Proteins provide us with the building blocks we need for our muscles, organs, and immune systems. Protein can be used for energy when we don't have enough carbohydrates and when we eat more protein than we need, protein can be turned to fat. Protein is made up of chains of individual amino acids. When we eat proteins, our body takes those proteins apart and takes uses the individual amino acids to build new proteins. Our bodies can make some amino acids, but there are some amino acids, called essential amino acids, that have to come from our diet.
Animal protein sources provide all of the essential amino acids and they are called complete proteins. People who eat meat, fish, dairy products, or eggs get all of the essential amino acids each time they eat any of these protein sources. Vegetarians and vegans rely on plant proteins to get their amino acids. Soy contains all of the essential amino acids, but other plant protein sources are incomplete proteins, meaning that they don't provide all of the essential amino acids. If you combine different plant proteins, however, you will get all of the amino acids you need.
Vegans and vegetarians who eat a variety of plant proteins throughout the course of the day should get all of their amino acid needs met. Combining your plant proteins at each meal will ensure that you get all of the essential amino acids every day. Here are some combinations of plant proteins that will provide you with all of the amino acids you need:
* Grains plus legumes. Try black beans and rice.
* Nuts and seeds plus legumes. Lentil soup with a serving of almonds on the side.
* Corn plus legumes. Try pinto beans in a corn tortilla.
There are lots of possible combinations. Try whole grain pasta tossed with peas, almonds, and your favorite sauce. Whole wheat toast with peanut butter will give you a complete protein. Bean soup with whole grain crackers. Corn tortillas with refried beans and rice.
Tuesday, November 15, 2005
Monday, November 14, 2005
3 day herbal detox program
Some people go to extremes with fasting, laxatives, enemas, colonics, diuretics and even exercise. Most of these rigid detoxes do more harm than good, as they rob the body of essential nutrients.
Rigid detoxes leave you feeling listless and unable to cope with everyday tasks. To help you function at your best, I've included the following guidelines to help you tailor your three-day detox to suit your needs and lifestyle.
Tailor-make your program using the following guidelines
Each day for three days, include the following in your diet:
* One cup of hot water and lemon first thing in the morning. It'll jumpstart your liver and help balance your pH during the detox.
* At least eight glasses of water a day.
* Take any combination of two of the liver tonics over the three days: Two cups dandelion, chamomile or fennel tea, one medium glass pure carrot and beetroot juice, a fresh garlic clove, or a medium bunch of black grapes.
* Two doses of either kidney tonic. Two cups of parsley or yarrow tea.
* Kelp supplements, only if you are not allergic to iodine or seafood. The iodine will help keep your metabolic rate balanced.
* One portion of rice - preferably short-grain brown rice.
* At least three portions of vegetables. One of these should be eaten raw.
* At least three portions of fresh or dried fruit.
* Three or more portions of salad, if possible.
* Two portions of either pulses, nuts, fish or olive oil.
* Fresh culinary herbs included liberally (no spices or salt). Parsley is particularly good, especially when juiced with apple juice.
* Walk for at least 30 minutes a day.
Why go herbal?
Herbal remedies should be included in any detox program because of their cleansing actions. However herbal remedies aren't a quick fix, a healthy lifestyle also needs to be maintained.
Another advantage of a short herbal detox program is that the detox symptoms, like headaches and feeling fluey, are minimized or eliminated. Other side effects include altered bowel movements, irritability, tiredness and lethargy. If you do experience these symptoms though it is a sign that the detox is working, and they'll normally only last a short time. The severity of these symptoms lessens the more often you detox.
Rigid detoxes leave you feeling listless and unable to cope with everyday tasks. To help you function at your best, I've included the following guidelines to help you tailor your three-day detox to suit your needs and lifestyle.
Tailor-make your program using the following guidelines
Each day for three days, include the following in your diet:
* One cup of hot water and lemon first thing in the morning. It'll jumpstart your liver and help balance your pH during the detox.
* At least eight glasses of water a day.
* Take any combination of two of the liver tonics over the three days: Two cups dandelion, chamomile or fennel tea, one medium glass pure carrot and beetroot juice, a fresh garlic clove, or a medium bunch of black grapes.
* Two doses of either kidney tonic. Two cups of parsley or yarrow tea.
* Kelp supplements, only if you are not allergic to iodine or seafood. The iodine will help keep your metabolic rate balanced.
* One portion of rice - preferably short-grain brown rice.
* At least three portions of vegetables. One of these should be eaten raw.
* At least three portions of fresh or dried fruit.
* Three or more portions of salad, if possible.
* Two portions of either pulses, nuts, fish or olive oil.
* Fresh culinary herbs included liberally (no spices or salt). Parsley is particularly good, especially when juiced with apple juice.
* Walk for at least 30 minutes a day.
Why go herbal?
Herbal remedies should be included in any detox program because of their cleansing actions. However herbal remedies aren't a quick fix, a healthy lifestyle also needs to be maintained.
Another advantage of a short herbal detox program is that the detox symptoms, like headaches and feeling fluey, are minimized or eliminated. Other side effects include altered bowel movements, irritability, tiredness and lethargy. If you do experience these symptoms though it is a sign that the detox is working, and they'll normally only last a short time. The severity of these symptoms lessens the more often you detox.
Fan lao huan t'ung - Exercises for Feeling Young
Rejuvenate your body and mind with Taoist yoga(qigong). Westerners treat old age like an illness and put our elderly away
in nursing home-hospitals. Carl Jung once said, "Life is a disease with a very poor prognosis. It lingers on for years and invariably ends in death." But this approach is incorrect-no scientist will ever "cure" aging. According to Taoism, to grow old means to move closer to the vital source of life. If we can learn to draw on this source, then it is possible to fan lao huan t'ung- "reverse aging and return to youthful vigor." With the proper spiritual training and exercise, it is possible to grow old gracefully, with dignity and in perfect health. Here are a few exercises, which can help us to practice what Taoists call the "Way of Longevity."
Arm Swinging
This is probably the most popular exercise for the elderly in China today. Even in the parks in San Francisco or New York's Chinatown, one can usually observe some old people vigorously swinging their arms back and forth. Unfortunately, few of them know the internal aspect of arm-swinging which makes the technique effective.
Stand with the feet shoulder-width apart, the knees slightly bent. The feet should be exactly parallel as any turning out of the feet will also rotate the femur (thigh bone), making standing more difficult. The back is straight, the entire body as relaxed and comfortable as possible.
The toes should grip the ground; and imagine that the heels are pressing the ground. This will cause the arch of the foot to lift slightly and thus create a kind of suction, which draws the chi, vital energy, up from the ground into the body. While standing, let the arms swing freely forwards and backwards in an easy and natural motion . Do not change the posture or let the body sway as you do this. Swinging the arms win pump chi through the entire body. Practice about fifty repetitions, gradually increasing each day until you can swing the arms for five minutes.
Let the motion become smaller and smaller until the arms rest naturally at your sides. Release the toes so the feet can relax. Stand a moment or two and experience the warmth or tingling sensation, which you will feel in various parts of the body.
(a) Lie on your right side. As you relax, slowly pull the left knee up and press it to the chest using both hands. Turn on your left side and repeat with the right knee.
(b) Practice this body movement for three minutes, six hours apart, to gradually control heart and liver problems.
(c) Sit on a straight chair. Then tuck the right ankle under the life thigh. Let your leg dangle freely over the floor. Clench your fist
and, without tension, stretch your arms forward and back. Change positions of the legs and repeat.
(d) Practice this movement for three minutes, six hours apart, to help strengthen reproduction glands."
in nursing home-hospitals. Carl Jung once said, "Life is a disease with a very poor prognosis. It lingers on for years and invariably ends in death." But this approach is incorrect-no scientist will ever "cure" aging. According to Taoism, to grow old means to move closer to the vital source of life. If we can learn to draw on this source, then it is possible to fan lao huan t'ung- "reverse aging and return to youthful vigor." With the proper spiritual training and exercise, it is possible to grow old gracefully, with dignity and in perfect health. Here are a few exercises, which can help us to practice what Taoists call the "Way of Longevity."
Arm Swinging
This is probably the most popular exercise for the elderly in China today. Even in the parks in San Francisco or New York's Chinatown, one can usually observe some old people vigorously swinging their arms back and forth. Unfortunately, few of them know the internal aspect of arm-swinging which makes the technique effective.
Stand with the feet shoulder-width apart, the knees slightly bent. The feet should be exactly parallel as any turning out of the feet will also rotate the femur (thigh bone), making standing more difficult. The back is straight, the entire body as relaxed and comfortable as possible.
The toes should grip the ground; and imagine that the heels are pressing the ground. This will cause the arch of the foot to lift slightly and thus create a kind of suction, which draws the chi, vital energy, up from the ground into the body. While standing, let the arms swing freely forwards and backwards in an easy and natural motion . Do not change the posture or let the body sway as you do this. Swinging the arms win pump chi through the entire body. Practice about fifty repetitions, gradually increasing each day until you can swing the arms for five minutes.
Let the motion become smaller and smaller until the arms rest naturally at your sides. Release the toes so the feet can relax. Stand a moment or two and experience the warmth or tingling sensation, which you will feel in various parts of the body.
(a) Lie on your right side. As you relax, slowly pull the left knee up and press it to the chest using both hands. Turn on your left side and repeat with the right knee.
(b) Practice this body movement for three minutes, six hours apart, to gradually control heart and liver problems.
(c) Sit on a straight chair. Then tuck the right ankle under the life thigh. Let your leg dangle freely over the floor. Clench your fist
and, without tension, stretch your arms forward and back. Change positions of the legs and repeat.
(d) Practice this movement for three minutes, six hours apart, to help strengthen reproduction glands."
Sunday, November 13, 2005
Home Remedies for Busting your Cold
The common cold is the cause of considerable misery, especially at this time of the year. Searches for its cure are like searches for the Holy Grail. Fortunately herbs have much to offer.
What to do when you catch a cold
If you have a healthy, functioning immune system, your cold should not last more than three or four days. Do not expect miracles or immediate results from natural remedies. In fact, since most of these remedies will assist the body, as opposed to suppressing the symptoms, your symptoms may temporarily worsen.
Base your primary treatment on helping your body to detoxify and support its natural defence mechanisms (your immune system). Avoid trying to include as many remedies as possible, it seldom works, and if it does, you will not know which remedy actually did the job. By selecting herbs that fit your individual needs and addressing immune support, diet and lifestyle, the common cold should not present you with a problem.
You can include one or two herbs to help relieve your symptoms, especially if they make your life miserable. Although this may sound contrary to the advice that you should not suppress your cold symptoms, most of the herbal remedies you have at your avail will alleviate your symptoms without suppressing them. Remember, they are Nature's Little Miracles.
A sample cold treatment program
* At the first sign of a cold decrease your food intake, or eliminate it completely for the first 24 hours. Take an Epsom salts bath and consume lots of liquids, water and/or lemon balm tea.
* Get sufficient rest. Even if it means staying in bed for a day or two. Your health is your most valuable asset.
* Avoid sugar (even natural sources) as it can impair immune function. Orange juice for example contains a much higher level of sugar than vitamin C. Therefore consuming lots of orange juice during a cold may do more harm than good.
* Increase your intake of vitamins A and C and take supplemental zinc. There is good scientific data to support this practice.
* Use one or more of the herbs discussed below. A proven combination is equal parts of yarrow, peppermint and elderberry. If you can tolerate cayenne (chillies) increase your daily intake to your individual maximum tolerance.
* Lastly, use your common sense. If your symptoms persist, or become worse, consult your doctor or health care provider.
Cayenne (Capsicum sp.)
Chillies, especially Jalapeno, are probably the best, most available and most effective antiviral. Unfortunately, unless you are used to taking it, your digestive tract won't tolerate enough cayenne to treat your virus infection. Try to integrate more chillies into your diet before you get sick. Then, when you need it, you'll have a better tolerance for high doses. To get accustomed to the heat of chilli try a glass of water or milk with a few drops of Tabasco sauce on a daily basis. Gradually increase the drops. You can grow your own chilli plants or you can buy chillies from your green grocer.
Echinacea (Echinacea sp)
Taken frequently, and in sufficient quantities, this is undoubtedly the best herb to take during the early stages of your cold. It is not an antibiotic - it does not kill germs. Instead, it works by stimulating the production of white blood cells, accelerating their maturity, and speeding their travel to the area of infection where they fight off the invaders. You can also take echinacea in small quantities before you get a cold (especially when everybody around you is getting sick) to help build your immunity. Take echinacea as an infusion or as a tincture. Both are available from health shops.
Elderberry (Sambucus nigra)
Elderberry has been used for centuries to treat colds and flu. Recent research indicates that elderberry fruit extract may de-activate cold and flu viruses by preventing them from replicating (they must reproduce or else they can't infect the body.) Although this finding is exciting it only proves what millions have known for ages - it works for colds and flu. It is best taken at the first signs of a cold either as an infusion, tincture or capsules. Discontinue use as soon as your symptoms subside. Available from health shops.
Garlic (Allium sativum)
Garlic is sometimes referred to as a truly natural antibiotic as it can destroy foreign bacteria without any side effects. Its antibiotic properties stem from the substance allicin, a potent antibacterial agent that is released when garlic cloves are cut or bruised. The volatile oil containing the allicin is excreted via the lungs. This explains why garlic is so successful in combating respiratory infections such as chronic bronchitis, catarrh and recurrent colds and flu. Garlic is best when fresh but it can also be taken in capsule form. But make sure that the capsules contain natural allicin - the synthetic alternatives are useless. Many people use it daily as a tonic to maintain health and to prevent recurrent respiratory infections. About 4 g fresh garlic (one medium sized clove) daily is recommended for tonic use, or if you prefer capsules, one capsule twice daily. For a therapeutic dose use one clove three times a day. Obtain it from your grocer or try and grow your own.
Ginger (Zingiber officinalis)
Ginger, either freshly grated or powdered, taken as a tea induces sweating and elimination. Hot ginger tea (or my favourite - ginger brandy made with 10 year old KWV brandy and fresh ginger root) also supports and tonifies the stomach, spleen and large intestine and it improves bowel function. It is a classic immune system and respiratory tonic. Ginger will also provide relief for virtually all of your cold symptoms - fever, sinus congestion, sore throat, stomach ache and nausea. Available from you grocer or supermarket as fresh root, ginger powder or tincture (Lennon's Jamaica Gemmer.)
Hyssop (Hyssopus officinalis)
Hyssop is specifically indicated for bronchitis and it has some properties that make it a very valuable herb for treating colds. It has diaphoretic properties, loosens mucous and is a demulcent (membrane soother). The nervine properties are also very valuable in the treatment of colds. You can easily grow your own hyssop and plants are readily available. Take it as a standard infusion made with 3 - 6 teaspoons fresh herb (use a third of that for dried herb) three times a day.
Lemon Balm (Melissa officinalis)
Lemon Balm is an excellent carminative, anti-depressive and nervine. It is mostly used for stress and tension related problems but is often found in cold formulas for feverish conditions. It is an excellent remedy to take in the wake of a cold to nurture the nervous system and to expel feelings of lethargy. Best used fresh, you should grow your own supply. Plants are readily available and dried material can be obtained at health shops. Make a standard infusion with 4 - 6 teaspoons fresh herb. Take a cup three times a day.
Peppermint (Mentha x piperita)
Peppermint is most valuable in the treatment of fevers and especially colds and flu. When viral illness involves stomach trouble, you may not be able to eat much, or keep down your remedies. Peppermint is a good, cooling stomach soother that will help with nausea. It also relieves pain. It should preferably be used fresh and is very easy to grow. Take a standard infusion made with 4 - 6 teaspoons fresh herb, three times daily, or as needed.
Yarrow (Achillea millefolium)
Yarrow is one of the best diaphoretic herbs available to us and has become a standard remedy for aiding the body in dealing with fevers. For colds it is best combined with other herbs such as peppermint and elderberry. Yarrow is easy to grow and plants are freely available - so grow your own. Make a standard infusion with 3 - 6 teaspoons fresh herb, or 1 - 2 teaspoons dried herb. Take one cup three times a day.
What to do when you catch a cold
If you have a healthy, functioning immune system, your cold should not last more than three or four days. Do not expect miracles or immediate results from natural remedies. In fact, since most of these remedies will assist the body, as opposed to suppressing the symptoms, your symptoms may temporarily worsen.
Base your primary treatment on helping your body to detoxify and support its natural defence mechanisms (your immune system). Avoid trying to include as many remedies as possible, it seldom works, and if it does, you will not know which remedy actually did the job. By selecting herbs that fit your individual needs and addressing immune support, diet and lifestyle, the common cold should not present you with a problem.
You can include one or two herbs to help relieve your symptoms, especially if they make your life miserable. Although this may sound contrary to the advice that you should not suppress your cold symptoms, most of the herbal remedies you have at your avail will alleviate your symptoms without suppressing them. Remember, they are Nature's Little Miracles.
A sample cold treatment program
* At the first sign of a cold decrease your food intake, or eliminate it completely for the first 24 hours. Take an Epsom salts bath and consume lots of liquids, water and/or lemon balm tea.
* Get sufficient rest. Even if it means staying in bed for a day or two. Your health is your most valuable asset.
* Avoid sugar (even natural sources) as it can impair immune function. Orange juice for example contains a much higher level of sugar than vitamin C. Therefore consuming lots of orange juice during a cold may do more harm than good.
* Increase your intake of vitamins A and C and take supplemental zinc. There is good scientific data to support this practice.
* Use one or more of the herbs discussed below. A proven combination is equal parts of yarrow, peppermint and elderberry. If you can tolerate cayenne (chillies) increase your daily intake to your individual maximum tolerance.
* Lastly, use your common sense. If your symptoms persist, or become worse, consult your doctor or health care provider.
Cayenne (Capsicum sp.)
Chillies, especially Jalapeno, are probably the best, most available and most effective antiviral. Unfortunately, unless you are used to taking it, your digestive tract won't tolerate enough cayenne to treat your virus infection. Try to integrate more chillies into your diet before you get sick. Then, when you need it, you'll have a better tolerance for high doses. To get accustomed to the heat of chilli try a glass of water or milk with a few drops of Tabasco sauce on a daily basis. Gradually increase the drops. You can grow your own chilli plants or you can buy chillies from your green grocer.
Echinacea (Echinacea sp)
Taken frequently, and in sufficient quantities, this is undoubtedly the best herb to take during the early stages of your cold. It is not an antibiotic - it does not kill germs. Instead, it works by stimulating the production of white blood cells, accelerating their maturity, and speeding their travel to the area of infection where they fight off the invaders. You can also take echinacea in small quantities before you get a cold (especially when everybody around you is getting sick) to help build your immunity. Take echinacea as an infusion or as a tincture. Both are available from health shops.
Elderberry (Sambucus nigra)
Elderberry has been used for centuries to treat colds and flu. Recent research indicates that elderberry fruit extract may de-activate cold and flu viruses by preventing them from replicating (they must reproduce or else they can't infect the body.) Although this finding is exciting it only proves what millions have known for ages - it works for colds and flu. It is best taken at the first signs of a cold either as an infusion, tincture or capsules. Discontinue use as soon as your symptoms subside. Available from health shops.
Garlic (Allium sativum)
Garlic is sometimes referred to as a truly natural antibiotic as it can destroy foreign bacteria without any side effects. Its antibiotic properties stem from the substance allicin, a potent antibacterial agent that is released when garlic cloves are cut or bruised. The volatile oil containing the allicin is excreted via the lungs. This explains why garlic is so successful in combating respiratory infections such as chronic bronchitis, catarrh and recurrent colds and flu. Garlic is best when fresh but it can also be taken in capsule form. But make sure that the capsules contain natural allicin - the synthetic alternatives are useless. Many people use it daily as a tonic to maintain health and to prevent recurrent respiratory infections. About 4 g fresh garlic (one medium sized clove) daily is recommended for tonic use, or if you prefer capsules, one capsule twice daily. For a therapeutic dose use one clove three times a day. Obtain it from your grocer or try and grow your own.
Ginger (Zingiber officinalis)
Ginger, either freshly grated or powdered, taken as a tea induces sweating and elimination. Hot ginger tea (or my favourite - ginger brandy made with 10 year old KWV brandy and fresh ginger root) also supports and tonifies the stomach, spleen and large intestine and it improves bowel function. It is a classic immune system and respiratory tonic. Ginger will also provide relief for virtually all of your cold symptoms - fever, sinus congestion, sore throat, stomach ache and nausea. Available from you grocer or supermarket as fresh root, ginger powder or tincture (Lennon's Jamaica Gemmer.)
Hyssop (Hyssopus officinalis)
Hyssop is specifically indicated for bronchitis and it has some properties that make it a very valuable herb for treating colds. It has diaphoretic properties, loosens mucous and is a demulcent (membrane soother). The nervine properties are also very valuable in the treatment of colds. You can easily grow your own hyssop and plants are readily available. Take it as a standard infusion made with 3 - 6 teaspoons fresh herb (use a third of that for dried herb) three times a day.
Lemon Balm (Melissa officinalis)
Lemon Balm is an excellent carminative, anti-depressive and nervine. It is mostly used for stress and tension related problems but is often found in cold formulas for feverish conditions. It is an excellent remedy to take in the wake of a cold to nurture the nervous system and to expel feelings of lethargy. Best used fresh, you should grow your own supply. Plants are readily available and dried material can be obtained at health shops. Make a standard infusion with 4 - 6 teaspoons fresh herb. Take a cup three times a day.
Peppermint (Mentha x piperita)
Peppermint is most valuable in the treatment of fevers and especially colds and flu. When viral illness involves stomach trouble, you may not be able to eat much, or keep down your remedies. Peppermint is a good, cooling stomach soother that will help with nausea. It also relieves pain. It should preferably be used fresh and is very easy to grow. Take a standard infusion made with 4 - 6 teaspoons fresh herb, three times daily, or as needed.
Yarrow (Achillea millefolium)
Yarrow is one of the best diaphoretic herbs available to us and has become a standard remedy for aiding the body in dealing with fevers. For colds it is best combined with other herbs such as peppermint and elderberry. Yarrow is easy to grow and plants are freely available - so grow your own. Make a standard infusion with 3 - 6 teaspoons fresh herb, or 1 - 2 teaspoons dried herb. Take one cup three times a day.
Saturday, November 12, 2005
The importance of herbs in the diet
Apart from enhancing the flavour of food, herbs are good for you.
From ancient times herbs had been used for medicinal and culinary purposes. In recent times both these practices have been sadly neglected. The truth is that if only a relatively small amount of fresh herbs are eaten every day, they can play an important part in the daily diet and contribute greatly towards your general health.
Herbs contain nutritional substances which are beneficial to health and can have as profound an effect on the person eating the food, as they have on the flavour and aroma of the food itself. When used to flavour food, herbs compliment and enhance the flavour of the food, making the food more enjoyable.
Digestion depends to a large extent upon the palate, the sense of smell and the enjoyment of food. Food that smells and tastes good make the saliva in the mouth begin to flow, which helps in the mastication of that food. Good food can also provide a relaxed frame of body and mind, which is also helpful to the digestion of the food.
Herbs are also employed as substitutes for ingredients that are not allowed in some diets. Celery, thyme and marjoram are used in salt-reduced or salt-free diets, often altogether replacing the need for salt. Nasturtium, savory and basil can be used as a substitute for pepper.
From ancient times herbs had been used for medicinal and culinary purposes. In recent times both these practices have been sadly neglected. The truth is that if only a relatively small amount of fresh herbs are eaten every day, they can play an important part in the daily diet and contribute greatly towards your general health.
Herbs contain nutritional substances which are beneficial to health and can have as profound an effect on the person eating the food, as they have on the flavour and aroma of the food itself. When used to flavour food, herbs compliment and enhance the flavour of the food, making the food more enjoyable.
Digestion depends to a large extent upon the palate, the sense of smell and the enjoyment of food. Food that smells and tastes good make the saliva in the mouth begin to flow, which helps in the mastication of that food. Good food can also provide a relaxed frame of body and mind, which is also helpful to the digestion of the food.
Herbs are also employed as substitutes for ingredients that are not allowed in some diets. Celery, thyme and marjoram are used in salt-reduced or salt-free diets, often altogether replacing the need for salt. Nasturtium, savory and basil can be used as a substitute for pepper.
Friday, November 11, 2005
What are Phytonutrients?
Phytonutrients are nutrients concentrated in the skins of many vegetables and fruits, and are responsible for their color, hue, scent, and flavor. To a lesser extent, they are also found in grains and seeds. Examples of foods rich in these nutrients include: tomatoes, red onions, green tea, grapes, red cabbage, broccoli, parsley, spinach, raspberry, blackberry, garlic, and the list goes on.
People sometimes mistakenly believe they are vitamins and/or minerals. In fact, they are pigments, or more precisely, the biologically active constituents of pigments.
How can they benefit you?
In the last few years, phytonutrients have been getting greater attention, as more and more research uncovers just how powerful these nutrients are for our health. They are potent antioxidants that can neutralize free radical damage. Free radicals are highly reactive chemical substances that, if left unchecked, can lead to premature aging and disease.
Clinical trials are now revealing that phytonutrients can enhance the strength of the immune system, and may play a role in preventing certain cancers.
Other studies have shown that the phytonutrients in blueberries and bilberries slow brain aging and maintain healthy vision in rats.
It has long been known that plant-based nutrients are among the most beneficial of foods to consume a great deal of, and phytonutrients may hold the key to explaining why this is so.
Precautions about Phytonutrients
Unlike vitamins and minerals, phytonutrients do not have any RDA (Recommended Daily Allowance) set. However, people should avoid those foods and phytonutrient supplements to which they have a known allergy.
Phytonutrients may emerge as some of the most important nutrients to consume to boost and maintain optimal health.
Because there is no RDA set for these nutrients, we advise people should look instead to the food pyramid, which recommends 3-5 servings of vegetables daily, and 2-4 servings of fruit. Sadly, the vast majority of people, especially in the Western world, fall woefully short of these guidelines, and, therefore, supplementing with phytonutrient supplements becomes especially crucial.
Phytonutrient supplements have inherent advantages over certain fruits and vegetables, such as carrots, which can excessively elevate one's blood sugar levels. Because phytonutrient supplements are only the extract of the pigments, where the nutrients are especially concentrated, they are a superior way to derive the best "essence" of fruits and vegetables, without consuming the excess sugars and calories.
People sometimes mistakenly believe they are vitamins and/or minerals. In fact, they are pigments, or more precisely, the biologically active constituents of pigments.
How can they benefit you?
In the last few years, phytonutrients have been getting greater attention, as more and more research uncovers just how powerful these nutrients are for our health. They are potent antioxidants that can neutralize free radical damage. Free radicals are highly reactive chemical substances that, if left unchecked, can lead to premature aging and disease.
Clinical trials are now revealing that phytonutrients can enhance the strength of the immune system, and may play a role in preventing certain cancers.
Other studies have shown that the phytonutrients in blueberries and bilberries slow brain aging and maintain healthy vision in rats.
It has long been known that plant-based nutrients are among the most beneficial of foods to consume a great deal of, and phytonutrients may hold the key to explaining why this is so.
Precautions about Phytonutrients
Unlike vitamins and minerals, phytonutrients do not have any RDA (Recommended Daily Allowance) set. However, people should avoid those foods and phytonutrient supplements to which they have a known allergy.
Phytonutrients may emerge as some of the most important nutrients to consume to boost and maintain optimal health.
Because there is no RDA set for these nutrients, we advise people should look instead to the food pyramid, which recommends 3-5 servings of vegetables daily, and 2-4 servings of fruit. Sadly, the vast majority of people, especially in the Western world, fall woefully short of these guidelines, and, therefore, supplementing with phytonutrient supplements becomes especially crucial.
Phytonutrient supplements have inherent advantages over certain fruits and vegetables, such as carrots, which can excessively elevate one's blood sugar levels. Because phytonutrient supplements are only the extract of the pigments, where the nutrients are especially concentrated, they are a superior way to derive the best "essence" of fruits and vegetables, without consuming the excess sugars and calories.
Thursday, November 10, 2005
Powerful Anti-oxidants - Vitamin C
Vitamins A, C and E are antioxidants: they slow down the aging process and protect the body from cancer, heart disease and pollution.
What it does
Vitamin C strengthens the immune system and fights infections. It makes collagen, keeping bones, skin and joints firm and strong. Its antioxidant properties protect against cancer and heart disease. It also helps make anti-stress hormones, and turns food into energy.
Deficiency signs
Frequent colds, lack of energy, frequent infections, bleeding or tender gums, easy bruising, nose bleeds, slow wound healing, red pimples on skin.
How much?
The recommended daily allowance (RDA) for children is 25-35 mg, and for adults 40 mg per day.
Toxicity
May cause bowel looseness in excess, but this is not a sign of toxicity and stops rapidly when the dose is reduced.
Helpers
Bioflavanoids in fruit and vegetables increase its effect. Works with B vitamins to produce energy. Works with vitamin E as an antioxidant.
Robbers
Smoking, alcohol, pollution, stress, fried food.
Best food sources
Good marketing has most people believing that oranges are the best source of vitamin C. We extracted some data from Dr. James Duke's Phytochemical and Ethnobotanical Database to compare "oranges with oranges." The numbers in brackets after each food source below indicates how much vitamin C each of them has compared with the same fresh weight of an orange. In other words, 1 tablespoon fresh chillies contains nearly 5 times more vitamin C than 1 tablespoon of orange. Nasturtium contains the same amount and fennel contains about 80% of the vitamin C found in an orange.
Herbs:
Chillies (4,9); watercress (3,4); sorrel (3,1); chives (2,4); parsley (1,9); Coriander (1,6); Borage (1,2); Nasturtium (1); Fennel (0,8).
Fruits:
Guava (3,5); Marula (2); Papaya (1,4); Pineapple (1).
Vegetables:
Cauliflower (2,5); Spinach (1,9); Radish (1,5); Pea (1,5); Eggplant (1,4).
If you are wondering which natural source contains the most vitamin C, according to Dr. Duke it is the rumberry or camu-camu (Myrciania dubia). It contains between 5 and 123 times more vitamin C than an orange.
Just in case you would like to ask me anything about the rumberry. Please don't. I haven't got the foggiest idea what it is.
What it does
Vitamin C strengthens the immune system and fights infections. It makes collagen, keeping bones, skin and joints firm and strong. Its antioxidant properties protect against cancer and heart disease. It also helps make anti-stress hormones, and turns food into energy.
Deficiency signs
Frequent colds, lack of energy, frequent infections, bleeding or tender gums, easy bruising, nose bleeds, slow wound healing, red pimples on skin.
How much?
The recommended daily allowance (RDA) for children is 25-35 mg, and for adults 40 mg per day.
Toxicity
May cause bowel looseness in excess, but this is not a sign of toxicity and stops rapidly when the dose is reduced.
Helpers
Bioflavanoids in fruit and vegetables increase its effect. Works with B vitamins to produce energy. Works with vitamin E as an antioxidant.
Robbers
Smoking, alcohol, pollution, stress, fried food.
Best food sources
Good marketing has most people believing that oranges are the best source of vitamin C. We extracted some data from Dr. James Duke's Phytochemical and Ethnobotanical Database to compare "oranges with oranges." The numbers in brackets after each food source below indicates how much vitamin C each of them has compared with the same fresh weight of an orange. In other words, 1 tablespoon fresh chillies contains nearly 5 times more vitamin C than 1 tablespoon of orange. Nasturtium contains the same amount and fennel contains about 80% of the vitamin C found in an orange.
Herbs:
Chillies (4,9); watercress (3,4); sorrel (3,1); chives (2,4); parsley (1,9); Coriander (1,6); Borage (1,2); Nasturtium (1); Fennel (0,8).
Fruits:
Guava (3,5); Marula (2); Papaya (1,4); Pineapple (1).
Vegetables:
Cauliflower (2,5); Spinach (1,9); Radish (1,5); Pea (1,5); Eggplant (1,4).
If you are wondering which natural source contains the most vitamin C, according to Dr. Duke it is the rumberry or camu-camu (Myrciania dubia). It contains between 5 and 123 times more vitamin C than an orange.
Just in case you would like to ask me anything about the rumberry. Please don't. I haven't got the foggiest idea what it is.
Wednesday, November 09, 2005
Recipe - Roasted Salmon with Stir-Fry Vegetables
2 Servings
This low-calorie and low-carbohydrate recipe because doesn't contain a traditional "starch" item. Stir fries generally use rice, but water chestnuts make a great stand-in for rice, when you want a lower calorie meal. Water chestnuts are readily available in the Chinese food section of most supermarkets. You can also try canned bamboo shoots.
Ingredients:
12 ounces of salmon, cut into two fillets
1 teaspoon of herb blend
Half lemon
1 tbsp dark sesame oil (or canola oil)
2 cloves garlic (chopped)
1 tbsp fresh ginger (grated)
1/4 cup onions (chopped)
2 cups mushrooms, sliced
2 cups cherry tomatoes, halved
5 oz can of water chestnuts, drained
3 cups baby
Please click here.
spinach leaves, steamed
Instructions:
Preheat oven to 350 degrees.
Rinse the salmon well and rub with lemon juice. Place the fillets on a cake rack, laid on a cookie sheet, on the middle rack of the oven. You can place the the fillets directly on the cookie sheet, but raising them keeps the fish a little firmer. Bake for 20 minutes.
While the salmon is cooking, heat the oil in a non-stick frying pan and add the garlic, onion and ginger. Stir fry for 2 minutes, then add the mushrooms and fry for 2 to 4 minutes more. Finally add the tomatoes and water chestnuts, fry until heated through and fold in the steamed spinach. Serve alongside the salmon.
If you feel this dish needs additional flavoring, make a quick sauce by mixing 2 tbsp of low-sodium soy sauce with 2 tbsp of rice vinegar. Add to the stir-fry near the end of cooking.
Nutritional Information:
Per serving:
332 calories
13 g total fat (2 g sat)
88 mg cholesterol
17 g carbohydrate
37 g protein
2 g fiber
160 mg sodium
This low-calorie and low-carbohydrate recipe because doesn't contain a traditional "starch" item. Stir fries generally use rice, but water chestnuts make a great stand-in for rice, when you want a lower calorie meal. Water chestnuts are readily available in the Chinese food section of most supermarkets. You can also try canned bamboo shoots.
Ingredients:
12 ounces of salmon, cut into two fillets
1 teaspoon of herb blend
Half lemon
1 tbsp dark sesame oil (or canola oil)
2 cloves garlic (chopped)
1 tbsp fresh ginger (grated)
1/4 cup onions (chopped)
2 cups mushrooms, sliced
2 cups cherry tomatoes, halved
5 oz can of water chestnuts, drained
3 cups baby
Please click here.
spinach leaves, steamed
Instructions:
Preheat oven to 350 degrees.
Rinse the salmon well and rub with lemon juice. Place the fillets on a cake rack, laid on a cookie sheet, on the middle rack of the oven. You can place the the fillets directly on the cookie sheet, but raising them keeps the fish a little firmer. Bake for 20 minutes.
While the salmon is cooking, heat the oil in a non-stick frying pan and add the garlic, onion and ginger. Stir fry for 2 minutes, then add the mushrooms and fry for 2 to 4 minutes more. Finally add the tomatoes and water chestnuts, fry until heated through and fold in the steamed spinach. Serve alongside the salmon.
If you feel this dish needs additional flavoring, make a quick sauce by mixing 2 tbsp of low-sodium soy sauce with 2 tbsp of rice vinegar. Add to the stir-fry near the end of cooking.
Nutritional Information:
Per serving:
332 calories
13 g total fat (2 g sat)
88 mg cholesterol
17 g carbohydrate
37 g protein
2 g fiber
160 mg sodium
Tuesday, November 08, 2005
Recipe - Pumpkin Bread
Makes 8 servings
Enjoy this delicious and moist quick bread for breakfast, dessert, or a snack.
2 cups whole-wheat pastry flour
1 teaspoon baking powder
1 teaspoon baking soda
1½ teaspoons ground cinnamon
½ teaspoon ground nutmeg
¼ teaspoon ground cloves
½ teaspoon salt
1 cup canned pumpkin puree
¼ cup honey
½ cup soy milk
2 tablespoons vegetable oil
½ cup raisins or currants (optional)
Preheat the oven to 350ºF. Coat a 9" X 5" loaf pan with nonstick spray.
In a large bowl, combine the flour, baking powder, baking soda, cinnamon, nutmeg, cloves, and salt; set aside.
In a medium bowl, combine the pumpkin, honey, soy milk, and oil. Add the pumpkin mixture and the raisins or currants (if using) to the flour mixture. Mix until just well-blended. Transfer to the prepared loaf pan, and bake for 45 minutes, or until a toothpick inserted in the center comes out clean. Cool in the pan for 5 minutes. Remove to a wire rack to cool completely.
Per serving: 182 calories, 4.4 g. fat, 4.9 g. protein, 33.6 g. carbohydrates, 4.4 g. fiber, 0 mg. cholesterol, 283 mg. sodium
Enjoy this delicious and moist quick bread for breakfast, dessert, or a snack.
2 cups whole-wheat pastry flour
1 teaspoon baking powder
1 teaspoon baking soda
1½ teaspoons ground cinnamon
½ teaspoon ground nutmeg
¼ teaspoon ground cloves
½ teaspoon salt
1 cup canned pumpkin puree
¼ cup honey
½ cup soy milk
2 tablespoons vegetable oil
½ cup raisins or currants (optional)
Preheat the oven to 350ºF. Coat a 9" X 5" loaf pan with nonstick spray.
In a large bowl, combine the flour, baking powder, baking soda, cinnamon, nutmeg, cloves, and salt; set aside.
In a medium bowl, combine the pumpkin, honey, soy milk, and oil. Add the pumpkin mixture and the raisins or currants (if using) to the flour mixture. Mix until just well-blended. Transfer to the prepared loaf pan, and bake for 45 minutes, or until a toothpick inserted in the center comes out clean. Cool in the pan for 5 minutes. Remove to a wire rack to cool completely.
Per serving: 182 calories, 4.4 g. fat, 4.9 g. protein, 33.6 g. carbohydrates, 4.4 g. fiber, 0 mg. cholesterol, 283 mg. sodium
Monday, November 07, 2005
Are Your Herbs Safe?
A study published in the Journal of the American Medical Association caused some alarm about Ayurvedic medicines. Researchers analyzed 70 remedies and found that 14 of them contained levels of lead, mercury, and/or arsenic that exceeded U.S. Pharmacopeia and Environmental Protection Agency standards. But instead of tossing out your ashwagandha or gotu kola, or abandoning the idea of Ayurvedic medicine altogether, consider taking these steps to keep your herbs safe for everyone in your family.
Research manufacturers online. Find out if they test their products for heavy metals, what ingredients they use, and where those ingredients are from.
Read labels. By law, all ingredients in a dietary supplement must be listed on the label. If they're not, that should be a warning: If they aren't listed by their botanical names or common English names, that's another red flag.
Purchase products only from reputable retail outlets. Natural food stores, the primary distribution channel in the U.S., are reliable sources for Ayurvedic medicines.
Use Ayurvedic herbs in their natural form, if possible. For instance, karela (bitter melon), a vegetable that regulates blood sugar, is most effective when eaten fresh. "Ayurveda is a lifestyle methodology, not a drug-taking methodology."
Consult a specialist. If you've been using herbs imported from Asia and are concerned about your health, see your Ayurvedic specialist or health care practitioner.
Heavy metal toxicity can be detected by a physical exam or through a blood test. Possible symptoms are abdominal pain, fatigue, irritability, muscle or joint pain, and neurological dysfunction, including seizures.
Sunday, November 06, 2005
Recipe - Allie's Mushroom Pizza
A simple mushroom spinach pizza, much better then takeout
pizza! Prep Time: approx. 13 Minutes. Cook Time: approx. 12
Minutes. Ready in: approx. 25 Minutes. Makes 1 - 12 inch pizza
(8 servings).
Printed from Allrecipes, Submitted by AllieA
1 (12 inch) pre-baked pizza crust
3 tablespoons olive oil
1 teaspoon sesame oil
1 cup fresh spinach, rinsed
and dried
8 ounces shredded mozzarella cheese
1 cup sliced fresh mushrooms
Directions
1 Preheat oven to 350 degrees F (175 degrees C). Place
pizza crust on baking sheet.
2 In a small bowl, mix together olive oil and sesame oil.
Brush onto pre-baked pizza crust, covering entire surface.
Stack the spinach leaves, then cut lengthwise into 1/2 inch
strips; scatter evenly over crust. Cover pizza with shredded
mozzarella, and top with sliced mushrooms.
3 Bake in preheated oven for 8 to 10 minutes, or until
cheese is melted and edges are crisp.
pizza! Prep Time: approx. 13 Minutes. Cook Time: approx. 12
Minutes. Ready in: approx. 25 Minutes. Makes 1 - 12 inch pizza
(8 servings).
Printed from Allrecipes, Submitted by AllieA
1 (12 inch) pre-baked pizza crust
3 tablespoons olive oil
1 teaspoon sesame oil
1 cup fresh spinach, rinsed
and dried
8 ounces shredded mozzarella cheese
1 cup sliced fresh mushrooms
Directions
1 Preheat oven to 350 degrees F (175 degrees C). Place
pizza crust on baking sheet.
2 In a small bowl, mix together olive oil and sesame oil.
Brush onto pre-baked pizza crust, covering entire surface.
Stack the spinach leaves, then cut lengthwise into 1/2 inch
strips; scatter evenly over crust. Cover pizza with shredded
mozzarella, and top with sliced mushrooms.
3 Bake in preheated oven for 8 to 10 minutes, or until
cheese is melted and edges are crisp.
Saturday, November 05, 2005
Hydration
Water's Role in the Body
Water helps nearly every part of the human body function. Considering that our bodies are almost two-thirds water, understanding water's important role in the body can be a fountain of health. The following are just some of the things water does in the body:
* Brain is 75% water / Moderate dehydration can cause headaches and dizziness
* Water is required for expiration
* Regulates body temperature
* Carries nutrients and oxygen to all cells in the body
* Blood is 92% water
* Moistens oxygen for breathing
* Protects and cushions vital organs
* Helps to convert food into energy
* Helps body absorb nutrients
* Removes waste
* Bones are 22% water
* Muscles are 75% water
* Cushions joints
A person's body weight, and their activity level, determine the amount of water needed to maintain proper hydration. A good rule to follow is to drink at least eight, eight-ounce servings of water a day, adding more for each hour of activity.
Water helps nearly every part of the human body function. Considering that our bodies are almost two-thirds water, understanding water's important role in the body can be a fountain of health. The following are just some of the things water does in the body:
* Brain is 75% water / Moderate dehydration can cause headaches and dizziness
* Water is required for expiration
* Regulates body temperature
* Carries nutrients and oxygen to all cells in the body
* Blood is 92% water
* Moistens oxygen for breathing
* Protects and cushions vital organs
* Helps to convert food into energy
* Helps body absorb nutrients
* Removes waste
* Bones are 22% water
* Muscles are 75% water
* Cushions joints
A person's body weight, and their activity level, determine the amount of water needed to maintain proper hydration. A good rule to follow is to drink at least eight, eight-ounce servings of water a day, adding more for each hour of activity.
Friday, November 04, 2005
French-Fried Kids
Do your kids love fried foods? If so, they're in the majority! Despite the repeated warnings about the childhood obesity epidemic, a new study has found that more American kids than ever are filling up on deep-fried fast foods. Harvard researchers tracked the diets of more than 14,000 teens and found that they doubled their intake of fried foods during the study period, from 1996 to 1999. The researchers say this trend is particularly troubling because eating patterns formed in adolescence tend to stick for life. The study also showed that most of the high-fat snacking didn't happen at home but in school cafeterias, after school at fast-food restaurants, and during take-out dinners eaten on the run.
So how can you help your teens resist the temptation of fried and other unhealthy foods? Show them the connection between their everyday food choices and a lifetime of slow but steady weight gain. Encourage them to choose a salad or a piece of fruit as a side dish instead of fries. While their sky-high metabolisms may mask the damage at first, teens' bad habits will gradually catch up over time. Convince them that that's a road they don't want to take!
So how can you help your teens resist the temptation of fried and other unhealthy foods? Show them the connection between their everyday food choices and a lifetime of slow but steady weight gain. Encourage them to choose a salad or a piece of fruit as a side dish instead of fries. While their sky-high metabolisms may mask the damage at first, teens' bad habits will gradually catch up over time. Convince them that that's a road they don't want to take!
Balancing Proteins, Fats, and Carbohydrates
Carbohydrates, proteins, and fats are called the “macronutrients.” We need carbohydrates to fuel our bodies, we need protein to keep all our muscles and glands healthy, and we need fats for hormone production and for a healthy nervous system.
Carbohydrates include sugars like table sugar or fruit sugar, starches like potatoes or bread, and also something called fiber. Fiber is the indigestible part of fruits and vegetables. We need fiber for a healthy digestive system, to help slow down blood sugar metabolism, and to keep our cholesterol levels normal.
Proteins come primarily from meats, legumes, nuts, seeds, and fish, but even other vegetables have some protein. Animal proteins may also be important because they may help to increase bone mass,2 which would prevent osteoporosis.
Fats come from the oils in vegetables, nuts, seeds, and from the fat in animals. Fats are needed in our diet because they help to slow the release of sugar into the blood and they help signal our brain that we are full. Most animal fat isn’t so good for us, except for fish, so nuts, seeds, and vegetables are usually the best sources of healthy fats.
Insulin is a hormone produced by the pancreas in response to the ingestion of carbohydrates. Insulin is important because it allows glucose (blood sugar) to pass into cells, where it is used for energy. People who have diabetes mellitus don’t make enough insulin or cant’ respond to the insulin they make, so they can’t get the glucose from their blood into the cells of the rest of the body.
Insulin likes to keep us chubby. If we have more glucose than we need because we ate too much food and are now sitting on the couch watching TV, the insulin in our bodies stimulates storage of the extra glucose as fat. Insulin also stimulates the body to take more fat into the adipose cells (fat cells). Insulin also suppresses breakdown of fat for energy, so it is difficult to lose weight when your insulin levels are too high. Elevated insulin also increases hunger, fatigue, and mental confusion. Insulin stimulates fat formation from excess blood sugar, blocks the release of fat from your body, and increases any tendencies for inflammation.
How a Balanced Diet Keeps Insulin Levels Low
Eating carbohydrates triggers insulin release, so we need to counter-balance our carbs with protein and fats. An adequate intake of quality proteins and healthy fats will balance out the carbohydrates in our diets and keep the need for insulin low. The types of carbohydrates we eat also have an effect on insulin. Generally, fruits and vegetables with lots of sugar and starch trigger insulin quickly, while fruits and vegetables with less starch and more fiber like green beans and legumes don’t have such a strong effect on insulin.
Carbohydrate, Protein, and Fat Ratios
According to the Zone Diet the ideal ratio of carbohydrates, proteins, and fats is 40-30-30 respectively. Other nutrition specialists use a ratio of 50-35-15, carbohydrates, proteins, and fats. The USDA suggests a ratio of 50-35-15 too, but with more fats than proteins. There are arguments for all of these ratios, especially with the recent popularity of lower carb diets.
Making Healthy Choices
With a balanced diet, many authorities think it is best to eat at least five smaller meals per day, and optimally, each meal should consist of the ratios given above. These ratios should keep your insulin at a healthy level. In order for your diet to be balanced, you need to know how to measure the right size of a protein portion, your carbohydrate portion, and how much oil to use.
Eyeball Method
You can determine the Zone ratio by using your hands. For each meal, your protein source should be about the size and thickness of the palm of your hand. For example, this would be approximately 2 to 4 ounces of chicken breast, fish or another lean meat. The amount of carbohydrate that should be included with your meal depends upon the type of carbohydrate. A serving of a starchy carbs like pasta should be equal to the size of one tight fist. A serving of lower starch vegetables, i.e. the green ones, can be equal to two loosely held fists. Fat should be added with 3 - 4 olives, or 10 to 12 nuts like almonds, walnuts, or hazelnuts. You can also use a couple of teaspoons of oils from flax seeds, pumpkin seeds or walnuts. If your protein source is high in fat, or you prefer a lower-fat ratio, skip the extra oils for that meal.
Measuring Grams
You can also measure your ratios by serving size if you prefer to be more exact. For example, if you use one of the 50-35-15 ratio, each meal can be the same size and a larger or more active person would eat 6 or 7 small meals per day and a smaller or less active person might eat 5 small meals per day. The protein serving should consist of 2 ounces of meat, fish, poultry, or 6 ounces of tofu or beans, which equals about 15 grams of protein. The fats are similar to the Zone diet, just add a tablespoon of nuts, seeds or oils, for about 6 grams of fat. The carbohydrate serving should equal about 20 grams per meal. This translates to 1/2 cup of whole grain pasta, 1/2 cup of higher carb fruits, 1 cup of lower carb fruits, 1 cup of starchy vegetables, or 2 cups of high fiber, low starch vegetables. Some foods end up in two categories. One egg would be equal to one unit of protein and 2 units of fat. Legumes would be complete, equaling one unit of carbohydrate, protein, and fat.
Healthy Choices
While protein sources and fat sources are pretty straight forward, it is a bit more difficult to know how to choose carbohydrates. No matter which of these ratios you choose, most of your foods will come from the carbohydrate group. You will be able to eat more volume if you choose the low-starch vegetablesa and the low-sugar fruits. Junk foods like soft drinks, candy, cookies, and other sweets should be enjoyed only as occasional treats.
Here is a list of fruits and vegetables grouped into high starch and low starch. You can use this list to balance your menus. Remember that pastas, breads, and grains have a higher starch content than the green and colored vegetables. A serving of pasta or potatoes should only be about one-half cup, while a serving of low starch vegetables is equal to about 2 full cups.
Low Starch Vegetables
Asparagus, Bean Sprouts, Leafy Greens, Broccoli, Cabbage, Cauliflower, Celery, Swiss Chard, Cucumber, Endive, Lettuce, Radishes, Spinach, Watercress, String Beans, Beets, Brussels Sprouts, Chives, Eggplant, Kale, Kohlrabi, Leeks, Okra, Onions, Parsley, Peppers, Pumpkin, Rutabagas, Turnips
High Starch Vegetables
Artichokes, Parsnips, Peas, Squash, Carrots, Dried Beans, Lima Beans, corn, Potatoes, Sweet Potatoes, Yams
Low Carb Fruit
Cantaloupe, Rhubarb, Berries, Watermelon, Melons, Tomatoes, Apricots, Grapefruit, Guava, Lemons, Limes, Oranges, Papayas, Peaches, Plums, Raspberries, Tangerines, Kiwis
High Carb Fruit
Apples, Cherries, Grapes, Loganberries, Kumquats, Mangoes, Pears, Pineapple, Pomegranates, Bananas, Figs, Prunes, Dried Fruits
References:
Percival, M., "Choosing Health, The Food Equivalent System," IPS/Health Coach; 1996
Promislow, J.H., Goodman-Gruen, D., Slymen, D.J., et al., "Protein Consumption and Bone Mineral Density in the Elderly : The Rancho Bernardo Study," American Journal of Epidemiology, 155(7), 2002, pages 636-644.
Sears, B., "Mastering The Zone," HarperCollins Publishers; 2001
Carbohydrates include sugars like table sugar or fruit sugar, starches like potatoes or bread, and also something called fiber. Fiber is the indigestible part of fruits and vegetables. We need fiber for a healthy digestive system, to help slow down blood sugar metabolism, and to keep our cholesterol levels normal.
Proteins come primarily from meats, legumes, nuts, seeds, and fish, but even other vegetables have some protein. Animal proteins may also be important because they may help to increase bone mass,2 which would prevent osteoporosis.
Fats come from the oils in vegetables, nuts, seeds, and from the fat in animals. Fats are needed in our diet because they help to slow the release of sugar into the blood and they help signal our brain that we are full. Most animal fat isn’t so good for us, except for fish, so nuts, seeds, and vegetables are usually the best sources of healthy fats.
Insulin is a hormone produced by the pancreas in response to the ingestion of carbohydrates. Insulin is important because it allows glucose (blood sugar) to pass into cells, where it is used for energy. People who have diabetes mellitus don’t make enough insulin or cant’ respond to the insulin they make, so they can’t get the glucose from their blood into the cells of the rest of the body.
Insulin likes to keep us chubby. If we have more glucose than we need because we ate too much food and are now sitting on the couch watching TV, the insulin in our bodies stimulates storage of the extra glucose as fat. Insulin also stimulates the body to take more fat into the adipose cells (fat cells). Insulin also suppresses breakdown of fat for energy, so it is difficult to lose weight when your insulin levels are too high. Elevated insulin also increases hunger, fatigue, and mental confusion. Insulin stimulates fat formation from excess blood sugar, blocks the release of fat from your body, and increases any tendencies for inflammation.
How a Balanced Diet Keeps Insulin Levels Low
Eating carbohydrates triggers insulin release, so we need to counter-balance our carbs with protein and fats. An adequate intake of quality proteins and healthy fats will balance out the carbohydrates in our diets and keep the need for insulin low. The types of carbohydrates we eat also have an effect on insulin. Generally, fruits and vegetables with lots of sugar and starch trigger insulin quickly, while fruits and vegetables with less starch and more fiber like green beans and legumes don’t have such a strong effect on insulin.
Carbohydrate, Protein, and Fat Ratios
According to the Zone Diet the ideal ratio of carbohydrates, proteins, and fats is 40-30-30 respectively. Other nutrition specialists use a ratio of 50-35-15, carbohydrates, proteins, and fats. The USDA suggests a ratio of 50-35-15 too, but with more fats than proteins. There are arguments for all of these ratios, especially with the recent popularity of lower carb diets.
Making Healthy Choices
With a balanced diet, many authorities think it is best to eat at least five smaller meals per day, and optimally, each meal should consist of the ratios given above. These ratios should keep your insulin at a healthy level. In order for your diet to be balanced, you need to know how to measure the right size of a protein portion, your carbohydrate portion, and how much oil to use.
Eyeball Method
You can determine the Zone ratio by using your hands. For each meal, your protein source should be about the size and thickness of the palm of your hand. For example, this would be approximately 2 to 4 ounces of chicken breast, fish or another lean meat. The amount of carbohydrate that should be included with your meal depends upon the type of carbohydrate. A serving of a starchy carbs like pasta should be equal to the size of one tight fist. A serving of lower starch vegetables, i.e. the green ones, can be equal to two loosely held fists. Fat should be added with 3 - 4 olives, or 10 to 12 nuts like almonds, walnuts, or hazelnuts. You can also use a couple of teaspoons of oils from flax seeds, pumpkin seeds or walnuts. If your protein source is high in fat, or you prefer a lower-fat ratio, skip the extra oils for that meal.
Measuring Grams
You can also measure your ratios by serving size if you prefer to be more exact. For example, if you use one of the 50-35-15 ratio, each meal can be the same size and a larger or more active person would eat 6 or 7 small meals per day and a smaller or less active person might eat 5 small meals per day. The protein serving should consist of 2 ounces of meat, fish, poultry, or 6 ounces of tofu or beans, which equals about 15 grams of protein. The fats are similar to the Zone diet, just add a tablespoon of nuts, seeds or oils, for about 6 grams of fat. The carbohydrate serving should equal about 20 grams per meal. This translates to 1/2 cup of whole grain pasta, 1/2 cup of higher carb fruits, 1 cup of lower carb fruits, 1 cup of starchy vegetables, or 2 cups of high fiber, low starch vegetables. Some foods end up in two categories. One egg would be equal to one unit of protein and 2 units of fat. Legumes would be complete, equaling one unit of carbohydrate, protein, and fat.
Healthy Choices
While protein sources and fat sources are pretty straight forward, it is a bit more difficult to know how to choose carbohydrates. No matter which of these ratios you choose, most of your foods will come from the carbohydrate group. You will be able to eat more volume if you choose the low-starch vegetablesa and the low-sugar fruits. Junk foods like soft drinks, candy, cookies, and other sweets should be enjoyed only as occasional treats.
Here is a list of fruits and vegetables grouped into high starch and low starch. You can use this list to balance your menus. Remember that pastas, breads, and grains have a higher starch content than the green and colored vegetables. A serving of pasta or potatoes should only be about one-half cup, while a serving of low starch vegetables is equal to about 2 full cups.
Low Starch Vegetables
Asparagus, Bean Sprouts, Leafy Greens, Broccoli, Cabbage, Cauliflower, Celery, Swiss Chard, Cucumber, Endive, Lettuce, Radishes, Spinach, Watercress, String Beans, Beets, Brussels Sprouts, Chives, Eggplant, Kale, Kohlrabi, Leeks, Okra, Onions, Parsley, Peppers, Pumpkin, Rutabagas, Turnips
High Starch Vegetables
Artichokes, Parsnips, Peas, Squash, Carrots, Dried Beans, Lima Beans, corn, Potatoes, Sweet Potatoes, Yams
Low Carb Fruit
Cantaloupe, Rhubarb, Berries, Watermelon, Melons, Tomatoes, Apricots, Grapefruit, Guava, Lemons, Limes, Oranges, Papayas, Peaches, Plums, Raspberries, Tangerines, Kiwis
High Carb Fruit
Apples, Cherries, Grapes, Loganberries, Kumquats, Mangoes, Pears, Pineapple, Pomegranates, Bananas, Figs, Prunes, Dried Fruits
References:
Percival, M., "Choosing Health, The Food Equivalent System," IPS/Health Coach; 1996
Promislow, J.H., Goodman-Gruen, D., Slymen, D.J., et al., "Protein Consumption and Bone Mineral Density in the Elderly : The Rancho Bernardo Study," American Journal of Epidemiology, 155(7), 2002, pages 636-644.
Sears, B., "Mastering The Zone," HarperCollins Publishers; 2001
Thursday, November 03, 2005
Recipe - Stuffed Potatoes
6 Servings
As it can be difficult to coax your loved ones into eating five helpings a day of vegetables (as nutritionists recommend), this recipe cleverly incorporates broccoli into a baked potato, without using a lot of fat. Broccoli is an excellent source of fiber and cancer-fighting antioxidants. Potatoes are a universally loved vegetable loaded with vitamins C and B-6, potassium, and fiber. You can make the stuffed potatoes ahead and reheat them when everyone is ready to eat.
Ingredients:
3 large baking potatoes
3 stalks broccoli
1/2 teaspoon salt
1 tablespoon olive oil
1-2 tablespoons rice milk or soy milk
2 tablespoons
Please click here.
grated Parmesan cheese
Instructions:
1. Scrub the potatoes and make shallow cuts around their middles to make it easier to cut them in half after baking. Bake the potatoes at 400 degrees until soft, usually 1 hour, depending on size of potatoes.
2. Meanwhile, cut the ends from the stalks of broccoli and peel some of the outer skin off to make the stems more edible. Steam the broccoli until crunchy-tender and bright green. Drain and chop fine.
3. Cut potatoes in half and scoop out the insides into a bowl. Add the salt, olive oil and just enough rice or soy milk to allow you to mash the potatoes into a smooth paste. Add the Parmesan cheese and the chopped broccoli and mix well.
4. Pile the mixture back into the potato shells, arrange on a baking dish and heat them to desired temperature.
Nutritional Information:
Per serving:
136 calories
4 g total fat (1 g sat)
2 mg cholesterol
24 g carbohydrate
5 g protein
4 g fiber
250 mg sodium
As it can be difficult to coax your loved ones into eating five helpings a day of vegetables (as nutritionists recommend), this recipe cleverly incorporates broccoli into a baked potato, without using a lot of fat. Broccoli is an excellent source of fiber and cancer-fighting antioxidants. Potatoes are a universally loved vegetable loaded with vitamins C and B-6, potassium, and fiber. You can make the stuffed potatoes ahead and reheat them when everyone is ready to eat.
Ingredients:
3 large baking potatoes
3 stalks broccoli
1/2 teaspoon salt
1 tablespoon olive oil
1-2 tablespoons rice milk or soy milk
2 tablespoons
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grated Parmesan cheese
Instructions:
1. Scrub the potatoes and make shallow cuts around their middles to make it easier to cut them in half after baking. Bake the potatoes at 400 degrees until soft, usually 1 hour, depending on size of potatoes.
2. Meanwhile, cut the ends from the stalks of broccoli and peel some of the outer skin off to make the stems more edible. Steam the broccoli until crunchy-tender and bright green. Drain and chop fine.
3. Cut potatoes in half and scoop out the insides into a bowl. Add the salt, olive oil and just enough rice or soy milk to allow you to mash the potatoes into a smooth paste. Add the Parmesan cheese and the chopped broccoli and mix well.
4. Pile the mixture back into the potato shells, arrange on a baking dish and heat them to desired temperature.
Nutritional Information:
Per serving:
136 calories
4 g total fat (1 g sat)
2 mg cholesterol
24 g carbohydrate
5 g protein
4 g fiber
250 mg sodium
Wednesday, November 02, 2005
Barley and Vegetable Soup
6 Servings
Barley has been cultivated since the Stone Age and has been fermented to make beer since not long after that. Like other cereal grains; wheat, millet, oats, corn and rye; barley is a great source of fiber and carbohydrates, and can also be used to make cereal, bread and soup. Folk medicine uses barley in barley water, made by simply soaking barley in water, which is reputed to be a great tonic during convalescence. "Pearl" barley is the name of the grain when it's been polished, after the husk and bran have been removed. It's the form most commonly used in soups. Grains like barley keep well. Their bulk and comparative cheapness make them a useful staple, especially at this soup-worthy time of the year, so be sure to keep some in your cupboard.
Ingredients:
3/4 cup medium pearl barley
11 cups vegetable stock
2 tbsp vegetable oil
1 1/2 cups chopped onion
1 cup chopped carrots
1/2 cup chopped celery
1 cup thinly sliced mushrooms
salt to taste
1/2 bunch parsley
Instructions:
1. In a saucepan, combine the barley and 3 cups of vegetable stock. Bring to a boil over medium heat, cover, and simmer for 1 hour, or until the liquid is absorbed.
2. Meanwhile, heat the vegetable oil in a large pot and add the onion, carrots, celery and mushrooms. Cover and sweat the vegetables for about 5 minutes, until they begin to soften.
3. Add the remaining vegetable stock and simmer 30 minutes, covered.
4. Add the barley and simmer 5 minutes more. Add salt to taste and ladle into bowls. Serve garnished with some chopped fresh parsley.
Nutritional Information:
Per serving:
203 calories
5 g total fat (0 g sat)
0 mg cholesterol
34 g carbohydrate
7 g protein
5 g fiber
150 mg sodium
Barley has been cultivated since the Stone Age and has been fermented to make beer since not long after that. Like other cereal grains; wheat, millet, oats, corn and rye; barley is a great source of fiber and carbohydrates, and can also be used to make cereal, bread and soup. Folk medicine uses barley in barley water, made by simply soaking barley in water, which is reputed to be a great tonic during convalescence. "Pearl" barley is the name of the grain when it's been polished, after the husk and bran have been removed. It's the form most commonly used in soups. Grains like barley keep well. Their bulk and comparative cheapness make them a useful staple, especially at this soup-worthy time of the year, so be sure to keep some in your cupboard.
Ingredients:
3/4 cup medium pearl barley
11 cups vegetable stock
2 tbsp vegetable oil
1 1/2 cups chopped onion
1 cup chopped carrots
1/2 cup chopped celery
1 cup thinly sliced mushrooms
salt to taste
1/2 bunch parsley
Instructions:
1. In a saucepan, combine the barley and 3 cups of vegetable stock. Bring to a boil over medium heat, cover, and simmer for 1 hour, or until the liquid is absorbed.
2. Meanwhile, heat the vegetable oil in a large pot and add the onion, carrots, celery and mushrooms. Cover and sweat the vegetables for about 5 minutes, until they begin to soften.
3. Add the remaining vegetable stock and simmer 30 minutes, covered.
4. Add the barley and simmer 5 minutes more. Add salt to taste and ladle into bowls. Serve garnished with some chopped fresh parsley.
Nutritional Information:
Per serving:
203 calories
5 g total fat (0 g sat)
0 mg cholesterol
34 g carbohydrate
7 g protein
5 g fiber
150 mg sodium
Nutritional Benefits of Eating Berries
Berries really are gifts from nature. If you have ever had the pleasure of picking berries right from a garden or gathering wild berries in the woods, you already know how delicious berries are. The most popular berries are naturally sweet, and don't require much effort to make them into a tasty treat. Just rinse and serve them for a healthy, easy snack or dessert.
Berries and Phytochemicals
Berries in general are a good source of vitamins and phytochemicals. Phytochemicals are components of fruits or vegetables that may help to prevent diseases, and perhaps even help to treat some disorders. For instance, cranberries and blueberries contain a substance will help prevent or treat painful bladder infections. Extracts from blueberries and strawberries have been shown to have anti-cancer properties in laboratory settings. Red raspberries have also demonstrated similaranti-cancer properties in the lab. Dark colored berries like black raspberries contain powerful antioxidants which may help to slow down the aging process and keep us healthier. Berries also contain lutein, which is important for healthy vision, especially blueberries and raspberries. Hopefully, further research on the different phytochemicals found in berries will prove to be fruitful.
Vitamins and Minerals
A cup of strawberries contains over 100 mg of vitamin C, almost as much as a cup of orange juice. We need vitamin C for a healthy immune system and for strong connective tissue to keep away the wrinkles. Strawberries also add a bit of calcium, magnesium, folic acid, and potassium and only 53 calories . A cup of blueberries offers a smaller amount of vitamin C and minerals, but don't forget about the lutein and phytochemicals for only 83 calories. A cup of cranberries is similar, but with only 44 calories. One cup of raspberries offers vitamin C and potassium for 64 delicious calories. There are other berries as well that offer similar nutrition and healthful benefits, such as loganberries, currants, gooseberries, lingonberries, and bilberries.
Adding Berries to Your Diet
For the best berries, find berry farms that pick them fresh or allow you to pick your own. The healthiest berries would be found on farms that don't use chemical pesticides. When you buy berries in a store, look for ripe, colorful, yet firm bodies, with no sign of mold or mushy spots, and gently wash the berries before you serve them. Berries can also be found in the frozen section of the grocery store. Once they thaw, they will not be as firm as freshly picked berries, but they will still contain all the nutritional benefits of fresh berries.
Berries are fabulous when they are served whole, without anything added, but for a little flair, try serving a mixture of your favorite berries with just a touch of whipped cream and nuts. Another way to serve them is to sprinkle a bowl full of berries with granola and add a splash of half and half or an alternative such as soy or rice milk. Many berries don't need any sweetening, with the exception of gooseberries, lingonberries, and cranberries. They are tasty, but very tart. In fact cranberry juice is often blended with other juices to sweeten the flavor. Stay with the fresh berries, avoid the pies, cobblers, and other deserts. They taste great, but the health benefits of the berries will be overshadowed by too much sugar and too many calories.
Berries can be combined with other healthy foods such as whole grain muffins and bread, just add them as baking ingredients. Jams and jellies are not the best sources for berries, since they contain lots of sugar, but berries preserved without the sugar can be used instead, and spread on whole grain bread.
If you need to make the berries a little juicer, just squish them a little in a bowl with a spoon.
Berries and Phytochemicals
Berries in general are a good source of vitamins and phytochemicals. Phytochemicals are components of fruits or vegetables that may help to prevent diseases, and perhaps even help to treat some disorders. For instance, cranberries and blueberries contain a substance will help prevent or treat painful bladder infections. Extracts from blueberries and strawberries have been shown to have anti-cancer properties in laboratory settings. Red raspberries have also demonstrated similaranti-cancer properties in the lab. Dark colored berries like black raspberries contain powerful antioxidants which may help to slow down the aging process and keep us healthier. Berries also contain lutein, which is important for healthy vision, especially blueberries and raspberries. Hopefully, further research on the different phytochemicals found in berries will prove to be fruitful.
Vitamins and Minerals
A cup of strawberries contains over 100 mg of vitamin C, almost as much as a cup of orange juice. We need vitamin C for a healthy immune system and for strong connective tissue to keep away the wrinkles. Strawberries also add a bit of calcium, magnesium, folic acid, and potassium and only 53 calories . A cup of blueberries offers a smaller amount of vitamin C and minerals, but don't forget about the lutein and phytochemicals for only 83 calories. A cup of cranberries is similar, but with only 44 calories. One cup of raspberries offers vitamin C and potassium for 64 delicious calories. There are other berries as well that offer similar nutrition and healthful benefits, such as loganberries, currants, gooseberries, lingonberries, and bilberries.
Adding Berries to Your Diet
For the best berries, find berry farms that pick them fresh or allow you to pick your own. The healthiest berries would be found on farms that don't use chemical pesticides. When you buy berries in a store, look for ripe, colorful, yet firm bodies, with no sign of mold or mushy spots, and gently wash the berries before you serve them. Berries can also be found in the frozen section of the grocery store. Once they thaw, they will not be as firm as freshly picked berries, but they will still contain all the nutritional benefits of fresh berries.
Berries are fabulous when they are served whole, without anything added, but for a little flair, try serving a mixture of your favorite berries with just a touch of whipped cream and nuts. Another way to serve them is to sprinkle a bowl full of berries with granola and add a splash of half and half or an alternative such as soy or rice milk. Many berries don't need any sweetening, with the exception of gooseberries, lingonberries, and cranberries. They are tasty, but very tart. In fact cranberry juice is often blended with other juices to sweeten the flavor. Stay with the fresh berries, avoid the pies, cobblers, and other deserts. They taste great, but the health benefits of the berries will be overshadowed by too much sugar and too many calories.
Berries can be combined with other healthy foods such as whole grain muffins and bread, just add them as baking ingredients. Jams and jellies are not the best sources for berries, since they contain lots of sugar, but berries preserved without the sugar can be used instead, and spread on whole grain bread.
If you need to make the berries a little juicer, just squish them a little in a bowl with a spoon.
Tuesday, November 01, 2005
Recipe - Herbal Chicken Soup
This recipe is based on a traditional herbal tonic recipe. This version is very simple to make, requiring only ten minutes of preparation time. From there you can just put it on the stove and let it slow cook for a couple hours.
Astragalus root, called Huang Qi in China, is an immune tonic that is believed to strengthen wei qi, the body's defensive energy against bacteria and viruses. Astragalus is a component of Change of Season soup and is often combined with other herbs for energy, circulation, and physical stamina.
Astragalus root can be find dried in Chinese herbal shops or natural health food stores. I f you don't have access to astragalus, you can simply omit it from the recipe. It will still be a tonifying soup.
Herbal Chicken Soup
Ingredients:
* 1 whole chicken, small- to medium-size
* short-grain/sticky/Japanese sushi rice, enough to fill the chicken cavity
* 5 to 7 cloves of garlic, chopped
* 1/2 inch piece of ginger, chopped finely
* 1 bay leaf
* sea salt, to taste
* dark roasted sesame oil, to taste (garnish)
* green onion, sliced into fine threads (garnish)
* small Thai chili peppers, chopped very finely (garnish)
* optional: 2 medium sticks of dried astragalus root
1. Rinse the chicken thoroughly and trim any excess skin and fat.
2. Fill the entire chicken cavity with rice. Place the chicken inside a covered stockpot and fill the pot with water so that the waterline is approximately 2 inches above the top of the chicken.
3. Place the bay leaf and sea salt in the stockpot. Bring to a boil, then turn down to medium - low so that the water is boiling gently.
Add the astragalus, ginger, and garlic and continue cooking for 2 hours or until the chicken and rice are well-cooked.
To serve an individual serving, cut a piece of chicken and place it in a bowl with some of the rice and soup.
Garnish with green onion threads, Thai chilis (extremely spicy!), and a few drops of dark sesame oil.
Astragalus root, called Huang Qi in China, is an immune tonic that is believed to strengthen wei qi, the body's defensive energy against bacteria and viruses. Astragalus is a component of Change of Season soup and is often combined with other herbs for energy, circulation, and physical stamina.
Astragalus root can be find dried in Chinese herbal shops or natural health food stores. I f you don't have access to astragalus, you can simply omit it from the recipe. It will still be a tonifying soup.
Herbal Chicken Soup
Ingredients:
* 1 whole chicken, small- to medium-size
* short-grain/sticky/Japanese sushi rice, enough to fill the chicken cavity
* 5 to 7 cloves of garlic, chopped
* 1/2 inch piece of ginger, chopped finely
* 1 bay leaf
* sea salt, to taste
* dark roasted sesame oil, to taste (garnish)
* green onion, sliced into fine threads (garnish)
* small Thai chili peppers, chopped very finely (garnish)
* optional: 2 medium sticks of dried astragalus root
1. Rinse the chicken thoroughly and trim any excess skin and fat.
2. Fill the entire chicken cavity with rice. Place the chicken inside a covered stockpot and fill the pot with water so that the waterline is approximately 2 inches above the top of the chicken.
3. Place the bay leaf and sea salt in the stockpot. Bring to a boil, then turn down to medium - low so that the water is boiling gently.
Add the astragalus, ginger, and garlic and continue cooking for 2 hours or until the chicken and rice are well-cooked.
To serve an individual serving, cut a piece of chicken and place it in a bowl with some of the rice and soup.
Garnish with green onion threads, Thai chilis (extremely spicy!), and a few drops of dark sesame oil.
Boost Your Brainpower!
Working out doesn't just do your body good, it appears to keep you mentally fit as well! According to a study published in the Journal of Neuroscience, you can boost your brainpower just by staying active. To test their hypothesis, the researchers split a group of mice into two categories: one group was encouraged to be "couch potatoes," while the other was encouraged to stay physically active. In the end, the fit mice had retained 13 percent more brainpower than the sedentary group.
While the researchers couldn't say exactly why this happens, they found that exercise actually appears to encourage new neurons to grow, and new brain cells equals more brainpower.
To maximize the effect, the researchers recommend that you also get plenty of "mental" gymnastics throughout your life, by doing crossword puzzles, taking classes, reading, and seeking out other mentally challenging experiences.
While the researchers couldn't say exactly why this happens, they found that exercise actually appears to encourage new neurons to grow, and new brain cells equals more brainpower.
To maximize the effect, the researchers recommend that you also get plenty of "mental" gymnastics throughout your life, by doing crossword puzzles, taking classes, reading, and seeking out other mentally challenging experiences.
Monday, October 31, 2005
Recipe - Veggie Soft Taco
Veggie Soft Taco
Soft, savory tacos are the ultimate treat! But you don't need to stop by a fast-food joint to satisfy your Mexican cravings. This recipe is just as delicious, and because it's full of veggies and beans, it's also really healthy. Skip the fat and fill up on flavor!
Makes one taco
Ingredients:
1/2 cup canned pinto beans, drained and rinsed
1/2 cup shredded green-leaf lettuce
1/2 cup chopped green or red bell pepper
1/2 cup chopped broccoli
1/2 small tomato, chopped
2 tablespoons shredded part-skim mozzarella cheese
2 tablespoons salsa
5 pitted ripe olives, chopped
1 corn tortilla (6-inch diameter)
Instructions:
In a medium bowl, mix the beans, lettuce, bell pepper, broccoli, tomato, cheese, salsa, and olives.
Warm the tortilla in a microwave oven according to the package directions. Transfer it to a plate and spoon the bean and vegetable mixture onto one half. Fold the other half over and serve.
Soft, savory tacos are the ultimate treat! But you don't need to stop by a fast-food joint to satisfy your Mexican cravings. This recipe is just as delicious, and because it's full of veggies and beans, it's also really healthy. Skip the fat and fill up on flavor!
Makes one taco
Ingredients:
1/2 cup canned pinto beans, drained and rinsed
1/2 cup shredded green-leaf lettuce
1/2 cup chopped green or red bell pepper
1/2 cup chopped broccoli
1/2 small tomato, chopped
2 tablespoons shredded part-skim mozzarella cheese
2 tablespoons salsa
5 pitted ripe olives, chopped
1 corn tortilla (6-inch diameter)
Instructions:
In a medium bowl, mix the beans, lettuce, bell pepper, broccoli, tomato, cheese, salsa, and olives.
Warm the tortilla in a microwave oven according to the package directions. Transfer it to a plate and spoon the bean and vegetable mixture onto one half. Fold the other half over and serve.
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