Healthy Food Daily

Growing your own food is good for the soul and the bottom line

noreply@blogger.com (Sweet Teddy 299) — Sat, 03 Apr 2010 06:19:00 +0000

It’s been said anyone can have dirt but gardeners have soil. Well, that soil’s ready to be tilled and the benefits of gardening ripe for the planting.

“Gardening is not new, but it is important that we reclaim that life skill,” said Susan Richardson, director of the Community Garden Partnership, a program of Goodwill Industries of North Central Wisconsin. “It’s pure and simple fact we are facing in our world the potential that as good as we are about producing food, we are not producing the kinds of food we need to sustain our health. When you’re growing it yourself, you’ve got a little bit more control.”

Households today are growing their own food for a number of reasons, according to The Impact of Home and Community Gardening In America, a research study of 2,559 households conducted in 2009 by Harris Interactive for the National Gardening Association.

Those reasons include: better-tasting food (58 percent), to save money on food bills (54 percent), for better quality food (51 percent) and to grow food they know is safe (48 percent). A total of 34 percent of food gardening households said the current recession motivated them to grow food last year.

But “probably the most important benefit is the fact that it’s fun,” said Jim Beard, who is fortunate to have his passion for gardening as his job as landscape architect and horticulture instructor at Fox Valley Technical College in Grand Chute. “It’s a recreation of sorts. It’s a hobby of sorts. It’s a diversion from what we normally do.”

And there are other benefits, benefits worth celebrating as we head into April.

Nutritionally Sound

“We don’t refer to ‘healthy,’ we call it good food,” Richardson said of plants consumed from a garden.

She suggests planting heritage or heirloom seeds, which are non-modified, open-pollinated, diverse seeds that have been passed on from generation to generation.
“Then you’re getting real nutritional value out of the seed,” she said. “The other thing is it’s probably a good idea for people to start small and do some things they know would be enjoyable, not just for the children in the family but also the adults.”

Beard is encouraged by the strong movement back to organics, defined by the United States Department of Agriculture as the use of materials and practices that enhance the ecological balance of natural systems and integrate the parts of the farming system into an ecological whole.

“There are those who think organics is a new paradigm,” he said. “Actually the new paradigm is the synthetics we’ve used for the last 60 or 70 years. Organics was the standard. … What we’re trying to do is re-establish some of those natural things.”

Save Some Money

The recession hit the country hard the past year or so. To ease the pain, Americans turned to food gardening in increased numbers. Many saw food gardening as a way to make ends meet financially, eat better and help others.

Buying organic produce at farmers markets and health food stores can cost up to 50 percent or more above the regular supermarket, according to www.gardeningknowhow.com. By growing your own, you’ll save money.

Teaching Tool

Gardening gets children out of the house, back in touch with nature and teaches them a thing or two, said Ann Hiltunen, education coordinator at the Gardens of the Fox Cities, which offers a summer-long gardening program called Marvin’s Gardens for children ages 5 to 12.

Participants care for a small plot they plant with vegetables, flowers and herbs.
“With gardening, you’re doing a lot of different disciplines,” Hiltunen said. “You’re doing science from insects to composting. Math — you have to measure different things like the height of the plant, and a lot of times you’re charting to keep track of how many of those seeds germinate. …And you’re keeping your journal. So we’re using a lot of different disciplines, it’s not just gardening.”

Community Garden Partnership has had five neighborhood teaching sites in the community for the last three years.

“Our children do not have that skill base,” Richardson said. “We are close to two generations removed from them knowing how to grow their own food. A hundred years ago, 96 percent of all American households grew their own food. We are down below 1 percent.”

Stress Buster

In addition to getting your daily dose of vitamin D, an immune system regulator that’s said to be linked to the feel-good chemicals in the brain, gardening helps people feel more grounded.

Planting a garden is like creating an oasis away ffrom a hectic life, and a safe place to take out one’s frustrations. And you can burn upwards of 300 calories an hour while gardening.

“We don’t have to tell you how good (gardening) is for you,” Richardson said. “Everyone knows that. When you’re outside, you’re feeling a lot better.”

It’s said approximately 300 calories an hour can be burned just by gardening. You’ll get leaner and have a beautiful landscape to show for it. Gardening is said to lower blood pressure and cholesterol or prevent diabetes, heart disease, depression and osteoporosis when done on a regular basis.

Gardening also gives all major muscle groups a good workout and works out the brain as you plan garden designs and absorb information from resource materials.

But this isn’t the reason Richardson is a proponent of gardening.

“I would garden because I would want to know what my food was containing, what the nutritional value of my food was and I would also want to regain that agrarian skill base,” she said.

Hiltunen also feels gardening knowledge passed along to children just might aid in the fight against childhood obesity.

“Childhood obesity is just a huge problem,” Hiltunen said. “I just looked at the research for the University of Wisconsin-Extension; this may be the first generation that may not be outliving parents because it’s becoming such a huge issue.”

Foods to Feed Your Libido

noreply@blogger.com (Sweet Teddy 299) — Tue, 02 Feb 2010 16:16:00 +0000

Health Magazine Editor Points to Several That Could Add Some Spice to Your Sex Life

AVOCADOS

What you need: monounsaturated fats in avocados

Why you need it: To keep your heart healthy and strong. Most of us get too many saturated fats from our diet, and not enough monounsaturated fats-avocados are a great source.

What it does to your libido: With a healthy heart, blood flows to all the right places. And as it turns out, men with underlying heart disease are twice as likely to suffer from erectile dysfunction.

ALMONDS

What you need: Nutrients and minerals found in almonds, like zinc, selenium and vitamin E.

Why you need it: Important for female sexual health and reproduction. Vitamin E is necessary to make both estrogen and testosterone.

What it does to your libido: Increases passion, acts as a sexual stimulant and aids in fertility.

STRAWBERRIES

What you need: Folic acid found in strawberries

Why you need it: helps prevent birth defects in women and is tied to high sperm count in men.

What it does to your libido: Aids in reproduction. Also, the color red is known to boost the libido; in fact, a 2008 study found that men find women sexier when they wear red.

A bonus: If you dip the strawberries in dark chocolate, you'll reap double benefits. Use chocolate that is 70 percent cocoa. This high-quality, slightly bitter chocolate contains flavonoids (natural chemicals with antioxidant properties) that improve blood vessel function. Enjoy an ounce or two a day to increase libido.

FIGS

What you need: Soluble and insoluble fiber found in figs

Why you need it: Important for heart health, and also curbs hunger

What it does to your libido: Again with a healthy heart, blood flows to all the right places. Especially important for women, high-fiber foods fill you up, which means you can maintain a healthy weight that makes you feel and look sexy.

CITRUS

What you need: Antioxidants, vitamin C, and folic acid

Why you need it: Men's reproductive health. The antioxidants in Vitamin C only have a very short lifespan once they enter our bodies, so males need to have a consistent intake to reap the benefits of citrus. Since most of us aren't eating enough fruits and vegetables, it's a good idea to pay close attention to the amount of citrus you eat.

What it does to your libido: When he's healthy, your man will be able to perform in the bedroom. Heart disease and poor circulation adversely affect a man's performance.

SEAFOOD

What you need: Zinc and omega-3 fatty acids found in oysters and other fish like wild salmon and herring.

Why you need it: Heart health and production of sex hormones. You don't get enough omega-3 fatty acids from your normal diet, so adding more will help you boost sex hormones even more.

What it does to your libido: Oysters are one of the best sources of libido-boosting zinc, which is key for making estrogen and testosterone (a bonus for both sexes). Wild salmon and herring help keep your heart healthy, which means, as we learned with avocados, blood flows to all the right places.

Really clever healthy food packaging

noreply@blogger.com (Sweet Teddy 299) — Sat, 30 Jan 2010 15:55:00 +0000

Really clever healthy food packaging

Stereotype by Daizi Zheng is a series of creative food packaging designed to encourage people to change their bad eating habits. The project includes carrot sticks packaged like cigarettes, blueberries in a blister pack, and celery sticks in a familiar french fry carton.

While this clever packagic tactic may encourage people to rethink their relationship with healthy food, those blueberries have to be hard to pop out without making a mess.

Most Fast-Food French Fries Cooked in Unhealthiest Oil

noreply@blogger.com (Sweet Teddy 299) — Fri, 22 Jan 2010 15:24:00 +0000

Most French fries served in U.S. restaurants are immersed in corn-based oil — usually considered the worst oil for human health — before they’re fried, according to the authors of a new study.

Corn oil contains copious amounts of saturated fat, known to contribute to heart disease.

This type of oil is also low in monounsaturated fat, which most Americans need more of, and high in polyunsaturated fat, which, in too-large quantities, can lower HDL (“good”) cholesterol along with LDL (“bad”) cholesterol, said Karen Congro, a registered dietician and director of the Wellness for Life Program at The Brooklyn Hospital Center in New York City.

Congro was not involved with the new study, published online this week in the Proceedings of the National Academy of Sciences.

The same research group that performed this study reported in November that corn, which has been linked to obesity, is a prime ingredient in almost all fast-food sold in the United States, either directly or through animal feed.

Chain restaurants are not required to provide “specific” information on ingredients in the food they offer, while small businesses do not have to provide any information at all.

“Restaurants don’t tell you what they’re using and, even if you ask them, they will be very cagey,” Congro said. “It will be a blend, but the blend is never a blend of anything you want to use.”

French fries are particularly worthy of study, said the authors, from the University of Hawaii-Manoa, because they contribute 20 percent of the calories from a fast-food meal via the fat in the frying vat.

And Americans get about one-third of their total calories from restaurants.

The authors focused their attention on the saturated fat content of corn oil, which is higher than in canola, sunflower or safflower oils.

The researchers bought French fries from 68 of the 101 national fast-food restaurants represented on the island of Oahu, including McDonald’s, Wendy’s, Burger King and others, as well as from 66 small businesses. Then they measured carbon isotope composition of the oil used to fry the food.

Almost seven out of 10 of the national chains but only 20 percent of the small businesses sold fries dipped in corn oil. Eleven percent of small businesses and 7 percent of chains used blends containing more than 50 percent corn oil, the researchers found.

The authors speculated that larger conglomerates are able to negotiate economical deals to purchase large quantities of oil from suppliers.

Corn oil content ranged from 16 percent on the low end for McDonald’s, to 36 percent and even 50 percent and up in other eating establishments.

Danya Proud, a spokeswoman for McDonald’s USA stated that, in May 2008, the corporation “completed the transition to a new canola-blend cooking oil in our 14,000 U.S. restaurants. This blend of canola, corn and soybean oil allows us to serve fried menu items with reduced levels of trans fat and saturated fat, while delivering the same great taste our customers expect from McDonald’s.”

Even if dipped in relatively healthy oils, though, French fries aren’t high on any nutritionist’s list of preferred foods.

“French fries aren’t exactly the most healthy food … and we all know that eating too much of anything is not a good thing,” said Marianne Grant, a registered dietician and certified diabetes health educator at Texas A&M Health Science Center Coastal Bend Health Education Center in Corpus Christi.

“We try to steer people away from foods like this,” Congro added.

Leeds food project for Jamie Oliver

noreply@blogger.com (Sweet Teddy 299) — Thu, 14 Jan 2010 16:20:00 +0000

HE'S the celebrity chef who has made it his mission to bring healthy food to the masses.

Now Jamie Oliver's latest Ministry of Food project is set to open in Leeds.

It will be the third of the schemes which provide cookery courses, teaching people how to make healthy, balanced meals in a bid to tackle the nation's obesity crisis.

It is estimated diseases related to people being overweight or obese will cost the NHS in Leeds £204.9m this year.

The city's Ministry of Food will be in Leeds Kirkgate Market – the first to be based in a market.

Other schemes in Rotherham and Bradford offer morning and afternoon cooking lessons with a lunchtime cooking demonstration. A similar timetable may be developed in Leeds.

Ten-week cookery courses will be delivered by staff trained by Jamie Oliver's team in a specially developed kitchen.

Courses start with how to boil an egg and end with how to make the perfect Sunday roast.

By using ingredients bought from the market, it is hoped participants will then pass on what they've learned to family and friends.

This was a key part of the way Jamie taught cookery skills to the people of Rotherham through his TV series Jamie's Ministry of Food.

NHS Leeds and Leeds City Council have teamed up to create the facility, which will also provide a HealthPoint to give health and lifestyle advice.

Emma Croft, obesity, food and physical activity lead at NHS Leeds, said: "I am delighted the Ministry of Food project is coming to Leeds. It will be a great addition to the city, the market and all those that use it.

"Ministry of Food is all about getting people cooking again and to show that anyone can learn to cook healthy and nutritious meals on a budget.

"All the recipes demonstrated on site will use produce mostly bought from stalls in the market.

"This will support the sustainability of Kirkgate Market and ensure that people on the cookery courses can get everything they need to make the same meals at home."

Coun Andrew Carter, leader of Leeds City Council and executive member responsible for Kirkgate Market, added: "This is a fantastic initiative which will be a great boost to Kirkgate Market.

"Everyone who shops there knows that the market sells some of the freshest and most varied food at the lowest prices.

"I am sure the market will extend a warm welcome to the Ministry of Food when it arrives in summer and that the project will be a huge success."

Health reform bill could penalize people who don't go to the gym, lose weight, stop smoking

noreply@blogger.com (Sweet Teddy 299) — Mon, 11 Jan 2010 13:23:00 +0000

WASHINGTON -- Going to a company-sponsored gym or smoking-cessation workshop makes for a healthy society, as every member of Congress seems to agree. But if your company or insurer offers a wellness program and you don't go, should you have to pay higher insurance rates than those who attend?

That's the crux of little-noticed dispute within Washington that has the nation's major health-care organizations up in arms. The Senate version of health care reform legislation, they say, has provisions that could penalize people not only for refusing to go to health screenings or exercise programs, but also those who attend but still keep smoking or don't bring down their blood pressure or body-mass index.

This could undo a key objective of health reform: to keep people from paying more for insurance based on health factors they may be unable to control.

"This is huge problem," said Karen Pollitz, a health policy professor atGeorgetown University.

The goal of wellness programs is not the issue, both she and Dick Woodruff, senior director of federal affairs for the American Cancer Society's Cancer Action Network, say.

"We're all for workplace wellness, where you have time out to go to the gym or you have a gym on premises or you have healthy food in the workplace," Woodruff said. "That stuff is good. But when you take it to the next level and make it punitive, that's where it's wrong."

Potentially, people with genetic pre-dispositions toward weight gain, high blood pressure or diseases could be penalized for not meeting health-improvement goals, he and others from disease-prevention groups said. The bill would not require employers or insurers to charge the assessments, but health advocates and lobbyists say the practice would be inevitable.

The legislation would allow exceptions if a doctor said it was "unreasonably difficult" or "medically inadvisable" for a patient to satisfy a program's health standard. But employers or insurers then could require alternative measures or treatments or periodic screenings.

Patients' privacy would also be violated, some say. What was once between you and your doctor now would be between your doctor and your employer.

More than 110 organizations agree, including the nation's leading groups seeking research funding and cures for heart disease, Alzheimer's, epilepsy, cerebral palsy and diabetes. In a Dec. 21 letter to members of Congress, the groups urged lawmakers to use the coming discussions between Senate and House negotiators to "close the loophole."

Health-screening and wellness programs linked to insurance are not new. Federal regulations approved by President George W. Bush in 2006 allowed companies to charge individuals as much as 20 percent of the cost of insurance if they did not join their employers' wellness plans. Employees are generally told they have a chance to save on insurance costs while staying healthy.

Critics say the goal is fine, but not if it creates a backdoor way to shift costs to less-healthy people or those who lack time or transportation to get to the gym.

The Senate bill would allow penalties as high as 30 percent of the cost of insurance -- easily a $4,000 penalty for those in a family plan. But penalties could rise as high as 50 percent, or more than $6,600 under current insurance costs, if the secretaries of Health and Human Services, Labor and Treasury "determine that such an increase is appropriate," the Senate bill says.

The Senate bill also could extend penalties to the individual insurance market, which is expected to grow by millions. The legislation would establish pilot wellness programs -- and allow for non-participation penalties -- for the individual market in up to 10 states, Pollitz said.

That could wipe out any savings that low-income individuals would get through health-reform subsidies, Pollitz added. While they might only have to pay hundreds of dollars for their insurance, they could be assessed thousands of dollars through the wellness fines.

It is unclear how this will be resolved, since the House of Representatives health-care legislation, while promoting wellness, does not have the penalties. U.S. Rep. Vic Snyder, a doctor from Arkansas, said he considers prevention and wellness programs "very, very important," but it would be unfair to punish people who can't get results.

"I have known cardiac surgeons who cannot quit smoking," Snyder said. "It's an incredible addiction."

The issue, first noted by a Consumer Reports health blogger, has gained little attention, although a letter sent Wednesday from AARP to congressional leaders might change that. Addressing a number of health-reform issues, AARP CEO A. Barry Rand pointed out the Senate provisions and said, "Charging more based on health status is a practice that must end once and for all."

Sen. Sherrod Brown, an Ohio Democrat active in health legislation, is monitoring the issue, spokeswoman Meghan Dubyak said. She said the provision came from extensive negotiations in the Senate health committee, and "is aimed at encouraging more Americans to participate" in workplace wellness programs.

It "is not intended to create a loophole for medical underwriting, which Sen. Brown strongly opposes," she said. Brown "is working with his colleagues and communicating with House and Senate leadership to ensure that the final provision achieves its intended goals: lowering health costs by encouraging prevention and wellness."

Promote Healthy Skin by Using Olive Oil

noreply@blogger.com (Sweet Teddy 299) — Sun, 10 Jan 2010 15:08:00 +0000

Many of you are going to cringe at the thought of applying olive oil directly to your face. After all, if oil is what clogs pores and causes acne then why would anybody want to slather the stuff on their face and how could it possible help rejuvenate our skin? Well, the simple truth of the matter is that olive oil can be used as a remedy for many different parts of our bodies, not just the face. And while choosing the right cosmetics and makeup tools can benefit anyone, the old adage that less is more applies to makeup. The less that you can get away with putting on, the better.

Olive oil can soften dry skin, alleviate chapped lips and actually combat acne and blackheads. Blackheads are caused by dirt and oil getting trapped in our pores and hardening. Theyre unflattering, especially if you have a ton of them, but olive oil can drastically reduce their numbers. When you leave the oil on your skin, it softens the dirt thats trapped inside your pores. This may not get rid of blackheads immediately but will provide a serious benefit in the ongoing struggle against them. Extra virgin olive oil works best and the best part is that its a natural remedy. You wont damage your skin by leaving olive oil on your face like you will by using pore strips.

If youre looking for a cheap and effective mask, create a moisturizing facial by combining olive oil, honey and an egg yolk. Beat them together until they are well blended and apply the mask to your face. Leave it on for 15 minutes and then wash it off with warm water. Your skin will feel soft and hydrated. Warm water is important because it opens your pores, letting the bad stuff drain out of them easier. Splash some cold water on your face when youre done to minimize your pores.

Combining Castor oil with olive oil is also a good option for your skin. Depending on your skin type, you will need to use more or less Castor oil accordingly. For people with oily skin, try a blend of 30% castor oil to 70% olive. Balanced skin can get away with 20% Castor and 80% olive; for dry skin, be careful when exceeding 10% Castor oil. Evidently, Castor oil dries out your skin; however, it is much more effective in cleaning and purging oil from your pores. I have combination skin so I use the simple formula of four tablespoons of olive oil for every single tablespoon of Castor oil. You may choose to keep a mixture for convenient use. If you are storing your combination in a jar or bottle, be sure to keep the container washed so that you dont introduce any bacteria.

This is a great combination that I use on a regular basis. You can buy olive oil from the grocery store and castor oil from most department stores. Use it on a regular basis, although dont overdo it. When your skin becomes dry then youll know that youre using it too much. If you wear makeup then I would strongly recommend investing in this treatment. You wont achieve perfect skin overnight, though you may be surprised to notice a huge impact that one deep cleansing massage has on your skin.

Tricolor Pepper Steak

noreply@blogger.com (Sweet Teddy 299) — Sat, 09 Jan 2010 10:53:00 +0000

Serves: 4

Ingredients

Sweet, savory sautéed onions and peppers with strips of steak in a mouth-watering sauce, all ready in 20 minutes using just one pan. This is destined to become one of your go-to dinners.

4 teaspoons canola oil
1¼ pounds top round, London broil or flank steak, thinly sliced
5 large assorted bell peppers (such as a mixture of red, yellow and green; about 2 pounds total)
1 large onion, sliced into half moons (about 3 cups)
4 cloves garlic, sliced
1½ cups low-sodium beef broth
¾ cup dry red wine
3 tablespoons low-sodium soy sauce
½ teaspoon freshly ground black pepper
1½ teaspoons cornstarch, dissolved in ¼ cup cold water
3 cups cooked brown rice

Instructions

Heat 2 teaspoons of the oil in a large skillet over medium-high heat. Add the beef and cook until browned on all sides, about 5 minutes. Transfer the meat with its juices to a plate.

Heat the remaining 2 teaspoons of oil in the same skillet over medium-high heat. Add the peppers and onion and cook, stirring occasionally, for 5 minutes. Add the garlic and continue cooking until the peppers are softened and onions are translucent, about 5 minutes more. Return the beef and juices to the skillet and add the broth, wine, soy sauce and pepper. Bring to a boil. Reduce the heat and simmer until the liquid has reduced by half, about 5 minutes. Stir in the dissolved cornstarch and cook until the mixture thickens, about 2 minutes. Serve over the rice.

Serving Size: 2 cups pepper steak plus ¼ cup sauce, ¾ cup brown rice

Calories: 540; Total fat: 14 g; Sat fat: 4 g; Mono fat: 6.5 g; Poly fat: 2 g; Protein: 39 g; Carb: 55 g; Fiber: 7 g; Cholesterol: 50 mg; Sodium: 410 mg

Excellent source of: Copper, fiber, folate, iron, magnesium, manganese, niacin, pantothenic acid, phosphorus, potassium, protein, riboflavin, selenium, thiamin, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, zinc

Good source of: Vitamin K

DID YOU KNOW? Red, yellow and orange bell peppers are more than just brilliant, sweet and crunchy; they are outstanding sources of Vitamin C, with three to five times that of a medium orange.

Spicy Manhattan Clam Chowder

noreply@blogger.com (Sweet Teddy 299) — Sun, 06 Dec 2009 06:38:00 +0000

recipe ingredients

1 pint shucked clams or two 6-1/2-ounce cans minced clams
4 slices Beef bacon
1 cup chopped onion
1 cup chopped celery
1/2 cup chopped green sweet pepper
1/2 cup chopped red sweet pepper
1/4 cup chopped carrots
2 Tbsp. chopped shallots
1 14-1/2-ounce can tomatoes, cut up
2 cups finely chopped peeled potatoes
1 cup canned fat free chicken broth
1/2 tsp. dried basil, crushed
1/8 to 1/4 tsp. ground red pepper
1/8 tsp. ground black pepper
2 Tbsp. snipped parsley

recipe directions
Chop shucked clams, reserving juice; set aside.
Strain clam juice to remove bits of shell. (Or, drain canned clams, reserving juice.)
If necessary, add water to reserved juice to equal 1-1/2 cups.
Set aside. In a large saucepan cook bacon until crisp.
Remove bacon, reserving 2 tablespoons drippings.
Drain bacon on paper towels; crumble. Set bacon aside.

Cook onion, celery, green pepper, red sweet pepper, carrots, and shallots in reserved bacon drippings until tender.
Stir in reserved clam juice, undrained tomatoes, potatoes, chicken broth, basil, ground red pepper, and ground black pepper.
Bring to boiling; reduce heat.
Cover and simmer for 20 to 25 minutes or until vegetables are tender. Stir in clams. Return to boiling; reduce heat. Cook for 1 to 2 minutes more.
Sprinkle each serving with cooked bacon and parsley.

Truly,
eleena

Greek Yogurt Dip

noreply@blogger.com (Sweet Teddy 299) — Sun, 06 Dec 2009 06:34:00 +0000

recipe ingredients

1 clove garlic, pressed
1/4 cup walnuts, finely chopped
1 T. olive oil
1 cup plain nonfat yogurt
salt to taste
1 t. lemon juice
1 cucumber, peeled, seeded, and diced

recipe directions
Mix garlic and walnuts with olive oil. Stir in yogurt and salt. Add lemon juice and diced cucumbers. Stir and chill thoroughly. Serve with crackers or a variety of raw vegetables.

Yield: 1 1/2 cups, 2 tablespoons per serving.

Sincerely,
eleena

Pasta with Roasted Tomatoes

noreply@blogger.com (Sweet Teddy 299) — Sun, 06 Dec 2009 06:30:00 +0000

recipe ingredients
Roasted Tomatoes:
2 lb. tomatoes (use Roma or cluster tomatoes)
1 tbsp. olive oil
1 clove garlic, minced
1/2 cup loosely packed shredded fresh basil
salt and pepper to taste

Pasta and Cheese mixture:
1 cup part skim ricotta cheese
1/4 cup parmesan cheese
2 tbsp. minced fresh oregano, or 1 tbsp. dried oregano
12 oz. dried pasta such as penne

recipe directions
Prepare roasted tomatoes: Preheat oven to 425*F.
Core tomatoes and cut in half or quarters, depending on size.
Squeeze gently to get rid of seeds.
Place oil, garlic and basil in non-metallic bowl.
Add tomatoes and toss well. Place, skin side up, in a non-metallic baking dish.
Bake until the skin darkens, carmelizing to a deep glossy brown, about 20 minutes.
Season with salt and pepper. Chop tomatoes and set aside.
In a large bowl, combine ricotta, parmesan and oregano.
Cook pasta according to package directions; drain well.
Toss pasta with ricotta mixture and tomatoes.

Good luck,
eleena

Turkey Salad

noreply@blogger.com (Sweet Teddy 299) — Sun, 06 Dec 2009 06:23:00 +0000

recipe ingredients 1 1/2 pounds cooked turkey breast meat, cubed
1 1/2 cups frozen peas
1/2 cup chopped carrots
1/4 cup chopped green bell pepper
1/2 cup chopped celery
1/4 cup chopped scallion

Dressing:
1/2 teaspoon ground black pepper
1/4 teaspoon celery seed
1/4 teaspoon dried dillweed
1 teaspoon granulated onion powder
1 cup nonfat mayonnaise or nonfat Miracle Whip

recipe directions
In a large bowl, combine turkey, peas, carrots, green pepper, celery and scallion.
To make the dressing: In a small bowl, combine black pepper, celery seed, dillweed, onion powder and mayonnaise. Spoon dressing over salad and mix well.

Cover and refrigerate for several hours for the flavors to blend. Stir again before serving.

Yummy,
eleena

Perfect Snack

noreply@blogger.com (Sweet Teddy 299) — Thu, 03 Dec 2009 17:19:00 +0000

Does the perfect high-fiber, high-protein snack exist?

Only plant-based foods have fiber, so your protein will be from a plant source if you are looking for a single food to do the job. The lowly legume is probably your best choice, so something such as roasted soybeans would make a great high-protein, high-fiber snack.

However, plenty of combination foods or combinations of foods could also fill your needs. For example, many sports bars on the market are high in both protein and fiber, for example, the Clif Bar. You can make your own fast, high-protein and high-fiber snacks too.

Here are some ideas that fit the bill:
1. Hummus spread on whole-wheat crackers or a whole-grain bagel
2. A quick bowl of whole-grain cereal with milk and berries
3. Peanut butter on apple slices
4. Homemade bran muffins made with milk and eggs
5. A fruit smoothie made with plain yogurt and fruits
6. Celery dipped in low-fat cottage cheese
7. Yogurt sprinkled with granola

Sincerely,
eleena

10 reasons to eat fruits!

noreply@blogger.com (Sweet Teddy 299) — Wed, 02 Dec 2009 14:45:00 +0000

Fruit consists for the largest part of water

Just like the human body does. If you think about it, it's logical to consume food that contains as much water as your body does...
Fruit Stimulates Our Memories
If you didn't know yet: fruit is the ultimate brain fuel. Fruit has a positive effect on our brains and makes you recall information easier and faster...
The Miraculous Healing Effects Of Fruit
Spectacular stories about people that cured from cancer by a strict diet of raw fruits and/or vegetables are well known but do we want tobelieve them? We still don't know that much about fruit and its contents...
Fruit is not expensive at all
Did you always think that fruit is an expensive product? Take a good look at how much money you spend on other food. It could be worth something to replace some of those expenses with fruit...
Fibers
We do know now that a diet with plenty of fibers helps against corpulence, high blood pressure, and other factors that increase the chance for a heart disease. The food that contains these healthy (natural) fibers is.... right: FRUIT!
Fruit Is 100% Bad-Cholesterol Free
No doubt about this reason. Too much cholesterol is not good for our bodies and fruit doesn't contain much cholesterol. Animal products like meat and dairy contain a lot of cholesterol...
Fruit Makes You Feel Better
Several stories have told us about people that were frequently depressed and how they got out of their depression slowly but surely after consuming substantial amounts of fresh fruit on a regular basis. Eating a lot of fruit can have a mysterious healing effect on human beings...
Ethical Reasons To Eat Fruit
Fruit doesn't have to be killed and slaughtered before you can eat it. The fruits are just hanging there waiting to be picked by you...
Fruit Is The Most Natural Food

Fruit is food that has been made by plants to be eaten by animals and humans in order to spread its seeds...

The Human Diet
We are convinced that a good human diet should consist of freshly squeezed fruit juices, bread, vegetables and some water. Since it is hard for the average homo sapiens to conform him or herself to such a severe diet, we suggest that one starts by eating five to nine pieces of fruit a day...

Yum-yum,
eleena

Vitamins for us!

noreply@blogger.com (Sweet Teddy 299) — Mon, 30 Nov 2009 15:14:00 +0000

Your skin has lost gloss. Your lips often develop mild swelling. You easily catch cold and cough. Have you ever thought why it happens it you? Why do you have to shell out your dear money again and again for these irritating problems? And why these ills have recurring visits on your body?

Cause of all your ills is Deficiency of Vitamins in your body. Your blood just lacks these vital components, which makes your body disease prone. Got the point? Ok. We will explain it.

Vitamins are an integral component of a balanced diet. They must be consumed directly in the form of food or through supplements as tonic or pills. If you have proper ingestion of vitamins, or, in other words, you take a complete diet, you will never feel the need to visit a doctor.
Have a look at the vitamin chart. Big vitamins gracing the chart are Vitamin A, Vitamin B, Vitamin C, Vitamin D, Vitamin E and Vitamin K. Vitamin B is further divided as B1, B2, B6, B12, Folic Acid, Biotin, Niacinamide, Inositol, Choline, Panthothenic acid and Para amino Benzoic acid. Your body needs all these vitamins in suitable quantity.

Vitamin A
This vitamin is needed for body growth and repair. It plays a role in the formation of bone and tissues and keeps skin smooth. It helps in cell introduction and is needed for formation of some hormones. It helps maintain healthy skin, hair, and mucous membranes. It also cures night blindness. Major sources of Vitamin A are milk, eggs, spinach, carrots and almonds.

Vitamin B
Vitamin B has been subdivided into several categories:
Vitamin B1 helps the body cells convert carbohydrates into energy. It is mainly found in peas and watermelon.
Vitamin B2 plays a role in body growth, reproduction and red cell production. It is mainly found in Kiwi and avocado.
Vitamin B3 is helpful in the functioning of the digestive system, skin, and nerves. It is found in tomatoes, bananas, peas and carrots.
Vitamin B5 is needed for metabolism of food. It is found in oranges, bananas and carrots.
Vitamin B6 promotes immune system. It is found in bananas, watermelons and carrots.
Vitamin B9 helps to produce red blood cells. It is found in spinach, tomatoes, onions and carrots.
Vitamin B12 is useful for metabolism. It is available in fish, poultry and meat.

Vitamin C
This vitamin protects your bones, teeth and gums. It resists infection in your body and encourages synthesis of collagen in the body. It plays big role as an antioxidant, thereby protecting body tissue from the damage of oxidation. Lack of Vitamin C culminates in the disease of scurvy. Major sources of Vitamin C are orange, tomatoes, lemon, lime, spinach, onions and cucumber.

Vitamin D
Deficit of Vitamin D causes Rickets and Osteporosis. Bones cannot grow normally in the absence or lack of Vitamin D. It promotes absorption and maintenance of calcium, magnesium and phosphorous, which are essential for the normal development of healthy teeth and bones. Sources of Vitamin D are direct sunlight, spinach and vegetables.

Vitamin E
It has a role to play as an antioxidant. It promotes formation of red blood cells and prevents appearance of wrinkles. Its sources are milk, eggs, peanuts, almonds, bananas and apples.

Vitamin K
This vitamin plays a role in blood clotting. It regulates calcium levels in blood and activates some proteins. It is found in dark green leafy vegetables.

Regards,
eleena

Home-made Diet Drinks

noreply@blogger.com (Sweet Teddy 299) — Tue, 24 Nov 2009 15:39:00 +0000

Simple Fruit Drink Does It
Well, I don't diet, but I know of a really healthy way to get that extra "boost" in the morning; If you have the time, blend some you your favorite fruits in the blender. You'll probably have to cut them up first, or run them through the food processer. Just blend them all together, and you'll end up with a flavorful and healthy shake. Here's a recipe I found (But haven't tried) from the book: Simplify Your Life:

•1 apple
•1 banana
•1-2 oranges
•handful of strawberries or blueberries (If they're in season)
•fresh peach (optional)
Put all in a blender and press the button.

Of course, whatever works for you will work. If you don't have the time in the morning, try making it up before going to bed and freezing it. Then, in the morning, just defrost it in the microwave 'till it's the right consistancy for you. I like to have strawberry frappes like this in the summer.

Simple Diet Shake Recipes
I just wanted to let Susie Q know that I make a shake out of the sugar free/fat free pudding mix by Jello. I don't think it would have the nutritional value of Slim-Fast but if you drank it and then popped a multi- vitamin I think it would be about even.
Here is the recipe:
•1package of any flavor Jello sugarfree/fatfree pudding mix
•1 cup of skim milk or 1% milk (makes shake thicker)
•1/2 to 1cup of crushed ice
Put all of the ingredients in the blender and blend until smooth.
I also make a fruit smoothie which might give you alittle more nutritional value than the above recipe.

Fruit smoothie recipe:
•1frozen banana peeled and cut into chunks
•1 cup any other kind of fruit( I like strawberries, pears, pineapple, peaches- fresh,canned or frozen)
•3/4 to 1 cup of juice ( again your choice: apple, orange, grapefruit, or the juice from canned fruit)
•1 tablespoon of powdered milk
•Sugar or honey to taste
Put the frozen banana chunks in the blender with the juice. Blend until smooth then add your choice of 1 cup of fruit and blend well. Add powdered milk and blend. Then taste to see if you wish to add sugar or honey. Add sugar or honey if desired.

truly,
eleena

13 Keys to a Healthy Diet

noreply@blogger.com (Sweet Teddy 299) — Mon, 23 Nov 2009 15:07:00 +0000

Developing healthy eating habits isn't as confusing or as restrictive as many people imagine. The first principle of a healthy diet is simply to eat a wide variety of foods. This is important because different foods make different nutritional contributions.

Secondly, fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol—should make up the bulk of the calories you consume. The rest should come from low-fat dairy products, lean meat and poultry, and fish.

You should also try to maintain a balance between calorie intake and calorie expenditure—that is, don't eat more food than your body can utilize. Otherwise, you will gain weight. The more active you are, therefore, the more you can eat and still maintain this balance.

Following these three basic steps doesn't mean that you have to give up your favorite foods. As long as your overall diet is balanced and rich in nutrients and fiber, there is nothing wrong with an occasional cheeseburger. Just be sure to limit how frequently you eat such foods, and try to eat small portions of them.

You can also view healthy eating as an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don't normally eat. A healthy diet doesn't have to mean eating foods that are bland or unappealing.

The following basic guidelines are what you need to know to construct a healthy diet.

1 Eat plenty of high-fiber foods—that is, fruits, vegetables, beans, and whole grains. These are the "good" carbohydrates—nutritious, filling, and relatively low in calories. They should supply the 20 to 30 grams of dietary fiber you need each day, which slows the absorption of carbohydrates, so there’s less effect on insulin and blood sugar, and provides other health benefits as well. Such foods also provide important vitamins, minerals, and phytochemicals (plant chemicals essential to good health).

2 Make sure to include green, orange, and yellow fruits and vegetables—such as broccoli, carrots, cantaloupe, and citrus fruits. The antioxidants and other nutrients in these foods may help protect against developing certain types of cancer and other diseases. Eat five or more servings a day.

3 Limit your intake of sugary foods, refined-grain products such as white bread, and salty snack foods. Sugar, our No.1 additive, is added to a vast array of foods. Just one daily 12-ounce can of soda (160 calories) can add up to 16 pounds over the course of a year. Many sugary foods are also high in fat, so they’re calorie-dense.

4 Cut down on animal fat. It’s rich in saturated fat, which boosts blood cholesterol levels and has other adverse health effects. Choose lean meats, skinless poultry, and nonfat or low-fat or nonfat dairy products.

5 Cut way down on trans fats, supplied by hydrogenated vegetable oils used in most processed foods in the supermarket and in many fast foods.

6 Eat more fish and nuts, which contain healthy unsaturated fats. Substitute olive or canola oil for butter or stick margarine.

7 Keep portions moderate, especially of high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.

8 Keep your cholesterol intake below 300 milligrams per day. Cholesterol is found only in animal products, such as meats, poultry, dairy products, and egg yolks.

9 Eat a variety of foods. Don't try to fill your nutrient requirements by eating the same foods day in, day out. It is possible that not every essential nutrient has been identified, and so eating a wide assortment of foods helps to ensure that you will get all the necessary nutrients. In addition, this will limit your exposure to any pesticides or toxic substances that may be present in one particular food.

10 Maintain an adequate calcium intake. Calcium is essential for strong bones and teeth. Get your calcium from low-fat sources, such as skim milk and low-fat yogurt. If you can't get the optimal amount from foods, take supplements.

11 Try to get your vitamins and minerals from foods, not from supplements. Supplements cannot substitute for a healthy diet, which supplies nutrients and other compounds besides vitamins and minerals. Foods also provide the "synergy" that many nutrients require to be efficiently used in the body.

12 Maintain a desirable weight. Balance energy (calorie) intake with energy output. Exercise and other physical activity are essential.

13 If you drink alcohol, do so in moderation. That is one drink a day for women, two a day for men. A drink is defined as 12 ounces of beer, 4 ounces of wine, or 1.5 ounces of 80-proof spirits. Excess alcohol consumption leads to a variety of health problems. And alcoholic beverages can add many calories to your diet without supplying nutrients.

truly,
eleena

Green Beans with Toasted Pine Nuts

noreply@blogger.com (Sweet Teddy 299) — Sun, 22 Nov 2009 11:24:00 +0000

INGREDIENTS

1 pound fresh green beans

1/4 cup pine nuts
3 tablespoons olive oil
salt and freshly ground pepper to taste

METHOD
1. In a large saute pan, bring 5 cups water to a boil. Drop the green beans into the water and cook for 3 to 4 minutes. Drain in a colander, then run cold water over them for a few seconds to stop the cooking process. This will ensure that you don't end up with soft and mushy beans.
2. In the same pan, cook the pine nuts in 1 tablespoon of the olive oil over medium heat, stirring, until the nuts begin to turn golden brown. Return the
3. green beans to the pan along with the remaining 2 tablespoons of olive oil and salt and pepper. Saute until the beans are heated through.

Nutritional Facts per serving
CALORIES 727.7 CAL

FAT 64.3 G
SATURATED FAT 7.4 G
CHOLESTEROL 0 MG
SODIUM 183.8 MG
CARBOHYDRATES 36.9 G
TOTAL SUGARS 7.6 G
DIETARY FIBER 16.7 G
PROTEIN 12.9 G

yummy,
eleena

Whole Grains Help You Lose Weight and Fight Inflammation

noreply@blogger.com (Sweet Teddy 299) — Sun, 22 Nov 2009 11:16:00 +0000

Whole grains fight inflammation. Unfortunately, we don't eat enough whole grains. Despite recommendations to eat three or more servings a day, most Americans eat less than one. That could be a big loss for people with arthritis and inflammation.

Whole grains lower levels of C-reactive protein (CRP) in the blood, a marker of inflammation associated with high blood pressure, heart disease, diabetes – and rheumatoid arthritis. CRP levels often spike during a flare.

Researchers at Penn State had a group of 50 obese people receive all their grain servings from either whole grains or refined grains for 12 weeks. Both groups followed a weight-loss plan that included fresh fruit and vegetables, low-fat dairy, and lean meat, fish or poultry. People in both groups lost weight, but the whole-grain group also saw a 38 percent drop in CRP levels. They also lost more abdominal fat (the most dangerous kind).

To get more good grains in your diet, try eating oatmeal, brown rice, whole-grain cereal and whole-wheat crackers – all foods where the majority of the grain comes from whole grain.

amazed,
eleena

My Posting on Healthy Food continues....

noreply@blogger.com (Sweet Teddy 299) — Thu, 19 Nov 2009 03:49:00 +0000

My last posting is until No.15 and now let me continue to list out some more items for you out there...

16. Bok Choy (Chinese cabbage)
Brassinin, which some research suggests may help prevent breast tumors, plus indoles and isothiocyanates, which lower levels of estrogen, make this vegetable a double-barreled weapon against breast cancer. A cup will also give you 158mg of calcium (16 percent of your daily recommended requirement) to help beat osteoporosis. A cup (cooked) has 20 calories, 0 fat and 3 grams of fiber. Find it in your grocer's produce section or an Asian market. Slice the greens and juicy white stalks, then saute like spinach or toss into a stir-fry just before serving.
17. Squash (Butternut, Pumpkin, Acorn)
Winter squash has huge amounts of vitamin C and beta-carotene, which may help protect against endometrial cancer. One cup (cooked) has 80 calories, 1 gram of fat and 6 grams of fiber. Cut on in half, scoop out the seeds and bake or microwave until soft, then dust with cinnamon.
18. Watercress and Arugula
Phenethyl isothiocyanate, which, along with beta-carotene and vitamins C and E, may help keep cancer cells at bay. One cup has around 4 calories, 0 fat and 1 gram of fiber. Do not cook these leafy greens; instead, use them to garnish a sandwich or add a pungent, peppery taste to salad.
19. Garlic
The Power: The sulfur compounds that give garlic its pungent flavor can also lower LDL ("bad") cholesterol, lower blood pressure and even reduce your risk of stomach and colon cancer. A clove has 4 calories, 0 fat and 0 fiber. Bake a whole head for 15 to 20 minutes, until soft and sweet and spread on bread instead of butter.

My next posting will discuss about food from the grain, beans and nuts categories.
Until then... happy eating and enjoy the good healthy food around us....

Cheers...
Eleena

Continue on our healthy food list....

noreply@blogger.com (Sweet Teddy 299) — Wed, 18 Nov 2009 03:08:00 +0000

Now, the next item on our healthy food list is ......Vegetables;
11.Onions

Quercetin is one of the most powerful flavonoids (natural plant antioxidants). Studies show it helps protect against cancer. A cup (chopped) has 61 calories, 0 fat and 3 grams of fiber. Chop onions for the maximum phytonutrient boost, or if you hate to cry, roast them with a little olive oil and serve with rice or other vegetables.

12. Artichokes
These odd-looking vegetables contain silymarin, an antioxidant that helps prevent skin cancer, plus fiber to help control cholesterol. One medium artichoke has 60 calories, 0 fat and 7 grams of fiber. Steam over boiling water for 30 to 40 minutes. Squeeze lemon juice on top, then pluck the leaves off with your fingers and use your teeth to scrape off the rich-tasting skin. When you get to the heart, you have found the best part!

13. Ginger
Gingerols may help reduce queasiness; other compounds may help ward off migraines and arthritis pain by blocking inflammation-causing prostaglandins. A teaspoon of fresh gingerroot has only 1 calorie, 0 fat and 0 fiber. Peel the tough brown skin and slice or grate into a stir-fry.

14. Broccoli
Indole-3-carbinol and sulforaphane, which help protect against breast cancer. Broccoli also has lots of vitamin C and beta-carotene. One cup (chopped) has 25 calories, 0 fat and 3 grams of fiber. Don't overcook broccoli - instead, microwave or steam lightly to preserve phytonutrients. Squeeze fresh lemon on top for a zesty and taste, added nutrients and some vitamin C.

15. Spinach
Lutein and zeaxanthin, carotenoids that help fend off macular degeneration, a major cause of blindness in older people. Plus, studies show this green fountain of youth may help reverse some signs of aging. One cup has 7 calories, 0 fat and 1 gram of fiber. Add raw leaves to a salad or with a little olive oil and garlic.

...... continue in the next posting...

Continue on fruits list....

noreply@blogger.com (Sweet Teddy 299) — Wed, 18 Nov 2009 03:00:00 +0000

The idea of posting these articles in my blog is to share with you all the information I read in the Internet which I feel benefit and useful to us all. It is not my original write-up but it is the information/articles i came across in the Internet that might be useful to us....

Let's continue... Fruits...

06. Cranberry Juice
The Power: Helps fight bladder infections by preventing harmful bacteria from growing. A cup has 144 calories, 0 grams of fat and 0 fiber. Buy 100 percent juice concentrate and use it to spice up your daily H20 without adding sugar.
07. Tomato
The Power: Lycopene, one of the strongest carotenoids, acts as an antioxidant. Research shows that tomatoes may cut the risk of bladder, stomach and colon cancers in half if eaten daily. A tomato has 26 calories, 0 fat and 1 gram of fiber. Drizzle fresh slices with olive oil, because lycopene is best absorbed when eaten with a little fat.
08. Raisins
The Power: These little gems are a great source of iron, which helps the blood transport oxygen and which many women are short on. A half-cup has 218 calories, 0 fat and 3 grams of fiber. Sprinkle raisins on your morning oatmeal or bran cereal - women, consider this especially during your period.
09. Figs
The Power: A good source of potassium and fiber, figs also contain vitamin B6, which is responsible for producing mood-boosting serotonin, lowering cholesterol and preventing water retention. The Pill depletes B6, so if you use this method of birth control, make sure to get extra B6 in your diet. One fig has 37 to 48 calories, 0 fat and 2 grams of fiber. (Cookie lovers - fig bars have around 56 calories, 1 gram of fat and 1 gram of fiber per cookie). Fresh figs are delicious simmered alongside a pork tenderloin and the dried variety make a great portable gym snack.
10. Lemons/Limes
The Power: Limonene, furocoumarins and vitamin C, all of which help prevent cancer. A wedge has 2 calories, 0 fat and 0 fiber. Buy a few of each and squeeze over salads, fish, beans and vegetables for fat free flavor.

....... to be continued...

Let's Start Our Healthy Food List...

noreply@blogger.com (Sweet Teddy 299) — Wed, 18 Nov 2009 02:45:00 +0000

Fruits

01. Apricots
Beta-carotene, which helps prevent free-radical damage and protect the eyes. The body also turns beta-carotene into vitamin A, which may help ward off some cancers, especially of the skin. One apricot has 17 calories, 0 fat, 1 gram of fiber. Snacks on them dried, or if you prefer fresh, buy when still firm; once they soften, they lose nutrients.
02. Avocados
Oleic acid, an unsaturated fat that helps lower overall cholesterol and raise levels of HDL, plus a good dose of fiber. One slice has 81 calories, 8 grams of fat and 3 grams of fiber. Try a few slices instead of mayonnaise to dress up your next burger.
03. Raspberries
Ellagic acid, which helps stall cancer-cell growth. These berries are also packed with vitamin C and are high in fiber, which helps prevent high cholesterol and heart disease. A cup has only 60 calories, 1 gram of fat and 8 grams of fiber. Top plain low-fat yogurt or oatmeal (another high fiber food) with fresh berries.
05. Cantaloupe
Vitamin C (117mg in half a melon, almost twice the recommended daily dose) and beta-carotene - both powerful antioxidants that help protect cells from free-radical damage. Plus, half a melon has 853mg of potassium - almost twice as much as a banana, which helps lower blood pressure. Half a melon has 97 calories, 1 gram of fat and 2 grams of fiber. Cut into cubes and freeze, then blend into an icy smoothie.

Healthy Food List To Try

noreply@blogger.com (Sweet Teddy 299) — Wed, 18 Nov 2009 02:29:00 +0000

I would like to suggest the following list which I came across while surfing the internet. The idea is to share the information for the interest and benefit of healthy living with healthy food. The list consist of various types of food which I will elaborate in stages. It will decrease your risk for deadly illnesses like cancer, diabetes and heart disease. There were also description and suggestion as to how to incorporate these foods into your diet.

Basically the food type I mentioned here is divided into few categories such as;

Fruits
Vegetables
Grains, Beans and Nuts
Seafoodr

I will elaborate further each category in my next posting for you to try it out...