + 3 TBS chicken or vegetable broth
• 15 oz frozen sweet peas
• 4 TBS sunflower seeds
• salt and white pepper to taste

Directions:

1. Preheat oven to 400F (200C).
2. Chop garlic and let sit for 5 minutes to enhance its health-promoting qualities.
3. Mix together minced lemon rind, lemon juice, chopped parsley, salt, and cayenne.
4. Rub cod filets generously with mixture and place in baking dish. Place fish in oven and bake for about 10-15 minutes.
5. While fish is baking, heat 1 TBS broth in a 10 inch stainless steel skillet. Healthy Sauté onion in broth over medium heat for about 4 minutes, stirring frequently, until translucent. Add garlic and continue to sauté for another minute. Add 3 TBS broth, peas, sunflower seeds, salt and pepper, and heat for about 3 minutes.
6. Puree pea mixture in blender, scraping the sides with a rubber spatula from time to time to mix well.
7. Serve cod with peas. If there is a little juice in the pan, you can drizzle it over the fish and peas.

Serves 4 Serving suggestions: Serve with

• Tomato Dandelion Salad

Printer Friendly Version of Lemon Fish with Puree of Sweet Peas
In-Depth Nutritional Profile for Lemon Fish with Puree of Sweet Peas
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.

Broiled Salmon Salad - Healthy Food Tip and Recipe

healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
This is great-tasting, easy-to-prepare salmon salad with a refreshing sauce. The herbs are not only flavorful, but are also full of nutrients. Feel free to add more salad ingredients of your liking.
Broiled Salmon Salad
Prep and Cook Time: 20 minutes
Ingredients:

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

Directions:

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

Serves 4 For optimum flavor and nutrition serve with:

• Seafood Gazpacho

Printer Friendly Version of Broiled Salmon Salad
In-Depth Nutritional Profile for Broiled Salmon Salad
Healthy Food Tip
A friend told me that eating one raw navy bean per day can greatly reduce cholesterol levels. Is that true?

What you've been told by your friend is incorrect. In general, I'd encourage everyone to remember that there is no single food, or any single part of food, that works like a magic bullet in terms of health. The World's Healthiest Foods work together in a meal plan to support our health and lower our risk of most chronic diseases. But it's almost never helpful to depend on a single food in isolation from the rest of our diet.
I'd also hope that the example you gave—"one raw navy bean"—would raise immediate questions in your mind about the information your friend was providing. I'm not aware of any traditional cuisine in which raw navy beans (we assume you mean dried, uncooked beans) are eaten. And I also am not aware of anyone ever eating one single bean. A half cup of beans, or at least several tablespoons of beans on a salad would be the least amount of beans that anyone would commonly eat. Both of these factors—the idea of eating a raw, dried bean and the idea of eating only one single bean—would be factors that might raise immediate doubts about your friend's statement.
It is true that meal made from ground up, uncooked dried beans has been fed to rats in a way that has reduced their total body fat. Researchers have speculated that the mechanism connecting these two events involved substances called lectins that were present in the raw beans. They also questioned, however, the relevance of this rat study for humans, and pointed out that safety issues would be involved when considering the effects in humans since lectins are known to trigger immune system responses that can be associated with immune-related health risks. I interpret this research to mean that consumption of raw beans is still far from desirable based on existing research.
There is, however, a definite relationship between safe consumption of cooked beans and cholesterol reduction. The soluble fibers found in beans are capable of binding together with bile acids and lowering their availability in the body. Without as many available bile acids, the body cannot form micelles (complexes of bile acids and other substances) that are needed for absorption of cholesterol. Beans also contain insoluble fiber, which research studies have shown not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders like irritable bowel syndrome and diverticulosis.
For more information on this topic, see:

• Navy beans
• Dietary fiber, dietary

References:
Barampama Z, Simard RE. Effects of Soaking, Cooking and Fermentationon Composition, in-Vitro Starch Digestibility and Nutritive Value of Common Beans. Plant Foods Hum Nutr. 1995;48(4):349-65.
Fernandez ML. Soluble Fiber and Nondigestible Carbohydrate Effects on Plasma Lipids and Cardiovascular Risk. Curr Opin Lipidol. 2001; 12, no. 1 (2001): 35-40.
Hewitt D, Coates ME. Effects of Raw Soya-Bean and Navy-Bean Meals on Germ-Free and Conventional Chicks. Proc Nutr Soc.1969;28(2):47A-8A.
Pereira MA, Pins JJ. Dietary Fiber and Cardiovascular Disease: Experimental and Epidemiologic Advances. Curr Atheroscler Rep. 2000;2(6):494-502.
Pusztai A, Grant G, Buchan WC et al. Lipid Accumulation in Obese Zucker Rats Is Reduced by Inclusion of Raw Kidney Bean (Phaseolus Vulgaris) in the Diet. Br J Nutr. 1998;79(2):213-21.
Santidrian S, de Moya CC, Grant G, et al. Local (Gut) and Systemic Metabolism of Rats Is Altered by Consumption of Raw Bean (Phaseolus Vulgaris L Var Athropurpurea). Br J Nutr. 2003;89(3):311-9.

Salmon with Cucumber Chili Salad - Healthy Food Tip and Recipe

healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
Enjoy this refreshing salmon salad for lunch or dinner as part of your Healthiest Way of Eating. It is an excellent source of vitamin D and provides 105% of the Daily Value for omega-3 fatty acids. Enjoy!
Salmon with Cucumber Chili Salad
Prep and Cook Time: 20 minutes
Ingredients:

• 1½ lb salmon fillet,deboned and skin removed cut into 4 pieces
• 3 cups thinly sliced washed cucumber, do not peel
• 2 tsp minced jalapeno pepper*, seeds and stem removed
• 1/2 cup chopped scallion
• 3 TBS chopped fresh cilantro
• 1½ TBS chopped fresh mint
• 
  
• Dressing
• 2 + 1 TBS fresh lemon juice
• 1 TBS tamari (soy sauce)
• 1 TBS extra virgin olive oil
• salt and cracked black pepper to taste
• *if you like food less spicy, use less jalapeno pepper

Directions:

1. To Quick Broil salmon, preheat broiler 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.
2. Rub salmon with 2 tsp fresh lemon juice, 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.)
3. While pan is heating, prepare the remaining five ingredients.
4. 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. Test with a fork for doneness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.
5. While salmon is cooking, whisk together lemon juice, tamari, olive oil, salt and pepper. When ready to serve toss with cucumber mixture. Do not toss ahead as it will dilute the flavor.
6. Place cucumber salad on a platter and place salmon on top. Garnish with a sprig of cilantro and serve.

Serves 4

Kenny Rogers & Dolly Parton - "You Can't Make Old Friends" (Official Mus...

Insight for Today 9/19/13 - Quote by Mohandas Karamchand Gandhi

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

Mohandas Karamchand Gandhi
1869-1948, Led India to Independence

My Mantra for Today 9/19/13

I am not afraid to be myself.

Insight of the Day 9/18/2013 - Quote by

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

Marianne Williamson
Author and Speaker

Insight of the Day 9/17/13 - Quote by Napoleon Hill

"Remember, the thoughts that you think and the statements you make regarding yourself determine your mental attitude. If you have a worthwhile objective, find the one reason why you can achieve it rather than hundreds of reasons why you can't."

Napoleon Hill
1883-1970, Author of Think and Grow Rich

Insight of the Day - Funny Monday 9/16/13 - Quote by Michelangelo

"The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark."

Michelangelo
1475-1564, Sculptor, Painter and Architect

Huffpost Healthy Living - weight loss story by Justin and Lauren

I Lost Weight: Justin And Lauren Shelton Lost More Than 500 Pounds Together 

 

Name: Justin and Lauren Shelton
Age: Justin: 27, Lauren: 26
Height: Justin: 6'0", Lauren: 5'5”
Before Weight: Justin: 592 pounds, Lauren: 341 pounds
How I Gained It:
Justin: I started gaining weight after a sports injury toward the end of middle school that prevented me from staying active. From there, I just continued to gain until it snowballed out of control.
Lauren: I have always been such an emotional eater. I turned to food for comfort, whether it was happiness, sadness, anger, stress or excitement that I was feeling. However, I started gaining weight rapidly my freshman year of high school after going through some personal issues. Over the years it continued to pile on until I reached 341 pounds. Eventually, we just accepted that we were overweight and stopped caring.

CLICK HERE TO READ MORE..

 

Greek Salad - Healthy Food Tip and Recipe

healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
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

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

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

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.

Life Is Too Short

Dr John Demartini

By knowing what is truly most important and of highest priority to ourselves and others and by serving both equally in fair exchange and in ever greater magnitudes, do we wake up the inspired and envisioning and immortal soul’s calling within. And in so doing we birth unborrowed visions that leave their mark on generations through time. www.DrDemartini.com

Michael Bernard Beckwith

Inna Segal , the Intutive healer from Australia is doing a workshop at Agspe beginning at 2:45 today. Come on by. It's being offered on a love donation basis. Peace

X Factor Lillie McCloud AKA Nicole McCloud - she deserved to be there because of her sacrifices she made for her children!!!!

Insight of the Day 9/12/2013 - Quote by Paulo Coelho (Author)

"Stop being who you were and become who you are."

Paulo Coelho
Author

Insight of the Day 9/11/2013 - Quote by Richard Koch

"Few people take objectives really seriously. They put average effort into too many things, rather than superior thought and effort into a few important things. People who achieve the most are selective as well as determined."

Richard Koch
Author of The 80/20 Principle

Asian Sautéed Cauliflower

Asian Sautéed Cauliflower 

 Add this easy-to-prepare Asian-flavored recipe to your Healthiest Way of Eating today. And it will even taste great served cold tomorrow. Enjoy!

Prep and Cook Time: Prep and cooking time: 15 minutes Ingredients: 1 medium head cauliflower, trimmed of green parts 5 TBS vegetable or chicken broth 1/2 tsp grated fresh ginger 2 medium cloves garlic, pressed 2 TBS rice vinegar, or fresh lemon juice 1 TBS honey 2 TBS soy sauce 1/2 tsp dry mustard 1 TBS extra virgin olive oil salt and white pepper to taste 1/2 TBS chopped fresh cilantro

Directions:

1. Cut cauliflower florets into quarters and let sit for at least 5 minutes to enhance their health-promoting properties.
2. Heat broth in large stainless steel skillet. When broth begins to steam, add cauliflower and cover. Healthy sauté for 5 minutes.
3. Whisk together rest of ingredients and toss with florets. Marinate for about 5 minutes for more flavor. Allowing the cauliflower to soak up the dressing for a few moments before serving makes it even better. Sprinkle with chopped cilantro.

Serves 4

Chinese Chicken Cabbage Salad

Chinese Chicken Cabbage Salad

This Asian-flavored salad is a quick and easy addition to your Healthiest Way of Eating any time of year that provides you with a complete meal.

Prep and Cook Time: 10 minutes Ingredients: 4 cups napa cabbage, sliced thin 1 TBS extra virgin olive oil 1 TBS rice vinegar 1 tsp soy sauce 1 TBS minced ginger 1 medium clove garlic, pressed 2 TBS chopped cilantro 4 oz cooked chicken breast, shredded or cut into 1" cubes

Directions:

1. Toss all ingredients together and serve.

Serves 1

Nutritional Profile

Nutrients in
Chinese Cabbage Salad
1.00 serving (507.60 grams)

Nutrient%Daily Value

 vitamin C164%

 tryptophan131.2%

 vitamin A84.5%

 protein80.6%

 vitamin B379.7%

 selenium45.5%

 vitamin B638%

 phosphorus27.6%

 calcium26.7%

Calories (386)21%

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Chinese Chicken Cabbage Salad is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling."  

Read more background information and details of our rating system. 

Chinese Cabbage Salad 1.00 serving 507.60 grams 386.43 calories
Nutrient	Amount	DV (%)	Nutrient Density	World's Healthiest Foods Rating
vitamin C	98.41 mg	164.0	7.6	excellent
tryptophan	0.42 g	131.2	6.1	excellent
vitamin A	4226.25 IU	84.5	3.9	excellent
protein	40.30 g	80.6	3.8	excellent
vitamin B3	15.94 mg	79.7	3.7	excellent
selenium	31.89 mcg	45.6	2.1	good
vitamin B6	0.76 mg	38.0	1.8	good
phosphorus	276.87 mg	27.7	1.3	good
calcium	267.76 mg	26.8	1.2	good

World's Healthiest Foods Rating	Rule
excellent	DV>=75% OR Density>=7.6 AND DV>=10%
very good	DV>=50% OR Density>=3.4 AND DV>=5%
good	DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Chinese Chicken Cabbage Salad