One of the biggest reasons people don’t eat healthy foods is because they feel it won’t taste good. The problem is, if your health food doesn’t taste good, you’re eating the wrong health food. Just because something is good for you doesn’t mean it has to taste bland, boring, or completely gross. There are plenty of ideas out there for eating healthy without making sacrifices on taste Here are just a few of them.
Try new alternatives
The health food market has changed in recent years. Eating healthy is more popular; so a lot of new products and healthy alternatives are now available. Next time you’re at a health food store (and if you don’t go, you definitely should), look around at all the different options. There are now healthier versions of previously unhealthy foods. Why not try them; you might be pleasantly surprised with the taste.
Make your own food
It’s become so easy to buy food that’s frozen, boxed, or even already cooked for us. The problem is that convenient isn’t necessarily healthy, and the ones that are marketed as health food usually don’t taste that great. It’s much easier to have healthy food that actually has some flavor if you make it yourself. If there’s just no time, why not cook several meals on your day off and pop them in the freezer. That way you have the convenience of frozen food without the blandness and questionable texture.
Spice it up
Think food that’s good for you has to taste bland and boring? Not true. A great way to add taste without adding a lot of fat or calories is to add more spices. Salt is not the only seasoning you can add to your food. Try experimenting with different flavors till you find the ones you like the best
Get fruity
If you’re craving sweets, fruit is a great way to get your fix without binging on candy and chocolate. Instead of your normal afternoon snack, try an apple or another fruit you can easily toss in your purse. At dinner, you can add fruit as a dessert, side dish, or even put some into the main course. Fruit gives you lots of vitamins and minerals and it satisfies your need for sweets. Another great idea, if you own a juicer, is to juice various vegetables and then add fruit to flavor. You’ll be getting the added benefit of vegetables with the taste of fruit juice.
Don’t fall into the idea of believing diet food tastes bad. You can get food that’s good for you and tastes great, you just have to look a little harder to find it.
Saturday, March 17, 2007
Garlic Lentil Soup
Speaking of great-tasting food that's good for you, here's a recipe that's perfect for this time of year.
Garlic Lentil Soup
Ingredients:
1 cup of red lentils, rinsed and drained
2 onions, finely diced
2 garlic cloves, crushed
1 carrot, peeled and finely sliced
2 tablespoons olive oil
2 bay leaves
½ teaspoon dried oregano
7 cups vegetable stock
Salt and black pepper
Instructions:
Place all ingredients except the salt and pepper into a large soup pan. Bring to a boil and then lower heat and simmer for approximately 1 hour. Stir occasionally to prevent lentils from sticking to pan. If soup thickens and lentils are still not tender, add a little extra vegetable stock.
Remove the bay leaves and add salt and pepper to taste. Serve the soup into warm bowls and serve with a whole wheat or seed roll.
Garlic Lentil Soup
Ingredients:
1 cup of red lentils, rinsed and drained
2 onions, finely diced
2 garlic cloves, crushed
1 carrot, peeled and finely sliced
2 tablespoons olive oil
2 bay leaves
½ teaspoon dried oregano
7 cups vegetable stock
Salt and black pepper
Instructions:
Place all ingredients except the salt and pepper into a large soup pan. Bring to a boil and then lower heat and simmer for approximately 1 hour. Stir occasionally to prevent lentils from sticking to pan. If soup thickens and lentils are still not tender, add a little extra vegetable stock.
Remove the bay leaves and add salt and pepper to taste. Serve the soup into warm bowls and serve with a whole wheat or seed roll.
Thursday, March 8, 2007
Spring Ahead with Melatonin-rich Cherries
Eating Melatonin-rich Cherries May Help Regulate Your Internal Time Clock After 'Losing' an Hour of Sleep
NEW YORK, March 5 /PRNewswire/ -- Our clocks may spring forward on
March 11, but our body's internal time clocks often take longer to adjust.
Experts say we may find help with a surprising source of melatonin:
cherries.
Melatonin is produced naturally by the body in small amounts and helps
regulate your sleep-wake cycle -- helping to induce sleepiness at night and wakefulness during the day. Recent studies have revealed that tart cherries are one of the few known food sources of melatonin. Tart cherries are the variety of cherries that are sold year-round as dried, frozen and juice.
"Even a slight increase in the melatonin level in the body can improve
the body's circadian rhythm or sleep patterns," said Russel J. Reiter,
Ph.D, a nutrition researcher at the University of Texas Health Science
Center and one of the world's leading authorities on melatonin. Reiter also is co-author of the book "Melatonin" (Bantam). "We've learned that
melatonin from food enters the bloodstream and binds to sites in the brain
where it helps restore the body's natural levels of melatonin, which can
help enhance the natural sleep process," said Reiter.
Beyond the benefits of resetting the body's internal time clock when we change our clocks, melatonin also may be helpful for treating jet lag for international travelers, for new parents who are up all night and for late-shift workers trying to adjust to a new schedule. Increasing melatonin also has been shown to help with sleep-onset insomnia in older adults with a melatonin deficiency.
"By age 30, blood levels of melatonin begin to decline and by age 60,
levels can be significantly lower, which may account for the sleep
disturbances that often occur with aging," Reiter said. "If eaten
regularly, tart cherries may help regulate the body's natural sleep cycle
and increase sleep efficiency, including decreasing the time it takes to
fall asleep."
Melatonin supplement pills have been heavily promoted in health food
stores, pharmacies and on the internet as a sleep aid. But Reiter and other experts suggest food sources of melatonin, such as cherries, may be a better alternative for boosting the body's own supply of melatonin.
Research conducted by Reiter and colleagues at the University of Texas
Health Science Center found that a handful of cherries contain more
melatonin than what is normally found in the blood. Cherries are believed
to be one of the most concentrated sources of melatonin. Bananas, corn and
oats supply melatonin but in considerably smaller amounts.
Increasing melatonin may do more than promote a restful sleep.
Melatonin is a potent antioxidant that has been extensively studied in
recent years for its role in reducing inflammation and fighting free
radicals in the body, which is linked to increased cancer risk.
A new study published in the journal Free Radical Research that was
conducted by Reiter and colleagues at the University of Granada in Spain
found that melatonin neutralizes the oxidative and inflammation process
caused by aging, thereby suggesting that melatonin may play a role in
delaying the effects of aging.
Based on the findings of this study, the authors suggest that daily
melatonin intake in humans from the age of 30 or 40 could potentially help
delay illnesses related to aging.
For more information on melatonin and cherries, visit www.ChooseCherries.com.
NEW YORK, March 5 /PRNewswire/ -- Our clocks may spring forward on
March 11, but our body's internal time clocks often take longer to adjust.
Experts say we may find help with a surprising source of melatonin:
cherries.
Melatonin is produced naturally by the body in small amounts and helps
regulate your sleep-wake cycle -- helping to induce sleepiness at night and wakefulness during the day. Recent studies have revealed that tart cherries are one of the few known food sources of melatonin. Tart cherries are the variety of cherries that are sold year-round as dried, frozen and juice.
"Even a slight increase in the melatonin level in the body can improve
the body's circadian rhythm or sleep patterns," said Russel J. Reiter,
Ph.D, a nutrition researcher at the University of Texas Health Science
Center and one of the world's leading authorities on melatonin. Reiter also is co-author of the book "Melatonin" (Bantam). "We've learned that
melatonin from food enters the bloodstream and binds to sites in the brain
where it helps restore the body's natural levels of melatonin, which can
help enhance the natural sleep process," said Reiter.
Beyond the benefits of resetting the body's internal time clock when we change our clocks, melatonin also may be helpful for treating jet lag for international travelers, for new parents who are up all night and for late-shift workers trying to adjust to a new schedule. Increasing melatonin also has been shown to help with sleep-onset insomnia in older adults with a melatonin deficiency.
"By age 30, blood levels of melatonin begin to decline and by age 60,
levels can be significantly lower, which may account for the sleep
disturbances that often occur with aging," Reiter said. "If eaten
regularly, tart cherries may help regulate the body's natural sleep cycle
and increase sleep efficiency, including decreasing the time it takes to
fall asleep."
Melatonin supplement pills have been heavily promoted in health food
stores, pharmacies and on the internet as a sleep aid. But Reiter and other experts suggest food sources of melatonin, such as cherries, may be a better alternative for boosting the body's own supply of melatonin.
Research conducted by Reiter and colleagues at the University of Texas
Health Science Center found that a handful of cherries contain more
melatonin than what is normally found in the blood. Cherries are believed
to be one of the most concentrated sources of melatonin. Bananas, corn and
oats supply melatonin but in considerably smaller amounts.
Increasing melatonin may do more than promote a restful sleep.
Melatonin is a potent antioxidant that has been extensively studied in
recent years for its role in reducing inflammation and fighting free
radicals in the body, which is linked to increased cancer risk.
A new study published in the journal Free Radical Research that was
conducted by Reiter and colleagues at the University of Granada in Spain
found that melatonin neutralizes the oxidative and inflammation process
caused by aging, thereby suggesting that melatonin may play a role in
delaying the effects of aging.
Based on the findings of this study, the authors suggest that daily
melatonin intake in humans from the age of 30 or 40 could potentially help
delay illnesses related to aging.
For more information on melatonin and cherries, visit www.ChooseCherries.com.
Cherry Oatmeal Muffins
Before you "spring ahead," get your melatonin here!
Cherry Oatmeal Muffins
Perfect for breakfast-on-the-run or lunchbox treats.
Ingredients:
1 cup old-fashioned or quick cooking oats, uncooked
1 cup all-purpose flour
1/2 cup firmly packed brown sugar
1 1/2 teaspoons baking powder
1/4 teaspoon ground nutmeg
3/4 cup buttermilk
1 egg, slightly beaten
1/4 cup vegetable oil
1 teaspoon almond extract
1 cup frozen tart cherries, Coarsely chopped
Granulated sugar (about 2 tablespoons)
Directions:
Put oats, flour, brown sugar, baking powder and nutmeg in a large mixing bowl; mix well. Combine buttermilk, egg, oil, and almond extract in a small bowl. Pour buttermilk mixture into oats mixture; stir just to moisten ingredients. Quickly stir in cherries (it is not necessary to thaw cherries before chopping and adding to batter.) Spray muffin pan with non-stick spray. Fill muffin-cups 2/3 full. Sprinkle with granulated sugar. Bake in a preheated 400 degree oven 15 to 20 minutes, or until golden brown. Makes 12 Muffins
Nutrition Info:
Nutrition Facts per muffin: 166 cal., 6 g total fat (1 g sat. fat), 25 g carbo., 19 mg chol., 3 g pro., 1 g fiber, 75 mg sodium. Daily RDA values: 2% vit. A, 0% vit. C, 6% calcium, 6% iron.
Recipe from www.ChooseCherries.com
Cherry Oatmeal Muffins
Perfect for breakfast-on-the-run or lunchbox treats.
Ingredients:
1 cup old-fashioned or quick cooking oats, uncooked
1 cup all-purpose flour
1/2 cup firmly packed brown sugar
1 1/2 teaspoons baking powder
1/4 teaspoon ground nutmeg
3/4 cup buttermilk
1 egg, slightly beaten
1/4 cup vegetable oil
1 teaspoon almond extract
1 cup frozen tart cherries, Coarsely chopped
Granulated sugar (about 2 tablespoons)
Directions:
Put oats, flour, brown sugar, baking powder and nutmeg in a large mixing bowl; mix well. Combine buttermilk, egg, oil, and almond extract in a small bowl. Pour buttermilk mixture into oats mixture; stir just to moisten ingredients. Quickly stir in cherries (it is not necessary to thaw cherries before chopping and adding to batter.) Spray muffin pan with non-stick spray. Fill muffin-cups 2/3 full. Sprinkle with granulated sugar. Bake in a preheated 400 degree oven 15 to 20 minutes, or until golden brown. Makes 12 Muffins
Nutrition Info:
Nutrition Facts per muffin: 166 cal., 6 g total fat (1 g sat. fat), 25 g carbo., 19 mg chol., 3 g pro., 1 g fiber, 75 mg sodium. Daily RDA values: 2% vit. A, 0% vit. C, 6% calcium, 6% iron.
Recipe from www.ChooseCherries.com
Thursday, March 1, 2007
Pineapple Banana Mama Smoothie
Half a pineapple, peeled and chopped
2 small bananas, peeled and chopped
1 peach, stoned and cut into quarters
Tip: It is really up to you whether or not you peel the fruit. If you’re using organic fruits then it’s a good idea to leave the peel on as it contains lots of vitamins and nutrients. If you’re using non-organic fruits, then it may be best to peel them before using.
Blend all the fruit until smooth and enjoy! For a healthier smoothie try throwing in a little spirulina powder or a few flax seeds before blending. These are great super foods that you can find at your local health food store.
Fruit Facts:
Pineapples are great sources of thiamine and riboflavin which help produce energy. If you need a boost, pineapple is a good choice. Pineapples are also high in vitamin C.
Bananas are rich in potassium, great for lowering high blood pressure. Perfect at the end of a stressful day.
Peaches are a good source of vitamin C and are great for removing toxins from the body.
2 small bananas, peeled and chopped
1 peach, stoned and cut into quarters
Tip: It is really up to you whether or not you peel the fruit. If you’re using organic fruits then it’s a good idea to leave the peel on as it contains lots of vitamins and nutrients. If you’re using non-organic fruits, then it may be best to peel them before using.
Blend all the fruit until smooth and enjoy! For a healthier smoothie try throwing in a little spirulina powder or a few flax seeds before blending. These are great super foods that you can find at your local health food store.
Fruit Facts:
Pineapples are great sources of thiamine and riboflavin which help produce energy. If you need a boost, pineapple is a good choice. Pineapples are also high in vitamin C.
Bananas are rich in potassium, great for lowering high blood pressure. Perfect at the end of a stressful day.
Peaches are a good source of vitamin C and are great for removing toxins from the body.
Four Exercises You Can Do at Your Desk
If you’re reading this, you are probably sitting at a desk – and you’ve probably been there awhile. It’s been a fairly recent development in human history that many of us sit at desks all day and aren’t up performing physical activity. The human body wasn’t designed to just sit around, which is partially why obesity and other health concerns related to physical inactivity have become such a problem. The good news is, being strapped to a desk all day doesn’t mean you can’t perform activities to stay healthy. Here are four simple exercises you can do to stay active without leaving the comfort of your cubicle.
Quick Cardio
In order to keep your heart healthy, you have to elevate your heart rate often. While it’s best to get it up and keep it up for at least 20 to 30 minutes, every little bit counts. If you have five minutes free during the day, that’s enough to get the blood pumping. Here’s a great way to get your blood moving without having to leave your chair. First, pump your arms up and down above your head for 30 seconds. Next, tap your feet rapidly back and forth like you’re trying to run in place. Now alternate these back and forth for about five minutes.
Arm Stretches
Stretching your arms and wrists is a great idea if you sit at a desk, typing at the computer all day. Here are some wrist and arm stretches that can be done quickly and easily, helping to relieve stress and avoid all-too-common repetitive motion injuries. First, extend your arm in front of you with your wrist bent back so your palm is facing out. Use the other arm to pull back your hand; you should be able to feel your whole arm stretching out. After repeating this exercise with both arms, press your palms firmly together in front of you. Be sure to keep your elbows bent and lifted. Bend your wrists back and forth, pushing with your hands.
Leg Lifts
Constantly staying in the same position all day, whether sitting or standing, can be damaging to your legs. This simple exercise will help increase leg circulation and improve the health of your legs. While sitting in your chair, simply extend one leg until it is straight. Hold, then return it back to the floor. Continue this exercise for a few minutes, alternating legs. Lift one leg a few inches off the floor while keeping your knees bent. Again, you should hold and release, then repeat for a few minutes with both legs.
Back Stretches
Sitting or standing on your legs all day can not only damage your legs, it can be murder on your back. The best way to relieve back pain at work actually takes no extra time out of your day, it just requires a bit of concentration. Just make sure you use proper posture throughout the day. Sitting straight up in your chair all day without slouching can cause long term relief of pain. If you need temporary relief of back pain, simply arch your back by pulling your stomach forward and bending your shoulders back. Another great way to stretch your back is to keep your lower body facing forward in your chair while turning around with your upper body.
While these exercises aren’t going to give you a killer body, they will help you feel better and make you healthier. So whether your office is at work or at home, remember to take an occasional break to fit in exercise, even if it is while you’re still sitting at your desk.
Quick Cardio
In order to keep your heart healthy, you have to elevate your heart rate often. While it’s best to get it up and keep it up for at least 20 to 30 minutes, every little bit counts. If you have five minutes free during the day, that’s enough to get the blood pumping. Here’s a great way to get your blood moving without having to leave your chair. First, pump your arms up and down above your head for 30 seconds. Next, tap your feet rapidly back and forth like you’re trying to run in place. Now alternate these back and forth for about five minutes.
Arm Stretches
Stretching your arms and wrists is a great idea if you sit at a desk, typing at the computer all day. Here are some wrist and arm stretches that can be done quickly and easily, helping to relieve stress and avoid all-too-common repetitive motion injuries. First, extend your arm in front of you with your wrist bent back so your palm is facing out. Use the other arm to pull back your hand; you should be able to feel your whole arm stretching out. After repeating this exercise with both arms, press your palms firmly together in front of you. Be sure to keep your elbows bent and lifted. Bend your wrists back and forth, pushing with your hands.
Leg Lifts
Constantly staying in the same position all day, whether sitting or standing, can be damaging to your legs. This simple exercise will help increase leg circulation and improve the health of your legs. While sitting in your chair, simply extend one leg until it is straight. Hold, then return it back to the floor. Continue this exercise for a few minutes, alternating legs. Lift one leg a few inches off the floor while keeping your knees bent. Again, you should hold and release, then repeat for a few minutes with both legs.
Back Stretches
Sitting or standing on your legs all day can not only damage your legs, it can be murder on your back. The best way to relieve back pain at work actually takes no extra time out of your day, it just requires a bit of concentration. Just make sure you use proper posture throughout the day. Sitting straight up in your chair all day without slouching can cause long term relief of pain. If you need temporary relief of back pain, simply arch your back by pulling your stomach forward and bending your shoulders back. Another great way to stretch your back is to keep your lower body facing forward in your chair while turning around with your upper body.
While these exercises aren’t going to give you a killer body, they will help you feel better and make you healthier. So whether your office is at work or at home, remember to take an occasional break to fit in exercise, even if it is while you’re still sitting at your desk.
Omega-3 Fatty Acids: Why Fish Oil is Good for Your Heart Health
Cardiovascular disease is a big problem in this country. With obesity and diabetes throughout the population at staggering highs, cardiovascular disease is more prevalent. Clogged arteries are leading to strokes and death. Plaque-riddled coronary arteries are leading to thromboses and heart attacks. Research shows that controlling the diet is the best way to reduce a person’s risk for these types of health problems.
In the past decade, researchers have been studying fish consumption and the benefits it brings to the body. Fish and fish oils have been shown to decrease the negative effects of cardiovascular disease on the human body. The way this has been done is through the consumption of omega-3 fatty acids. But what are omega-3 fatty acids and how do they help to treat patients with cardiovascular disease and those with risk factors for cardiovascular disease? Read on.
Omega-3 fatty acids are found naturally in fish, their oils, and plants sources, such as flaxseed, canola, soybeans, and the oils of each. There are three types of omega-3 fatty acids: docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), and alpha linolenic acid (LNA). DHA and EPA have the most benefit on the heart and its health. LNA is found mainly in plant sources. DHA and EPA are found in fish that are have a high fat content, but low saturated fat content. These fish, the recommended ones, include mackerel, salmon, trout, and tuna.
The recommended dose of omega-3 fatty acids is at least two to three days a week from natural sources such as those named above. Consuming fish and plant sources on a regular basis seems to reduce the risk of that person developing the precursors to cardiovascular disease and its related conditions. Change in diet alone may be enough if you have never been diagnosed with any heart-related abnormalities.
For those individuals with a history of cardiovascular disease, fish consumption is recommended. Depending on how advanced their condition, supplements of DHA and EPA may be prescribed by the doctor. As with any supplements, make sure that you get the doctor’s okay before taking them, because they could do more harm than good if too much is used.
Research shows that with increased consumption of omega-3 fatty acids in fish and fish oil:
- The incidence of blood clots causing sudden heart attacks is decreased.
- Blood pressure lowers.
- Arterial plaque growth is retarded.
- The level of triglycerides in the blood is lowered.
- The incidence of cardiac arrhythmias is decreased.
More research still needs to be done to investigate any other properties of omega-3 fatty acids on the body, but for now we know that fish and fish oil certainly appear to help keep the heart pumping and the blood flowing. So make sure you get your two 3-ounce servings of fish per week or consider taking a fish oil supplement regularly. Your heart will thank you for it.
In the past decade, researchers have been studying fish consumption and the benefits it brings to the body. Fish and fish oils have been shown to decrease the negative effects of cardiovascular disease on the human body. The way this has been done is through the consumption of omega-3 fatty acids. But what are omega-3 fatty acids and how do they help to treat patients with cardiovascular disease and those with risk factors for cardiovascular disease? Read on.
Omega-3 fatty acids are found naturally in fish, their oils, and plants sources, such as flaxseed, canola, soybeans, and the oils of each. There are three types of omega-3 fatty acids: docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), and alpha linolenic acid (LNA). DHA and EPA have the most benefit on the heart and its health. LNA is found mainly in plant sources. DHA and EPA are found in fish that are have a high fat content, but low saturated fat content. These fish, the recommended ones, include mackerel, salmon, trout, and tuna.
The recommended dose of omega-3 fatty acids is at least two to three days a week from natural sources such as those named above. Consuming fish and plant sources on a regular basis seems to reduce the risk of that person developing the precursors to cardiovascular disease and its related conditions. Change in diet alone may be enough if you have never been diagnosed with any heart-related abnormalities.
For those individuals with a history of cardiovascular disease, fish consumption is recommended. Depending on how advanced their condition, supplements of DHA and EPA may be prescribed by the doctor. As with any supplements, make sure that you get the doctor’s okay before taking them, because they could do more harm than good if too much is used.
Research shows that with increased consumption of omega-3 fatty acids in fish and fish oil:
- The incidence of blood clots causing sudden heart attacks is decreased.
- Blood pressure lowers.
- Arterial plaque growth is retarded.
- The level of triglycerides in the blood is lowered.
- The incidence of cardiac arrhythmias is decreased.
More research still needs to be done to investigate any other properties of omega-3 fatty acids on the body, but for now we know that fish and fish oil certainly appear to help keep the heart pumping and the blood flowing. So make sure you get your two 3-ounce servings of fish per week or consider taking a fish oil supplement regularly. Your heart will thank you for it.
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