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June 29, 2010
A Colorful Plate!
At dinner tonight, look down at your food. Not at the kind of food. But at the color of the food. Knowing your foods colors is a good way to remember how nutritious they are.
Red foods like tomatoes will help cut the risk of heart disease, cancer and strengthen your immunity.
Orange and yellow foods can protect your skin and lungs. Purple, dark red and blue foods boost brain power, and also protect the heart. And white foods, like garlic, are good for the heart and can help against certain cancers.
Posted by Lisa at 8:52 AM | Comments (0) | TrackBack
June 24, 2010
Spice up Your Summer Meals with Fresh Herbs
There are many simple ways to incorporate fresh herbs into your meals. Basil leaves in your marinara sauce, mint leaves into your morning smoothie, or feel free to try one of the following ideas using fresh herbs you can grow at home!
* BASIL — a natural snipped in with tomatoes; terrific in fresh pesto; other possibilities include pasta sauce, peas, zucchini
* CHIVES — dips, potatoes, tomatoes
* CILANTRO — Mexican, Asian and Caribbean cooking; salsas, tomatoes
* DILL — carrots, cottage cheese, fish, green beans, potatoes, tomatoes
* MINT — carrots, fruit salads, parsley, peas, tabouli, tea
* OREGANO — peppers, tomatoes
* PARSLEY — The curly leaf is the most common, but the flat-leaf or Italian parsley is more strongly flavored and often preferred for cooking. Naturals for parsley include potato salad, tabouli
* ROSEMARY — chicken, fish, lamb, pork, roasted potatoes, soups, stews, tomatoes
* SAGE — poultry seasoning, stuffings
* TARRAGON — chicken, eggs, fish
* THYME — eggs, lima beans, potatoes, poultry, summer squash, tomatoes
* WINTER SAVORY — dried bean dishes, stews
Posted by Lisa at 9:40 AM | Comments (0) | TrackBack
June 21, 2010
More Matters!
Fruits and vegetables are not only low in calories and fat but also boast plenty of fiber, which makes you feel fuller longer. It also keeps your digestive system running smoothly. Green leafy vegetables and carrots are rich in beta-carotene, the plant form of vitamin A, that’s necessary for good vision and healthy skin. Watermelon and tomatoes provide vitamin C to boost the immune system and help wounds heal properly. And vegetables also contain antioxidants that help lower risk of cancer, heart disease and stroke.
To get the most from summer’s bounty of fresh fruits and vegetables, consider these ideas:
· Save on your grocery bill by planting your own small garden. Buy plants at a local nursery or co-op to plant in pots on your porch or a flowerbed. Then your produce will be ready for picking to create tasty and quick meals.
· Shop at your local farmers market. These hardworking individuals bring you fresh produce at excellent prices! Don’t forget to take $1’s and $5’s and your reusable grocery bag!
· Get your kids involved. If you are planting a garden, let them help plant, weed and water it. When shopping for fruits and vegetables, ask them to pick out one or two. Then have the kids help prepare them in a dish or salad.
· Mix vegetables into your regular dishes. Add fresh or frozen green peas or grated carrots to spaghetti sauce or mix pureed sweet potato into the sauce. At breakfast, make yummy omelets by adding onion, bell pepper, fresh spinach and mushrooms.
· Make eating fruits fun by creating your own fruit kabobs. Simply use 2-3 fruits such as strawberries, pineapple and melon and lace them along a toothpick or skewer. Mix up a dip for the fruit combining low-fat whipped topping with fat-free yogurt.
· Don’t forget fun methods to prepare vegetables: cut them in bite size pieces to roast in the oven, make kabobs on skewers for grilling, enjoy them raw with light Ranch dressing or salsa, and steam or sauté them.
Posted by Lisa at 12:43 PM | Comments (0) | TrackBack
June 17, 2010
What's in a Bottle of Water?
Purified Water: Most likely municipal tap water that has been distilled or treated with a process like deionization or reverse osmosis to remove impurities. The two major bottle drinking water, Dasani and Aquafina, are purified.
Spring Water: Comes from an underground formation from which water flows naturally to the surface of the earth. May be collected only at the spring through a borehole tapping the underground formation that feeds the spring.
Mineral Water: Contains not less than 250 parts per million total dissolved mineral solids when it emerges from its source. No minerals can be added.
Sparkling Bottled Water: Contains the same amount of carbon dioxide that it had as it emerged from its source. (Companies sometimes add CO2 to replace what's lost during bottling.) Depending on the source, it may be labeled something like "sparkling drinking water," "sparkling mineral water," or "sparkling spring water."
Posted by Lisa at 7:49 AM | Comments (0) | TrackBack
June 14, 2010
Enjoy an Avocado: A Healthy Fat
There are nearly 500 varieties of avocado. The most common is the Haas. Choose avocados that are firm and heavy for their size, but yield with slight pressure to the skin. Haas avocados turn darker as they ripen. They can be stored at room temperature or placed in a paper bag with an apple or banana to speed ripening.
Cut the ripe avocado in half lengthwise and pry open gently. Remove the pit, then peel the skin back with your fingers or a knife, or scoop the fruit out with a spoon. Once cut, they should be stored in the refrigerator in a sealed plastic bag. To reduce browning, sprinkle with lemon juice and store in an airtight container. To freeze, puree or mash and stir with lemon juice (about one tablespoon lemon juice per two avocados) and place in a freezer bag or other airtight container. It can remain frozen for up to five months.
Avocados are often just associated with guacamole, but there are many other delicious ways to enjoy these healthful fruit. Halved, they make a festive way to serve chicken salad, shrimp salad or crab salad. For a warm dish, try filling with a cooked curried chicken mixture. They can also be filled with a mixture of baby shrimp that has been sautéed with garlic and simmered in a little brandy or sherry.
Cubes of avocado are tasty added to a fruit salsa or salad. Try a fresh spinach salad with thinly sliced red onion, some low fat feta cheese, avocado, and a vinaigrette dressing. Cubes can also be slipped onto a skewer with other fresh fruit. They can be a colorful addition to a caprese salad of fresh tomatoes and mozzarella. Added to potato salad they add flavor and a creamy texture.
Try adding cubes of avocado to an omelet or frittata. For a cool summer dish, add cubes of avocado to a mixture of cooked grain (like brown rice), cut up fresh vegetables, cubes of grilled chicken, and a balsamic vinaigrette.
Mashed, avocados can be used as a spread for sandwiches or as a lower calorie alternative to cream cheese on your morning bagel or English muffin. They can also be used as part of a stir fry with vegetables and served over whole grain pasta, brown rice or quinoa.
Avocados are wonderful paired with fresh herbs such as cilantro, basil or parsley. They also mix nicely with spices like ginger or with lemon or orange zest. They also go well with tropical fruit like mango.
Posted by Lisa at 9:37 AM | Comments (0) | TrackBack
June 10, 2010
Whole Grain Muffins!
Even muffins are starting to appear in whole grain varieties! Duncan Hines makes a line of 100% Whole Grain muffins with 3 grams of fiber vs the usual less than 1 gram of fiber per muffin.
I tried Apple Cinnamon (without the granola topping because I'm still avoiding dairy products). Very moist and tasty! Kudos to Duncan Hines!
They also freeze well and taste just as good warmed in the toaster oven. Enjoy!
Posted by Lisa at 8:29 PM | Comments (0) | TrackBack
June 7, 2010
In Season: Peas
Fresh peas including sugar snap peas, snow peas, and green peas can usually be found year-round but are at their peak from April through July. Like most legumes, peas are low in fat and high in fiber and are a good source of plant protein.
Their nutritional profile differs depending on variety, with green peas providing more B vitamins and zinc, while snow and snap peas offer more vitamin C. Peas are perfect as crudités with dips, tossed in salads, and served as a side dish.
Fava, Sweet Pea and Sugar Snap Salad
Ingredients
* 4 pounds unshelled fava beans (about 2 cups shelled)
* 2 cups sugar snap peas, trimmed
* 1 cup shelled green peas (about 1 pound unshelled)
* 1/4 cup thinly sliced fresh mint
* 2 ounces prosciutto, thinly sliced (about 1/2 cup)
* 3 tablespoons red wine vinegar
* 1 tablespoon extravirgin olive oil
* 2 teaspoons Dijon mustard
* 1/4 teaspoon salt
* 1/4 teaspoon freshly ground black pepper
Preparation
Remove beans from pods; discard pods. Cook beans and snap peas in boiling water 1 minute or until snap peas are crisp-tender. Remove beans and snap peas with a slotted spoon. Plunge beans and snap peas into ice water; drain. Remove tough outer skins from beans; discard skins.
Combine beans, snap peas, green peas, mint, and prosciutto in a large bowl. Combine vinegar and remaining ingredients in a small bowl; stir with a whisk. Pour over bean mixture, and toss well.
Serving size: 1/2 cup, makes 8 servings
Nutritional Information
Calories: 99 (29% from fat)
Fat: 3.2g (sat 0.7g,mono 1.4g,poly 0.4g)
Protein: 6.6g
Carbohydrate: 11.7g
Fiber: 4g
Cholesterol: 6mg
Iron: 1.9mg
Sodium: 267mg
Calcium: 44mg
Posted by Lisa at 8:57 AM | Comments (0) | TrackBack
June 3, 2010
The New Dirty Dozen
If you're eating non-organic celery today, you may be ingesting 67 pesticides with it, according to a new report from the Environmental Working Group.
The group, a nonprofit focused on public health, scoured nearly 100,000 produce pesticide reports from the U.S. Department of Agriculture and the U.S. Food and Drug Administration to determine what fruits and vegetables we eat have the highest, and lowest, amounts of chemical residue.
Most alarming are the fruits and vegetables dubbed the "Dirty Dozen," which contain 47 to 67 pesticides per serving. These foods are believed to be most susceptible because they have soft skin that tends to absorb more pesticides.
The Dirty Dozen
Celery
Peaches
Strawberries
Apples
Domestic blueberries
Nectarines
Sweet bell peppers
Spinach, kale and collard greens
Cherries
Potatoes
Imported grapes
Lettuce
Not all non-organic fruits and vegetables have a high pesticide level. Some produce has a strong outer layer that provides a defense against pesticide contamination. The group found a number of non-organic fruits and vegetables dubbed the "Clean 15" that contained little to no pesticides.
The Clean 15
Onions
Avocados
Sweet corn
Pineapples
Mango
Sweet peas
Asparagus
Kiwi fruit
Cabbage
Eggplant
Cantaloupe
Watermelon
Grapefruit
Sweet potatoes
Sweet onions
Posted by Lisa at 5:30 PM | Comments (0) | TrackBack
June 1, 2010
Pedometers Work!
Just because you're busy doesn't mean you're active. For the real test of your physical activity, get a pedometer.
Clip it to your waistband and wear it from the time you get out of bed until you go to sleep at night.
Keep track for two or three days, then use these "steps per day" numbers to figure out where you are:
Fewer than 4,500: You're very sedentary
4,500-5,500: You're sedentary
5,500 to 7,500: You're headed in the right direction but need to step it up
8,500 and up: You're active, stick with it
A recent study found that people who wear a pedometer walk about 2,000 more steps a day or about another mile than those who don't. That burns about 100 extra calories a day. If your goal is to lose weight, you probably need to work up to 12,000 or more steps a day.
Increase Your Steps:
Walk one city block, about 200 steps.
Take a brisk walk during your lunch break for about 20 minutes or so, about 2,000 steps.
Walk four laps around the track at a high school, 2,000 steps.
Play basketball game for 30 minutes, more than 4,300 steps.
Low-impact aerobic dancing for 20 minutes, more than 2,500 steps.
Play soccer for 1 hour, 8,000 to 10,000 steps.
Posted by Lisa at 9:02 AM | Comments (0) | TrackBack