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Vegetables

By:  Susan Taylor, RDN, LD

We all know that portion sizes today are typically at least twice their size 20 years ago.  No wonder there is an obesity epidemic is this country!   However, mastering the art of portion control is not rocket science–it just takes a little planning and old fashioned common sense.

• Ask for a takeout container at the start of your meal.  As soon as your meal arrives at your table, put half of it away to take home with you.  This move saves calories as you don’t have to try to polish off the huge portions served at many restaurants.
• Never eat directly out of a large package.   It’s so easy to overeat when you are digging into a big bag of potato chips. Instead, put your serving in a small bowl or container and the rest back in the pantry.
• Make sure portion sizes are compatible with your activity level.  The older you get, the fewer calories you need which means you need more nutrition per calorie.  Therefore, it is a good idea to limit less nutrient dense foods such as potato chips or snack on more nutrient dense foods like fresh fruit as fruit is packed with valueable nutrients but low in calories.
• Don’t forget to convert serving sizes.  This is one reason food labels are important.  Simply multiply the nutritional information for one serving  by the number of servings you plan to eat.  For example, if one can of beans serves two people and you usually eat the entire can, multiply the fat, calories, etc. by two.

By David Frank

MEMORY LOSS: Research has revealed TWO well established drugs. One is associated with a 50% reduction in the risk of developing Altzheimer’s disease and dementia, eliminating the need for residential care. This drug was authorised for a totally different health problem but, subject to certain conditions, is available on prescription now.

Even more exciting are the results of a recent Phase II clinical trial in the U.K. A medication which has been in use for over 100 Years is reported to have achieved an 80%+ reduction in the development of Altzheimer’s over a 12 month period.

DEPRESSION: A drug originally prescribed for depression is now being prescribed to help people stop smoking. In addition, research has shown it can help people suffering with ADHD, help with sexual dysfunction, and can also help obese women to lose weight.

ARTHRITIS: Millions of people take supplements to relieve joint pain. However recent research has revealed an inexpensive non-prescription supplement that in small trials was more than 3-times more effective than glucosamine and chondroiten in reducing pain.

WEIGHT LOSS: A small 22 week study reveals: ” a weight loss of 8 kg (10.5%) and a BMI reduction of almost 3 makes this non-prescription product superior to the prescription drugs. Weight loss of 5%–10% of initial body weight reduces cardiovascular and metabolic health risks associated with obesity.”…”All subjects had similar diet and exercise profiles and diet was recorded before and at the end of the study.” ….

MEN’S HEALTH: The FDA (United States Food and Drug Administration) has accepted a new drug for the treatment of Erectile Dysfunction. Its main benefit is that clinical studies have shown it to work in as little as 15 minutes after being taken. This is around twice as fast as other current treatments

So, why don’t you know about these things?

Doctors don’t have time (or are not authorised) to tell you and persuasive claims are often made about the alleged benefits of health supplements and pharmaceuticals, but rarely are you given the underlying research on which, often exaggerated, stories are based.

It is is alarming how unsuspecting consumers are persuaded by advertisers to take pills every day products – often without providing any verifiable evidence of benefits.

GINKO BILOBA: Are you wasting your money? In many parts of the world this herbal product is prescribed to preserve memory, but there’s no certainty that it works and you may be building false hopes.

Testimonials in advertisements are not PROOF and considering the price you pay for health products and the trust you put in your health professionals it is well worth reading the published research before you buy, if only to learn about the risks you may be taking. Many pills we take – including those on prescription – can have serious and sometimes life-threatening consequences when taken with other medications and supplements – and even certain foods. Grapefruit is just one example.

FOLIC ACID, VITAMIN E, CARNITINE: Which vitamins, under what circumstances and in what strength should you take them? There ARE risks: research has shown that some popular supplements – far from being good for you – are actually associated with an earlier death than people who have not been taking them

Most of us are not nutrition experts and we tend to take health supplement advertisements at face value. Consumers are protected against false claims, but advertisements rarely make claims: instead they persuade by suggestion, implication, what people “say” – and play on anxieties and fear of the unknown. What do you really know about the supplements and drugs you and your family take? You can’t trust the the advertisements and you can’t trust what you hear from friends – most of whom who don’t know the facts either. And your doctor may not have time to talk you through.

Original published research findings of human trials and independent, authoritative comment are available: the benefits, the risks, and whether the pills in your bathroom cabinet are right for you and your family. Without this information it is often difficult to avoid being persuaded by advertisers’ enthusiasm which may only tell you a part of the story. After all, people who advertise pills are mainly interested in selling.

With a little research it is EASY to find the truth behind the hype. You will be amazed at what you can learn. Armed with the FACTS you can talk to your healthcare provider and make considered decisions about the benefits and risks before you make them a part of your daily routine.

Don’t take pills that may not work! Check the science and make an informed decision. With a simple research guide you can find the facts beneath the hype.Just click a button to find the underlying research. Essential reading to protect you and your family.
Written by David Frank Research Revelations.com

On a gluten-free diet and searching for something new?  Try this recipe which is also a good source of protein for those vegetarians who are gluten-free.

Ingredients:

• 1 cup quinoa, toasted
• 2 cups gluten-free broth
• 15 mint leaves, coarsely torn
• Juice of 1/2 lemon
• Salt and pepper, to taste
• 2 cups halved grape tomatoes

Directions:

1. Toast quinoa in a large, dry skillet over medium heat until it starts to smell toasty and browns a bit, 10-15 minutes.  This step not necessary but it does enhance the flavor.
2. Add broth to the skillet, bring to a boil, and simmer 12-15 minutes or until the broth is absorbed and the quinoa is soft and fluffy.
3. Add in 1/2 the mint leaves and stir.  Squeeze in lemon juice and season with salt and pepper t taste.  Add in tomatoes and the rest of the mint leaves when cooled.

Nutrition Analysis:

Calories:261; Protein: 10 gms.; Carbohydrates: 50 gms.; Fiber: 7 gms

Recipe courtesy of Cheryl Harris, MPH, RD

By: Susan Taylor, RDN, LD

The warm weather is finally here–and with it the start of the picnic season.  One of my favorites for an easy outdoor meal this time of year is lemon bars. This is a lighter version that’s a perfect partner for a fresh springtime meal.  Enjoy!

Ingredients:

Crust 

• 1 1/2 cups almond meal or almond flour like Bob’s Red Mill
• 2 Tbsp. unsalted butter, chilled and diced
• 1 Tbsp. honey

Filling

• 2 eggs
• 1 egg white
• 1/2 cup freshly squeezed lemon juice
• 1/3 cup honey
• 1 tsp. lemon zest
• 1/4 tsp. baking powder
• 2 tsp. powdered sugar (optional)

Directions:

• Preheat oven to 350 degrees.  Coat an 8 X 8 inch baking dish with cooking spray.  In a medium bowl using two knives in a scissor fashion, cut  the butter into the almond flour until mixture resembles coarse meal.  Stir in the honey with a rubber spatula until thoroughly combined.
• Pour into prepared pan and press down on dough to evenly pack it along the bottom.  Bake crust for 15 minutes or until golden brown.  Cool on wire rack.
• For the filling, whisk the eggs with lemon juice, honey, zest, and baking powder until well blended and frothy.  Pour mixture over cooked crust and bake for an additional 15 minutes or until filling is just set.
• Chill lemon bars for two hours or overnight.  Sprinkle with the powdered sugar, if desired.  Cut into 16 squares.

Nutrition Facts (per serving):

Calories: 110; Fat 7 gm. (1.5 gm saturated fat); Cholesterol: 25 mg.; Sodium: 65 mg.; Carbohydrate: 10 gm.; Protein: 3 gm.; Fiber: 1 gm; Sugar: 8 gm.

Recipe courtesy of Heather Garvin

[youtube]http://www.youtube.com/watch?v=c7SDVcerCBM&feature=share&list=PLEZYLqnfPEfaPHamXg89qcFuUqQ2bLV5t[/youtube]

This time of year fresh cranberries are readily available in local markets, however, there is so much more to these delicious berries than just being a simple side dish at the family Thanksgiving table.  Cranberries have a myriad of health benefits–this fruit is high in antioxidants and other phytochemicals which may offer protection against heart disease, cancer, and other diseases.

Cranberries contain proanthocyanidins which prevent the adhesion of bacteria associated with urinary tract infections (UTI), gum disease, and stomach ulcers.  These berries may also help in slowing the aging process. According to recent studies at Tufts University, fruits and vegetables with high ORAC value (oxygen radical absorbance capacity) may offer the brain protection against free radical damage resulting in loss of memory and coordination. Cranberries have a high score of 1750 ORAC units per 100 grams (3.5 ounces) of fresh fruit, making them a potent addition to any antiaging arsenal.

This mighty little fruit is always a welcome addition to any meal.  Check out this video for a great way to prepare cranberries this holiday season–or any time!

Author:  Susan Taylor, RD, LD

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Concerned about exposure to potentially toxic pesticides found in many fruits and vegetables but think organic produce is too expensive?  Research has shown that consumers may be able to reduce their pesticide exposure on average by almost 90 percent by simply avoiding the top 12 most contaminated fruits and vegetables. The dirty dozen may expose a person to at least 14 different pesticides a day.  On the other hand, the top 12 least contaminated fruits and vegetables will expose the consumer to less that 2 pesticides per day.  Consider purchasing organic produce for any produce on the dirty dozen list.  The least contaminated fruits and vegetables are a less risky option to purchase nonorganic if money is tight.

Specifically, the dirty dozen is comprised of the following fruits and vegetables:

• Peaches
• Apples
• Sweet bell peppers
• Nectarines
• Celery
• Strawberries
• Cherries
• Lettuce
• Imported grapes
• Pears
• Spinach
• Potatoes

The 12 least contaminated forms of produce include:

• Onions
• Avocado
• Sweet corn (frozen)
• Pineapples
• Mango
• Sweet peas (frozen)
• Asparagus
• Kiwi
• Bananas
• Cabbage
• Broccoli
• Eggplant

Be sure to take this list with you the next time you visit your local farmers market to make shopping for healthy produce a breeze. Cutting back on the amount of toxic pesticides you’re exposed to is a crucial component of living a healthy, long life.

Author:  Susan Taylor RD LD

By Lee Holden

Everybody needs a considerable amount of fruit and vegetables every day and one of the simplest ways to fulfil this requirement is with a healthy smoothie.

Smoothies are rich in fiber and are super-fuel for getting your metabolism really going. In this way they aid in weight loss as this fiber keeps you feeling full long after you have consumed your delicious healthy snack. You are therefore much less likely to snack on the wrong food types. Note that they can also be prepared super-quickly – another plus!

A healthy smoothie keeps you well hydrated and they are full of goodness in the form of essential vitamins and minerals. The health benefits are enormous and that extra energy a real plus. In fact the energy boost from a delicious healthy smoothie when you are feeling quite weary beats a cup of coffee hands down!

Healthy smoothies are a delicious snack or you may prefer to turn them into a meal. For optimum flavor I look for fresh, ripe fruit that is in season. If you have a quick look at what is in your pantry a delicious meal can be prepared in next to no time. You might have apples, carrots and maybe some ginger. That will work straight away. Think outside of the square and you will be surprised what combinations work when planning healthy smoothie drinks.

Another benefit of a smoothie is that they are low in calories if you make the sensible choice of either low fat milk or low fat yoghurt. These still taste absolutely lovely.

However if you desire rich and creamy you need look no further than your freezer as the colder they are the more creamy they become!

The lovely part of having a healthy smoothie when it is thanklessly hot or humid is that you can enjoy that wonderful fresh flavor, while still satisfying your appetite. You can also be happy in the knowledge that it tastes as good as an ice-cream but is certainly better for you.

Even the kids can get off to healthy eating habits by asking Mum for a smoothie as opposed to an ice-cream! Chances are you will have everything on hand to make them a truly delicious treat.

Everyone knows we need a lot of fruit and vegetables daily, but how many people actually have enough? The good news is that if you throw them all into a smoothie you will certainly be well on the way to better general health.

In a well balanced diet they are an ideal snack and you still manage to maintain high energy levels.

Eating on the run is easy as you get a high-fuel burst, faster metabolism, great tastes and loads of energy all in the one healthy smoothie.

Choose fresh seasonal fruit and vegetables if possible or store a variety in your freezer of berries or maybe even that banana that is a little too brown to consume ordinarily.

If you choose to freeze fruits in this way make sure you freeze them on a tray first and keep them all separated. Once frozen, they can be split into bite-size pieces available for you to take them out as and when they are needed.

A real plus here with your delectable healthy smoothies is that the frozen fruits become rich and creamy and totally scrumptious. Who would believe that they are so good for you?

If you would like to have access to a multitude of healthy smoothie recipes, just take a look at this e-book. It is packed with superb combinations and ideas! I can recommend it highly.Click here:http://1d6251m8g2vkgo2jfa2d1j8b5a.hop.clickbank.net/

By James Brown

Surprise, grapes have been studied and noted for their value, both medicinal and nutritional for a very long time. The amazing resveratrol is a product of grapes. That’s right these studies are not just recent, but go back to olden times; even to the Egyptians whose consumption of grapes for thousands of years has been documented by historians. That is because they believed in grapes medicinal powers.

The Greeks also found grapes to be healthful and both Greeks and Egyptians used them as an ointment and the leaves were used to stench bleeding and pain. Green unripe grapes were used for sore throats and, of course, raisins (dried grapes) were used for many conditions like cancer, cholera, kidney and liver disease just to name a few. Though red grapes were consumed mostly in the form of red wine, grape seed supplements are another way to reap the benefits of Resveratrol.

Grapes are really native to Asia and were brought to the Americas and Europe. Ripe grapes are green, purple, or red. We are looking at red grapes, because they contain Resveratrol. Therefore, because during the red wine making process, the skin of red grapes stays in the mixture longer than that for making white wine. The Resveratrol comes from the skin of the grape; therefore, more of the supplement is contained in red wine.

There are other foods that contain some of the Resveratrol, such as peanuts, cranberries, and black berries. But red grape and red wine contain the most. It would be difficult to consume enough red grapes or grape juice to achieve sufficient amounts of Resveratrol to provide any heart healthy benefits. You can also find Resveratrol in supplement form. This is especially useful for those persons who do not drink alcohol.

According to researchers, drinking red wine in moderation can raise HDL or good cholesterol and also stop artery damage caused by HDL the type of cholesterol that we need to avoid. Also studies have shown that the benefits of moderate alcohol consumption are more positive with red wine than with other sources of alcohol. This is certainly not to say that non drinkers should begin using alcohol just for possible heart health benefits. Another study tested whether consuming grape seed extract, chromium, or a combination of both would be effective in lowering cholesterol. The combination may be more effective; however, there needs to be more research before that can be established.

Smokers are another story. The effect of grape seed extract supplement in a recent study was shown to lower LDL cholesterol levels in these smokers.

This is only the tip of the iceberg with Resveratrol or grape seed extract. There are so many ongoing studies and research focusing upon health issues such as the antioxidant content of red wine and grape seed extract and how it would impact cancer, aging skin, edema, diabetes, and infections just to name a few. If you are suffering with any of these conditions Resveratrol could be the answer to help you.

Using supplements in the daily diet is a personal decision; however, whenever adding a supplement or any other product to your routine should be discussed with your health care provider.

James Brown is retired from the US Military and is passionate about matters relating to health and fitness. James does research of dietary supplements as they relate to the health benefits of resveratrol. With your health being of the utmost importance to you- adding resveratrol to your diet is highly recommended. You can gain additional information by going to :=>Best Dietary Supplements

The days when individuals indulged in unsafe practices have ended as more and more individuals are becoming conscious of the countless benefits that are included in becoming healthy. Nonetheless, no matter how simple it is to have the newest info regarding physical fitness and health, a lot of people still find themselves in the dark with regards to selected subjects. Amongst the subjects that still perplex a lot of fitness enthusiasts involves diet, specifically the use of nutritional supplements like Proto Whey. Exactly what is hydrolysed whey protein and just how could it be distinctive from typical whey protein?

For starters, whey protein is actually a by-product of cheese creation. This mixture of globular proteins is separated from milk that has coagulated throughout the cheese-making stage, also, the protein composition of whey may be further improved by isolating it from the fat as well as lipids that are left over from the production of cheese. This process alone makes standard whey protein in a powder form. The hydrolysed kind, such as Proto Whey, can be produced from it simply by exposing the collected proteins to enzymes or acids which pre-digest the proteins and further cleanse it from different elements from the particular milk supply. This kind of pre-digestion process slices the proteins in whey straight into tinier peptides that are much easier to absorb.

The ease of ingestion is one of the key advantages of hydrolysed whey protein when compared to typical whey protein powder. Ingestion is key in body building, because the proteins your body ingests from foods as well as health supplements just like Proto Whey will be utilized as the building blocks of muscle. Along with superior as well as faster absorption, the pre-digestion process also breaks down indigenous proteins that could pose as contaminants, thus lowering tendencies among those that have milk allergies. Hydrolysed whey is suitable for those who are lactose-intolerant for the same reasons.

In addition to hydrolysed whey protein, there are other whey protein which can be consumed, such as acid whey, demineralised whey, whey protein concentrate, as well as sweet whey. Each one of these incorporates different compositions for protein, therefore it is important to examine brands to get the best one for your needs.

Regarding the use and usage, it is best to drink whey protein soon after waking up, just before workout routines, or after. Consuming proteins when you wake up will help relieve your body from the previous night’s fast, whilst protein drinks just before workout routines can help supply more energy. If you intend on having this healthy concoction after workout, your best choice is to select fast-acting proteins like Proto Whey as these can be easily utilized by the system to develop new muscle.

This ease of absorption is one of the major benefits of hydrolysed whey protein over regular whey protein powder. Ingestion is the vital thing in body building, since the proteins your system ingests from meals and health supplements like Proto Whey will likely be utilized as the foundations of muscle.

By Jackie Owens

Weight Loss with Juice Recipes

Nothing can beat home made fruit juices. It really is filled up with nutrients that’s packed with vitamins and minerals and does not contain preservatives, salts and extra calories. Take the time to learn juice recipes for juicing in order to increase the health benefits and also be much better for this, introduce it towards relatives and also buddies and also allowed great changes that everybody can easily take advantage of.

Juicing can lower down cholesterol, might help fight weight problems by making an individual feel full lengthier and it is effective as a substitute regarding bubbly beverages and has cleansing attributes and has attributes that can create the immune system stronger in order to avoid colds and also flu. It can possibly alleviate signs of depressive disorders and moodiness, cure hangovers and may create a particular person feel re-energized and also better to handle the day.

Start with the fundamental juice recipes for juicers.

Basic green recipe:

Components:

2 green apples

4 stalk of celery

8 stalks of bokchoy also known as Chinese cabbage

½ lb of spinach

1 parsley

Make sure to clean all the components very carefully to prevent any fertilizer or pesticide. You can include a few salt and spices to taste.

This particular food is great for the hair, skin, it removes bad breathe, will help within the fight against cold and flu virus, helps digestive function and gout and it is good to give to people who’re recuperating from certain health conditions especially those who’re recouping coming from surgery.

You can also try this fruit juicing recipe that’s frequently found in juicing cook guides.

4 slices of pineapple

4 strawberries

A bunch of grapes

Pineapple is definitely full of dietary fiber and is a good source of ascorbic acid, whereas strawberries possess phenols that are rich in anti oxidants properties. Additionally, it offers anti-inflammatory attributes and can solve many inflammatory disorders such as osteoarthritis, asthma and also atherosclerosis. Additionally, it has anti-cancer properties and has folic acid b vitamin that is good for women that are pregnant and also plays a role in healthy eyes whereas grapes can easily likewise aid reduce cholestrerol levels.

Try these healthy vegetable juice recipes for juicing.

Ingredients:

4 potatoes peeled

4 carrots peeled

1 stalk of broccoli

5 brussel sprouts

2 cucumbers

Clean the veggies nicely after which cut them in to sections, remove the skin and also mix all of them together. You can add some salt to taste as well as a few spices or herbs. This really is good for rejuvenating the body and re-energizing.

You can even do this recipe the vegan delight together with carrots, head of cabbage, celery, cherries and mixing these together.

There are tons of advantages that can be derived coming from this particular veggies particularly broccoli. It contains potassium which can help the central nervous system for optimal brain function and helps promote regular muscle growth.

Additionally, it contains magnesium as well as calcium which are good at regulating blood pressure and it also has vitamin C. Broccoli is likewise efficient for healing scare tissue and helps in skin detox.

Simply by learning different juice recipes for juicing, you can preserve the fascinating quest to a more healthy life.

There are many of these juicing for health recipes and you can only locate the best at www.juicing4you.com. I am certain you will find them worthwhile.