Health Benefits of Cilantro by Global Healing Center
This herb isn't just a commonly-used leaf and seed ingredient found in many tasty and exotic recipes, it's also a powerful natural cleansing agent. Cilantro has been effectively used to help remove heavy metals and other toxic agents from the body.
The chemical compounds in cilantro actually bind to the heavy metals, loosening them from the tissues, blood and organs. Cilantro's chemical compounds then aid to transport these harmful substances out of the body through elimination.
There is also a large amount of literature suggesting that cilantro could be one of nature's best bonding agents, particularly for individuals who have been exposed to heightened levels of mercury. Mercury excess is a common problem that may be the result of metallic teeth fillings or over-consumption of predatory fish. Many people suffering from excess mercury report that the feeling of disorientation resulting from the poisoning can be greatly reduced through consuming large and regular amounts of cilantro over an extended period.
Also, the rich qualities of cilantro oil have a powerfully positive effect on our inner digestive tract. The oils aid our digestive system in its production of digestive enzymes, acids and juices. The oil also helps to stimulate digestion through peristaltic motion.
The known benefits of cilantro are extensive, and researchers are discovering more every day. Currently, there are several well-known, well-documented benefits of organic cilantro, including:
List of Cilantro Benefits:
· Powerful anti-inflammatory capacities that may help symptoms of arthritis
· Protective agents against bacterial infection from Salmonella in food products
· Acts to increase HDL cholesterol (the good kind), and reduces LDL cholesterol (the bad kind)
· Relief for stomach gas, prevention of flatulence and an overall digestive aid
· Wards off urinary tract infections
· Helps reduce feelings of nausea
· Eases hormonal mood swings associated with menstruation
· Has been shown to reduce menstrual cramping
· Adds fiber to the digestive tract
· A source of iron, magnesium, and is helpful in fighting anemia
· Gives relief for diarrhea, especially if caused by microbial or fungal infections
· Helps promote healthy liver function
· Reduces minor swelling
· Strong general antioxidant properties
· Disinfects and helps detoxify the body
· Stimulates the endocrine glands
· Helps with insulin secretion and lowers blood sugar
· Acts as a natural anti-septic and anti-fungal agent for skin disorders like fungal infections and eczema
· Contains immune-boosting properties
· Acts as an expectorant
· Helps ease conjunctivitis, as well as eye-aging, macular degeneration, and other stressors on the eyes.
James A. Duke, Ph.D., a former botanist at the U.S. Department of Agriculture, and author of The CRC Handbook of Medicinal Herbs, states that cilantro has been shown to settle the stomach. He recommends drinking a cup of the tea made from a handful of the leaves, when experiencing any form of stomach discomfort.
Savory Cilantro Salmon by Dr. Wayne Andersen
Ingredients
· 11-12 oz salmon, raw (should yield two 5-oz cooked servings)
· 1-½ cups fresh cilantro
· 1 cup (1 medium 2-¾” x 2-½”) yellow bell pepper , sliced
· 1 cup (1 medium 2-¾” x 2-½”) red bell pepper , sliced
· 1 cup (1 medium 2-¾” x 2-½”) green bell pepper , sliced
· ¼ cup (2 oz) water
· 1 Tbsp fresh lemon or lime juice
· 1 Tbsp hot red pepper sauce
· ½ tsp cumin
· ¼ tsp salt
· Non-stick cooking spray
Directions:
Marinade: In a food processor, combine cilantro, lemon or lime juice, hot red pepper sauce, cumin, salt, and water; puree until smooth. Transfer marinade to gallon-size re-sealable plastic bag. Add salmon, squeeze the air out and seal bag.Turn to coat salmon. Refrigerate 1 hour, turning bag occasionally.After marinating: Preheat oven to 400° F. Spray medium-sized square baking dish with non-stick cooking spray until lightly covered. Arrange pepper slices in a single layer in prepared pan; bake 20 minutes, turning pepper slices once. Drain salmon; discard marinade. Place salmon on top of pepper slices; bake, turning salmon once, 12-14 minutes, or until fish flakes easily when tested with fork.
Nutrition InformationCalories: 360 ; Total Fat: 11 ; Saturated Fat: 5 ; Polyunsaturated Fat: 0 ;Carbohydrates: 15 ; Protein: 34 ; Fiber: 3
Breakfast within 30 minutes of rising with 8 oz water |
Low-glycemic snack with 8 oz water |
Lunch with 8 oz water |
Low-glycemic snack with 8 oz water |
Dinner with 8 oz water (low-glycemic recipe included above) |
Low-glycemic snack with 8 oz water |
Health Benefits of Avocados
Prostate Cancer Prevention
Avocados have been shown to inhibit the growth of prostate cancer.
Oral Cancer Defense
Research has shown that certain compounds in avocados are able to seek out pre-cancerous and cancerous oral cancer cells and destroy them without harming healthy cells.
Breast Cancer Protection
Avocado, like olive oil, is high in oleic acid, which has been shown to prevent breast cancer in numerous studies.
Eye Health
Avocados have more of the carotenoid lutein than any other commonly consumed fruit. Lutein protects against macular degeneration and cataracts, two disabling age-related eye diseases.
Lower Cholesterol
Avocados are high in beta-sitosterol, a compound that has been shown to lower cholesterol levels. In one study, 45 volunteers experienced an average drop in cholesterol of 17% after eating avocados for only one week.
Heart Health
One cup of avocado has 23% of the recommended daily value of folate. Studies show that people who eat diets rich in folate have a much lower incidence of heart disease than those who don't. The vitamin E, monounsaturated fats, and glutathione in avocado are also great for your heart.
Stroke Prevention
The high levels of folate in avocado also protect against strokes. People who eat diets rich in folate have a much lower risk of stroke than those who don't.
Better Nutrient Absorption
Research has found that certain nutrients are better absorbed when eaten with avocado. In one study, when participants ate a salad containing avocados, they absorbed five times the amount of carotenoids (a group of nutrients that includes lycopene and beta carotene) than those who didn't include avocados.
Glutathione Source
Avocados are an excellent source of glutathione, an important antioxidant that researchers say is important in preventing aging, cancer, and heart disease.
Vitamin E Powerhouse
Avocados are the best fruit source of vitamin E, an essential vitamin that protects against many diseases and helps maintains overall health.
Seared Scallops with Red Grapefruit-Avocado Salad by McCormick
The addition of scallops turns a traditional grapefruit and avocado salad into an elegant entrée. The antioxidant duo of thyme leaves and a hint of ginger gives this dish an unexpected, yet perfect pairing of flavors.
Makes 4 servings ~ Prep Time: 20 minutes ~ Cook Time: 8 minutes
2 large red grapefruits, peeled and sectioned (1-1/2 cups)
1 medium avocado, peeled and thinly sliced
2 tablespoons champagne or white wine vinegar
2 tablespoons olive oil, divided
2 teaspoons minced shallot
1-1/2 teaspoons McCormick® Thyme Leaves, divided
1/4 teaspoon plus 1/8 teaspoon salt, divided
1/8 teaspoon McCormick® Black Pepper, Ground
1/2 teaspoon McCormick® Ginger, Ground
1 pound large sea scallops (about 12)
1 package (5 ounces) baby spinach leaves
1. Gently toss grapefruit segments and avocado slices in medium bowl. Set aside. Mix vinegar, 1 tablespoon of the olive oil, shallot, 1/2 teaspoon of the thyme, 1/8 teaspoon of the salt and pepper in small bowl with wire whisk until well blended. Set aside.
2. Mix remaining 1 teaspoon thyme, ginger and remaining 1/4 teaspoon salt in small bowl. Coat scallops evenly on both sides with spice mixture. Heat remaining 1 tablespoon oil in large skillet on medium-high heat. Add scallops; cook 6 to 8 minutes or until scallops are golden brown, turning once.
3. Divide spinach evenly among 4 serving plates. Top each with scallops and grapefruit mixture. Drizzle each salad with about 1 tablespoon of dressing. Serve immediately.
Calories: 287 per serving
Fat: 15 g ~ Carbohydrates: 17 g ~ Cholesterol: 36 mg
Sodium: 490 mg ~ Fiber: 5 g ~ Protein: 21 g
3 Low-Glycemic Meals and 3 Low-Glycemic Snacks = a HealthyLIFE
Breakfast
Breakfast within 30 minutes of rising with 8 oz water
Snack
Low-glycemic snack with 8 oz water
Lunch
Lunch with 8 oz water
Snack
Low-glycemic snack with 8 oz water
Dinner
Dinner with 8 oz water
(low-glycemic recipe included above)
Snack
Low-glycemic snack with 8 oz water
Health Benefits of Epsom Salt Baths by Melissa Breyer with Care2
Most of us know about the importance of iron and calcium for our bodies, but what about magnesium? It is the second most abundant element in human cells and the fourth most important positively charged ion in the body. It helps the body regulate over 325 enzymes and plays an important role in organizing many bodily functions, like muscle control, electrical impulses, energy production and the elimination of harmful toxins.
Most of us are deficient in magnesium, so I’m going to put on my wise-granny hat on here and tell you this: soaking in a bath with Epsom salt, which is high in magnesium, is one of the easiest ways to get a boost.
According to the National Academy of Sciences, American’s magnesium deficiency helps to account for high rates of heart disease, stroke, osteoporosis, arthritis and joint pain, digestive maladies, stress-related illnesses, chronic fatigue and a number of other ailments. Who knew?
Our magnesium levels have dropped by half in the last century due to changes in agriculture and diet. Industrial farming has depleted magnesium from soil and the typical American diet contains much less magnesium than that of our forefathers. And in fact, the modern American diet with its fat, sugar, salt and protein actually works to speed up the depletion of magnesium from our bodies.
Another factor in decreased magnesium levels has been our focus on getting enough calcium. It’s a delicate dance–calcium depletes magnesium yet calcium functions best when enough magnesium is present. Studies indicate that taking a calcium supplement without enough magnesium can increase the shortage of both nutrients. Researchers have found that many Americans have five times as much calcium as magnesium in their bodies, although the proper ratio for optimum absorption of both minerals is two to one.
With such widespread magnesium deficiency one might think that magnesiumsupplements would be called upon, but studies show that magnesium is not easily absorbed through the digestive tract. The presence of specific foods or drugs, certain medical conditions, and the chemistry of a person’s stomach acid can render magnesium supplements ineffective.
This brings us to Epsom salt. Known scientifically as hydrated magnesium sulfate, Epsom salt is rich in both magnesium and sulfate. While both magnesium and sulfate can be poorly absorbed through the stomach, studies show increased magnesium levels from soaking in a bath enriched with Epsom salt! Magnesium and sulfate are both easily absorbed through the skin. Sulfates play an important role in the formation of brain tissue, joint proteins and the proteins that line the walls of the digestive tract. They stimulate the pancreas to generate digestive enzymes and are thought to help detoxify the body of medicines and environmental contaminants.
Researchers and physicians suggest these health benefits from proper magnesium and sulfate levels, as listed on the web site of the Epsom Salt Industry Council:
- Improved heart and circulatory health, reducing irregular heartbeats, preventing hardening of the arteries, reducing blood clots and lowering blood pressure.
- Improved ability for the body to use insulin, reducing the incidence or severity of diabetes.
- Flushed toxins and heavy metals from the cells, easing muscle pain and helping the body to eliminate harmful substances.
- Improved nerve function by electrolyte regulation. Also, calcium is the main conductor for electrical current in the body, and magnesium is necessary to maintain proper calcium levels in the blood.
- Relieved stress. Excess adrenaline and stress are believed to drain magnesium, a natural stress reliever, from the body. Magnesium is necessary for the body to bind adequate amounts of serotonin, a mood-elevating chemical within the brain that creates a feeling of well being and relaxation.
- Reduced inflammation to relieve pain and muscle cramps.
- Improved oxygen use.
- Improved absorption of nutrients.
- Improved formation of joint proteins, brain tissue and mucin proteins.
- Prevention or easing of migraine headaches.
While there are many different brands of Epsom salt, they are all the same product chemically, and can be found at most drug stores. Add two cups of Epsom salt and soak for at least 12 minutes. Three times weekly is recommended.
Low-Glycemic Deviled Eggs
It’s picnic weather! Here is a deviled egg recipe that is very low glycemic and high in protein.
One dozen hard-boiled eggs, peeled and sliced in half.
8 oz. plain Greek yogurt.
1 TBSP mayo
Squirt of mustard
salt and pepper to taste
Mash together with the yolks and fill the egg whites. You can also add diced pickles, celery, or onion, if you wish. In fact, if you have a favorite “secret” ingredient for your deviled eggs, feel free to add it. It’s the base of Greek yogurt that makes this recipe lower in calories and higher in protein.
3 Low-Glycemic Meals and 3 Low-Glycemic Snacks = a Healthy LIFE
Breakfast
Breakfast within 30 minutes of rising with 8 oz water
Snack
Low-glycemic snack with 8 oz water
Lunch
Lunch with 8 oz water
Snack
Low-glycemic snack with 8 oz water
Dinner
Dinner with 8 oz water
(low-glycemic recipe included above)
Snack
Low-glycemic snack with 8 oz water
Grant HughesCertified Health Coach678-468-2523
HEALTH BENEFITS OF SALMON:
The health benefits of salmon include proper cardiovascular health, muscle and tissue development, eye care, effective body metabolism, etc.
This well known and popular fish is a very good source of easily digestible proteins (amino acids), fatty acids like Omega-3 Fatty acids in form of Triglyceride, vitamins like vitamin-D, vitamin-A and some members of vitamin-B family and minerals like Selenium, Zinc, Phosphorus, Calcium and Iron. Salmon have a peculiar life cycle. They lay their eggs near the mouth of the rivers. The eggs hatch there, develop into fries and start their journey toward the sea. They grow into adults and again go back to the rivers to reproduce, where most of them die after laying eggs.Health benefits of eating salmon include the following:Muscles, Tissues, Enzymes, Hormones etc.: Proteins or amino acids are essential components of our cells, tissues, enzymes, hormones and every other body part. The proteins from salmon (and most other fish) are easy digestible and easily absorbed into the body. They do not have any adverse side effects or contain carcinogenic compounds, as other meats do. Salmon are also source of good fat (omega-3 fatty acids) which also plays a vital role in keeping you healthy. Salmon is also rich in some of the essential minerals includung iron, calcium, selenium and phosphorus and vitamins like A, B and D. Selenium, which is necessary for building tissues, hair, nails etc., is best obtained from animal proteins, among which, salmon is one of the best.Cardiovascular Health: While the Omega-3 Fatty Acids help reduce cholesterol, maintain flexibility of arteries and veins and strengthen cardiac muscles, the essential amino acids repair damages to the cardio-vascular tissues. They help reduce the blood pressure too, as they lower cholesterol level and prevent hardening of walls of arteries and veins, thereby considerably reducing the chances of heart attack.Metabolism: The Omega-3 fatty acids, vitamin-D and selenium, together help increase influence of insulin, thereby facilitating absorption of sugar and consequent lowering of blood sugar level.Eye Care: Again, the Omega-3 fatty acids and amino acids help prevent macular degeneration, dryness, loss of vision and fatigue of eyes. It is a proven fact that people who eat fishes regularly or more than others, have better vision than others, longer.Brain & Nerves: The Omega-3 fatty acids increase efficiency of the brain, improves memory and keep it wide awake during long working hours. In company with the amino acids, vitamin-A & D and selenium, these fatty acids protect nervous system from damages from aging, act as anti depressant, relaxes the brain and are also helpful in treating Alzheimer’s and Parkinson’s disease. Perhaps that is why the fish eaters are supposed to be more intelligent than the meat eaters.Other Benefits: Omega-3 fatty acids reduce inflammation of the arteries and digestive system, reduce chances of cancer of colon, prostrate and kidneys etc., improve skin texture, add shining to eyes, skin, hair and nails and help in the growth of beneficial bacteria in the colon. The fatter the salmon, the more nutritious and healthy it is. It is a good protein supplement of older or sick people too, being easy digestible. In some parts of the world, it is cheaper than other sources of animal proteins such as meat, poultry etc.
Grilled Sun-Dried Tomato Salmon by Dr. Wayne Andersen
Cal 420 ~ Total Fat 23g ~ Sat Fat 4.5g ~ Chol 90 mg ~ Sod 520mg ~ Total Carb 18g ~ Fiber 6g ~ Pro 38g
Prep time: 5-10 minutes Cook time: 10-20 minutes Yields: 1 serving
Ingredients
6 oz. raw salmon (should yield one 5 oz. cooked serving)
1-1/2 cups (18 medium 5-1/4" to 7" spears) asparagus
1/4 cup fresh parsley, chopped
2 Tbsp Newman's Own - Lighten Up Sun Dried Tomato dressing
1/2 Tbsp (1 Piece) sun-dried tomatoes packed in oil, chopped Dash of salt and/or pepper (if desired)
Directions
Preheat grill to medium heat. Mix dressing, parsley, and tomatoes; set aside. Place salmon on grill. Cover and grill 10 minutes. While salmon is cooking, place asparagus on grill. After 10 minutes of grilling salmon, brush with dressing mixture; brush any additional mixture onto asparagus. Continue grilling 10 more minutes or until salmon flakes easily with fork.
Each serving counts as: 1 "Lean" Protein Serving ~ 3 Vegetable Servings ~ Optional Condiment Servings
3 Balanced Meals & 3 Low-Glycemic Snacks = a Healthy LIFE
Breakfast
Balanced Breakfast within 30 minutes of rising with 8 oz water
Snack
Medifast or low-glycemic snack with 8 oz water
Lunch
Balanced Lunch with 8 oz water
Snack
Medifast or low-glycemic snack with 8 oz water
Dinner
Balanced Dinner with 8 oz water
(healthy recipe included above)
Snack
Medifast or low-glycemic snack with 8 oz water
HEALTH BENEFITS OF SPLIT PEAS:
While most of us are familiar with split pea soup, there is a lot behind those little peas. Did you know that dried peas have been a staple of the human diet since prehistoric times? Peas have been found in archeological digs in Egypt, Asia, and Rome.
Are you worried about your cholesterol level? Eat split peas! Full of soluble fiber, peas help to bind up cholesterol-containing bile and move it out of your body. This can help with conditions like irritable bowel syndrome and diverticulosis. A single cup of cooked dried peas in your daily diet provides 65.1% of the recommended daily fiber. They also provide a good amount of protein, two B-vitamins, and several important minerals. Peas also include isoflavones, which are helpful in reducing the risk of breast and prostate cancer.
If you are diabetic, or have it in your family, split peas can be your best friend. Peas help stabilize our blood sugar levels while providing a steady supply of energy. Studies have shown that type 2 diabetics who eat at least 50 grams of fiber per day can lower their cholesterol, their triglycerides, and the VLDL (Very Low Density Lipoprotein) by a considerable amount.
Peas can also reduce the amount of plaque in your blood vessels and help your heart remain healthy. If you are sensitive to sulfites, which are added to most deli foods and salad bars, the mineral molybdenum will help you detoxify them. Peas can provide you with almost twice the recommended daily allowance of this mineral from a single 1-cup serving. Signs of sulfite sensitivity may include rapid heartbeat, headache, or disorientation.
Servings Per Recipe: 8Ingredients
- 1 tablespoon olive oil
- 2 cups chopped onion
- 2 cups chopped carrot
- 2 cups finely chopped celery
- 1/2 tablespoon minced garlic
- 1 cup yellow split peas
- 1 cup green split peas
- 8 cups fat-free chicken broth
- 1 1/2 teaspoons salt-free seasoning blend
- 1 teaspoon salt
Directions
- In a large pot or Dutch oven over medium heat, heat olive oil. Cook onion, carrot, celery and garlic until onion is translucent. Stir in yellow and green split peas, broth, seasoning and salt. Cover, bring to a boil, then reduce heat and simmer 2 1/2 hours, stirring frequently. Puree with a blender or food processor. Return to pot, heat through, and serve.
Nutritional Information per serving ~ Calories: 133
- Total Fat: 2.1g
- Cholesterol: 0mg
- Sodium: 723mg
- Total Carbs: 14.4g
- Dietary Fiber: 6.1g
- Protein: 11.2g
3 Balanced Meals & 3 Low-Glycemic Snacks = a Healthy LIFE
Breakfast
Balanced Breakfast within 30 minutes of rising with 8 oz water
Snack
Low-glycemic snack with 8 oz water
Lunch
Balanced Lunch with 8 oz water
Snack
Low-glycemic snack with 8 oz water
Dinner
Balanced Dinner with 8 oz water
(healthy recipe included above)
Snack
Low-glycemic snack with 8 oz water
HEALTH BENEFITS OF PEPPERS:
A look at the potential health benefits that peppers may hold by Annie Stuart.
WebMD Feature ~ Reviewed by Laura J. Martin, MD
Peppers -- hot or not -- may do more than round out your omelet, spice up your salsa, and make for a colorful stir-fry. They help you get some of your daily vitamins and contain compounds that may be linked to weight loss, pain reduction, and other benefits.
Peppers, by the way, are fruits, not vegetables. They have been popular for a long time, including with the ancient Aztecs. And now they're getting new attention from researchers eager to unlock their potential health benefits.
Phytochemicals in Peppers
Whether spicy or sweet, peppers contain many phytochemicals, which are naturally occurring compounds found in plants.
"Close to a million have been identified in nature," says David Heber, MD, PhD, professor of medicine and public health and chief and founding director of the Center for Human Nutrition at the Division of Clinical Nutrition at UCLA. He is also author of several nutrition books, including What Color Is Your Diet?
Many of peppers' phytochemicals have antioxidant abilities. This means they can help neutralize free radicals in the body, which damage cells. So they may help prevent or reduce symptoms of certain diseases. Similar to hormones, some phytochemicals also act as messengers in the body, Heber says.
Peppers come in a rainbow of colors, including green, red, yellow, orange, and even purple, brown, and black.
"Each color of pepper is associated with a different family of phytochemicals," Heber says. But there's a lot of overlap in nature. "So it's not like you need to have a certain type of chili pepper, or you're going to die." The problem occurs when you don't eat enough variety of colorful fruits and vegetables, spices, and herbs, he says.
Peppers' Top Performers
Whether mild or fiery, peppers are nutrient-dense. They're one of the richest sources of vitamins A and C. Just a cup a day can provide more than 100% of your daily needs.
Go for a variety of colors in peppers to get the biggest bang for your buck. Red bell peppers are a good source of fiber, folate, vitamin K, and the minerals molybdenum and manganese. And, they're especially rich in nutrients and phytochemicals such as:
· Vitamin A, which may help preserve eyesight, and fend off infections
· Vitamin C, which may lower cancer risk and protect againstcataracts
· Vitamin B6, which is vital for essential chemical reactions throughout the body, including those involving brain and immune function
· Lutein and zeaxanthin, which may slow the development of eye diseases, such as cataracts or macular degeneration
· Beta-carotene, which may help protect against certain types of cancer, such as breast cancer in women before menopause
· Lycopene, which may decrease the risk for ovarian cancer
Low-Glycemic Chicken with Roasted Red Peppers and Asparagus
When it comes to locating low-glycemic meals everyone will love, it can be difficult, especially for those trying to stick to a healthy eating plan. Now you can please your entire family with this low-glycemic (Lean & Green) recipe. This is something you’ll want to have over and over again, just because it is just that good. You will never feel like... you are consuming too much chicken when you eat this delightful meal. It is so tasty and mouthwatering, that it will become a staple in your healthy diet.
(Makes 4 servings)
• 1/2 cup chicken broth
• 1 lb chicken breast
• 1/2 lb asparagus
• 7 oz roasted red peppers, drained and chopped
• 1 clove garlic
• 1/2 cup chopped tomato
• 2 tsp balsamic vinegar
• 1/2 cup low fat mozzarella
• 1/2 cup chopped onion
1. Brown chicken in large skillet with chopped onions.
2. Once browned, add broth and cook (approximately 15 minutes) until chicken is almost cooked through.
3. Add asparagus, red peppers, and garlic.
4. Continue cooking 10 minutes, until chicken is done and asparagus is tender.
5. Place tomatoes in skillet during last two minutes of cooking.
6. Sprinkle with vinegar.
7. Top with mozzarella cheese and serve.3 Balanced Meals & 3 Low-Glycemic Snacks = a Healthy LIFE
Breakfast
Balanced Breakfast within 30 minutes of rising with 8 oz water
Snack
Low-glycemic snack with 8 oz water
Lunch
Balanced Lunch with 8 oz water
Snack
Low-glycemic snack with 8 oz water
Dinner
Balanced Dinner with 8 oz water
(healthy recipe included above)
Snack
Low-glycemic snack with 8 oz water
Referrals are the best compliment I can ever receive from you.
Low-Glycemic Cheesy Creamed Chicken
This recipe has proven to be delicious, weight loss friendly and something that becomes a brand new favorite for you, and your whole family. Who knew cheese could be a diet friendly item? With the right choices and portion sizes, you can still enjoy the items you always have, just without destroying your diet.
(Makes 6 servings)
• 1/4 cup onion, chopped
• 1/4 cup celery, chopped
• 1/4 cup peppers, red bell, chopped
• 1 cup chicken breast, cooked
• 1/4 cup Wondra flour
• 2 cups milk, fat free
• 1 cup cheese, shredded
• 1/2 tsp salt
• 1/4 tsp pepper
• 1/4 cup parsley, fresh
1. In a non-stick pan, cook the onion, celery and peppers until soft, adding a little water if needed. Chop the chicken and add it to the pan
2. In a separate pot, stir together the Wondra flour and cold milk.
3. Place over medium heat, cook and stir until thickened.
4. Remove from the heat and add the cheese. Cover and allow to sit without stirring, for 5 minutes, or until the cheese is melted.
5. Stir in the salt, pepper and the chicken mixture
6. Add the fresh parsley just before serving.
Breakfast | Balanced Breakfast within 30 minutes of rising with 8 oz water |
Snack | Medifast or Low-glycemic snack with 8 oz water |
Lunch | Balanced Lunch with 8 oz water |
Snack | Medifast ~ Low-glycemic snack with 8 oz water |
Dinner | Balanced Dinner with 8 oz water (healthy recipe included above) |
Snack | Medifast ~ Low-glycemic snack with 8 oz water |
Referrals are the best compliment I can ever receive from you.
Health Benefits of Reading and other brain workout activities:
(CBS) New research suggests that a brain workout on a regular basis can greatly reduce the risk of developing dementia, including Alzheimer's disease.
The Early Show medical correspondent Dr. Emily Senay says there are no hard answers when it comes to the benefits of a regular brain workout. But, she says, more evidence is building up that mentally–stimulating leisure activities can reduce the risk of dementia and help maintain cognitive abilities as people age.
In the New England Journal of Medicine study, researchers looked at leisure activities of seniors over a 20-year period to see whether they developed dementia. The study also examined the result of frequently challenging the brain by doing crossword puzzles, playing board games or cards, reading, writing for pleasure and playing musical instruments. They also looked at physical activities' affect on the brain, such as tennis or golf, swimming, dancing and housework.
They found a reduced incidence of dementia among the people who participated in reading, playing board games, playing musical instruments and dancing. And the researchers found that people who engage in the activities were more frequently less likely to develop dementia.
The study found one activity once a week reduced the risk of dementia by 7 percent. Risk reduction went up to 63 percent for those who participated in more activities more frequently.
The medical community is not sure why mental activity benefits the brain, but one theory suggests mental challenges may keep brain cells healthy and less prone to disease or damage.
Another theory, says Senay, is that mentally-stimulating activities may help build up cognitive reserve, so there is more brain cells to replace any that is lost.
The study says there was no common denominator that show one activity to better than another. Senay says a French study showed that knitting, gardening, traveling and doing odd jobs reduced dementia risk. And although physical activities didn't seem to have much of an effect in this study, there is evidence that it benefits the brain in other ways.
Seniors are the most at risk from dementia as they age, but some believe the challenges have to occur as the brain develops earlier in life. Senay says mental challenges won't hurt anyone, but before hitting the dance floor, consult your doctor.
Prep time: 15 minutes + 1-2 hours marinating time
Cook time: 10-15 minutes Yields: 1 serving
Ingredients:
8 oz. raw shrimp, peeled and de-veined or 7 oz. fully cooked frozen shrimp, thawed
1 cup romaine lettuce, chopped or shredded
½ cup (1 medium 2 ½”) tomato, diced
½ cup cucumber, sliced
4 Tbsp Newman’s Own Lighten Up Sun Dried Tomato dressing, divided
Directions:
Marinate shrimp in 3 Tbsp of dressing for 1-2 hours. Prepare salad by washing vegetables and cutting them as indicated above; set aside. After shrimp has sufficiently marinated, pour entire contents (shrimp and marinade) into a skillet and cook over medium heat until shrimp are cooked through (or turn opaque in color), about 3-5 minutes. Place shrimp on top of salad and drizzle remaining dressing over.
Cal 360 ~ Total Fat 10g ~ Sat Fat 1.5g ~ Chol 335 mg ~ Sod 1160mg ~ Total Carb 17g ~ Fiber 2g ~ Pro 38g
3 Balanced Meals & 3 Low-Glycemic Snacks = a Healthy LIFE
Breakfast
Balanced Breakfast within 30 minutes of rising with 8 oz water
Snack
Medifast or Low-glycemic snack with 8 oz water
Lunch
Balanced Lunch with 8 oz water
Snack
Medifast ~ Low-glycemic snack with 8 oz water
Dinner
Balanced Dinner with 8 oz water
(healthy recipe included above)
Snack
Medifast ~ Low-glycemic snack with 8 oz water
Referrals are the best compliment I can ever receive from you.
Diet Rich in Blueberries May Boost Heart Health
By WebMD Health News
Busting belly fat may be yet another of blueberries’ health benefits.
A new study shows rats who ate a diet rich in blueberries lost abdominal fat -- the kind of fat linked to heart disease and diabetes -- as well as experienced other health benefits like loweredcholesterol and improved glucose control even if their diet wasn’t otherwise heart-healthy.
"Some measurements were changed by blueberry even if the rats were on a high-fat diet," researcher E. Mitchell Seymour, MS, of the University of Michigan’s Cardioprotection Research Laboratory, says in a news release.
Researchers say the results suggest that antioxidant-rich blueberries may change how the body stores and processes glucose or sugar for energy, thereby reducing the risk of both heart disease and diabetes.
"The benefits of eating fruits and vegetables have been well researched, but our findings in regard to blueberries show the naturally occurring chemicals they contain, such as anthocyanins, show promise in mitigating these health conditions," researcher Steven Bolling, MD, of the University of Michigan, says in the release.
Blueberries Boost Heart Health
In the study, presented at Experimental Biology 2010, researchers fed rats bred to become obese either a high-fat or low-fat diet enriched with whole blueberry powder or carbohydrates as 2% of their total diet.
After 90 days, the rats fed blueberries had less abdominal fat, lower cholesterol, and improved glucose control and insulin sensitivity. The latter two factors are markers of how well the body processes sugar for energy and are related to diabetes risk.
These health benefits of blueberries were evident in rats fed both high- and low-fat diets enriched with the blueberry powder. But the benefits were greatest among those who ate a low-fat diet.
In addition to the other heart health benefits of blueberries, those fed the low-fat blueberry diet also lost body weight and fat mass compared to those on the high-fat diet.
Although more research is needed to confirm these results in humans, a related study presented at the same conference showed that men with risk factors for heart disease who drank wild blueberry juice for three weeks seemed to experience slight improvements in glucose and insulin control.
Ingredients:
3/4 lb (12 oz.) raw, boneless pork loin chops (should yield two 5 oz. cooked servings)
...
6 cups (1 small-medium bunch) broccoli, chopped
10 sprays butter substitute spray (e.g. I Can’t Believe It’s Not Butter)
Marinade:
2 Tbsp fresh lime juice 2 clover garlic, minced
1 tsp olive 1 packet sugar substitute
Directions:
Marinate: In a 13 x 9 x 2” glass dish, mix together marinade ingredients. Add pork chops and turn to coat. Cover; refrigerate 6 hours or overnight.
Heat gas grill to medium-high or prepare charcoal grill with medium-hot coals. In a medium pot, heat water until boiling. Add chopped broccoli and boil or steam until broccoli is al dente (tender-crisp). Drain broccoli and set aside; cover to keep warm until serving. Remove pork from marinade. Grill pork chops about 12 minutes, turning halfway through, or until internal temperature registers 155 degrees on thermometer. Divide broccoli and pork chops onto two plates. Top each serving of broccoli with 5 sprays of butter spray; salt and pepper to taste.
Cal 400 ~ Total Fat 19g ~ Sat Fat 5g ~ Chol 120 mg ~ Sod 170mg ~ Total Carb 18g ~ Fiber 7g ~ Pro 42g
Prep time: 15 – 20 minutes + 6 hours marinating time
Cook time: 15 – 20 minutes Yields: 2 serving
3 Balanced Meals & 3 Low-Glycemic Snacks = a Healthy LIFE
Breakfast | Balanced Breakfast within 30 minutes of rising with 8 oz water |
Snack | Medifast or Low-glycemic snack with 8 oz water |
Lunch | Balanced Lunch with 8 oz water |
Snack | Medifast ~ Low-glycemic snack with 8 oz water |
Dinner | Balanced Dinner with 8 oz water (healthy recipe included above) |
Snack | Medifast ~ Low-glycemic snack with 8 oz water |
Referrals are the best compliment I can ever receive from you.
Happy Monday to All:
Hope you enjoy this weeks email. This weeks activity tip is moving household items, such as boxes, etc.
Did you know that if you weigh 200lbs and move boxes for 10 minutes that you would burn 91 calories?
Monday's Health Tip: Benefits of Garlic by Natural Health
So you think garlic gives you nothing but bad breath? Well, OK, it does, but it’s also one of the healthiest foods you can eat. For centuries, garlic has been considered a “cure-all” and is said to be able to treat just about every ailment from the cold to the Plague! I don’t think there are too many Plagues about these days, so here are a few other ways you can use garlic to improve your health:
Acne – Most people at some point in their lives suffer from acne to some degree. Companies make a fortune selling facial washes and creams to help. The problem is that there are many reasons for acne including hormones, diet and stress. Although garlic on its own is unlikely to cure acne, it can certainly be used in conjunction with other treatments.
Garlic is thought to work because of its antibiotic and blood cleansing properties. When using garlic in your food, make sure your crush and chop it up. This will help release the active compounds. Another way to take garlic is by placing a few cloves in a bottle of olive oil and then drizzle it over a salad.
Cardiovascular Health and High Cholesterol – If you enjoy eating Mediterranean or Far Eastern food you’ll notice that garlic is used a lot. The good news is that people from these areas also have low incidences of cardiovascular disease.
Cholesterol can be a confusing area of health. On one hand it is essential, whilst on the other hand, it can kill us. This is because there are two types of Cholesterol – HDL and LDL. Increased levels of the latter type is considered unhealthy. Modern medicine has found that garlic contains allicin which scavenges hydroxyl radicals (OH). This is turn is thought to prevent LDLs from being oxidised.
Antioxidant – Allicin naturally increases antioxidant enzymes atalase and glutathione peroxidase in your blood. It can help against the damaging effects of nicotine and slows the aging process of your liver by inhibiting lipid peroxidation.
Anti-Bacterial – Garlic has 1% of the potency of penicillin and can ward off a number of bacteria such as Listeria, Salmonella, E. coli, Cryptococcal meningitis, Candida albican and Staphylococcus. The problem with most antibiotics is that bacteria develops resistance to them, however this is not the case with garlic.
These benefits were first realized back in the early 19th century when English priests caught an infectious fever. The French priests, who ate garlic everyday, did not.
Some Pointers about Garlic:
· Garlic is most effective when crushed or chopped and when raw.
· One clove a day will improve your health and 2-3 cloves will help prevent a cold.
· When cooking garlic wait until the last 10 minutes of cooking to add the garlic.
· Be careful about taking too much as it can irritate your digestive system.
· Don’t microwave garlic as this kills the active ingredients.
· Don’t take garlic instead of eating a healthy, balanced diet.
· Garlic supplements may interact with certain drugs such as anticoagulants.
· Always consult a doctor if you are unsure about anything.
This recipe from Low GI & Omega 3 Rich Recipes:
Slow roasted tomatoes seem to be everywhere! Fine dining has found a newest best friend – and after eating these – I can see why. The best part is that the oil can be strained and refrigerated for a few days, and has a wonderful garlic and tomato aroma and flavor that adds amazing favor to your cooking.
Tomatoes have a low GI of 15, and the carb content of garlic is almost inconsequential (1g per clove). Because these are cooked in olive oil at very low temperatures, the oil doesn’t transform to the nasty fats as it would if cooked at high heat. (Even olive oil, when cooked at hot temperatures, converts some of the oil into saturated fats and trans fats.)
Best served at just above room temperature, in small spoons that are just about a mouthful per serving. And what a mouthful!
Serves: 8
Ingredients:
- 16 baby Doncaster tomatoes (or cherry or baby roma) – the focus is on small tomatoes
- Approx 300 mL extra virgin, cold pressed olive oil (enough to cover the tomatoes in a bowl)
- 1 whole garlic (about 8-10 cloves)
- A few sprigs of thyme and sage
Equipment:
- 1 medium sized saucepan or frying pan
- A metal bowl that sits in it easily and allows steam to escape a little around the sides (the bowl I used actually rested in the saucepan, but I added a paper napkin on one side folded up between the bowl and saucepan to create a small window for steam to come out)
Method:
- Fill the saucepan to about 1/3 with water.
- Place the washed tomatoes in the bowl with the garlic cloves (separated into cloves but unpeeled)
- Cover with olive oil completely
- Turn the heat to a medium heat. Once the water boils, turn down to a simmer
- If you have a meat thermometer you can check the temperature (you want to keep it ideally between 122- 212 F
(I checked and found that with this method it never gets too hot.) - Do not stir along the way (this breaks up the tomatoes)
- When cooked, carefully scoop the tomatoes into your serving dish
- Drain the oil into a jar (keeps in the fridge for a few days)
- If you wish to prepare ahead of time, you can reheat the serving container in the oven at a low heat (122 F) for about 30 minutes prior to serving. At the same time, put the thyme and sage in a small dish with a spray of oil on them and toast in the oven for just a few minutes (till crispy) – can also be done on the stovetop in a small pan
- When ready to serve, gently press on the garlic cloves to squeeze a portion of the sweet inner baked garlic onto each serving spoon. Crush some of the toasted herbs over the top
Remember to cut your portions for Breakfast, Lunch and Dinner.
In addition to 3 smaller meals each day, add one of our recommended low-glycemic snacks between each meal.
Doing this continues to balance your blood sugar on a daily basis for LIFE!
Breakfast
Balanced Breakfast within 30 minutes of rising with 8 oz water
Snack
Medifast ~ Low-glycemic snack with 8 oz water
Lunch
Balanced Lunch with 8 oz water
Snack
Medifast ~ Low-glycemic snack with 8 oz water
Dinner
Balanced Dinner with 8 oz water
(healthy recipe included above)
Snack
Medifast ~ Low-glycemic snack with 8 oz water
Referrals are the best compliment I can ever receive from you. Thank you in advance!
Grant Hughes
Certified Health Coach
678-468-2523
