The Maligned Potato: Respect At Last?

Ah, the poor, maligned potato! Beaten up by dieters (especially the low-carb variety), nutritionists and other experts as being "ok in moderation", the potato may at long last be gaining some respect in the scientific community.

From an article in Science Daily ("Transgenic Potato Confers Immunity: Vegetables Or Fruit Could Replace Vaccine And Needles"), we find that the potato could be used to help keep us health.

We quote from the article:

"Transgenic potatoes engineered to generate an immune response to E.coli infection have passed their first test in human beings. In the May issue of the journal Nature Medicine, Carol Tacket, MD, professor at the University of Maryland School of Medicine, and colleagues report successful results of their first human clinical trial of the transgenic vegetablesdeveloped at the Boyce Thompson Institute for Plant Research, affiliated with Cornell University in Ithaca, NY. Fed to healthy human volunteers at the University of Maryland Center for Vaccine Development, potatoes genetically engineered to contain a gene from the E.coli bacteria produced antibodies in the blood and in the mucosal lining of the intestines. Volunteers who ate garden-variety potatoes in the randomized, double-blind trial showed no immune response.

"It is truly remarkable to think that you could eat a potato that has an extra protein and produce antibodies against a bacterial pathogen," Tacket remarks, "but that is exactly what happened." She calls transgenic plants "a new strategy for development of safe and inexpensive vaccines against diseases such as tetanus, diphtheria and hepatitis B. Oral vaccines in edible plants offer hope of a more practical means of implementing universal vaccination programs for the developing world.""

The article goes on to say that the testers were all volunteers who tolerated the potatoes well with no other problems.

Could this be an answer to helping rid third world countries of certain diseases and maladies?

Who know...more research will follow but the initial reports are encouraging.

Take that, Adkins.

Seasonal Produce: You Can't Beat the Flavor or the Price

When it comes to selecting fresh produce, it's all too easy to get into a rut. With the globalization of agriculture, seasonal fruit and vegetables are a thing of the past. Fresh produce can be flown into our local supermarkets from around the world, and we are no longer exposed to the seasonal limitations imposed by Mother Nature. Strawberries in January? No problem! Oranges in July? Ditto!

Those who advocate buying and eating only locally grown fresh fruit and vegetables often speak from a position of reducing carbon emissions from planes, trains, and trucks used to transport produce around the world. Others buy locally because they want to reduce our dependence on big agribusiness and instead support small farms near where they live. While both viewpoints are valid, there are four other great arguments for buying and cooking vegetables and fruits that are grown locally: diversity, flavor, price, and nutrition.

Diversity

When produce is available year-round, we tend not to experiment with seasonal fresh fruit and vegetables. If zucchini is always front and center, we can easily overlook the pattypan and yellow crookneck summer squashes, or the dense butternut and acorn squashes of the winter. Similarly, why try persimmons, kiwifruit, or quince if seedless grapes are easy to buy and always available? Eating seasonal produce not only creates an awareness of the shifting seasons, but also challenges us to expand our culinary horizons and try new techniques for cooking vegetables.

Flavor

Although many of us grew up and live far from agricultural areas, anyone who has ever plucked an apricot from a tree and tasted the warmth of the sun along with the sweet juiciness of the fruit knows that seasonal produce has exponentially more flavor than fruit and vegetables that are flown in and stored in produce warehouses. There is much chest thumping and lamenting about how Americans don't eat enough fresh fruit and vegetables, but few acknowledge that flavor is all too often sacrificed for the sake of appearance. In many instances, strains are cultivated for their ability to withstand transport and for a uniform appearance; in other cases, transport times dictate that fruits have to be plucked when they're green, preventing them from developing the full-bodied flavor that nature intended. Just think - when was the last time you enjoyed the tender juiciness of a vine-ripened tomato or the succulence of a ripe pineapple just off the plant?

Price

When compared with pre-packaged foods and snacks, fresh fruit and vegetables are always a bargain. Nonetheless, seasonal produce is even less expensive than that which is flown in from halfway around the world. Patronize a local farmer's market, and you not only get produce bursting with flavor, but you can also buy it at a fraction of the cost of your local supermarket.

Nutrition

Science is beginning to substantiate what local food aficionados have long felt: plant-ripened produce has more nutrients than produce that is picked before it's ripe and transported. Fresh fruits and vegetables are already jam-packed with nutrition, but why not get an extra kick by eating seasonally and locally?

The rationale for eating seasonal and locally grown produce is varied, but whichever way you look at it, fresh produce can't be beat.

Quick And Easy Way To Figure Out If It Is Junk Food

This article was written to answer many of the most frequently asked questions on this topic. I hope you find information helpful. Unless we really love cooking or plan and prepare ahead with our meals, we can fall victim to the easy way out - fast food or junk food.

Here is a story; could it be you? The weekend is here and you think you now have a couple of days to relax. Saturday morning - you make the coffee to start the day and then you're off shopping. You get back just before lunch and discover that you have to get the kids to their hockey practise. Too late for a healthy lunch, by the time they are organized it will be time to go. So you pick up a hamburger on the way. Traffic is a nightmare. By the time you put your feet up, you find it is time to get the kids. It's almost supper time and you're really tired now and you're in no mood to prepare a meal so you pick up pizzas from a well-known fast food outlet. Sunday and time to prepare brunch and you go downhill from there so you pick up some chicken with chips and some salad...

So what is a good diet? One which contains the nutrients your body needs in the correct amounts. That is the key to a healthy lifestyle. The main things your body needs from food are proteins (for growth and repair), carbohydrates (for energy), fats (gives a store of energy and the fatty layer protects and insulates your body from impacts and temperature loss), vitamins (for good health), minerals (for the correct functioning of your body systems) fibre (aids digestion and production of faeces) and water (70% or so of the body is water).

Does the hamburger provide all the things your body needs? Does it supply the nutrients you need? The answer is yes. The burger itself contains some meat, so there is the protein, some minerals and fat, the burger also contains fillers and those, plus the burger bun provides carbohydrate. The salad that comes with the burger meal provides fibre, water, vitamins and minerals. The fries provide more fat and carbohydrate and the main bulk of the water comes from the drink. To our surprise, the burger meals do provide all you need!

The problem is with the quantities of these nutrients. There is usually way too much fat and carbohydrate compared with the other nutrients. There is very little fibre. The vitamin and mineral proportions are low, unless you have a shake with the meal, which will increase the proportion of dairy product based minerals such as calcium. Now you need to make sure your next meal makes up for this out of balance meal. For your evening meal you should eat a low fat, high fibre meal, plenty of vegetables cooked lightly or eaten raw so as not to destroy the vitamins. If you must eat between meals, snack on fruit or vegetables.

Another issue is the use of additives. For example, the addition of salt improves the flavour of food so naturally manufacturers put it in so eating processed food increases your salt levels - increases blood pressure and leads to heart problems. A little salt is necessary; it provides your body with the mineral sodium which is needed in small quantities. Preservatives are another issue here. In small quantities, these are not supposed to be harmful. Do you eat processed food all of the time? This is something for you to think about because you are really causing great harm to your body.

Antioxidants are so important. They help to prevent damage to the cells of your body, damage that can lead to cells becoming cancerous. Teas are a very good source of antioxidants. Ordinary (black) tea provides some but a lot of the beneficial constituents are lost during the fermentation process. Unprocessed, pure organic teas like Green Tea or Oolong (the latter is only partly fermented) are the best. So instead of coffee in the morning, try tea, because it is more beneficial. Tea also contains the caffeine, but not as much as in coffee. You might have to drink more but think of the extra benefits to your health. Also, Green tea is thought to inhibit the absorption of cholesterol. The high levels of animal fats in burgers inevitably mean more cholesterol so there is another good reason for switching from coffee.

Simple changes to your diet can make your hectic lifestyle more healthy. Enjoy the odd burger or other fast food; just compensate healthier foods for the rest of the day.

I must say, a system that works very well for me is when I am making meals, cook extra and freeze them. When I come home tired, I just get the individual meals out of the freezer, heat them up and in minutes I'm eating a super meal. It's even faster than fast food and tastes better too!

Thank you for joining us. We hope you have a look around while you're here.

Produce: The Roots of Good Health

Even if we roll our eyes when we hear it, "Eat your veggies" is a maxim that we'd be well advised to heed. Our mothers and grandmothers instinctively knew that fresh fruit and vegetables were good for us, and science has reinforced the value of fresh produce in keeping our bodies in peak condition. Nevertheless, we often skimp on eating root vegetables, either because they seem boring or we don't know how to best prepare them. These nutrition-packed powerhouses are worth a second look, though. Here's an overview that will hopefully inspire you to reach for the roots when you're in the produce section of your grocery store. Captivating Carrots Oh, the ubiquitous carrot. Baby carrots are peeled, washed, and sealed in plastic bags for a no-fuss, no-muss snack. But carrots aren't given credit for their variety or versatility. For example, not all carrots are orange. The next time you want to experiment, be on the lookout for white, yellow, red, and even purple carrots. They can be used in recipes, or to add vibrant color to your plates. Speaking of recipes, carrots can be more than an afterthought for a salad or to enrich and add flavor to broths. Carrots give breads, muffins, and cakes a wonderful moistness, texture, and flavor, and cold carrot soup can be a refreshing taste treat on a hot summer day. Throw grated carrots, cream cheese, and grated onion into a food processor and spread on toast points for a delicious appetizer. Step into the future with a carrot mousse or flashback to the past with pickled carrots. Let your imagination fly and you'll rediscover these colorful treasures. Radical Rutabagas and Tasty Turnips Although the Finns and Swedes cook rutabagas with aplomb, the rutabaga and turnip aren't in most Americans repertoires when it comes to cooking vegetables. Sure, turnip greens are a staple of the delicious cuisine of the South, but what to do with the root? Rutabagas are actually a cross between turnips and cabbages, although they are most often used like a turnip in cooking. Either rutabagas or turnips can be cooked and added to mashed potatoes to enhance their flavor and nutrition. Try turnip custard, or combine apples and rutabagas for a delicious baked casserole. Use rutabagas in a spice cake or bread, or make a seasoned puree and serve it with a meat dish. Hearty Jicama Like the carrot, the jicama is often relegated to the salad bar. But this sweet, starchy, and refreshing root vegetable is a wonderful addition to stir-fry or potato salad. Much of jicama's appeal is its unique crunchy texture, so grate it, cube it, or julienne it to add zazz to cold dishes. Toss jalapeno with vinegar, cilantro, and jalapeno, and then place grilled shrimp over a bed of jicama. Delectable! Other Nutrition-Packed Roots When visiting the fresh produce section of your grocery store, don't overlook other roots that have taken a back seat to other fresh fruit and vegetables. Beets, parsnips, and radishes also offer culinary delights, so embrace their versatility and their ability to get you excited about eating your veggies!

Five "Health Foods" That May Be Making You Sick!

There are many of us who are dieting and trying to live a healthy lifestyle. We exercise and go out of our way to eat the best foods we can. Most of us already know that trans-fats, white sugar and white flour are not the best health choices, especially if we want to keep our weight down.

Unfortunately some of the very foods that we think are healthy are ones that can cause a lot of trouble for our bodies, and even make us ill. Below is a list of some surprisingly unhealthy “health foods.”


Artificial Sweeteners
Many people who are dieting, whether it is low calorie or low carb diets, will opt for beverages with artificial sweeteners instead of sugar. Admittedly sugar is certainly a troublemaker and should be avoided, but artificial sweeteners are actually worse for you and could even be dangerous to your health.

All the artificial sweeteners are bad, but one of the worst sweeteners for us is NutraSweet (Equal, aspartame). There are over 92 different health related side effects associated with aspartame consumption, including brain tumors, birth defects, diabetes, emotional disorders and epilepsy/seizures. There are more adverse reactions to NutraSweet reported to the FDA than all other foods and additives combined.

A much better alternative to chemically derived sweeteners is stevia, which comes from a plant. It has been used for centuries with no know side effects. It can be purchased in most health food stores in the United States.


Sports Drinks
Although marketers would have us believe that sports drinks are what the body needs when exercising heavily, the truth is that sports drinks are filled with sugar (sucrose, glucose, and fructose) and salt (potassium and sodium) as well as artificial flavorings and colorings. Add a little salt to Cool-Aid and you have about the same thing. You would be much better off drinking spring water or diluted freshly squeezed juices while exercising.


Most Energy and Sports Bars
Most sports and bars are also filled with things that are not the best for our bodies, and are little better than candy bars. Many of them contain sugar or artificial sweeteners, chemicals, preservatives, and synthetic nutrients. Check the ingredients before you buy an energy bar. Try to find one that is made with whole foods, such as oats and flax seeds, fruits, and natural sweeteners.


Soy Products
This is one of the most surprising ones of all, after all soy has been used for countless generations in Asia. But the way we now use soy is very different than the way the Asians have traditionally used it. The ancient Asians knew that the soybean was hard to digest, so they had extensive fermenting processes that broke down most of the indigestible components, making it much healthier to eat. Examples of this would be products like soy sauce, tempeh, and miso. These were used in small amounts as condiments and flavorings, not as a meat replacement.

But the way we use soy as a meat alternative (texturized vegetable protein or TVP) can be very unhealthy, since soy contains large amounts of toxins or anti-nutrients. Some of the problems the anti-nutrients in soybeans cause are conditions of the pancreas, cancer and thyroid problems. Soybeans also can block the body’s absorption of essential minerals.


Granola (and Other Unprepared Grains)
For the last 30-40 years granola has been synonymous with heath food. But eating unprepared grains, or grains that have not been soaked, fermented or sprouted, has only come about in the last 50-100 years. People who lived before our time understood that unprepared grains could cause dietary distress.

There are anti-nutrients in grains (like there are in soybeans), such as phytic acid and enzyme inhibitors, that make them harder to digest. These antinutrients can cause serious problems like Crohn's disease, colitis, and even mental disorders. Our failure to prepare our grains properly is one of the reasons that celactic disease is so prevalent now.

So, stay away from the granola. Oatmeal is an excellent addition to our diets, but use whole rolled oats (not instant) and soak them overnight before boiling them for breakfast. Go to our recipe blog at http://coconut-recipes.blogspot.com for a good recipe for coconut oatmeal.

Good breads to eat are those that have properly prepared grains, including whole grain sourdough and sprouted grain breads. You can usually find these in specialty grocery stores and health food stores.


If you are trying to lose weight and/or eat healthier, remember that just because a company markets a “healthy” product well or a health food store sells it, it doesn’t mean that it is really healthy for you. Do some research before you grab that sports bar, or better yet, reach for an organic apple, cherries, or some other natural (not processed) food. Your body will thank you and reward you for it.

Five "Health Foods" That May Be Making You Sick!

There are many of us who are dieting and trying to live a healthy lifestyle. We exercise and go out of our way to eat the best foods we can. Most of us already know that trans-fats, white sugar and white flour are not the best health choices, especially if we want to keep our weight down.

Unfortunately some of the very foods that we think are healthy are ones that can cause a lot of trouble for our bodies, and even make us ill. Below is a list of some surprisingly unhealthy “health foods.”


Artificial Sweeteners
Many people who are dieting, whether it is low calorie or low carb diets, will opt for beverages with artificial sweeteners instead of sugar. Admittedly sugar is certainly a troublemaker and should be avoided, but artificial sweeteners are actually worse for you and could even be dangerous to your health.

All the artificial sweeteners are bad, but one of the worst sweeteners for us is NutraSweet (Equal, aspartame). There are over 92 different health related side effects associated with aspartame consumption, including brain tumors, birth defects, diabetes, emotional disorders and epilepsy/seizures. There are more adverse reactions to NutraSweet reported to the FDA than all other foods and additives combined.

A much better alternative to chemically derived sweeteners is stevia, which comes from a plant. It has been used for centuries with no know side effects. It can be purchased in most health food stores in the United States.


Sports Drinks
Although marketers would have us believe that sports drinks are what the body needs when exercising heavily, the truth is that sports drinks are filled with sugar (sucrose, glucose, and fructose) and salt (potassium and sodium) as well as artificial flavorings and colorings. Add a little salt to Cool-Aid and you have about the same thing. You would be much better off drinking spring water or diluted freshly squeezed juices while exercising.


Most Energy and Sports Bars
Most sports and bars are also filled with things that are not the best for our bodies, and are little better than candy bars. Many of them contain sugar or artificial sweeteners, chemicals, preservatives, and synthetic nutrients. Check the ingredients before you buy an energy bar. Try to find one that is made with whole foods, such as oats and flax seeds, fruits, and natural sweeteners.


Soy Products
This is one of the most surprising ones of all, after all soy has been used for countless generations in Asia. But the way we now use soy is very different than the way the Asians have traditionally used it. The ancient Asians knew that the soybean was hard to digest, so they had extensive fermenting processes that broke down most of the indigestible components, making it much healthier to eat. Examples of this would be products like soy sauce, tempeh, and miso. These were used in small amounts as condiments and flavorings, not as a meat replacement.

But the way we use soy as a meat alternative (texturized vegetable protein or TVP) can be very unhealthy, since soy contains large amounts of toxins or anti-nutrients. Some of the problems the anti-nutrients in soybeans cause are conditions of the pancreas, cancer and thyroid problems. Soybeans also can block the body’s absorption of essential minerals.


Granola (and Other Unprepared Grains)
For the last 30-40 years granola has been synonymous with heath food. But eating unprepared grains, or grains that have not been soaked, fermented or sprouted, has only come about in the last 50-100 years. People who lived before our time understood that unprepared grains could cause dietary distress.

There are anti-nutrients in grains (like there are in soybeans), such as phytic acid and enzyme inhibitors, that make them harder to digest. These antinutrients can cause serious problems like Crohn's disease, colitis, and even mental disorders. Our failure to prepare our grains properly is one of the reasons that celactic disease is so prevalent now.

So, stay away from the granola. Oatmeal is an excellent addition to our diets, but use whole rolled oats (not instant) and soak them overnight before boiling them for breakfast. Go to our recipe blog at http://coconut-recipes.blogspot.com for a good recipe for coconut oatmeal.

Good breads to eat are those that have properly prepared grains, including whole grain sourdough and sprouted grain breads. You can usually find these in specialty grocery stores and health food stores.


If you are trying to lose weight and/or eat healthier, remember that just because a company markets a “healthy” product well or a health food store sells it, it doesn’t mean that it is really healthy for you. Do some research before you grab that sports bar, or better yet, reach for an organic apple, cherries, or some other natural (not processed) food. Your body will thank you and reward you for it.

Mercury Content Of Fish

We all know that adding fish to our diets can help increase our body’s ability to repair itself, as well as its ability to burn body fat and keep our energy up, but it’s important to choose fish that’s also going to improve your health as opposed to silently poisoning you… Being exposed to too much mercury can cause memory loss, tremors, neurological difficulties, advanced aging, decreased immune functions, and death. But how is all this mercury getting into our body? Well here are the top 4 places that contribute to the levels of mercury in our body (not in any specific order): Vaccines (past and present) Dental fillings The environment And Fish We’re going to focus on fish right now because that’s the prime source of mercury in our diets. When coal is burned, inorganic mercury is released into the air and eventually ends up in our lakes, rivers and oceans. There, bacteria mixes with it and transforms it into methylmercury which is easily absorbed by fish (especially large or fatty fish), and is also easily absorbed by us when we eat those fish. The good new is that our most recent studies indicate that the human body naturally rids itself of mercury over time – assuming we stop ingesting it long enough for our body to do what it was made to do, and to help the process here’s a list of fish that naturally have a low, medium and high level of mercury: High mercury: Mercury levels differ from one species of fish to the next. This is due to factors such as type of fish, size, location, habitat, diet and age. Fish that are predatory (eat other fish) are large and at the top of the food chain, and so tend to contain more mercury. Fish that contain higher levels of mercury include: Shark Ray Swordfish Barramundi Gemfish Orange roughy Ling Canned or fresh tuna Mackerel Grouper Tilefish Chilean sea bass Moderate mercury: Alaskan halibut, black cod, blue (Gulf Coast) crab, dungeness crab, Eastern oysters, mahimahi, blue mussels, pollack. Low mercury: Anchovies, Arctic char, crawfish, Pacific flounder, herring, king crab, sanddabs, scallops, Pacific sole; tilapia, wild Alaska and Pacific salmon; farmed catfish, clams, striped bass, and sturgeon.

Lunch Means So Much More Than Fast Food

Lunch is the forgotten stepchild of the meal day. We spend a fair amount of energy planning dinner, and we (sometimes begrudgingly) spend some energy making sure we eat breakfast. But more than one of us has looked at the clock at noon, realized we are hungry and then scarfed down whatever was available and easy. Too often, that means fast food, vending machine food or – for some people – nothing at all. And this is truly unfortunate. Nutrition experts tell us again and again that eating three meals and two snacks a day is the surest path to good nutrition and a balanced diet. And even if you are eating lunch, a hamburger and fries doesn’t get you very far on the path to good nutrition. So, how do you change this? Lunch is a tough one for people who work outside the home. Sure, you can pack leftovers from dinner, but what if there aren’t any or you didn’t like dinner in the first place? Making a sandwich and adding some fruit sounds easy, but that’s just one more thing to do in the morning and if you’re in a rush, it’s one of the first chores you’ll discard. Here are some tips to bring lunch back into focus on busy weekdays: *Do plan for leftovers, if possible. If you like what you’re making for dinner and think you wouldn’t mind having it for lunch tomorrow, set aside some before everyone else gets fed. Put it into the fridge and your family will never know a portion of the entree is missing. Best of all, you’ve already done the work. Add a piece of fruit and yogurt and there’s lunch tomorrow. *If you must have fast food, stay away from fries, most hamburgers, anything breaded and fried and most salads. Yes, I said salads. Sure, you’ll get some nutritional content from the lettuce and all the other goodies on the salad, but the dressing might have as much as 30 grams of fat in it, most of it saturated fat. Stick with light dressings or even keep a bottle of dressing in the fridge at work. Otherwise, stay away from fast food salads (and they’re never that good anyway). Try a grilled chicken sandwich, sans fries. *If you’re out and about running errands and get hungry, stop at 7-11, and grab a bottle of milk, some trail mix or a granola bar and a piece of fruit. It might not be gourmet, but it will get you through to a small snack later and then dinner. *Keep lunch items at work. There are many things you can keep in your desk that are shelf stable and still healthy. How about tuna packets and crackers? How about some fruit in its own juice? Nuts, trail mix and granola bars are all good choices. Stay away from sodium-laden canned soups and noodle bowls. Not only can they provide you with more than the maximum sodium you need for one day, they also won’t provide the complex carb and protein boost you need to get you through the afternoon and keep you from stalking the vending machine later for an unhealthy snack.

Can Pizza Actually Be Healthy For You?

This article may come as a surprise to you, especially if you follow a healthy and nutritious diet...

It's about pizza, the weakness of many people including me. I love pizza- always have. I make sure I eat it in moderation, but it's still one of my favorite foods.

Now there’s good news for pizza lovers.

According to Men's Health magazine, research concludes that pizza can be good for you. It’s important to point out, however, that we're talking about real pizza- not the kind you get from Pizza Hut, Dominoes or the frozen food section of your supermarket. By real, I mean pizza made with real crust, real tomato sauce and pure olive oil.

According to Men's Health, scientists writing in the European Journal of Clinical Nutrition found that eating pizza can reduce your risk of a heart attack. In a 4-year study of nearly 1,000 Italians, those who ate pizza at least once a week were 30 percent less likely to experience a heart attack than the folks who didn't partake of the pie.

This is contributed to pizza's cardio protective ingredients, including olive oil and tomato sauce. And here’s a way to make the pizza even healthier: top it with vegetables, part-skim cheese and use whole wheat crust. You’ll then have a meal that is actually good for you.

Can you get this kind of a pizza in a pizzeria? You might be able to find some that offer whole wheat crust, but I doubt you’ll find any that offer part-skim cheese. What you can do is buy the ingredients at your local grocery store and make the pizza yourself. Speaking from experience, this can be a fun thing!

Enjoy the experience of making your own pizza and savoring a nutritious meal. After all, feeding your body with nutritious meals is the number one thing you can do for better health.

Can Fast Food Be Healthy?

It is possible for people to make healthy food choices even if they only have a short time in which to prepare their meals. The first thing to realize is that it is often that healthy choices do not always mean a need for two-hour meals. A person can choose healthy foods that are quick and easy to prepare at home or to pickup from a takeout place. Cities often provide restaurant guides in their telephone books that display full-page menus indicating what a particular restaurant or drive-thru offers. Many of these food vendors now include healthy alternatives to their usual fast-food selection.

At places like McDonald’s and Hardee’s, it is possible to find consumers who are concerned about their carbohydrate consumption. This has prompted the restaurants to provide other options in their hamburger choices. Hamburgers can be ordered without the bun, for example, and fruit and yogurt are included on the menu along with fresh salads. Many restaurants provide salad choices either as side orders or as complete meals. Often, a salad of fresh vegetables with chopped ham, roast beef or chicken is more attractive than regular menu items. Salads are especially appealing in the summer months because they are lighter on the digestive system.

Restaurants that feature foods in season cultivated by local farmers offer very healthy and affordable choices. Some of these kinds of restaurants will create their own recipes for healthy food options. This provides the consumer with a totally new choice and encourages them to visit the restaurant again.

If home preparation of food is preferred, the options for healthy choices increase. Visiting a local grocery store or supermarket emphasizes the number of healthy choices that are available. Fresh fruits and vegetables are more varied than ever before due to improvements in transportation and preservation methods. All types of cuisine can be prepared quickly because of the choices of fresh goods rather than frozen foods. There are numerous choices among frozen foods as well. The demand for healthy frozen dinners and other meals has increased along with demands for more variety in frozen food offerings. Any frozen food aisle in any supermarket will show as many healthy food options and poor choices. The decision is up to the individual.

People can either choose to eat a healthy diet or an unhealthy one. Time and availability of healthy choices are no longer problems for a person who is trying to eat better and healthier foods.

Produce Powerhouses: Fruit and Vegetables that Pack a Nutritional Punch

Everyone knows that consuming fresh fruit and vegetables can help us lead long and healthy lives. But most people don't know that, when it comes to nutrition, all produce isn't created equal. Indeed, some fruit and vegetables are much more nutritionally dense than others. Given that we tend not to eat all of the fruit and veggies that we should, it's important to make sure that those we choose pack the biggest nutritional bang possible. Here are some that always come out on top: Vitamin A: When it comes to Vitamin A, which plays a critical role in many of the body's functions, including vision, bone growth, and the immune system, carrots always win the race. A half-cup of carrot juice provides 450% of the recommended daily allowance (RDA) of Vitamin A; one raw carrot will give you 175% of the RDA. Spinach, kale, cantaloupe, pumpkin, and apricots come in a respectable, though distant, second. There's only one food that beats out carrots: beef liver. Really, which would you rather have? Vitamin B6: To a large extent, Americans get most of their B vitamins from fortified cereals. The Vitamin B group is critical to many cell functions, and is instrumental in, for example, carrying oxygen to tissues. Good sources of Vitamin B6 include potatoes (35% RDA) and bananas (34% RDA). Folate, another B vitamin, can be found in spinach, asparagus, mustard greens, green peas, and broccoli. Vitamin E: Vitamin E is known for its antioxidant properties and protects cells from the effects of free radicals. Spinach and other leafy green vegetables, broccoli, kiwifruit, and mango are all good sources of Vitamin E. Iron: This abundant metal is critical in delivering oxygen to tissues, as well as in cell growth. Legumes (like beans and lentils) are great sources of iron, as is spinach. Popeye needed to keep the blood flowing to his muscles, right? Magnesium: About half of the body's magnesium is in the bones, but the other half helps keeps organs functioning smoothly, the metabolism humming along, and tissues healthy. When it comes to fresh produce and magnesium, the greener the better. That's because the molecules that give green vegetables their color contain magnesium. However, bananas, potatoes, and avocados also contain magnesium. Vitamin C: Vitamin C is crucial for a healthy metabolism and is has wonderful antioxidant properties. Although we often association the vitamin with citrus fruits like oranges, there are many other fresh fruit and vegetables that have higher concentrations of Vitamin C. Guava, red peppers, and blackberries are wonderful sources of Vitamin C, as are broccoli and kiwifruit. It's important to keep in mind that, if you want to get the most vitamins and minerals from your produce, you should eat it raw. Cooking vegetables drastically reduces their nutritional content, so if you must cook them, try stir-frying or steaming. Likewise, because many nutrients sit close to the skins of vegetables, try to avoid peeling them. Instead, give them a quick scrub with a veggie brush and some water, and eat the skins and all.

Begin By Eating Breakfast

You have probably witnessed that eating a healthy breakfast can save you from cravings later during the day and can actually assist your effort in loosing the excess weight you have been carrying around for some time now. But, as time has lately been considered a luxury not many people have during the day and especially during a busy weekday morning, starting the day off with eating a healthy breakfast is now a lost nutritional practice. Between battling work problems and prepare ourselves for another demanding day, we have forgotten to pay attention to the most important meal of the day and usually try to find time to squeeze in a cup of milk or in best cases a whole bowl of cereals. The contemporary fast-paced world has directed people to become superheroes, managing double of even triple careers, but forgetting to manage their own daily food intake. If you think that your body is the only instrument you have to continue performing all the tasks you want, perhaps it is time to pay attention to its nutritional needs and fulfill them accordingly.

But it is more convincing to start our argument from the beginning. Millions of people who skip breakfast and have never invested time in researching the consequences of their act, usually wonder why do experts regard breakfast as the most important meal of the day and how come it is still the most important meal of the day, surpassing the nutritional value of a healthy lunch or even dinner. However, for millions others who do eat a healthy breakfast, their secret to good health lies within this first day's meal. So, it is vital for you to understand why eating breakfast is crucial for your overall heath. While you are sleeping, your body continues to perform its functions and thus consuming resources, but in a lower rate than when you are awake since your metabolism slows down to compensate for the decreased energy needs. After waking up in the morning, because your body does not have enough time to return to its normal state is still experiencing the decreased metabolism state which can be ceased with eating a healthy breakfast. That is actually why it has this particular name "break" the "fasting" process. Thus, a healthy breakfast will end the calorie conservation period and will allow your metabolism to increase to its normal levels. This is why when you actually eat in the morning you feel that your energy levels have increased and you are ready to begin your day's tasks. Moreover, for those of you who are dieting in order to loose weight, you should know that skipping breakfast will not save you from the calories you are trying to avoid. By deciding not to begin your day with a healthy intake, you are not allowing your body's metabolism to go back to its normal state and you actually loose a protein called "leptin" that has been discovered to keep your body working efficiently and thus loosing weight.

Since now you are familiar with the basics on metabolism and overnight fasting, you should concentrate on what your healthy breakfast should include. Avoid simple carbs and concentrate on consuming complex carbs, lean proteins and healthy fats. Whole wheat bread, cereals, white meats, eggs, low-fat dairy products, vegetables and fruits are excellent breakfast choices. Remember to eat small portions throughout the day, but not to exclude breakfast from your daily nutritional plan. Soon you will be grateful for waking up ten minutes earlier but at the end of the day you will have much more energy to spare and you will feel fitter and healthier all day long.

Top Tips For Good Nutrition This Thanksgiving

To many, good nutrition and thanksgiving dinner seem to cancel each other out. However it should be possible and even easy to make a nutritious meal that is a pleasure to share with friends and family. Here are a few tips to help you make your holiday meals healthy ones too.

Prepare a wide variety of foods. Traditional thanksgiving stories tell us of meals that contained wide varieties of dishes reflecting the backgrounds of the many people who came together for these meals and to give thanks. The nutritional benefit of eating from a wide variety of foods is you gain a wider variety of nutrients. Also, you are less likely to overload on a single type of food. If you don’t have time to prepare a large number of dishes, many grocery stores sell prepared dishes that you can add to the variety of dishes you’re cooking yourself. Gourmet grocery stores often prepare these dishes on site.

Try some simple recipes. Instead of making the obligatory green bean casserole with mushroom soup and fried onions, how about a simple green bean dish with a dash of sea salt? Substitute yams, cooked in butter with marshmallows and brown sugar, with a more simple preparation of yams. You may be surprised at how much people enjoy the taste of the original ingredients.

Be careful of portion sizes. An ideal meal is derived from all of the food groups and should include a wide variety of individual foods. Instead of loading up your plate with mashed potatoes, start with smaller portions of everything that has been prepared. If you would like a second helping, follow the same procedure. By eating from a wider variety of foods you will be providing your body with a more complex array of nutrients and you’ll be able to enjoy the many flavors as well.

Pace yourself. Unless you’re on call for surgery, you probably have a little time. Instead of jumping right into your second helping, consider a short intermission and burn some calories by helping out with the dishes. By eating more slowly, your body will give you signals when you are full. If there are leftovers you can always eat them later.

Thanksgiving is a time to be thankful for all of the things that we have. It is a time for us to remember and reflect on the things that are important in our lives that we so often take for granted. The sharing of a meal with friends and family is a wonderful event and is cherished by nearly all cultures. So take pleasure in the eating and the sharing of food but also consider the nourishment that food gives you and be thankful and give honor to the abundance which you have to share.

A Healthy Breakfast: Not An Impossible Mission

It’s a trite but true refrain that breakfast is the most important meal of the day. For most of us, it’s been about 12 hours since our last meal and our bodies need a good refueling. Yet, statistics show that as many at 50% of us don’t eat breakfast.

We’re too busy. We don’t like breakfast foods. We’re not hungry. We’re trying to lose weight.

Sad to say, none of those reasons are valid. There are many healthy breakfasts that can either be bought or made that are fast and even portable. There’s no law that says you have to eat breakfast foods for breakfast. You legitimately might not feel hungry in the morning, particularly if you aren’t accustomed to eating breakfast. But you should eat something, even if you make a fairly light choice, like fruit and yogurt. Trying to lose weight is the worst excuse of all. Study after study shows that people who skip breakfast end up eating more the rest of the day than people who eat a solid breakfast every morning.

So how do you get the magical mix of the right nutrients that will give you energy and send you healthfully into your day?

It’s not that hard, really. Spend a little bit of time thinking about what you like and then plan some healthy breakfasts. Here are some ideas to get you started:

* If you need something portable, the ever-popular smoothie is a good choice. Be careful when you purchase a smoothie at a shop, however, as some can have as many as 600 calories. You can purchase a good blender or smoothie maker to have at home and whip up your own smoothie in less time than it takes to stop at a smoothie store, and you’ll know exactly what’s in it.

* For an even faster breakfast, try making some breakfast burritos and keeping them in the freezer. You can use regular or whole-wheat tortillas, scrambled eggs (either whole, all whites, a mix, or an egg product), some veggies like peppers and onions, and soy sausage. These freeze beautifully. Pull one out, and while you’re pouring your coffee, it can be heating in the microwave. Add a banana or apple for on-the-go dining.

* Cereal is a fine breakfast, as long as it’s not the only thing you eat. Consider adding some banana or blueberries on top, or fixing it with soy milk for a healthy dairy addition. Otherwise, stick to skim milk.

* If you don’t like breakfast, consider making a peanut butter and jelly sandwich on wheat bread. Grab a banana on the way out the door. Have some leftover vegetarian pizza from dinner? That’s a fine breakfast, though you will want to add a glass of milk or some fruit to round it out.

* Trying to lose weight? Breakfast might be the easiest meal to fill up without using a lot of calories or fat. Have oatmeal with soy milk, or a high-fiber cold cereal. Consider a homemade version of a fast-food sandwich. You can fry up an egg, add a slice of Canadian bacon and put the two into a toasted English muffin for a 200-calorie, filling breakfast.