What Are The Nutritional Benefits Of Tomatoes?

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Today, we look for versatility, variety and convenience in the foods we eat. Tomatoes top the list of versatile foods because they are not only good for you, they complement almost any meal or occasion.

There are more than a dozen varieties of tomatoes. Slices of large, round tomatoes are great on the grill, Roma or plum tomatoes make delicious sauces, and cherry or grape tomatoes make a convenient snack.

Tomatoes’ versatility makes them ideal for all eating and entertaining occasions, whether used as an ingredient, an accompaniment or as a stand-alone.

To ensure the best flavor, never refrigerate. The tomato makes an enzyme that produces flavor as it ripens. Once the temperature falls below 55 degrees, it permanently stops producing that enzyme.

The tomato has been called many things throughout history:  Peruvian apple, love apple, and even, by many people at least, a vegetable.  Today, however, this lovely fruit is fast becoming known as Superfood!

While not able to leap tall buildings in a single bound, this super hero of the nutrition world is able to do some pretty amazing things.

For example, some studies show the tomato may help decrease the risk of prostate cancer, as well as breast, lung and stomach cancers.

And the Herald Sun reported in 2003 that the yellow jelly around the seeds have yet another benefit:  They may stop blood cells from clumping together, which sometimes leads to strokes and heart attacks.

What is it about this little red fruit that makes it so amazing?

Lycopene! 

The word lycopene doesn’t sound very appetizing, but this powerful antioxidant is the chemical in tomatoes that not only is responsible for its red color, but also responsible for its disease-fighting powers.

Just ask an Italian.  Italian cooking relies very heavily on tomatoes and tomato products.  And, some studies have suggested that this heavy intake of tomatoes by Italians has resulted in a lowering of cancer of the digestive tract.

Now, you’re probably thinking you have to consume tons and tons of fresh tomatoes to enjoy any health benefits.  Not true.

In one research study it was reported that people who ate tomatoes at least every other day had greater lung capacity. And, the tomatoes don’t even have to be fresh!

Again, research shows that the lycopene in tomatoes is more easily absorbed by the body if processed into ketchup, sauce and paste.  So, not only are tomatoes a superfood, they’re an easy superfood to include in your diet.

Of course, fresh tomatoes are still beneficial, and packed with wonderful nutrients. Not to mention it’s delicious.

Just remember the one rule of fresh tomatoes:  don’t put them in the refrigerator.  The refrigerator destroys not only the flavor, it also destroys the nutrients.

Go ahead, do something good for your health tonight.  Have a tomato.

Why do you need to eat tomatoes?

Do you eat tomatoes? Of course you have known that tomatoes are now eaten easily around the world. You can find tomatoes everywhere as part of fruits and vegetables.

Some experts said that tomato is known as a source of power of nutrition, as it contains a large number of vitamins and minerals that can support our body’s health.

Tomatoes have been first cultivated in Peru, and then brought to Mexico. Now, tomatoes are sold everywhere. In grocery stores, tomatoes are often picked unripe, and ripened in storage with ethylene.

 

Which one is better, unripe or ripe?

Tomatoes that are ripened in storage with ethylene, plant hormone produced by many fruits and acts as the cue to begin the ripening process, tend to stay longer, but have poorer flavor than tomatoes ripened on the plant.

They may be recognized by their color, which is more pink or orange than the ripe tomato’s deep red.

Based on the nutrition content, red tomatoes have more vitamin A than green tomatoes. But in this case, green tomatoes have more protein.

If you eat tomatoes every day, it is beneficial in preventing cancer to 50%. Tomatoes will fight different kinds of cancer and protect your heart from heart attack.

Why tomatoes are beneficial for health?

Tomatoes contain various kinds of ingredients.

Here are some of them:
  • Lycopene, one of nature’s most powerful antioxidants. It is beneficial to fight different kind of diseases, most of all to fight cancer.
  • Fiber in tomatoes prevents diabetes, asthma, colon cancer, and lowers the amount of cholesterol from the body.
  • Vitamin C and A, antioxidants which fight free radical. They fight against aging, soothe skin and hair.
  • Potassium, vitamin B6, folate, and niacin have proven effect in lowering cholesterol level, lowering blood pressure and works against heart disease.
  • Vitamin K in tomatoes helps to build bone.
  • Chromium and biotin make the body’s ability to process sugar and fat, which may improve fighting diabetes and help nerve function.
  • Riboflavin helps with energy metabolism and fights against migraine headaches.

If you consume ripe, unripe or tomato-based food products like tomato sauce or tomato pasta all deliver many nutrients with multiple mechanisms of action to prevent you from different kinds of diseases.

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Improve Overall Health with Tomatoes

Tomatoes have countless health benefits that have made it a significant addition of diets throughout the medical world.

It is low in calories, and considered as an excellent food for people who want to lose weight and improve their overall health.

Because of its nutritional benefits, tomatoes are considered by many as a medicinal food. Lycopene, one of the most potent antioxidants in nature is found it tomatoes.

Antioxidants are important in both humans and plants and may help prevent cell damage that can be caused by oxidative stress.

Lycopene is vital antioxidant that helps fight cancerous cell formation and other kinds of health ailments.

This component is responsible for the tomatoes’ red color and also contains its disease-fighting properties. Lycopene is essential in preventing the development of many cancers and other health ailments.

Examples of cancers that can be prevented by tomatoes are:

Breast cancer

Cervical cancer

Colon cancer

Esophagus cancer

Pharynx cancer

Prostate cancer

Mouth cancer

Rectum cancer

Stomach cancer

 

In addition to lycopene, tomatoes are also high in vitamins A and C, this fruit is also cholesterol free. The vitamin content of this fruit is adequate for keeping individuals healthy.

Many health studies show that one tomato is enough to supply the human body’s daily vitamin C requirement. These high levels of vitamin C help the body increase its immune system naturally.

This fruit also contains folic acid, which is considered by many health specialists as a necessary component for the recovery of human body cells.

Other nutrients like sodium phosphorus, calcium, magnesium, oxalic acid, and sulfur can be found in a single tomato.

Tomatoes are beneficial to the heart and its juice is used by many to treat high blood pressure.

Unlike several vegetables and fruits, some of the health benefits of tomatoes seem to be boosted whenever they are cooked, especially when it comes to prostate cancer prevention. This kind of cancer is the most frequent cancer experienced by many men.

Some medical studies suggest that regular tomato consumption may promote proper prostate function.

In addition to cancer prevention, tomato can also reduce excessive prostate enlargement, which is very common in men beyond 50 years of age.

Tomatoes are used as a skin care alternative because of the antioxidants it contains. It brightens dull skin and other skin imperfections because of the vitamin C it contains.

The calorie content of tomatoes makes it a favorite alternative for skin care. It also contains vitamin A, C, E, K, B1, B6, B3, B2, iron, manganese, and potassium.

These components are necessary for building healthy skin. These natural acidic properties of tomato rids the skin of excessive oil and also takes off the natural dead cells, shrunk pores, and also tones skin.

One of the primary reasons for adding fruits and vegetables like tomatoes in one’s diet is they contain many phytochemicals.

Because of these phytochemicals, vegetables may prevent the body from getting various ailments that is the reason why it is very important to consume plenty of vegetables in one’s food regimen because of the mineral content.

Tasty Tomatoes Add Variety to Meals

Tomatoes are an important dietary source of lycopene, an antioxidant being studied for its ability to keep tissues healthy.

Tomatoes also are high in vitamins and fiber – one medium red tomato has 20 percent of the daily requirements of vitamin A, 40 percent of the daily requirements of vitamin C and as much fiber as a slice of whole wheat bread.

Bella Roma Di Pomodoro

You will need:

3 tablespoons extra virgin olive oil

3 medium garlic cloves, peeled and thinly sliced

12 Italian-style tomatoes (plum tomatoes), cut into chunks

1/8 teaspoon salt

1/8 teaspoon pepper

1 pound penne pasta

10 basil leaves, torn by hand into small pieces

1/4 cup chopped fresh parsley

 

You have to:

In a large skillet, heat olive oil and sauté garlic.

Add Bella Roma (plum) tomatoes, salt and pepper.

Simmer sauce for 10 to 15 minutes; do not overcook the tomatoes. Meanwhile, cook pasta according to package directions.

Spoon the sauce over pasta and sprinkle with parsley and basil.

This serves 6.

Nutritional information per serving: 364 calories, 8.3g total fat, 1.3g saturated fat, 20 percent calories from fat, 3 percent calories from saturated fat, 12g protein, 63g carbohydrates, 0mg cholesterol, 4g dietary fiber, 65mg sodium.

Tomatoes – No Refrigeration Required

Did you know that one of the most popular vegetables is actually a fruit?

Categorized by botanists as a fruit but eaten by consumers as a vegetable, tomatoes are appreciated for their combination of sweetness and acidity.

Any way you slice it, tomatoes are a delicious way to add nutrients to the diet. They are rich in vitamins A and C and are a good source of potassium. Tomatoes are also naturally low in sodium and contain no cholesterol.

Many people store tomatoes alongside other vegetables in their refrigerator’s crisper drawer, but that’s not the best place for them.

Tomatoes should be stored at room temperature to maintain maximum flavor. Cool temperatures inside your refrigerator will stop the ripening process and begin to decrease the flavor and change the texture. Try storing your tomatoes in a decorative bowl on the counter.

Tomatoes and bananas help each other ripen quicker. Tomatoes and bananas emit a naturally occurring ripening gas called ethylene and when you store the two together they both ripen rapidly.

If you need to ripen a tomato quickly, store it in a closed paper bag on the counter. The ethylene gas speeds up the ripening process when confined around the fruit in a closed bag.

Although tomatoes are native to Central and South America, they are now eaten throughout the world and are an ingredient in countless recipes.

Many people consider tomatoes an essential part of their vegetable gardens each summer and they are available at your local market year-round.

Pico de Gallo

Pico de Gallo is a fresh tomato salsa often served as a dip for tortilla chips but it’s also terrific spooned onto grilled fish, chicken or pork.

Ingredients:

8 Bella Roma (plum) tomatoes, chopped

1/4 cup red onion, finely chopped

2 jalapenos, minced

1/2 cup cilantro, chopped

Juice of 1/2 a lime

1/2 teaspoon salt

1/4 teaspoon ground black pepper

 

Instructions:

Mix all ingredients together and enjoy.

Serves: 1/2 cup of vegetables per serving

Nutrition Information per Serving: calories: 15, total fat: 0.2g, saturated fat: 0.03g, % of calories from fat: 8, % of calories from saturated fat: 1, protein: 1g, carbohydrate: 3g, cholesterol: 0 mg, dietary fiber: 1g, sodium 149mg.

 


TAKEAWAY QUESTIONS

Do you love tomatoes?

How often do you consume tomatoes?

Are you aware of its nutritional and health benefits?

What are your favorite recipes with tomatoes?

How do you store tomatoes at home?

 

 

How To Eat For A Healthier You?

eat for a healthier you

Everyone knows that there is something that they could change in their life to become healthier.  For most people, it’s getting more exercise and eating a healthier diet.

But, how do you know if you are eating healthy or not?  There are so many different diets and strategies on the market, how do you know what to do?

Most people know they need to improve their diets in one way or another.  They also recognize how difficult this is when you drive down the street and you see a fast food on every corner or a line of fast food restaurants.

Our lives have all become about convenience and in exchange for convenience we have become the most obese country in the world.  With our instant gratification lifestyles we also know that eating healthy can be a challenge.

However, it doesn’t have to be this way and there are steps that you can take to balance out your life so that you can enjoy a Happy Meal with the kids on occasion.

Making your everyday diet healthier will allow you to improve the way you look, as well as the way you think.  It’s never too late to change your eating habits, you just have to have the personal motivation to do it.

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Is Your Diet Healthy Enough?

Everyone wants a healthier diet, but with all of the conflicting nutrition information in the media it is hard to determine what type of diet is healthy.

There are many factors that contribute to a healthy diet.  It is important to evaluate the current diet that you eat before you embark on a plan to become a healthier eater.

Begin by asking yourself these simple questions:

  • Do I eat a variety of different foods? Variety is one of many important parts of a healthy diet. It is important to eat foods from all of the food groups.  If you find yourself avoiding certain food groups, such as fruits and vegetables, then it may be time to adjust the way you eat.
  • Do I eat fruits and vegetables? It is important to choose from a variety of different fruits and vegetables. In fact, you want to get all of the different colors of these foods in your diet because each offers their own unique vitamins and minerals that are essential to your diet.  Eat dark greens, reds, oranges and yellows.
  • Do I eat breakfast? The absence of breakfast is a good indicator that you are not eating very healthy. If you don’t eat breakfast you need to begin working on that aspect of your diet, as your body may think that it’s starving.
  • Do I choose low fat foods over high fat foods? There are low fat alternatives in a variety of foods including all dairies and meats. A great way to avoid a lot of fat is to prepare your own meals instead of eating prepared foods such as TV dinners.
  • Do I drink a lot of water? Water is the foundation to life.  Your body needs plenty of water and is important for maintaining a healthy diet.  If you drink a lot of soda or coffee, you may be dehydrating yourself.
  • Am I able to maintain my ideal body weight? Gaining weight without trying is a sign of a poor diet. Following a healthy diet and getting regular exercise is the best way to lose weight and keep it off.
  • Do I limit the amount of salt, sugar, alcohol and caffeine that I consume? These are okay in moderation, but a lot of people use these in excessive amounts. These four elements can wreak havoc on a healthy diet.

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Variety – The Spice of Life

This saying is certainly true when it comes to eating a healthy diet.  Many people get stuck in ruts where they eat too much of one type of food.

This leaves their body with excessive nutrients in one area, and none in another.  No one likes to eat the same thing every day, but sometimes we do for the pure convenience of it.

There are a variety of foods that you can add to your diet to keep it from becoming stagnant and boring.  There are hundreds of fruits and vegetables available at the average grocery store.

There are also several other types of food that you can add to your diet including:

  • Fresh fruit
  • Vegetables
  • Meats
  • Whole grains

Variety is one of the things that nutritionists stress the most.  They say that variety is important for both nutrition and psychological reasons.

A varied diet is essential for a person to maintain good health and to maintain a good psychological well-being.

Feeling deprived of your favorite foods can cause you to give up a healthy lifestyle.  Variety allows you to incorporate your favorites with healthy foods and offers the chance for you to develop new favorites as well.

It is important that you continue to eat foods that you like, but in moderation.  Instead of giving up bacon, have it as occasional treat.  The same is true for desserts and sweets.

It is important that people eat from the five major food groups each day.  The USDA identifies these food groups as:

  • Fresh fruit
  • Vegetables
  • Meats
  • Whole grains

By combining these food groups, you are ensuring that your body is receiving the necessary nutrients that these items contain.  This helps to ensure proper levels of nutrition.

Simply eating from these groups is not enough.  There are a variety of foods in these groups that would not necessarily be considered healthy such as ice cream or candied yams.

The five food groups may be represented, but they don’t do you much good if they are coated in sugar.  Choosing the best foods from these groups is important as well.

Choosing healthy means that you want to look for foods that are not supped up with excess fat or sugar.  It also means choosing meats from the lean section and removing the fat and skin from chicken.  By doing this, you are eliminating unnecessary calories and excess fat.

When you choose breads and cereals, it is important not to choose those that are loaded with sugar or overly refined.  Choose whole grains hat have not been enhanced.

Many of these whole grains are also fortified with additional vitamins and minerals.  This insures that you are receiving these extra nutrients, but you should not rely on fortified foods alone.  It is important that you get these nutrients in their natural form as well.

Many foods are also supplemented with calcium and folic acid.  These help to ensure that bones and teeth stay strong.  Folic acid is essential in preventing birth defects.

If you can substitute healthy foods for those that are less healthy, you will be on your way.  For example, you can substitute skinless white meat chicken for dark meat drumsticks.  This is a good way to maximize nutrition without losing good food options.

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Foods Working Together

It is important that you choose a combination of foods that provide you with optimum nutrition.  This means combining foods such as meats, beans, dairy and vegetables and whole grains to form a well-rounded meal.

All of these foods combined together will provide you with the different nutrients that your body needs.

Most foods are obviously healthy.  However, it may be difficult to know whether some items are healthy or not.  In this instance, you will want to look at the nutritional labels.

Labels are required on all packaged foods and can be very helpful to those who are looking to eat a healthier diet.

Not only do the labels tell you how many calories, fat grams and other nutritional information, but they also provide detailed information on the type of vitamins and minerals are in the food as well.

When choosing healthy foods, small changes can make a big difference.  When you exchange fresh and low fat meals for high fat meals you will feel more energetic because you are not being “weighed down” by the high fat you were consuming in the past.

You feel full without feeling bloated.  You should also notice an increase in energy levels.

By replacing highly processed grains for nutritious whole grains you will find that you are consuming more nutrients.  Many of your highly refined foods are stripped of the nutrients and they do you little good in terms of a healthy diet.

Cooking techniques are also important.  It is imperative that you don’t cook with high fat oil, but use a cooking spread instead.  This ensures that you are not eating any unnecessary fats in the form of oil.

If you cook vegetables too long, you may actually be cooking away significant amounts of nutrients.  Take broccoli as an example.

If you over boil it and then slather it in butter and cheese, you are cooking away nutrients and replacing them with fat.  Boiling it too long can also cause them to lose nutrients.

To prepare vegetables, you are often better off quickly steaming them in the microwave or over the stove.  Cook them in as little water as possible, but use enough to keep them from becoming scorched.

When you cook potatoes, it is a good idea to include the skin.  The skin contains a lot of fiber, nutrients and minerals.  You can also cook a baked potato in the microwave or grill to give it a better flavor.

By using these methods, you will make the skin soft and minimize the need to load it with butter, sour cream, cheese, bacon, and so on.  In fact, healthier alternatives would include a little bit of nonfat cottage cheese or nonfat yogurt.

 


POINTS TO REMEMBER

Is your diet healthy enough?

Ask yourself these questions:

  • Do I eat a variety of different foods?
  • Do I eat fruits and vegetables?
  • Do I eat breakfast?
  • Do I choose low fat foods over high fat foods?
  • Do I drink a lot of water?
  • Am I able to maintain my ideal body weight?
  • Do I limit the amount of salt, sugar, alcohol, and caffeine that I consume?

Variety – The Spice of Life

What you can include in your diet:

  • fresh fruit
  • vegetables
  • meats
  • whole grains

Foods Working Together

  • Choose a combination of foods that provide you with optimum nutrition
  • Look at the nutritional labels
  • When choosing healthy foods, small changes can make a big difference
  • Replace highly processed grains for nutritious whole grains
  • Cooking techniques are also important.

TAKEAWAY QUESTIONS

– Did you go through the questions to check if your diet is healthy?

– So, is your diet healthy enough?

– Is your diet consists of several varieties from different food groups?

– Are you sure that what you are eating consists nutrition that your body needs?

– Are you choosing the healthier food options?

 

 


Are You Eating Right? Discover The Right Way

eating right

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Eat right! Do you always hear this statement? This is one of the most important phrases you should always keep in mind whatever your age is. But, why is it necessary to eat right?

Eating right is of utmost importance for the maintenance of health and fitness. Unless you are eating right, it is not possible to bring about weight control or bring about changes to your health and fitness.

Eating right includes three components:

  • Eating the right proportion of food
  • Eating the right kind of food
  • Eating at the right time

All these three components of eating right should be borne in mind for you to incorporate healthy eating habits.

Eating The Right Proportion Of Food

It is essential not to eat too much or too little. If you are eating too much, you are increasing the number of calories you are consuming.

All the calories that you consume are not utilized by the body and this excess will get stored up as fat. So, you will tend to put on more weight.

At the same time, you should not be eating lesser than necessary. In such a case, you are depriving the body of vital nutrients essential for the maintenance of body activities.

This will lead to tissue destruction by the body to meet the requirements of the body towards essential nutrients.

Likewise, if the body starves then it is perceived as an emergency state and the body will tend to store any food that it encounters as fat and you will begin to feel listless and have low energy levels.

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Eating The Right Kind Of Food

The body needs a balanced proportion of nutrients for its daily functioning and maintenance.

Unless all the nutrients are being supplied, the body will start getting malnourished and have adverse effects on your health.

Thus, it is essential to get the body its required proportion of vitamins, minerals, proteins, fats and carbohydrates.

It is essential to have a high protein diet with low-fat content and a moderate quantity of carbohydrates.

Eating At The Right Time

It is essential to eat in small proportions through the day. This is the best way to improve the body metabolism and utilize all the food that is taken to provide energy and nutrition to the body.

Again, as we said earlier, it is essential not to skip meals and starve the body as this is perceived as an emergency state wherein the body begins to store all the consumed food as fat and you tend to put on more weight.

eating right

A well-balanced diet is of utmost importance in maintaining health and fitness. This is a common sentence that you might have come across many times in your life.

But, how many of us realize its actual importance and incorporate a diet regime wherein we are eating right?

Even though we are trying hard we are not able to get it right. This might be because we do not know how to eat right or we are not putting efforts in the right direction.

Some of us are failing because we cannot control our mind to listen to the alarms. Yet, some of us are failing because we are not seeing the results of our efforts thus leading to depression and more bad eating habits.

How does one eat right and manage to live a life of good health and fitness? Here are other tips to consider.

Exercise Self-control To Avoid Over-Indulgence

Eating right can be correlated to both overeating and starvation. You should not be either overeating nor should be starving yourself to death fearing to gain weight.

Train your mind to eat right and avoid both the extremes as both can be harmful.

If you are overeating, it leads to obesity and if you are starving yourself, the body might not be receiving adequate nutrition and this will lead to deleterious effects.

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Eat Small Sized Meals

It is best to divide your meals correctly and eat in small proportions through the day.

The ratio of eating should be correct so that the body is getting the right nutrition while it is not subject to starvation.

Eat Wholesome Foods

Whole foods are a great source of nutrients and dietary fiber which are very important for good health and fitness.

It is best to use more of whole foods and less of processed or canned foods in your diet.

Avoid Junk Foods

Junk foods contain lots of unwanted calories that the body will tend to store as fat as this cannot be utilized by the body readily.

Even though you might have a tendency to gobble up these junk foods, it is necessary to exercise control and avoid junk to eat right.

Good Protein Intake and Reduced Fats

A good protein intake is essential for the body as this will help in the maintenance of the body and in muscle buildup and repair.

Watch the intake of fats and reduce fat intake although it is not good to go total zero as this too can have bad effects on health.

In addition, the body should receive a good intake of vitamins and minerals. So, make sure to include foods that are rich in these to meet the requirements of the body.

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Eating Correctly Using the Food Groups

Eating properly can help keep you healthy and fit. As long as you eat nutritionally your overall life will be more rewarding.

Learning to eat nutritionally will keep you fit and usually, you will be able to keep the proper weight for your size.

There are six food groups that you should add to your diet. These six food groups form the food pyramid as some people refer to it.

The base of the pyramid is the Bread, Grain, Cereal and Pasta food group. These foods provide complex carbohydrates, which are an important source of energy.

You should have 6 to 11 servings of these foods in a day. Examples for one serving include 1 slice of bread, 1/2 cup of rice, or pasta, and 1 flat tortilla.

The next food groups going up the pyramid include the Fruits group and Vegetables group.

In both groups, these foods will provide you with important nutrients such as vitamin A, vitamin C, folate or potassium.

They are also low in fat and sodium and high in fiber. You should have 3 to 5 servings of vegetables or fruits each day.

Examples of one serving of fruit include one medium size apple, orange or banana, ½ cup of canned fruit, and ¾ cup of fruit juice or about 4 ounces.

Only count 100 percent real fruit juice. Examples of one serving of vegetables include 1 cup of raw leafy vegetables, ½ cup of other vegetables either cooked or raw, and about 4 ounces of vegetable juice.

The next food group above the Fruits and Vegetables are the Dairy Items and the Protein Items.

Dairy items provide your body with protein and vitamins and minerals, especially calcium. You should have 2 to 3 servings of dairy products in your diet each day.

Examples of one serving of a dairy item include 1 cup of cottage cheese or ½ cup of whole milk. Protein items provide your body with much-needed protein, iron, and zinc.

Include 2 to 3 servings of protein daily in your diet and each serving should be between 2 and 3 ounces.

Examples of one serving of protein would include 2 to 3 ounces of any type of meat, 2 tablespoons of peanut butter, 1/2 cup cooked dry beans, and 1/3 cup of nuts.

At the top of the food pyramid are the Fats and Sweets. The foods in this group do not provide much in the way of nutrition. They do provide calories, which is one culprit for weight gain.

Examples of this food group include salad dressings, oils, cream, butter, margarine, sugars, soft drinks, candies and sweet desserts.

It is not easy to plan to eat right. One should have the determination to eat right and stick with it. Unless you do this, no matter what you try in terms of achieving fitness, you will fail.

Eating healthy can be a journey or it can be an adventure. At first, these changes might seem overwhelming or even impossible.

If you stick with it, if you really make an effort to follow these simple steps, you will find yourself living a life that you only dreamed of before.

On their own, each of these steps can change your relationship with food. You could take just one of them and easily start to see ome results. But you will find the best success when you combine these steps.

You are about to do something amazing for yourself. And amazing action gets amazing results. The goal here isn’t a six pack waist, or the promise of having a bikini body by next summer.

There are many things out there that can give you that, or at least promise to. The goal here is for you to be healthy – really healthy.

For you to find a space between the house and work and the kids where you can focus on small changes that will have big effects on your relationship with food and your health overall.

You are changing your life that is a big deal. You should be proud of yourself. If you are feeling overwhelmed or having second thoughts, please don’t let that stop you. You deserve this and you can do this.

If you are feeling scared, I challenge you to do it scared. These small steps might seem intimidating right now, but that is because of what these little changes represent – the start of a new journey.

Just remember, you aren’t alone, everyone feels nervous when they start making changes to their lives. Those people who are the leaders of your new healthy eating community were in your shoes once.

They were nervous and intimidated and they found a way to break through that and now they are able to help others do the same.

Yes, some of them might have been raised in a healthy eating environment, but that is the exception – not the rule.

Eating right is something that each one of us should learn to improve our general health and to help maintain our body healthy for a long time to come.

Learn the habit of eating right! You will just enjoy it and the health benefits that come along the way.

 


POINTS TO REMEMBER

Eating right includes three components:
⦁ Eating the right proportion of food
⦁ Eating the right kind of food
⦁ Eating at the right time

How to eat right?

  • Exercise self-control to avoid over-indulgence
  • Eat small sized meals
  • Eat wholesome foods
  • Avoid junk foods
  • Good protein intake and reduced fats
  • Eating correctly using the food groups

Food Groups

  • Fats and Sweets
  • Dairy and the Protein
  • Fruits and Vegetables
  • Bread, Grain, Cereal and Pasta

TAKEAWAY QUESTIONS

– Do you eat the right proportion of food?

– Do you eat the right kind of food?

– Do you eat at the right time?

– Do you have some conscious efforts to eat right?

– Are you eating the right amount of portion according to the suggested food group?


HERE ARE THE DOWNLOAD LINKS:

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Nutrition Facts: How To Understand What You Eat?

nutrition facts

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In understanding what you eat, learn the essentials of nutrient food groups, nutrition, and detox program.

These days, a wealth of nutrition info is at your fingertips. From diet books to news stories, everyone appears to have an opinion about what you ought to be eating.

It’s no secret that awesome nutrition plays an all important role in preserving wellness and a healthy weight.

While you already understand its imperative to consume a healthy diet, you might find it harder to sort through all of the data about nutrition and nutrient choices.

You might have grown up with the “Basic 4”: dairy group, meat group, grain group, and the fruits and veggies group. As nutrition science has changed, so have these nutrient groups.

Basic Nutrient Groups

Foods are grouped together when they share like nutritional properties.  Taking an account on the plan you select, you may find the food groups arranged with some slim differences.

For example, My Pyramid has a meat and beans group instead of a meat, poultry, and fish group.

Here are a few examples of a regular diet so you might stay healthy.

arrow2Grains: brown bread and rolls, whole-wheat pasta, English muffin, pocket bread, bagel, cereals, grits, oatmeal, brown rice, unseasoned pretzels, and popcorn.

arrow2Fruits: apricots, apples, bananas, dates, grapes, orange, grapefruits, grapefruit juice, mango, melon, peach, pineapple, raisins, strawberries, tangerines, and a 100 percent fruit juice.

arrow2Vegetables: carrots, broccoli, collards, green beans, peas, kale, limas, potato, spinach, squash,  tomato, sweet potatoes.

arrow2Nonfat or Low Fat Dairy: fat-free (skim) or low-fat (1%) milk or buttermilk, fat-free, low-fat, or reduced-fat cheese, fat-free or low-fat regular or frozen yogurt.

arrow2Lean Meats and poultry: beef, pork, game meats, fish, shellfish. Pick only lean meat and cut away the visible fats. Broil, roast, or poach and cut skin from fowl.

arrow2Nuts and Seeds: almond, filberts, mixed nuts, peanut, walnut, sunflower seeds, peanut butter, kidney beans, lentils, split pea.

 

A healthy eating plan will found you how much you need from every nutrient group to remain inside your calorie demands and promote excellent health.

 

A levelheaded eating plan might also help you learn:
  • How many calories you need daily?
  • How much of each food is a portion?
  • How to arrive at fit choices in each food group?

Notes on Nutrition  

One of the best places to begin taking notes about nutrition is with the United States Department of Agriculture (USDA). The USDA offers recommendations about what they find to be healthy eating-related habits for the general public.

And their information covers these main areas of focus: nutrition pyramid, needed nutrients, weight management, physical fitness and food safety.

Nutrition Pyramid

The USDA has revised dietary guidelines and lists a food pyramid with a color scheme to help people eat in a healthy manner.

Needed Nutrients

The USDA advises people to drink and eat a wide variety of nutrient-dense beverages and foods from the basic food groups they note in their nutrition pyramid.

They also suggest limiting alcohol, salt, added sugars, cholesterol, saturated and trans fats. And they recommend following plans like the Dietary Approaches to Stop Hypertension (DASH) Eating Plan or their USDA Food Guide.]

Weight Management

The general weight focus of the USDA stresses that people strive to maintain body weight in a healthy range, balancing calories from beverages and foods with those expended.

And to help manage weight control as aging occurs, people are to gradually decrease the amounts of foods and beverages consumed and increase physical fitness.

Physical Fitness

The USDA desires people to regularly partake in physical activity while decreasing sedentary activities in order to promote not only healthy bodies but overall general health and psychological well-being.

Optimum activity is targeted at around 30 -90 minutes minimum a day of moderate to intense physical, depending upon weight status, age, and eating habits.

For even more health benefits, a combination of either more intense activity and / or longer periods of activity is advised for most persons instead of just 30 minutes, checking with health care providers first for approval.

Key areas of focus for physical fitness are stretching exercises for increased flexibility, cardiovascular conditioning, and calisthenics or resistance exercises to improve endurance and muscles.

Food Safety

The USDA recommends that people avoid microbial foodborne illnesses by thoroughly washing hands, surfaces where food is handled and vegetables and fruits.

They also advise against washing meats and poultry; however, separate raw foods from those that are already cooked or ready to eat when shopping, handling and storing foods.

They also recommend that foods need to be cooked at temperatures safe enough to destroy microorganisms and promptly stored in refrigeration or freezers if perishable.

 

And they advise people to avoid:
  • Raw or unpasteurized milk
  • Products created from unpasteurized milk
  • raw or partially cooked eggs
  • Foods containing raw eggs
  • Raw or undercooked poultry and meats
  • Unpasteurized juices
  • Raw sprouts.

Read Nutrition Labels

There are so many nutrients in food, so many ingredients, and so many facts to know about what’s supposedly good for you and what’s supposedly not?

But by failing to read the small print, particularly the “Nutrition Facts” panel and the ingredients list, consumers may not be aware of what else they are getting, namely added sugars and trans fats.

“We believe – and emerging science confirms – that a high- carbohydrate diet, particularly one that includes a significant amount of added sugars in a variety of forms, contributes to many health-related concerns,” said nutritionist Colette Heimowitz, vice president of education and research for Atkins Health & Medical Information Services. “Thus, it’s crucial to read the labels on all packaged foods.”

Fortunately for all of us, the US Food and Drug Administration (US FDA) created a standardized format for the nutrition label that all processed and/or packaged consumer foods must affix to the outside of their product.

No matter what the food, you can easily compare its value to you with that of any other food.

There are 3 fundamental areas to look for first on a nutrition label, and they’re all conveniently grouped together near the top, just under the title “Nutrition Facts”.

What is the Serving Size: standardized amount (like cups or tablespoons or pieces) followed by the equivalent amount in the metric system (such as grams) in general.

How Many Servings per Container: Most packaged foods contain multiple servings in a single package, making it easy to double, triple, quadruple, etc. the caloric intake from that of a single serving.

What is the Amount of Calories per Serving: Typically, a single serving of around 40 calories is considered low-calorie, around 100 is considered moderate, and 400 is considered high-calorie.

Keeping tabs on the amount of servings you take in, based on the caloric intake per serving, is one great way to manage your weight.

Another is to balance out eating high-calorie foods with some low-calorie foods earlier or later in the day.

The next step to using nutrition labels to help control your weight is to get the most nutrition out of the calories you take in.

Use the Percentage Daily Value to tell you how rich in each of the required nutrients the food really is.

Daily values are based on a 2000-calorie diet. 5% or less of a nutrient’s %DV is low, 20% or more of a nutrient’s %DV is high. Limit your amount of Total Fat, Cholesterol, and Sodium.

No daily requirement exists for Trans-Fats (the most dangerous kind), though their quantity per serving does appear on the label. So, just be sure to keep them to an absolute minimum.

Make sure to get plenty of Dietary Fiber, Vitamin A, Vitamin C, Calcium, and Iron.

Knowing what ingredients should not be in products is equally crucial. The front of the package may say “no trans fats,” but the ingredients list might reveal trace amounts of hydrogenated or partially hydrogenated oils.

A product that contains less than 1 gram of these oils is not required to include them on the Nutrition Facts panel.

The only way you can be sure that a product is free of these unnatural, harmful fats is if there is no mention of them in the detailed ingredients list.

Avoiding added sugars also is important. Natural sugars in milk and fruit are fine, while added processed sugars, such as sucrose (table sugar) or corn syrup, should not be part of any healthy diet.

Intake of sugar alcohols, which often are used in low-carb products to replace sugar and add bulk, also should be monitored.

Once you have gathered all the information you need, you simply ask yourself if a food choice is a wise choice for you in terms of both calories and nutrients, and whether it makes more sense for you as part of a meal or as a standalone snack.

If the answers to these questions don’t satisfy you for a particular food, then the next question to ask yourself is whether you can find a suitable alternative. The answer that question is almost invariably, ‘Yes’.

Indeed, there’s no need to worry if you are eating right through understanding proper nutrition and what exactly are you eating.

 


POINTS TO REMEMBER

Basic Nutrient Groups

  • Grains
  • Fruits
  • Vegetables
  • Nonfat or Low Fat Dairy
  • Lean Meats and Poultry
  • Nuts and Seeds

A levelheaded eating plan might also help you learn:

  • How many calories you need daily?
  • How much of each food is a portion?
  • How to arrive at fit choices in each food group?

A Healthy Guide to a Good Nutrition

  • Carbohydrates
  • Proteins
  • Fat
  • Vitamins
  • Minerals and Trace Elements

Read Nutrition Labels

3 Fundamental Areas to Look for:

  • What is the serving size
  • How many servings per container
  • What is the amount of calories per serving

It’s crucial to know the ingredients of the products.

TAKEAWAY QUESTIONS

– Are you aware of the nutrition you are eating?

– Does your diet includes some of the basic food groups?

– Do you follow some sort of healthy food guide?

– Are you satisfied with the good nutrition you are getting from what you eat?

– Do you take time to read the nutrition labels of the food products you are buying?


HERE ARE THE DOWNLOAD LINKS:

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Why Blackberries Called Black Pearly Clusters Of Nutrition?

blackberries_nutrition

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Blackberries are among the richest fruits from nature’s nutritional bounty. Though they are primarily wild berries, they have been cultivated extensively in recent years, especially after their health benefits have been unearthed.

For a while, these plants were considered as weeds! Hardly does anyone think so now, though! Let’s get better acquainted with these useful fruits.

All through the Pacific Northwest coast, these little shiny clusters of berries, known as blackberries, are immensely popular.

For some people, these berries are aggressive intruders of their fields and they try to eliminate them by using weedicides.

However, little do they realize that these berries are actually extremely important to their health, if they only knew how to unleash their nutritional goodness.

Blackberries

Blackberries—What Are They?

Blackberries are Rubus fruticosis. They are a relation of marionberries and olallieberries, which are also erroneously known as blackberries. They grow on short shrubs with densely green leaves.

They grow in forms of clusters. They are also related to raspberries. In fact, blackberries and raspberries are together known as cranberries.

There are over 375 different species of blackberries. Their common region of growth is the Pacific Northwest Coast in the United States.

Blackberries—Traditional Roots

It is believed that the blackberries are not native to the North American continent. The belief runs that these berries were an import from the European settlers, brought over from England to this continent.

The blackberry at that time was mostly considered as a weed and an inedible plant, mostly because of the black appearance of the berries which is usually affected by pathogens in the environment, and because of the presence of thorns in it blackberries are related to roses.

However, a thornless hybrid of the blackberry was created in around 1920. This sturdier plant had enhanced nutritional benefits and is what people use now.

health benefits of blackberries

Blackberries—Health Benefits

check3Blackberries are especially rich in their antioxidant value, phytoestrogen value, fiber content and vitamin K content. It is these nutrients that give blackberries a specific taste and health reputation.

check3Due to their antioxidant value, blackberries can give an immunity boost to the people who use them regularly. The antioxidants retard destructive free radical mechanisms within the body and improve overall health.

check3The high level of phytoestrogens present in blackberries makes them a good candidate for improving female health. This is the plant version of the female hormone, estrogen. It helps women who suffer from severe side effects of menstruation such as premenstrual syndrome. Blackberries give women relief from such symptoms and also help in maintaining their proper body functioning. Additionally, these are a good natural food for women who complain about nausea and vomiting when they are pregnant.

check3Due to the presence of a lot of fiber content in blackberries, they are good for correcting digestive problems. They help people with digestive difficulties. If you are suffering from constipation regularly, then including blackberries in your diet can help you clean out your bowels more effectively.

check3Also, due to their benefit in maintaining digestive health, blackberries aid in weight management. They have very low sugar content in them, due to which they do not add extra calories to the body.

check3The vitamin K constitution of blackberries made them exceptionally effective in blood clotting. Also, vitamin K is necessary for maintaining proper health of bones.

Blackberries—Where to Get Them

Blackberries are commonly available in stores. You can find them easily if you are living in America. Canned blackberry products are available across the world as well. You can order them online too.

However, the blackberries that you freshly pick from the plants and eat immediately provide you with the best health benefits.

 


POINTS TO REMEMBER

Blackberries grow in forms of clusters and are related to raspberries.

Health Benefits of Blackberries

  • Rich in antioxidant value
  • Can give immunity boost
  • High level of phytoestrogens
  • A lot of fiber content
  • Maintaining digestive health
  • Aid in weight management
  • Effective in blood clotting

TAKEAWAY QUESTIONS

– Are there blackberry products available in your area?

– Do you consume blackberries?

– Are there other berries you can gobble up instead?

– Are there alternative antioxidants source you could eat?

– Are there alternative source of this similar health food that you can eat?


HERE ARE THE DOWNLOAD LINKS:

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Why Bilberries Called Rounds Of Nutrients?

bilberries_nutrients

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Did you know that bilberries are quite popular in the European regions? They are collected by children right from the trees and eaten as a delicacy.

Well, this is one childish habit that should not be abhorred, because the bilberries have a great number of health benefits.

If you know how to stay away from the wild bilberries and consume the edible ones, even you could get the goodness of these wonderful fruits.

Various names have been bestowed upon the bilberries depending on the region of the earth where they grow, but the nutritional goodness that is present in them remains the same.

These tiny tarty berries are known to provide people with a wide gamut of benefits, right from enhancing vision to better health for the heart.

Quite understandably then, there is much more to the bilberries than just bilberry cake!

bilberry

Bilberries—What Are They?

Bilberries are tiny blue-black colored berries that are grown on shrubs. They are mostly found in the European countries, most notably Great Britain, and in several North Asian countries as well.

Since they are somewhat blue in color, people mistake them from blueberries, and indeed, one of the colloquial names for it is European blueberries.

They are also called as whortleberries, winberries, and wimberries in different parts of Europe.

These berries belong to the Vaccinium genus. They are a group of several different species of this genus, most notably the Vaccinium myrtillus. They are related to the real blueberries and huckleberries through their genus.

turmeric_3

Bilberries—Traditional Roots

Though bilberries were known as a popular fruit over several centuries, their real medicinal properties came to the fore only in the 16th Century.

During those times, bilberries were used in traditional medicine as an astringent, antiseptic and an anti-inflammatory ingredient to help people come out of various ailments.

Since the 16th Century, bilberries have gained a widespread popularity in Europe for their health benefits and this popularity did not take much time to spread to the rest of the world as well.

In fact, during the World War 2, fighter pilots went on a steady diet of bilberries in order to improve their visual abilities.

These pilots claimed that they could see and hit their targets more easily due to their consumption of these berries.

bilberries

Bilberries—Health Benefits

Bilberries are primarily known for the following health-promoting benefits.

check3The main advantage of a regular consumption of bilberries is that it can promote visual abilities.

If you have a problem with the eyes, such as blurred vision or inability to focus, then bilberries can help.

They improve the circulation to the ocular area and enhance the pigmented area of the eyes, which make them more visually capable.

Also, problems such as macular degeneration, cataract and glaucoma can be taken care of by using bilberries.

Bilberry has been very effective in improving night vision. Being a close relative of blueberry, it contains high levels of the natural antioxidant compound.

These antioxidants prevent free radicals from causing any damage to the eye. It also strengthens the small blood vessels that carry oxygen to the eyes.

Bilberry is high in flavonoids known as Anthocyanosides, which quickens the regeneration of Rhodopsin, a purple pigment used as rods in the eye for night vision.

It is also useful in treating macular degeneration, diabetic retinopathy, and cataract. One study has shown that combination of bilberry extracts and vitamin E reduces the progression of cataract.

Studies have shown that supplementation with bilberry improves eye adaptation to darkness for people with poor vision.

It does not work with people having good vision, though. Bilberry extracts are known to improve the functional ability of eyes and other organs.

check3Bilberries improve blood circulation to different parts of the body. Due to this, the immunity of the body increases and the metabolic functions are enhanced. They also help in strengthening the blood vessels within the body.

check3Bilberries, like most other berries, help in controlling the cholesterol level within the body.

check3Another important benefit of the bilberries is that they can help in the treatment of cysts and ulcers in the stomach and breast region. This health advantage of the bilberries is still being looked into.

check3Bilberries also help in improving digestive health. A steady consumption of these berries can help in the elimination of problems such as diarrhea, dysentery, and indigestion.

The bilberry can curb even acidity and flatulence. Eating bilberry mixed with honey is a popular home remedy for diarrhea.

check3A traditional use of bilberries has been in the maintenance of menstrual health. They can help prevent menstrual cramps and regularize the menstrual flow in women who have irregular periods.

check3If you have a burn or a wound anywhere on the body, then bilberries can help due to their anti-inflammatory action. They can help the wound to heal faster and prevent further infection.

They can help the wound to heal faster and prevent further infection. They also help arrest bleeding. If there is a heavy itching sensation, then bilberry can help.

Application of its juice on the area of the itch can help, and it can also help cure numbness that might set in on different regions of the body.

check3Several heart health benefits can be achieved through a regular diet of bilberries. Since bilberries improve blood circulation, they promote heart health.

They can bring an increased amount of blood into the heart and take care of problems such as the onset of high and low blood pressure. Bilberries also help to keep the blood purer.

probiotic

It is also useful in treating bruising, general subcutaneous bleeding, and easing inflammation that occurs in osteoarthritis, rheumatoid arthritis, and gum disease.

Bilberry leaves can be used to treat diabetes due to its hypoglycemic properties.

It can be used as a topical treatment in the form of infusion or decoctions, like tea or liquid extracts for eyes and mouth inflammation, skin infections and burns.

It is known to treat chronic venous insufficiency, varicose veins, pain, itching, and skin ulcers in the legs. It may also prove to be effective in treating Raynaud’s disease.

It is also very effective in curing and treating peptic ulcers, fibrocystic breast disease, and painful menstruation.

It is available in tincture as well as capsule form. And fresh bilberries are always there to be plucked.

To reduce cataract, macular degeneration and other eye problems take 80-160 mg of standardized extract or 1/2 teaspoon liquid extract two or three times a day.

For diabetic retinopathy take 80- 160 mg (standardized to 23-37% anthocyanosides) at least three times a day

To treat varicose veins consume 80-160 mg standardized extract three times a day.

For sore throat and diarrhea make bilberry tea by pouring 1 cup hot water in 1 or 2 tablespoons of dried whole berries or 2 to 3 teaspoons of finely crushed berries. Strain and drink at least 4 cups a day.

In some individuals, consumption of bilberry internally may interfere with iron absorption. Lactating and pregnant women should avoid it, completely.

liver support_1

Bilberries—Where to Get Them

The widespread popularity of bilberries ensures that you can get hold of them quite easily. Since they are natively grown in Europe, they are most easily available there in supermarkets.

Various bilberry products, even a particular type of bilberry tea that has several health benefits itself, are easily found.

If you do not live in Europe, even then you may find bilberry products on your store shelves, or you may find the berries themselves.

The Internet is a great option to get bilberries too, especially if you are not living in a region that naturally produces this berry. Several online retailers ship bilberries to different parts of the world.

 


POINTS TO REMEMBER

Health Benefits of Bilberries

  • It can promote visual abilities
  • Bilberries improve blood circulation
  • They help in controlling the cholesterol level
  • They can help in the treatment of cysts and ulcers in the stomach and breast region
  • Bilberries also help in improving digestive health
  • A traditional use of bilberries has been in the maintenance of menstrual health
  • Several heart health benefits can be achieved through a regular diet of bilberries.

TAKEAWAY QUESTIONS

– Are there bilberry products available in your area?

– Do you consume bilberries?

– Are there other berries you can gobble up instead?

– Are there alternative source of this similar health food that you can eat?


HERE ARE THE DOWNLOAD LINKS:

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8 Asparagus Recipes

How do you prepare asparagus for your meal? As we know, asparagus uses the shoots of the plant eaten before the blossoms develop. They are a good source of Vitamins A, K, C and E, Folate and Chromium.

There are still many nutrients that Asparagus can bring to your table. For now here are 8recipes for you to try to prepare for your meals.

 

 

Asparagus Linguine

Ingredients

6 ounces uncooked linguine

1 small onion, chopped

2 garlic cloves, minced

1 tablespoon olive oil

2 teaspoons butter

1/2 pound fresh asparagus, trimmed and cut into 1/2 inch pieces

2 tablespoons white wine or chicken broth

2 tablespoons grated Parmesan cheese

1 tablespoon lemon juice

1/4 teaspoon salt

1/8 teaspoon pepper

 

Instructions

1. Cook linguine according to package directions.

2. Meanwhile, in a nonstick skillet, saute the onion and garlic in oil and butter until tender.

3. Add asparagus; cook and stir for 2 minutes or until crisp-tender.

4. Add wine or broth; cook and stir for 1-2 minutes or until liquid are reduced. Remove from the heat.

5. Drain linguine; add to asparagus mixture.

6. Add remaining ingredients; toss to coat. Serve immediately.

Asparagus

Asparagus

Asparagus Cheese Soup

Ingredients

2 cups water, divided

1 teaspoon chicken bouillon granules

1/4 teaspoon seasoned salt

1/4 teaspoon lemon-pepper seasoning

1/4 teaspoon white pepper

3/4 pound fresh asparagus spears, trimmed

4 slices process American cheese, diced

1 bacon strip, cooked and crumbled

 

Instructions

1. In a small skillet, combine 1 cup water, bouillon, seasoned salt, lemon-pepper and white pepper.

2. Add asparagus. Bring to a boil.

3. Reduce heat; cover and simmer for 8-10 minutes or until asparagus are tender.

4. Remove asparagus; cool slightly.

5. Cut off several asparagus tips and set aside.

6. Cut remaining asparagus into larger pieces.

7. Place asparagus pieces and cooking liquid in a blender or food processor; cover and process until smooth.

8. In a saucepan, combine asparagus mixture and remaining water; heat through.

9. Reduce heat; stir in cheese just until melted.

10. Garnish with bacon bits and reserved asparagus tips.

Asparagus recipes

Grilled Asparagus with Roasted Garlic Toast

Ingredients

1 medium head garlic, unpeeled

5 tablespoons extra-virgin olive oil, divided

salt and pepper to taste

2 tablespoons minced shallot

1 1/2 teaspoons balsamic vinegar

1/2 teaspoon red wine vinegar

1 1/2 pounds thick-stemmed asparagus

4 slices sourdough bread

 

Instructions

1. Preheat oven to 350 degrees F (175 degrees C).

2. Coat the head of garlic with 1 tablespoon olive oil, salt, and pepper.

3. Place on a baking sheet, and roast 45 minutes in the preheated oven, until golden brown.

4. Once the garlic is roasted, cut the head in half horizontally, exposing all the cloves.

5. Squeeze both halves into a bowl, discarding any skin.

6. Whisk in 2 tablespoons of olive oil, salt, and pepper. Set aside.

7. While the garlic is roasting, place the minced shallot in a bowl with the balsamic and red wine vinegar for about 30 minutes to let the flavors blend.

8. Whisk in remaining olive oil, and season with salt and pepper.

9. Place asparagus spears in the mixture until ready to grill.

10. Preheat grill for medium-high heat.

11. Place asparagus in a large skillet or directly on the grill.

12. Grill the asparagus, turning over once, until tender, about 10 minutes.

13. While asparagus is grilling, spread the roasted garlic mixture on the bread.

14. Grill bread until toasted. Arrange the bread and asparagus on a plate, and drizzle with the remaining shallot and vinegar mixture.

 

Asparagus Recipe

Steamed Asparagus

Ingredients

1 bunch asparagus spears

1 teaspoon butter

1/4 teaspoon salt

3 cups water

 

Instructions

1. Place water in the bottom half of a steamer pan set.

2. Add salt and butter, and bring to a boil.

3. Trim the dry ends off of the asparagus.

4. If the spears are thick, peel them lightly with a vegetable peeler.

5. Place them in the top half of the steamer pan set.

6. Steam for 5 to 10 minutes depending on the thickness of the asparagus or until asparagus is tender.

asparagus wrap

Salmon-Wrapped Asparagus

Ingredients

2 pounds fresh asparagus, trimmed

1 1/2 pounds salmon fillets

1 1/2 cups water

1/2 cup dry white wine or chicken broth

1 tablespoon minced green onion

1 tablespoon minced chives

1 teaspoon salt

1/2 teaspoon whole black peppercorns

 

MUSHROOM SAUCE:

1/2 pound fresh mushrooms,

1/2 pound fresh mushrooms, sliced

1/2 cup sliced green onions

2 tablespoons butter or stick margarine

1 teaspoon olive or canola oil

2 tablespoons all-purpose flour

1/2 teaspoon salt

1/8 teaspoon pepper

1 cup 2% milk

1 tablespoon minced chives

 

Instructions

1. In a large skillet, bring 1/2 inch of water to a boil; add asparagus.

2. Reduce heat; cover and simmer for 2 minutes.

3. Drain and immediately place asparagus in ice water; drain and pat dry.

4. Cut salmon widthwise into 1/4-inch-thick slices.

5. To form one bundle, place three to four slices cut side down, overlapping edges slightly.

6. Wrap around five to six asparagus spears. Secure with toothpicks.Repeat for remaining bundles.

7. In a large skillet, bring 1-1/2 cups water, wine or broth, onion, chives, salt and peppercorns to a boil. Using a spatula, carefully add bundles.

8. Reduce heat; cover and simmer for 7-8 minutes or until fish flakes easily with a fork.

9. Meanwhile, for sauce, in a skillet, saute mushrooms and green onions in butter and oil until tender.

10. Stir in flour, salt and pepper until blended. Gradually add milk.

11. Bring to a boil; cook and stir for 2 minutes or until thickened. Add chives. Serve over bundles.

asparagus with shrimp

 

Shrimp and Asparagus Fettuccine

Ingredients

1 bunch fresh asparagus, trimmed and cut into 1-inch pieces

3/4 cup olive oil, or more if needed

6 cloves garlic, pressed salt and pepper to taste

1 pound dry fettuccine pasta

2 teaspoons olive oil

1 pound uncooked shrimp peeled, deveined, and tails removed

2 tablespoons seafood seasoning or to taste

1 cup shredded Parmesan cheese or more if desired

 

Instructions

1. Separate the asparagus tips from the rest of the cut pieces, and set the tips aside.

2. Heat 3/4 cup of olive oil over medium heat.

3. Cook and stir the garlic in the hot oil until it begins to turn brown, about 5

4. Stir in the cut pieces of asparagus (not the tips) and season with salt and pepper.

5. Cook and stir the asparagus until tender but still bright green, about 10 minutes, then add the asparagus tips. Cook and stir for 5 more minutes.

6. While the asparagus is cooking, fill a large pot with lightly salted water and bring to a rolling boil over high heat.

7. Once the water is boiling, stir in the fettuccine, and return to a boil.

8. Cook the pasta uncovered, stirring occasionally, until the pasta has cooked through, but is still firm to the bite, about 8 minutes.

9. Drain well in a colander set in the sink, return to the pot, and drizzle 2 teaspoons of olive oil over the pasta.

10. Remove the asparagus from the skillet with a slotted spoon, leaving oil in a skillet, and set the asparagus aside.

11. Pat the shrimp dry with paper towels and place in the hot skillet over medium-high heat.

12. Sprinkle the shrimp with the seafood seasoning, and cook and stir the shrimp until they are pink and no longer translucent.

13. Return the asparagus to the skillet, and cook the shrimp and asparagus until thoroughly heated, 2 to 3 more minutes.

14. Stir the shrimp and asparagus into the cooked fettuccine, and toss with shredded Parmesan cheese.

15. The olive oil serves as the sauce, so add more as needed to generously coat the pasta and shrimp.

Asparagus

Asparagus Roll-Ups

Ingredients

16 fresh asparagus spears

16 slices sandwich bread, crusts removed

1 (8 ounces) package cream cheese, softened

8 bacon strips, cooked and crumbled

2 tablespoons minced fresh chives

1/4 cup butter or margarine, melted

3 tablespoons grated Parmesan cheese

 

Instructions

1. Place asparagus in a skillet with a small amount of water

2. Cook until crisp and tender, about 6-8 minutes. Drain and set aside.

3. Flatten bread with a rolling pin.

4. Combine the cream cheese, bacon and chives.

5. Spread 1 tablespoonful on each slice of bread.

6. Top with an asparagus spear. Roll up tightly.

7. Place seam-side down on a greased baking sheet.

8. Brush with butter and sprinkle with Parmesan

9. Cut roll-ups in half. Bake at 400 degrees F for 10-12 minutes or until lightly browned.

 

Download your free PDF copy of these asparagus recipes.

 

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What Oil Are You Using In Your Diet?

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Whether you want to add a healthy flair to your cooking style or maintain your ideal weight for bathing-suit season, something as simple as preparing food with the right cooking oil can be a positive step toward good health. Definitely, you have to use the best and healthy cooking oil there is.

It’s a common misconception that all fats and oils are bad for you. In fact, the right fats and oils provide an effective energy source for the body, as well as enhance the texture, taste, and aroma of many foods.

A little oil goes a long way. One teaspoon of oil per person is adequate.

Using the wrong type of cooking oil can actually be making you gain weight. It can be so frustrating in trying to understand what the best cooking oil is to use.

One minute you are told to use peanut oil then told that olive oil is not all that it is made out to be. This article will try and clear all of this up for you.

Many manufacturing companies do falsely represent their oils. They tell you that their oil is healthy and will help you lower your cholesterol levels while improving your blood pressure and more. In reality, you are being misled by these companies.

The problem with vegetable oils is that the oil needs to be extracted, and this can only be done by using a chemical process, not a natural one. These oils are ones such as corn oil, sunflower, oil, canola oil and soybean oil.

This technology is fairly new so decades ago people just did not eat this type of oil at all. The reason why obesity was not such a huge concern then as it is now.

cooking with oil

Vegetable oil is used in so many products including almost every single processed food out there on the market.

Adding too much vegetable oil in your diet can lead to many health problems including weight gain, inflammation, heart disease, high cholesterol levels and more.

The problem with vegetable oil, it contains huge amounts of Omega 6 oils. It is important to understand that the ratio of Omega 3 to Omega 6 oils should be kept at 1:1.

Adding vegetable oils and processed foods throw this off completely. It is not unheard of for people to have ratios as high as 25:1.

Overweight

While our body does require fat to repair our cells, it does not require such high levels.

When too much fat is available the excess is simply stored as additional fat. This excess storage leads to problems such as clogged arteries and has been indirectly linked to some cancers.

So what can you do to combat this?

The easiest thing for you to do is to avoid using vegetable oil whenever possible. In fact, try not to use it all.

Unfortunately, this is not as easy as it might sound. As we mentioned before vegetable oil can be found in pretty much every type of processed food.

While avoiding vegetable oil as much as possible will be a huge boost to your health. There are other choices you have when it comes to cooking with oils.

These are oils which are normally pressed as opposed to extracted. Even filtered oils are usually a better choice too.

oliveoil1

The healthiest oils available today include:

Ghee

Ghee is a type of clarified butter widely used in Indian cuisine. It is made from boiling raw milk and cooling it to110 °F (43 °C) and adding cultured curds

Butter

Butter contains healthy saturated fats and fat-soluble vitamins. It has also linoleic acid that is good for metabolism.

Palm Oil

Palm oil does not contain trans-fat like saturated fats. Instead, it contains antioxidants like Vitamin E.

Coconut Oil

Coconut oil is full of healthy benefits. Coconut oil raises the metabolism, which helps people who are trying to lose weight and people suffering from thyroid problems.  Coconut stabilizes the blood sugar levels, helping with diabetes. It also protects the heart cells from damage.

Olive Oil

Olive oil, particularly the extra virgin olive oil is already known for its health benefits.

Avocado Oil

Avocado oil is good for the heart, digestion and contains Vitamin E. It is also great for losing weight because of its high oleic acid.

melted butter

Try these oils out in different ways. Use butter or ghee for frying eggs and onions. Coconut oil is great for roasting vegetables. Try them out and see which ones you like the most.

Whether you are trying to lose weight or just eat in a healthier manner, it is important to pay attention to the types of food you are including in your diet.

Try to stay away from processed foods as much as possible. Get into the habit of reading food labels to see what type of oil the product contains. Remember you are making lifestyle changes and not just on a ‘diet’.

By avoiding vegetable oils and replacing it with a better alternative you will be doing your entire family a service. You will all stay healthier and slimmer and be happier for it.

 


POINTS TO REMEMBER

Using the wrong type of cooking oil can actually be making you gain weight.

Vegetable oils like corn oil, sunflower oil, canola oil and soybean oil need to be extracted using a chemical process.

Vegetable oil is almost used in every processed food.

Healthiest Oils Available

  • Ghee – A type of clarified butter widely used in Indian cuisine
  • Butter – It contains healthy saturated fats and fat-soluble vitamins
  • Palm Oil -It does not contain trans fats
  • Coconut Oil -It is full of healthy benefits
  • Olive Oil – It is a good source of monosaturated fats
  • Avocado Oil -It is good for the heart, digestion, contains Vitamin E, good for losing weight
  • Flax Oil – It is the best source of antioxidant-acting lignans

TAKEAWAY QUESTIONS

– Are you consuming some types of vegetable oils?

– What type of oil are you using on your cooking and frying?

– What kind of oil are you using for your salad dressing?

– Do you use the healthy oils mentioned?


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Eat Healthy Breakfast For Health And Weight Loss

Are you are a morning person? Is eating breakfast part of your daily routine? Do you eat healthy breakfast? Then, I commend you if you are.

Find out the importance of eating breakfast to your health and how can you maximize it to lose weight.

Start your day with a healthy breakfast to have a blast and energy to spend on your activities . It makes you physically and mentally fit, too.

Breakfast is an important meal of the day and it affects the overall health and well-being.

It is the most part of the daily routine so you should give proper consideration about how to get the healthy breakfast.

healthy breakfast

Importance of Healthy Breakfast

Your body and brain need fuel to work efficiently and the breakfast provides that fuel.

After a long break of the night, you must take a healthy breakfast within two hours of waking up.

Breakfast implies breaking the fast, but it doesn’t mean that you can take anything to break this fast.

It should be nutritional breakfast so take an advice from the good dietitians about the healthy breakfast.

breakfast 3

Eating a healthy breakfast makes you able to be energetic and live healthy longer life.

Most of the people avoid their breakfast, but it’s not good for their health.

The breakfast skippers generally feel low energy throughout the day.

And after some time, many physical and mental problems arise in their body.

Skipping breakfast affects your health negatively.

Dietitians say to make your day healthy and energetic you must take a healthy breakfast. But how much calories you should intake is an important point to know.

Energy needs vary person to person. Even Paleo lunch ideas depend on the age or stage of life.

Generally, men need more energy in comparison to women. Adult men should consume 2500 kcals and women should consume 2000 kcal per day.

Boys of the age 7 to 10 years should consume 1970 kcals per day and at the same age, girls should consume 1740 kcals.

Nutritionists believe that people must eat healthy breakfast to get 20-35% calories. Without breakfast, your body is like a car with no petrol.

healthy breakfast

Your breakfast should include the good amount of nutrients like iron, calcium, protein, fiber, and Vitamin B.

Your body needs these nutrients and as per the Nutritionist research, if you missed these nutrients then your body will not work properly for a long time and you will compensate your health in the later age.

So, it is required to get these nutrients to stay fit and healthy. Most of the fruits and vegetables contain a good amount of vitamins and minerals so you should try to include them in your daily breakfast.

Eating a smart breakfast can improve your performance in your work area.

Healthy breakfast also contains glucose levels as an essential carbohydrate that is required for the proper functioning of the brain.

As per many studies, eating a healthy breakfast can improve your level of concentration and memory. Your brain will work actively throughout the day.

In addition to the healthy breakfast, some physical exercise is also essential to stay fit.

breakfast

Healthy Breakfast Tips to Lose Weight

If you want to lose weight, or you just want to get healthy, then breakfast should be number one on your list.

Even if you’re exercising every day, you could be sabotaging your plans by skipping breakfast! And, if you do eat breakfast every day, you may be choosing the wrong foods.

Here are 5 healthy breakfast tips to make that first meal of the day a healthy one.

1) Never Skip Breakfast

This is number one on the list of healthy breakfast tips for a very good reason as mention above.

You may think you’re shaving calories off your day by missing breakfast, but it just leaves you more likely to snack on unhealthy foods throughout the morning.

Above this, breakfast kick starts your metabolism, making your body work harder to burn off calories from the meals you eat through the rest of the day.

pastries

2) Avoid Sugar

Many of us wrongly assume that all breakfast cereals are healthy. This is far from the truth: many of them are overloaded with sugar.

This can lead to weight gain and energy spikes that will leave you feeling sleepy by lunch time.

3) Don’t Drink Too Much Juice

Although fruit juice is good for you, this doesn’t mean that it’s free from calories.

The sugar in fruit juice can cause an energy spike, so stick to a small glass and drink water to hydrate you for the day.

Drinking more water has an added benefit of helping you to feel fuller and avoid snacking.

superfoods

4) Include A Few Superfoods

Superfoods are ingredients known to greatly decrease your risk of developing a range of diseases.

Thankfully, many of these are perfect for breakfast. Here are a few top ingredients to get you going: oats, tea, yogurt (low fat), berries, nuts and seeds.

Even if you only have a handful of these ingredients, it’s a good way to make sure you get something healthy into every day.

healthy eating

5) Start As You Mean To Go On

Think of breakfast as a kick-start for your day, and start with healthy foods that’ll give your body the energy you need.

This means avoiding fast food and fried breakfasts that’ll leave you feeling sluggish at work.

Plan ahead when all these healthy breakfast tips seem a little complicated for you when you frequently find yourself rushing around in the mornings.

If necessary, prepare your breakfast the night before to make it as easy as possible for you to stick to a healthy diet.

A healthy breakfast keeps you going and it is essential for you to meet your body’s daily nutritional needs.

By eating a healthy breakfast daily, you get to have the right amount of nutrients in your body which can benefit your overall health.

 

Download your free PDF copy of healthy breakfast’s impact on health and tips to lose weight.

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The Goodness of Berries

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Do you have any favorite berry? You might be aware that berries have a lot of nutrients and health benefits.

The famous ones we know are blueberries and strawberries. But, did you know that there are still other amazing berries from different parts of the world that were known  for their tremendous health benefits? Let’s find out more about them and grab any when you see one.

Nature has furnished us with a host of goodies. Health experts have always advocated the use of natural foods for maintaining good health.

According to them, the reason for the degeneration of human health in recent times is that our diet has become more ‘synthetic’ than ever. As such, one of the most effective ways to maintain the best health and fitness level is to go back to nature.

Among the various goodies that nature has given us so abundantly are included hundreds of different species of berries. These tiny, colorful fruits are packed with an amazing level of nutritional goodness.

Berries are known for their high antioxidant values—some of these products have the highest antioxidant value of all fruits—and it is this nutritional asset present in them that makes them lead the health brigade.

Why are we emphasizing on berries over all other foods here? What is it that makes berries special?

berries

Health Benefits of Berries

The ancient rishis of India live solely on berries growing in the wild. These rishis never felt much hungry (berries are great appetite-satisfiers) and hence they had lean bodies and were capable of high activity and meditation. They lived a long life, most of them beyond 200 years.

Indeed, berries are nutritious and here are some of their benefits:

check4Berries are full of anthocyanins, especially the berries that have a darker color. Anthocyanins are the pigments that give them this color and at the same time, they are also rich in antioxidants.

check4The reason why we have taken up berries is that they are the richest sources of antioxidants in the world. Their natural goodness ensures that they are great foods to consume for all the benefits that antioxidants can provide, without worrying about any side effects. 

check4Berries are also known for their high vitamin content. The tarty ones are especially rich in vitamin C, a natural protectant for the body and help in faster healing.

check4Another important vitamin found in berries is vitamin K, which helps in blood clotting. Vitamins of the B complex, which are amazingly helpful in the overall growth and development of the body, are also found abundantly in berries.

fruits

Accessibility of Berries

Berries are such fabulously nutrient-rich foods, but they are available all over the planet in some form or the other. They grow in tropical as well as temperate climates.

There are still several berry species within the rainforests that have not been properly discovered so far. So, one thing can be said about them—berries are something that we will never have a paucity of.

There is also the fact that they can be eaten as they are. You could just pluck them from their shrubs and eat them.

Or, if you are more of a gourmet, there are various delicacies that can be prepared from berries. Though these are the most healthful foods on the planet, they have tastes that appeal to everyone.

So, why shouldn’t we take berries up? These are cheaply available foods that everyone likes anyway. Only if we could be more serious about them and include them in our daily diet, things would be much different with our health.

berries

7 Nutrient Rich Berries

There is a vast assortment of berries that nature provides us with and rarely is a berry found that does not have extraordinary nutritional value.

Just by including the right kinds of berries in our regular diet, we are able to improve our health and our life itself by a very significant degree.

 Acai Berry

The acai berry is a relatively new discovery to most parts of the world, including the USA, but this berry has been in use for centuries. A native of the Brazilian rainforest region, the berry is naturally grown only in that part of the world.

Due to its short shelf life, there are difficulties in preserving and transporting the berry to different parts of the world, where there is a huge demand currently for it.

Acai berries are known to be the highest natural source of antioxidants present in nature, even more than red wine, which was considered the number one food for fighting against free radicals. It is these free radicals that can cause a very high amount of damage to the human system.

Acai berries work by eliminating free radicals and thus improving the body on the whole.Acai berries are great for various aspects of human health and fitness. They are highly rated for their effectiveness in weight management.

Apart from that, they are also known for their role in anti-aging, improving stamina, improving mental health, controlling diabetes, enhancing heart function, controlling blood pressure and so on.

All acai available in countries outside the rainforest is in some or the other preserved form due to its short shelf life. Commonly available acai products are in the form of pulps, freeze-dried powders, syrups, and squashes, etc.

maqui-berries[1]

Maqui Berry

While the acai berry enjoys its position as the number one healthy berry available in nature, the maqui berry comes a close second.

This is a temperate fruit which grows indigenously in Chile and Argentina and is exported to other parts of the world in various forms.Maqui berries have lower antioxidant content than acai berries, but we will get into detailed comparisons later.

This berry has several health benefits, most of which are related to the digestive system.

The berry provides consumers with a high level of monounsaturated fats, dietary fibers, and plant sterols, which are highly important in improving the heart function of a person apart from improving their digestive metabolism.

The berry also has enough antioxidant content to correct digestive problems and cause unnecessary fat to burn out.

goji_berries

Goji Berry

The goji berry is found in Tibet and Nepal, but now they are being cultivated in several other parts of the world as well. This Asian berry is actually one of the first berries that medical science accepted to have curative benefits.

The berries are full of nutritional goodness in the forms of amino acids, trace minerals, vitamins of the B complex and E and several others. The berry has a deep red color, which is in part due to the presence of beta carotene in it, which is a precursor for vitamin A.

Goji berries have been ascribed with several health benefits. They are known to improve the immune system of the body.

They can do a wonderful job in maintaining proper health of the liver. The goji berry is also accepted to improve stamina and libido along with providing a better mental strength to the person who uses them regularly.

blueberry

Blueberry

These berries, which are actually blue in color, are known for their very high antioxidant content.

The berries get their blue color because of the high amount of plant nutrients present in them, which are known as anthocyanidins. These natural ingredients are responsible for the natural antioxidant action of the berries.

The blueberry performs an impressive task in repairing the wear and tear that takes place in the body.

Its high antioxidant content eliminates free radical action and keeps the body in its highest state of functioning at all times.

Along with improving the body’s immunity and metabolism, blueberries are medically proven to have a positive effect on conditions such as varicose veins, hemorrhoids, peptic ulcers, cataract, glaucoma and even some kinds of cancers. This has led to a great deal of scientific and medical interest in these berries in recent times.

strawberries

Strawberry

Strawberries are perhaps the most abundant kinds of berries in the world. There are about 600 different varieties of them on the planet, all deep red in color because of the antioxidant plant nutrients that are present in them in high amounts.

This highly attractive berry has a significant number of benefits as well. It is known for improving mental conditions such as debility, stress, and depression. They are known for ocular health and also for improving the overall metabolism of the body.

Recently, a study with is still going on has indicated that regular consumption of strawberries may be very good for the control of liver cancer.

bilberry

Bilberry

The bilberry is another highly attractive blue colored berry. The blue color, as in blueberries, is again due to the presence of anthocyanidins. But, they are about three times smaller in size than them.

Bilberries are well-respected in the world of natural foods because of their vast number of benefits in maintaining human health. These berries are considered to be very good in monitoring blood sugar level.

They can help prevent early wear and tear of the arteries and veins. They are also known to improve vision and keep various eye defects at bay.

Blackberries2

Blackberry

The name indicates their color, which is mainly due to the very high level of antioxidants present in them. It is because of this fact that blackberries are highly effective in treating and preventing the onset of various chronic diseases.

Blackberries are exceptional at improving the immunity of the body. They provide the body with necessary fibers and hence are useful for maintaining the digestive metabolism of the body as well.

Not only that, blackberries were recently found out by a study conducted by the Ohio State University to be effective in the formation of oral and colon tumors. This has sparked new interest in this berry in recent times.

cranberry

Cranberry

Another easy way of boosting good health is the daily consumption of cranberries. Cranberries are among the top foods with proven health benefits, according to Amy Howell, a researcher at Rutgers University.

Cranberries are full of antioxidants. Antioxidants are instrumental in protecting cells from damage from molecules called “free radicals.”

Research on the cranberry’s effects on heart disease, yeast infections and other conditions such as cancer, stroke and viral infections has so far found that drinking cranberry juice can block urinary infections.

A compound called “proanthocyanidine” prevents plaque formation on teeth. As a result of this finding, mouthwashes containing the compound proanthocyanidine are being developed to prevent periodontal disease.

Studies have also shown that in some people regular cranberry juice consumption for months can kill the H.pylori bacteria, which can cause stomach cancer and ulcers.

Drinking cranberry juice daily may increase levels of HDL, or good cholesterol and reduce levels of LDL, or bad cholesterol.

Cranberries may prevent tumors from growing rapidly or starting in the first place.

Likewise, Cranberry Juice is very rich in Antioxidants and Nutrients which can help to prevent degenerative illnesses and diseases, particularly those associated with the eyes.

It is a well-known supplement that is frequently used in overcoming UTIs or Urinary Tract Infections, and it could be called a vitamin that boosts the immune system, by increasing and improving cellular communication within the body.

You can eat berries raw, add them to your favorite cereals, or make a smoothie drink with various berries, fruits, milk and yogurt.  Get creative and find ways to mix berries into your favorite recipes.

Well, these are the eight great berries that must definitely be a part of your diet. Do not miss out on these berries.

However, if you want to know more about berries out there, check this comprehensive list, written by a nutrition expert Michael Joseph. Here’s the link: 20 Types Of Berries And Their Health Benefits

 

8 berries

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12 Signs Of Unhealthy Eating And What You Can Do About It

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How would you know if you are eating nutritious food and have healthy eating habits? Keep on reading and check what you can do to improve your healthy lifestyle.

Food is intended for the human body as sustenance and nutrition. It provides us with energy and is essential for the proper physical development.

Sadly, the essence of food got lost with commercialization and modern lifestyle. Along with it, many people develop eating habits that do not satisfy what the body needs.

It becomes excessive or deficient in terms of the amount of food and the number of meal times.

As a result, more serious and chronic diseases manifest over time like obesity, heart disease, high cholesterol, diabetes or cancer.

Check the list below of 12 signs of unhealthy eating and assess yourself which one you should avoid or stop doing.

no-variety

1. Eating a Limited Variety of Food

If you just eat the same limited amount of food each day, you stand a good chance of missing some key nutrients in your diet.

Fill your menu with different foods so that you can be sure to get the nutrients you need. Colorful plates are healthy, filled with many colors of vegetables and fruit for dessert to get key nutrients from plant foods.

 

breakfast

2. Skipping Breakfast

This is an important meal that you should not miss. It will drain your energy but makes you eat more snacks or lunch later on the day.

Not only that, it also disturbs your metabolism. Make it a habit in spite of your hectic schedule to have a good start with a healthy breakfast.

large-meal

3. Eating Two or Less Giant Meals Daily

It is much healthier to eat 5 to 7 small meals each day than to eat two or worse yet one large one. When you eat small meals several times per day you keep the metabolism revved and never let your blood sugars drop.

When you starve yourself the whole day and then down a big meal, you put yourself at risk for obesity and you will not maintain optimal energy levels you’re your daily activities.

calorie-deficit

4. Eating More Calories Daily Than You Burn

The simple formula for weight management and weight loss is to eat fewer calories than you burn so to create a deficit.

This is true for men and women and becomes even more detrimental as we age and out metabolism slows naturally.

Online calorie calculators can determine how many calories you need to either lose or maintain weight based on your age, weight, and activity level.

eat-too-fast

5. Finishing Your Meal Before Anyone Else

If you are the first one done eating at the dinner table, you are probably eating mindlessly and are not savoring your meal in healthy ways.

Chowing down your meal within a few minutes can lead to indigestion and seconds, which can lead to your becoming overweight.

Instead, you should eat more slowly, taking part in whatever conversation is going on around the table.

Your hormonal signal to turn off eating takes about 20 minutes. So, if you finish much sooner than that, you will feel hungry even when you have taken in enough calories, which typically results in eating more food than you really need.

cakes

6. Eating to Appease Emotions

Emotional eating or overeating is always unhealthy. Mainly this takes place when people are bored, lonely, tired, upset, stressed, or angry.

It always occurs when one is not truly hungry but is trying to use food to cover up emotions and the food or foods of choice are always junk food.

Like cocaine or other illicit drugs, junk food stimulates pleasure centers in the brain because it is loaded with sugar, fat or factory created flavoring that holds no nutritional value.

Emotional overeating can be a serious problem that can lead to obesity, depression, guilt, and anxiety over the eating itself.

This is one of the most serious unhealthy eating habits and plenty of help is available to address the problem.

eating-alone

7. Eating in Secret

If you are hiding food, or eating meals in secret so that your spouse, friends or family do not see you, something is wrong.

It could be that you have a negative association with your eating habits that you want to keep secret or you have some guilt or shame attached to eating.

In this case, it is important to identify and deal with the issue, a therapist can help.

Eating healthy is not really so hard if you follow the tips noted above. Healthy eating means eating mindfully and choosing foods that are best for your body.

pizzabox

8. Eating Right Out of the Box

If you find yourself eating potato chips right out of the bag or ice cream out of the box, you are probably not eating the right portions of food and will have a tendency to eat more food than you had originally intended to eat. This is a sure fire way to obesity.

Instead, portion out your foods onto a plate or bowl so that you stop when that portion is gone and save the rest for another meal.

television

9. Eating in Front of the TV

When you find yourself drawn toward eating in front of the television, it means you are probably eating mindlessly and not directing your attention to how much you are eating or to the signals your body gives off when you are full. This leads to overeating and obesity.

Sit down to your meals and listen to soothing music or to nothing at all. That way you can focus on your meal and not on something else.

factory-food

10. Eating Food that Has Been Created in a Factory

Instead of cooking with fresh ingredients, you might be choosing to eat pre-processed foods, which are high in preservatives and are usually high in salt and/or calories.

Take the time to cook a meal with fresh ingredients, which are healthier foods. Find a nice selection of home-prepared meals you can put into your own personal cookbook.

When you cook for yourself, you know exactly what has gone into making any particular meal and you have the piece of mind that comes with knowing what you put into your body.

fastfood

11. Eating From The Drive-Thru Regularly

Unless you are ordering a salad every time, which most of us don’t, eating from a drive-thru regularly is not conducive to good nutrition.

Most drive-thru restaurants offer fast food, which is greasy, fat filled and lacks any real nutrients.

Consider whole food, which is food typically made up one ingredient and unprocessed.

Fresh fish, chicken, fruits, vegetables, and whole grains are whole foods and they are not offered at the drive thru.

market

12. Shopping in the Center Part of the Grocery Store Most of the Time

If you find yourself going up and down the center aisles of the market, where canned and processed foods reside and less or no time in the periphery of the store that holds fresh produce, meat and dairy you are eating foods that are high in preservatives, salt and sugar and NOT real whole food.

Remember, food that does not need refrigeration is usually processed, except whole grains of course.

Spend more time in the produce section of the grocery store because this leads to eating healthier fruits and vegetables instead of eating unhealthy, processed foods.

veg

Beat Bad Eating Habits

The first step is to brace yourself for the challenge. It goes without saying that bad habits are hard to break.

When you’re trying to eliminate something that has become a part of your life, you’re bound to encounter resistance and see your willpower seriously tested.

You’re in for a marathon—one in which that old addiction will tempt you at every step, trying to lure you back into that old vicious circle.

Slow down.

People who eat faster consume more calories because their brain doesn’t have the chance to recognize that the stomach is full.

Instead of choosing finger foods that can be eaten quickly, always eat food from a plate with utensils.

At first, this might be quite a challenge.  You have been conditioned to live in a fast food world.  You rush meals in order to have time to run to soccer practice, to a piano recital, or to school and work.

You think that rushing saves us time—but such a routine can easily backfire, leaving you with unwanted pounds.

Studies have shown that at least 10 minutes is required before the brain receives the message that the stomach is full.  This means that you could be eating long after you are actually satiated.

Your meal—whether it’s in the morning, afternoon, or evening—should last at least ten minutes.

Train yourself to lengthen your meal by engaging in conversation, resting your fork between courses, chewing slowly, and drinking plenty of water between courses.

You should also wait at least ten minutes after your main meal before deciding if you need dessert.

Within that period of time, you may discover that you weren’t really hungry after all.

Salad is an excellent choice since the bulk of it fills you without ramping up the calories or clogging your arteries. Drink water throughout your meal.

Bad eating habits can ruin your life.

They can turn you into a wild man at the table, force you to lose control, and influence you to make poor and unhealthy food choices that will eventually make you overweight and obese.

Stop torturing yourself.

By torturing yourself too much, you will eventually give up in all these funny tools and use both of your hands to eat instead!

So, whether diet fork, diet spoon, chopsticks or teaspoon, at the end of the day, it is the will power that makes the difference when it comes to diet control.

Remove temptations.

Keep food out of sight and store a minimum amount of food in kitchen cabinets and in the pantry.

Never store your favorite foods. Keep on hand only those foods that require preparation before they can be eaten.

Do a little, not a lot.

By cutting 500 calories per day for a week, you will have lost 3,500 calories, one pound a week—a nice, natural weight loss that won’t freak out your metabolism.

A good, brisk walk each day can cut out 250 calories, and skipping dessert (but not breakfast) can do the rest. Go slow and gentle. Don’t try to lose a lot of weight at once.

Experiment with what you’re willing to let go of. The Grande latte you usually enjoy at 10 AM; the buttery movie popcorn that’s become a nightly habit. Target foods you don’t especially love and stop eating them.

Rate your hunger.

Ask yourself, “how hungry am I on a scale of 0 to 10?”

0 means you’re starving—woe to anyone who gets between you and the fridge!

10 means you’re so stuffed you can’t eat another bite—you might explode!

Eat when your hunger falls somewhere between 4 and 8. But, stop eating when you feel you’ve reached 7 or 8.

Plan your meals.

Planning your food a day in advance ensures that when that emotion or a challenging time of day hits, you are not tempted by incompatible foods as you try to combat old habits.

Plan your meals and ensure you have your trigger times well covered and plenty of food and/ or options all day long so that you no longer have to resist all those choices.

When you do this, the old emotions and trigger times of day will still happen, the difference is you made the choice about your food intake yesterday when your emotions did not have a grip on you.

 Place serving dishes on the counter and leave them there. 

As a result, you’ll actually have to get up out of your seat in order to get more food.

You may decide that it’s not worth the bother.  Or you may find that you discover that you need no more food between courses.

Also, do not eat directly from an ice cream carton, tortilla chip bag, or cracker box.  Otherwise, you could find yourself easily overeating.

You should always eat at the table. 

This prevents you from trying to engage in multi-tasking, such as surfing the ‘Net, watching television, or flipping through magazines while you eat.

At the table, you’ll be forced to concentrate on how much food you are putting into your mouth.  If you eat anywhere else, you may lose track of how much food you’re consuming.

Abandon the idea that you must clean your plate. 

It is simply not true.  Research has shown that more than half of adults insist on cleaning their plates, even when they are already full.

This means that you are overeating simply out of politeness.  Such a habit only serves to add unwanted pounds.

Instead of cleaning your plate, try eating only that portion of food that makes you feel full.  You’ll be healthier and happier that way.

Do not keep food in plain view during the day. 

If the cookie jar is open or the pretzel bag is out on the table, you’ll have a tremendous urge to eat, even if you are not hungry.

After a meal, put your food away in the refrigerator, inside your cupboard, or in the Lazy Susan.

This way, you’ll actually have to do some work to get at the food before you consume it.

If you happen to overeat, don’t spend a great deal of time sulking. 

Accept your mistake and move on.  If you’ve veered off course, take corrective action and forget about it.

Otherwise, you could find yourself eating out of frustration, or going off your diet entirely.

It’s better to sabotage a single meal than a lifetime’s worth of meals.

You may be self-conscious at first as you attempt to change your eating habits. 

Realize that your bad habits did not start overnight, so it will take some time to correct them.  While it may seem an arduous task initially, it is well worth the effort.

You’ll quickly find that your new eating habits have helped you to lose unwanted weight.

Granted, such techniques as hiding your food and eating more slowly will not in themselves cause you to lose weight, but they will help you to curb your overeating over the long run.

And you’ll be a better person for it.

Take time to consider the points presented above. What you learn may help you overcome your hesitation to take action.

Tips to Nutritionally Get Back On Track

Nutrition sustains your body. It sustains your very life. Is there anything more important?

Here are some tips on how to give your body the nutrients it needs. These are tips for a long and healthy life.

Eating the proper foods deserves your utmost consideration.

Fill up on vegetables during lunch and dinner versus fatty foods.

You can eat over twice as many vegetables while still cutting down your calorie intake. This way, you are full and still under your calories for the day.

You can add vegetables to any meal to have a larger meal without increasing the amount of fatty foods.

Don’t rely so much on artificial sweeteners to satiate your sweet tooth.

Also try to cut back on actual sugar, honey, corn syrup, and molasses. Try to opt for naturally sweet foods like fruits such as strawberries, cherries, peaches, and the likes. A fruit salad or trifle is also a great dessert that is very sweet.

In the grocery store, shop the outer areas and try to avoid the inner aisles.

The outer walls of the grocery store are where the good stuff is. Fruits and veggies, fresh meat, fish, bread, and dairy are all usually located on the outer aisles and areas.

The inner aisles are usually full of pre-processed foods that can tempt you off  the course like cookies, chips, pasta, and others. Stay away from them to keep your shopping in line.

When planning a nutritionally sound diet, account for a healthy breakfast.

Breakfast is more important than any other meal since it gives you nutrients as well as a boost in metabolism.

Now, you have seen the range of topics under “nutrition”. Don’t let it overwhelm you. Take charge of a nutritional program that suits your tastes and needs.

Remember that it has to be practical. A good nutritional program put into practice will pay off with the reward of a healthy body.

Tips To Make Changes

The takeaway is simple: Eat To Live… Don’t Live To Eat!

It’s really all about choices, and it’s all in our hands. Take the time to evaluate your diet and eating habits. Make the necessary changes before it is too late, as prevention is worth a thousand cures.

Make small changes every week, instead of drastic shifts where you will feel the biggest impact. Make a list of all the foods you need to cut down on in your diet, and keep cutting one out each week.

check4Be mindful of your eating habits and commit to change at least one each week.

check4Ask for help and support from family and friends.

check4Educate yourself on what are healthy foods, and the food groups.

check4Make friends with healthy eaters, they can be your best support and role models for changing bad habits.

check4Keep a list of all the changes you need to make and look it over every day to keep this information at the forefront of your mind.

check4Use positive affirmations to instill a healthier thought process toward food and eating as thoughts and beliefs guide our behavior.

Keep with it and before you know it, new healthy choices and patterns will become habits, just as the old unhealthy ones once were.

Certainly, these efforts are worth your while, as life is short and we should enjoy it at our very best!

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How Can You Benefit from Drinking Coffee?

Are you fond of drinking coffee? If so, did you know that there are many health benefits of coffee?

Coffee is the world’s most popular beverage and it is such a drink which is liked by all people irrespective of their age or geographical location.

The word coffee entered the English way back in 1598 from the Italian word “caffa” via the Turkish word “kahveh” through the Arabic word “qahwa”.

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Today, it is grown in many countries and comes in endless flavors, strengths, and varieties. It is also remarkable that one out of every five cups of coffee worldwide is consumed in the United States. Meetings are held, proposals are discussed, marriages are proposed, deals are finalized, and a lot more happens over the magical cup of coffee or java.

While many would have you to believe, drinking coffee is bad for you, the research shows otherwise. Coffee, in moderation, can actually be very beneficial to your body, skin, and brain.

6 Benefits of Coffee

Here are six of the many reasons you should start every day with a cup of coffee.

 

1.  It Provides You Loads of Antioxidants

Most people get more antioxidants from coffee than they do from the food they eat. According to a 2005 study, nothing even comes close to providing the amount of antioxidants found in coffee.

Other researchers claim that coffee, especially if it’s freshly roasted and ground, is full of antioxidants, and therefore good for us.  Most doctors say that drinking one or two cups of coffee a day is probably not harmful.

Yes, fruits and vegetables have a ton of really wonderful antioxidants. However, according to the study, your body absorbs the most antioxidants from coffee. So drink up!

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2. It Can Help Relieve Stress

The great thing about coffee is you don’t even have to drink it to benefit from it. According to researchers at the Seoul National University, just smelling the coffee is enough to help relieve stress. Please know this study was not related to stress itself. Instead, it was related to stress brought on by sleep deprivation.

Therefore, when you need a quick pick me up at work as fatigue from lack of sleep hits; drink a cup of coffee to get you going.

 

3.  It Can Decrease Your Chances of Developing Liver Cirrhosis

If you drink alcohol this is for you. In 2006, a study was done on 125,000 individuals over the age of 22. In the study, those who consumed just one cup of coffee a day were less likely to develop cirrhosis of the liver. Liver cirrhosis is an autoimmune disease caused by drinking alcohol in excess.

Coffee has protective benefits that can help guard against alcoholic cirrhosis. Those who consume more coffee are less likely to end up hospitalized, or dying, from liver cirrhosis brought on by drinking too much alcohol. Other studies have also shown nonalcoholic fatty liver disease can be preventing by drinking coffee.

 

4. It Can Keep Your Brain Healthy And Active For A Long Time

Want to keep your brain healthier for a longer period of time? Try drinking a cup, or two, of coffee a day. A study done by researchers at the University of Miami and the University of South Florida found that high levels of caffeine could actually delay the onset of Alzheimer’s disease by up to 4 years. This was based on higher blood levels of caffeine found in individuals over the age of 65.

Please know this is not to say coffee consumption can prevent you from developing Alzheimer’s disease. However, based on the study, drinking a moderate amount of coffee on a regular basis can reduce one’s risk of developing this debilitating disease.

 

5. It Can Make You Feel Happier

Feeling a little down and in the dumps? If so, a cup of coffee may be just what you need. The National Institute of Health performed a study on this very issue several years ago. During the study, doctors and researchers found individuals who drink a minimum of 4 cups of coffee a day were less likely to be depressed than those who avoided drinking coffee.

While most would think this is due to the “high” you get from drinking a cup of coffee, research shows that is not the case. You see, you can get the same exact “high” from drinking a can of soda. The difference, however, is that certain sodas are actually linked to depression.

Honglei Chen, MD, Ph.D., the doctor who authored this study, told Prevention.com that the reason researchers believe coffee makes you happy is due to the many antioxidants it contains. Soda, on the other hand, contains no antioxidants at all.

 

6. It Can Make You More Intelligent

Yes, you read that right. Drinking coffee can actually make you smarter. Generally speaking, people will drink a cup of coffee when they are feeling sluggish and sleep deprived. Doing so will often times give you that much-needed jolt that will help you stay alert for few hours.

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In some older people, coffee or tea can improve memory and alertness enough to partly offset the effects of aging.

According to some reports, coffee does much more than give you an energy boost. It can also make you more intelligent. According to CNN, drinking coffee causes your brain to work more efficiently.

Experts agree that when you drink caffeine your attention span, reaction time, logical reasoning, and vigilance will all improve. All four of these components are associated with overall intelligence, which is why it is believed coffee can make you smarter.

More Benefits with Organic Coffee

Coffee drinkers everywhere now have the option of forgoing their ordinary cup of coffee and going “organic”.  Coffee made from organic coffee beans has advantages and is healthier for you than its traditional counterpart.

Organic coffee is created using beans that have been cultivated and harvested without the use of chemical or synthetic pesticides or herbicides, which can be harmful to both growers and consumers.  Because the yield of organic coffee is less than with traditional coffee, this type of coffee tends to be more expensive than regular coffee.

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In growing organic coffee, the emphasis is made on recycling, fair trade purchasing, composting, and soil health, as well as on a healthy environment.

Coffee is certified organic using a third party certification organization; most commonly, organic growers use the Organic Crop Improvement Association.

There is a cost involved, cutting into the profits of the small producers that often make this type of coffee.  In addition, organic coffee is “shade grown”, which reduces yield and also adds to the cost of this type of coffee.

Most organic coffee is also considered “fair trade coffee” and a special certification is required for that status.  Fair trade coffee is traded in such a way as to bypass the coffee trader, allowing better profits to the producer, in general.

The third party certification organization that certifies fair trade coffee is called TransFair USA. Organic coffee traded using fair trade methods involves an agreement by coffee importers and small farmers that say the importers will purchase their organic coffee from smaller farmers listed in the International Fair Trade Coffee Register.

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Organic growers are guaranteed a minimum “fair trade price” for their coffee and importers provide a certain amount of credit to growers against future sales, keeping farmers out of debt.  The middle man is cut out of this process.

It is also important in organic coffee farming that the farming is sustainable.  While the definition of “sustainable” varies, it basically means that the growth of the organic coffee is healthy for the environment and the people who grow and buy it.  Sustainable organic farming doesn’t destroy the land the product is grown on and uses very little external energy in the production of the organic product.

Sustainable organic farming doesn’t destroy the land the product is grown on and uses very little external energy in the production of the organic product.

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Sustainable organic coffee growing takes steps to avoid excess energy added to the system.  For example, a solar coffee drying system is used instead of commercial coffee bean dryers.  Water consumption is minimized in sustainable organic coffee growing and the water used is kept clean.  Because of this, water from the coffee fermentation tanks is never dumped in rivers or lakes but is filtered naturally through the earth before being used for irrigation.

Water consumption is minimized in sustainable organic coffee growing and the water used is kept clean.  Water from the coffee fermentation tanks is never dumped in rivers or lakes but is filtered naturally through the earth before being used for irrigation.

Sustainable organic farms will spread organic fertilizer like composted coffee pulp under and between the coffee trees. Yields are increased and the mineral content in the soil is maximized.  All in all, organic coffee farming is safe, healthy and good for the environment.  Consumers can buy these products in cooperatives, health food stores, and some supermarkets.

All in all, organic coffee farming is safe, healthy and good for the environment.  Consumers can buy these products in cooperatives, health food stores, and some supermarkets.

Drinking Coffee Reminders

Coffee is the second-most-traded commodity in the world next to petroleum. The popularity of coffee can also be judged by the rising number of coffee pubs and cafes all over the world.

People of all the age groups can be found hanging at such cafes enjoying their cup of coffee. In the morning, in the afternoon or in the nights the coffee house business does not stop.

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Not every person reacts to caffeine in the same way.  Some people experience greater mental clarity, alertness, and productivity after a cup of coffee.  Other people become jittery, anxious, or depressed when they drink coffee.  Although caffeine will keep most of us awake if taken at night, it does not have this effect for everyone.

Other people become jittery, anxious, or depressed when they drink coffee.  Although caffeine will keep most of us awake if taken at night, it does not have this effect for everyone.

It is true that caffeine is mildly addicting for most people.  Some people can quit using caffeine with absolutely no withdrawal symptoms while others will feel headaches, fatigue, and experience cravings for caffeine for weeks.

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The most noticeable adverse effect of caffeine is that it can interfere with sleep.  In most people, drinking coffee, tea or cola in the late afternoon or in the evening will cause insomnia.

If you are particularly affected by caffeine, you will find that the quantity and quality of your sleep will be greatly reduced.  This can set off a vicious cycle, where you feel so tired all the next day that you drink a lot more coffee just to try to feel awake.

If this is happening to you, cut back on the amount of coffee you consume each day.  You may experience fewer withdrawal symptoms if you cut down gradually.

Substitute green tea for some of your cups of coffee.  Green tea has some caffeine, but not as much as coffee.

Better yet, consider substituting exercise for some of those cups of coffee.  If you can’t leave your workplace, at least get up from your chair periodically.

Do a few stretches, walk around a bit, and jump up and down a few times.  Take some deep breaths.  A little exercise break can revitalize your brain without giving you the caffeine jitters.

Remember that your brain won’t really benefit from more than one or two cups of coffee in a day.

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But how much coffee should you drink?

Too much caffeine can lead to anxiety, jitters, and insomnia. Portion control is important to reap the benefits of coffee without its negative effects.

The Mayo Clinic says that adults can safely enjoy up to 400 milligrams (mg) of caffeine daily. This amounts to about four cups of your average brew.

However, keep in mind that caffeine content varies, for example, a 6-ounce coffee from Starbucks can have 200 mg more of caffeine than that served at Dunkin Donuts.

In the end, coffee is still hot to drink! Whether it is cold, iced, flavored or simply a cup of coffee for you to enjoy.

 

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20 Tips For Best Organic Eating

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Are you a fan of organic foods? Continue reading for some tips to make the most of eating organic foods.

Organic foods can include fresh vegetables and fruits, which are not processed and come directly from the growers through farmer’s markets, supermarkets, and roadside stands.

Many of these products are only available during certain times of the year. One can also get organic eggs, dairy products and meat in their fresh and unprocessed forms.

Organic products are good and safe to eat.

They are natural, tastes good and you are sure that there are no harmful chemicals and pesticides along with it.

Several recent studies on farms which produce organic foods determined that organic farms don’t release synthetic pesticides into the ground, the air and, most importantly, the water table.

Some of the inorganic, chemical pesticides are known to be harmful to wildlife and other animals.

Organic farms also are superior to conventional farms when it comes to maintaining surrounding natural ecosystems. This includes maintaining healthy populations of natural plants, insects, and indigenous animals. They also rotate crops more often to maintain a healthy soil.

When researchers calculated the energy use per unit area or per unit of the yield of organic food-producing farms, it was found that organic farms used less energy and generated less packaging and chemical waste than conventional produce farms.

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The yield in organic produce farms is about 20 percent less when those farms used half the fertilizer and 97 percent less pesticide than conventional farming.

Others feel that organically-used soil is of a higher quality and maintains higher water retention than farms that raise produce conventionally.

This factor may improve the yield of organic farms during years when rainfall is less than average.

In one study on organic farming techniques, a comparison of an organic farm and a conventional farm during a drought season, the yields of soybeans were between 50 and 90 percent better than the regular farms.

Organic corn yields were mixed but, on average, the farms were on par with conventional farms.

Consider the risk of pesticide exposure on farm workers.

Farm workers on organic farms are spared the health risks of being exposed to pesticides, which are great, even when used correctly.

Pesticides made from organophosphates, in particular, can cause serious acute health problems with over-exposure.

Long-term exposure, unfortunately, is associated with breathing problems, memory problems, skin conditions, cancer, miscarriages and birth defects.

To make matters worse, those who eat food not grown in an organic fashion can be exposed to both pesticides and herbicides that remain on the food. This is why all produce from conventional farms should be washed carefully.

Exposure to certain herbicides is known to cause birth defects, even in small doses.

Sadly, one recent study showed that the greatest source of pesticides in babies is through the dietary consumption of food not grown in an organic fashion.

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On a happier note, another study found that a group of children who were switched from a regular diet to an organic diet dramatically reduced their levels or organophosphate pesticide exposure.

In addition, studies have shown that organic food actually tastes better in taste tests than conventional food.

If you want to keep your family as healthy as possible, consider making the switch to organic foods. The benefits to the environment and likely to your family’s health are considerable.

Now, these are healthy eating tips that help you decide on what to consume on you organic living pursuits.

1. Cooking with coconut oil is better than olive oil.

It has more Omega-3s and doesn’t oxidize in sunlight or high temperatures.

 

2. Try coconut or almond based ice cream.

It is a fantastic way to indulge, without eating dairy.

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3. Most organic eggs come from cooped up chicken fed organic produce.

Organic eggs are generally provided by free-range chickens and not from those kept in cages in large, egg factories.  For true free range eggs, find a local farmer on localharvest.org or similar websites in your location.

 

4. Avoid cheap vegetable oils at all costs.

They’re high in Omega-6 and very unhealthy.

 

5. Most “grass fed” beef are still grain finished.

For 100% grass fed beef, look for a local farm you can buy from.

Organic meats must not come from animals that have been treated with any growth hormones, steroids or antibiotics.

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6. Most fruits have quite a high Glycemic Index.

The exception is berries, including strawberries, which are low GI and very healthy.

 

7. Avoid large fish like tuna.

Large fish eat small fish and build up higher concentrations of mercury.

 

8. Avoid multi-vitamins.

Instead, build your own vitamin stack. Most multi-vitamins skimp on the important nutrients.

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9. Consider supplementing Omega-3.

It’s perhaps the most important supplement of all for the health conscious.

 

10. Spinach wilted? Still consumable.

As long as it doesn’t don’t smell, you can still cook it and it will be just as good.

 

11. Try to eat as much of your produce raw as possible.

Cooking destroys enzymes and can reduce vitamin content by 12 times.

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12. Organic beans are a great source of protein.

Make sure you cook them thoroughly, as semi-cooked beans are toxic.

 

13. Quinoa is a complete amino acid.

It provides your body with all the proteins you need. Yummy and easy to cook, too!

 

14. Never eat the skin of non-organic papayas or mangoes.

Some are dipped in toxic pesticides when they cross the border. Unless you are in a tropical country that these fruits are part of your produce.

 

15. Make your jams at home.

Most commercial jams, even organic, like peanut butter jam or strawberry jam, is high in sugar.

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16. Agave nectar isn’t much healthier than traditional sugar.

Organic honey is better, while organic coconut sugar is best.

 

17. Nut milk in supermarkets contains a lot of additive ingredients.

For best results, make your own. It only takes 10 minutes.

 

18. Nuts can be healthy snacks but eat less of them.

They’re also very high in fat and calories. Enjoy them, but eat in moderation.

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19. Add a few Brazil nuts to your diet.

It’s one of the few foods high in selenium, which is good for your hormones and your thyroid.

 

20. Buy good salt.

Good salt can add dozens of minerals to your diet. One jar of Himalayan sea salt can last a year.

 

In addition, processed organic foods can be found in the organic food section of the supermarket but often are more expensive than their conventional food counterparts.

Processed organic foods can include canned products, frozen produce, prepared items and even snack foods.

Organic foods are more expensive to grow and are thus more expensive to purchase than regular foods.

The cost difference for organic foods is approximately ten to forty percent higher in average cost when compared to organic foods.

Every family has to make its own decision as to whether or not to go “organic” and buy only organically-grown foods.

More than anything else, go for the best for your health and for you.

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5 Simple Healthy Snack Recipes

Try these 5 healthy and simple snack options that are healthy and low in calories. These healthy snack recipes are also easy to prepare.

What’s good about preparing your own snacks? You can save some dollars, you have healthy snacks available, you know the raw ingredients of what you are eating.

Did you know that when you are on a diet, if you eat something and no one sees you – it doesn’t contain any calories! Of course, that’s not true…but it is how many of us think!

Do you eat when you are bored, upset or angry? Do you find that every day requires a chocolate bar to get you through the afternoon? If you are trying to lose weight, you may feel guilty about snacks.

The good news is that a healthy eating programme leading to weight does not have to be like this. You can lose weight without being hungry or guilty!

It’s possible to take control of the “Snack Monster” and healthy snacking can lead you to weight loss success, not a failure. So instead of being full of regret about snacking, choose your snacks wisely and have more energy and vitality, without the guilt.

The keys to healthy snacking are to select foods that:
can satisfy your hunger,
supply your body with energy, and
provide important nutrients

 

Look for foods that contain the following:

Nuts and Seeds

Nuts and seeds are a good source of protein, which helps keep you feeling fuller longer. Nuts and seeds are high in calories, however, so don’t eat them in large quantities.

 

Fruits and Vegetables

Eating fruits and vegetables provides a feeling of fullness with no fat and only a small amount of calories. They also provide vitamins, minerals, fibre and other nutrients.

 

 Whole Grains

Whole-grain snacks are rich in complex carbohydrates and fibre, which give you immediate energy that has some staying power. Consider items such as low-fat whole-grain crackers and whole grain crispbreads.

 

Low-fat Dairy Products

Cheese, yogurt, and other dairy products are good sources of calcium, protein, and other nutrients. Be sure to choose low fat versions.

Prepare for your week and have a range of healthy snacks on hand at home or in the office and snack on healthy choices with peace of mind.

 

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Sesame Carrots

Try this simple snack with the sesame seeds that add a nice touch.

Ingredients

2 cups baby carrots

1 tbsp toasted sesame seeds

pinch of dried thyme

pinch of kosher salt

 

Instruction

Toss carrots with sesame seeds, thyme and kosher salt in a small bowl.

Make 3 servings.

Calories per Serving: 33

 

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Roasted Pumpkin Seeds

The Halloween favorite is actually a nice healthy snack choice any time of the year.

Ingredients

1 1/2 cups raw whole pumpkin seeds

2 tsp butter, melted

1 pinch of salt

 

Instructions

1. Preheat oven to 300 degrees F (150 degrees C).

2. Toss seeds in a bowl with the melted butter and salt.

3. Spread the seeds in a single layer on a baking sheet and bake for about 45 minutes or until golden brown.

4. Stir occasionally. Makes 6 servings.

Calories per Serving: 83

 

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Cheesy Popcorn

This snack is so tasty you will think it can’t be healthy.

Ingredients

4 cups hot air-popped popcorn

1/2 cup freshly grated Parmesan cheese

cayenne pepper, to taste

 

Instruction

Toss popcorn with Parmesan and cayenne to taste.

Makes 4 servings.

Calories per Serving: 75

 

 

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Sun Dried Tomato Dip

This dip is perfect for veggies, tortillas or other healthy options like Melba toast.

 

Ingredients

1 cup sun-dried tomatoes, re-hydrated

1 tbsp balsamic vinegar

1 cup non-fat cream cheese

1/2 cup non-fat sour cream

basil leaves, for garnishing

 

Instructions

1. Puree the sun-dried tomatoes and balsamic vinegar in the food processor. Add the cream cheese and process until the mixture is smooth.

2. Add the sour cream and pulse until combined. Be careful not to over process or the mixture will liquefy.

3. Transfer the spread to a serving bowl and garnish with fresh basil. Makes 10 servings.

Calories per Serving: 52

 

 

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Hummus

This fresh version of a store bought favorite will blow you away with its fresh taste.

Ingredients

2 cups canned garbanzo beans, drained

1/3 cup tahini

1/4 cup lemon juice

1 tsp salt

2 cloves garlic, halved

1 tbsp olive oil

1 pinch of paprika

1 tsp minced fresh parsley

 

Instructions

1. Place the garbanzo beans, tahini, lemon juice, salt and garlic in a blender or food processor.

2. Blend until smooth. Transfer mixture to a serving bowl.

3. Drizzle olive oil over the garbanzo bean mixture.

4. Sprinkle with paprika and parsley. Makes 8 servings.

Calories per Serving: 77

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5 Delicious Vegetable Recipes

Are you looking for some healthy and delicious vegetable recipes? How about some easy to prepare vegetable recipes? Then, here are five recipes to enjoy your vegetables.

Take a look how ordinary vegetables have some twists. And they are also easy to serve.

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Sweet Maple Green Beans

If you’re being good and eating your green beans, you may as well make a treat of them. These beans sauteed in butter and maple syrup is tender, sweet and delicious.

Ingredients

2 cups green beans

2 tablespoons butter

3 tablespoons maple syrup

salt and pepper

 

Instructions

1. Steam green beans until softened.

2. Melt the butter in a pan over medium heat.

3. Add the maple syrup and green beans saute for a few minutes.

4. Add salt and pepper to taste and serve.

 

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Grilled Eggplant with Fresh Herbs

Fresh herbs are best with this recipe. Nevertheless, you can certainly use their dried counterparts as another option. Just use a pinch of each herb if you’re using dried.

Ingredients

1 eggplant

3 tablespoons olive oil

1 tablespoon balsamic vinegar

2 cloves minced garlic

¼ cup fresh basil, finely chopped

¼ cup fresh thyme, finely chopped

¼ cup fresh dill, finely chopped

¼ cup fresh oregano, finely chopped

salt and pepper

 

Instructions

1. Cut the eggplant into slices and salt them lightly. Let them sit for about 15 minutes, so the salt can bring out the moisture of the pieces. Wipe them dry with a bit of paper towel.

2. Meanwhile, combine the oil, vinegar, garlic herbs, salt, and pepper. Let it sit to absorb the flavors for about 15 minutes.

3. Brush eggplant with oil and herb mixture all over, ensuring that the herbs get distributed well.

4. Place on a lightly greased grill and grill for about 15-20 minutes, flipping half way through.

 

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Oven-Baked Summer Squash Fries

A summer squash has a strong resemblance to a zucchini in flavor and texture. In fact, you can substitute zucchini in this recipe. It will probably bake a bit more quickly.

Ingredients

1 medium summer squash

2 eggs

1 ½ cups breadcrumbs

(try panko breadcrumbs for a crunchier texture)

1 teaspoon paprika

1 teaspoon mustard powder

salt and pepper

olive oil

 

Instructions

1. Preheat oven to 400 F. Grease a large baking sheet with olive oil and set aside.

2. Cut your summer squash into wedges. Remove the seeds if they are quite large and set wedges aside.

3. Whisk the eggs in a dish and set aside.

4. In another dish, combine the bread crumbs, paprika, mustard powder and salt and pepper.

5. Start by dipping the wedges, one by one, into the egg mixture and then the breadcrumb mixture. Place each wedge on the greased baking sheet. Continue until all the wedges are done.

6. You can bake the wedges as is for about 30-40 (until soft inside and golden brown on the outside). But if you want a more golden texture, drizzle or spray some olive oil on top of the wedges. Flip half way through baking.

7. Serve with ranch or another favorite dip.

 

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Simple Grilled Fennel

Fennel has a very distinct licorice flavor and when it’s grilled becomes a tender, melt-in-your-mouth experience you don’t want to miss. It takes only 5 minutes to prepare and around 45 minutes to cook.

Ingredients

fennel

olive oil

salt and pepper

Instructions

1. Trim the tops off the fennel. The stringy parts can be used as a herb in your cooking, but aren’t needed for this recipe.

2. Trim the bottom of the bulb and then cut the remaining bulb lengthwise into quarters. Rub with olive oil, salt, and pepper.

3. Place grill over medium heat to sear the fennel.

4. Move to indirect heat, with the cut side up, and cook covered for about 45 minutes or until fennel is very soft.

5. You can tell when it’s done by texture, rather than time. You definitely want to make sure it’s tender.

 

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Simply Delish Vegetarian Dinner

If you’re looking for a meatless meal that satisfies, look no further. This isn’t exactly a recipe but is meant to inspire you for our next veggie-only dish.

Instructions

1. All you do is preheat your oven to 350 F.

2. Then chop up some veggies, herbs and toss them in some olive oil. You can have pattypans, peppers, onions, and tomatoes.

3. Add some fresh herbs like basil, parsley, and oregano or whatever you like. Mushrooms, eggplant, garlic and plenty of other veggies also work well.

4. Mix all your ingredients and wrap everything in foil in a baking dish.

5. Bake at 350 F for about 40 minutes or so.

6. Drizzle with your favorite balsamic reduction and serve over rice, quinoa or just have it by itself.

Wow! Aren’t these veggie-terrific! Be creative in preparing your vegetable dishes for everyone to love and enjoy.

 

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