Category Archives: Diet

Which Magic Mineral Helps to Heal your Body?

….. did you know that without certain minerals in your diet that you can gain weight, prematurely gray and produce wrinkles?

A word on the importance of MINERALS:  Vitamins cannot effectively work in our bodies without the correct balance of minerals. We grew up hearing that we must get our vitamins and to “eat our greens” But did you know without certain minerals consumed in our diet that blood production, bone growth, organ function, and vessel stability would be altered?  In other words a well balanced diet must be eaten.  For example; calcium is needed for vitamin “C” utilization, zinc for vitamin “A”, magnesium for “B” complex vitamins, selenium for vitamin “E” absorption, etc.

While only 5% of the human body is made up of mineral matter, they are critical to keeping the blood and tissue fluids from either becoming too acid or too alkaline.  By doing so, they allow other nutrients to pass into the bloodstream, aiding in transportation of nutrients to the cells and also drawing chemicals in & out of the cells.  It’s a big job for such a small object whose sole job is to make sure, that any slight change in the blood concentration of any mineral can quickly endanger life.

Please review the list below of vitamins and a short list on how they benefit of us. Additionally, various nutritional minerals are also listed with their functions and important roles in maintaining the human body’s homeostasis.

Vitamin K.  Promotes blood clotting, regulates blood levels, and activates 3 proteins for bone growth and health (gamma-carboxylase: BGP, MGP, Proteins S.

Vitamin A  helps vision and promotes bone growth, tooth development, and helps maintain healthy skin, hair, and mucous membranes.  Deficiencies:  Dry skin, blindness, poor bone growth, and weak tooth enamel. To heal

Acne, Healing Foods for nutritional therapy will benefit you.

Vitamins C and Vitamin E are antioxidants that effectively work against free radicals in order to protect the body’s cells.

Vitamin B’s releases energy from Carbs.

  • Vitamin B1 Thiamine:  ENERGY, controls fxn of heart, muscle, nervous system. 
  • Vitamin B2 Riboflavin: Growth, reproduction, produces RBC. 
  • Vitamin. B3 Niacin Digestive system, skin and nerves.
  • Vitamin. B5 pantothenic acid:  Metabolism Food, and formation of hormones.
  • Vitamin B6 Pryidoxine: Immune system, nerve fxn, RBC. Too little B6 in the diet can cause dizziness, nausea, confusion, irritability and convulsions. Critical for protein rxn’s. 
  • Vitamin B9 folate/folic acid:  RBC, nervous system, creates and forms DNA, brain fxn, spinal fluid. cell growth, developing baby growth in utero. 
  • Vitamin  B12:  RBC, maintains central nervous system.

 LIST OF MINERAL FUNCTIONS AND DEFICIENCY SYMPTOMS

As outlined by Dr. Joel Wallach in his booklet “A DIRE WARNING”

Bismuth   Ulcers result from lack of bismuth & a bacteria Heliobacter pylori

Boron    Aids efficient calcium and magnesium use, Essential for bone metabolism, Proper endocrine function, Reduces calcium loss from bones (Osteoporosis)

Calcium Is a Magic Mineral High protein diets increases demands for calcium, Deficiency Produces: Arthritis, Back pains (sciatica, disc problems), Bell’s Palsy, Bone spurs, Brittle fingernails, Calcium deposits, Cognitive impairment, Delusions, Depression, Eczema, High Blood Pressure, Hyperactivity, Hypertension, Insomnia, Irritability, Kidney stones, Limb numbness, Muscle cramps/spasms/twitches, Nervousness, Neuromuscular excitability, Osteomalacia (failure to mineralize the protein bone matrix), Osteoporosis (& Dowagers Hump, spontaneous fractures, kyphosis), Panic attacks,  Periodontal disease – receding gums (osteoporosis of facial bones & jaw bones),  PMS, Pica (eating lead paint),  Rickets, Retarded growth,  Tetany,  Tooth decay

 Cesium is a Cancer Aid; Cesium enters cancer cell and produces alkaline condition

Chromium

Deficiency Produces:  ADD/ADHD, Anxiety, Anortic cholesterol plaque, Coronary blood vessel disease, Depression/Manic depression, Diabetes (Vanadium also), Dr. Jeckyll/Mr. Hyde rages, Elevated blood cholesterol, Elevated blood triglycerides, Fatigue, Hyperactivity, Hypercholesterolemia, Hypoglycemia – low blood sugar (vanadium & copper also), Infertility and decreased sperm count, Learning disabilities, Negative nitrogen balance (body lean mass/protein loss), Prediabetes (vanadium also), Peripheral neuropathy,  Retarded growth, Shortened life span

Cobalt   Deficiency Produces: Anemia, Anorexia, Emaciation, listless, starved look, pale mucus membranes, Essential part of Vitamin B 12 (Growth and nerve system function)

Copper is critical part of your diet to avoid deficienies produce:  Alopecia (hair loss) and premature graying, Anemia (common in vegans & high milk users), Aneurysms (on wall bulges), Aneurysm / cerebral hemorrhage, Arthritis (especially where growth plates are involved), Cerebral palsy & hypoplasia (failure to form) of the cerebellum, Criminal or violent behavior, blind rage, explosive outbursts, Depression, Dermatitis, Diarrhea, Dry brittle hair, Fatigue, Fragile bones, Hernias, High blood cholesterol, Hypercholesterolemia, Hypo or Hyper thyroid, Ptosis (sagging tissue – eye lids, skin, breasts, stomach, etc.), Kawasaki Disease, Learning disabilities, Liver cirrhosis (number 9 killer in the U.S., Ruptured vertebral discs problems,  Reduced glucose tolerance (low blood sugar), Respiratory disease, Swachman’s Syndrome, Varicose veins, Weak and fatigue, Memory loss, sore tongue. Hemoglobin (carries oxygen in red blood cells)

Europium Doubles the life span of laboratory animals

Fluoride In plant based colloidal form will aid bone strength & no toxicity

Germanium is a must and will Enhances Immune System Function (killer cells, interferon, macro phages and T-suppressor cells), Highly efficient electrical impulse initiator, Aids in oxygen utilization. Deficiency: Arthritis, Cancer, Low energy, Osteoporosis

 Gold Reduces active joint inflammation

 Iodine works with Copper in order to properly utilize Iodine, Needed by body for thyroid function (Thyroxin is thyroid hormone), Deficiency Produces: Hypothyroidism, increased appetite, Weight gains Weight loss, Cold intolerance, Brittle nails, Bulging eyes, Constipation, Depression, Dry skin & hair, Elevated blood cholesterol, Excessive sweating, Fatigue, Frequent bowel movements, Goiter (throat swelling), Hair loss, Hand tremors, Heat intolerance, Heavy periods or less than 28 day cycles,  Irritability, Inability to concentrate, Insomnia, Light periods or longer than 28 day cycles, Low basal body temperature, Low sex drive, Muscle aches and pains, Muscle cramps, Muscle weakness, Nervousness, Over-active Thyroid, Poor memory Puffy face, Rapid pulse, Under-active Thyroid,

Lanthanum   Deficiency may be involved in chronic fatigue diseases

Lithium to overcome Depression and Infertility Deficiency: ADD, Depression, Infertility, Lithium deficiency aggravated by high sugar consumption, Manic depression, Rages & fits, Reduced growth rate, Reproductive failure, Shortened life span

 Magnesiummagnificently combats and helps maintain homeostasis.  However a Deficiency Produces:, Anxiety, Asthma, Anorexia, Birth Defects, Calcification of small arteries, Confusion, Depression, Growth failures, Hyperactivity/synophobia, Hypotension, Hypothermia, Insomnia, Irritability, Malignant calcification of soft tissue, Menstrual, Migraines, Muscle pains/tremors/ weakness, Nervousness/Neuromuscular irritability, Neuromuscular problems, Restlessness, Seizures, SIDS, Tachycardia/palpitations, Tetany – Convulsions, Tremors, Vertigo

Manganese

  Deficiency:, Asthma, Ataxia, Atherosclerosis, Chondrornalacia, Chondrodystrophy, Convulsions, Dizziness, Hearing Loss, Hypercholesterolemia, Hypoglycemia, Infertility (failure to ovulate or testicle atrophy), Loss of sex drive, Pancreatic atrophy, Poor cartilage formation problems, Repetitive Motion Syndromes (like TMJ, Carpal Tunnel Syndrome), Retarded growth rates, Shortened long bone, Still births or spontaneous miscarriages, Tinnitus

Molybdenum

Essential as a metalloenzyme of several enzyme systems

Nickel

  Deficiency: Anemia (low hematocrit), Delayed puberty, Depressed oxidative ability of the liver, Dermatitis, High newborn mortality, Poor growth, Poor zinc absorption, Rough/dry hair coat in animals

Phosphorus

Deficiency:  Anorexia, Anxiety, Apprehension, Bone pain, Dyspnea, Fatigue, Irritability, Numbness, Paresthesias, Pica, Tremulousness, Weakness, Weight loss

Potassium

   Deficiency:  Acne, Arrhythmia, Cognitive impairment, Constipation, Depression, ECG changes, Edema, Fatigue, Glucose intolerance, Growth retardation, Hypercholesterolemia, Hyperretlexia, Hypotension, Insomnia, Mental apathy, Muscular weakness, Nervousness, Palpitations, Plydipsia, Proteinuria, Respiratory distress, “Salt” retention, Tachycardia (rapid heart rate), XerosisPraseodymium Doubles life span in laboratory animals, Enhances normal cell growth

Samarium

Doubles life span in laboratory animals, Enhances normal cell growth, Animal studies show deficiencies cause:  Cancer prevention properties, Hearing loss, Male pattern baldness, Poor growth & Poor feeding

Selenium

Effective anti-oxidant Deficiency:  Age spots or liver spots, ALS (Lou Gehrig’s disease), Alzheimer’s Disease (associated high vegetable oil consumption), Anemia (red blood cell fragility), Cardiomyopathy, Cataracts, Cancer Risk, Cystic fibrosis, Cancer (associated with high vegetable oil intake) (Number 2 killer), Fatigue, Growth Retardation, Heart palpitations (irregular heart beat), High infant mortality, HIV (AIDS), Impaired immunity, Infertility, Keshena Disease (myocardial fibrosis), Liver cirrhosis, Low birth weight, Multiple Sclerosis, Muscular dystrophy, Myalgia, Pancreatitis, Pancreatic atrophy & fibrosis, Parkinson’s Disease (associated lead poisoning), Scoliosis, Sterility in males, Sudden Infant Death Syndrome (SIDS), Sickle cell anemia

Silica Increases collagen in growing bone by 100% Deficiency:  Brittle fingernails, Dry brittle hair, Poor calcium utilization arterial wall strength problems, Poor skin quality,

 

Silica Benefits:  Anti-bacterial, Anti-fungal, Anti-viral, Kills over 650 diseases causing organisms, Systemic disinfectant & immune support, Subdues inflammation & promotes healing

Strontium Essential trace element, Strontium can replace calcium in many organisms including man

Sulfur   Important mineral used in several amino acids within the body, Involved in functions of hemoglobin, insulin hormone, adrenal hormones, enzymes, and antibodies Deficiency:  Degeneration of cartilage, ligaments and tendons, Lupus, Several collagen diseases, Sickle cell anemia

Thulium Doubles the life span of laboratory animals, Enhances growth of normal cells

Vanadium Aids in glucose (blood sugar) oxidation and transport, Anti-Cancer properties, Decreases cholesterol production, Enhances insulin effectiveness (aids with blood sugar problems), Increases effectiveness of heart muscle contraction Deficiency:  Cardiovascular disease, Diabetes, Elevated cholesterol & triglycerides, Hypoglycemia, Increased infant mortality, Infertility, Obesity, Slow growth

Ytrium Doubles life span of laboratory animals, Enhances nominal cell growth

Zinc  Deficiency associated congenital birth defects:  Cleft lip & Cleft palate, Clubbed limbs, Down’s syndrome, Heart & lung defects, Hiatus hernia& umbilical hernia, Small or absent eyes, Spinal bifida, Webbed toes or fingers, Urogenitat defects Deficiency:  Acne, Acrodermatitis enteropathica, Alopecia (hair loss), Anemia, Anorexia and/or Bulimia, Apathy, Birth defects (see above), Bad body odors (“smelly tennis shoe” syndrome), Brittle nails, Depression, Diarrhea Enlarged prostate, Eczema, Fatigue, “Frizzy” hair, High infant mortality, Hypercholesterolemia, loss of sense of taste, Infertility, Impaired wound healing, Impotence, Irritability, Lethargy, Loss of sense of smell, Malabsorption, Memory loss, Paranoia, Pica (eating hair, wool, etc.), Poor growth (short stature), Sexual immaturity (remain in pre- puberty state), Small and/or poor ovary and testes function, Sterility, Weaken immune function, White spots on nails

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

7 Easy Recipes under 7 minutes!

Tuna Delight

 

1 6 oz can or bag of Tuna Fish

2 tbsp Hummus

1 tbsp Chopped Walnuts (optional)

5-8 diced Grapes

Drizzle Olive Oil

Salt and Pepper to taste

Combine all ingredients.  May be served on pita bread, baguette slices, or on side of salad.  Serves 2.

 

Mediterranean Salad

4 cups Pre-washed bag of Lettuce Chopped

1/2 can of Chick Peas rinsed and dried

8-10 Olives of choice

½ Cucumber diced

¼ c Arugula 

1 tbsp Feta Cheese

Salt and Pepper to taste

Drizzle Olive Oil and Balsamic Vinegar

 

Place all ingredients into bowl.  Gently toss ingredients together to combine. Serves 2-4 people.

 

 

Stuffed Tomato

Stuffed tomato's. Serve fresh or baked.

Minute Rice. Follow instructions on box  per serving.

1-4 large round Tomato  (Heirloom or Beefsteak)

Salad mix of choice (Egg, Tuna, Crab, Turkey, Ham)

Lettuce leaf or basil for presentation

 

Boil water for minute rice and follow box instructions. Meanwhile, Slice cap off top of tomato.  With a teaspoon remove pulp. Combine salad mix of choice with 1/4 cup of cooked rice. Spoon mixture into tomato. Serve on top of lettuce leaf.    

OPTIONAL: Heat oven to 400F.  For oven roasted tomato’s, follow instructions for stuffing. Place tomato’s in baking dish with 1 cup water and drizzle olive oil on tomato’s. Cover dish with aluminum foil, slit inch into the center of the foil with a knife, place in oven. Bake for 20-30 minutes. Remove from oven. Serve with favorite meat or salad.

Cherry tomato's with Angel Hair Spaghetti

Angel Hair Pasta with Fresh Tomatoes

Serves 2-4.   To table in 7 minutes.

 

1 large pot 2-3 quarts boiling water

½ box Angel Hair Pasta

¼ cup Olive Oil

1 Garlic Clove (minced)

1Tbsp Capers (optional)

10 Olives (optional)

1 pint Cherry or Grape Tomatoes

Salt, Pepper to taste

Parsley fresh or dried

 

Fill pan with water and place on stove on high to start boiling water.

Saute` olive oil, garlic, tomato's for 7 minute's.

Meanwhile, place skillet on medium high heat. Add oil, garlic, tomatoes, (capers and olives) salt and sepper.  Allow to simmer uncovered for 5 minutes.

When water boils add 1 tbsp salt to boiling water and pasta.  Allow pasta to cook 1 minute. Remove 1 ladle of boiling water and add to tomatoes in skillet.  Drain water from pasta.  Add pasta to skillet and combine with tomatoes.  Top off with fresh or dried parsley and serve.

 

Angel Hair Pasta with Pesto

Serves 2-4.  To table in 7 minutes.

 

1 large pot 2-3 quarts boiling water

½ box Angel Hair Pasta

¼ cup Pesto

Olive Oil

Freshly grated Parmesan Cheese

 

Fill pan with water and place on stove on high to start boiling water.

When water boils add 1 tbsp salt to boiling water and pasta.  Drain water from pasta.  In a clean bowl, add pesto and drizzle olive oil, gently combine together.  Serve and top off with cheese.

 

 

Sirloin Tip Steak

Sirloin Tip

Serves 2.  

 

¼ cup Olive oil

Peeled and Sliced ½  Onion

Sliced Portabella Mushroom

Salt and Pepper to taste

¼ cup  Red Wine (optional)

1tsp Soy Sauce

2-4 slices of 1/4 inch sliced Sirloin Tip Steak

 

Salt and pepper meat on both sides. Place skillet on medium-high

Sirloin and Mushroom's

heat. Add olive oil, sliced onion and sliced portabella mushroom. 1/4 tsp salt to taste. Allow to cook covered for 2 minutes.  Add wine, soy sauce and meat. Cover, allow to cook for 2 minutes, with fork turn meat to other side and cook another 2 minutes.  Serve meat with mushrooms and onions

 

 

Asparagus Sautee`

Asparagus spears washed and lower part of stick cut and removed.

1/4 cup Olive Oil

Garlic Clove sliced

Sesame Seeds

Salt and Pepper to taste

 

Place skillet on medium heat and add all ingredients.  Allow to cook with skillet covered for 5 minutes.  Serve on side of pasta dish or with Sirloin Tip.

 

 

 

 

 

Calcium and Vitamin D changes LDL & HDL Numbers

“In a recent study, women with low calcium intake were given either a calcium + vitamin D supplement or placebo in conjunction with a 15-week weight-loss program. Those who received the calcium + vitamin D supplement had a greater tendency for beneficial changes in LDL cholesterol, HDL cholesterol, triglycerides, and total cholesterol levels.

Calcium and vitamin D supplements enhance health benefits of weight loss
Research has demonstrated that overweight individuals with low calcium and dairy intakes have an increased risk of developing metabolic syndrome. Naturally, this suggests that adequate calcium intake could create a healthier metabolic profile ” one more similar to a balanced diet and regular exercise.
In a recent study, researchers explored this possibility by testing cardiovascular health indicators after long-term calcium supplementation in women with usual low calcium intake. Healthy overweight or obese women with a daily calcium intake of less than 800 mg per day were randomly assigned to 1 of 2 groups: group A received two tablets/day of a calcium + vitamin D supplement (600 mg elemental calcium and 200 IU vitamin D/tablet), while group B received a placebo. Both groups completed a 15-week reduced calorie weight-loss program.
Significant decreases in LDL cholesterol levels, as well as improvements in the ratios of total to LDL and LDL to HDL cholesterol were seen the calcium + vitamin D group. These changes were independent of changes due to fat loss and reduced waist circumference. Tendencies for more beneficial changes in HDL cholesterol, triglycerides, and total cholesterol were also observed in the calcium + vitamin D group.

This study demonstrates that adequate consumption of calcium and vitamin D during weight loss enhances other beneficial effects of body weight loss on cardiovascular risk factors in overweight women with previously low calcium intake. ” Literature Referece:American Journal of Clinical Nutrition, Vol. 85, No. 1, 54-59, January 2007

 

Poolside Silohouette? Flatten your Tummy, Choose your Foods

It’s that time of year which inspires us to get our bodies healthy for three months, so that we can sit poolside and look good.  Wouldn’t it be great if we could take our lessons learned from how to get a flat tummy now and maintain it over a life long period?  I’m not talking about being 104 pounds, but achieving our own healthy weight, so that we live a lifetime of being strong and focused, mentally intact and driven! Many respectable weightloss programs such as USANA’s Macro Optimizer, Reset also provides nutritional supplements so that you can achieve your goal effectively.

Many meals come from awesome summer foods that help to curve our appetite so that we are not tempted to indulge in ice cream and frozen Margarita’s.  The various delicious fruits and vegetables (veggies burn the most calories) will bring new flavors to your palette!  By eating 4-5 fruits and 5-6 vegetables a day, your body will have to make an effort to breakdown the food and that energy will contribute to weightloss!  Treat yourself to something new in your salad by shredding fresh herbs into your salad such as: cilantro, arugula, mint, parsley, 1 Small clove diced garlic, or basil which will become the driving force to try new summer recipes. 

A trick that adds diversity to your salads:  Choose 2 or more vegetables and one fruit dice them to bite size. Add 1/8 c. thinly sliced red onion, cheese of choice, herb of choice, 1 ounce of nuts, sprinkled flaxseed. Drizzle with vinaigrette dressing, or olive oil and balsamic vinegar. (salt and pepper to taste)

Fresh fruit drink.  Choose 2-3 fruits, wash and peel.  4 ounces of orange, pomegranate, cranberry or pear juice.  Place all in a mixer and liquefy.  May drink immediately, served chilled or frozen.

Please read the following clip from “Eight Summer Ultimate flat Belly foods” by David Zinczenko and Matt Goulding from Men’s Health who recently had an article posted on Yahoo. 

“Find a way to work these potent super-foods into your diet every day, and you’ll curb cravings before they hit, crowding out much of the junk we turn to when hunger calls. The result? Well, it could mean saving 600 calories or more a day. Couple that with 30 minutes of moderate exercise, and you can shed as many as 12 pounds in six weeks!  Which is in standing with the rule that states, “1-2 pounds a  week to properly shrink lipid cells” Read more on Calorie Shifting Fad and Facts and USANA Nutritional Supplements and Products  

1. Spinach
It may be green and leafy, but spinach is no nutritional wallflower. This noted muscle-builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: Folate also increases blood flow to the nether regions, helping to protect you against age-related sexual issues. Aim for 1 cup fresh spinach or a half cup cooked per day.

SUBSTITUTES: Kale, bok choy, romaine lettuce

FIT IT IN: Make your salads with baby spinach; add spinach to scrambled eggs; drape it over pizza; mix it with marinara sauce and then microwave for an instant dip.

2. Yogurt
Calcium is a major contributor to effective weight loss.  Various cultures claim yogurt as their own creation, but the 2,000-year-old food’s health benefits are not disputed: Fermentation spawns hundreds of millions of reinforcements for the battalions of beneficial bacteria in your body. That helps boost your immune system, provides protection against cancer, and even does duty as a cavity-fighter. Not all yogurts are created equal, though, so make sure the label says “live and active cultures.” And watch out for high-fructose corn syrup; stealth sugars are worth avoiding in yogurt and everywhere else.

SUBSTITUTES: Kefir, cottage cheese, ricotta

FIT IT IN: Yogurt topped with blueberries, walnuts, flaxseed, and honey is the ultimate breakfast — or dessert. Plain low-fat yogurt is also a perfect base for creamy salad dressings and dips.

3. Tomatoes
There are two things you need to know about tomatoes: Red are the best, because they’re packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it’s easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, breast, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice. Plant some now for a health harvest in July and August. This Men’s Health video will show you how.

SUBSTITUTES: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava

FIT IT IN: Dress sliced heirloom tomatoes with torn basil and olive oil; guzzle low-sodium V8 and gazpacho; roast cherry tomatoes and serve over grilled fish or chicken.

4. Carrots
Most red, yellow, or orange vegetables and fruits are spiked with carotenoids — fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as a reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis — but none of them is as easy to prepare, or have as low a caloric density, as carrots do. Aim for a half cup a day.

SUBSTITUTES: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango

FIT IT IN: Snack on baby carrots; grate raw carrots into salad; toss a carrot into a breakfast smoothie with frozen mango and OJ; roast carrot chunks with olive oil, salt and cumin.

5. Blueberries
Host to more antioxidants than any other North American fruit, blueberries help prevent cancer, diabetes, and age-related memory changes (hence the nickname “brain berry”). Studies show that blueberries, which are rich in fiber and vitamins A and C, also boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or a half cup frozen or dried.

SUBSTITUTE: Açai, an Amazonian berry, has even more antioxidants than the blueberry. Mix 2 Tbsp. of açai powder into OJ or add 2 Tbsp of açai pulp to cereal, yogurt, or a smoothie.

FIT IT IN: Mix fresh blueberries into plain yogurt; blend with ice, yogurt, banana, and OJ for a 60-second smoothie; toss with baby spinach, red onions, goat cheese, and raspberry vinaigrette for a summer salad.

6. Black Beans
All beans are good for your heart, but none can boost your brain power like black beans. That’s because they’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily half-cup serving provides 8 grams of protein and 7.5 grams of fiber, and is low in calories and free of saturated fat.

SUBSTITUTES: Peas, lentils, and pinto, kidney, fava, and lima beans

FIT IT IN: Wrap black beans in a breakfast burrito; use both black beans and kidney beans in your chili; puree 1 cup black beans with 2 Tbsp olive oil and roasted garlic for a healthy dip; add favas, limas, or peas to pasta dishes.

7. Walnuts
Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut just needs a cape and we could call it a superhero. Other nuts combine only one or two of these features, not all three. A serving of walnuts — about 1 ounce, or seven nuts — is good anytime, but especially as a post-workout recovery snack. Keep a can of Planters Nutrition Heart Healthy Mix in your desk drawer or glove compartment, and use them to lead you away from temptation.

SUBSTITUTES: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts

FIT IT IN: Sprinkle on top of salads; chop and add to pancake batter; mix 1 cup walnuts with a half cup dried blueberries and a quarter cup of dark chocolate chunks.

8. Oats
The original wunderkind of health food, oats garnered the FDA’s first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per half-cup serving, they deliver steady muscle-friendly energy.

SUBSTITUTES: Quinoa, flaxseed, amaranth, pearly barley

FIT IT IN: Eat granolas and cereals that have a fiber content of at least 5 grams per serving; sprinkle 2 Tbsp ground flaxseed on cereals, salads, and yogurt; sub quinoa in for brown rice.”

Thank you to David and Matt for allowing Eat Know How to utilize a portion of their article!

By; Kim Crocker

Win $25,000! Lipton Tea Video Contest

Healthy, Nutritional.  A Smart Tea that contributes to your longevity!

Lipton is promoting their new White Tea in ready-to-drink bottles and “To Go” packs.  To launch the new line of tea products and highlight that Lipton White Tea is made from young White Tea buds, they have launched the “Free Your Y” (your youth) campaign, and giving away $25,000 through the “Free Your Y” video contest, which will be active through May 17th.  The “Free Your Y” concept is aimed at encouraging people to tap into and express their inner youth, and the contest will ask people to share – via video – what they do to feel young and active.

Relax and Heighten Your Senses

The Kitchen smells of a bouquet of Papaya, Raspberries, Mango and Peaches.  Spring is in the air and the flavorful fruit smells that embrace me, don’t place me in an exotic country, but in my mid western home.  I have three different tea’s in front of me, which have tantalized my tongue and whose perfume has awakened my senses.  Lipton’s white tea has a taste that is light and mild. It is a refreshing way to enjoy a drink made from a combination of natural flavors, orange leaves, lemon grass, rose hips and licorice root.  They are packed with antioxidants to combat free radicals brought on by stress and a fiber reduced diet.  Dentist’s will make this their recommended tea of choice, as white tea’s staining properties are not as intense as other tea’s.

White Tea Facts

“White tea comes from is chiefly produced in Fujian Province in China with only limited or negligible production outside and more commonly just known as Yinzhen. Amongst white teas this is the most expensive variety and the most prized as only top buds are used to produce the tea. Most Yinzhen is made from the Da Bai or Large White tea tree race, however there are exceptions such as the big bud teas from Yunnan. Yinzhen tea is considered to be good for health. According to the researchers at the Linus Pauling Institute at Oregon State University, white tea may be used to fight cancer as well as acting as a deterrent.  The tea is nowadays mostly grown in the Fujian Province and there are generally two major producing counties, Zheng He and Fuding.”

  1. Lipton Tea Contest http://www.areyouyoungenough.com/

  2. http://youtube.com/results?search_query=lipton+tea&search_type=

  3. http://en.wikipedia.org/wiki/Bai_Hao_Yinzhen_tea

By:  Kim Crocker