SMOOTHIE RECIPES

SMOOTHIE RECIPES

Smoothies are delicious way to get all kinds of healthy foods into your diet. With just one smoothie, you can get in half your servings of fruits and vegetables as well as healthy dairy products and other vitamins and minerals. Besides, they just taste so good!

There are a myriad of ways to prepare a smoothie. You can even add some vegetables to them, really, you haven't lived until you've had a smoothie with a carrot in it. I am providing some smoothie recipes I got off of http://www.wiredberries.com/ to help you get started.

SMOOTHIE RECIPES:

The first smoothie includes flax seeds, which are rich in heart-healthy omega 3 fatty acids. (the flax seeds should be ground in a coffee grinder to release the oils, and stored in a covered jar in the fridge.)

1 cub plain vanilla yogurt
1/2 cup ice
2 tbsp. ground flax seed
1 tbsp honey
1 banana

Combine in a blender or food processor until smooth. Add a handful of berries or other fruit to increase the antioxidants.

3 cubs cantaloupe chunks (from 1/2 melon)
2 cubs lowfat plain yogurt
2-3 tbsp. honey

Place the cantaloupe chunks, honey and yogurt in a blender or food processor. Blend until smooth and serve over ice
(about 290 calories per serving)

enjoying a smoothie a day will improve your health for a lifetime.

ALMONDS:CRUNCHY GOODNESS

ALMONDS:CRUNCHY GOODNESS

When it comes to Heart Disease, wouldn't you do just about anything to ensure you don't get it? Wouldn't it be great if we could just eat something tasty and improve our heart health? Amazingly, we can. Almonds have the ability to lower our risk of Heart Disease by a significant percent.

Almonds have been touted for their health benefits for a while now, but more and more medical information comes in daily that proves just how potent these nuts really are. They are beneficial for a myriad of reasons.

Almonds are considered so beneficial to your health, that there is even an entire institution here in California that is devoted to the study, research and promotion of them. http://www.almondboard.com. They have all the latest updates on different studies being done on the health benefits of almonds. They also have some really yummy looking recipes.

But, what is it about almonds that make them such a darling in the medical community?

Health Benefits of Almonds

• Almonds are rich in vitamin E, fiber and magnesium
• They contain levels of antioxidants that are comparable to the levels found in foods such as broccoli and tea
• They are high in monounsaturated fat

This is just a snippit of information that shows you the power of the almond. Doctors believe that the real magic of the almond, lies in the combination of these things. It's the fiber, the unsaturated fat, the arginine, the plant sterols and other phytochemicals. they all work together to prevent heart disease.

The best part is the fact that they taste good too. But, if you don't like eating almonds, you can try drinking almond milk. It may sound weird but I've tried it and I loved it. It's sweet so you can add it to unsweetened cereal and not worry about extra added sugar. It's also a dairy alternative, so if you are somebody who can't, or doesn't want to, consume dairy this makes a great option. Almond Milk is high in protein, fortified with vitamin A, D and E, a good source of calcium and 100% lactose and cholesterol free.

Whichever way you choose to consume them, almonds make a delicious and healthy way to help prevent Heart Disease, as well as many other life-threatening illnesses.

HEALTHY FOOD OPTIONS

HEALTHY FOOD OPTIONS

Don't we all want healthier food options? Don't you wish it was as easy to cook healthy low-fat dishes as it is to make the heavier versions? Healthy food options are all over the place, you just have to make a concentrated effort to look for them and to learn new recipes.

I don't know about you all, but I'm tired of depriving myself of all the decadently delicious foods that are out there. I'm sick of having an apple,when what I really want is some hot and cheesy potato skins. Don't get me wrong, I still love a nice juicy apple, and they are amazingly good for you, but dammit, sometimes an apple just won't do. I found that with just a little effort on my part, I can find all kinds of healthier and lower calorie versions of all the food we don't normally allow ourselves to indulge in.

One of the best places I've found is http://www.hungry-girl.com. they have all kinds of recipes as well as items in restaurants that make for healthier choices. One of the best ones I picked up includes one of my favorite companies http://www.morningstarfarms.com/. I'm including 3 different recipes for healthy food options so you can try it out for yourself.

Slim Chicken

ingredients

1 wonder light hamburger bun

1 morningstar farms chik patty, original

1tbsp. fat-free mayo

1 large lettuce leaf

Directions

1. microwave chik patty for 1min on each side
2. toast the bun
3. add tomato, lettuce and mayo
4. enjoy

Nutritional Info

Serving size 1 sandwich, calories 250, fat 7.5g, sodium 865mg, carbs 38g, sugars 3.5g, protein 13.5g

Potato skins

Ingredients

3 med sized potatoes

1/2 cup shredded fat-free cheddar cheese

2 tbsp. betty crocker baco-o-bits

1/4 cup chopped chives

Directions

1. Preheat oven to 375 degrees
2. Prep potatoes by washing and drying to remove dirt and piercing them several times with a fork to prevent bursting
3. Place potatoes on a microwave safe plate and microwave for 4 mins
4. Turn potatoes over and microwave for another 4 mins
5. Cool for a few mins, then cut potatoes in half lengthwise
6. Using a fork, gently scrape out the bulk of the flesh
7. Place potato skins on a baking dish spritzed with a nonstick spray
8. Cook for 8-10 mins, depending on how crunchy you like your skins
9. Evenly distribute cheese and bacon bits onto potato skins
10. Turn off the oven, but return the skins to the oven until the cheese has melted
11. Remove and top with fat-free sour cream and/or salsa

Nutritional Info

Serving size 4 pieces, calories 146, fat <1g,>

Guiltless BLT

Ingredients

2 slices of wonder light bread, weight watchers bread (or another 40 calorie bread)

2 slices louis rich turkey bacon

2 slices tomato

2 tsp best foods mayo/reduced fat

1 romaine lettuce leaf

Directions

1. Toast bread
2. Prepare bacon in the microwave
3. Smear a tsp of mayo on each half of bread
4. Break bacon pieces in half
5. Assemble your sandwich using all remaining ingredients

Nutritional Info

Serving size 1 sandwich, calories 180, fat 7g, sodium 710mg, carbs 24g, fiber 6g, sugar 1g, protein 8.5g

That should keep you occupied for a while. But, remember there are plenty more where these came from. All you have to do is look, or keep checking my blog for more.

LYCOPENE:THE HEALTHFUL TOMATO

LYCOPENE AND THE HEALTHFUL TOMATO:
lycopene, tomato, ophrah, Dr. Oz.

Lycopene is a proven antioxidant, which neutralizes free radicals that may damage the body's cells. One of the best sources of getting lycopene in your diet is through the tomato. I was watching an episode of Oprah recently, and she had Dr. Oz, (the author of you: the owners manuel), on discussing how powerful tomatoes were in the fight for good health.

According to Dr. Oz, it is so potent that he recomends we get at least 10 Tbls in our diet every week. But, before you go out and buy bushel fulls of raw tomatoes, he's talking about cooked tomatoes. Apparently, research shows that lycopene in tomatoes can be absorbed more efficiently by the body if processed into juice, sauce, paste and ketchup.

The reason for this is because, the chemical form of lycopene found in tomatoes is converted by the temperature changes involved in processing to make it more easily absorbed by the body. However, if you just can't resist a juicy raw tomato, you can always toss it with some olive oil or walnuts in a salad. The added fat also helps to absorb the lycopene into your body.

WHY LYCOPENE IS SO VITAL TO YOUR HEALTH

Ongoing preliminary research suggests that lycopene is associated with reduced risk of macular degenerative disease, serum lipid oxidation and cancers of the lung, bladder, cervix and skin.

WHERE LYCOPENE GETS DEPOSITED IN THE BODY

• Liver
• Lungs
• Prostate gland
• Colon
• Skin

You can see why it is the darling of the antioxidant family. It is found most abundently in the tomato, and is also being touted as possibly being able to help prevent various forms of Caner and Heart Disease. And really, what a yummy way to get and stay healthy. there are a myriad of ways to prepare a tomato, and I've provided a recipe for you here. For more on lycopene, you can go to http://www.lycopene.org, and for more tasty recipes you can click this link to http://www.homecooking.about.com

RECIPE

Ingredients

• 1 can (14 oz) artichoke hearts, undrained
• 1 can (16 oz) stewed tomatoes, undrained
• 1-1/2 cups incooked instant rice
• 3 freen onions, with tops, sliced

Instructions

1. Mix all ingredients in 10-inch skillet
2. Heat to boiling, stirring frequently
3. Reduce heat
4. Cover and simmer for ten minutes or until rice is tender

ANSWERS REGARDING ANTIOXIDANTS

WHY ARE ANTIOXIDANTS SO VITAL TO OUR HEALTH?
antioxidants, vitamins, vegetables, healthy food, diet, free radicals
Your probably hear it every day, "high in antioxidants," "or rich in antioxidants." But what exactly are they, and why are they so vital to our health? Where are antioxidants found, and how can you incorporate them in your diet?

What Are Antioxidants

I found a definition at http://www.holyname.org that I think describes it best for our purposes: antioxidants are compounds that protect against cell damage inflicted by molecules called oxygen-free radicals, which are a major cause of disease and aging. they are found in nutrients and enzymes.

Why Are They So Important

They are vital to our health because they are believed to play a role in preventing the development of such chronic diseases as Cancer, Heart Disease, Stroke, Alzheimer's Disease, Rheumatoid Arthritis, and Cataracts. Ok, sounds great but what types of antioxidants are there?

Types of Antioxidants

Nutrients:

• Vitamin E
• Vitamin C
• Beta-carotene
• Selenium

Enzymes:

• Spuperoxide dismutase
• Catalase
• Glutathione perovidase

These enzymes are your primary defense in destroying free radicals

Foods They Are Found In

• Vitamin E:Vegetable oils, Walnuts, Peanuts, Almonds, Seeds, Olives, Avocados, Liver, Leafy Green Vegetables
• Vitamin C:Oranges, Grapefruit, Broccoli, Tomatoes, Peppers, Potatoes, Cantaloupe, Strawberries
• Beta-carotene:Cantaloupe, Mangoes, Papaya, Pumpkin, Peppers, Spinach, Kale, Squash, Sweet Potatoes, Apricots,
• Selenium:Seafood, Beef, Pork, Chicken, Brazil nuts, Brown rice, Whole wheat bread

although there are many supplements out there, it is best to get your antioxidants from food. Keep in mind, The American Heart Association suggests, "people eat a variety of foods daily from all of the basic food groups." Moreover, they believe it is better to get the bulk of your needed nutrients through food, as opposed to supplements. We now know that consuming mega-doses of antioxidants can be harmful due to their potential to toxicity and interactions with medications, so getting them through your food is a safer way to ensure that won't happen.

Power Foods For Your Health

Power Foods For Your Health

There is powerful medicine out there. So powerful, in fact, it may help prevent some of today’s deadliest diseases; diseases such as, Cancer, Heart Disease and Diabetes, just to name a few. The best part is, you don’t need a prescription, you won’t break the bank buying it and you’ll actually enjoy taking it. To find this medicine you need only to take a trip to your local grocery store. I’m talking about food, “power food,” to be exact.

The key to food’s medicinal attributes lies in the antioxidants they contain. The United States Department of Agriculture (USDA,) has put together a list of the 20 foods that have the highest concentration of antioxidants, and are believed to help prevent the damaging effects of free radicals, which are a major cause of cell damage.

Power Foods

Small red beans
Wild blueberries
Red Kidney beans
Pinto beans
Cultivated Blueberries
Cranberries
Artichoke
Blackberries
Prunes
Raspberries
Strawberries
Red Delicious & Granny Smith apples
Pecans
Sweet Cherries
Black plums
Russet potatoes
Black beans
Plums
Gala apples
Walnuts

Knowing Them on Sight

Here’s an easy way to recognize a lot of these “power foods” next time you’re perusing the aisles of your neighborhood supermarket, color! Fourteen out of the 20 power foods
are fruits and vegetables, and all are vividly colored. Those colors are the signal that these foods have high concentrations of antioxidants. So, even if you can’t remember which ones are on the USDA’s list, you can’t go wrong choosing those with deep, rich, and vibrant colors.

Incorporating Them in Your Diet

There are many easy ways to incorporate these foods into your diet, and you can use one or more of them in each meal without a lot of preparation. The following are examples of the types of meals and snacks that can easily be made.

A fruit smoothie:
This is a great way to get in at least two of the berry choices on the USDA’a list, and it’s incredibly easy. Just pick two of your favorites, put them in a blender with some non-fat plain yogurt and a little fat-free milk (the amount can vary depending on how thick you like it), and blend! It’s that simple. Or, you can have some high fiber cereal and add a handful of your bright blueberries on top.
Salads:
Why not try a leafy green salad with cranberries and walnuts. Sprinkle a little extra-virgin olive oil and vinegar on top as your dressing and you are eating your way to health, especially heart-health with the omega 3 fatty acids the walnuts will give you.

Three-bean soup:
This one’s great for the upcoming winter season, and again so easy to make. Take some black, pinto, and kidney beans, blend them with some fat-free sour cream and milk, and heat on the stove.

There is a plethora of ways to incorporate these power foods into your daily diet. All it takes is a little creativity and a will to commit yourself to a healthier lifestyle.

So, here’s to eating and living well!!!!!