QUICK TIPS FOR HEART HEALTHY MEALS

By Randy Mayor

 

 

Red Snapper over Sautéed Spinach and Tomatoes

 

Eating fish at least twice a week can help reduce the risk of heart disease. Perk up the flavor of broiled snapper with a Dijon mustard coating and fresh lemon, and serve it over spinach and tomatoes for an easy one-dish meal. Round out the menu with whole-grain rolls or steamed brown rice.

 

A tangy mixture of Dijon mustard and Italian dressing seasons both broiled snapper and sautéd vegetables. Serve with boil-in-bag brown rice or crusty dinner rolls.

Yield: 4 servings (serving size: 1 fish fillet, about 3/4 cup spinach mixture, and 1 lemon wedge)

Nutritional Information

Amount per serving :
Calories: 227
Calories from fat: 26%
Fat: 6.5g
Saturated fat: 1g
Monounsaturated fat: 1.5g
Polyunsaturated fat: 1.8g
Protein: 33.5g
Carbohydrate: 8.4g
Fiber: 2.5g
Cholesterol: 136mg
Iron: 3.9mg
Sodium: 588mg
Calcium: 120mg

Ingredients
3 tablespoons country-style Dijon mustard
3 tablespoons reduced-fat Italian dressing
4 (6-ounce) red snapper fillets
Cooking spray
1/2 cup chopped onion
1 (10-ounce) package fresh spinach (about 10 cups)
1 cup chopped red or yellow tomato
4 lemon wedges Preparation

 Preheat broiler.

 

Combine mustard and dressing, stirring with a whisk.

 

Arrange fish, skin side down, on a foil-lined baking sheet coated with cooking spray. Brush half of mustard mixture over fish. Broil fish 8 minutes or until fish flakes easily when tested with a fork.

 

While fish cooks, combine onion and remaining mustard mixture in a large nonstick skillet over medium heat. Cover and cook 2 minutes. Add half of spinach; cover and cook 1 minute or until spinach wilts. Add remaining spinach and tomato; cover and cook 1 minute or until spinach wilts. Stir well to combine. Serve fish over spinach mixture; serve with lemon wedges.

 

Pepper and Garlic-Crusted Tenderloin Steaks with Port Sauce

By Lee Harrelson



Tenderloin on a weeknight? Why not? Because they're so tender and tasty, very little prep is required, and they cook in under 10 minutes. For an elegant and easy meal, offer a quick-cooking rice pilaf and steamed green beans.                                 

 

Yield: 4 servings

 

Nutritional Information

 

Amount per serving

• Calories: 205
• Calories from fat: 33%
• Fat: 7.4g
• Saturated fat: 2.7g
• Monounsaturated fat: 3g
• Polyunsaturated fat: 0.3g
• Protein: 25.5g
• Carbohydrate: 6g
• Fiber: 0.4g
• Cholesterol: 76mg
• Iron: 2.1mg
• Sodium: 389mg
• Calcium: 36mg

Ingredients

 

2 teaspoons black peppercorns
1/2 teaspoon salt $
3 garlic cloves, minced $
4 (4-ounce) beef tenderloin steaks, trimmed (1 inch thick)
Cooking spray $
1/4 cup port wine
1/4 cup canned beef broth
1 tablespoon chopped fresh thyme

Preparation

 

Place peppercorns in a small zip-top plastic bag; seal. Crush peppercorns using a meat mallet or small heavy skillet. Combine peppercorns, salt, and garlic in a bowl; rub evenly over steaks.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add steaks to pan. Reduce heat; cook 4 minutes on each side or until desired degree of doneness. Remove steaks from pan. Cover and keep warm.

Add port and broth to pan, stirring to loosen browned bits. Cook until reduced to 1/4 cup (about 3 minutes). Place 1 steak on each of 4 plates; drizzle each serving with 1 tablespoon sauce. Sprinkle each serving with 3/4 teaspoon thyme.

 

Uses and Benefits of Extra Virgin Olive Oil

　

 

By 3fatchicks.com

　

Extra virgin olive oil, unlike other varieties, is characterized by a distinctive flavor and by certain amounts of nutrients. The manufacturing process is also not the same, and this fact determines the majority of the differences.

Extra virgin olive oil is widely used, especially in the Mediterranean cuisine. Some of the foods to which it can be added include:

  

*Dips  *Salads *Soups  *Stews  *Stir fried foods

 

This variety of olive oil is healthier than canola or vegetable oil, has antioxidant properties due to its content of polyphenolic phytonutrients, and is considered a very good source of vitamin E. Extra virgin olive oil is also able to decrease low density lipoprotein ("bad" cholesterol) levels, thus helping in the prevention of atherosclerosis and cardiovascular diseases. More than that, this variety is able to increase the concentration of high density lipoprotein, which is used for destroying fat deposits found in the blood vessel walls.

THE HEALTHY BENEFITS OF AVOCADOS

Avocados contain many health benefits - here are just a few:
 

Weight-control - Avocados contain healthy fats (monosaturated) which are considered to be fat burning fats. They help maintain insulin levels which regulate the metabolism and provide the body with usable energy. They make the perfect pre-workout snack. Avocados contain just the right amount of carbohydrates, protein, and fiber, which is proven to keep you fuller, longer. Just one cup of avocado provides about 7-8 grams of dietary fiber. This also helps regulate blood sugar.

 

Protection against Cardiovascular Disease - Avocados have both monounsaturated and polyunsaturated fat and contain potassium, helping you meet the recommended American Heart Association (AHA) dietary guidelines.

 

Lower Cholesterol levels - Because avocados contain healthy fats (monostaturated) this Super Food aides in lowering the LDL levels (bad cholesterol) while raising the amount of HDL (good cholesterol) in your body

My Meun for today...

My Vegan Menu for the day… Green Smoothie, Pure Lemon Juice with Ginger, Pineapple Salsa Basil, Black Rice, Strawberries with Fennel and Vegan Vegetable Pie..

Vegetable Pie….

Vegetable Pie another Great Source of Protein and Fiber…

My Lunch Today 6-18-2013

This is what I had for Lunch today: Kale, Cucumber, Collards, Avocado and Garlic Smoothie along with a Lentil Salad with Grapes and Celery… A Great Source a Protein...

CALCIUM

 

Calcium is one of the most prevalent minerals in the body. If your diet does not include much meat or cheese, you can still keep your bones strong by eating these awesome calcium rich foods.

7 Health Benefits of Cycling

BY DEREK MARKUM

 

1. Cycling is good for your heart: Cycling is associated with improved cardiovascular fitness, as well as a decrease in the risk of coronary heart disease.

2. Cycling is good for your muscles: Riding a bike is great for toning and building your muscles, especially in the lower half of the body – your calves, your thighs, and your rear end. It’s also a great low-impact mode of exercise for those with joint conditions or injuries to the legs or hips, which might keep them from being active.

3. Cycling is good for your waistline: You can burn a lot of calories while biking, especially when you cycle faster than a leisurely pace, and cycling has been associated with helping to keep weight gain down. And cycling has the added benefit of ramping up your metabolism, even after the ride is over.

4. Cycling is good for your lifespan: Bicycling is a great way to increase your longevity, as cycling regularly has been associated with increased ‘life-years’, even when adjusted for risks of injury through cycling.

5. Cycling is good for your coordination: Moving both feet around in circles while steering with both your hands and your body’s own weight is good practice for your coordination skills.

6. Cycling is good for your mental health: Riding a bike has been linked to improved mental health.

7. Cycling is good for your immune system: Cycling can strengthen your immune system, and could protect against certain kinds of cancers.

Even with all of these health benefits to cycling, some of us may ride them just for fun. I know I do. Why do you ride a bike? Let us know in the comments below.

Fruits and Vegetables High in Iron

By HealthALiciousness.com

Iron is an essential mineral used to transport oxygen to all parts of our body. A slight deficiency of iron causes anemia (fatigue/weakness), and a chronic deficiency can lead to organ failure. Conversely, too much iron leads to production of harmful free radicals, and interferes with metabolism causing damage to organs like the heart and liver. Iron which comes from fruits and vegetables is well regulated by the body, so overdose is rare and usually only occurs when people take supplements. Contrary to popular belief, fruits and vegetables can be a good source of iron, in addition, vitamin C foods, which are mostly fruits and vegetables, help increase the absorption of iron into the body. The current percent daily value for iron is 18 milligrams (mg). Below is a list of fruits and vegetables high in iron.

#1: Sun-Dried Tomatoes

#2: Dried Apricots

#3: Fresh Parsley

#4: Spinach (Cooked)

#5: Dried Coconut (Unsweetened)

#6: Olives

#7: Dried Zante Currants and Raisins

#8: Palm Hearts

#9: Lentil Sprouts

#10: Swiss Chard

5 Amazing Benefits Of Drinking Lemon Water

LinneaJensen

I love lemons. In fact, you can catch me squeezing, poking, and prodding these succulent sweeties almost any day of the week. I put them on almost everything. I love the versatility of flavor, and, of course, the benefits. One of my favorite and most accessible ways to suck down this vitamin C powerhouse is through lemon water. Squeeze a whole lemon into a cup of water (hot or cold) and guzzle it down, or slowly sip on it throughout the day. There are many amazing benefits to this short and easy ritual, but below are my favorite five: 

1. It's a great source of vitamin C. 

No, not the pop singer. Lemons are high in vitamin C, which is great for giving our body the immune boost it needs to stay in check. When vitamin C levels are low, little to no repair happens in the body. These citrus delights are also high in potassium, which stimulates brain and nerve function. Potassium helps reduce free radicals, increases red blood cell production and controls blood pressure. What does all this mean in real-talk? More energy, clearer skin, anti-aging properties, less sickness, less stress, and more focus! Um, yes please.

2. It balances pH levels. 

Our pH level speaks to the balance between the alkaline and acidic properties in the body. When our body enters a more acidic state, it breeds sickness and disease. This is news to many people, because so often disease feels like an isolated event that can't be controlled. While there are many factors to disease, controlling what you can is a great way to give your body the attention it deserves. Add more alkaline foods, and your whole body starts to wake up, repair, fight, and become a power-house of healing and rejuvenating. Lemon is one of the most alkaline foods around!

3. It aids weight loss. 

Did you know that if your body is out of balance it is incredibly difficult to lose weight? Having a happy, healthy body and mind is one of the fastest ways to weight loss. A more alkaline diet makes for a happier person, and according to Eating Well Magazine, people with more alkaline diets tend to lose weight faster. Also, lemons contain pectin fiber, which helps set your body back to normal hunger levels. On board yet? If not, don't worry there are two more genius benefits coming your way.

4. It improves digestion. 

The way your gut processes food has everything to do with — yep, you guessed it — your happiness! A clogged or misfiring digestive tract usually indicates a bigger problem in the body. Lemon juice helps flush out unwanted materials, and encourages the production of bile in your body. This synergistic effect helps to soothe and normalize the the body's digestive process. 

5. It helps you kick the coffee habit.

I swoon over coffee. The aroma, the color, the flavor. It just gets me. In more ways than I could possibly list here. But it also gets my nervous system, digestion, and energy, and not in an endearing way. I finally kicked the habit 100% about four months ago (no more casual dating for me). Adding lemon into my diet was essential. Don't get me wrong, kicking coffee is NOT easy, especially if you're a regular. Having something to replace it with is essential to making the transition less shocking on the body.

No food practice or quick fix is a miracle. It's all part of a balanced diet and having perspective. Making small choices that will stick around long term is key to tapping into your body's sweet and awesome natural state. Try it on!

THE PINEAPPLE

Nutrition Facts

 

 

 

 

3 Healthy Lunch Ingredients to Help You Lose Weight

Eatingwell.ccom

If you’re trying to lose weight, build a healthy lunch with these 3 ingredients

Just as breakfast gives me a much-needed energy boost in the morning, eating lunch fuels the second half of my day—and helps me stay away from the vending machine mid afternoon.

But when you’re trying to lose weight, every meal—and calorie—counts. (Find out how many calories you should be eating to shed pounds here.) You can build a light but filling lunch with these three healthy ingredients—whether you’re brown-bagging it or eating out.

1. Vegetables

Making vegetables the largest portion of your lunch boosts your lunch’s total nutrition (vegetables deliver disease-fighting phytochemicals and essential vitamins and minerals) and gives you a healthy dose of fiber—a must-have when you’re dieting. Why? Fiber helps you stay satisfied longer, plus research shows that upping your fiber intake may help promote weight loss. Find low-cal, high-fiber lunch recipes here.

2. Lean Protein

Adding a little lean protein to your lunch (think: tofu, chicken, fish or beans) is an easy way to stay satisfied throughout the afternoon—gram for gram, protein will keep you feeling fuller longer compared to carbohydrates and fat. Pack in the protein with these high-protein, low-cal lunch recipes.

3. Whole-Wheat Bread

Eating whole-wheat bread in place of refined white bread may help you trim your total body fat, as well as that much-hated belly bulge. A study in the Journal of Nutrition showed that people who ate about 3 servings of whole grains a day had about 2.4 percent less body fat and 3.6 percent less abdominal fat than those who ate barely any whole grains at all. Aim for at least three servings of whole grains daily (a slice of whole-wheat bread equals one serving). Other great sources: whole-grain cereal, oats, bulgur, quinoa and brown rice.

Healthy Breakfast Foods for Weight Loss

"Eggs"

Eggs deliver protein, which is great for dieters. Compared to carbohydrates and fat, protein keeps you satisfied longer. Plus, in one study, dieters who ate eggs for breakfast felt fuller longer and lost more than twice as much weight as those who got the same amount of calories from a bagel for breakfast.