Archive for October, 2008
Pumpkin Season!
This article was syndicated from: Laurel on Health Food
It’s almost Halloween and I’ve got pumpkin on my mind. It’s one of those fun seasonal vegetables that it so satisfying at this time of the year. The bright orange color of pumpkin reminds me that it’s got a healthy dose of beta-carotene, but it’s also loaded with fiber, potassium, iron, calcium, and folate. Pumpkin seeds are healthy too. They’ve got omega-3s, protein, zinc, and amino acids, to name a few.
I rounded up a quick list of healthy pumpkin recipes that I’m planning to try out over the next few weeks. There’s also a great one for pumpkin seeds. If you save your seeds after carving a pumpkin, now you have something to do with them.
Pumpkin Pie Cheesecake - this Cooking Light recipe uses low fat sour cream and cream cheese, but it received great reviews.
Hilda’s Roasted Pumpkin Seeds - I love how this recipe includes garlic powder and red pepper.
Ellie Krieger’s Pumpkin Muffins - I’d like to make a big batch of these and bring them for breakfast for the whole month.
Roasted Pumpkin and Winter Squash Soup - a good one for cold nights.
Southwestern Pumpkin Burgers - hmmm very interesting. Great reviews though!
Honey to the Rescue
This article was syndicated from: Laurel on Health Food
Well, I got completely knocked down with a cold this past weekend and I’m finally starting to feel normal again. Even though I was scarfing down vegetables last week, my immune system was no match for a group of people at my work who came in and spread their cold and flu germs. Note to others: please stay home if you are hacking and coughing all over the place. : )
Anyways, I found some solace over the past few days with hot tea and honey. It feels great on my throat and unlike artificial sweeteners and regular sugar, honey has cold-fighting antioxidants that help your body fight back. If you’re having a major coughing attack, try eating a spoonful of honey to coat your throat. It certainly tastes better than traditional cough syrup! Look out for darker varieties of honey (like buckwheat) because they are likely to contain higher levels of antioxidants than lighter varieties.
Oh, and don’t worry about honey having more calories than regular sugar. A recent study found that overweight or obese people who consumed 2.5 ounces of honey every day for 30 days reduced their LDL and total cholesterol while maintaining or losing their current weight.
Here’s a few ways to add honey to your daily diet: put a spoonful in your coffee or tea, eat it on a piece of wheat toast with almond or peanut butter, drizzle it over the top of any chicken dish or salad, or add it to oatmeal as a sweetener. The possibilities are endless.
Almonds for Digestion and Immunity
This article was syndicated from: Laurel on Health Food
Almonds for Digestion and Immunity
I feel like I keep talking about almonds lately…but there’s a good reason for it. They’re so good for you and they’re one of the easiest foods to keep at your desk, in your car, or anytime you need something filling and fast.
A study published in the Applied and Environmental Microbiology journal found that almonds may give your immune system a boost and also improve digestion. But how? Almonds increase the amount of good bacteria in your digestive tract. Women’s Health Magazine recommends eating one large handful a day to reap these benefits. (Ref: Nov 2008, p. 28)
To keep your portion in check, count out about 25 almonds before you leave the house for the day and take them in a small tupperware container or bag. For me, I spend long hours sitting at a desk during the week, so I keep a big jar at work. I count them out in a pile next to me so I can grab a few at a time when I want something to munch on.
If you were already trying to add a handful of walnuts into your diet, maybe try mixing the two up for your daily dose. About 10-15 of each on a daily basis.
Pomegranate Season!
This article was syndicated from: Laurel on Health Food
Now that we’re well into October, you should start seeing pomegranates in the produce section of your grocery store. They’ll be around from now until January. I’ve written about pomegranates several times on this blog because they are just SO HEALTHY! Here’s just a few health benefits proven by research:
So, do you think you might pick up a pomegranate at the store? If you’re a little hesitant, you’re not alone. Pomegranates can be tricky to eat and it’s hard not to make a mess. But, you’re in luck because I have a great way for you to get to the juicy arils inside. The arils are the edible part of pomegranates that are shaped like big popcorn kernels. You can eat them alone or mix them into yogurt, cereal, a smoothie, a fruit salad, muffins, etc.
Check out this easy procedure from Eric Burkett, a former journalist and professional chef:
With a large knife, cut into the crown of the fruit, slicing it into four quarters. Placing the pomegranate into the bowl of water pull the quarters apart and begin pulling the white membranes from the arils. The membranes will float to the top while the loose seeds will sink to the bottom of the bowl. When you’ve separated all the arils, clear away the membranes and large pieces of skin, and then pour the contents of the bowl into a strainer. You’re now ready to eat.
Soups for Fall/Winter
This article was syndicated from: Laurel on Health Food
Thanks to some cooler weather finally making its way down south, I’m in the mood for cooking some soup. There’s just something so comforting about a warm bowl of soup this time of year—especially if it’s homemade!
So, I found some yummy soup recipes to share, but feel free to add a comment if you’ve got one of your own. Most of these come from The Food Network, but there’s also one from my good friend Rose that I featured earlier this year. Cheers to Fall weather and enjoy some healthy soup!
Alton Brown’s Lentil Soup - This soup got great reviews on The Food Network. I like that it’s an all-veggie version of lentil soup.
Rose’s Pho Chicken Soup - Mmm mmm good! Rose promises this soup will make your house smell so good!
Ellie Krieger’s Tuscan Vegetable Soup - Ellie’s recipes are always super healthy and this soup is very versatile. You could try adding chicken or different vegetables to switch it up (ex. kale, carrot, swiss chard).
Ina’s East Hampton Clam Chowder - Every Barefoot Contessa recipe I’ve tried is fabulous. I watched her make this chowder on TV and I was drooling! All the veggies and fresh clams make it healthy.
Farm-Raised Fish May Lack Omega-3s
This article was syndicated from: Laurel on Health Food
Farm-Raised Fish May Lack Omega-3s
A new study published in the Journal of the American Dietetic Association found that farm-raised fish may be lacking on omega-3s. Researchers testing the levels of omega-3 fats in farm-raised tilapia found that it may contain high levels of omega-6s (which, in excess, can cause inflammation) and low levels of omega-3s. (Ref: Body+Soul Magazine, Nov 2008, p. 32)
A Mount Sinai School of Medicine nutritionist, Laurie Tansman, R.D., says these findings don’t mean you need to completely cut out tilapia from your diet. She explains that “when it comes to omega-3s and omega-6s, you need to look at the ratio of what you’re getting in your whole diet, not just from one food.” Tansman says to shoot for a minimum of eight ounces of fatty fish a week. Try salmon, herring, mackerel, and trout. Also, opt for wild-caught fish when you can.
But, limit your intake of omega-6s. Some foods high in this fatty acid are red meat and refined vegetable oils (corn, soybean sunflower, safflower, and cottonseed oils). Hydrogenated fats and other processed foods are also high in omega-6s. Remember that your body still needs omega-6s, but in moderation.
If you want some more information on the nutritional differences between wild and farm-raised fish, read this article from Dr. Shannon O’Keefe.
Fatigued? Try Walnuts
This article was syndicated from: Laurel on Health Food
I just found out another reason to eat walnuts. They are packed with omega-3 fatty acids which help keep your liver healthy. You may not know it, but nonalcoholic fatty liver disease is plaguing more and more Americans because they eat unhealthy fats and too many simple carbs. The early symptoms of this disease are fatigue and malaise.
Jan Garavaglia, MD, says that the typical diet of American adults is “increasing their odds of liver inflammation and putting themselves on the path toward cirrhosis-and they might never have touched a drink.” Jan is the host of Dr. G: Medical Examiner on the Discovery Health Channel. She’s also the author of How Not to Die: Surprising Lessons on Living Longer, Safer, and Healthier from America’s Favorite Medical Examiner. (Ref: Oprah Magazine, Nov. 2008, p. 164)
So where do the walnuts come in? You can eat an ounce of walnuts (about 14 shelled halves) every day to help prevent and treat nonalcoholic fatty liver disease. The omega-3s work to keep your liver healthy.
New Açaí Berry Research
This article was syndicated from: Laurel on Health Food
New research on the açaí berry was recently published in the Journal of Agricultural and Food Chemistry. A team of scientists from Texas AgriLife Research conducted the first study on the açaí berry involving people. The study simply proved that açaí juice or pulp has the ability to be absorbed in the human body. (This had never been proven before.)
The clinical trial tested blood and urine samples in subjects 12 and 24 hours after consuming açaí pulp or açaí juice. A control group consumed applesauce or a non-antioxidant beverage. Researchers found that antioxidant activity in the blood increased significantly after consuming the açaí pulp and applesauce. Subjects that consumed açaí pulp or açaí juice had significant absorption of key antioxidants called anthocyanins.
The study authors hope that future studies can prove the disease-prevention benefits of açaí and proper serving sizes for people to achieve those benefits.
Photo by: Malissa144
LOHF on Blog Carnivals!
This article was syndicated from: Laurel on Health Food
Hey there! Here’s a quick post to let you know that Laurel on Health Food made it on two blog carnivals this week. My post “Have Diabetes? Drink Cocoa” made it on the Total Mind and Body Fitness Blog Carnival 68 and “Cook Up Some Easy Greens” made it on the Volume 69.
Check out the carnivals to see our links, and you’ll find a bunch of interesting articles on health and nutrition. Happy Sunday!
Healthy Foods and Breast Cancer Awareness
This article was syndicated from: Laurel on Health Food
Healthy Foods and Breast Cancer Awareness
Did you know October is National Breast Cancer Awareness Month? Or have you been wondering what all those pink ribbons are about? Just about every store I’ve walked into and every website I’ve visited is doing their part to raise breast cancer awareness. That’s a wonderful thing, and it inspired me to write this post.
Since I’m all about healthy food and research, I rounded up some great foods, drinks, and vitamins that will help keep women protected from breast cancer. Feel free to weigh in and share with your friends and family.
Concord Grape Juice - A study published in the Journal of Medicinal Foods found that the Concord grape extract in purple Welch’s 100% Grape Juice has “breast cancer chemopreventive potential” because it protects healthy breast cells from DNA damage.
Apple (w/skin) - Research from Cornell University found that natural chemicals in apple peels can inhibit breast, liver, and colon cancer cell growth.
Milk (vitamin D, calcium) - A study from the Brigham and Women’s Hospital and Harvard Medical School found that pre-menopausal women who consume high amounts of vitamin D and calcium may reduce their risk of breast cancer by 40%. ChefMD, Dr. John LaPuma says milk is “The New Beverage of Choice for Younger Women Who Want to Reduce Breast Cancer.” If you can, opt for organic milk.
Brussels Sprouts - Mark’s Daily Apple mentioned a recent study that found Brussels sprouts to be powerful cancer fighters. Researchers concluded that less than one cup of Brussels sprouts a day may reduce the risk of breast, liver, colon, and bladder cancer and heart disease by up to 59% in women and 71% in men.
Broccoli Sprouts - The American Cancer Society says that a compound in broccoli sprouts, sulforaphane, may prevent and treat breast cancer (according to preliminary studies). Researchers believe that sulforaphane causes your body to make more of the enzymes that fight off cancer-causing chemicals.
Olive Oil - Dr. Roizen and Dr. Oz say that a healthy fat in olive oil, oleic acid, “may help disarm a gene that prompts breast cancer cells to grow and divide.” That’s a powerful fat! It can actually disarm a bad gene?!!
Also…
Fiber-Rich Foods - Researchers from the University of Leeds in England found that pre-menopausal women who eat 25-30 grams of fiber a day are 50% less likely to develop breast cancer than those who eat less fiber. Lead researcher Janet Cade, PhD said that their findings showed how a high fiber diet helps to regulate estrogen levels which are associated with breast cancer. (Cooking Light, Jul. 2007, p. 38). Easy ways to add fiber to your diet: whole-grain bread, high-fiber cereal, and fruits and vegetables.
FYI: This list is not meant to be a complete, one stop shop on foods to prevent breast cancer. Just a few superstars that I’ve read about.
Photo courtesy of: Crystal Woroniuk
