Fresh Wraps for Healthy Summer Eating

By Savvy Staff

With all the fun summer get-togethers, it’s hard to resist the fried chicken and fattening picnic foods easily within reach. But why give in, when you can easily make a light and delicious dish? Wraps are a perfect meal for summer entertaining or you can bring them to the office for lunch. So eat up! These wraps will make you feel healthy and satisfied.

Fragrant Rice with Mango and Turkey Wraps 

By Jennie Shapter

 

Ingredients

1 ¼ cups hot chicken broth

3 tablespoons sunflower oil

6 oz. raw turkey breast, cut into strips

2 shallots, chopped

½ cup basmati rice

 3 cardamom pods, crushed, black seeds retained and the pods discarded

2 cloves

½ stick cinnamon

¼ cup mayonnaise

2 teaspoons curry paste

4 x 8 inch Chapattis

2 tablespoons cashew nuts, toasted

1 ripe mango, peeled, stoned, and cut into small slices

2 handfuls watercress

Freshly ground black pepper

Makes 8 Serves 4

Directions

1. Stir the saffron into the hot broth and set aside. Heat 2 tablespoons of the oil in a frying pan, add the turkey strips and shallots, and sauté for 3-4 minutes to brown slightly.

2. Meanwhile, heat the remaining oil in a nonstick saucepan, add the rice, and cook, stirring, for 1 minute. Add the cardamom seeds, cloves, and cinnamon and cook for 1 minute more.

Pour in the saffron stock and bring to a boil. Add the turkey and shallots, season with black pepper, cover, cook gently for about 12 minutes, or until the rice is tender and all the liquid has been absorbed. Remove the cloves and cinnamon stick, discard, and set aside the rice to cool.

Seasonal Eats: Strawberries

In case you aren't already in love with strawberries, I have some reasons to get the love fest with this berry started! They are a low-calorie food loaded like a billionaire with antioxidants known as phenols. Phenols not only give strawberries their irresistible red color, but they also fill this berry with heart-protective, anti-cancer, and anti-inflammatory properties. A veritable trifecta of benefits.

Strawberry season is here; so the cost of a pint should be falling and they should be abundant at your local farmers market. You want to load up on strawberries because they are loaded with vitamin C. One cup of strawberries provides well over 125 percent of the daily RDI of vitamin C, and having high amounts of vitamin C in your blood results in burning more fat. You might recall that organic fruits contain more vitamin C than conventional, so I think it is well worth it to splurge a bit on organic berries. Another reason to go organic with these strawberries is they have one of the highest amounts of pesticide residue when compared with other produce.

You can make some lovely strawberry muffins or mix the berry with balsamic vinegar for a new taste sensation. My favorite way to eat them, however, is straight up — not sliced, no extra sugar, no cream, I just pop them straight into my mouth — after giving them a good rinse of course.

Vegan Detox: Avocado Aloe Spinach Smoothie

Recipe Notes

If you haven't made the coconut water ice cubes ahead of time, use regular ice cubes.

INGREDIENTS

1 cup chopped spinach

1 frozen banana

1/4 cup mashed avocado

1 cup coconut water

1 tablespoon aloe vera juice

2 tablespoons fresh lemon juice

2 to 3 dashes of cayenne pepper

1/4 cup coconut water ice cubes

DIRECTIONS

Combine all ingredients in a blender and blend until smooth.

Makes one serving.

The Many Benefits of Asparagus

by: Sheryl Walters Naturalnews.com

(NaturalNews) Asparagus is a springtime vegetable that is versatile and uniquely delicious. Buying it this time of year is best as it is fresh and particularly nutritious, since it is in season. Studies show that asparagus balances insulin levels, which means that it powerfully prevents diabetes. Ensuring that our insulin levels are stable is one of the most important things we can do for our health. It allows us to live long and feel good. Its unique mineral profile makes it an effective natural diuretic. Natural diuretics promote the formation of urine in the kidneys, aiding in detoxification and cleansing.

Asparagus is also a powerful aphrodisiac and one of the best foods to increase libido. Just check out its shape.

Asparagus is also one of the only vegetables to contain inulin, which feeds friendly bacteria that live in the large intestine. This makes it a great food for preventing yeast overgrowth, and it generally keeps the digestive system and belly well.

Asparagus contains loads of folate. Among other health benefits, folate is essential for pre conception and the early stages of pregnancy. Asparagus' high level of this mineral means that is can reduce the risk of birth defects and helps the nervous system develop beautifully.

Here are some other benefits that make asparagus one of the best super foods on the planet.

* Great for your heart

* Asparagus fights depression and puts you in a good mood

* Gets rid of warts by eating one of the best super foods on the planet!

* Asparagus lowers cholesterol

* Stimulates milk production in nursing mothers

* It is a potent antioxidant

* Is antifungal and antiviral

* Your kidneys will love asparagus... it helps cleanse the body and prevent kidney stones

* Asparagus prevents bladder and urinary tract infections

* Helps with treating HIV

* Helps prevent multiple sclerosis

* Asparagus contains anti cancer properties and is especially powerful in preventing lung cancer

* Is energizing and fights chronic fatigue syndrome

* Asparagus will lower blood pressure naturally

* Asparagus is top of the list of alkaline foods

* Asparagus stimulates hair production and is one of the best super foods for balding.

So as it is spring time, it is the perfect time of year to get out and find some locally grown, preferably organic asparagus. It is delectable finely chopped in salads, barbecued with mustard, or lightly steamed.

The Benefits of Walking

Walking Toward a Healthier You

By the American Heart Association

 

There are countless physical activities out there, but walking has the lowest dropout rate of them all! It's the simplest positive change you can make to effectively improve your heart health.

Research has shown that the benefits of walking and moderate physical activity for at least 30 minutes a day can help you:

• Reduce the risk of coronary heart disease
• Improve blood pressure and blood sugar levels
• Improve blood lipid profile
• Maintain body weight and lower the risk of obesity
• Enhance mental well being
• Reduce the risk of osteoporosis
• Reduce the risk of breast and colon cancer
• Reduce the risk of non-insulin dependent (type 2) diabetes
• There really are so many benefits for such a simple activity!

Sole-Mate: A Friend By Your Side
The thought of being alone can be enough to keep some people from walking. The best way to solve this is by finding a friend to walk with. You can plan walking paths that are convenient for both of you, or map out routes that take you places you've never been before. It's a great way to exercise and spend time with friends! Visit our MyWalking Clubs website and connect with others!

10 Health Benefits of Wild Alaskan Salmon

By Alaskan Salmon Blog

1. Salmon is rich in fish oil which promotes smooth skin and reduces redness.

2. The omega – 3 fatty acids in salmon helps reduce inflammation, which is the base of many of health problems.

3. The high amount of Omega – 3′s in salmon helps reduce the chance of heart disease, according to the American Hearth Association.

4. Salmon contains a concentrated level of protein which helps build muscle, which in turn helps you burn more calories. (Very healthy way to lose weight)

5. Arthritis is no match for the high levels of Omega – 3′s in salmon.

6. Wild Salmon also helps prevent blood clots which are the cause of many strokes.

7. Salmon’s level of Omega – 3 is also thought to help slow down the effects of age – related cognitive and Alzheimer’s disease.

8. Diabetes is also reduced or prevented by the high levels of Omega – 3′s in salmon.

9. Because of the high levels of vitamin D, wild salmon eaters have a lower occurrence of depression and aggression.

10. The high level of iron in salmon helps remedy some forms of anemia.

These are just few of the benefit of eating wild Alaskan salmon, but seriously don’t you want all of these things?

Not in vain someone that I can’t remember right now said that ” Salmon is health insurance and most people are not getting enough of it”  Pretty clever phrase I thought.

The 10 Healthiest Foods:

 Broccoli Rabe

By: Caley Walsh

Composed of leafy stalks, broccoli rabe is not a type of broccoli and is more closely related to mustard greens or turnips. Pronounced “broccoli rob” and often going by its nickname rabe, this vegetable is available year-round but best in the winter. You can reduce the bitterness of rabe by briefly blanching in salted, boiling water and then placing in ice water. A bit of crushed red pepper also nicely balances out rabe’s bitterness.

Here are some of Broccoli Rabe’s nutritional benefits:

• Calcium- Rabe is a great source of calcium, which in addition to helping prevent osteoporosis, may assist in weight loss.
   
• Vitamin K- Rabe is rich in this vitamin, which helps the body use calcium and assists in processes like blood clotting.
   
• Folate- Broccoli rabe contains this B vitamin which is helpful in preventing heart disease.
   
• Antioxidants- While all “Brassicas” (Brussels sprouts, kale, cabbage) contain antioxidants, rabe is a particularly great source of compounds called “glucoinolates” shown to be effective against lung, stomach and colon cancer. A 3.5 oz serving of rabe contains more than half your daily requirement of the antioxidants Vitamin A and C.

Greek Yogurt vs. Regular Yogurt

By Stonyfield.com

We love all of our yogurts equally at Stonyfield. But if you're looking for 

extra protein, our Greek yogurt definitely has more to love.

Compared to regular yogurt, Greek yogurt has

Nearly twice the protein

Less lactose

Fewer carbs

All that, and it's super thick and creamy with a delightfully tangy taste. 

That's because we make our Greek yogurt the authentic way, by straining 

out the liquid whey until it's perfectly rich and delicious.

So, if you're looking for an extra thick yogurt treat, want a new way to add 

creamy flavor to your cooking, or you're looking to fill up while you slim down, 

you may just want to go Greek.

Health Benefits of Eating Fruits and Vegetables

By CDPH

Fruits and vegetables are some of the healthiest and best tasting foods. They are low in sodium and calories, and most are fat free. Reach for blue, purple, green, white, yellow, orange, and red fruits and vegetables for your meals and snacks. They help your body get the vitamins, minerals, fiber, and other natural substances it needs to stay healthy.

Fruits and vegetables, as part of a healthy diet, may help you:

• Control your weight
• Lower your risk of stroke, heart disease, and high blood pressure
• Reduce your risk of type 2 diabetes
• Lower your risk of some types of cancer
• Boost your energy level
• Look and feel great!

6 Reasons to Drink Water

It's no magic bullet, but the benefits of water are many

Americans seem to carry bottled water everywhere they go these days. In fact, it has become the second most popular drink (behind soft drinks). But water lovers got a jolt recently when we heard that a new report had found that the benefits of drinking water may have been oversold. Apparently, the old suggestion to drink eight glasses a day was nothing more than a guideline, not based on scientific evidence.

But don't put your water bottle or glass down just yet. While we may not need eight glasses, there are plenty of reasons to drink water. In fact, drinking water (either plain or in the form of other fluids or foods) is essential to your health.

"Think of water as a nutrient your body needs that is present in liquids, plain water, and foods. All of these are essential daily to replace the large amounts of water lost each day," says Joan Koelemay, RD, dietitian for the Beverage Institute, an industry group.

Kaiser Permanente nephrologist Steven Guest, MD, agrees: "Fluid losses occur continuously, from skin evaporation, breathing, urine, and stool, and these losses must be replaced daily for good health," he says.

When your water intake does not equal your output, you can become dehydrated. Fluid losses are accentuated in warmer climates, during strenuous exercise, in high altitudes, and in older adults, whose sense of thirst may not be as sharp.

Here are six reasons to make sure you're drinking enough water or other fluids every day:

Drinking Water Helps Maintain the Balance of Body Fluids. Your body is composed of about 60% water. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.

"Through the posterior pituitary gland, your brain communicates with your kidneys and tells it how much water to excrete as urine or hold onto for reserves," says Guest, who is also an adjunct professor of medicine at Stanford University.

When you're low on fluids, the brain triggers the body's thirst mechanism. And unless you are taking medications that make you thirsty, Guest says, you should listen to those cues and get yourself a drink of water, juice, milk, coffee -- anything but alcohol.

"Alcohol interferes with the brain and kidney communication and causes excess excretion of fluids which can then lead to dehydration," he says.

Water Can Help Control Calories. For years, dieters have been drinking lots of water as a weight loss strategy. While water doesn't have any magical effect on weight loss, substituting it for higher calorie beverages can certainly help.

"What works with weight loss is if you choose water or a non-caloric beverage over a caloric beverage and/or eat a diet higher in water-rich foods that are healthier, more filling, and help you trim calorie intake," says Penn State researcher Barbara Rolls, PhD, author of The Volumetrics Weight Control Plan.