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February is HEART HEALTH MONTH Change your Lifestyle

2012-02-08T01:39:00.010-05:00

Lifestyle rules when it comes to preventing Heart disease. If you get into great habits your heart will love the answer. Chances are greater to avoid surgeries, heart attacks through studies and National health surveys. Findings have shown that avoiding obesity, no smoking at all, eating the right foods, getting exercise, moderation of alcoholic beverages (1 to 7 weekly) . Even the studies that showed normal blood pressure and perfect cholesterol recipients had to follow the above guidelines or still put their hearts at risk.
A healthy lifestyle is more powerful than medicine.
In studies following the steps to a healthier lifestyle, doing all those five would for two decade study period reduced peoples mortality risk by 50%!!.
Remember, it doesn't matter if your thin then ruin your body by smoking, drinking and eating junk food.

Everything you do comes into play. My cardiologist indicated to me the worst of all 5 on his list that contributes to heart disease and damages the arteries, is smoking. We hear that all the time but yet people even after heart surgeries resume the dreadful damaging ingredients that causes cancers and heart disease.

Follow these guidelines for a Happy Healthy Heart, it may add years on your life:

Get out there and use your bike, roller skates, play tennis or take a brisk paced walk! Get that cardio going!
Eat sensible, high diets in vegetables and fruits, whole wheat, grains, leafy greens. Two or more servings a day.
Drink or enjoy just one alcoholic beverage a day do not over indulge
Quit smoking, do your heart a favor
Lose weight, obesity is a major contributor to heart disease as well

Better habits make sense, even with hereditary factors that should give you all the more incentive to live a healthier lifestyle.

Start today, it may be saving a future to a happy heart not a heartache.

Raspberry Dressing for Salad Green:

1/2 cup raspberry vinegar
1/4 cup canned fresh or frozen raspberries
1/4 cup honey
1/2 cup fresh basil leaves
3/4 cup extra-virgin olive oil

Mix all together in a food processor till smooth, spoon over your favorite mixed greens salad.

Some other posts to read:

Top Best Foods To Add To Your Diet
Top Worst Foods For Your Heart
World Cancer Day Top Foods That Protect

World Cancer Day 2012 Foods That Protect and Blueberry Blackberry Smoothie

2012-02-04T17:33:00.000-05:00

It is the occassion to unite the world in the fight against the disease through raising awareness, educating the public, and lobbying for change. My contribution today is awareness in foods.

Here are some cancer fighting foods that have demonstrated anti cancer effects. Evidence suggests in an overall diet to offer the strongest cancer protection from foods.

In many studies and updates experts have said that body fat increases the risk of seven kinds of cancers. Eating vegetables, fruits, are all low in calories which help us get to and stay a healthy weight. Whole grains and beans are rich in fiber and moderate in calories which will also help in weight management.

Here is a list that science currently tells us plays a role in protection against cancer.

Apples
Blueberries
Broccoli and other cruciferous vegetables
Cranberries
Flaxseed
Beans
Berries
Dark Green Leafy Vegetables
Garlic
Grapes and Grape Juice
Squash (winter)
Green Tea
Soy
Tomatoes
Whole Grains

Avoid sugary drinks, limit consumption of energy dense foods. Be phyically active for at least 35 minutes a day. Eat more of a variety of vegetables, fruits, whole grains and legumes such as beans.
Reasearcher say that carotenoids seem to prevent cancer by acting as antioxidants. Dark leafy vegetables can inhibit the growth of certain types of breast cancer cells, skin cancer cells, lung cancer and stomach cancer. Another report shows probable evidence that foods containing folate decrease risk of pancreatic cancer and food containing dietary fiber can reduce the risk of colorectal cancers.

Blueberry Blackberry Banana Smoothie

1 banana
1/2 cup blackberries
1/2 cup fat free vanilla yogurt
1/2 cup ice cubes

Whip in a blender until smooth and creamy around 15 to 30 seconds serve immediately

Top Worst Foods For Your Heart Health Give Them Up!

2012-01-27T10:06:00.002-05:00

1. Chips : High in fat and calories. An ounce is around 150 calories and 10 grams of fat 3 in which are saturated!

Substitute rice cakes that now come in many flavors or Heart Smart Pop Corn

2. Non Dairy Whipped toppings: Such as Cool whip and it's knockoffs. These are full of corn syrup and hydrogenated vegetable oils bad for the arteries.

Substitute vanilla yogurt that also has healthy calcium .

3. Doughnuts : These have a high amount of calories, white flour and sugar and the worse deep fried. An old-fashioned cake doughnut has 300 calories, 28 grams of carbohydrates and a whopping 19 grams of fat, including 5 grams of saturated fat and 4 grams of trans fat. Only 30% of our calories should come from fat, says the American Heart Association. That’s about 65 grams in a 2,000-calorie daily diet.

Substitute a multi grain bagel.

4. Alfredo Sauce: Butter and cheese, a food lovers dream? Not hardly full of fat and calories, around 530 for 3 ounces and 33 grams of fat!

Substitute whole grain pasta or spinach and opt in for marinara sauce.

5. Sausages: Pork sausage for one single link is over 197 calories and 19 grams of fat!

Substitute vegetarian sausage or turkey Italian sausage.

6. Fried Chicken: Calories and fat content in a chicken breast around 400 calories and 22 grams of fat.

Substitute grilled chicken that will be around 189 calories with a some fresh lemon juice, olive oil and some seasoning.

7. Jar or canned Cheeses: Your heart hates this! A artery blocker for sure! Two tablespoons is around 280 calories and 21 grams of fat 13 which are saturated!!! Get rid of this!

Substitute REAL CHEESE the lighter ones that are better for you are brie or goat cheese.

8. French Fries: Oh I know you hate to see this one here but a large order of fries is over 550 calories, half the calories from fat if you include a hamburger raise the fat content to 39 grams and 679 calories!

Substitute Baked Fries, sweet potatoes baked. If you have to have french fries, opt in for a small fry order the kids fry serving. It's 280 calories and 13 grams of fat. Every once in awhile I have a kids meal but don't tell anyone ....

9. Fried Wontons: Many Appetizers are made with cream cheese stuffed with crab, shrimp etc. These fried little gems are a whopping 310 calories and 19 grams of fat!

Substitute whole wheat bread toasted topped with fresh chopped tomato and basil a few shrimp.

10. White Bread : white bread is full of carbs, adds nothing but that will waste your 65 calories per slice with very little nutrition and will leave your body crying for fiber.

Substitute with Whole grain or whole wheat bread these offer heart healthy fiber with around the same calories.

Just remember everything in moderation, sometimes however, we just have to stay away from the fats that hurt of heart health, don't just eat it because it's fast or it's there, think about the long term, start today, your heart will like the answers.

Low Fat Baked Zucchini Patties and Zucchini Health Benefits

2012-01-16T22:04:00.002-05:00

Many studies have proven to show this delicious vegetable can be an aid to prevent many illnesses

2 cups zucchini, grated
2 large eggs, lightly beaten
1 cup fine dry breadcrumbs
1/2 teaspoon garlic powder, black pepper and parsley
pinch of cayenne
3 cloves minced garlic finely chopped
2 teaspoons Old Bay Seafood seasoning
1/4 cup chopped red peppers
1 teaspoon fat free mayonnaise
Canola oil
Drain grated zucchini well, pressing between layers of paper towels.
Combine zucchini and all ingredients in a large bowl. Divide mixture into 8 portions, shaping each into a patties.. (Mixture will be soft.)

Bake patties on a parchment lined sprayed cookie sheet with cooking oil. If you want to fry them which is not low fat,use a small amount of canola oil and saute on both side. Cook until they are soft and browned on both sides.

The health benefits of this great vegetable called Zucchini

Great for Dieters!
One cup of zucchini has 36 calories contains 10% dietary fiber which aids in digestion, prevents constipation, maintains low blood sugar and curbs overeating.
Lowers Cholesterol
The dietary ﬁber in zucchini helps lower cholesterol by attaching itself to bile acids that the liver makes from cholesterol for digesting fat. Because ﬁber binds so well with bile acid, thus crowding its ability to immediately digest fat, the liver is charged with producing more bile acid.
The liver then draws upon even more cholesterol to produce bile acid, consequently lowering the overall cholesterol level in the body. Furthermore, the high levels of vitamin C and vitamin A prevent cholesterol from oxidizing in the body's blood vessels, thus hampering the onset of atherosclerosis.
Cancer Prevention
Because dietary ﬁber promotes healthy and regular bowel movements, the high amounts of ﬁber in zucchini also help prevent carcinogenic toxins from settling in the colon. The vitamins C and A, as well as folate, found in zucchini act as powerful antioxidants that ﬁght oxidative stress that can lead to many different types of cancer.
Prostate Health
Studies have shown that the phytonutrients in zucchini aid in reducing the symptoms of benign
prostatic hypertrophy, a condition in which the prostate gland enlarges and leads
to complications with urination and sexual functions in men.
Anti-Inflammatory
Vitamin C and A can help in anti inflammatory agents. Cooper is also found in zucchini, these vitamins deter the development of many disorders including asthma, osteoarthritis and rheumatoid arthritis.
Heart Attack and Stroke Prevention
A one cup serving of zucchini contains over 10% of the RDA of magnesium, this is mineral proven to reduce the risk of heart attack and stroke.
Lower Blood Pressure
Along with magnesium, the potassium found in zucchini helps lower blood pressure.
Both the potassium and magnesium in zucchini, can help alleviate the stress on the circulatory system.

Top Foods to Add to your Diet and Heart Health in 2012

2012-01-11T07:16:00.000-05:00

Apples: No #1 on top of my list this year. Two apples a day or 12 ounce glass of pure juice can lower your LDL cholesterol and can lower your chances of heart disease by 50%! This is a must add to my diet in 2012 for sure.

Garlic: Garlic can lower your LDL in your cholesterol and thins your blood naturally which can lower your chance of heart disease.

Kale : This leafy green will give you Vitamin A and is a cancer fighting antioxidant. This great source of heart hhealthy fiber is also good for your skin, eyes and promotes a healthy immune system. Just 1 cup of Kale has almost as much vitamin C as a whole orange!

Sardines: Rich in omega 3 fats and packed with Vitamin D. Because these fish are so small they have allot less contaminants than the larger fish. Just 3 ounces will give you 1950 milligrams of omega 3! Salmon is a second runner up with 950 milligrams of omega 3 in Alaska Wild caught Salmon as it is closely monitored for contaminants and has stricter regulations.

Pomegranate: Helps protect and mop up harmful free radicals and can protect you from chronic illnesses like heart disease. Just one cup has 4 grams of fiber in a glass.

Oatmeal: One of my favorite to lower cholesterol! 1 1/2 cups a day can actually lower the bad LDL in your cholesterol count by 5%!

Quinoa: Great grain food for dieters as it makes you stay full longer, packed with fiber!

Kefir: Look for this in the dairy section in your supermarkets. This is a pro biotic. Much needed to boost your immune system. It's like drinking yogurt.

Lentils: Full of fiber and protein, economical and a wonderful source of iron. Guess what else? They are good for your heart too! Beans in general like black eyed, pinto, pink beans, kidney all good for your heart!

Lowfat Pumpkin Walnut Bread and Health Benefits

2011-12-29T06:30:00.001-05:00

Lowfat delicious quick bread with heart healthy benefits !

Pumpkin Nut Bread
1 cup canola oil
2/3 cup low fat milk
1 cup egg substitute
2 cups mashed, cooked pumpkin or canned
1 1/2 cups sugar
3 1/2 cups whole wheat flour
2 teaspoons baking soda
1/2 teaspoon baking powder
1 1/2 teaspoon cinnamon
1 teaspoon allspice
1/2 teaspoon cloves
1 1/2 cups chopped walnuts, almonds or pecans

Instructions: In mixing bowl combine oil, milk, eggs, and pumpkin. Add dry ingredients and mix until just combined. Pour into 2 greased loaf pans or 30 cup muffin tins. For loaf pan bake at 350 degrees for one hour or until tester inserted in center comes out clean. If making muffins preheat oven 400 degrees and bake for 20-25 minutes. Serve with heart healthy margarines found in your local grocer, just look for a heart on the container.
Walnuts
Walnuts are highly revered for being a great source of omega-3 essential fatty aids. These fatty acids have been shown to yield numerous health benefits: protecting the heart, improving cognitive function, and reducing inflammatory effects of asthma, eczema, psoriasis, and rheumatoid arthritis. Walnuts contain ellagic acid, an antioxidant compound that provides cancer-fighting and immune system boosting properties
Almonds
Almonds are a rich source of magnesium, potassium, manganese, copper, calcium, vitamin E (an anti-oxidant) and selenium. Unblanched almonds are high in fiber leading to improved colon function and health. Containing high levels of healthy monounsaturated fats, almonds help in reducing cholesterol levels and improving cardiovascular health.
Pecans
Pecans contain an abundance of nutrients (over 19 minerals and vitamins) including folic acid, vitamin A, calcium, magnesium, copper, potassium, phosphorus, manganese, vitamin B and zinc. Like almonds and walnuts, pecans provide heart-healthy properties by reducing total blood cholesterol, reduce LDL cholesterol, and create clearer arterial flow.

This information was found and shared from the American Heart Association.

Holiday Healthy Vegetable Soup

2011-12-18T08:56:00.001-05:00

A great soup filled with vitamins! Enjoy this healthy bowl of comfort!

Other benefits of soup:

Low in fat (specially saturated fat)
Great for sickness and those who have trouble chewing, digesting or are recuperating from an illness.
Soy can help lower the risk of breast cancer. In fact, a recent Japanese study showed that their level of breast cancer is about 10 times lower than in the West.
Great during dieting periods or if you want to lose weight quickly for a special occasion. Do keep in mind that drinking lots of bowls of one specific broth (like cabbage) is unlikely to result in any more weight loss than drinking a variety of soups. I love vegetable, chicken, lentil and white bean among those who are dieting!
Thick soups (especially those that contain pureed vegetables) can be used as main dishes and are a great way to get more veggies into your diet.
Cold soups such as Gazpacho and Borscht are a great summer meal.
Most soups now come in a low-fat, low-sodium or light options for those who want more control over the nutritional content of their diet. Vegetarian soups are also widely available and can be a great option for those worried about saturated fat.

So here is a great vegetable soup for all those who will make that New Years diet resolution coming up soon! Happy Holidays ! Thanks for reading Blogsgotheart... Wishing you a safe and healthy Merry Christmas Season.

3 tablespoons of tomato paste
1 28 oz.can peeled plum tomatoes
6 cups chicken stock (or substitute same amount of vegetable stock)
1/2 cup chopped celery
1/2 cup chopped fennel optional
1 bag mixed vegetables or if you have leftovers use corn, cut green beans, carrots, pea's
1/2 cups chopped carrots
2 1/2 cups chopped potatoes with the skin on
1 large green zucchini, chopped, or substitute or mix with yellow squash
1 can dark kidney beans
1 can white northern or cannellini beans
1 teaspoon dried basil
2 teaspoon garlic powder
1 teaspoon dried oregano
1/2 cup chopped fresh parsley
1/2 cup chopped spinach
1/2 cup ditalini, orzo or other small pasta such as acini pepe boiled seperately
grated Parmesan cheese

In a very large sauce pot, add chicken broth, tomatoes, paste, bring to a boil. Add the vegetables and herbs. Simmer until all vegetables are soft about an hour Add boiled pasta of choice.Nothing better on a cold day to take the chill out enjoy~!!!!

Chicken Eggplant Primivara

2011-12-13T17:49:00.001-05:00

Very festive for the holiday season! It's healthy too!

If you choose healthy foods, chances are your body will like that answer. Here's a healthy vegetable and chicken sauce, you can pour over whole grain pasta, rice or eat this chicken vegetable stew with some whole grain bread. This is one healthy pot of flavor!

2 lbs of plum tomatoes, stems cut off put into the food processor
1 cut up washed eggplant diced
2 boneless skinless chicken breasts cut into chunks
1 yellow, 1 green and 1 red bell pepper sliced in chunks
1 teaspoon each, fresh basil, parsley, chopped garlic, dried oregano, and rosemary
salt, pepper to taste
pinch of cayenne
In a large sauce pan add 2 tablespoons extra virgin olive oil saute chicken until none of the pink remains. Add fresh processed tomatoes, add all herbs and spices, stir. Add all vegetables. Simmer for 1/2 hour on low till vegetables are tender.
Pour over favorite pasta, rice or whole grain bread.

Holidays Tips, Oatmeal Cookies and Healthy Eating

2011-12-09T21:05:00.004-05:00

Stay Active. Activities helps to burn calories and suppress cravings. Park further away and walk if you can. Make sure you stretch every morning. Get some extra calorie burning going. Remember you will be eating an extra cookie or two!
Watch out for Your Favorites. Your favorite food can lead into over eating. Alot of what you eat may be your favorites, that's ok, don't however waste calories on foods you really don't like and add extra calories to your diet.
Binging. Simply over eating is not good, you will feel tired and bloated.
Watch Your Portions. Use a smaller bowls and plates. This tricks your brain that you have finish your meal and you are full. Always measure out your food and never eat out of a bag you will eat much more.
Avoid Soda or limit them: Sugar turns into fat. It provides nothing but empty calories. Reduce consumption, if possible.
Avoid or Reduce Alcohol Alcoholic drinks such as beer contains high amount of calories. Avoid or reduce consumption if possible. Did you know that 4 oz of red wine is around 88 calories? Think about how small of an amount that is, it adds up quick!
Indulge in Seasonable Food. Try picking food fresh and natural foods. They will fill you up. Great snacks include carrots, celery, raw broccoli, vegetables and fruits are great alternatives.
Indulge in Something Other than Food. It is the holiday you will want to eat things you get once a year, it's ok in moderation, just remember you will be dissappointed on the work it will take later on to take it off. Try playing a game, even watch a movie with the family. Take a walk talk about old times and christmas past.
Dining Out : Ask your server to give you dressings on the side, steam vegetables without the butter and cut back on the calories you can eat more of the fun stuff, after all its the holiday and you have to enjoy the things life is worth living for! Have a great healthy and safe holiday, eat right using portion control.

Healthy Oatmeal Spice Cookies

1 tablespoon freshly grated orange zest
1 1/2 cups rolled oats
5 tablespoons unsalted butter, softened
1/3 cup granulated sugar
1/3 cup packed dark brown sugar
2 tablespoons freshly grated orange zest
1/2 cup light or dark molasses
7 tablespoons unsweetened applesauce
1 large egg yolk
1 teaspoon vanilla extract
1 teaspoon baking soda
1 1/2 teaspoons ground cinnamon
1 1/2 teaspoons ground ginger
1/2 teaspoon ground cloves
1/4 teaspoon ground allspice
1/4 teaspoon freshly ground pepper
1/4 teaspoon salt
2 1/4 cups whole-wheat flour

Preheat oven to 375 degree ovenLLine a large baking sheet parchment paper or a nonstick spray.

Grind oats in a food processer until they look like a fine powder, 1 to 2 minutes, scraping the sides as needed.

Beat butter and 1/3 cup granulated sugar in a large bowl with an electric mixer on medium-high speed for 5 minutes. Add brown sugar and 2 tablespoons orange zest and beat another 2 minutes. Add molasses, applesauce, egg yolk, vanilla, baking soda, cinnamon, ginger, cloves, allspice, pepper and salt mix well then slowly add the ground oats. Scrape down the bowl; with the mixer on medium, slowly add whole-wheat flour. Roll into balls. Place cookies about 1 inch apart on the prepared baking sheet.
Bake the cookies in batches around 10 minutes or until the edges are set and the tops are cracked, but the centers are still soft. Let the cookies cool on the baking sheet for 8 minutes. Serve warm or cool on a wire rack.

Festive Healthy Vegetable Egg White Omelet and Health Benefits

2011-12-05T18:45:00.000-05:00

Egg White Omelet

When deciding whether to include eggs in your diet, consider the recommended daily limits on cholesterol in your food:

If you are healthy, it's recommended that you limit your dietary cholesterol intake to less than 300 milligrams a day.
If you have cardiovascular disease, diabetes or a high low-density lipoprotein (LDL, or "bad") blood cholesterol level, you should limit your dietary cholesterol intake to less than 200 mg a day.

One large egg has about 213 mg of cholesterol — all of which is found in the yolk. Therefore, if you eat an egg on a given day, it's important to limit other sources of cholesterol for the rest of that day. Consider substituting servings of vegetables for servings of meat, or avoid high-fat dairy products for that day.

If you like eggs but don't want the extra cholesterol, use only the egg whites. Egg whites contain no cholesterol. You may also use cholesterol-free egg substitutes, which are made with egg whites. If you want to reduce cholesterol in a recipe that calls for eggs, use two egg whites or 1/4 cup cholesterol-free egg substitute in place of one whole egg.

I choose egg whites and still get the taste we love... here's the recipe:

4 eggs whites slightly beaten

2 tablespoon olive oil

2 tablespoon chopped red peppers or green

1/2 cup shredded zucchini

1 teaspoon minced garlic

1 teaspoon fresh chopped parsley

optional 2 tablespoons diced onion, 1/4 cup sliced mushrooms, sliced plum tomatoes or diced eggplant

In a medium size skillet, heat oil. Saute garlic or/and onions for two minutes, add the rest of vegetables using. Cook for four more minutes. Add the tomatoes, pour the egg whites on top. Cook until desired way you like your eggs. We prefer them well done. Serve with salsa or hot sauce.

Orange Glazed Marmalade Turkey and Cholesterol Levels What's Dangerous?

2011-11-27T09:51:00.008-05:00

Normal cholesterol levels and can be determined by looking at the following cholesterol level charts. You also see whether you are at your optimal goal or your relative risk level. These charts are based upon the recommendations of the National Cholesterol Education Program and the American Heart Association in combination with Web MD.

LDL Cholesterol

LDL (low-density lipoprotein) is known as "bad cholesterol." When there is too much LDL in the blood, it builds up on the inside of the blood vessels walls, making it more difficult for blood to flow freely. This increases the risk of hear disease and stroke.

LDL (BAD) CHOLESTEROL
Less than 100	Optimal Goal
100 - 129	Close to Optimal
130 - 159	Borderline High
160 - 189	High
190 or higher	Very High

HDL Cholesterol

HDL (high-density lipoprotein) is also known as "good cholesterol". HDL helps clear LDL away from blood vessels walls, decreasing the risk of heart disease and stroke.

HDL (GOOD) CHOLESTEROL
Less than 40	High Risk
40 - 59	Close to Optimal
60 or Higher	Optimal

Triglycerides (TG) are not the same thing as cholesterol. They are another type of fat often found in the body. TG are tested at the same time as cholesterol. Triglycerides make the blood more likely to clot. This can increase the risk of heart attack and stroke. TG can also lower the levels of HDL.

TRIGLYCERIDES
Less than 150	Optimal Goal
150 - 199	Borderline High
200 - 499	High
500 or Higher	Very High

Total Cholesterol

Total cholesterol (TC) refers to the total amount of LDL, HDL, and VLDL added together.

TOTAL CHOLESTEROL
Less than 200	Optimal Goal
200 - 239	Borderline High
240 or Higher

Healthy Foods that will lower Cholesterol:

Apples
Beans and Legumes
Blueberries
Brown Rice
Cinnamon
Cranberries
Garlic
Grapes
Oats
Pumpkin and Pumpkin Seeds
Salmon
Soy Products
Walnuts
Almonds
Avocado
Cholesterol-Lowering Margarines
Collard Greens
Dark Chocolate
Eggplant
Green Tea
Olives
Onions
Shitake Mushrooms
Tomato

Orange Glazed MarmaladeTurkey, Carrots and Potatoes with Herbs

1.5 to 1.75 pound boneless turkey breast roast, skin and fat removed
2 teaspoons mixed dried herbs (mix a combination of any/all – rosemary, basil, parsley, tarragon, chives, thyme, sage)
3/4 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon garlic powder
3 tablespoons sugar-free orange marmalade
1 pound potatoes scrubbed and cut in to slices or cubes (can use any type of potatoes)
1 tablespoon extra virgin olive oil
4 medium carrots, peeled and cut in to 1 inch sections, (you can also add broccoli, green beans whatever you like)

Preheat oven to 375 degrees.Spray a 9x13 inch casserole dish with cooking spray. Place turkey in the dish.In a small bowl, mix dry ingredients (herbs, salt, pepper, garlic powder). Rub half of mixture over the turkey.Spread marmalade over turkey.Stir potatoes, carrots and oil in to remaining herb mixture. Place vegetables in dish around the turkey. Bake for 1 hour.Remove from oven and let sit 5-10 minutes to allow juices to saturate through the foods.

Cauliflower and Health Benefits

2011-11-21T19:45:00.000-05:00

Cauliflower is a member of the 'white' family in terms of fruits and vegetables. Included in this group are other natural foods such as bananas, mushrooms, onions, and garlic. Cauliflower contains allicin, which can improve heart health and reduce the risk of strokes, and selenium, a chemical that works well with Vitamin C to strengthen the immune system. Cauliflower can also help to maintain a healthy cholesterol level.

Folate is also found in cauliflower, which is a B vitamin that is needed for cell growth and replication. For this reason, it is often recommended that women who are pregnant or may become pregnant eat significant amounts of cauliflower in order to help their unborn children develop properly.

Of course, cauliflower is an excellent source of fiber, which helps to improve colon health and can even help prevent cancer. And, most recently, it has been discovered that cauliflower, as well as other cruciferous vegetables, such as brussel sprouts and cabbage, contain indole-3-carbinol, a substance that can affect the metabolism of estrogen in the body, and prevent breast and other female cancers.

Healthy Cauliflower Casserole:

3 large potatoes, peeled and sliced

1/2 small head cauliflower, coarsely chopped

1 teaspoon olive oil

1 clove garlic, chopped

1/2 teaspoon each garlic powder, parsely, oregano

1/2 cup chicken broth

1 cup shredded reduced-fat cheddar cheese or fat free cheese ( you can use more if you wish)

Preheat the oven to 350°F.

Bring a large saucepan of water to a boil over medium-high heat. Add the potatoes and boil for 15 minutes, or until fork-tender. Remove to a bowl; do not drain the water from the pot. Add the cauliflower to the pot and boil for 5 minutes, or until fork-tender, drain. Place cauliflower in the bowl with the potatoes. Mash with a potato masher or an electric mixer on medium speed ,add herbs, broth, sour cream and mix together.

Spoon half of the potato mixture into a baking dish. Sprinkle lightly with some of the cheese. Saving the most for the top.

Bake for 10 minutes, or until heated through and the cheese has melted.

Bean Soup and Health Benefits Recipe

2011-11-16T16:11:00.001-05:00

Beans are very good for you! And, yes, beans are loaded with carbs, but they're the complex, good kind that help provide energy to your muscles and brain. Kidney Beans: Along with lots of fiber and protein, kidney beans are an excellent source of the trace mineral, molybdenum. This mineral helps detoxify sulfites, a type of preservative added to many foods (and to which many people are sensitive), from the body. Pinto Beans: "Pinto" is Spanish for "painted," which refers to the pinto beans' splashes of color. They're rich in antioxidants, fiber, protein, molybdenum, folate, manganese, vitamin B1, phosphorous, iron, magnesium, potassium and copper. Navy Beans: Navy beans got their name because they were a staple food of the U.S. Navy in the early 20th century. They're rich in fiber, protein, folate, manganese, vitamin B1, phosphorous, copper, magnesium and iron. Black Beans: Also referred to as turtle beans, black beans are loaded with antioxidants and fiber, and are an excellent source of high-quality protein. So take your pick they are all healthy!

1 pound packaged dried beans
1/2 teaspoon kosher salt
8 cups reduced-salt chicken broth
1/2 cup chopped celery leaves

2 pounds ham chopped

1/2 teaspoon black pepper

salt to taste

Pick over the beans, rinse them, and place them in a 5 quart crockpot on low overnight.

The next day, drain and rinse the beans, and place them back in the crockpot. Stir in the chicken broth, ham , black pepper, celery leaves and salt. Bring to a boil over medium heat, and reduce the heat to a simmer.

Place on high for 4 hours, stir every hour. Serve with low fat crackers.

Pumpkin Health Benefits and Recipes

2011-11-11T13:52:00.000-05:00

Pumpkin is incredibly rich in vital anti-oxidants and vitamins. This vegetable is very low in calories yet good source of vitamin A.
The plant is a "vine", creeper on the surface and needs alot of room to grow.
It is one of the vegetables which is very low calories; provides just 26 cal per 100 g and contains no saturated fats or cholesterol; but is rich a source of dietary fiber, anti-oxidants, minerals, vitamins. Recommended by dieticians in cholesterol controlling and weight reduction programs.Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E. and is required by the body for maintaining the integrity of skin and mucus membranes. It is also an essential vitamin for vision. Research studies suggest that natural foods rich in vitamin A helps body protect against lung and oral cavity cancers. Thus, it helps protect from "age related macular disease" (ARMD) in the elderly.Rich in B-complex group of vitamins like folates, niacin, vitamin B-6 thiamin and pantothenic acid. It is also rich source of minerals like copper, calcium, potassium and phosphorus.

Pumpkin seeds (click title for recipe instructions) are good source of dietary fiber and mono-unsaturated fatty acids which are good for heart health.

Roasting a Pumpkin

To bake a fresh sugar pumpkins are the best, cut in half and scoop out the seeds and strings. Place halves, hollow side down, in a large baking covered with aluminum foil and add a little water. Bake, uncovered, at 375
To freeze pumpkin puree. Freeze in zip lock bags with your spices in it and use for future pie recipes.

Pumpkin Smoothies

1/2 cup pumpkin
3/4 cup milk
1/4 teaspoon cinnamon
1/8 teaspoon nutmeg
2 teaspoons brown sugar
4 ice cubes
Place everything in a blender. Blend until smooth.

Fresh Vegetable Stir Fry and Health Benefits

2011-11-07T00:04:00.000-05:00

If you are on a diet or trying to keep your cholesterol low and are looking for
a healthy recipe for dinner that is full of flavor, filling, why not try a stir fry?

Vegetables are fat free and low calorie and if you also use chicken, another low fat food, you can afford to serve the dish on a small portion of rice or pasta. Of course if you want to feel really virtuous you can skip the carbs altogether and, as vegetables are so efficient at filling you up, you won’t feel hungry.

The secret to a good stir fry lies in the preparation. Make sure all your ingredients are chopped up before you start. Separate your ingredients according to cooking time and the things that take longer to cook that need to go into the wok first.

2 cloves fresh garlic
4 red, yellow or green bell peppers cleaned seeded and sliced
1 lb fresh mushrooms sliced
baby corn
broccoli florets
2 zucchini cut in slices I used one yellow and one green squash
1 pound of fresh tomatoes put through the food processor keeping a little chunky
fresh parsley and basil
sea salt and fresh cracked pepper to taste
dash of cayenne pepper
1/4 cup Burgundy wine
3 tablespoons olive oil for stir fry

In a large electric fry pan or large fry pan on medium heat, add olive. After the oil is heated, add garlic, vegetables in order by how long the desired softness. Add the wine and cook 15 minutes more. Add to steamed rice, boiled pasta.

Healthier Apple Berry Crumble

2011-11-01T20:55:00.000-04:00

Blackberries are also rich in manganese and vitamin C. It is important to have adequate vitamin C as a lack of it can weaken our immune system, which in turn can make you stressed and run down. Other good sources of manganese and vitamin C are strawberries and raspberries.

Lower Cholesterol with apples! The pectin in apples lowers LDL ("bad") cholesterol. People who eat two apples per day may lower their cholesterol by as much as 16 percent.

Apple Berry Crumble

6 mcintosh or gala apples cut in slices
1 cup blackberries or blueberries
1/4 cup honey
1/2 cup chopped pecans
3/4 cup all-purpose flour
zest from 1 lime and juice squeezed
1/2 cup light brown sugar, packed
3 tablespoons unsalted butter, chilled and cut into small pieces
fat free vanilla ice cream or fat free whipped cream(optional)

Heat oven to 350° F. In a shallow baking dish, combine the fruits, honey, pecans, lime zest, and juice. Toss and set aside.

In a bowl, combine the flour, sugar, and butter. Using your fingertips, work the butter into the flour mixture until crumbly and sprinkle over the apples.

Bake until the apples are tender and the topping is golden brown, about 45 minutes. Remove from oven and let sit, covered, for 10 minutes. Serve warm, with ice cream if desired or fat free whipped cream.

Low Fat Mandarin Orange Coleslaw and Halloween Tips

2011-10-26T18:55:00.001-04:00

1/2 cup fat-free mayonnaise

2 tablespons cider vinegar

1 teaspoon Dijon mustard

2 teaspoons sugar substitute 1/4 tsp celery seed (optional)

1 16-ounce bag of ready-shredded coleslaw mix

3 or 4 oranges if you are using them for bowls see note below

1 cup mandarin or tangerine pieces

In a small bowl, whisk mayonnaise, cider vinegar, mustard, sugar and celery seed together. Empty coleslaw mix into a large bowl. Pour dressing on top and toss, fold in oranges. Use juice from oranges to thin out if too thick

Refrigerate until ready to serve.

Note:

For orange bowls, slice the tops off. Carve the faces, then remove the pulp with a spoon. Fill with coleslaw.

Have a Happy and Safe Halloween here are some food tips:

No matter how tempting, don't taste raw cookie dough or cake batter if it contains raw eggs. Harmful bacteria can be lurking in the raw eggs... so wait until the goodies are cooked.
Before playing bobbing for apples ( an all-time favorite Halloween game), reduce the number of bacteria that might be present on apples and other raw fruits and vegetables by thoroughly rinsing them under running water. As an added precaution, use a produce brush to remove surface dirt.
Keep bacteria away by keeping all perishable foods chilled until serving time. These include: finger sandwiches, cheese platters, fruit or tossed salads, cold pasta dishes with meat, poultry, or seafood, and cream pies or cakes with whipped-cream and cream-cheese frostings. Cold temperatures keep most harmful bacteria from multiplying.

Remember the 2-Hour Rule: Discard any perishables (foods that can spoil or become contaminated by bacteria if unrefrigerated) left out at room temperature for longer than two hours. When temperatures are above 90° F (32° C), discard food after one hour.

Signs of a Heart Attack for Woman and Sweet Potato Carrot Hazelnut Tapenade

2011-10-21T08:23:00.003-04:00

430,000 women lose their life to heart disease each year, a number that’s higher than the annual deaths among women from all cancers combined, according to The American Heart Association. Protect yourself and your family by eating right, exercising, lowering stress, getting good medical care, and recognizing symptoms that need attention.

It begins as a sharp, burning sensation in the chest, near the breastbone or ribs. But is the pain heartburn, or might it be a heart attack?

It's often difficult for people to tell the difference. If you get the pain between 30 to 40 minutes after eating certain same foods, it's probably heartburn. If it happens without eating, you need to investigate further, that may be heart disease related. Woman have had slight heart attacks and never knew it.

Sweet Potato Carrot Tapenade

(your going to be amazed at the flavors here!)

1 pounds carrots cleaned and cut into 1/2 inch pieces
2 teaspoons grated orange zest
2 medium sweet potatoes cut into 1/2 pieces

Tapenade:
2 tablespoons finely chopped hazelnuts toasted
1 clove garlic finely minced
1 teaspoon plus 1 tablespoon extra virgin olive oil
2 tablespoon calamata olive chopped
1/2 teaspoon salt
Mix all together and set aside.

Steam carrots and potatoes until very soft, 12 to 15 minutes.Meanwhile, combine hazelnuts, olives, orange zest, garlic and 1 teaspoon oil in a small bowl.Transfer the carrots and potatoes to a food processor; add the remaining 1 tablespoon oil and salt. Process until smooth. Serve each portion with a spoonful of the hazelnut tapenade.

That's it enjoy!

Low Fat Blueberry Cinnamon Muffins and Health Benefits

2011-10-15T00:13:00.010-04:00

1 cup unsweetened blueberries (fresh or frozen)
1 3/4 cups all-purpose flour
2 1/2 teaspoons baking powder
1/3 cup Splenda granular
1/4 cup Egg Beaters egg substitute
1/4 cup unsweetened applesauce
1/2 cup nonfat milk (skim)
1 tablespoon Splenda granular (to top muffins)
1/2 teaspoon cinnamon

Heat oven to 350. Spray muffin tins with canola or other brand cooking oil non stick spray and set aside.

In large bowl, sift flour. Add baking powder and the 1/3 cup Splenda. Mix together.
In another bowl, mix the Egg Beater egg substitute, apple sauce and milk.
Combine the wet mixture into the flour mixture. Stir just enough by hand to mix together then add the blueberries.
Pour batter into the prepared muffin tin, filling each cup about 2/3 full. Use the last tablespoon of splenda mixed with cinnamon to sprinkle on top of each muffin and bake for 17 minutes, or until tops are light brown.After baking, allow muffins to cool before removing them from the tin.

Blueberries and Health Benefits:

The highest antioxidant capacity of all fresh fruit.
Neutralizes free radicals which can affect disease and aging in the body.
Aid in reducing Belly Fat and After 90 days, in a study rats with a blueberry-enriched diet had less abdominal fat, lower triglycerides, lower cholesterol.
Helps promote urinary tract health.
Been proved to preserve vision..

Heart Disease: The high fiber content, those brilliant anti oxidants and the ability to dissolve the ‘bad cholesterol’ make the Blue Berry an ideal dietary supplement to cure many heart diseases.

Bloating Belly, Menopause SomeTips That May Help

2011-10-08T00:26:00.001-04:00

Bloating due to stomach gas during menopause is one of the most common symptoms experienced in menopausal women. Menopausal women also typically gain additional fat around the abdomen because hormonal changes alter the way your body breaks down fat. These two effects can lead to feelings of bloating and discomfort. However, you can take steps to reduce bloating and menopause-related weight gain.

Here are a few things to keep in mind to keep from getting that bloating feeling and additional weight gain.

Reduce salt intake salt makes you retain lots of water which causes bloating
Avoid foods that cause lots of gas, including lentils, artichokes, wheat bran, carbonated beverages, milk and starch-containing foods. While the exact link between increased bouts of gas and menopause is unknown, a higher degree of women report experiencing gas symptoms during menopause.
Eat small meals during the day, fruit, carrots, celery. Snack on low fat foods, IE air popped popcorn,almonds. Did you know diet soda puts you at risk for heart disease? Try drinking selzer water with a splash of real juice in it.
Decrease your calorie intake by 200 calories during menopause.
Get into a cardio program, arobics, Wi fit, walking, jogging, cycling, exercising on an elliptical or swimming.

Try a recipe roasting on a baking sheet with all your favorite fresh vegetables. A medley of carrots, zucchini, broccoli, tomatoes, peppers. Spray with cooking oil and bake @400 degree hot oven, till roasted to your liking. You can sprinkle garlic powder, salt, pepper, cayenne pepper and any herbs of your choice.

Update on Red Wine Healthy Benefits?

2011-10-07T08:49:00.001-04:00

October 2011 in FASEB journal , shows that resveratrol, the "healthy" ingredient in red wine, stops breast cancer cells from growing by blocking the growth effects of estrogen. This discovery, made by a team of American and Italian scientists, suggests for the first time that resveratrol is able to counteract the malignant progression since it inhibits the proliferation of hormone resistant breast cancer cells. This has important implications for the treatment of women with breast cancer whose tumors eventually develop resistance to hormonal therapy.
"Resveratrol is a potential pharmacological tool to be exploited when breast cancer become resistant to the hormonal therapy," said Sebastiano Andò, a researcher involved in the work from the Faculty of Pharmacy at the University of Calabria in Italy.

Is a glass of Cabernet Sauvignon or Pinot Noir your guilty pleasure after a grueling day's work? If your goal is a healthy, fit body, a red-wine habit is not the worst vice in the world.

Red wine, which is rich in antioxidants and polyphenols(compounds found in the skin of grapes and other plants) including powerful resveratrol, looks like blood. "When you drink it, you're really loading up on the healthy stuff that protects against destructive things in the blood, like LDL cholesterol, which can cause heart disease. There's also a blood-thinning compound in red wine, so it reduces blood clots, which are associated with stroke and heart disease.

If you drink alcohol, do so in moderation. This means an average of one to two drinks per day for men and one drink per day for women. (A drink is one 12 oz. beer, 4 oz. of wine, 1.5 oz. of 80-proof spirits, or 1 oz. of 100-proof spirits.)

If you have been following the discussions on the French paradox you are already familiar with the link between red wine and reduced risk of heart disease. It seems that the French eat those delicious creamy pastries; cheese is a whole course at dinner; and a buttery croissant... sometimes with butter, perhaps with a bit of cheese or meat sausage, is a regular breakfast item.

It seems that folks who grow up in France tend to have less clogged arteries and are less obese than Americans or Brits. For years this has been attributed to red wines' health benefits – specifically the compounds catechins and resveratrol, called polyphenols, found in red wine. Polyphenols are found in dark chocolate, apples and cranberries, tea and coffee also. These chemicals also have antioxidant or anticancer properties.

Here are three more reasons that studies showed that red wine would benefit you:
Hypertension: Excessive alcohol consumption is generally considered a risk factor for hypertension. However, there is some evidence of favorable effects of red wine on blood pressure. Two glasses of red wine ( 4oz ), taken together with the meal, lower post-meal blood pressure in hypertensive persons.

Kidney stones: Red wine intake reduces the risk of kidney stone formation.

Alzheimer's disease: Moderate wine drinking correlates with a lower risk for Alzheimer's disease. Researchers found that resveratrol, a red wine polyphenol, produces neuroprotective effects.

So I am not going to tell everyone to start drinking and you can form your own conclusions, but if you already drink alcohol and at risk, it's definitely worth looking into.

Breast Cancer Awareness Month Fruits,Walnuts Benefits with a Recipe

2011-10-03T09:30:00.001-04:00

Please visit "A site for Woman" such great information, get your screening this month girls... and support the cause .

Also check out this site Making Strides you can make a difference in your local areas.

Although the exact causes of breast cancer have yet to be identified, the risk increases gradually with age and for certain people there may be a family hereditary (genetic) component.

Doctors know that 1 in 10 women will develop breast cancer at some point in their lives.
Three-quarters of women who develop it do so after the menopause.
Some other things are known to increase the risk such as early puberty/late menopause, not having children or having a first child after the age of 30 years.
The risk can actually be lower if you have a short menstrual life, large family or first child before age 18 years.

How serious is Breast Cancer?

Breast cancer is potentially a very serious condition and can be life-threatening.

Early detection of breast cancer is therefore vital as it increases the chances of successful treatment.
Community screening programmes and mammograms are key to early detection and are integral tools in the fight against breast cancer.
Self-examination is also important and women should check their breasts regularly. If there are any changes in size or shape, lumps, tenderness or nipple discharge then a healthcare professional should be consulted.
More info click Breast Cancer.Org

A new study suggests women who eat diets rich in fruits, vegetables, legumes and nuts, fiber-rich grains, and low-fat dairy have a lower risk of developing certain types of breast tumors. The evidence that blackberries could be beneficial in fighting breast cancer is derived in part from studies of other berries, as well as of blackberries in particular. Walnuts have also been studied to show benefits in fighting breast cancer.

Here's a healthier snack to try:

Maple Coated Nuts

4 cups walnuts

1/2 cup maple syrup

2 tablespoons sesame seeds

Combine walnuts and maple syrup in a large bowl; mix until evenly coated. Stir in sesame seeds.

Spread on non-stick, or parchment paper-lined baking sheet. Bake at 325°F for 25 minutes, stirring twice, until walnuts are lightly browned.

Cool on baking sheet; walnuts will become dry and crunchy as they cool. Store in airtight container in refrigerator.

Heart Conditions, Endocarditis Precautions and a Healthy Diet

2011-09-29T08:05:00.004-04:00

I come from a family of heart disease. Mom, dad, two brothers, all have had it. Mom, dad and both brothers and myself have had high blood pressure. Both mom and dad had strokes, now passed on. My oldest brother who two years a ago had triple bypass and aortic valve replaced. My younger brother triple bypass at forty six, he is now sixty six.
Recently my older brother, who is about to turn seventy, three years post surgery with valve replacement, has encountered Endocarditis. A infection of the inner lining of the heart. The one of many causes of this, is bacteria that goes into the bloodstream that can come from your mouth, it can be simple dental procedures. Being he has had a valve replacement, he was at higher risk.

Very important to make sure you are taking medication a few hours before any dental surgery, never dismiss the fact that something can enter the body through your bloodstream that can damage your heart. He did not take it before a bonding procedure and that could have caused his illness.
It is very important if you have symptoms of fever, rash, confusion, fatigue, chills to get to a doctor. He thought he had the flu. My brother didn't act upon those signs, ended up having a stroke causing a car accident as well. After several tests, if you are lucky enough (as he was) the valve replaced was not damaged from the bacteria produced, then antibiotic treatment will be administered through IV in the hospital then for several weeks after that.
His treatment procedure was basically a catheter wire that leads into the heart with antibiotics. Then for several weeks after being discharged he would be on antibiotics. Pay attention to everything after surgery your doctors tell you to do. Missing a dose of medicine can compromise that surgery. Take nothing for granted.
Learn the warning signs, read everything you can and don't wait. Endocarditis can be fatal if not treated.
Some important things to remember, have good oral hygiene, try to avoid dental procedures that include cutting. Healthy gums are important. Taking your medications as prescribed are also important. Also do not disregard bleeding gums, injections, pierced tongues etc, the mouth is a harbor for bacteria. When in doubt if you are a valve replacement or heart patient, take your prescribed medications first as a precaution do not take it for granted.

Eat healthy foods, exercise and talk to you doctor. If you suspect you have any of those symptoms above go to the emergency room immediately. Don't assume you have the onset of flu. The good news is after 6 weeks of intervenous drugs straight into his heart he fully recovered with no additional surgery needed. Know your body and the warning signs. Flu like systems in heart recipients along with fever needs immediate attention, especially if you had any dental procedures recently without taking your prescription.

Here is a typical day of healthy heart diets:

Breakfast
1 cup cooked oatmeal, sprinkle with 1 tablespoon cinnamon and chopped walnuts
1 banana
1 cup skim milk

Lunch
1 cup low-fat (1 percent or lower) plain yogurt with 1 teaspoon ground flax seed
1/2 cup peach halves
5 Melba toast crackers
1 cup raw broccoli and cauliflower
2 tablespoons low-fat cream cheese, plain or vegetable flavor (as a spread for crackers or vegetable dip)
Sparkling water

Dinner
Grilled turkey burger (4 ounces) with a whole-grain bun
1/2 cup green beans with toasted almonds
2 cups mixed herb salad greens
2 tablespoons low-fat salad dressing
1 tablespoon sunflower seeds
1 cup skim milk
1 small orange

Baked Apples and Health Benefits

2011-09-24T06:49:00.001-04:00

The variety of health benefits supplied by apples is huge and very encouraging. This fist-sized snack that needs little preparation - unless they are being cooked - is packed with health-boosting properties:

Help protect bone health
Help prevent asthma, heart disease, and cancers such as lung, breast, colon, and liver
Pectin in apples can help to lower LDL cholesterol
Good for diabetes and weight management
Good source of vitamin C
Good source of soluble and insoluble fiber
Excellent source of flavanoids and antioxidants

Remember the best nutrients of an apple is in the skin, make sure you wash them first too!

Healthy Baked Apple Recipe

1/2 lemon

4 tablespoons promise margarine, softened

3/4 cup whole-grain cereal with dried fruit (recommended: Mueslix)

2 tablespoons dark brown sugar

1/4 cup chopped walnuts

4 mcintosh or other tart style apples

Heat the oven to 425 degrees F.

Trim the tops and scoop out the center and the seeds of each apple and rub the edges of the trimmed fruit with the lemon. In a medium bowl, combine the butter, cereal, sugar, and walnuts. Fill the apples with the cereal mixture. Set the apples upright in muffin tins and bake until tender and bubbly, about 20 minutes.

Fresh White Bean Tomato Sauce and Health Benefits

2011-09-16T08:38:00.002-04:00

Here's my favorite homemade Healthy Recipe for Beans in place of meat:

1 small bag or package of dried bean made in crock pot ( or your own method see below for instructions) I prefer Great Northern or any white bean. An alternative is using canned beans of choice rinsed several times, using three cans total.
(Here is my easy was to make dried beans overnight in a crock pot see instructions here)

2 pounds of washed fresh plum tomatoes put through the food processor with skins and all leaving some chunks. Transfer to a bowl.

1//4 cup fresh basil leaves
1/4 cup fresh parsley
2 stalks of fresh celery with leaves on
4 cloves of garlic cleaned
2 cups of homemade low sodium chicken (instructions for broth click here) broth or canned
1 can of tomato paste
salt pepper to taste
pinch of cayenne
optional 1 package of fresh cooked spinach can be added or fresh cooked escarole separately cooked in boiling water.
add extra water if sauce gets too thick for your preference
In a food processor, add celery, garlic, herbs, pulse till fine. In a large sauce pot add two teaspoons extra virgin olive oil. Place contents in the food processor into the oil, saute all together for 2 minutes. Add tomatoes, paste, broth, rest of seasonings to taste. Stir together, mix evenly.
Add the beans simmer on low for 1 1/2 hours.
This now can be used to pour over cooked whole wheat pasta such as baby shells, penne or even spaghetti, other choices would be brown rice, mashed potato or very good over crunchy Italian bread.
Delicious and healthy.

Interesting fact behind beans:
Legumes are often called poor peoples meat. Many legumes, especially soybeans, have been very impressive to the diet concerning health benefits. Diets rich in legumes are being used to lower cholesterol levels, improve blood glucose control in diabetics, and reduce the risk of many cancers.
So, it's time to add more beans to your diet!