Insight of the Day 6/14/13

"I don't believe you should make fun of anyone but yourself."

Cameron Diaz
Actress

Steamed Vegetable Medley - Healthy Food Tip and Recipe

Today's Recipe
If you don't know what to serve for dinner tonight ...
This recipe is a great way to enjoy a variety of vegetables and, at the same time, add a wide array of health-promoting nutrients to your Healthiest Way of Eating.

Steamed Vegetable Medley
Prep and Cook Time: 15 minutes
Ingredients:

• 1 cup thinly sliced carrot
• 2 cups chopped kale, stems removed
• 1 medium onion, sliced thick
• 1 cup cubed zucchini
• 
  
• Mediterranean Dressing
• extra virgin olive oil to taste
• 1 medium clove garlic, pressed
• 1 TBS fresh lemon juice
• salt and cracked black pepper to taste
• *optional 1 tsp soy sauce

Directions:

1. Chop onion and press garlic and let sit for 5-10 minutes to enhance their health-promoting benefits.
2. Bring lightly salted water to a boil in a steamer with a tight fitting lid. Add onions, cover, and steam for 3 minutes. Add kale and carrots and cook for 2 minutes, Add zucchini and steam for another 3 minutes.
3. Remove vegetables from steamer and place in bowl. Toss with dressing ingredients. If you want to cook chicken or fish, here's how to do so: Add sliced chicken breast (3/4" thick) or fish (1" thick) on the top of the carrots and onions.

Serves 2 Printer Friendly Version of Steamed Vegetable Medley
In-Depth Nutritional Profile for Steamed Vegetable Medley
Healthy Food Tip

Are colored potatoes healthier than white potatoes?

The differences in color between varieties of potatoes are basically differences in carotenoid and flavonoid content. Virtually all types of potatoes provide significant amounts of approximately seven to ten nutrients. While Americans are accustomed to potatoes with a white inside, potatoes in other parts of the world more commonly have starchy yellow insides. In the U.S. we call potatoes with yellow insides "specialty potatoes." However, worldwide they are the norm rather than the exception.
All colorful potatoes provide carotenoids (and some also provide flavonoids) that white potatoes do not. Carotenoids and flavonoids are pigments, and according to nutritional research, they provide us with many health benefits, including cancer protection. For example, the darker the starchy yellow flesh of a yellow potato, the greater quantity of carotenoids, including beta-carotene (and, in some cases, lutein) that is present. The blue in blue potatoes comes from their flavonoid content. Both the flavonoids found in blue potatoes and the carotenoids found in yellow potatoes help promote good health!
Some carotenoid- and flavonoid-rich potatoes currently available in different regions of the U.S. include: Yukon Gold (currently the best-selling yellow potato in the U.S. marketplace), Michigold, Donna, All Blue (also called "Purple Marker"), Purple Viking, Saginaw Gold, Red Gold, Rose Gold, and Ruby Crescent.
The presence of carotenoids and flavonoids, however, does not affect the carbohydrate content of potatoes. Potatoes all contain about one gram of carbohydrate for every four calories—they're basically all-carbohydrate when it comes to calorie content.
Technically, you'll get more fiber and minerals per bite from smaller potatoes of any kind, since they have more surface area (skin) per amount of starchy inside (total volume). The three to seven grams of fiber contained in a medium-sized potato are mostly in the skin, so consider enjoying it as well as the potato's insides the next time you cook some spuds. Of course, unless your potato is an organically grown one, you'll be getting most of the pesticide residue here—in the skin—as well, which is one of the reasons we are a big advocate for purchasing potatoes (and other foods) that are organically grown. Although there are some differences among potatoes, if you are seriously looking to lower carbohydrate intake, you need to switch to a different category of vegetable, like the leafy green vegetables.

Insight for the Day 6/12/13 - Will Smith Quote

"Throughout life people will make you mad, disrespect you and treat you bad. Let God deal with the things they do, cause hate in your heart will consume you too."

Will Smith
Actor and Producer

How are you living?

Blueberries with Cashew Sauce - Healthy Food Tip and Recipe

Today's Recipe
If you don't know what to serve for dinner tonight ...
You can serve this delicious cashew sauce on any of your favorite fruits. Enjoy!

Blueberries with Cashew Sauce
Prep and Cook Time: approx 1 hr
Ingredients:

• 2 pints fresh blueberries
• 1 cup cashews
• 1/2 cup water
• 1 TBS maple syrup or to taste
• pinch of sea salt
• 1-1/2 tsp almond extract

Directions:

1. Blend all ingredients except blueberries in a blender on high speed until smooth (2-3 minutes).
2. Add additional water in small amounts to create desired consistency.
3. Divide blueberries into two bowls.
4. Pour as much of the sauce as desired over blueberries and chill for 1 hour before serving. Sauce yields about 1 to 1-1/2 cups. (profile is based on using all of the sauce.)

Serves 6 Printer Friendly Version of Blueberries with Cashew Sauce
In-Depth Nutritional Profile for Blueberries with Cashew Sauce
Healthy Food Tip

The Latest News About Blueberries

In terms of U.S. fruit consumption, blueberries rank only second to strawberries in popularity of berries. Blueberries are not only popular, but also repeatedly ranked in the U.S. diet as having one of the highest antioxidant capacities among all fruits, vegetables, spices and seasonings. Antioxidants are essential to optimizing health by helping to combat the free radicals that can damage cellular structures as well as DNA. We recommend enjoying raw blueberries — rather than relying upon blueberries incorporated into baked desserts — because, like other fruits, raw blueberries provide you with the best flavor and the greatest nutritional benefits.

What's New and Beneficial About Blueberries

• After many years of research on blueberry antioxidants and their potential benefits for the nervous system and for brain health, there is exciting new evidence that blueberries can improve memory. In a study involving older adults (with an average age of 76 years), 12 weeks of daily blueberry consumption was enough to improve scores on two different tests of cognitive function including memory. While participants in the study consumed blueberries in the form of juice, three-quarters of a pound of blueberries were used to make each cup of juice. As participants consumed between 2 to 2-1/2 cups each day, the participants actually received a very plentiful amount of berries. The authors of this study were encouraged by the results and suggested that blueberries might turn out to be beneficial not only for improvement of memory, but for slowing down or postponing the onset of other cognitive problems frequently associated with aging.
• New studies make it clear that we can freeze blueberries without doing damage to their delicate anthocyanin antioxidants. There's no question about the delicate nature of many antioxidant nutrients found in blueberries. These antioxidants include many different types of anthocyanins, the colorful pigments that give many foods their wonderful shades of blue, purple, and red. After freezing blueberries at temperatures of 0°F (-17°C) or lower for periods of time between 3-6 months, researchers have discovered no significant lowering of overall antioxidant capacity or anthocyanin concentrations. Anthocyanins studied have included malvidins, delphinidins, pelargonidins, cyanidins, and peonidins. These findings are great news for anyone who grows, buys, or picks fresh berries in season and wants to enjoy them year round. They are also great news for anyone who has restricted access to fresh blueberries but can find them in the freezer section of the market.
• Berries i n general are considered low in terms of their glycemic index (GI). GI is a common way of identifying the potential impact of a food on our blood sugar level once we've consumed and digested that food. In general, foods with a GI of 50 or below are considered "low" in terms of their glycemic index value. When compared to other berries, blueberries are not particularly low in terms of their GI. Studies show the GI for blueberries as falling somewhere in the range of 40-53, with berries like blackberries, raspberries, and strawberries repeatedly scoring closer to 30 than to 40. However, a recent study that included blueberries as a low-GI fruit has found that blueberries, along with other berries, clearly have a favorable impact on blood sugar regulation in persons already diagnosed with type 2 diabetes. Participants in the study who consumed at last 3 servings of low-GI fruits per day (including blueberries) saw significant improvement in their regulation of blood sugar over a three-month period of time. (Their blood levels of glycosylated hmmoglobin, or HgA1C were used as the standard of measurement in this study.) It's great to see blueberries providing these clear health benefits for blood sugar regulation!
• If you want to maximize your antioxidant benefits from blueberries, go organic! A recent study has directly compared the total antioxidant capacity of organically grown versus non-organically grown highbush blueberries (Vaccinium corymbosum L., var. Bluecrop) and found some very impressive results for the organically grown berries. Organically grown blueberries turned out to have significantly higher concentrations of total phenol antioxidants and total anthocyanin antioxidants than conventionally grown blueberries, as well as significantly higher total antioxidant capacity. Numerous specific antioxidant anthocyanins were measured in the study, including delphinidins, malvidins, and petunidins. The antioxidant flavonoid quercetin was also measured.

Broiled Salmon Salad - Healthy Food Tip and Recipe

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

Broiled Salmon Salad
Prep and Cook Time: 20 minutes
Ingredients:

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

Directions:

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

Serves 4 For optimum flavor and nutrition serve with:

• Seafood Gazpacho

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

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

• Navy beans
• Dietary fiber, dietary

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

Insight of the Day 6/11/13

"After the game, the king and the pawn go into the same box."

Italian Proverb

Women in Business

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11 June 2013

Hello and Welcome to Women in Business. In this week's featured interview, top social media blogger Cas McCullough from Content Marketing Cardiology shares content marketing ideas that small businesses can use to provide real value for customers; and in our Business Tip of the Week, Frances Pratt from KISS to Sell shares her top sales tips for startups. Are you registered for tomorrow's How I Got Started webinar? Join us as we interview James Stevens (Roses Only), Diana Williams (Fernwood Fitness) and Ronni Kahn (OzHarvest) on a complimentary new webinar, sponsored by Intel. Enjoy this issue and let us know what you think. Suzi Dafnis, Community Director

Insight of the Day 6/10/13

"Four short words sum up what has lifted most successful individuals above the crowd: a little bit more. They did all that was expected of them and a little bit more."

Lou Vickery
Writer

Sweet Potatoes with Ginger and Cinnamon - Healthy Food Tip and Recipe

Today's Recipe
If you don't know what to serve for dinner tonight ...
If you want a great tasting vegetable that helps fill you up without filling you out, sweet potatoes are for you. Bright orange sweet potatoes not only add color to your table but provide immune boosting carotenoids to your Healthiest Way of Eating.
Sweet Potatoes with Ginger and Cinnamon
Prep and Cook Time: 25 minutes
Ingredients:

• 6 cups sweet potatoes, peeled and cut into 1-inch pieces
• 1/2 medium onion, cut in half and sliced thin
• 4 medium cloves garlic, chopped
• 1-1/2 TBS finely minced fresh ginger
• 1/2 tsp cinnamon
• 1/2 TBS honey
• 1 TBS + 1 cup chicken or vegetable broth
• salt and white pepper to taste

Directions:

1. Slice onions and chop garlic and let sit for 5 minutes to enhance their health-promoting properties.
2. Cut yams into 1" cubes.
3. Heat 1 TBS broth in a 12-inch or larger stainless steel skillet. Healthy Sauté onion over medium heat for 3 minutes, stirring frequently. Add garlic and ginger and continue to sauté for another minute, stirring constantly.
4. Add sweet potatoes, cinnamon, honey, and 1 cup broth. Mix and simmer over low heat covered for about 15 minutes, or until sweet potatoes are tender. Season with salt and pepper.

Serves 4 Printer Friendly Version of Sweet Potatoes with Ginger and Cinnamon
In-Depth Nutritional Profile for Sweet Potatoes with Ginger and Cinnamon
Healthy Food Tip

Are B vitamins lost when making bread?

Yes, a certain amount of B vitamins is lost when bread is baked in the oven. However, the baking of bread is not a practice I would worry much about when it comes to B vitamin loss. I would be far more concerned about the type of flour that was used to make the bread! For example, 100% whole grain wheat flour contains three to four times as much vitamin B2 and vitamin B3 as processed wheat flour ("processed" in this case meaning bleached and non-enriched 60% extraction wheat flour). It also contains about five times as much vitamin B3 and seven times as much vitamin B6. Even though the total amounts of B vitamins in whole grain flours are not astronomically high to begin with, they are definitely significant from a health standpoint and can play an important role in a person's Healthiest Way of Eating.

Are money problems really thinking problems? Article by Dr Robert Anthony

For most people, their life is controlled by their thoughts about
money. But if we are in Alignment and in the Flow, how could money
be a problem?

Many of us are motivated by the desire for success. What is
success? Success is a concept - an illusion. Without a "story" we
are always successful wherever we are.

I have never seen a money problem that did not turn out to be a
thinking problem. I used to believe I needed money to be happy -
even when I had a lot. I was often stressed out that something
terrible would happen and I would lose all my money. I realize now
that no amount of money is worth that kind of stress.

If you live with the uninvestigated thought that you need to pile
up money to be safe and secure, you are living in a hopeless state
of mind. Banks fail, stock markets crash, currencies deflate,
people lie, break contracts and break their promises.

If you live in this confused state of mind that you need to pile up
money to be safe and secure you can earn millions of dollars and
still be insecure and unhappy.

Some people believe that fear of not having enough is what
motivates them to make money. But is that really true? Can you be
absolutely certain that without fear as a motivator you wouldn't
make the same amount of money or even more?

Who would you be and what would happen if you never believed that
"story" again?

Once I understood and applied the principle of Alignment and Flow, I
began to notice I always have the perfect amount of money for me
right now.

A clear mind is in the Flow. It knows how to live, how to work,
what emails to send, what phone calls to make and what to do to
create what it wants without fear.

When you understand this you begin to realize you have all the
security you wanted money to give you in the first place. And you
will also notice it is a lot easier to make money from this position.

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

Truly Caring for Your Success!

Dr. Robert Anthony

P.S. Many thinking problems are rooted in low self-confidence, I put
together a presentation for you about how you can create unstoppable
self-confidence in as little as 7 days
Click Here to watch it now