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Cafeteria’s “Tip of the Day” For Healthy Eating Carrots Really Can Help You See In The Dark!
Know Your Sugars
Sugars are one of the most misunderstood parts of our daily food supply. Many people believe that eating sugars can lead to certain forms of sicknesses, however, research has failed to link sugars to the development or cause of any chronic disease. Even though cavities may be associated with eating sugar, cavities can also result from eating other carbohydrates including starches.
Sugars are common food ingredients that are found in many forms. Since sugars are carbohydrates, they are a contributor of calories for the body - an important energy source. There are no nutritional differences among sugars. The body uses all types of sugars in the same way. During digestion, sugars are broken down and enter into the bloodstream. They travel through the blood stream to body cells, where they provide energy and help form proteins. As carbohydrates, sugars are preferred as a fuel during high-intensity activity (1, 2). Sugar does not cause hyperactivity, nor does it negatively affect mental performance (3). Further, no particular group of children reacts to sugars differently from the general population. Actually, research suggests that sugars tend to calm both children and adults (4). This could just go unnoticed due to other influences, such as a birthday party in which everyone is excited to begin with. Coffee or Tea?
Coffee and tea are calorie-free, so drink up. In fact, recent studies suggest that they may actually be good for you. Coffee may act as a mild antidepressant and protect against type 2 diabetes. And a cup of tea offers antioxidants and disease-fighting chemicals you can’t find elsewhere. But dress those beverages up and all bets are off: You add 45 calories for each tablespoon of sugar, 25 for cream and 20 more for a pump of flavored syrup. Down several of those a day, and your coffee and tea habit could tip the scales out of your favor. In fact, some specialty drinks can climb to 500 calories and beyond.
Coffee and Tea Facts: 16-oz. white chocolate mocha 510 calories 16-oz. latte with whole milk 260 calories 16-oz. latte with nonfat milk 160 calories 16 ounces black coffee 10 calories 16 ounces black tea 2 calories 10 NUTRITION RULES TO LIVE BY:
Flaxseeds...Loaded with essential fatty acids, flaxseed has been used for centuries for medicinal and health reasons. Even Gandhi proclaimed: "Wherever flaxseed becomes a regular food item among the people, there will be better health." "Flax is the least expensive, most important food I know," says Ed Bauman, Ph.D., director of Bauman College, a holistic nutrition and culinary school in California. "The seed itself has terrific nutritional value, very usable protein, tremendous fatty acids and minerals like magnesium, potassium and zinc."
NEW YORK (Reuters Health) - For the average person, popping vitamin C pills is unlikely to ward off the common cold or shorten its length or severity. However, for people exposed to short bouts of extreme physical exercise or cold temperatures, vitamin C may markedly reduce their risk of catching a cold. The findings stem from a review of 30 published studies involving 11,350 people who took at least 200 milligrams of vitamin C each day. Based on pooled data, regular ingestion of vitamin C did nothing to lower the risk of the common cold in the ordinary population, report reviewers in the latest issue of The Cochrane Library, a publication of the Cochrane Collaboration, an international organization that evaluates medical research. There was a slight reduction in the duration and severity of common cold symptoms with vitamin C, compared with placebo, but the magnitude of the effect was so small its clinical usefulness is doubtful, the experts report. Blueberries; Summer's Super-Food...People have always loved scooping up blueberries in the summer. But not until researchers discovered the berry's powerhouse of antioxidant phytonutrients did blueberries burst onto the nutrition landscape. In fact, according to the United States department of agriculture (USDA), blueberries have the highest antioxidant activity of 40 vegetable and fruits. And wild blueberries offer approximately 40% more antioxidants than cultivated varieties. So far, scientists around the world have discovered that blueberries may help prevent serious health conditions like heart disease and cancer, as well as promote healthy aging by reversing age-related short-term memory loss. Blueberries may also improve night vision and help prevent urinary tract infections. Cuttting back on sodium...The recommended upper limit of daily sodium consumption for most healthy adults is 2,400 milligrams (mg). If you have prehypertension (120/80 mm Hg to 139/89 mm Hg) or high blood pressure (140/90 mm Hg to 159/99 mm Hg), it's recommended to reduce your sodium intake to 1,500 mg to help control the condition.The fruits, vegetables and low-fat dairy products are nturally low in sodium. That means it'll take less effort to reduce the sodium and salt in your diet.Did you know??? Best chocolate for preventing disease...Research has shown that chocolate contains a significant amount of catechins, the same antioxidants that make green tea useful in fighting against heart attacks and cancer. While green tea (and black tea, for that matter) provide antioxidants, it can't hurt to add a little Godiva chocolate into your regular health regimen. ENJOY!!!!! Did you know???? Why eat Almonds? These tear-shaped nuts are packed with nutrients--- fiber, riboflavin, magnesium, iron and calcium. In fact, almonds have more calcium than any other nuts-- 70 milligrams (mg) in 23 almonds. And one serving of almonds provides half of your body's Recommended Dietary Allowance (RDA) of vitamin E. Like all nuts, almonds provide one of the best plant sources of protein. And they're good for your heart. Most of the fat in almonds is monounsaturated fat ----- a healthier type of fat that may help lower blood cholesterol levels. So if you like snacking on almonds or any other nut your doing something good for your body. Keep plenty of nuts on hand!!!! Did you know??? LENTILS LOVE YOUR HEART!!!! Lentils are loaded with heart-protective nutrients including folate and fiber. Their protein (9 grams per half cup) and iron make them a good meat substitute, too. Unlike their bean cousins, lentils are easy to prepare and cook up to 15-20 minutes. This hearty meal can also be made into a delicious soup by adding diced red onions, diced turkey, and some avocado.. Enjoy.....
Did you know????? Long Live Onions!!! The Egyptian symbol of eternity may actually prolong you live. Sulfur compounds, also found in garlic, thin your blood and lower blood pressure. The quercetin in them helps prevent oxidation of " bad" Cholesterol and defends against cancer and cataracts. For Maximum guercetin, choose red onions, then yellow, then white. All you onion lovers are doing the right thing. Try cooking with the RED or PURPLE ONIONS these are good and not as strong.... Enjoy more onions on the grill as you Bar-B- Q. This is a great way to get more of these smelling friends in us, or eat plenty of onion soup. ENJOY.... Did you Know???? Broccoli Bonanza, here is an easy way to get two potent cancer- blockers that modify natural estrogens into less damaging forms and increase the activity of enzymes that fight carcinogens. Aim for three servings of broccoli a week or it's cruciferous cousins or fix yourself a raw salad plate with broccoli, Cherie tomatoes, cauliflower, cucumbers for an afternoon snack ( you can even carry them in a zip lock bag) very figure friendly and very healthy.
Did you know??? ANTI-CANCER BRAZIL NUTS, this hearty tree nut is a "trigger food" that may cause cancer cell to SELF-DESTRUCT. It's a super source of seleniun, a promising anti- cancer trace mineral that also promotes DNA repair and boost the immunity. Just two medium nuts contain enough selenium to perhaps reduce prostate, colon and lung cancers.You can get these Nuts at your favorite super market, by the bag or by the pound.
Did you know???? Ounce for ounce, the avocado contain more blood pressure-lowering
potassium than bananas. Avocados are rich in good-for-you monounsaturated fats, and cholesterol-lowering beta-sitosterol and cancer- protective glutathione, along with vitamin E, folate, vitamin B6 and fiber. Add this amazing avocado to your salads or to your sandwiches.
Did you know???? Flaxseed, these tiny, nutty-flavored seeds are a good source of omega-3 fatty acids and lignans, which may block hormone-related cancers. They pack plenty of protein and fiber, too. Sprinkle one or two tablespoons of ground flaxseed to salads, yogurt, cereals, soups, and batters and you will be giving your cells a boost.
Did you know???? One ounce of potato chips has 152 calories and 10 grams of fat (3 grams of which are artery-clogging saturated fat). If you munch on a one- ounce handful three times a week, in one year you will have added 23,400 calories to your diet and about seven pounds to your waistline. And remember, that's just one handful-- much less than most adults snack on at a time............Substitute: Rice and popcorn cakes have come a long way. Now available in a variety of flavors, you can satisfy a salty carving without hitting the chips. Pick up Quaker"s Quakes Rice Snacks or Orville Redenbacher"s Popcorn Cakes instead-- both have less than 100 calories per serving. Careful all of you (us) afternoon snackers. Did you know???? Legumes---- a class of vegetables that includes beans, peas and lentils-- are among the most versatile and nutritious foods available. Legumes are typically low in fat, contain no cholesterol, and are high in folate, potassium, iron and magnesium. They are also a good source of protein and can be healthy substitute for meats, which has more fat and cholesterol. Adding more legumes to your diet is very good and easy. Consider these ways to incorporate more legumes into your meals and snacks: Prepare soups, stews and casseroles that feature legumes. Use puree beans as the basis for dips and spreads. Add chickpeas or black beans to salads. Snack on a handful of soy nuts rather than on chips or crackers.. Add garbanzos or other can beans to your salads. If you typically buy a salad at work and no beans are available, bring beans from home in a small container....
Did you know??? Eating whole grains, like oatmeal, brown rice, whole-grain breakfast cereal,bran, bulgur and popcorn can help our odds of dying from an inflammatory condition such as arthritis, asthma, such inflammation is believed to contribute to a range of disorders, including heart disease, diabetes, musculoskeletal disorders, like rheumatoid arthritis,respiratory illnesses digestive diseases like colitis. Whole grains are now known to reduce these illnesses by consuming them at lease 11 servings per week,sounds like too much, these diseases sound worst. Dr. David R. Jacobs, Jr. ,of the University of Minnesota said that antioxidant substance found in whole grains is what protects cells against the damaging effects of chronic inflammation......In an earlier study that analyzed the antioxidant capacity of more than 1,000 foods, Dr. Jacobs and his colleagues found that several whole-grain products were at the TOP OF THE LIST.
Did you Know??? Adding chopped, slivered, or sliced almonds to hot cereals, salads,and casseroles you get - 9 mg of vitamin "E" which is more than half of the recommended daily intake, for every 1/4 cup of nuts, you'll also gain good-for-your mono- and polyunsaturated fats and if you stir in a cup of yellow corn kernels into soups, pasta dishes, or corn bread batter. the corn contributes almost 2,000 mcg lutein, an antioxidant that can help prevent age-related vision problems.
Did you know??? That old saying "an apple a day keeps the Doctor away" It's true Apples are an excellent source of pectin, a soluble fiber that can lower blood cholesterol and glucose levels. Fresh apples are also good sources of vitamin C-- an antioxidant that protects your body's cells from damage. Vitamin C also helps form the connective tissue collagen, keeps your capillaries and blood vessels healthy, and aids in the absorption of iron and folate. Substitute an apple for in between snacks during your long days........
Did you know??? Not having a restful night throws our metabolism off tract. Sprinkle just wash sheets and pillow cases with lavender water. The scent has been shown in studies to promote relaxation, which can lead to better sleep. Buy a new pillow, studies show that pillows with an indent in the center can enhance sleep quality and reduce neck pain. Also try a "cool" pillow one containing either all-natural fibers or combination of sodium sulfate and ceramic fibers that help keep your head cool...... Eat a handful of walnuts before bed time. You'll be giving yourself a boost of fiber and essential fatty acids along with amino acidtrypophan- a natural sleep inducer.......
Did you know??? Statistics show that most of us are exhausted, stressed and depressed. To combat this we turn to a variety of boosters to get us through the day and night. We gobble a muffin with coffee in the morning to get a rush, sip a soda or a cookie to overcome the afternoon slump and wind down at night with a cocktail. This often adds up to excess calories, weight gain and feelings of hopelessness.. Eat a serving of high-quality protein three times a day. Higher protein is better absorbed and more efficiently utilized, so you will need to eat less of it.Adequate protein promotes good moods. Good examples of high-quality proteins are seafood, poultry, lean red meat, soy, low-fat yogurt, rice with beans, rice with lentils. Try a home made snack instead of store bought, this way you know and control what goes in it.
Here is a recipe Make your own Crunchy Granola Bar:: Three Cups Of Oatmeal bake at 350 degrees for 25 to 30 minutes, stir occasionally, then cool and mix in a variety of chopped dried fruit, nuts, and seeds... Did you Know??? The Avocado is high in fat, but most of it is the heart-healthy monounsaturated kind. We know the avocado tastes great, but outside of an occasional guacamole dip, few of us reach for this high-fiber food for salads or as a great side dish. You'll also get protein, a good dose of vitamins A and E, some B vitamins, lots of potassium and a dollop of copper. The rich and creamy avocado has been called the "chocolate" of Fruits. Try spreading a quarter of a ripe avocado on a turkey sandwich instead of mayo, and you'll end up with plenty of flavor and half the fat. Add some tomato, sprouts,and mustard follow with a piece of fruit for a complete, healthy lunch.
Did You Know??? Tomatoes have gotten a lot of good press lately, as they contain high levels of the antioxidant lycopene, which has been proven to have several anti-carcinogenic properties. And like the dark green leafy vegetables, tomatoes are also a good source of fiber. But tomatoes can also work overtime to flush fat, as they also contain citric, malic, and oxalic acids, which support your body's kidney functions, which helps your body eliminate more waste and fat from your system.
Did You Know??? Trying a different juice daily will help with different illness: Pineapple, grapefruit, tangerine, tomato, cranberry, and grape all contain different antioxidants that can help prevent a range of ills from cancer to heart disease to urinary infections. break out of the orange rut,Try a pink grapefruit juice for breakfast, It packs 25 times more beta-carotene than it's pale cousin, and it's usually sweeter. Pair it with a cup of oatmeal topped with an ounce of chopped almonds or a quarter cup of dried apricots, and you'll have a complete breakfast with 7 grams of fiber, a third of the daily recommendation. |
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