A Really Good Article on Reliability By Bob Proctor

Reliability
This month I’m reflecting on reliability.  You know reliability.  It’s that wonderful quality some people have that means they do what they say they will do.  They not only do it, but they do it when they say they will, with a sense of commitment and a positive attitude.  They are trustworthy and their word is their bond.

I’m reflecting on this lovely quality because it seems to be increasingly rare these days.  At least in my world, with the business/trades people I’ve dealt with recently.

My husband and I are having some work done on our house and I can’t count how many times various contractors have told us they would show up or do something, and it just never happens.  We talk with them, are compassionate about all the reasons they couldn’t follow through, and wait patiently for them to honor the next commitment they make.
After several times of believing and being let down, we have become disillusioned and have stopped being patient and started insisting they honor their obligation.  It makes for a strained working relationship and is a terrible business practice.  Also, by being unreliable these folks have insured that they have lost any business that may have come their way by our referrals.

Then there is Jasmine, the wonderful young woman who cleans my house twice a month.  She is so reliable that she not only shows up on time, every time, but in the rare instance when she is stuck in freeway traffic, she calls to let me know she’ll be 3-5 minutes late.
When she arrives she acts like she’s happy to be here and does a great job. I know I can rely on Jasmine to do what she says she will, and this creates trust in other areas.  As a result I not only recommend her as an excellent house cleaner, but also as a great house sitter, pet sitter, etc.  By just being herself and honoring her word, Jasmine is nurturing our relationship and creating an excellent reputation.

So, I often ask myself, what kind of reputation am I creating in my life and business?  Am I reliable and trustworthy?  Do I deliver exactly what I say I will, on time, every time and with a positive attitude?  Am I reliable in my personal life?  Can people trust that I will be there when I say I will, with a smile on my face ready to do what needs to be done?
Reliability is about trust, and may be an old fashioned concept but it makes a world of difference and never goes out of style.

Sandra Abell

Sandy is the author of several books. Her latest book Feeling Good About You is just being released and you can get your copy here. She is an educator, speaker and a Licensed Professional Counselor. She specializes in working with executives, business owners, professionals, entrepreneurs and people in transition. Sandy publishes a free monthly newsletter entitled Focusing On Your Success. Please visit Sandy on her website at www.insidejobscoach.com.

Insight of the Day 2/27/14 - Quote by Sydney Smith

"It is the greatest of all mistakes to do nothing because you can only do a little - do what you can."

Sydney Smith
1771-1845, Clergyman and Writer

Insight of the Day 2/25/14 - Quote by Leonardo Da Vinci

"Obstacles cannot crush me; every obstacle yields to stern resolve."

Leonardo Da Vinci
1452-1519, Painter, Sculptor, and Architect

Insight for the Day 2/25/14 - Quote by Maxwell Maltz

"People who say that life is not worthwhile are really saying that they themselves have no personal goals which are worthwhile... Get yourself a goal worth working for. Better still, get yourself a project… Always have something ahead of you to 'look forward to' - work for and hope for."

Maxwell Maltz
1899-1975, Physician and Writer

Eat These Foods to Avoid Clogged Arteries - article by Reader's Digest

→

 

First: Break up with soda

An astounding 180,000 people die each year, worldwide, due to the consumption of sugary drinks, and about 45,000 of those deaths are from heart attacks. Heart disease might set in because people who drink many soft drinks tend to gain weight, become diabetic, and suffer premature heart blockages. Soft drinks also elevate blood sugars, which coat proteins and fats, rendering them into a harmful form that damages your arteries. Harvard researchers, who have been studying more than 40,000 physicians and 88,000 nurses for more than two decades, found that women who consumed  more that two servings of a sugary beverage a day were 40 percent more likely to develop heart disease than women who drank fewer. Men who drank the most sodas were 20 percent more likely  to have a heart attack than those who drank the least.

Power Rx: Give up soda. If you drink several a day, be realistic. Start by swapping one for iced tea. Or water it down by mixing half a glass with seltzer. Over time, drink less and less soda until you get to zero.

Read more: http://www.rd.com/slideshows/best-foods-to-eat-clogged-arteries/?trkid=NL-RANDOM-022414&_cmp=&_ebid=2/24/2014#ixzz2uNYDx07s

Insight of the Day - Funny Monday - Quote by William Arthur Ward

"A well developed sense of humour is the pole that adds balance to your steps as you walk the tightrope of life."

William Arthur Ward
1921-1994, Writer

To see the funny video that relates to the quote above click here.

Chèvres en équilibre - goats balancing on a flexible steel ribbon

Magnetic Monday -- Tips for More Effective Manifesting

Jay William from Facebook posted this video and it is AWESOME!!

You go grandpa!

Post by Jay Williams.

4 Healthy Lunches For People Who Hate Salad

Posted: 02/18/2014 10:20 am EST Updated: 02/18/2014 10:20 am EST

Print Article

• The Guilt-Free Burger
  Stephen Hamilton
  Quinoa salad can be a wonderful meal -- and there's a way for salad-wary eaters to enjoy this ancient grain, too. Art Smith, who is working with the diabetes education program Taking Diabetes to Heart, likes to form quinoa into patties, along with eggs, Parmesan, herbs, scallions, hot sauce, mashed white beans and whole grain bread crumbs. Then he fries them in a little bit of olive oil and serves the cakes -- which have a crunchy outside and soft interior -- with a quick roasted-red-pepper sauce. You can easily reheat them in the microwave.
  Calories: 329 Fat: 12 g Saturated fat: 2 g Protein: 13 g Carbohydrates: 35 g Fiber: 6 g Sodium: 456 mg Cholesterol: 94 mg
  
  Get the recipe: Quinoa Bean Cakes with Roasted Red Pepper Sauce
• A Stunning Transformation For Canned White Beans
  Stephen Hamilton
  Turning a pot of dried beans into a flavorful dish isn't difficult, but finding two or three hours to do so can be. On the other hand, quick-cooking canned beans can taste bland. Smith makes a dish that encapsulates the best of both worlds by gently simmering two cans of white beans with roasted garlic, onion, celery, herbs, tomato and chicken or vegetable stock. It cooks in half an hour, and together with hearty greens such as chard, kale or escarole, it's a filling and delicious vegetarian meal you can enjoy hot or cold.
  Calories: 288 Fat: 10 g Saturated fat: 2 g Protein: 15 g Carbohydrates: 35 g Fiber: 10 g Sodium: 362 mg Cholesterol: 5 mg
  
  Get the recipe: Stewed White Beans and Greens with Tomato and Roasted Garlic
• The Unexpected Hummus
  Thinkstock
  Smith's brighter version of the Middle Eastern spread is made with edamame instead of chickpeas. A generous amount of lemon juice, plus cumin and coriander, give it zesty flavor, and the dip is a light alternative to mayo on a sandwich, great with sliced cucumber or delicious with veggies on a whole wheat pita.
  Calories: 289 Fat: 25 g Saturated fat: 3 g Protein: 9 g Carbohydrates: 12 g Fiber: 4 g Sodium: 10 mg Sugar: 3 g Cholesterol: 0 mg Calcium: 79 mg
  
  Get the recipe: Edamame Hummus with Cucumber Slices
• A Lighter Weekend Lunch
  Stephen Hamilton
  Enjoying a big, breakfast-y, middle-of-the-day meal doesn't also have to mean taking in an enormous amount of calories. Smith's lightened-up take on traditional Mexican huevos rancheros uses egg whites instead of whole eggs and toasted tortillas instead of fried (and also includes avocado, tomato and green onion).
  Calories: 261 Fat: 10 g Saturated fat: 1 g Protein: 8 g Carbohydrates: 36 g Fiber: 6 g Sodium: 478 mg Cholesterol: 0 mg
  Get the recipe: Huevos Rancheros

Keep in touch! Check out HuffPost OWN on Facebook and Twitter .

Top 10 Tasks to Delegate to a Virtual Assistant

Do you need an extra set of hands at work?

Maybe you should consider delegating some of your tasks to a virtual assistant.
You might be surprised just how much time and effort you can save with a VA.
Of course, the first question is, “What do I delegate to a virtual assistant?“

What Could You Delegate to a VA?

Virtual assistant services have grown dramatically in popularity and offerings. With today’s technologies, a VA can work from anywhere and be a direct contributor to your business. Depending on the service you select, they can even be a representative for your company.
I have used VA services for several years, and have been with my current provider for over a year. In fact, last week was my 1-year anniversary with eaHELP. They are a top-tier virtual assistant company. (They actually call their assistants Executive Assistants or EAs.) My assistant, Kelly, has helped me grow TMN to new heights.
In the past year alone, she has:

• Booked ad sponsors for TMN
• Managed several social campaigns including one that sold over $15K in products
• Helped me prepare my speech/presentation for a major convention
• Proofed and copy-edited all of my writing and projects
• Compiled articles for several of my eBooks

And this is in addition to the myriad day-to-day tasks she does for me.
I have written previously about my Virtual Assistant setup.
However, the #1 question I get is, “How do I get started with a VA?”

• What should I delegate to them initially?
• What systems do I need to put in place?
• What tasks can I let go of?

Getting started with a VA can be the hard part.

Getting Started with a Virtual Assistant

Recently, a good friend of mine decided to add a VA to his small business.
He was overwhelmed with much of the administrative work of running his business and he needed help getting the details done.
I sat down with him and helped develop a plan to get him up and running quickly with his new VA. How to prepare, what systems to set up, and of course what tasks to initially delegate. Within about 45 minutes, we had mapped out (in a Mindmup mindmap!) all of the starting points for his VA relationship.
I thought I would share some of this plan to help others get started with a virtual assistant.
Here are the Top 10 Tasks You Can Delegate To Your Virtual Assistant:

1. Calendar – Setup a shared calendar and let your VA manage, schedule, and arrange your calendar. Allow your VA to handle the back-and-forth of setting up appointments. I use Google calendar, and as my VA confirms a meeting it syncs directly to my iPhone.
2. Email – I often write about how much time email wastes, let your VA be the first line of defense in the email battle. My VA screens out the small stuff, and screens inquiries so that I only see the ones that I need to see. Set up an Admin email account that your VA can manage, and as well, setup a personal email account for him/her on your business domain.
3. Track Projects – Managing projects, deadlines, and deliverables can be tough when you are busy. Setup a common project platform so that you can share project status updates. We use Asana to manage projects, and it too syncs directly to my iPhone.
4. Invoicing – Invoicing is an important task that many small businesses put off, yet it it crucial to operating. Let your VA send, track, and receive your business invoices. This is particularly useful for small businesses or entrepreneurs.
5. Research – Searching the web may seem like a simple and quick task. However, it can be a major time sink when your quick search turns into a multi-hour surfing session. Let you VA do simple research whether it is for a meeting, presentation, or a new idea.
6. Expense Reports – Another paperwork project to delegate to your VA is expense tracking. It seems to be a generally hated task by all business people. Let your VA organize your expenses and receipts. It is easy to share receipt images and documents via Dropbox or an expense app.
7. Travel – People don’t like to give up control of travel. But, how long do you waste looking at flights to get just the right one? Let your VA book your travel and use a system such as TripIt to sync your itinerary to your mobile device.
8. Proofreading – It doesn’t matter how many times you proofread that presentation, you are still going to overlook the typo. Let your VA be a second set of eyes on all types of documents. My VA proofs everything from blog posts to my eBooks.
9. Contacts – I have written previously about the value of collecting contact information. Instead of letting those business cards clutter up your desk, give them to your VA to enter into your shared address book so that they show up on your phone.
10. Creative Work – Don’t be afraid to assign creative tasks to your VA. They might come up with an angle you didn’t consider or do a better job than you might. Of course, this is within reason. You can’t have your VA write your next book, but they can write a draft of your bio and copy for the Amazon listing. (Actually, Kelly just did this for me.)

Delegate to Your VA

If you want more time for yourself, maybe it’s time you gave up some of your tasks to a virtual assistant.
Hesitancy to give up control of tasks is probably a sign that you need some assistance. In many cases, a VA can perform your administrative tasks faster, better, and more effectively than you can.
Delegate, delegate, delegate.

Fennel Green Beans - Healthy Food Tip and Recipe

healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
Try this creative combination of fennel and green beans for a tasty addition to your Healthiest Way of Eating. And it only takes minutes to prepare!
Fennel Green Beans
Prep and Cook Time: 12 minutes
Ingredients:

• 3 cups thin green beans
• 1/2 cup sliced fennel bulb
• 1/2 medium onion, sliced
• 1 fresh tomato, seeds and excess pulp removed, chopped
• 2 TBS fresh lemon juice
• 1 TBS extra virgin olive oil
• salt and cracked black pepper to taste

Directions:

1. Slice onion and let sit for 5-10 minutes to bring out its health-promoting properties.
2. Bring water to a boil in a steamer with a tight fitting lid.
3. Cut ends off beans and cut into 1-2 inch pieces. Slice fennel and onion.
4. Steam beans and onion together for about 3 minutes, and add fennel. Steam for another 2 minutes. Drain well and pat with paper towel so any excess water does not dilute taste.
5. Toss with rest of ingredients.

Serves 2 Printer Friendly Version of Fennel Green Beans
In-Depth Nutritional Profile for Fennel Green Beans
Healthy Food Tip

Why is sulfur sometimes used in the production of molasses and should I be concerned about its use?

Sulfur is often used in sugar cane processing. Sulfur dioxide can be used for a variety of reasons during the processing of sugar cane or the production of molasses. Most commonly, sulfur dioxide is used to lighten the color of the molasses or to help extend its shelf life. It may also be used to help with the processing of sugar cane when the cane has been harvested at an early stage.
I've been unable to find research studies showing direct benefits or direct health risks in connection with the sulfuring of molasses. In principle, it would make sense to me that sugar cane allowed to sun-ripen and develop on its own would make for a more natural food product than sugar cane that was harvested at an early stage. I do know that there can be a relationship in sulfur metabolism between sulfur dioxide and sulfites; that under certain circumstances sulfur dioxide can do oxidative damage to cell membranes; and that sulfur dioxide can also lower our working supplies of glutathione (a key antioxidant nutrient that contains sulfur). And since there are highly sulfite-sensitive individuals who experience asthma-like reactions to sulfites, the potential connections between sulfur dioxide excess and sulfite sensitivity is enough reason for me to raise some questions about the desirability of a food processed with the addition of sulfur dioxide.
In addition, on the environmental side, I know that sulfur dioxide is a primary component in the production of acid rain and is a pollutant of enormous concern to environmental scientists. The idea of a sugar cane processing facility releasing more sulfur dioxide into the air is not one I like from an environmental perspective.

References

Sugar Processing Research Institute. (2001). Technical Report Nr. SPRI 2001-2The Effects of Sulfur Dioxide in Sugar Processing Comparing Model Sucrose and Cane Juice Systems.
Gilbert RA, Shine Jr JM, Miller JD, et al. (2004). Sucrose accumulation and harvest schedule recommendations for CP sugarcane varieties. University of Florida Cooperative Extension Service Fact Sheet SS-AGR-221. University of Florida, UF/IFAS Extension Digital Information Source (EDIS) Database.
World Health Organization. (1974).Sulfur dioxide and sulfites. Toxicological evaluation of some food additives including anticaking agents, antimicrobials, antioxidants, emulsifiers and thickening agents. Seventeenth Report of the Joint FAO/WHO Expert Committee on Food Additives, FAO Nutrition Meetings Report Series, No. 53.

I read this Friday Story from Bob Proctor and I wanted to share it with you!

The Friendship Vacuum

Attracting Friendships that Serve You and Last a Lifetime!

What you’re about to read is a love story... well, not so much a love story as a love letter - A Soul Sister story and one of the greatest lessons of my life, to date.

There was a 5-year period in my twenties (up until about 2 years ago) where I found myself completely friendless. Sure I had my family, my boyfriend, his family and my coworkers but I didn’t have a BFF/female/friendship connection. It was a lonely time in my life. 

How and why did I find myself in this situation? Well, believe it or not, it was by choice.
I once read that if you’re the most successful, ambitious and driven of all your friends, you better find new friends. And in order to attract those new friends, you must first make room in your life to receive them – you must create the vacuum.

At first that sounded just a tad harsh... I mean, I loved my friends, they’d been in my life for years! We’d been through all kinds of things together: dates, breakups, new careers and countless stupid decisions that often came back to bite us. 

Some never did fool me - I knew they were only a part of my life out of convenience. But there were a handful that I felt I had developed true, meaningful friendships with. The idea that I might one day actually choose to move on from these friendships seemed completely improbable and highly unlikely.

But that is exactly what happened.

In 2007 I found myself longing for something more. I was working as a Nanny and, while I loved my job, I felt deep in my soul that something was missing. I was meant for more. I was capable of more. I had an entrepreneurial spirit that couldn’t be ignored.

I began studying the work of James Allen, Napoleon Hill, Earl Nightingale and Bob Proctor.

The information was mind blowing! The idea that my thoughts, feelings and actions determine my results was a truly liberating concept. I learned that I hold the key to the prison that is my mind. If I could control my thoughts, I could create anything I wanted!
I remember introducing a couple of friends to my new world – those who I believed would be present in my life for a lifetime. I was so excited to share my discovery with them and disappointed that all I received in return was skepticism and negativity. It was deflating and discouraging, to say the least.   

But then I remembered... if I’m the most successful, ambitious and driven of all my friends, I had better find new friends. And in order to attract those new friends, I must first make the space for them and create, what I like to now call, The Friendship Vacuum.
As painful as it was I knew I HAD to make some changes with regard to the people I was hanging around. If I wanted to become a successful entrepreneur and have the time, money and mental freedom I longed for, I needed to spend time with others looking to achieve similar dreams – or better yet, people who have already achieved them.

I started spending less and less time with those friends in my life who seemed perfectly happy and content where they were and had no desire whatsoever for something more. They weren’t bad people, by the way; they just weren’t interested in changing or growing or improving.

Before long, I was lonelier than the man in the lighthouse.

I quickly began questioning my decision. It was a mental battle each and every day not to pick up the phone and apologize for my mistake in order to rekindle our friendship. But I stayed true to my decision and wished them well.

“Successful people make decisions quickly and firmly.
Unsuccessful people make decisions slowly, and they change them often.”

- Napoleon Hill

Keys to Success: The 17 Principles of Personal Achievement

Months passed, then years, and I still didn’t have any new, close, true friends to speak of. And then there was one. Finally, after 5 years of waiting, waiting, waiting! 

I would quickly discover that one is all I needed because the vision I held was very clear. I asked the universe for a BFF who...

·      Loves me unconditionally
·      Sees the beauty in my quirkiness
·      Is interested in growing and studying together
·      Can keep a secret
·      Let’s me in
·      Makes me laugh when I cry
·      Can find the positive in any situation
·      Is driven for success
·      Operates with integrity, kindness and positivity

There are more traits I asked for, but those are the biggies. Enter Mykie Oyler.
It seemed out of the blue when she entered my life; I didn’t see it coming, yet I knew she was on her way and I welcomed the opportunity for new friendship with open arms. Once we met it was so obvious that she was exactly who I had been waiting for - and well worth the wait. She was all the things I asked for, and so much more.

There was no way I was squandering this answer to my prayers. I jumped in with both feet, complete faith and an open heart. I trusted her with my secrets. I let her see me cry. I let her in to my quirky side. And I offered her the same safe space of unconditional friendship, as well.  

We became fast friends.

Now, 2 years later, ours is one of the most precious and valued relationships in my life. Where I lack, she excels and visa versa. We’re an incredible team.

And here’s an interesting insight I experienced by creating a Friendship Vacuum:  We don’t attract to us what we want; we attract what we are.  

During those lonely years, I put all my time and energy into learning and applying the material I was both studying personally and working with on a career basis.   My mind became so clear and focused on the traits I dearly desired in a true friend, that I literally incorporated and reinforced those very same traits in myself.   

I attracted what I wanted because it had become who I was. Isn’t that interesting?
The Friendship Vacuum may seem like a scary concept – and rightfully so. But it’s worth it! And that’s why I challenge you to really consider your relationships and whether they serve and support you in your growth. 

Here’s my promise to you: If you will get clear about what you want and who you want to be, create a space for it in your life, and be willing to give as good as you get - you will be very pleasantly surprised by the kind of quality relationships waiting on the other side of the Friendship Vacuum!

To my Best Friend, my Partner in Crime, my Inspiration, my Soul Sister … I am grateful for you every day.  I love you Mykie Jo Oyler!

XO
Becca

This story comes from Becca Hanson, our VP of Administration at the Proctor Gallagher Institute. Becca has been a valued member of our team since January 1, 2009. She is a dedicated student first and foremost and in return has seen exponential personal and financial growth over the course of the last 5 years. Once lacking confidence and a strong self-image, she is now an integral leader in our company, heading up Bob Proctor’s 13-month Coaching Program. We are proud to have her on our team!

Let's Start Each Day with a Grateful Heart

7 Ways to Speed Up Your Metabolism

Your body may not be burning calories quickly because of poor eating habits and a sedentary lifestyle. Fortunately, you can take control of speeding up your metabolism. From getting more sleep to eating all day, use these 7 secrets to rev up your inner engine...

If your body’s engine is running at full-speed, there’s little you can do to boost your fat-burning potential – you’re already performing at peak.

But if your tank is teetering on half-empty, there's room for improvement. Use these 7 secrets to shift your metabolism into high gear.

Ladies, start your engines!

Secret #1: Get more sleepThe number of zzz’s you catch can have a big effect on your waistline.   CLICK HERE TO READ FURTHER......

I will turn 60 March 1, 2014 and this article is interesting.............

I don't even as of now sit for very long and I like to keep moving!  What do you guys think of this article

Too Much Sitting After 60 May Lead to Disability

• By Kathleen Doheny, HealthDay News

Too much sitting has been linked to increased risk for health problems such as heart failure and earlier death. Now, a new study finds older adults who sit too much are more likely to be disabled -- regardless of their exercise habits.

"Sedentary behavior is its own separate risk factor [for disability]," said study researcher Dorothy Dunlop, a professor of medicine at the Northwestern University's Feinberg School of Medicine. She evaluated the exercise habits of more than 2,000 men and women, aged 60 and above, and their ability to perform normal everyday activities.

"Regardless of how much time they spent in moderate physical activity, the more time they spent being sedentary, the more likely they were to be disabled," Dunlop said.

However, another expert wonders if the relationship may occur in the opposite way -- that the more disabled people are, the more sedentary they are due to inability to exercise.

The study was supported in part by the U.S. National Institute for Arthritis and Musculoskeletal Diseases. It was published online Feb. 19 in the Journal of Physical Activity & Health.

Dunlop and her colleagues evaluated responses given to the U.S. National Health and Nutrition Examination Survey. The men and women answering the survey wore accelerometer devices to measure their activity on at least four different days between 2002 and 2005.

To read further.........

Warm Asparagus 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 ...
You can add this easy-to-prepare salad to your Healthiest Way of Eating in a matter of minutes. Not only is it an excellent source of health-promoting vitamins A, C, and E, but it provides 16% of your Daily Value for folate. Enjoy!
Warm Asparagus Salad
Prep and Cook Time: 15 minutes
Ingredients:

• 1/2 small onion, cut in half and sliced thin
• 2 TBS light vinegar (rice, apple cider, or white wine)
• 1 cup hot water
• 1 bunch asparagus
• 3 TBS low-sodium chicken or vegetable broth
• 7-1/2 oz jar of roasted red bell peppers, drained and slivered (or 2 medium red bell peppers, sliced thin)
• 1 TBS balsamic vinegar
• 1 TBS extra virgin olive oil
• salt and black pepper to taste

Directions:

1. Slice onion and place in a small bowl with vinegar and hot water while preparing rest of the ingredients.
2. After about 10 minutes, remove onion from hot water and squeeze dry.
3. While onions are marinating heat 3 TBS broth over medium heat in a stainless steel skillet.
4. While broth is heating, snap off the woody bottom of asparagus stems, then cut the spears into 2-inch lengths. Cutting them into short pieces of equal length ensures quick, even cooking.
5. When broth begins to steam, add asparagus. Cover and cook for 5 minutes. The outside will be tender and the inside will be crisp. Thinner spears will take about 3 minutes.
6. Mix together roasted peppers with marinated onion, asparagus, vinegar, olive oil, salt, and pepper. Marinate for 4-5 minutes and serve warm. Optional: If you use fresh red bell peppers, Healthy Sauté them for 7 minutes and toss with rest of ingredients in place of roasted peppers.

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

The Latest News About Lamb

Americans eat a fraction of the amount of lamb consumed in many other countries in the world. And that's too bad since this red meat is very healthful and extremely delicious, having a very tender and buttery quality. Lamb is the meat from young sheep that are less than one year old. It is usually available in five different cuts including the shoulder, rack, shank/breast, loin and leg. Additionally, many stores sell it already ground to be used to make burgers, meat loaf or sauces.

What's New and Beneficial About Lamb

• When we think about omega-3 fats and their availability from plants versus animals, we usually think about nuts and seeds on the plant side of things and fish on the animal side. But on the animal side of things, we should also think about lamb! The omega-3 content of lamb depends upon the young sheep's diet as well as the mother's diet, but when those diets are nutritionally supportive, the result can be a cut of lamb with a very impressive amount of omega-3s. In regions of some countries without access to a coastline and fish, lamb has sometimes been shown to provide more omega-3s than any other food in the diet. In Australia, where lamb is eaten frequently by both children and adults, recent studies have shown lamb to rank among the top omega-3 foods in the daily diet. In our own nutritional profile of lamb, we use a conservative average estimate of 40 milligrams of omega-3s per ounce of roasted lamb loin. That's 50% of the omega-3s in an ounce of baked cod fish or bro iled tuna, and 67% of the amount in an ounce of sesame seeds.
• Recent studies have shown pasture feeding to be especially important for optimal nourishment from lamb. In research comparing indoor feeding on hay and nutrient concentrates with outdoor pasture feeding, pasture-fed lamb was found to contain significantly lower levels of trans fatty acids with the exception of a single trans fatty acid called vaccenic acid. Trans fats are a type of dietary fat that we want to avoid in large amounts due to increased risk of cardiovascular disease, but vaccenic acid is one specific type of trans fat that we do not want to avoid since it's the building block for a cardioprotective fatty acid called CLA (conjugated linoleic acid). In terms of total trans fat content, vaccenic acid content, and CLA content, we encourage you to select pasture-fed lamb over indoor-fed products. If you don't see the words "pasture-fed" on the label of pre-packaged lamb in your grocery, ask the store st aff for help in determining this important aspect of the lamb you might purchase. Of course, thanks to important changes in 2010 by the U.S. National Organics Program requiring at least 120 days of pasture feeding for all ruminant animals including cows and sheep, another great option for assuring pasture feeding is to buy organic!
• Certified organic lamb may also help you avoid some potential contaminant problems shown by recent studies on non-organically produced lamb. We've reviewed results from a recent study on grazing pastures used for the feeding of lambs that had previously been fertilized with sewage sludge, and contrary to the authors' conclusion, were very concerned about some increased amounts of cancer-related substances in the final lamb cuts, including the cancer-related substances used in production of plastic products called diethylhexyl phthalate (DEHP). Since sewage sludge is not allowed as a fertilizer in certified organic foods, unwanted exposure to DE HP might be avoided by the purchase of certified organic lamb.

WHFoods Recommendations

One of our favorite ways to prepare lamb is to "Quick Broil" lamb chops by preheating the broiler on high and placing 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. Place lamb on hot pan and broil for 7-10 minutes, depending on thickness. You do not need to turn the lamb. (See our 10-Minute Rosemary Lamb Chops recipe for details on how to prepare "Quick Broiled" lamb chops.)

Health Benefits

Lamb provides numerous potential health benefits including:

• Supports heart health
• Blood sugar regulation

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

Nutritional Profile

Lamb is seldom mentioned as a significant source of omega-3 fats, but can provide a valuable amount in the diet, at approximately 50% the amount provided by cod fish or tuna on an ounce-for-ounce basis. Lamb can also contain valuable amounts of CLA (conjugated linoleic acid), a cardioprotective fatty acid. Lamb is a very good source of immunity-supportive protein and selenium. It is also a good source of heart-healthy vitamin B12 and niacin; blood sugar-balancing zinc; and energy-producing phosphorus.
For more on this nutrient-rich food, including references related to this Latest News, see our write-up on lamb.

My Granddaughter does a great job doing my nails!!

I Don't Regret All Those Who Have Came Into My Life and Gone

Always Believe

Insight of the Day 2/20/14 - Quote by Alexander Graham Bell

"What this power is, I cannot say. All I know is that it exists…and it becomes available only when you are in the state of mind in which you know exactly what you want…and are fully determined not to quit until you get it."

Alexander Graham Bell
1847-1922, Inventor and Educator

Healthy Chicken Caesar 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 ...
You can add or substitute any of the vegetables with your personal favorites or use what you have on hand. This is a healthy version of a Caesar salad that is only limited by your imagination.
Healthy Chicken Caesar Salad
Prep and Cook Time: 15 minutes
Ingredients:

• 4 cups chopped mixed greens (spinach, romaine, arugula)
• 2 oz chicken or turkey slices
• 1 medium tomato, chopped or sliced
• 1/4 cup cucumbers, sliced
• 1/4 cup crimini mushrooms, sliced
• 1 cup or 1/2 can (BPA Free) kidney beans
• 1 TBS dried sunflower seeds
• 
  
• Dressing
• 2 TBS fresh lemon juice
• 1/2 TBS extra virgin olive oil
• 1 clove garlic, pressed or chopped
• 1 TBS parmesan cheese

Directions:
Combine all ingredients and top with dressing.
Serves 1
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In-Depth Nutritional Profile for Healthy Chicken Caesar Salad
Healthy Food Tip

The Latest News about Crimini Mushrooms

People do not usually consider mushrooms, including crimini mushrooms, a part of their meals that offers great nutritional value. However, the nutritional value of crimini mushrooms may surprise you. One cup of crimini mushrooms provides a good, very good, or excellent source of 18 different vitamins, minerals, and antioxidant phytonutrients.

What's New and Beneficial About Crimini Mushrooms

• You can definitely make a difference in the health benefits you get from mushrooms by being extra careful with the temperature at which you store them. A recent study looked at color and texture changes in mushrooms over a 6-8 day period, including color changes that were associated with the mushrooms' phytonutrient content (discoloration was related to a reduction in these important nutrients). As temperatures moved closer and closer to room temperature (the researchers stopped at 59˚F/15˚C in their study), discoloration and hardening became more and more problematic. Prevention of discoloration and hardening required the researchers to take the temperature down all the way to 38˚F/3˚C over this 6-8 day period. Since 38˚F/3˚C is great temperature setting for your home refrigerator, what we're talking about here is careful refrigeration of mushrooms as soon as you've arrived back home from the grocery store. Leaving mushrooms out on the count ertop is worth avoiding, and you never want to store them even temporarily in a cabinet.
• Like most mushrooms, crimini mushrooms can provide us with unique immune system support. But contrary to public belief, these common button-type mushrooms have recently been shown to surpass some of their more exotic mushroom counterparts (like shiitake or maitake mushrooms) in terms of immune system benefits. We've seen several recent studies that placed button mushrooms at the top of the mushroom list with respect to regulation of unwanted inflammation. Included here were studies on laboratory animals involving the development of arthritis - an area where we expect to see more news about the health benefits of mushrooms.
• Protection against cardiovascular disease has become an area of special research interest in crimini mushrooms. Along with extracts from oyster, shiikate, maitake, and white button mushrooms, extracts from crimini mushrooms have been found to reduce the binding of certain immune cells onto the lining of the aorta. When mushrooms reduce this binding, they also lower risk of damage to the aorta and risk of blood flow problems.
• For women who are at risk of hormone-dependent breast cancer, crimini mushrooms may be an important diet addition. These mushrooms have recently been shown to be a significant source of conjugated linolenic acid (CLA) - a unique type of fatty acid that can bind onto aromatase enzymes and lessen the production of estrogen. Since some breast cancer tumors are dependent upon estrogen for their growth, this blocking of the aromatase enzyme by the mushrooms' CLA may lower risk of this breast cancer type. The presence of CLA in mushrooms is fascinating, because we typically expect to find this type of fatty acid exclusively in animal foods like milk, cheese, and meats.
• Crimini mushrooms may sometimes be a valuable source of vitamin B12. Even though this B12 issue can be a little confusing, we believe it's important for you to know that recent studies have found significant amounts of vitamin B12 in some samples of fresh crimini mushrooms. The B12 in these mushrooms was apparently produced by healthy bacteria growing on the surface of the fresh mushrooms. Mushroom content of B12 varied significantly, and sometimes it varied from farm to farm. That kind of diversity makes sense to us because growing conditions for mushrooms can vary dramatically. Traditionally, we've thought about animal foods as being our only reliable source of vitamin B12. Animals tend to store up small amounts of this vitamin after it has been produced via being consumed in a food or produced by bacteria in their digestive tract. This way of thinking about vitamin B12 still holds true. However, it might also be smart for us to start thinking about fresh mushrooms (inc luding fresh crimini mushrooms) as a potentially valuable source of vitamin B12. While we cannot ask fresh mushrooms for a vitamin B12 guarantee, we can count on them for a variety of other important health benefits, and along with these benefits, we may also be getting a boost in our B12 intake.

WHFoods Recommendations

To maximize their flavor and the retention of their nutrients, it is important to not to overcook them. That's why we recommend healthy sautéeing crimini mushrooms for just 7 minutes to bring out their best flavor while maximizing their nutrient retention.

Health Benefits

Crimini mushrooms provide numerous health benefits including:

• Immune system support
• Anti-inflammatory benefits
• Anti-oxidant support
• Cardiovascular health
• Anti-cancer support

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

Nutritional Profile

As might be expected from such an unusual food that is technically neither plant nor animal, crimini mushrooms boast an unusual array of phytonutrients that can be difficult to obtain from other foods. These phytonutrients include special types of carbs (for example, the polysaccharide-like molecules beta-D-glucans or fucogalactans) and special organic compounds called hydrazines and hydrazides. Conjugated linoleic acid (CLA) is a unique type of fatty acid also found in crimini mushrooms. Many of the above-mentioned phytonutrients provide support to our immune system and help prevent unwanted inflammation.
Crimini mushrooms are an excellent source of many minerals including immune-supportive selenium, bone-building copper, heart-healthy potassium, and energy-producing phosphorus. They are also an excellent source of B vitamins including energy-promoting vitamin B2, pantothenic acid, and niacin. In addition, crimini mushrooms are a very good source of heart-healthy vitamin B1 and vitamin B6; immune-supportive zinc, bone-healthy manganese, and muscle-building protein.
For more on this nutrient-rich food, including references related to this Latest News, see our write-up on crimini mushrooms.

Ellen monologue - Types of laughter

Whose Line - Best Of Laughter - *Bonus Edition*

Insight of the Day 2/19/14 - Quote by Ann Landers

"If I were asked to give what I consider the single most useful bit of advice for all humanity, it would be this: Expect trouble as an inevitable part of life and when it comes, hold your head high, look it squarely in the eye, and say, 'I will be bigger than you. You cannot defeat me.'"

Ann Landers
Syndicated Columnist

Shiitake Mushroom Seaweed Soup - Healthy Food Tip and Recipe

healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
Try this delicious combination of seaweed and shiitake mushrooms to add an extra boost of minerals, especially iodine, to your Healthiest Way of Eating. Enjoy!
Shiitake Mushroom Seaweed Soup
Prep and Cook Time: 30 minutes
Ingredients:

• 6 whole dried medium shiitake mushrooms
• 6 cups warm water
• 4 medium-sized pieces wakame seaweed
• 1 medium onion, quartered and sliced thin
• 3 medium cloves garlic, chopped
• 2 TBS minced fresh ginger
• 2 TBS dry vegetable stock powder
• 2 TBS chopped dulse seaweed
• 2 TBS soy sauce
• 1 TBS rice vinegar
• 3 TBS minced scallion greens for garnish
• salt and white pepper to taste

Directions:

1. Rinse mushrooms and wakame and soak in 2 cups of warm water for about 10 minutes, or until soft. Save water.
2. Heat 1 TBS mushroom-seaweed water in medium-sized soup pot. Add onion and Healthy Sauté over medium heat for about 5 minutes stirring frequently. Add garlic and ginger and continue to sauté for another minute.
3. When mushrooms and wakame are soft, slice the mushrooms thin and chop the seaweed. Cut out stems when slicing mushrooms and discard. Add to soup pot along with soaking water, and 4 more cups of water and dry vegetable stock. Bring to a boil on high heat.
4. Add dulse.
5. Once it returns to a boil, reduce heat to medium and simmer uncovered for about 10 minutes. Season with soy sauce, rice vinegar, salt, and pepper. Add minced scallion and serve.

Serves 4 Serving Suggestions: Serve with

• Chinese Cabbage Salad

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Healthy Food Tip
You recommend alpha-linolenic acid (ALA) very strongly as a source of omega-3s. Yet, there seems to be growing evidence that the body is not very capable of converting ALA into useable forms of EPA and DHA.

Your question about alpha-linolenic acid (ALA) focuses very directly on the body and its ability (or lack of ability) to fully use this fatty acid to meet its metabolic needs. I'd like to give you a more complete picture of the relationship between ALA and other omega-3 fatty acids and explain how I approach this relationship in my book, The World's Healthiest Foods, and on the World's Healthiest Foods website (www.whfoods.org).
As you correctly point out, ALA is an omega-3 fatty acid that I strongly recommend readers consider in their Healthiest Way of Eating. It is the type of omega-3 fatty acids found in plant foods (such as flaxseeds and walnuts), while longer chain omega-3 fatty acids, like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are the ones most concentrated in animal foods, such as cold-water fish like salmon, sardines, and mackerel.
Like all nutrients, ALA is a fatty acid with functions all its own, in addition to being the starting point for formation of all other omega-3 fatty acids found in the body. It's important not to underestimate the importance of ALA in and of itself. For example, adequate intake of ALA has been linked in multiple studies to prevention of coronary heart disease.
As a general rule, persons who enjoy good health are able to metabolize ALA into a variety of other omega-3 fatty acids. As noted, EPA and DHA are two such fatty acids, although there are others as well. Metabolism of ALA into other omega-3 fatty acids requires two metabolic processes called desaturation and elongation. Enzymes are required to trigger these processes, and several nutrients are required in order for these enzymes to do their job. Specifically, vitamins B3, B6, and C together with the minerals zinc and magnesium are enzymatic co-factors that our body needs to convert ALA into EPA, DHA, and other omega-3 fatty acids.
It's worth noting that the same enzymes the convert ALA into EPA and DHA also convert the omega-6 fatty acid (alpha-linoleic acid) into other omega-6 fatty acids, including arachidonic acid (AA). In terms of its position in the fatty acid metabolic pathway, AA is the omega-6 fatty acid equivalent of EPA. Because the omega-6 fatty acids and the omega-3 fatty acids share this same basic enzymatic processing, our intake of ALA makes a difference not only in our supply of EPA and DHA but also in our supply of AA. Since AA is considered to be one of the primary pro-inflammatory fatty acids, intake of ALA may also be beneficial because it helps us keep our AA production in check by tying up the exact same enzymes that are needed to make AA.
As a general rule, it is always best to let a healthy body determine its own metabolic balance. This goal is best accomplished by giving a healthy body all of the nutrient building blocks it needs and then letting it decide which pathways to activate and which ones to suppress. By making sure that our ALA intake is optimal, we are giving our metabolism a chance to "gear up" or "gear down" in its production of EPA and DHA depending on the metabolic needs of the moment.
For individuals who have chronic deficiency of vitamins B3, B6, or C, or deficiency of the minerals zinc or magnesium, the situation is different. These individuals would not be expected to optimally metabolize ALA into EPA and DHA due to the reasons I've described. Similarly, individuals with certain genetic tendencies or chronic health problems may also be unable to generate the supplies of EPA and DHA that they need even when their intake of ALA is excellent. In these cases, it might be more important for the body to receive pre-formed EPA and DHA, ideally from food like wild-caught Pacific salmon or from supplements if whole food choices turn out to be inadequate.

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.

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Healthy Food Tip

The Latest News About Salmon

With exceptional nutritional value due to their rich concentration of omega-3 fatty acids, salmon is a favorite among fish lovers and enjoyed even by those who are not always fond of fish. Salmon are incredible fish sometimes traveling thousands of miles throughout their life cycle and within two to five years returning to the very location where they were born to spawn and die. The specific characteristics and life cycles of salmon vary with each species. (For example, king salmon has a life cycle of approximately 4-6 years, sockeye, 4-6 years, and silver 3-4 years.)
A good portion of salmon can be classified either as Pacific (Oncorhynchus genus) or Atlantic (Salmo genus) salmon, according to the ocean in which they are found. There is just one native species of Atlantic salmon (Salmo salar), while there are many species of Pacific salmon including chinook (or king), sockeye (or red), coho (or silver), pink, and chum. Norwegian salmon, a popular type of salmon often offered on restaurant menus, is actually Atlantic salmon that is farm-raised in Norway. The flesh of salmon ranges in color from pink to red to orange with some varieties richer in important omega-3 fatty acids than others. For example, chinook and sockeye are fattier fish than pink and chum and contain great amounts of healthy omega-3 fatty acids.
The native habitats of Atlantic and Pacific salmon as described above no longer characterize most of salmon consumed in the United States or in many other countries. Because farmed salmon now accounts for about 80% of all salmon consumed worldwide, it is becoming harder and harder to find wild-caught salmon that live in their native habitat.

What's New and Beneficial About Salmon

• With so much focus on the amazing omega-3 benefits of salmon, other unique health benefits from salmon may have been inadvertently overlooked. One fascinating new area of health benefits involves the protein and amino acid content of salmon. Several recent studies have found that salmon contains small bioactive protein molecules (called bioactive peptides) that may provide special support for joint cartilage, insulin effectiveness, and control of inflammation in the digestive tract. One particular bioactive peptide called calcitonin (sCT) has been of special interest in these studies. The reason is because a human form of calcitonin is made by the thyroid gland, and we know that it is a key hormone for helping regulate and stabilize the balance of collagen and minerals in the bone and surrounding tissue. As researchers learn more and more about salmon peptidesâ€"including sCTâ€"we expect to see more and more potential health benefits discovered related to in flammation, including inflammation of the joints.
• Even though contamination with mercury, pesticides, and persistent organic pollutants (POPS) has become a widespread problem in salmon habitats and with the quality of salmon itself, there are still salmon runs that pose relatively low risk in terms of contaminants. Leading this low-risk category for wild-caught salmon are Alaskan salmon. Southeast Alaskan chum, sockeye, coho, pink, and chinook salmon, together with Kodiak coho, pink, and chum salmon have all been evaluated for contaminant consumption risk involving many POPs (including dioxins, dioxin-like compounds, or DLCs, and polychlorinated biphenyls, or PCBs) and have been found to be the lowest risk category of wild-caught salmon for regular consumption. This lower contamination risk amongst all wild-caught salmon is one of the reasons we recommend selection of wild-caught Alaskan salmon as a salmon of choice. (While some salmon runs from British Columbia and the U .S. West Coast also stand out as lower risk in terms of contaminants, we do not feel enthusiastic about recommending them for consumption due to the more precarious sustainability of these salmon runs.)
• Along with lower risk of contamination from wild-caught Alaskan salmon, we like what experts are saying about the greater sustainability of Alaskan salmon runs. For example, the Monterey Bay Aquarium in Monterey, California has recently determined Alaskan salmon to be the only low-risk salmon in terms of four sustainability criteria: the inherent vulnerability of the fish, the effects of fishing on the overall habitat, the status of wild stocks, and the nature of the by-catch (the other types of fish that are caught unintentionally during salmon fishing).
• Changes may soon be coming to rules about organic certification of salmon. During the week of April 25-29, 2010, the National Organic Standards Board (NOSB) is taking public comment on various aspects of organic regulation, including proposed rules involving aquaculture and organic certification of salmon. The NOSB seems to be leaning toward a certification process that will only allow for organic labeling of farmed salmon. This limitation of organic certification to farmed salmon appears related to the NOSB's desire for certainty about compliance of salmon production with organic regulations as well as its belief that verification of compliance for wild-caught salmon would simply not be possible. Expected to be at issue in the NOSB public comment is the apparent intention of the NOSB to allow up to 25% of wild-caught fish feed to be used in the farming of organic salmon. Since organic regulations prohibit the use of animal by-products in the feeding of land animals (like cows or chickens), this area of certification for farmed fish is controversial and somewhat confusing since many types of fish are included in the natural diet of adult salmon when they migrate out to sea. Until these issues involving organic certification of farmed salmon have been resolved, and given the desirability of a life for salmon that takes place in their natural habitat, we recommend consumption of wild-caught salmon, and more specifically, wild-caught Alaskan salmon.
• While salmon have long been identified as a uniquely concentrated source of omega-3 fats, recent studies have now determined the actual bioavailability of these omega-3 fats from relatively small changes in diet. In fascinating research from a team of scientists at the Lipid and Diabetes Research Center at Saint Luke's MidAmerica Heart Institute in Kansas City, MO, only two servings of salmon per week (Norwegian Atlantic-farmed salmon and approximately 6 ounces per serving) were determined to sig nificantly increase the presence of omega-3 fats in the membranes of red blood cells (RBCs). Only 4 months were required to raise the RBC omega-3 levels from 4% to 6%. This finding made it clear that the omega-3 fats from salmonâ€"including its heart-supportive combination of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)â€"effectively make their way into our body and directly support the function of our cells. Equally interesting in this study was a comparison of dietary salmon intake to fish oil capsules containing purified salmon oil. Salmon oil capsules were also able to raise the percentage of omega-3s in the RBC membranes form 4% to 6%. However, intake of the fish oil capsules over this 4-month period also produced a small increase in some of the blood fats (in particular, triglycerides) of the participants. Since increased blood triglyceride levels can be a risk factor for cardiovascular problems, and since dietary salmon did not produce a si milar rise in blood triglycerides for participants in this study, dietary intake of salmon appears to be a best bet for supporting cell function and simultaneously avoiding some unwanted increases in other blood fats.

WHFoods Recommendations

The best ways to cook salmon is by using methods that will keep it moist and tender. Salmon can be easily overcooked and become dry, so be sure to watch your cooking times.
One of our favorite ways to prepare salmon is using our "Quick Broil" method. Preheat the 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. Place salmon on hot pan and broil for 7-10 minutes, depending on thickness. You do not need to turn the salmon. (See our Quick Broiled Salmon with Ginger Mint Salsa recipe for details on how to prepare "Quick Broiled" salmon.) While grilled salmon tastes great, make sure it does not burn. It is best to grill salmon on an area without a direct flame. Extra care should be taken when grilling, as burning can damage nutrients and create free radicals that can be harmful to your health. For more see Are there health risks with char-broiling and gas grilling foods?

Health Benefits

Salmon provides numerous potential health benefits including:

• Supports heart health
• Enhances mood and cognition
• Promotes joint protection
• Supports eye health
• Potential cancer protective properties

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

Nutritional Profile

The unique protein and amino acid composition of salmon is often overlooked in its nutritional profile. Salmon contains short protein molecules called peptides that have been shown to be bioactive and may have important anti-inflammatory properties. Salmon also provides important amounts of the antioxidant amino acid taurine. Salmon is an excellent source of anti-inflammatory omega-3 fatty acids and vitamin D as well as immune-supportive selenium. It is also a very good source of muscle-building protein and heart-healthy niacin and vitamin B12. Additionally, it is a good source of energy-producing phosphorus as well as heart-healthy magnesium and vitamin B6.
For more on this nutrient-rich food, including references related to this Latest News, see our write-up on salmon.

Insight for the Day 2/12/14 to 2/18/14

"Whatever you want to do, do it now. There are only so many tomorrows."

Michael Landon
1936-1991, Actor

"A true friend knows your weaknesses, but show you your strengths, feels your fears but fortifies your faith, sees your anxieties but frees your spirit, recognizes your disabilities but emphasizes your possibilities."

William Arthur Ward
1921-1994, Author

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

Orison Swett Marden
1850-1924, Inspirational Writer

"Before becoming a mother I had a hundred theories on how to bring up children. Now I have seven children and one theory: love them, especially when they least deserve to be loved."

Kate Samperi
Writer

9 Diets You Should Avoid

There are plenty of diets out there that you may be contemplating. You may recognize the names of certain diets and know a little bit about them, but do you know which ones are safe and effective and which ones are completely bogus?

Of course, when most people hear the word "diet" they think of a quick fix or something temporary. Really, the term diet is just what you eat. Some diets are more intense than others, and many of the most extreme diets are downright dangerous. Let's take a look at the most unhealthy diets out there that you should avoid.

 1. The Cabbage Soup Diet

On this diet, you're only allowed to eat vegetables, fruits and lots of cabbage soup. While fruits and vegetables are certainly good for you (and we should all be eating more of them), you can't get all of the nutrients your body needs on produce alone. Plus, do you really want to eat cabbage soup all day, every day? Most likely you'll grow tired of cabbage soup and veggies and you'll start craving your old favorites, reverting back to your previous eating habits.

2. Baby Food Diet

Although this diet of only pureed foods (mainly vegetables and fruits) isn't terrible, it's not meant for adults and isn't sustainable. You don't get to chew or enjoy different textures of food, and you can forget about ever dining out or going to parties with friends or family.

 3. HCG Diet

This pairs a dangerously-low-calorie diet (500 calories/day) with human choriogonadotropin hormone shots, which aren't FDA-approved for weight-loss.



(This one I disagree with because I have done the diet and people don't realized that the shots you do daily is inserting 1,200 calories into your body and all it does it just curbs your appetite for a short time to lose the desire weight you want to lose, etc.   It worked for me and I lost a total of 120 lbs!!)

4. The Paleo Diet

This focuses on eating how many people envision cavemen once ate, with lots of red meat and no "post-agriculture" foods. Studies have shown it doesn't lead to weight loss, isn't good for your heart and is difficult to follow. However, eating truly Paleo--mainly wild plants and lean sources of meat--could be a healthy weight-loss strategy.

5. The Grapefruit Diet

This is centered on a bogus belief that grapefruit has some miracle "fat-burning" compound. Any weight loss experienced on this diet is caused by its low-calorie level.

6. Cleansing and "Detox" Diets

There is no scientific research to back up these diets. Your body is perfectly-equipped to rid itself of so-called toxins and other metabolic by-products because you have kidneys and a liver.

7. The Dukan Diet

This plan allows 100 specific foods eaten in four stages. The problem is that there is no evidence proving it works and it's extremely restrictive with needless, puzzling rules.

8. The Blood-Type Diet

You can only eat foods based on your blood type. There is absolutely no scientific data showing this eating pattern is effective.

9. Very-Low-Calorie Diet or Fasting

When you cut calories to extremely low levels, your body feels like it's being starved (technically, it is) and your metabolism slows down to conserve energy. When you return to your previous caloric intake level, your metabolism doesn't fully recover, causing weight gain because you then need fewer maintenance calories (yo-yo dieting). Plus, during fasts or very-low-calorie diets, you're losing a lot of water and muscle in addition to fat, but will gain back mostly fat.

The Bottom Line

A healthy diet is one that includes a variety of foods eaten slowly and in moderation. A healthy diet doesn't forbid certain foods, even those high-calorie foods people crave. No food should be off-limits completely, but it's important to remember there are "always" foods, "sometimes" foods and "special occasion" foods, and all can be included in your healthy eating plan.

Any diets that completely eliminate or prohibit certain foods or entire food groups altogether generally aren't healthy (or even safe) and aren't effective for long-term weight loss or health. Restricting foods, especially those that are very tempting to begin with, leads people to binge-eat those foods later because they feel deprived.