Spiralized Vegetable Noodle Recipes Even a Carb Addict Will Love

The Most Genius Recipes for Vegetable Noodles Carb-conscious folks, calorie counters and gluten-free eaters love to swap spaghetti squash, zoodles and spiralized vegetables for pasta in these delicious, healthy recipes. 10 Genius Vegetable Noodle Dinners The Easiest Way to Cook Spaghetti Squash  Garlicky Shrimp Zoodles Our Most Popular Spaghetti Squash Recipe Sweet Potato Carbonara with Kale Kielbasa-&-Swiss Spaghetti Squash Casserole

Health Article: 9 Things You Never Knew About Milk

8 Things You Never Knew About Milk

• By Beth W. Orenstein | Medically reviewed by Pat F. Bass III MD, MPH

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  Milk — whether it's cow's milk, soy milk, or almond milk — provides between one-fourth and one-third of all the calcium most children and adults should have in a day. Cow's milk is also an excellent source of lean protein. It contains many other essential nutrients, including phosphorus, vitamin D, potassium, niacin, and riboflavin, important for adult and children's health. But you might not know when, how, and why milk should fit into your healthy eating plan. Here, we round up everything you need to know about milk.
  

Food of the Week: Brussels Sprouts

Enjoy Brussels Sprouts This Week

This week we bring you Brussels sprouts when they are in the peak of their season, the least expensive, and have the best flavor. You'll want to include Brussels sprouts as one of the cruciferous vegetables you eat on a regular basis if you want to receive the fantastic health benefits provided by the cruciferous vegetable family. At a minimum, include cruciferous vegetables as part of your diet 2-3 times per week, and make the serving size at least 1-1/2 cups. Even better from a health standpoint, enjoy Brussels sprouts and other vegetables from the cruciferous vegetable group 4-5 times per week and increase your serving size to 2 cups.

 

Happiness

Garlic Shrimp Salad Recipe

Today's Recipe If you don't know what to serve for dinner tonight ... Enjoy this delicious shrimp salad as part of your Healthiest Way of Eating. It makes a great light meal on its own, or you can serve it as a side salad to a larger meal.

Garlic Shrimp Salad

Prep and Cook Time: 25 minutes
Ingredients:

• 4 medium cloves garlic, pressed
• 1 lb medium-sized cooked shrimp, best bought still frozen
• 1 bunch asparagus, cut into 1-inch pieces, discarding bottom fourth
• 3 TBS vegetable broth
• 1 fresh tomato, diced into 1/2-inch pieces
• 3 TBS chopped fresh parsley (or 3 tsp dried parsley if fresh not available)
• small head of romaine lettuce, chopped
• *optional 2 oz crumbled goat cheese
• salt and fresh cracked black pepper to taste
• 
  
• Dressing
• 3 TBS fresh lemon juice
• 2 TBS extra virgin olive oil
• 1 TBS Dijon mustard
• 1 tsp honey
• salt and fresh cracked black pepper to taste

Directions:

1. Press garlic and let sit for at least 5 minutes to bring out its hidden health benefits.
2. Make sure shrimp is completely thawed and patted dry with a paper towel, or it will dilute the flavor of the salad.
3. Add broth to medium skillet and after it has heated up, Healthy Sauté asparagus for 5 minutes.
4. Whisk together lemon, oil, mustard, honey, garlic, salt and pepper. Toss shrimp, asparagus, parsley, and tomato with dressing and herbs. Allow shrimp salad to marinate for at least 15 minutes.
5. Discard outer leaves of lettuce head, rinse, dry, and chop. Serve shrimp mixture on bed of lettuce and top with crumbled goat cheese, if desired.

Serves 4 Printer Friendly Version of Garlic Shrimp Salad
In-Depth Nutritional Profile for Garlic Shrimp Salad

Vegetarian Healthy Saute Recipe

Today's Recipe If you don't know what to serve for dinner tonight ... This tasty addition to your Healthiest Way of Eating is a great way to use whatever vegetables you want to use up in your refrigerator. The wider the variety of vegetables you include in this dish, the wider variety of nutrients you will have available to work together synergistically to optimize your health.

Vegetarian Healthy Sauté

Prep and Cook Time: 20 minutes
Ingredients:

• 1 medium onion, cut in half and sliced medium thick
• 1 TBS vegetable broth
• 4 medium cloves garlic, pressed
• 1 TBS minced fresh ginger
• 1 red bell pepper, cut into 1/2-inch pieces
• 1 cup sliced fresh shiitake mushrooms (remove stems)
• 2 cups sliced green cabbage
• 5 oz extra firm tofu cut into 1/2-inch cubes
• 2 TBS soy sauce
• 1 TBS rice vinegar
• 2 TBS chopped fresh cilantro
• 1 TBS sesame seeds
• salt and white pepper to taste

Directions:

1. Slice onions and press garlic and let sit for 5 minutes to bring out their health-promoting properties.
2. Prepare rest of vegetables.
3. Heat 1 TBS broth in a stainless steel wok or 12 inch skillet. Healthy Sauté onion for about 2 minutes in broth over medium-high heat, stirring constantly.
4. Add red pepper, mushrooms, and cabbage. Continue to stir-fry for another 2 minutes. Add garlic, ginger and continue to cook stirring for another 2-3 minutes.
5. Add rest of ingredients and cook for another 2 minutes. Sprinkle with sesame seeds.

Serves 4 Serving Suggestion: Serve with Seaweed Rice
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In-Depth Nutritional Profile for Vegetarian Healthy Sauté

Healthy Sautéed Seafood with Asparagus Recipe

Today's Recipe If you don't know what to serve for dinner tonight ... This easy-to-prepare recipe adds a combination of flavors that is both complex and delicious to your Healthiest Way of Eating. And you get a full meal for only 254 calories! Enjoy!

Healthy Sautéed Seafood with Asparagus

Prep and Cook Time: 25 minutes
Ingredients:

• 1 medium onion, cut in half and sliced medium thick
• 1 TBS chicken or vegetable broth
• 1 TBS minced fresh ginger
• 3 medium cloves garlic, chopped
• 2 cups fresh sliced shiitake mushrooms
• 1 bunch thin asparagus, cut in 2" lengths (discard bottom fourth)
• 1/4 cup fresh lemon juice
• 2 TBS soy sauce)
• 2 TBS mirin wine
• pinch red pepper flakes
• 3/4 lb cod fillet cut into 1 inch pieces
• 8 large scallops
• 8 large shrimp, peeled and deveined
• 1 cup cherry tomatoes cut in quarters
• 1/4 cup chopped fresh cilantro
• salt and white pepper to taste

Directions:

1. Slice onion and chop garlic and let sit for 5-10 minutes to enhance its health-promoting benefits.
2. Heat 1 TBS broth in a stainless steel wok or 12 inch skillet. Healthy Sauté onion in broth over medium high heat for 2 minutes, stirring constantly. Add ginger, garlic, mushrooms and asparagus. Continue to stir-fry for another 3 minutes, stirring constantly.
3. Add lemon juice, soy sauce, mirin, red pepper flakes, cod, scallops, and shrimp and stir to mix well. Cover and simmer for just about 5 minutes stirring occasionally on medium heat.
4. Toss in tomatoes, cilantro, salt and pepper. Serve.

Serves 4 Serving Suggestions:

• Serve with Brown Rice

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In-Depth Nutritional Profile for Healthy Sautéed Seafood with Asparagus

Pureed Navy Beans Recipe

Today's Recipe If you don't know what to serve for dinner tonight ... If you are looking for a way to add more legumes to your Healthiest Way of eating and reduce the amount of potatoes at the same time, this recipe is for you! It is a great substitute for mashed potatoes and is not only healthier but tastes great as well!

Pureed Navy Beans

Prep and Cook Time: 15 minutes
Ingredients:

• 4 cups or 2 cans (BPA free)navy beans, drained
• 1 medium onion, chopped
• 6 cloves garlic, chopped
• 1 tsp chopped fresh rosemary
• 1 + 2 TBS vegetable broth
• salt and black pepper to taste

Directions:

1. Chop onions and garlic and let sit for 5 minutes to enhance their health-promoting properties
2. Heat 1 TBS broth in a 10-inch stainless steel skillet. Healthy Sauté onions in broth over medium heat for 5 minutes stirring frequently, until translucent. Add garlic and continue to sauté for another minute stirring constantly.
3. Add beans, rosemary and the remaining 2 TBS of broth. Cook for another 5 minutes.
4. Puree in blender making sure you don't fill more than half full, and start on low speed. You will have to stop the blender a couple times and scrape the sides with a rubber spatula. Season with salt and pepper.

Serves 4 Printer Friendly Version of Pureed Navy Beans
In-Depth Nutritional Profile for Pureed Navy Beans

Mushroom, Tomato, Basil Frittata Recipe

Today's Recipe If you don't know what to serve for dinner tonight ... Frittatas such as this one are a great addition to your Healthiest Way of Eating any time of day. They not only provide great flavor one serving contains only 144 calories. Enjoy!

Mushroom, Tomato, Basil Frittata

Prep and Cook Time: 20 minutes
Ingredients:

• 1/2 medium onion, minced
• 3 medium cloves garlic, pressed
• 1 TBS +1 TBS chicken broth
• 1 cup thinly sliced crimini mushrooms
• 1/2 medium tomato diced
• 3 large eggs
• 3 TBS chopped fresh basil
• salt and black pepper to taste

Directions:

1. Mince onions and press garlic and let sit for 5 minutes to bring out their hidden health benefits.
2. Heat 1 TBS broth in a 10-inch stainless steel skillet. Healthy Sauté onion over medium low heat for 3 minutes, stirring frequently.
3. Add garlic and mushrooms and continue to sauté for another 2 minutes.
4. Add 1 TBS broth, tomato, salt, and pepper and cook for another minute. Stir well, and gently scrape pan with a wooden spoon to remove any slight burning.
5. Beat eggs well, and season with salt and pepper. Mix in chopped basil. Pour eggs over vegetables evenly and turn heat to low. Cover and cook for about 5 minutes, or until firm. Cut into wedges and serve.

Serves 2 Printer Friendly Version of Mushroom, Tomato, Basil Frittata
In-Depth Nutritional Profile for Mushroom, Tomato, Basil Frittata

Healthy Food Tips

Healthy Food Tip

What is curcumin?

Turmeric (Curcuma longa), the bright yellow of the spice rainbow, is a powerful medicine that has long been used in the Chinese and Indian systems of medicine as an anti-inflammatory agent to treat a wide variety of conditions, including flatulence, jaundice, menstrual difficulties, bloody urine, hemorrhage, toothache, bruises, chest pain, and colic.
The volatile oil fraction of turmeric has demonstrated significant anti-inflammatory activity in a variety of experimental models.

Healthy Food Tips

Healthy Food Tip

What's new and beneficial about eggs?

What's New and Beneficial About Eggs

Virtually all egg yolks contain omega-3 fats. However, the amount of omega-3s varies with the amount of foods containing omega-3s that are eaten by the hen. In recent years, a marketplace trend has witnessed the development of omega-3 enriched eggs through the addition of omega-3 oils to the hen's feed. These oils have included menhaden oil, krill oil, flaxseed oil, and algae oil.

Arugula Salad with Walnut Croutons Recipe

Today's Recipe If you don't know what to serve for dinner tonight ... Top this quick and tasty salad with walnut croutons and enjoy a rich concentration of health-promoting omega-3 fatty acids from your green salad!

Arugula Salad with Walnut Croutons

Prep and Cook Time: 10 minutes
Ingredients:

• 1/2 medium yellow onion, thinly sliced
• 1 cup hot water
• 2 TBS light vinegar
• 1 bunch arugula
• Dressing:
• 2 medium cloves garlic, pressed
• 2 TBS chopped fresh parsley
• 1 TBS fresh lemon juice
• 1 TBS extra virgin olive oil
• Sea salt and black pepper to taste
• 1/2 cup coarsely chopped walnuts
• 2 oz gorgonzola cheese (optional)

Directions:

1. Press garlic and let sit for 5 minutes.
2. Slice onion thin and soak in hot water and vinegar while preparing rest of salad.
3. Whisk together the dressing ingredients, adding olive oil at the end, a little at a time.
4. Wash and dry arugula. Squeeze out excess liquid from onions. Combine onions and arugula and toss with dressing. Sprinkle salad with walnuts just before serving. Top with cheese (optional).

Serves 2 Printer Friendly Version of Arugula Salad with Walnut Croutons
In-Depth Nutritional Profile for Arugula Salad with Walnut Croutons

Healthy Food Tips

Healthy Food Tip

What are the health benefits of asparagus?

It is asparagus season so let's inquire into the health benefits of enjoying this popular spring vegetable:

Anti-Inflammatory and Anti-Oxidant Benefits

It's not surprising to see asparagus being heralded as an anti-inflammatory food because it provides a truly unique combination of anti-inflammatory nutrients. Among these anti-inflammatory nutrients are asparagus saponins, including asparanin A, sarsasapogenin, protodioscin, and diosgenin.

 

Fettuccini with Spinach Pesto Recipe

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

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In-Depth Nutritional Profile for Fettuccini with Spinach Pesto

Poached Cod with Fennel and Cauliflower Recipe

Today's Recipe If you don't know what to serve for dinner tonight ... If you want to enjoy great flavor along with an excellent source of vitamins, add this easy-to-prepare recipe to your Healthiest Way of Eating. The recipe creates a delicious broth, which you will want to savor to the very last drop.

Poached Cod with Fennel and Cauliflower

Prep and Cook Time: 30 minutes
Ingredients:

• 1-1/2 lbs cod, cut into 8 pieces
• 1 TBS fresh lemon juice
• 1TBS + 1 cup chicken or vegetable broth
• 1 medium sized onion, cut in half and sliced medium thick
• 1 large carrot, turned into 11/2 inch pieces
• 1-1/2 cups cauliflower florets, cut into quarters
• 1 medium sized fennel bulb, sliced medium thick
• 5 medium cloves garlic, pressed
• salt and black pepper to taste
• chopped fennel green tops for garnish

Directions:

1. Slice onion and chop garlic and let sit for at least 5 minutes to bring out their hidden health-promoting properties.
2. Rub cod with lemon juice and season with a little salt and pepper. Set aside.
3. Heat 1 TBS broth in a 12 inch stainless steel skillet. Healthy Sauté onion in broth over medium heat for 5 minutes stirring frequently.
4. Add rest of broth and carrots. Simmer on medium heat for about 10 minutes covered.
5. Add cauliflower, fennel, and garlic. Place cod on top and continue to cook covered for about 6 more minutes. Season with salt and pepper
6. Serve cod with vegetables and broth. Sprinkle with chopped fennel greens.

Serves 4 Serving Suggestions:

• Brown Rice

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In-Depth Nutritional Profile for Poached Cod with Fennel and Cauliflower

Food of the Week: Spinach

Enjoy Spinach This Week

Among the World's Healthiest vegetables, spinach comes out at the top of our ranking list for nutrient richness. Rich in vitamins and minerals, it is also concentrated in health-promoting phytonutrients such as carotenoids (beta-carotene, lutein, and zeaxanthin) and flavonoids to provide you with powerful antioxidant protection. Enjoy baby spinach in your favorite salads or make a salad made exclusively of baby spinach. Spinach is one of only three vegetables that we recommend boiling to help reduce its concentration of oxalic acid. We recommend boiling for just 1 minute to minimize loss of nutrients and flavor.

Linda's Another Favorite Quote Pick for the Day

10-Minute Fig and Fresh Apple Cobbler Recipe

Today's Recipe If you don't know what to serve for dessert tonight ... This is a great no-bake dessert treat that can be prepared in a matter of minutes. And you can also enjoy it for breakfast as well!

10-Minute Fig and Fresh Apple Cobbler

Prep and Cook Time: 10 minutes
Ingredients:

• 2 small apples
• 1/4 tsp lemon juice
• 1 TBS apple juice
• 4 dried figs (or fresh when in season)
• 4 TBS chopped almonds
• 1/2 tsp lemon zest (*Use organic lemon for zest, if possible)
• 1/4 tsp cinnamon
• pinch of cloves
• pinch of allspice
• 2 tsp honey

Directions:

1. Cut apples into quarters. Cut out core and slice fruit into 1/4-inch thick slices. Turn apples and cut across slices for diced apples. In a mixing bowl, toss with lemon and apple juice.
2. Cut the stem off of the figs. Cut figs into quarters and chop to produce pieces 1/4-inch or less. Add to the apples.
3. Add the remaining ingredients and toss until well combined. For best nutrition, eat immediately. If you prefer it chilled, cover well and place in the refrigerator for up to 8 hours.

Serves 2 Printer Friendly Version of 10-Minute Fig and Fresh Apple Cobbler
In-Depth Nutritional Profile for 10-Minute Fig and Fresh Apple Cobbler

Southwestern Salmon & Black Beans Recipe

Today's Recipe If you don't know what to serve for dinner tonight ... Add this amazing flavor blend that combines the sweetness of the salmon, richness of black beans, and the zestiness of the topping to your Healthiest Way of Eating and enjoy!

Southwestern Salmon & Black Beans

Prep and Cook Time: 30 minutes
Ingredients:

• 1-1/2 lb salmon cut into 4 pieces, skin and bones removed
• 1 small sized onion, minced
• 1 small sized red bell pepper, diced 1/4 inch
• 4 medium cloves garlic pressed
• 1 TBS + 1/2 cup chicken or vegetable broth
• 2 cups or 15 oz can black beans (BPA free), drained
• 1-1/2; TBS red chili powder
• about 2 cups shredded romaine lettuce, outer leaves discarded
• 1 medium avocado, cut into cubes
• 
  
• Sauce:
• 2 TBS fresh chopped cilantro
• 1 TBS fresh chopped mint
• 1 TBS fresh chopped basil
• 3 TBS fresh lemon juice
• 3 TBS olive oil
• 1 TBS chopped pumpkin seeds
• salt and pepper to taste

Directions:

1. Season salmon with a little salt and pepper. Set aside while you chop and sauté vegetables.
2. Mince onions and press garlic and let sit for at least 5 minutes to enhance their hidden health benefits.
3. Heat 1 TBS broth in a 10-12 inch stainless steel skillet. When broth begins to steam add onion, bell pepper and garlic and Healthy Sauté on medium heat for about 5 minutes stirring frequently.
4. Add 1/2 cup broth, drained beans, and red chili powder. Cook for another 10 minutes. Season with salt and pepper to taste.
5. While beans are cooking, preheat broiler. Place a stainless steel or cast iron skillet large enough for salmon under the heat to get hot. This takes about 10 minutes.
6. In a bowl mix together cilantro, mint, basil, lemon juice, olive oil, pumpkin seeds, salt and pepper.
7. Place salmon in the hot pan and return to broiler about 5 inches from the heat source for best results. Broil salmon for about 7 minutes for medium doneness. This is our Quick Broil cooking method. Serve salmon, beans, lettuce and avocado together on a plate. Top salmon and lettuce with cilantro topping.

Serves 4 Printer Friendly Version of Southwestern Salmon & Black Beans
In-Depth Nutritional Profile for Southwestern Salmon & Black Beans

Greek Salad 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

Healthy Food Tip

Are organic beef and dairy products free of hormones and antibiotics?

For the most part, yes. Most synthetic veterinary drugs - including antibiotics and growth hormones—are prohibited under organic regulations. In addition, producers of organic meat and dairy products must exclusively feed animals with organic feed, and must prevent contamination of organic feed with antibiotics and hormones. If animals become ill, beef and dairy producers are not allowed to withhold medications that might be needed to restore health.

 

Mediterranean Tabouli Salad Recipe

Today's Recipe If you don't know what to serve for dinner tonight ... This is a great Mediterranean-style salad. The bulgur does not need to be cooked, just softened, because it has already been steamed, dried, and cracked. Enjoy!

Mediterranean Tabouli Salad

Prep and Cook Time: 30 minutes
Ingredients:

• 1 cup wheat bulgur (dry), makes 2 cups after combining with liquid
• 1/2 medium onion, minced
• 2 cloves garlic, press or chopped
• 3 cups minced fresh parsley
• 1 medium tomato, chopped
• 3 TBS extra virgin olive oil
• 1 TBS fresh lemon juice or wine vinegar
• sea salt and pepper to taste

Directions:

1. Place 1 cup wheat bulgur and salt to taste in a bowl. Pour 2 cups boiling water or broth over the bulgur, stir once and let sit for 15-20 minutes until liquid is absorbed.
2. Mince onion and press or chop garlic and let sit for 5 minutes to bring out their hidden health properties.
3. Combine all ingredients and mix well. For added flavor you may want to add more olive oil and lemon juice.

Serves 4 Printer Friendly Version of Mediterranean Tabouli Salad
In-Depth Nutritional Profile for Mediterranean Tabouli Salad

15-Minute Sautéed Chicken Breasts with Mustard and Tarragon Recipe

Today's Recipe If you don't know what to serve for dinner tonight ... Try this quick-and-easy recipe that combines the great tastes of chicken, Dijon mustard and tarragon to your Healthiest Way of Eating. Fresh herbs are a great way to enhance the taste of your meals and enjoy extra health-promoting nutrients as well.

15-Minute Sautéed Chicken Breasts with Mustard and Tarragon

Prep and Cook Time: 15 minutes
Ingredients:

• 1 medium onion cut in half and sliced medium thick
• 5 medium cloves garlic, pressed
• 2 boneless, skinless chicken breasts, cut into 1-inch pieces
• 3 TBS Dijon mustard
• 1 TBS + 1/2 cup chicken broth
• 2 tsp honey
• 1 TBS chopped fresh tarragon (or 1 tsp dried tarragon)
• 2 TBS chopped fresh parsley (or 2 tsp dried parsley)
• salt and white pepper to taste

Directions:

1. Slice onion and press garlic and let sit for 5-10 minutes to bring out their hidden health benefits.
2. Heat 1 TBS broth in a 10-12 inch stainless steel skillet. Healthy Sauté onion in broth over medium heat for 2 minutes.
3. While onions are sautéing, cut chicken into pieces. Add chicken pieces and continue to sauté for another 3 minutes, stirring frequently to seal chicken on all sides. Add garlic and continue to sauté for another minute.
4. Add mustard, 1/2 cup broth, and honey. Mix thoroughly and simmer uncovered for about 7-8 minutes on medium-high heat stirring occasionally to cook chicken evenly. This will also reduce sauce.
5. While chicken is cooking, chop herbs and add at end with salt and pepper to taste.

Serves 4 Serving Suggestion: Serve with

• Mediterranean Swiss Chard

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In-Depth Nutritional Profile for 15-Minute Sautéed Chicken Breasts with Mustard and Tarragon

Health Article: The Waist-Heart Connection

Carrying excess weight around your middle could have a profound impact on your heart.

There is an important medical condition so obvious that I can diagnose it without performing a single diagnostic test. I can spot it the instant a patient walks into my office. It's so common that I see it everywhere — at malls, in restaurants, on the golf course, and strolling down the street. It has reached epidemic proportions in the United States. I'm sure you've seen it, too, among your family and friends, and maybe when you look in the mirror.
Are you doing everything you can to manage your heart condition? Find out with our interactive checkup.
The ailment has many names, including metabolic syndrome, insulin resistance, Syndrome X, and the name I will use, prediabetes. Why is it so easy to diagnose? There's one clue that's a dead giveaway: It's your waistline. One of my colleagues says that when a patient's belly is the first body part to enter his office, the diagnosis is made. If you have gained weight in middle age and most of it is in your belly, you are likely part of the American epidemic of prediabetes. And if you don't start eating better and exercising, full-blown diabetes will almost certainly be in your future.
Learn About the Lifelong Benefits of Exercise
Why would a cardiologist be so concerned with your waistline? The reason has less to do with how you look on the outside than it does with how you look on the inside. I'm worried about what prediabetes and diabetes are doing to your arteries. Both conditions can injure the lining of your vessels and accelerate the production of plaque, greatly increasing your risk of having a heart attack or stroke.
After a meal, it is the job of insulin to help transport fats as well as sugar from the blood into the tissues. As you develop insulin resistance, fats accumulate in your bloodstream and hang around much longer than usual. During this time, changes in your blood fats occur — your LDL particles and your HDL particles become smaller and your total HDL is reduced. These changes favor the movement of cholesterol from your bloodstream into your artery walls. The smaller and denser the LDLs are, the more likely they are to move into your vessel walls. And the smaller and denser the HDLs are, the less efficient they are at removing the cholesterol from those vessel walls. These changes are also associated with high blood fat levels measured in the form of triglycerides. The fact that these fats are in your bloodstream longer also favors their accumulation in the vessel walls.
So, if you have gained predominantly belly fat as an adult and there is diabetes in your family (even if it occurred in a parent or grandparent late in life), you probably are insulin resistant and have prediabetes. The diagnosis of prediabetes is made if you meet three of the five following criteria:

• Central obesity: A waist circumference of greater than 40 inches for men and 35 inches for women
• Elevated triglycerides: Greater than or equal to 150 mg/dL
• Low total HDL: Less than or equal to 40 mg/dL for men and less than or equal to 50 mg/dL for women
• Elevated blood pressure: Systolic blood pressure of greater than or equal to 130 mm Hg and diastolic blood pressure of greater than or equal to 85 mm Hg
• Elevated fasting glucose: Greater than or equal to 100 mg/dL

Are You Too Old?

Linda's Favorite Quote Pick for Today

Motivational Quote by Marcia Wieder

Motivational Quote by Thomas Edison

Asian Sautéed Cauliflower Recipe

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

Asian Sautéed Cauliflower

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 Printer Friendly Version of Asian Sautéed Cauliflower
In-Depth Nutritional Profile for Asian Sautéed Cauliflower

Health Artilce: 7 Things You Never Knew Lemons Could Do

We all know lemons are delicious, adding a citrusy kick to everything from salad dressings to cocktails. And the laundry list of health benefits is seriously impressive – not only does the fruit contain antibacterial properties that cleanse the kidneys and liver and strengthen your immune system, but it offers a hefty dose of vitamin C and antioxidants that fight free-radicals and help keep you looking younger.
*Health booster: Get in the habit of starting the day with a cup of hot water and lemon – it’ll kick start your metabolism and get your morning off to a healthy start!
What fewer people know is that lemons also have some unexpected uses. Here are seven ways the handy fruit can solve your trickiest kitchen dilemmas and help enhance your meals.

1. Prevent Browning: A few squeezes of juice can do wonders for avocado, apples, bananas, and peeled raw potatoes, since lemon juice is just acidic enough to prevent the oxidation that turns produce brown. Try this trick the next time you’re doing meal prep ahead of time or when you set out a platter of fresh sliced fruit for dipping in a Chocolate Fondue.

2. Stop Rice From Sticking: Have a problem with clumpy rice? You’re in luck – adding a few drops of lemon to your cooking water helps prevent the rice from sticking together. Added plus? The lemon juice will also whiten your rice and keep it looking great on the dinner plate! Try this tip with our Green Tea Rice recipe.

3. Keep Brown Sugar Soft: The juice isn’t the only useful part of the lemon; its super moist and flavorful peel can work wonders in the kitchen too. Add a slice of the skin (with the pulp completely removed) to your box of brown sugar to keep it from clumping and hardening. This way, you won’t have to do any sifting the next time you make our Old-Fashioned Apple-Nut Crisp.

4. Crisp Your Lettuce: No need to toss that limp lettuce! A little lemon juice and water can help bring your leaves back to life. To crisp up limp leaves, soak them in a bowl of cold water and ½ cup of lemon juice, then refrigerate for about an hour. The leaves will come out revived and ready for eating. Try it out on a simple green salad topped with our Roasted Garlic Dressing.

RELATED: 7 Ways With Cauliflower

5. Cook Perfect Hard-Boiled Eggs: Even if you’ve mastered perfectly hard-boiled eggs, try brushing the eggshells with lemon juice before adding them to the pot for a little added insurance. The lemon juice helps keep the shells from cracking while they cook, and it also makes them easier to peel once they’re ready to eat. Try this technique before you enjoy the eggs in our Golden Polenta and Egg With Mustard Sauce.

6. Tenderize Meat: Lemon juice is a great meat tenderizer; the acidity gently breaks down the fibers in meat, leaving it scrumptiously fork-tender. See it in action with Steak Salad-Stuffed Pockets or our Moroccan Flavored Pork Ragu.

7. Enhance Flavor: Last, but certainly not least, lemon’s yummy flavor can totally transform a meal. It brightens up creamier dishes, balances the flavor in seafood, and is a great sodium-free substitute for sprinkling on salt. Squeeze lemons over our Sizzled Citrus Shrimp, try them sliced with our Lemon Lovers’ Asparagus, and get zesty with Fettuccine with Shiitake Mushrooms and Basil.

Every Day Health: Recipes

30-Minute Recipes for Every Night of the Week 

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  You know how important good nutrition is. More and more people are learning the basics of healthy cooking for their family meals. And providing healthy options every night really doesn’t have to be that complicated or time consuming. A few rules of thumb? Include plenty of vegetables and whole grains. Get your protein from fish, poultry, beans, and lean meats. Avoid saturated fats, and include some dairy for calcium. We’ll help you get started: Each 30-minute recipe on this list fits the bill.
  

Food of the Week: Cauliflower

Enjoy Cauliflower This Week

 

While cauliflower is not a well-studied cruciferous vegetable from a health standpoint, you will find several dozen studies correlating cauliflower-containing diets with lower risk of cancer, particularly with respect to the following types of cancer: bladder cancer, breast cancer, colon cancer, prostate cancer and ovarian cancer. You'll want to include cauliflower as one of the cruciferous vegetables you eat on a regular basis if you want to receive the fantastic health benefits provided by the cruciferous vegetable family. At a minimum, include cruciferous vegetables as part of your diet 2-3 times per week and make the serving size at least 1-1/2 cups. Even better from a health standpoint, enjoy cauliflower and other vegetables from the cruciferous vegetable group 4-5 times per week and increase your serving size to 2 cups.

Polenta, Onion and Gorgonzola Pizza Recipe

Today's Recipe If you don't know what to serve for dinner tonight ... Even though this recipe takes about 40 minutes to prepare, it is very easy to make. Using polenta is a wonderful way to have a healthy pizza crust and the toppings are only limited by your imagination.

Polenta, Onion and Gorgonzola Pizza

Prep and Cook Time: Prep and cooking time: 40 minutes
Ingredients:

• 3/4 cup polenta
• 2 1/2 cups water
• 1 TBS chicken or vegetable broth
• 3 medium onions, cut in half and sliced thin
• 4 cloves garlic, minced
• 1 TBS chopped fresh thyme
• 4 oz gorgonzola cheese
• salt and black pepper to taste

Directions:

1. Bring lightly salted water to a boil in a medium pot.
2. Slice onions and let them sit for at 10 minutes to bring out their hidden health benefits.
3. When water comes to a boil, add polenta slowly while stirring, and reduce heat to low. Continue stirring polenta and cook for about 10 minutes until it thickens. Wooden spoon should almost stand up in polenta. Spread evenly in shallow 8 "x 8" cake pan, or 9" tart pan. Let sit to firm up.
4. Preheat oven to 350°F (175°C).
5. Heat 1 TBS broth in a medium-size stainless steel skillet. Healthy Sauté onions in broth over medium heat for 10 minutes, stirring often.
6. Add garlic to onions and continue to sauté for another minute, stirring constantly. Season with salt and pepper. Add chopped thyme and mix.
7. Spread onions evenly over polenta and top with crumpled cheese. Place in oven until cheese melts, about 10 minutes.

Serves 4-6 Printer Friendly Version of Polenta, Onion and Gorgonzola Pizza
In-Depth Nutritional Profile for Polenta, Onion and Gorgonzola Pizza

Healthy Food Tips

Healthy Food Tip

What are WHFoods' recommendations for fiber intake?

Food groups richest in fiber include Beans & Legumes, Vegetables, Fruits, Grains, and Nut & Seeds. Because different proportions of insoluble/soluble fiber, viscous/non-viscous fiber, and fermentable fiber can be found within each of these different food groups, we recommend that you rely on all five groups to provide you with optimal fiber intake.

Beets with Fennel Yogurt Sauce Recipe

Today's Recipe If you don't know what to serve for dinner tonight ... Beets don't have to take a long time to cook. The fennel and yogurt in this recipe are a great complement to the flavor of beets making it a great addition to your Healthiest Way of Eating.

Beets with Fennel Yogurt Sauce

Prep and Cook Time: 20 minutes
Ingredients:

• 4 small whole beets, cut into quarters
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• Sauce
• ½ cup plain nonfat yogurt
• 1 TBS dijon mustard
• 3 medium cloves garlic, pressed
• 1 tsp fennel seed
• 1 tsp fresh lemon juice
• 2 TBS ground sunflower seeds
• 2 TBS olive oil
• salt & pepper to taste

Directions:

1. Fill the bottom of a steamer with 2 inches of water.
2. While the water is coming to a boil, wash beets, leaving 2 inches of tap root and 1 inch of the stem on the beets. Cut beets into quarters. Do not peel.
3. Steam covered for 15 minutes. Beets are cooked when you can easily insert a fork or the tip of a knife into the beet. Although some of their colorful phytonutrients are lost to the steaming water, there is plenty of color and nutrients left in the beets.
4. While beets are cooking, press or chop garlic and let sit for 5 minutes to bring out their health-promoting properties.
5. After garlic has sat for 5 minutes, put all sauce ingredients except olive oil in blender. While blending drizzle olive oil slowly to emulsify.
6. Set beets aside to cool enough to handle.
7. Peel, and cut beets into bite size pieces. Toss beets with dressing and serve.

Serves 2-4 Printer Friendly Version of Beets with Fennel Yogurt Sauce
In-Depth Nutritional Profile for Beets with Fennel Yogurt Sauce

Healthy Food Tip

Healthy Food Tip

Is vitamin B12 really a problem in a vegetarian diet?

Yes, intake of vitamin B12 can often be a problem in a vegetarian diet. For example, in the National Health and Nutrition Examination Survey (NHANES) from 2003-2010, only 55% of vegetarians were determined to meet their daily B12 requirements, in comparison to 82% of non-vegetarians.
The issue of vitamin B12 from plant foods versus animal foods is confusing, since no plants or animals are capable of making vitamin B12. Microorganisms—and especially bacteria and fungi—are the only organisms definitively known to produce vitamin B12.

Health Article: The Mediterranean Diet's 5 Keys to a Longer, Healthier Life By Ellen Collis, Sonoma Diet Staff Writer

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  Low-fat is out, and the healthy fat found in olive oil, nuts, and avocados is in. This Mediterranean-inspired way of eating not only helps control weight and lower the risk of developing type 2 diabetes, but also, it can lower the risk of heart disease by 30 percent, according to a study recently published in the New England Journal of Medicine. "Every year we are discovering amazing research for the power in food and emphasizing the importance for natural, wholesome ingredients," Dr. Connie Guttersen, RD, says. Curious to learn more? Here, Guttersen explains five fundamentals of this popular diet.
  

Health Article: 5 Ways to Help Your Diet Become a Way of Life

Help your diet become a long-term lifestyle change with these tips.

All too often we start out with grand intentions—“I'm going to lose weight and eat better (this time will be different, I swear!)”—only to revert back to our old eating habits within a week or two. So how can you give your desire to eat healthy and lose weight some sticking power? Try these five tips to help turn your weight-loss plan into a strategy for healthy eating for the long haul.
—Lisa D’Agrosa, M.S., R.D.
Next: 1. Don’t Give Up Your Favorite Foods »

Pictured Recipe: Southwest Quinoa Cakes

Sometimes

Motivational Quote by Nido Qubein

Motivational Quote by Zig Ziglar

Motivational Quote by Mother Teresa

Adam Lambert - Time for Miracles

Healthy Food Tip & Recipe January 29, 2016 - Cilantro Pesto with Pumpkin Seeds

Today's Recipe If you don't know what to serve for dinner tonight ... Enhance the flavor of chicken or fish with this great tasting pesto that can be prepared in a matter of minutes. Add it to fish tacos with a few avocado slices for a taste treat. (Taken from page 687 of the 2nd edition of the World's Healthiest Foods book.)

Cilantro Pesto with Pumpkin Seeds

Prep and Cook Time: 10 minutes
Ingredients:

• 2 cups chopped fresh cilantro
• 1 cup chopped fresh parsley
• 3 scallion, chopped
• 4 cloves garlic, coarsely chopped
• 1 tsp ground cumin
• 2 or 3 canned jalapenos, depending on desired heat
• 1/2 cup coarsely chopped pumpkin seeds
• 2 TBS water
• 1 TBS fresh lemon juice
• 2 TBS extra virgin olive oil
• salt and white pepper to taste

Directions:

1. Chop garlic and let sit for 5 minutes while you prepare the rest of the ingredients.
2. Blend all ingredients in a food processor or blender. Add olive oil a little at a time at end. You want the pesto to be blended yet not smooth. It is best with a little texture. Serve at room temperature. Do not heat it.

Printer Friendly Version of Cilantro Pesto with Pumpkin Seeds
In-Depth Nutritional Profile for Cilantro Pesto with Pumpkin Seeds

Linda's Favorite Quote for Today 2/5/16

Best Vegetables to Eat