Supplements are usually considered good for you … but you do need to be educated about what you’re buying because you can take too much of a good thing. More is not necessarily better!

If you take more than 45 milligrams of iron per day for a long period of time, it can lead to iron toxicity and trigger hemochromatosis. This causes an excess of iron to be stored in multiple organ systems in your body. You may not be aware that there’s any problem until you start experiencing symptoms. This can lead to heart and liver failure, as well as severe pancreatic damage.

Side effects from too much iron include vomiting, diarrhea, intestinal damage and discomfort, indigesting and constipation. Rare cases can require hospitalization and may even lead to death.

So, if you take extra iron, you need to do it under your doctor’s supervision. If possible, increase your iron intake through foods rather than pills (but follow your doctor’s recommendations).

You’re probably aware that meat is a good source of iron, but you may not know that these foods are also good sources:

• Beetroot – an extremely high level of iron content
• Spinach – add this raw to salads, or steam gently
• Dark green leafy vegetables – these are always a good source of iron
• Almonds – around 12 – 14 almonds is a portion 
• Dates – don’t overindulge, as dried fruits are high in sugar

 You might need extra iron if:

• You are anemic or feeling extremely tired
• Shortness of breath and chest pain
• Your skin appears pale
• You have headaches
• Your hands and feet feel cold
• You feel dizzy

If you are experiencing one or more of the above symptoms, see your doctor and get a blood test to check whether you have an iron deficiency or some other health problem.

Super Salads – Reader’s Digest

This salad also makes a great wrap

• 2 shallots                                               1 small cucumber
• 1/2 cup dry white wine                 1/2 cup Greek Yogurt  
• 4 Tblsps. lemon juice                   1 Tblsp. whole-grain mustard
• 4 black peppercorns                      1 Tblsp. olive oil
• pinch of salt                                         2 tsps. white vinegar
• 2 skinless chicken breast           pinch of sugar
• 2 large avocados                               pinch of cayene pepper
• 2 small celery stalks                       a few sorrel leaves

The original recipe called for sour cream, I substituded Greek yogurt. If possible, buy organic chicken.

1. Place shallots, wine, 1 tablespoon lemon juice, 1/2 cup water, peppercorns and salt in a pan; bring to a boil. Add chicken breast and return to boil. Reduce heat to low, cover pan and cook chicken 15 minutes, or until cooked through. Remove pan from heat. Leave chicken to cool in cooking liquid.

 2. Halve avocados and remove seeds. Remove 4 teaspoons of flesh from each avocado half. Dice, place in a bowl. Mix with l tablespoon lemon juice to prevent browning. Drizzle cut surface of avocado halves with 1 tablespoon lemon juice.

 3. Dice celery. Peel cucumber, cut in half lengthwise and remove seeds with a small spoon, dice cucumber. Drain chicken and cut into small cubes. Add chicken, celery and cucumber to diced avocado and stir gently to combine.

 4. To make dressing, whisk yogurt, mustard, oil, vinegar, sugar and remaining 1 tablespoon lemon juice in a small bowl. Add salt and pepper to taste. Stir dressing into chicken and vegetables. Spoon mixture into avocado halves.

 5. Dust avocados with a little cayenne peoer. Cut sorrel leaves into thin strips, if using, and scatter over avocados.      

 Nutritional Value

Shallots: Are in the same family as onions and leeks. Your body can digest shallots easier than onions. If you love onions but they do not love you, try substituting shallots.

• Shallots are high in Vitamin C, potassium, fiber, folic acid, calcium and iron. 
• A good source of protein, this makes them a good food for vegetarians and vegans.
• Helps your liver eliminate toxins
• Has the ability to hin your blood.

Avocados  are high in fat but 2/3 of their fat content is the heart health mono-unsaturated fat. One of the reasons the Mediterranean diet is considered such a healthy diet is because it is high in mono-unsaturated fats.

• A good source of Vitamin C, copper, B Vitamins and folic acid
• Vitamin K whichs plays a role  in proper blood and bone function.

Cucumbers are great for your skin.

• Cucumbers are known for their concentration of silca, a mineral that is an essential component of collagen.
• The juice of the cucumber helps to improve your complexion.
• The high water content makes it naturally hydrating.
• Watching your weight, 1 cup cucumber slices only contain 14 calories.
• A good source of heart healthy fiber, magnesium and potassium.

Greek Yogurt:

• A 6oz. serving has 15 grams of protein.
• Greek yogurt has 1/2 the sugar of unsweetened, non-fat American yogurt.
• Acidophilus and lactobacillus organisms help to improve your intestinal health.

Organic Chicken

• A good source of lean high quality protein.
• Rich in niacin and other B Vitamins.
• Maintains the health of your teeth and bones.

The chicken can be prepared a day in advance. You can finish the dish the next day in less time than it takes to go through the drive-thru.

Try it, let me know what you think.  

“Let food be your medicine and let your medicine be your food” – Hippocrates

The Healing Foods Cookbook

Lentil tacos are quick, easy, and can be prepared up to two days in advance. They will satisfy the taste buds of both the vegetarian and meat lover.

•   1-1/2 cups minced onion                 2 Tblsps. chopped raisins
•   1 cup minced red peppers               1 Tblsp. molasses  
• 2 cloves garlic, minced                       1 Tblsp. low sodium soy sauce   
• 1Tblsp. olive oil                                        1/2 tsp. ground cumin
• 1-1/2 cups chopped tomatoes         1/4 tsp. red pepper
• 1 cup dry lentils                                        1 bay leaf
• 1 cup tomato juice                                  8 corn tortillas
• 1 cup stock                                                   2 cups shredded lettuce
• 1/4 cup minced parsley                      1/2 cup shredded –
• 2 Tblsps. chili powder                                      low-fat cheese

1. In a large pan over low heat, cook the onions, peppers and garlic in oil until the onions are wilted, about 10 minutes.
2. Add 1 cup of the tomatoes, the lentils, tomato juice, stock, parsely, chili powder, raisins, molasses, soy sauce, cumin red pepper and bay leaf. Cook over low heat for 1 hour, stirring frequently. 
3. Uncover and continue cooking, stirring frequently, until the mixture is thick. you may need to add more liquid. Discard the bay leaf.

 You may want to serve this dish often because it is packed full of the vitamins and minerals needed to build a strong immune system.

Lentils

• Among the best plant sources for iron. This is especially important for vegetarians.
• High in cholesterol lowering fiber
• Helps to manage blood sugar disorders
• Plant soure of protein
• Prevents constipation
• Helps your digestive system
• Lowers your risk of heart disease
• High in folate and iron

Onions and Garlic

• High in Vitamin C and quercetin; quercetin works with Vitamin C to help kill bacteria

 Tomatoes

• Excellent source of both Vitamins A and C
• Contains the carotenoids lutein, zeaxanthin and lycopene

“Let food be your medicine and let your medicine be your food.” - Hippocrates 

Ingredients

• 2 large sweet potatoes (about 1-1/4 lbs.)
• 2 Tblsps. light mayonnaise
• 1 Tblsp. Dijon mustard
• 1/2 tsp. salt (opt.)
• 1/4 tsp. coarsely ground black pepper
• 2 large celery stalks, coarsely chopped
• 1/2 cup, thinly sliced,  each red & green peppers
• 1/2 cup, coarsely chopped, fresh pineapple
• 1/4 cup pecans, toasted
• 1 small green onion, thinly sliced
• chopped chives for garnish

1. Using a fork, prick the sweet potato in several places, about 8 minutes or until tender, turning over midway through cooking. Cool the potato until easy to handle.  If you prefer the sweet potatoes can be baked in the oven of your stove.

2. The instructions say to peel the potatoes at this point, I did not. Most of your nutrition is right under the skin: if you peel the potato you lose a lot of the nutritional value. Cut the potatoe into 1/4″ chunks.

3. Meanwhile, in a large bowl, mix the mayonnaise, mustard, salt and pepper until blended.

4. Add the sweet potatoe chunks, celery, red and green pepper, pineapple, pecans and green onion to mixture. Toss gently until evenly coated. Sprinkle with chopped chives.

Sweet potatoes are considered, if not nature’s most perfect food, at least in the top three. For a long time I have included them in my diet because they are so high in vitamin A but they provide so much more.

They are rich in Vitamins B6 and C, copper, iron, manganese, potassium, dietary fiber and antioxidants.

Sweet potatoes are especially good for diabetics because they promote blood sugar balance, now considered an anti-diabetic food. This is thought to come from their high concentration of carotenoids (nature’s Vitamin A). The same high source of carotenoids also promotes healthy lungs and heart.

Pecans are a great staple for vegeterians because a 1-oz. serving of pecans can take the place of the protein found in 1 oz. serving of meat. There is also the same type of fatty acid found in pecans that is in olive oil.

Pineapple is rich in bromelain which has demonstrated significant anti-inflammatory effects. Bromelain has been shown to reduce swelling in conditions such as acute sinusitis, sore throat, arthritis and gout. Pineapple is also an excellent source of Vitamin C.

Red and green peppers are rich in fiber, folate and Vitamins K, A, C and B6.

]]> http://www.patriciasetzer.com/2012/04/sweet-potato-salad/feed/ 0 http://www.patriciasetzer.com/2012/04/announcement-for-new-category/ http://www.patriciasetzer.com/2012/04/announcement-for-new-category/#comments Tue, 24 Apr 2012 17:41:34 +0000 Patricia http://www.patriciasetzer.com/?p=865 I’ll be launching a new category on the blog next week, “Eat Your Way to Health.”

The recipes I’ll be giving have major health benefits; they’re not just low fat or high fiber ones – they have benefits beyond that. For inatance, the sweet potato recipe that I’ve got for you next isn’t just delicious, it’s also something that helps manage diabetes. Look for the sweet potato recipe in your email Monday, April 30th. 

Look out for a new recipe every week to begin with. Try them out, and let me know what you think.

“Let food be your medicine and let your medicine be your food” – Hippocrates

Here’s how;

#1: Add Vegetables to Your Regular Foods

One of my favorite books is Missie Chase Lapine’s The Sneaky Chef - It’s a book for kids that adults can use as well! She “sneaks” vegetables into brownies, spaghetti sauce, and much more.

By shredding and chopping vegetables very small, you won’t notice that they’re even there – but they’ll be just as good for you. You can also combine many vegetables, such as cauliflower with potatoes to make mashed potatoes – this cuts down on the starch and is a good way to get vegetables into you. Add them to cakes, cookies, pancakes, breads … try experimenting with zucchini bread, for instance.

#2: Try Different Fruits and Vegetables

Try different fruits and vegetables: today, most of us have access to a wide variety of fruits and vegetables that used to never be around.

There are so many different tastes, textures and flavors – with so many fruits and vegtables to try, you’re bound to find one that you like!

#3: Juice Your Vegetables or Make Smoothies

Invest in a juicer. One of my favorite drinks is carrot, celery and apple; it has a really sweet taste, and if you didn’t know what went into it, you’d never guess there were carrots and celery in there. This way, vegetables and fruit can become a treat rather than something you have to eat.

You can also create smoothies, using a blender – this is a bit simpler than a juicer, but smoothies are still very good for you. Try a frozen banana, peanut butter, cocoa and stevia mixed with almond milk for instance: It’s a quick way to get your fruit for the day..

#4: Prepare Your Food Differently

Try preparing your vegetables differently. Even small differences can make a big difference to how your vegetables taste; you might try steaming your vegetables, for instance.

I’m a big fan of slow cookers, and cook everything in them, like green beans. I also love roasted vegetables, with a little olive oil or canola oil drizzled on them (or rice bran oil) plus a sprinkling of herbs.

You can bake fruits as well as vegetables, and this often makes them sweeter. Try baked apple with the core removed and raisins, cinnamon and nuts stuffed in its place. You can add fruit to a main course too, e.g. apple with sweet potatoes.

Here are two recipes to try out – give them a go, even if you’re convinced that you hate vegetables. You might just change your mind.

Sweet Potatoes with Cinnamon

Ingredients:

• 1 Lb. Sweet Potatoes
• 1 Tblsp. olive oil
• Cinnamon
• Apple (optional)

Wash your potatoes, do not peel, and slice them into circles. (If you have a very large potato, cut it in half first.) Put them (and apples if using) into a bowl and toss with 1 Tblsp. oil.  Transfer to a baking dish and bake at 400* for about 20 minutes.

This cooks fast, and makes a lovely side dish. It’s high in Vitamin A – and it’s important to get this through your food and not supplements.

Cheese Sauce – for pasta and any vegetables of your choice

Ingredients:

• 1 Tblsp. butter
• 2 Tblsps. olive oil
• 3 Tblsps. flour
• 1/2 tsp. salt
• pepper to taste
• 1 1/2 cups low fat milk
• 1 cup grated cheese

Over low heat, melt the butter and add olive oil. Add flour, stir until well blended, remove from heat. Gradually add milk, stirring until well mixed. Cook over low heat, stirring constantly, until thick and smooth and well blended.

Prepare your favorite pasta (whole wheat provides the most fiber) and mix in your choice of vegetables. If your family is not crazy about whole wheat pasta, try a mixture of white and whole wheat.

Most kids, young or old, will eat anything smothered in cheese.

If you’re looking for more ways to eat healthy, check out my book, How to Eat Healthy for Life. It’s full of practical tips and simple steps towards healthy eating.

So instead of a trip to the drug store, try some of these five great foods that naturally help you sleep and nourish your body:

#1: Oatmeal

Some people have a drop in blood glucose levels at night. A snack consisting of whole grains or complex carbohydrates, like oatmeal, helps to regulate your blood glucose levels. Eat a bowl of oatmeal an hour or so before bedtime. (You might want to add one of the below foods to it as well.)

#2: Cherries

Cherries are the only food that is a natural source of melatonin. Researchers who tested tart cherries recommended eating them an hour before bedtime, or before a trip if you want to sleep on a plane.

#3: Honey

Honey is a very effective natural tranquilizer and relaxant. It has been used in Chinese medicine for many years for fighting insomnia and inducing sleep. The large amounts of glucose in honey help to calm down your nervous system. Enjoy a cup of herbal tea with honey an hour before bedtime.

#4: Almonds

Almonds are considered to be among the best sleep inducing foods. They are a great source of tryptophan which helps you to relax and calm down. Almonds also contain a small amount of magnesium which is great for both your heart and muscles.

#5: Bananas

Bananas are a great source of both potassium and magnesium, natural muscle relaxants, helps lower blood pressure and great for your heart. Bananas, like almonds, contain tryptophan, so they also help you to relax and feel calm.

Tonight, have one (or more) of these healthy snacks an hour brfore bed – and you should drop off more easily and sleep more soundly.

If you’d like more tips on health and nutrtion, my book  How to Eat Healthy for Life is full of practical advice.

“Let food be your medicine and let your medicine be your food” - Hippocrates