CurePure.com » Nutrition

Benefits of Eating Pumpkin Seeds

readabook — Thu, 27 Oct 2011 17:58:50 +0000

Enlarged Prostate and Pumpkin Seeds

Pumpkin seeds are available all year round but it is great to get them fresh from the pumpkin you carve. Don’t throw them away because in terms of nutrition they are a treasure.

A serving is roughly 1 tablespoon (10 grams). So you really don’t need to eat many of them. Pumpkin seeds are high in calories, so you wouldn’t want to eat a lot of them anyway.

Here are some suggestions for adding to your diet

* Sprinkle on top of roasted vegetables
* Add to salads for extra crunch
* Add them to homemade beef or chicken burgers
* Sprinkle chopped pumpkin seeds in your cereal or oatmeal
* Include in your baking recipes, for example oatmeal cookies

For your one tablespoon of pumpkin seeds a day here is what you will get:

Constipation and mucus formation are prevented because pumpkin seeds have powerful enzymes known to boost the immune system.

They promote overall prostate health and alleviate the difficult urination associated with an enlarged prostate.

In some studies, pumpkin seed extracts improved bladder function in animals.

Pumpkin seeds contain L-tryptophan, a compound naturally effective against depression.

Because they are high in zinc, pumpkin seeds are a natural protector against osteoporosis. Low intake of zinc is linked to higher rates of osteoporosis.

Recent studies suggest that pumpkin seeds can help those suffering from arthritis or other chronic conditions where inflammation is a problem.

Animal studies conducted by Jayaprakasam, Seeram and Nair show that pumpkin seeds had a similar anti-inflammatory effect as indomethacin, a nonsteroidal anti-inflammatory medicine.

1/2 cup of pumpkin seeds contains 92% of your daily value of magnesium, a mineral in which most Americans are deficient.

Pumpkin seeds contain phytosterols, compounds that that have been shown to reduce levels of LDL cholesterol and protect against many cancers.

Nutritive Values: Per 100 gm.

* Vitamin A: 70 I.U.
* Vitamin B:
* Thiamine: .24 mg
* Riboflavin: .19 mg.
* Niacin: 2.4 mg.
* Calcium: 51 mg.
* Iron: 11.2 mg.
* Phosphorus: 1,144 mg.
* Fat: 46.7 gm.
* Carbohydrates : 15.0 gm.
* Protein : 29.0 gm.
* Calories: 553

Want to know how to roast pumpkin seeds? Watch this video:

How to Roast Pumpkin Seeds

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New Healing and Healthy Food Pyramids

Justine — Sat, 18 Jun 2011 22:23:10 +0000

American Dietetic Association’s Knowledge Center Team

June is National Fresh Fruit and Vegetable Month. Our paper had a great article on the new food pyramid which is actually called the food plate now instead of the Food Pyramid. MyPlate, the USDA’s new icon that replaces the Food Pyramid to guide Americans in eating a healthful diet, recommends filling half your plate with fruits and vegetables. Any fresh, canned, frozen or dried fruit or vegetable or 100 percent fruit or vegetable juice counts. Dietitians advise eating a variety of colors. Most of colors provide different nutrients so if you stick to just one color you will miss out on important vitamins and minerals.

Here is a look at what each color of fruit and vegetable group offers, according to the American Dietetic Association:

Red - Beets, cherries, cranberries, red peppers, pomegranates, red onions, watermelon and tomatoes: May support heart health, immunity and vision and reduce cancer risks.

Blue/Purple – Blueberries, blackberries, purple cabbage, eggplant and plums: Many have antioxidant and anti-aging benefits, keep memory sharp and the urinary tract healthy and reduce cancer risks.

Deep Yellow/orange – Pineapple, apricots, cantaloupe, carrots, corn, peaches and sweet potatoes’ Reduces risk of some cancers and supports healthy vision and immunity.

Green – Broccoli,, asparagus, avocados, grapes, green beans, kiwis and leafy greens such as spinach: May help maintain healthy vision and reduce cancer risks.

White/tan/brown - Bananas, cauliflower, onions, white potatoes and turnips: Some contain nutrients that may reduce the risk of cancer and help support heart health.

The Department of Agriculture introduces the new food icon, MyPlate, to replace the MyPyramid image as the government’s primary food group symbol. An easy-to-understand visual cue to help consumers adopt healthy eating habits, MyPlate is consistent with the 2010 Dietary Guidelines for Americans. Here is a short video explaining the new icon and how it relates to the new food pyramid.

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How to Curb Sugar Cravings

Justine — Mon, 16 May 2011 01:57:41 +0000

How To Beat Sugar Cravings

Gastronic Dr. supports healthy levels of normal micro-organisms, yeast, and bacteria in the colon and entire digestive tract. Overgrowth of yeast in the gut is sometimes the cause of sugar cravings.

This was a very interesting article that appeared in Dr. Oz and Dr. Roizen’s column in the newspaper:

Knowing what causes sugar cravings can help you put a cap on them long before they force you into bigger clothes. Which of the three types of sweets cravings do you have?

1. You say: “Feed me now, or I’ll kill you”. This usually reflects low blood sugar. Eating sugar helps in the first few minutes, but it makes things worse in the long term.

Break it – sucking on a Tic Tac or two can be enough to stop the attack. After that, eat more protein and fewer sweets to keep your blood sugar stable.

2. You say:”I’d really like a Twinkie.” You generally feel okay, but find yourself searching for a snack.

Break it – Holistic docs say that this could reflect yeast overgrowth in the gut, and that taking a digestive aid that balances your system can help.

A digestive aid such as Gastronic Dr. supports healthy levels of normal micro-organisms, yeast, and bacteria in the colon and entire digestive tract. Gastronic DR.also keeps your system in balance and supports ongoing health in the entire digestive system and stomach lining.

Regular use of Gastronic Dr. safely supports digestive health and all organs and structures involved in digestion, as well as the mucus membranes of the digestive tract. Additionally, the herbs used in Gastronic Dr. have been specifically selected and are suitable to use in conjunction with prescription and over-the-counter medication, if required. Click on the banner below or at the top of post to get more information.

Gastronic Dr. promotes healthy digestion and encourages comfort after meals. Helps you avoid gas, upset stomachs and digestive irregularities.

Also see our post Foods That Have Probiotic Bacteria which will also help you learn how to work probiotic food into your diet.

3. You say:” It’s my period, and I’m depressed.” Low levels of serotonin around your period can cause you to crave carbs.

Break it – Eating dark chocolate just an ounce or so will supply a natural antidepressant, called PEA plus the carbs you crave.

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Therapeutic Lifestyle Changes Diet

Justine — Fri, 22 Apr 2011 03:27:23 +0000

Check out the selection of probiotic supplements at Herbal Remedy.com. Click on the highlighted text or on the banner at the top or bottom of the post and find out how probiotics help with digestion and weight loss.

Benefits of 70% Dark Chocolate Cocao

Here are some simple changes you can make to improve your health. None of these are expensive, they are all easily found in your area – i.e. you don’t have to live in a big city to find them and they are easy to do. These are therapeutic lifestyle changes diet is one of the easiest to start with.

1. Eat more chocolate: make sure it’s dark chocolate and get the real cocoa-based stuff, with 70 percent or more cocoa. Dark chocolate is full of flavonoids which do wonderful things for your arteries and other parts of your body. Chocolate also releases dopamine, a hormone that makes you feel good.

2. Eat more nuts: Dry roast walnuts in your oven (275 degrees for 9 minutes)for a snack full of omega-3-fatty acids, which will give better hair, a healthier heart, better moods and flexible joints.

3. Sniff away stress: Use lemon or lavender scents to help de-stress. These two fragrances are reported to help you relax. Essential oil such as lemon and lavender can be found in health food stores or the health food section of your grocery store

4. Yoga: Take up yoga to improve energy, flexibility and maybe even your attitude. You can get DVD’s from your library and find routines that take as few as 10 minutes and are for the beginner.

5. Walk: Walk more, and keep track of how far you’ve gone with a pedometer. You can find a good one for just $15 or so. Aim for 10,000 steps a day – that’s the equivalent of a five-mile walk. Park your car farther from your destination to get in those extra steps.

6. Pedicures: If you get regular manicures or pedicures, consider investing in your own implements to take to a salon with you. That way you’ll avoid a hard-to-shake fungus you might pick up from another customer.

7. Drink more water: Buy a refillable stainless-steel water bottle to save money and the planet.

8. Drink Coffee - Coffee is the largest source of antioxidants in the North American Diet. If you add a dash of cinnamon or nutmeg you will get even more health benefits. See our post Cinnamon A Super Food For Your Body

Check out the selection of probiotic supplements at the Herbal Remedy Super Store. Click on the highlighted text or on the banner at the top or bottom of the post and find out how probiotics help with digestion.

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Complex Carbs Recipes

Justine — Sun, 27 Mar 2011 02:10:04 +0000

List Complex Carbs

Carbohydrates come in two basic types, simple and complex. Simple carbohydrates are comprised of simple molecules that are easily digested into the bloodstream. Examples of simple carbohydrates are: dextrose, fructose, fruit juice concentrates, glucose, honey, lactose, maltose, molasses, and sucrose.

Most of our carbohydrates should come from complex carbohydrates, providing energy, fiber and essential vitamins and minerals. Starch and fiber are the primary ingredients of complex carbohydrates. Simple carbs are generally those found in foods containing sugars and in some fruits and vegetables and their juices. With the exception of fruits and vegetables, foods high in simple carbohydrates provide less nutritional value. Here are some tips to help you choose wisely:

Grains and grain products - Instead of eating sugary cereals choose an unsweetened whole-grain cereal. Select baked goods or pasta made with whole wheat flour over white flour. Eat brown rice instead of white rice. Mix other grains into your diet, including whole oats and oatmeal, corn, barley, quinoa, whole rye, and wheat and oat bran.

Vegetables - Eat from a variety of organic vegetables, dark green leafy vegetables, cabbage, beets, Brussels sprouts, turnips, broccoli, peppers, cauliflower, tomatoes, and sweet and white potatoes.

Fruits – Include citrus fruits, melons and berries, bananas, apples, mango, apricots (fresh and dried) and prunes.

Milk, yogurt, cheese - select low-fat, low sugar diary products instead of highly sweetened or high-fat options.

Beans and nuts - Cooked dried beans, peas, lentils, and nuts are nutritious foods.

Here are a few recipes to get you started. The first one comes Runners World magazine and the second one from a site called The Healthy Eating Guide.

Complex Carbs Recipes

http://www.runnersworld.com/article/0,7120,s6-242-303–13288-0,00.html

Breakfast CousCous
1 cup whole-wheat couscous
Salt
1 cup fresh fruit (sliced bananas, berries, diced apples, peaches)
1/4 cup chopped nuts
1/4 cup dried fruit like raisins, dates, or coconut
Drizzle of honey or maple syrup

Put the couscous in a medium pot with a tight-fitting lid and add 1½ cups of water and a pinch of salt. Bring the water to a boil, then cover and remove from the heat. Let steep for at least 10 minutes, or up to 20. Add the fruit, nuts, and honey or maple syrup. Fluff with a fork. Serves four.

CALORIES PER SERVING: 280
CARBS: 57 G
PROTEIN: 6 G
FAT: 5 G

http://www.thehealthyeatingguide.com/applecinnamonoatmeal.html

Healthy Apple Cinnamon Oatmeal

Ingredients:

1 cup Water

1 Apple (diced)

1 cup Skim Milk

1/4 cup Apple Juice

2/3 cup Rolled Oats

1 tsp. Cinnamon

Combine the water, apple juice, and apples in a small saucepan. Bring liquid to a boil over high heat, and stir in the rolled oats and cinnamon. Reduce heat to low and simmer until thick, about 3 minutes. Add milk and continue to cook until the oatmeal reaches your desired consistency.

Serves 2.

Nutritional Information:
Calories: 217, Total Fat: 4g, Saturated Fat: 0g, Sodium: 57mg, Carbs: 38g, Fiber: 5g, Protein: 8g

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Foods To Support Brain Health

Justine — Sat, 19 Mar 2011 22:58:27 +0000

Elizabeth Somer Eat Your Way to Happiness

Food and brain power are connected. There are actually foods that will increase your brain power. This is especially helpful as we get older because we tend to lose brain function and eating the right foods will help us hold on to what we have. Here are some suggestions from Elizabeth Somer’s Book, “Eat Your Way to Happiness” which will keep your brain healthy and your memory sharp:

DHA Omega-3s - These are what keep walls of the brain cells flexible, fluid and able to communicate with each other. Your body can’t make DHA so you have to get it from food or supplements. One study indicated that people who took DHA daily for six months improved so much that their brains became three years younger. Try to get 900 milligrams a day. Get an algae based DHA supplement, eat DHA enriched foods and eat salmon and trout. Taking a DHA Omega-3 supplements also helps keep your healthy. See our post Diet and Your Hair

If your look for a good Omega 3 supplement, consider Omega 3 and Omega 6 interact with each other, so the balance between them is crucial for good health. Together they affect the production of hormonal-type messengers called eicosanoids, which have an impact on many functions at a cellular level. With Hypercet Omega 3-6-9, you can be certain you’re receiving the right mix of Omega-3 and 6. Now you won’t have to rigidly balance your diet in order to maximize the properties of these essential oils.

Brightly colored fruits and vegetables - Phyto chemicals in foods like dark-green spinach, pumpkin, red raspberries and bright yellow peppers not only directly disarm free radicals, they also switch on genes that muster your body’s own antioxidant defense system for a double whammy. Try to get nine servings a day.

Water - Even a little dehydration can blur your thinking. Drink enough so that your urine looks pale at all times. Sip, don’t chug. Your body can’t absorb more than 1 cup in 20 minutes.

Nuts – Walnuts, almonds, hazelnuts and pecans, all have healthy mono- and polyunsaturated fats that help keep your arteries clear which helps carry blood to your brain. They also provide the raw materials your body uses to produce mood-boosting serotonin in your brain. Try to get an ounce a day which is 12 walnut halves or 24 almonds.

Dark Chocolate – Real dark chocolate that’s 70 percent or more cocoa boosts your levels of feel-good dopamine and provides flavonoids, which help keep a arteries young. Try to get 1/4 ounce four times a day. The 70 percent might not taste so good to you if you are not used it so you may need to start with the 60 percent or work up to the 70 percent. Your taste buds will gradually adjust. Just get the plain chocolate if you add fillings and flavorings you start getting too many calories. Dark chocolate and walnuts make a super food combination. To find what makes this such a great combo see our post
Happy Food

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Whole Grain Muffin Recipes

Justine — Fri, 11 Mar 2011 23:09:29 +0000

Nutrition Facts of Whole Grain

At least half the grains you eat should be whole grains, says the Center for Disease Control and Prevention. Next time you shop for food, substitute whole grains for some of the grains you usually buy.

Whole-grain products contain all three parts of the grain’s seed, the endosperm, gran and germ. Refined grains contain only the endosperm. Refining removes the bran and germ. This creates a finer texture, but it also removes fiber.

Eating whole grains is important because fiber helps reduce high blood cholesterol by blocking your intestines from absorbing cholesterol. Fiber may also help you lose weight because it makes you feel full on fewer calories. Losing excess weight helps control high blood pressure and improves your body’s use of insulin.

Research in the Journal of the American Dietetic Association found that overweight and obese adults on a weight-loss diet reduced their LDL, or “bad,” cholesterol more if they ate whole grain ready to eat oat cereal instead of grain-based products that were low in fiber. They also reduced their waist measurement more with the cereal.

Whole grains include brown rice, wild rice, buckwheat, bulgur, oatmeal, amaranth, millet, quinoa, sorghum, triticale and popcorn. Grain-based products like bread, pasta, crackers, breakfast cereal, tortillas, and pitas may be made from either whole or refined grains. Choose products that contain whole grains, such as whole wheat, whole rye, whole-grain barley, or whole-grain cornmeal, as the first ingredient on the label. Don’t be fooled by the term “multigrain.” It doesn’t mean whole grain.

You can make your own whole grain bakery products at home. Here are two really easy muffin recipe with lots of fiber. If you like blueberry muffins check out our recipe for high fiber blueberry muffins. See our postHealthy Recipe for Blueberry Muffins Even my kids thought this recipe for blueberry muffins was good and they are tough to please.

Whole Grain Banana Muffins ( http://recipes.sparkpeople.com/recipe-detail.asp?recipe=594615)

Ingredients

1 C whole wheat flour
1/2 C whole oatmeal
3 tsp baking powder,
1/2 tsp baking soda,
1/4 tsp salt
1 1/2 tsp cinnamon
1/4 C brown sugar
1 egg plus 1 egg white
1/3 C unsweetened applesauce
1 C mashed banana

Directions

Preheat oven to 400. Mix dry ingredients in a large mixing bowl. Mix applesauce, egg, egg white, and mashed banana together before adding to dry mixture. Stir just until well blended. Spoon into 12 muffin cups.

Bake for 12- 18 minutes or until a toothpick inserted into the center of a muffin comes out clean. Let cool before serving.

Number of Servings: 12

Cranberry Whole-Grain Muffins (tp://www.kingarthurflour.com/recipes/cranberry-whole-grain-muffins-recipe)

Muffins
1 1/2 cups (6 ounces) King Arthur Traditional Whole Wheat Flour or King Arthur 100% White Whole Wheat Flour
3/4 cup (2 5/8 ounces) quick-cooking oats
1/4 cup (1 3/4 ounces) buttermilk powder or nonfat dry milk
2/3 cup (4 5/8 ounces) sugar
2 teaspoons baking powder
1/2 teaspoon salt
1 cup fresh or frozen cranberries,* chopped
1/2 cup (2 ounces) chopped pecans or walnuts (optional)
1 tablespoon orange zest (finely grated orange peel)
2 large eggs
3/4 cup (6 ounces) milk
1/3 cup (2 1/4 ounces) vegetable oil or melted butter

Glaze
2 tablespoons (1 ounce) orange juice
3 tablespoons (1 1/4 ounces) sugar or 1 cup (4 ounces) confectioners’ sugar, sifted

*For a sweeter muffin, substitute 1 cup sweetened dried cranberries.

Preheat the oven to 375°F. Grease the wells of a muffin tin, or line with papers, and grease the inside of the papers.

Muffins: In a medium-sized bowl, whisk together the dry ingredients, then stir in the cranberries and nuts. Whisk together the orange zest, eggs, milk, and oil or melted butter. Add the wet ingredients to the dry ingredients, stirring until blended; don’t beat, or your muffins will be tough! Fill the muffin cups or liners about 3/4 full.

Bake for 18 to 20 minutes, until they’re golden brown. Remove them from the oven, leave them in the pan for 5 minutes, then take out of the pan and transfer them to a rack to finish cooling.

Glaze: In a small saucepan or the microwave, stir together the glaze ingredients. Bring just to a boil, to dissolve the sugar. Dip the tops of the warm muffins into the glaze. Yield: 12 muffins.

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Healthy Recipe for Blueberry Muffins

Justine — Tue, 09 Mar 2010 03:58:25 +0000

Best Blueberry Muffins Recipe

Blueberry Power Muffins with Almond Streusel

Here is a great recipe for “power” muffins from Cooking Light magazine. The muffin are loaded with B vitamins from whole wheat flour, calcium from milk and yogurt, antioxidants from the blueberries, and heart-friendly monounsaturated fat from almonds and canola oil. You can freeze the muffins for up to a month, then thaw them at room temperature, or microwave each muffin at High 15 to 20 seconds. I tested the recipe using greek yogurt instead of regular yogurt and the muffins came out great, very tender and tasty. When I made the recipe it actually made almost 60 mini-muffins so I had to make additional streusel topping.

Muffins:

1 and ½ cup all-purpose flour
1 cup whole wheat flour
1 cup quick cooking oats
1 cup granulated sugar
1 tablespoon baking powder
1 teaspoon baking soda
¼ teaspoon salt
2 cups vanilla low-fat yogurt (I used Greek yogurt which is a bit thicker than regular yogurt)
½ cup 2% reduced-fat milk
3 tablespoons canola oil
2 teaspoons vanilla extract
1 large egg
1 and ½ cup fresh blueberries (I used frozen and did not defrost them)
Cooking spray

Streusel:

¼ cup all purpose flour
¼ slivered almonds, chopped (I didn’t bother to chop them)
1 tablespoon brown sugar
1 tablespoon butter melted

!. Preheat oven to 400 degrees

2. To prepare muffins, lightly spoon flours into dry measuring cups; level with a knife. Combine 1 and ½ cups all-purpose flour, whole wheat flour, oats, granulated sugar, baking powder, baking soda, and salt in a large bowl, stirring with a whisk (you can use fork). Make a well in center of mixture. Combine yogurt, milk, oil, vanilla, and egg, stirring with whisk. Add yogurt mixture to flour mixture; stir until just moist. Fold in blueberries. Spoon 2 rounded tablespoons batter into each of 30 muffin cups coated with cooking spray.

(I didn’t bother to coat them with cooking spray and they didn’t stick too badly to the paper when they cooled off. Also, I found the recipe made more like 60 mini-muffins so I froze about half of them)

3. To prepare streusel, combine ¼ cup all-purpose flour, almonds, brown sugar and butter. Sprinkle evenly over batter. (I found I had to double this part because there were so many more muffins) Bake at 400 degrees for 15 minutes or until muffins spring back when touched lightly in center. Cool in pans 10 minutes on wire rack; remove from pans. Serve at room temperature. Yield: 15 servings (serving size 2 muffins.

Calories 244 (23% from fat)
Fat 6.1g (sat 1.3g,mono 2.9g,poly 1.4g )
Protein: 6.1 g
Carbohydrate: 42.3g
Fiber: 2.5g
Cholesterol: 18mg
Iron: 1.5mg
Sodium: 260mg
Calcium: 136mg

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Eggs and Weight Loss

Justine — Thu, 12 Nov 2009 04:45:19 +0000

Weight Loss and Coffee

Eggs

The only person who used to talk about how great eggs were for weight loss was Dr. Atkins but now nutritionists have changed their tune. The American Dietetic Association says that healthy folks can have them every day without raising their cholesterol levels- and researchers in Canada believe that eating eggs might help reduce high blood pressure. Eggs have proteins called peptides which seem to work like blood-pressure drugs. Plus by eating eggs, you’ll boost your odds of losing weight. Eggs are have a lot of protein, which takes time to digest. Protein in the morning keeps your stomach full, so you eat less during the rest of the day.

Other so called “bad” foods that can help you lose weight are:

Steak

Again, Dr. Atkins used to be only one advocating eating red meat but now steak has been discovered to be good for weight loss. A lean cut of beef has barely more saturated fat than a similar size skinless chicken breast. Steak is high in protein and can keep you feeling full longer. To get plenty of protein with less fat, choose T-bone, sirloin tip, or other extra-lean cuts — and limit portions to the size of your fist.

Pork

Today’s cuts of pork tenderloin are 31% leaner than 20 years ago. That makes this white meat a lean source of protein with benefits similar to those of lean beef.

Pasta

Whole grain pasta can actually help you lose weight. Research suggests people who eat several servings of whole-grain foods per day are more likely to lose weight and maintain healthy weights. According to one study, eating whole grains rather than refined grains can also help burn belly fat. Taste is always the big issue with whole grain pasta – so try a couple of different brands and see which tastes best to you.

Nuts

Nuts may be high in fat, but it’s the kind of fat that is good for you. Nuts are also high in protein and fiber, which can help stabilize blood sugar. Studies show small amounts of peanut butter can control hunger without causing weight gain. I like peanut butter on celery.

Cheese

Cheese was always a food to be avoided by dieters but the theory is now that the body burns more fat when it gets enough calcium, so eating cheese, yogurt, and milk may actually help you lose weight. Yogurt also has those great probiotics which help your body fight bad bacteria. Calcium supplements don’t seem to have the same effect so don’t substitute them for dairy products.

Coffee

If you drink it black, you get a metabolism boost without added fat and calories. If black coffee is hard to tolerate you might try reducing the amount of cream and sugar you use gradually. Also I find adding cinnamon helps it taste better. One study indicates the caffeine in two cups of coffee may cause a 145-pound woman to burn 50 extra calories over four hours.

All food is good is small portions. Dietitians saysnot to deprive of foods you love but eat them in small portions. One piece of really good chocolate or an ounce of a full fat cheese is better than a pint of low-fat ice cream or several slices of low fat cheese. I can say from personal experience you will feel much more satisfied.

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Healthy Salads

Justine — Tue, 06 Oct 2009 03:53:59 +0000

Foods That Prevent Cancer

You can really boost the nutrition power of your salad by adding a few key ingredients. Dr. Oz gives us the reasons these ingredients are so helpful.

Watercress - Not only is this peppery green full or iron, calcium, phosphorus, potassium and lutein, but compounds in these greens – isothiocyanates – may thwart a potent carcinogen in tobacco.

Arugula – Women who eat the most from this food family score the same on brain tests as women who are two years younger. Plus, it has the power to turn on a cancer-fighting substance in your body that makes prostate-,breast, and colon cancer cells die.

Spinach - Its powerful ingredients include magnesium, a nutrient most of us don’t get enough of. People who eat three or more servings of spinach slow mental decline due to aging by as much as 40 percent. If you don’t like the taste use baby spinach the taste is less strong. Other leafy greens that are good are kale and collard greens.

I have found that mixing these greens with other kinds of lettuce gives you the best taste results. I still really like iceberg lettuce so I mix in the baby spinach or the watercress until I have about 50/50 mix.

If you don’t like mixing up your own salad, you can buy the prepackaged kind in the produce department of your grocery store.

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