We all know by now that we should be ingesting at least 5 servings of fruits and veggies each day. But knowing and doing are two different things, aren’t they? Sometimes it is just not easy to include them all in there. We are constantly tempted to fill up on convenience and junk food. If your family is anything like mine, they’d much rather fill up on a bag of chips or a bowl of rice or pasta instead of trying an apple or a plate of steamed broccoli. So we’ll have to get creative. Here are a few ideas to “sneak” some more veggies and fruits in your family’s diet.
1. Start off the day with a breakfast smoothie. All you have to do is put some fruits, low-fat yogurt and ice in a blender. You may also want to place a scoop of protein powder in there for good measure. To make it even more interesting for your kids, use some frozen yogurt or a scoop of ice cream in the smoothie. They won’t believe that you are letting them have ice cream for breakfast.
2. Dried fruit makes an wonderful snack any time of the day. Put some small boxes of raisins in your child’s lunch box, pack some yogurt-covered raisins in your spouses briefcase and keep some trail mix sitting around for snacking. You can also put dried fruit in oatmeal and cereal in the morning. My family loves banana chips in their breakfast cereal.
3. Add some fruits and vegetables in your family’s sandwiches. You can put some banana, sliced apples or strawberry slices to a peanut butter sandwich. Top off a turkey sandwich with lettuce, tomato, cucumber and anything else they will eat. You can even make a deli style vegetable sandwich by combining several different veggies with some mayonnaise and cheese on bread.
4. Create a salad bar at dinner. Set out a variety of chopped vegetables, some cheese and croutons as well as several choices of salad dressing along with the lettuce and let everybody create their own perfect salad.
5. Make them drink their fruits and vegetables. Keep an assortment of fruit and vegetable juices in the fridge and encourage everyone to drink them as a snack. Get creative. You could start “family cocktail hour” by pouring everybody a glass of his or her favorite juice over ice. Add some straws, cocktail umbrellas and sit together to talk about how everybody’s day went.
6. Try this for dessert. Place a small scoop of ice cream or frozen yogurt in a bowl and top it with lots of fresh or frozen fruit.
7. Offer fruits and vegetables as snacks. You can cut apples into slices and top them with peanut butter or cheese. Cube cheese and serve with grapes. Cut up some fresh veggies and serve them with ranch dip. And of course there’s ants on a log. Spread some cream cheese or peanut butter on the inside of a stick of celery and sprinkle raisins on it (wow, fruit and vegetable in one snack).
8. Try some new fruits and vegetables. Pick something exotic to get your family’s curiosity. With a little luck their curiosity will outweigh their initial apprehension to trying something new. You could try artichokes, plantains, papaya, mango, star fruit, or anything else you can find in the produce department of your local store.
9. Cook a pot of vegetable soup or a stew that’s heavy on veggies and easy on the meat. Both of these make some great comfort food when the weather gets cold.
10. Start “My Vegetable Day”. Each family member gets to pick a vegetable one day of the week. They qualify to pick a vegetable as long as they tried each vegetable the week before, otherwise they loose a turn and Mom gets to pick.
Incorporate a few of these ideas and you will have everyone in your family eating more fruits and veggies in no time.
Here is a bonus tip:
Now that everyone in the family has gotten a taste for it, make sure you always have plenty of fresh fruits and veggies available and ready to snack on.
For more information Click Here
Sunday, August 16, 2009
Friday, August 14, 2009
Tasty Ways to Reduce Cholesterol With Out Drugs
Cholesterol is a wax-like product that is present in the cell membranes of body tissues and is carried in the blood plasma. It is a sterol; a combination of alcohol and steroid and is also called atherosclerotic plaque. The body requires cholesterol in order to form and sustain cell membranes, help with the production of bile and helps with the breaking down of fat soluble vitamins.
Over time, cholesterol builds up on the artery walls and this condition is known as atherosclerosis. Atherosclerosis was thought to be an affliction of the elderly until the 1950's when American pathologists were sent to Korea by the Pentagon to study the bodies of servicemen who died during the conflict. They autopsied around 2000 soldiers and found that about 75% had waxy, yellow deposits on the walls of their arteries; a shocking statistic considering the average age of the soldiers was 21. Their findings astonished the scientific community as it highlighted the onset of heart disease in the very young.
bad and good Cholesterol
There are two separate types of cholesterol; low-density lipoproteins (LDL) and high-density lipoproteins (HDL). HDL is commonly labeled as 'good' cholesterol and LDL is known as 'bad' cholesterol. LDL has been negatively linked with heart disease, while HDL is thought to reduce the chance of a heart attack. It has been estimated that approximately one quarter of Americans are at risk from heart disease due to atherosclerosis, and around 1/10 have such high levels that doctors are left no choice than to prescribe cholesterol reducing drugs.
Foods that Lower LDL Cholesterol
There are a number of foods which are believed to significantly lower LDL cholesterol. Fiber-rich foods are said to be particularly beneficial and will not only lower 'bad' cholesterol, but also help the bowel to function properly, lowering the risk of colon and bowel cancer. There are many other foods that can help the body fight back against these dangerous deposits.
Fiber-rich foods, particularly oat bran, barley and wheat bran.
Beans and pulses are high in fiber and low-fat. They also contain lecithin, a nutrient that reduces cholesterol.
Avocado contains prolific amounts of monounsaturated fat, which helps to reduce LDL cholesterol and has many other health benefits including anti-cancer properties
Raw carrots are rich in pectin that is renowned for minimizing cholesterol. There are several fruits that also contain pectin, including; apples, citrus fruits, strawberries, raspberries and other red or black berries
Shitake mushrooms are widely used by the Japanese and include a substance called lentinan, which not only reduces cholesterol, but is also thought to be anti-cancerous and may help to boost the immune system
Garlic is a super food and is well known for its blood-thinning properties. It also contains a substance allicin which is thought to prevent the body from retaining LDL cholesterol and research has shown that the equivalent of one clove per day can lessen ldl cholesterol by ten - 15% in the majority of people
Root ginger has been used in Chinese medicine for centuries and has numerous health benefits. It can be added to stir-fry's (using healthy sesame oil) and other vegetable dishes
Nuts are naturally high in omega-3 fatty acids and are known to significantly reduce blood cholesterol; walnuts, pecans, hazelnuts and almonds are especially beneficial
Sesame seeds are high in phytosterols. These compounds are said to substantially lessen LDL cholesterol. Other foods containing phytosterols include; celery, lettuce, asparagus, spinach, tomatoes, ginger, squash and strawberries
Safflower, canola, soybean, and olive oil are monounsaturated and are an excellent source of omega-3 fatty acids. Research indicates that they can reduce atherosclerotic plaque by up to fifteen% when eaten on a regular basis
Salmon, tuna, sardines and mackerel contain considerable amounts of omega-3 fatty acids
Prunes are a wonderful source of antioxidants and fiber, which is known to lessen bad cholesterol
Alfalfa sprouts contain a substance called saponin, which is thought to slow the formation of atherosclerotic plaque in the arteries
If you have high cholesterol or a family tendency towards atherosclerosis it is best to avoid processed and prepared foods, fried food, food containing animal fats or animal products, high-fat dairy products and food containing either saturated fat or trans fats. Research has revealed the key to lowering LDL cholesterol is a healthy, balanced diet that incorporates plenty of soluble fiber and at least five helpings of fruit or vegetables a day. This combined with regular cardiovascular exercise should help keep the heart healthy and provide many other health benefits as well.
For More Information...Click Here
Over time, cholesterol builds up on the artery walls and this condition is known as atherosclerosis. Atherosclerosis was thought to be an affliction of the elderly until the 1950's when American pathologists were sent to Korea by the Pentagon to study the bodies of servicemen who died during the conflict. They autopsied around 2000 soldiers and found that about 75% had waxy, yellow deposits on the walls of their arteries; a shocking statistic considering the average age of the soldiers was 21. Their findings astonished the scientific community as it highlighted the onset of heart disease in the very young.
bad and good Cholesterol
There are two separate types of cholesterol; low-density lipoproteins (LDL) and high-density lipoproteins (HDL). HDL is commonly labeled as 'good' cholesterol and LDL is known as 'bad' cholesterol. LDL has been negatively linked with heart disease, while HDL is thought to reduce the chance of a heart attack. It has been estimated that approximately one quarter of Americans are at risk from heart disease due to atherosclerosis, and around 1/10 have such high levels that doctors are left no choice than to prescribe cholesterol reducing drugs.
Foods that Lower LDL Cholesterol
There are a number of foods which are believed to significantly lower LDL cholesterol. Fiber-rich foods are said to be particularly beneficial and will not only lower 'bad' cholesterol, but also help the bowel to function properly, lowering the risk of colon and bowel cancer. There are many other foods that can help the body fight back against these dangerous deposits.
Fiber-rich foods, particularly oat bran, barley and wheat bran.
Beans and pulses are high in fiber and low-fat. They also contain lecithin, a nutrient that reduces cholesterol.
Avocado contains prolific amounts of monounsaturated fat, which helps to reduce LDL cholesterol and has many other health benefits including anti-cancer properties
Raw carrots are rich in pectin that is renowned for minimizing cholesterol. There are several fruits that also contain pectin, including; apples, citrus fruits, strawberries, raspberries and other red or black berries
Shitake mushrooms are widely used by the Japanese and include a substance called lentinan, which not only reduces cholesterol, but is also thought to be anti-cancerous and may help to boost the immune system
Garlic is a super food and is well known for its blood-thinning properties. It also contains a substance allicin which is thought to prevent the body from retaining LDL cholesterol and research has shown that the equivalent of one clove per day can lessen ldl cholesterol by ten - 15% in the majority of people
Root ginger has been used in Chinese medicine for centuries and has numerous health benefits. It can be added to stir-fry's (using healthy sesame oil) and other vegetable dishes
Nuts are naturally high in omega-3 fatty acids and are known to significantly reduce blood cholesterol; walnuts, pecans, hazelnuts and almonds are especially beneficial
Sesame seeds are high in phytosterols. These compounds are said to substantially lessen LDL cholesterol. Other foods containing phytosterols include; celery, lettuce, asparagus, spinach, tomatoes, ginger, squash and strawberries
Safflower, canola, soybean, and olive oil are monounsaturated and are an excellent source of omega-3 fatty acids. Research indicates that they can reduce atherosclerotic plaque by up to fifteen% when eaten on a regular basis
Salmon, tuna, sardines and mackerel contain considerable amounts of omega-3 fatty acids
Prunes are a wonderful source of antioxidants and fiber, which is known to lessen bad cholesterol
Alfalfa sprouts contain a substance called saponin, which is thought to slow the formation of atherosclerotic plaque in the arteries
If you have high cholesterol or a family tendency towards atherosclerosis it is best to avoid processed and prepared foods, fried food, food containing animal fats or animal products, high-fat dairy products and food containing either saturated fat or trans fats. Research has revealed the key to lowering LDL cholesterol is a healthy, balanced diet that incorporates plenty of soluble fiber and at least five helpings of fruit or vegetables a day. This combined with regular cardiovascular exercise should help keep the heart healthy and provide many other health benefits as well.
For More Information...Click Here
Monday, August 10, 2009
A Healthy Guide to Good Nutrition
Whether you are at your optimum weight or working to reach your weight goal is it simply a matter of burning more calories than you take in? The answer, I expound, is no! Overall body health betterment as well as weight gain or loss must be factored in to the equation or you could be heading for problems. Correct nutrition can help to reduce the risk of a numerous types of health-related problems, the most dangerous of which are surely heart disease and cancer. Proper nutrition, however, entails eating many different foods, watching your ingestion of some food and beverage items, and counting calories. Good diets offer balanced nutrition that reduces cholesterol, blood pressure, and helps with weight control.
To function properly, your body must have the correct amounts of nutrients:
Carbohydrates. They are the primary source of fuel in your diet. The body burns carbohydrates to build glucose which can be used immediately or stored in your body for later. Too much glucose, however, is stored as fat. There are two types of carbohydrates - simple and complex. Sugars are simple carbohydrates. Starches and fibers are complex carbohydrates.
Proteins. Proteins help your body build and keep muscles and other tissues. They also function in the creation of hormones. Like carbohydrates, excess protein is stored as fat.
Animal and vegetable are the two major types of proteins. Too much animal protein can cause high cholesterol, as it is high in saturated fat.
Fat. Strange as it may seem; fat is another nutrient your body requires. It comes in both saturated and unsaturated forms. Saturated fat puts you at risk of health risks. Unsaturated fat is healthy, but if it goes through any type of refinement process, it can become saturated fat.
Vitamins. These are also necessary nutrients. Different vitamins perform different tasks within the body. They can work with the metabolism to help with energy levels for any task you can think of that you need your body to perform. It has also been noted that certain vitamins can prevent disease.
For example, vitamins A, C, and E, also called antioxidants, can assist with the prevention of coronary artery disease by keeping build up from occurring on artery walls. Vitamin B-1 is necessary for digestion and proper nervous system function. Vitamin B-2 is necessary for normal cell growth. Vitamin B-3 helps to detoxify your body. Folic acid aids with production of red blood cells. Vitamin D assists with the absorption of calcium. Vitamin K helps your blood clot.
Minerals and trace elements. These are another nutrient your body must have. Both are used in many unique body processes. Minerals like chlorine help make your digestive juices. Phosphorus helps build strong bones. Both can be found in the foods we consume, but with a trace element, your body just needs a tiny amount. Salt is one final nutrient your body requires. You should not consume more than 2400 milligrams per day, though, as it might raise your blood pressure.
You should follow several guidelines to create a well balanced, nutritional diet. A good rough guide is to eat as many different colors as possible, this will help you to select from all five vegetable subgroups at least four times per week.
You should ingest at least three oz. of whole grain products each day. At least half of your grain intake should be whole grain based. Milk should also be part of a healthy diet. Consume at least forty-eight oz. of low fat milk or milk products on a daily basis. Your total fat intake should only be between 10 and thirty percent of your calories. Most of the fats you consume should be in the form of unsaturated fats, as saturated fats can do a lot to damage your health. Meat, poultry, dry beans, and milk or milk products should all be lean, low-fat, or fat-free. Less than 10 % of your calories should come from saturated fats, and you should always try to avoid trans-fatty acid.
Fiber-rich fruits, vegetables and whole grains should be a regular part of your diet as should potassium rich foods. Alcoholic beverages should only be consumed in moderation.
Excellent nutrition is the basis of a healthy diet.
For More Information Click Here
To function properly, your body must have the correct amounts of nutrients:
Carbohydrates. They are the primary source of fuel in your diet. The body burns carbohydrates to build glucose which can be used immediately or stored in your body for later. Too much glucose, however, is stored as fat. There are two types of carbohydrates - simple and complex. Sugars are simple carbohydrates. Starches and fibers are complex carbohydrates.
Proteins. Proteins help your body build and keep muscles and other tissues. They also function in the creation of hormones. Like carbohydrates, excess protein is stored as fat.
Animal and vegetable are the two major types of proteins. Too much animal protein can cause high cholesterol, as it is high in saturated fat.
Fat. Strange as it may seem; fat is another nutrient your body requires. It comes in both saturated and unsaturated forms. Saturated fat puts you at risk of health risks. Unsaturated fat is healthy, but if it goes through any type of refinement process, it can become saturated fat.
Vitamins. These are also necessary nutrients. Different vitamins perform different tasks within the body. They can work with the metabolism to help with energy levels for any task you can think of that you need your body to perform. It has also been noted that certain vitamins can prevent disease.
For example, vitamins A, C, and E, also called antioxidants, can assist with the prevention of coronary artery disease by keeping build up from occurring on artery walls. Vitamin B-1 is necessary for digestion and proper nervous system function. Vitamin B-2 is necessary for normal cell growth. Vitamin B-3 helps to detoxify your body. Folic acid aids with production of red blood cells. Vitamin D assists with the absorption of calcium. Vitamin K helps your blood clot.
Minerals and trace elements. These are another nutrient your body must have. Both are used in many unique body processes. Minerals like chlorine help make your digestive juices. Phosphorus helps build strong bones. Both can be found in the foods we consume, but with a trace element, your body just needs a tiny amount. Salt is one final nutrient your body requires. You should not consume more than 2400 milligrams per day, though, as it might raise your blood pressure.
You should follow several guidelines to create a well balanced, nutritional diet. A good rough guide is to eat as many different colors as possible, this will help you to select from all five vegetable subgroups at least four times per week.
You should ingest at least three oz. of whole grain products each day. At least half of your grain intake should be whole grain based. Milk should also be part of a healthy diet. Consume at least forty-eight oz. of low fat milk or milk products on a daily basis. Your total fat intake should only be between 10 and thirty percent of your calories. Most of the fats you consume should be in the form of unsaturated fats, as saturated fats can do a lot to damage your health. Meat, poultry, dry beans, and milk or milk products should all be lean, low-fat, or fat-free. Less than 10 % of your calories should come from saturated fats, and you should always try to avoid trans-fatty acid.
Fiber-rich fruits, vegetables and whole grains should be a regular part of your diet as should potassium rich foods. Alcoholic beverages should only be consumed in moderation.
Excellent nutrition is the basis of a healthy diet.
For More Information Click Here
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