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Archive for November, 2006

Chili Peppers

November 28, 2006 by Patricia in Nutrition with No Comments

Chili Peppers

Harvard Medical School  www.health.harvard.edu

Americans are eating 38% more chili peppers than they were a decade ago, this is great news.

Chili peppers are proof that great things come in small packages. Gram for gram they contain more calcium and vitamin A and C than asparagus, celery, and green peas.

Salsa is not quite the nutritional bonus to your diet as chili peppers but can be a plus. Two tablespoons of La Victoria salsa contains 4 mg calcium, 124 IU of vitamin A and 1.8 mg of vitamin C. Some of the credit has to go to the tomato in the salsa.

The greatest benefit this little pepper provides may not come from the vitamins and minerals but the possitive effects they it has on your metabolism. Research shows the consumption of chili peppers rev up your metabolism and increase oxidation of fat.   

Spice up your food and improve your health at the same time, add chili peppers to your diet.

November 25, 2006 by Patricia in Weekly Tip with No Comments

An apple a day

Cornell University researchers have reported that apples with skin have as much antioxidant activity as 1,500 milligrams of vitamin C. www.environmentalnutrition.com

Pomegranate and Osteoarthritis

November 24, 2006 by Patricia in Nutrition with No Comments

Pomegranate fruit extract is showing promise in the treatment of osteoarthritis; this is a disease that affects 20,000,000 people nation wide.

According to the National Institutes of Health, Washington there has not been a lot of success with current treatments in effectiveness. Treatments now used do little to slow down joint destruction and disease progression.

Pomegranate fruit extracts can block enzymes that contribute to osteoarthritis. A study from Western Reserve University School of Medicine, Cleveland reveals that pomegranate fruit extracts has the ability to slow the deterioration of human cartilage.

Caution: If you are currently being treated for osteoarthritis check with your physician before taking pomegranate fruit extract; this could interfer with your current treatment.

To Enrich is to Improve, or is it?

November 20, 2006 by Patricia in Label Language with No Comments

According to www.dictionary.com, to enrich when it refers to nutrition is to restore to (a food) a nutrient that has been lost during processing.

In other words the natural nutririon has been removed and replaced with artificial nutrition. Is this a good thing? 

Barley, Turkey and Butternut Squash Casserole

November 18, 2006 by Patricia in Uncategorized with No Comments

This is a recipe from the American Institute for Cancer Research, a great way to use up your left over turkey. Barley is rich in protein, potassium, calcium, iron and B vitamins; Squash is rich in beta-carotene. www.aicr.com

Barley, Turkey and Butternut Squash Casserole

cooking oil spray

2 small butternut squash, halved

2 tsps. olive oil

1 green bell pepper, seeded and diced

1/2 cup minced onion

1 tsp. dried sage

Freshly ground black pepper, to taste

2 cups fat-free, reduced-sodium chicken broth

3/4 cup barley

1/2 lb. turkey breast, cubed or diced

1/2 cup crumbled feta cheese

Preheat oven to 350 degrees. Coat a 4-qt. baking dish with cooking spray.

In a large pot of rapidly boiling water, boil squash halves 5 minutes or until almost tender. Drain squash and set on a large cutting board to cool until easy to handle. Scoop flesh from each half and dice. Set aside.

In a large saucepan, heat oil over medium heat. Add green pepper, onion and diced squash. Saute 3 minutes.

Add sage and pepper and stir to coat, add broth and bring to a boil, add barley and return to boil.

Reduce heat to low, cover and cook 10 minutes, until barley is tender and liquid is absorbed. Mix in diced turkey. Transfer mixture to prepared baking dish and top with feta cheese.

Bake, uncovered, 30 minutes, or until cheese is golden.

 

November 18, 2006 by Patricia in Weekly Tip with No Comments

The recommended daily amount of folate for both male and female adults is 400 micrograms. A one-third-cup serving of Kellogg’s All Brand Buds contains 403 micrograms of folate. That is 101% of the recommended daily value.

10 whole grains to discover for your diet

November 15, 2006 by Patricia in Nutrition with No Comments

From Tufts University “10 Whole Grains to Discover for Your Diet”

Amaranth: actually not a grain, but the extremely nutritious seed of an herb. Extremely high in protein and a good source for vitamin C and beta-carotene.

Barley: High in gluten making it great to use in soups and stews. Barley is high in protein, niacin, folic acid, calcium and other minerals.

Buckwheat: Despite its name has nothing to do with wheat and is gluten free. Buckwheat is the seed of an herb and sometimes referred to as groats or kasha. Contains the bioflavonoid rutin, folic acid and vitamin B6, calcium, iron, and is high in protein.

Millet: is a protein rich cereal grass. It also provides calcium, iron, magnesium, potassium and phosphorous.

Oats: Provides fiber, great for lowering cholesterol. Oats are also abundant in protein, calcium, iron, potassium, vitamin A, thiamin and pantothenic acid.

Quinoa: A highly nutritious, glutin-free, protein rich “super grain” that is really not a grain but actually a seed.

Rye: provides more lysine than any other grain, as well as protein, calcium, magnesium and potassium

Exotic Options

Kamut: Tolerated well by many people who are allergic to wheat. Kamut is rich in protein and contains pantothenic acid, calcium, magnesium, phosphorous, patassium and zinc.

Spelt: High-gluten substitute for those allergic to wheat. Spelt is higher in balanced amino acids, fats, and crude fiber than common wheat. It is high in protein, the B vitamins riboflavin, niacin, thiamin, and the minerals iron and potassium.

Triticale: Higher in fiber than wheat, a nutritious hybrid of wheat and rye, contains more protein than wheat or rye. Triticale may be found in whole berry form, rolled like oats, or pre-ground into flour. A good source of niacin, iron, calcium and vitamin E. 

Learn more about whole grains at www.wholegrainscouncil.org

How much fat and sugar in fat-free?

November 12, 2006 by Patricia in Product Analysis with No Comments

This has to be a trick question because if a food is fat-free how can there be any fat? This is really not a trick question just what is better known as a label loop hole. A product can be labeled as fat-free as long as there is .05 grams or less per serving; if you have more than one serving in a day the food is no longer fat-free.

French Vanilla fat-free Coffee-Mate

Serving size = 4 tsps.

The teaspoon used here is a proper measuring teaspoon such as you would use in baking; the creamer is a level tsp. not heaping.

First two ingredients

Sugar and corn syrup solids (sugar)

Corn syrup does not have to be listed as sugar in the nutrition facts; translated this means there is more sugar in the food than listed. Look for the amount of carbohydrates; every 4 grams equals a tsp. of sugar. Products labeled as sugar free may contain corn syrup.

A diet abundant in this type of sugar leads to type two diabetes and heart disease.

Third Ingredient

Partially hydrogenated coconut or palm kernel oil (trans-fat). Your body does not know how to use this type of fat so it is stored in your arteries and results in heart disease.

Suggestion

When making a pot of coffee add a tsp. to tblsp. of pure vanilla extract to the grounds and let set about 5 minutes before you brew the pot of coffee. For your creamer use non-fat dry milk. If you want sugar use a little of the real thing.

Disease is 30% genetics and 70% lifestyle.   

 

 

November 11, 2006 by Patricia in Weekly Tip with No Comments

Don’t rely on artificially sweetened products; their intense taste reinforces the desire for sweets.

Orange Juice and Vitamin D

November 9, 2006 by Patricia in Nutrition with No Comments

Test conducted at the Boston University School of Medicine show that your body absorbs vitamin D from orange juice as well as it does from milk. An 8oz. glass of orange juice provides 25% of your daily requirement of vitamin D; vitamin D is the most important vitamin for strong bones.

Gloria McVeigh, Prevention Nutrition News Editor. www.prevention.com  

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