Herbed Chicken and Bean Salad



High in filling fiber, as well as vitamins and minerals, salads make a healthy anytime meal. And if your go-to choice is typically a basic green side salad, we’re here to help you take it up a notch with an easy main dish chicken salad that can be made in practically no time for a nutritious lunch or dinner.

Herbed Chicken and Bean Salad With Ranch Dressing

Description
Poultry seasoning is a mix of many dried herbs, with sage and rosemary predominant. In this robust salad, it flavors the chicken and the homemade ranch dressing.

Makes 4 servings
Hands-on time:10 minutes
Total time: 20 minutes

Ingredients
1 1/2 teaspoons poultry seasoning
1/4 teaspoon salt
1 tablespoon extra-virgin olive oil
1 pound boneless, skinless chicken breasts
8 ounces green beans
1/4 teaspoon freshly ground black pepper
2/3 cup light (1.5% fat) buttermilk
1 tablespoon mayonnaise
2 scallions, thinly sliced
1 can (15.5 ounces) small white beans, drained and rinsed

Instructions
Heat the oven to 450°F. Rub 1 teaspoon of the poultry seasoning, the salt, and oil onto both sides of the chicken breasts. Place the chicken in a shallow roasting pan and roast for 15 minutes, or until cooked through and still moist.

Meanwhile, in a shallow pan of simmering water, cook the green beans until crisp-tender, about 5 minutes. Drain, run under cold water to stop the cooking, and drain again.

In a large bowl, combine the remaining 1/2 teaspoon poultry seasoning and the pepper. Whisk in the buttermilk, mayonnaise, and scallions. Add the green beans and white beans and toss to coat.

Thinly slice the chicken crosswise, add to the bowl with the bean mixture, and toss to combine. Serve at room temperature.

Nutritional information
Per (2-cup) serving:
276 calories
9 g fat (2 g sat)
19 g carbohydrate
34 g protein
6 g fiber
559 mg sodium

Proper Protein Intake Needed for Weight Loss

Proper Protein Intake Is Crucial For Moderating Energy Intake, Preventing Obesity And To Lose Weight...

Obesity is a growing problem worldwide, but proper protein consumption can help keep it at bay, according to a paper published Oct 12 in the online journal PLoS ONE.

 

Nutrition researchers found that, when subjects were fed a 10% protein diet, they consumed 12% more energy over four days than they did on a 15% protein diet. Also, 70% of the increased energy intake on the lower protein diet was attributed to snacking.

When the protein content was further increased to 25%, however, the researchers observed no change in behavior relative to the 15% protein diet.

 

It had previously been understood that protein content plays an important role in determining overall energy intake, and subsequently affects obesity. Until this new study, verification had been lacking. To test the hypothesis, the researchers tested 16 female and 6 male participants, all lean and in good health. The subjects spent four days on each of the three diets, which were made as similar as possible in factors such as palatability, availability, variety, and appearance; Their intake was monitored.

 

According to the researchers "the results show that humans have a particularly strong appetite for protein, and when the proportion of protein in the diet is low this appetite can drive excess energy intake. Our findings have considerable implications for weight management in the current nutritional environment, where foods rich in fat and carbohydrate are cheap, palatable and available to an extent unprecedented in our history."

 

This work was conducted by researchers from the University of Sydney, Australia.

 

Source: Public Library of Science,

 

Journal Reference: Testing Protein Leverage in Lean Humans: A Randomised Controlled Experimental Study. PLoS ONE, 2011

This article is for informational and educational purposes only, and is not intended to provide medical advice,diagnosis or treatment. Contact your doctor or healthcare professional for medical and nutritional consultation.



Core Strengthening IS Necessary!

The Importance of Core-Strengthening

Think fast: What’s your favorite type of exercise? If you’re like most people, cardio is at the top of your list. But focusing too much on cardio while neglecting core-strengthening exercises can result in weak core muscles and poor flexibility — and that can increase your chances of getting hurt. Even those who do conventional weight lifting may be vulnerable to injury, since this type of exercise tends to isolate muscle groups and neglect those all-important core muscles.

In his new book, The South Beach Wake-Up Call, Dr. Arthur Agatston emphasizes the importance of functional fitness —core-strengthening exercises that mimic everyday activities, such as bending and lifting — in addition to cardio conditioning. Here’s more on the benefits of functional fitness:

It will strengthen your core muscles.
Functional exercises require you to use several muscle groups in one fluid movement. This will strengthen and develop the muscles in the back, abdomen, pelvis, and hips, and promote stability and flexibility — all essential for preventing injury and helping you maintain a healthy weight.

It will tone your muscles and improve bone density.
Even if you're diligent about cardio workouts, you need core-strengthening exercises to further improve muscle tone and bone density. Combining a cardio routine with core training will not only make you stronger, it will also help promote good posture and balance.

No expensive equipment needed!
The best part? Incorporating core exercise into your exercise regimen doesn’t require you to buy fancy, expensive equipment like balance boards and pulley-type machines to see results. We recommend the following:

• A bench or a chair without arms
• A mat or thick towel to protect your back and knees during floor exercises
• Light hand weights
• An exercise step, also called an aerobic step or a home-exercise workout step

Cocoa Compounds Good For You!

"Cocoa Compounds Demonstrate Joint Health Benefits"

Flavonoid compounds in cocoa may reduce inflammation associated with arthritis in lab subjects, says a new study with possible implications for joint health.

Lab subjects fed a cocoa-enriched diet displayed significantly lower levels of compounds associated with the progression
of arthritis, according to findings published in the British Journal of Nutrition.

 

"These changes are not enough to significantly decrease chronic articular swelling, although a tendency to its modulation is observed at the end of the study," wrote researchers from the University of Barcelona in Spain.

 

"We can conclude that a cocoa diet channels the organism
to develop an 'anti-inflammatory environment'.

 

"Other studies need to be performed in order to establish
the effect of cocoa in autoimmune arthritic models and its potential as an accompaniment of anti-inflammatory drugs," they added.

 

Cocoa's benefits...

 

The health benefits of polyphenols from cocoa have been gaining attention in the national media.
To date studies have reported potential benefits for cardiovascular health, skin health, and even brain health.

 

The meta-analysis supports findings from another meta-analysis by researchers from the University Hospital
of Cologne that found that consumption of cocoa had significant positive effects on hypertension.

 

Writing in the Archives of Internal Medicine (2007, Vol. 167, pp. 626-634), the Cologne-based scientists: "The magnitude of the hypotensive effects of cocoa is clinically noteworthy; it is in the range that is usually achieved with monotherapy of beta-blockers or antiotensin-converting enzyme inhibitors."

 

The majority of science into the potential benefits of cocoa have revolved around cardiovascular benefits of the flavanols (also known as flavan-3-ols or catechins), and particularly the monomeric flavanol known as epicatechin.

 

New data...

 

The Barcelona-based researchers investigated the effects of diets enriched with 5 or 10% cocoa in subjects that were subjected to an injection to induce arthritis.

 

Results showed a tendency towards swelling reduction
and was specifically noted. The researchers also noted a reduction in a number of markers of inflammation and
arthritis progression, including pro-inflammatory
prostaglandin E2, and blood levels of T-helper
(Th) lymphocytes.

 

"The cocoa-enriched diets during AA were not able to significantly decrease joint inflammation but modified Th-cell proportions and prevented specific antibody synthesis," wrote the researchers.

 

Inflammation

 

Results of a recent human study also indicated the potential anti-inflammatory activity of cocoa. According to data published in Nutrition, Metabolism and Cardiovascular Diseases , consuming 40 grams of polyphenol-rich cocoa powder was associated with a significant reduction in the activation of a protein called NF-kappaB, which is known to be play a key role in some inflammatory pathways.

 

Source: British Journal of Nutrition (Published online)

 

"Effect of cocoa-enriched diets on lymphocytes involved in adjuvant arthritis"

 

This article is for informational and educational purposes only, and is not intended to provide medical advice,diagnosis or treatment. Contact your doctor or healthcare professional for medical and nutritional consultation.

You Can Still Have Dessert!

Just Desserts:Healthy Eating to End Your Meal

There really is such a thing as a healthy dessert. Putting your favorite desserts on a diet lets you enjoy them guilt-free.

Do you remember hearing your mother say, "No dessert until you clean your plate”? Today, portion sizes are larger, and many of us are consuming unnecessary calories when we clean our plates. Eating dessert as a reward can pile on extra fat and calories.

The good news is that you can still have desserts as long as they follow the guidelines for healthy eating. "Americans need to consume more fruits and calcium. Dessert is an opportunity to get some of that nutrition," says Joan Salge Blake, RD, clinical associate professor at Boston University and author of Nutrition & You: Core Concepts to Good Health.

If your goal is to eat about 2,000 calories a day, you should be eating two cups of fruit every day. "Since Americans are not consuming enough fruit, fruit is a sweet way to end a meal with some needed nutrition," says Blake. These healthy desserts can help get you there:

• Just fruit. Fruit can be fresh, frozen, canned, or dried, but be careful about added sugar when your fruit isn’t fresh.
• Cooked fruit. A baked apple topped with a dollop of low-fat vanilla yogurt and a poached pear with an all-fruit puree sauce are two examples of sweet, low-fat desserts.
• A touch of chocolate. When eaten in moderation, dark chocolate can contribute to heart health. "One of my favorites is strawberries dipped in chocolate using a little semi-sweet chocolate melted in the microwave," suggests Blake.

 

Adults should get about three cups of calcium-rich low-fat dairy every day. You can make healthy low-fat desserts with low-fat or fat-free milk, low-fat yogurt, or low-fat cheese. Try these healthy dessert suggestions:

• Low-fat yogurt. Enjoy yogurt as a healthy dessert right out of the cup, topped with honey or fruit, or blended with fruit into a smoothie.
• Custards and creams. Low-fat custard, frozen yogurt, tapioca, and other puddings will give you a healthy dessert that contains calcium.
• Chocolate milk. A glass of low-fat or fat-free chocolate milk has only 160 calories and 30 percent of your daily calcium requirements. Freeze chocolate milk to make a healthy dessert pop or heat it up for some hot cocoa.

 

How to Put Your Favorite Desserts on a Diet

You can enjoy low-fat versions of many of your favorite desserts by making a few substitutions and paying attention to portion sizes. Here are tips that can help with healthy eating:

• A little chocolate goes a long way. If you crave chocolate, find a chocolate you really love and then just have a small amount — an ounce or less — for a satisfying finish to a healthy meal.
• Add evaporated milk. Make your favorite cake, cookies, or other dessert recipes that call for milk using non-fat evaporated milk.
• Try a healthy topping. Add fiber by sprinkling low-fat parfaits or sundaes with nuts, raisins, or granola. When eating a treat with fruit, leave the skin on — that's where most of the fiber is.
• Read the labels on canned fruit and packaged desserts. Look for desserts low in added sugars. Added sugars include sucrose, fructose, corn syrup, maple syrup, and glucose.
• Share the treat. If you are out at a restaurant and you can't resist dessert, control your portion by splitting it. The first few bites are always the best — stop right there.
• Satisfy a craving with fragrant tea. Instead of coffee with cream and sugar, try a caffeine-free herbal tea. A cup of peppermint or ginger tea will give you a sweet dessert experience, help your digestion, and set you up for a good night's sleep.

 

Desserts on a diet don't have to be boring. By controlling your portion size and substituting wisely, you can enjoy a healthy dessert while adding balance to your diet.

Zucchini and Swiss Pie

Use Parmesan cheese to flavor and enrich a hash brown potato crust. It's a delicious base for a vegetable-custard filling.

SERVINGS: 6 servings

CARB GRAMS PER SERVING: 23

 

INGREDIENTS

1	cup refrigerated or frozen egg product, thawed
1/4	cup chopped onion
1/4	cup grated Parmesan cheese
1/2	of a 20-ounce package refrigerated shredded hash brown potatoes (about 3 cups)
2	medium zucchini, thinly sliced (2 1/2 cups)
1	clove garlic, minced
1	teaspoon cooking oil
3	ounces sliced reduced-fat Swiss cheese
1/4	cup skim milk
2	teaspoons snipped fresh oregano or 1/2 teaspoon dried oregano, crushed
1/4	teaspoon black pepper
1/8	teaspoon salt

 

PREPARATION

1. In a large bowl combine 1/4 cup of the egg product, onion, and Parmesan cheese. Stir in potatoes. Transfer mixture to a greased 9-inch pie plate; pat mixture into the bottom and up the sides.

2. Bake, uncovered, in a 400 degree oven for 35 to 40 minutes or until golden. Cool slightly on a wire rack. Reduce oven temperature to 350 degrees F.

3. In a large skillet cook zucchini and garlic in hot oil until zucchini is crisp-tender; cool slightly. Place cheese slices in bottom of crust, tearing to fit. Arrange zucchini mixture over cheese.

4. In a small bowl combine the remaining 3/4 cup egg product, milk, oregano, pepper, and salt. Pour over the zucchini mixture in crust.

5. Bake in the 350 degreee F oven for 25 to 30 minutes or until filling appears set when gently shaken. Let stand for 10 minutes before serving.

Nutrition Facts Per Serving:

• Servings: 6 servings
• Calories197
• Total Fat (g)6
• Saturated Fat (g)2
• Cholesterol (mg)11
• Sodium (mg)401
• Carbohydrate (g)23
• Fiber (g)3
• Protein (g)13
• Vitamin A (DV%)125
• Vitamin C (DV%)11
• Calcium (DV%)16
• Iron (DV%)14

Diabetic Exchanges

• Starch (d.e.)1.5
• Lean Meat (d.e.)1.5
• Fat (d.e.).5

Spinach and Gruyere Quiche

Look for fat-free half-and-half in the dairy case near the regular half-and-half.

CARB GRAMS PER SERVING: 15

INGREDIENTS:

Baked Oil Pastry
3	ounces Gruyere or Swiss cheese
2-1/2	cups refrigerated or frozen egg product, thawed, or 10 eggs, beaten
1	cup chopped fresh spinach
1/2	cup fat-free half-and-half or fat-free milk
1	tablespoon snipped fresh thyme or 1 teaspoon dried thyme, crushed
1/4	teaspoon ground black pepper



 

 

PREPARATION:

1. Prepare Baked Oil Pastry. Reduce oven temperature to 350 degrees F. Shred Gruyere cheese; you should have 3/4 cup. Set aside 2 tablespoons of the cheese.

2. In a large bowl, beat together remaining cheese, the egg, spinach, half-and-half, thyme, and pepper. Pour egg mixture into Baked Oil Pastry.

3. Bake for 40 minutes. Sprinkle with the reserved 2 tablespoons cheese. If necessary to prevent overbrowing, cover edge of quiche with foil. Bake about 10 minutes more or until a knife inserted near center comes out clean. Let stand on a wire rack for 10 minutes before serving. Makes 10 servings.

4. Baked Oil Pastry: Preheat oven to 450 degrees F. In a medium bowl, stir together 1-1/3 cups all-purpose flour and 1/4 teaspoon salt. Add 1/3 cup cooking oil and 3 tablespoons fat-free milk all at once. Stir lightly with a fork. Form into a ball. On a well-floured surface, slightly flatten dough. Roll from center to edge into a circle about 12 inches in diameter. To transfer pastry, wrap it around the rolling pin; unroll pastry into a 9-inch pie plate. Ease pastry into pie plate, being careful not to stretch it. Trim pastry 1/2 inch beyond edge of pie plate; fold under and flute as desired. Line pastry with a double thickness of foil. Bake for 8 minutes. Remove foil. Bake for 5 minutes more. Cool on a wire rack while preparing filling.

Nutrition Facts Per Serving:

• Calories199
• Total Fat (g)10
• Saturated Fat (g)3
• Cholesterol (mg)9
• Sodium (mg)218
• Carbohydrate (g)15
• Fiber (g)1
• Protein (g)11

Diabetic Exchanges

• Starch (d.e.).5
• Other Carbohydrates (d.e.).5
• Very Lean Meat (d.e.)1.5
• Fat (d.e.)1.5

Egg and Potato Casserole for Breakfast!

Egg and Potato Casserole

SERVINGS: 6 servings

CARB GRAMS PER SERVING: 18

INGREDIENTS:

Nonstick cooking spray
2	cups loose-pack frozen diced hash brown potatoes with onion and peppers
1	cup loose-pack frozen cut broccoli or asparagus
1/3	cup finely chopped Canadian-style bacon or lean cooked ham (2 ounces)
1/3	cup evaporated fat-free milk
2	tablespoons all-purpose flour
2	8-ounce cartons refrigerated or frozen egg product, thawed
1/2	cup shredded reduced-fat cheddar cheese (2 ounces)
1	tablespoon snipped fresh basil or 1/2 teaspoon dried basil, crushed
1/4	teaspoon black pepper
1/8	teaspoon salt

 

 

Preparation:

1. Preheat oven to 350 degree F. Coat a 2-quart square baking dish with nonstick cooking spray. Arrange hash brown potatoes and broccoli or asparagus in bottom of baking dish; top with Canadian bacon or ham. Set aside.

2. In a medium bowl gradually stir evaporated milk into flour. Stir in egg product, half of the cheddar cheese, the basil, black pepper, and salt. Pour egg product mixture over vegetables.

3. Bake in preheated oven for 40 to 45 minutes or until a knife inserted near center comes out clean. Sprinkle with remaining cheddar cheese. Let stand for 5 minutes before serving. Makes 6 servings.
Make-Ahead Directions: Prepare as directed through step 2. Cover and chill for at least 4 hours or up to 24 hours. To serve, uncover and bake as directed in step 3.

Nutrition Facts Per Serving:

• Servings: 6 servings
• Calories188
• Total Fat (g)5
• Saturated Fat (g)2
• Cholesterol (mg)11
• Sodium (mg)373
• Carbohydrate (g)18
• Fiber (g)2
• Protein (g)17

Cheesy Mushroom Casserole

Cheesy Mushroom Casserole

A southern breakfast favorite, hominy grits form the base for this hearty egg casserole. Team it with a fresh fruit compote and bran muffins for a terrific company brunch.

SERVINGS: 6 (1 1/3 cup) servings

CARB GRAMS PER SERVING: 23

INGREDIENTS:

Nonstick cooking spray
3	cups water
1	cup quick-cooking (hominy) grits
3/4	cup shredded reduced-fat cheddar cheese
1/8	teaspoon salt
1	8-ounce package sliced fresh button mushrooms
1	6-ounce package sliced fresh portobello mushrooms or two 3-ounce portobello mushrooms, cleaned and sliced
1/4	teaspoon ground black pepper
4	ounces thinly sliced prosciutto, chopped
2	cloves garlic, minced
4	egg whites, lightly beaten
2	eggs, lightly beaten
	Snipped fresh parsley (optional)

 

 

PREPARATION:

1. Preheat oven to 350°F. Coat a 2-quart rectangular baking dish with cooking spray; set aside. In a large saucepan, bring water to boiling. Gradually stir in grits. Reduce heat to low. Cook, uncovered, for 5 to 7 minutes or until thick, stirring frequently. Remove from heat. Stir in 1/4 cup of the cheese and the salt. Spread evenly in the prepared dish.

2. Coat an unheated large nonstick skillet with cooking spray. Preheat skillet over medium heat. Add mushrooms and pepper. Cook about 5 minutes or until tender and any liquid is evaporated, stirring occasionally. Add prosciutto and garlic. Cook and stir for 1 minute more. Cool slightly.

3. Add egg whites and eggs to the mushroom mixture; stir to combine. Spread over grits in dish. Sprinkle with the remaining 1/2 cup cheese. Bake, uncovered, for 25 to 30 minutes or until heated through and egg mixture is set in center. Let stand for 5 minutes before serving. If desired, sprinkle with parsley.

Nutrition Facts Per Serving:

• Servings: 6 (1 1/3 cup) servings
• Calories235
• Total Fat (g)10
• Saturated Fat (g)2
• Monounsaturated Fat (g)1
• Polyunsaturated Fat (g)0
• Cholesterol (mg)81
• Sodium (mg)571
• Carbohydrate (g)23
• Total Sugar (g)2
• Fiber (g)2
• Protein (g)17
• Vitamin A (DV%)0
• Vitamin C (DV%)2
• Calcium (DV%)22
• Iron (DV%)10

Diabetic Exchanges

• Starch (d.e.)1.5
• Vegetables (d.e.).5
• Medium-fat Meat (d.e.)1.5

Turn These Family Favorite Meals to Healthy Family Meals

How often does your family ask you: “What’s for dinner?” While following your healthy eating plan, you can still serve many traditional family favorites simply by giving them a healthy makeover. Instead of being a short-order cook in the kitchen, follow these guidelines to help you prepare nutritious, delicious dinners everyone will enjoy.

Family Favorite: Macaroni and Cheese

Healthy–style: Every kid and adult can appreciate a comforting bowl of macaroni and cheese. To make a healthier version, use whole-wheat macaroni instead of the traditional white-flour noodles. Avoid packaged cheese sauces; you can create your own using reduced-fat cheddar cheese, whole-wheat flour, and trans-fat-free margarine (vegetable-oil spread). To add color and fiber to the dish, include chopped veggies, such as broccoli or green beans, and red bell peppers.

Family Favorite: Meatloaf and Mashed Potatoes

Healthy–style: With a few substitutions, this homey favorite can be turned into a healthier dish. Choose lean ground beef or ground turkey or chicken breast and add fresh and/or dried herbs like parsley, chives, and basil to it. You can also add shredded reduced-fat cheddar cheese and minced garlic for heightened flavor. Serve the meatloaf with a mélange of sautéed veggies, like onions, bell peppers, and zucchini, along with a cauliflower mash instead of white mashed potatoes. You can add whole-wheat bread crumbs to the meat or poultry mixture and serve with mashed sweet potatoes.

Family Favorite: Burger and Fries

Healthy–style: Give this favorite combo a healthy makeover by using lean ground sirloin, or turkey or chicken breast to create the burger. Stuff or top the burger with reduced-fat cheese. Pass on the bun if you’re striving for really healthy eating and serve the burger on a Bibb lettuce leaf along with celery or jícama sticks instead of fries. Or, enjoy the burger on a whole-wheat bun, whole-wheat pita, or whole-wheat English muffin. As a classic side dish, bake some sweet-potato fries in the oven with a sprinkling of paprika or cayenne to boost flavor.

Family Favorite: Cheese Pizza

Healthy–style: Hands down, pizza is the all-around family favorite. Instead of heading to your local pizzeria, though, prepare pizza at home using healthier ingredients. Choose a premade whole-wheat-flour crust, a whole-wheat tortilla, or whole-wheat pita instead of a traditional white-flour crust. Top with no-sugar-added tomato sauce, shredded reduced-fat cheese, freshly chopped veggies like red bell peppers, zucchini, and mushrooms, and reduced-fat turkey sausage, if desired.

Basic Principles of Healthy Eating

Some Basic Principles of Healthy Eating

Variety and quality are two essentials when it comes to eating well and avoiding chronic disease.A healthy, nutritious, disease-fighting diet must feature a variety of whole foods, including vegetables, legumes, fruits, whole grains, lean protein, and healthy fats.

While the basic principles of healthy eating are quite simple, unfortunately the majority of Americans fail to follow them, and we’re paying the price in terms of our nation’s current epidemics of obesity, prediabetes, and diabetes. If you want to improve your eating habits, consider these principles:

Embrace variety.
Don’t base your diet predominantly on just a few foods. Consuming a wide variety of healthy foods, especially nutrient-dense, high-fiber vegetables and fruits in a rainbow of colors, provides you with the phytonutrients (plant chemicals) you need to stimulate your body’s immune cells and infection-fighting enzymes and prevent disease.

Avoid processed foods.
Your diet should consist primarily of whole foods that haven’t been adulterated by processing or the addition of sugars, a lot of sodium, and preservatives. Evaluate the quality of the carbohydrates, protein, and fats you eat and learn how your food is produced. Be aware that the nutrient value of the animal protein that ends up on your plate can vary widely depending on what food was available for that cow, pig, lamb, chicken, or fish to eat. You’ve heard of “you are what you eat” — perhaps it should be “you are what you eat ate.”

Avoid empty-calorie foods and beverages.
Some foods and beverages, such as packaged baked goods and sugary sodas, are filled with empty calories to begin with; while others, like white bread and white rice, are stripped of their nutrients and fiber during processing, destroying their nutritional value. Remember that taking vitamin or mineral supplements is not a substitute for a healthy whole-foods diet.

Be aware that calories count, but…
stop counting calories, grams of fat, carbohydrates, protein, or anything else. Counting calories and weighing your food is simply not conducive to a pleasurable lifestyle or for keeping extra weight off over the long run. When you make healthy food choices most of the time you will be satisfied with reasonable food quantities, and counting calories becomes superfluous.

These tips will help you to maintain a healthy diet with ease and help to stimulate your immune system, keeping you healthy for many happy years to come!

Important Dietary Healthcare Behaviors for Users of Supplements

Research Reveals Important
Dietary Healthcare Behaviors
Of Vitamin & Supplement Users

According to new research into consumer behaviors, reported in the journal Appetite, found that although vitamin and mineral supplement users are more likely to have a healthy dietary lifestyle compared to non-supplement users, the data also revealed that a higher percentage of supplement users have an unhealthy diet than a healthy dietary pattern.

"Both hypotheses that vitamin and mineral supplement are used by people with unhealthy diets and by people who least need them seems to hold true meaning," said researchers from the Swiss Federal Institute of Technology Zurich (ETH Zurich),

The researchers said that there needs to be further investigation into
the supplement users with an unhealthy dietary pattern, "as they might consciously or unconsciously belief that using vitamin and mineral supplements might compensate high intakes of unhealthy foods and
low intakes of fruits and vegetables or an unhealthy lifestyle in general."

Interestingly, very little had been known about the driving factors for vitamin and supplement use and as to whether people use vitamin and mineral supplements to compensate for unhealthy diets, or whether people whom already have a healthy diet use nutritional supplements.

The new research is based on data from 6189 respondents to the Swiss Food Panel questionnaire for 2010; It investigated whether users can be categorized into specific clusters based on dietary lifestyle variables.

The research team reported that that for supplement use factors
including: gender, age, education, chronic illness, health consciousness, understanding the benefits of fortification, and convenience food and
sugar-sweetened beverage consumption, were all of importance.

Further analysis revealed three clusters of consumers:
1) healthy diet, 2) unhealthy diet, and 3) modest diet.

"Compared to non-users a higher percentage of vitamin and mineral supplement users was categorised in the healthy cluster and a lower percentage in the unhealthy cluster," noted the research team.

They also noted that more supplement users were categorized as having
an unhealthy diet (31.4%) than having a healthy diet (20.6%).

However, the authors noted that the findings explained only 11.4% of
the variance, "which is very likely the result of the existence of various consumer groups with different and partly unknown motivations."

"Future work is needed to examine whether these consumer groups
also exist in other countries and to reveal important psychological
factors and motivations that might vary between these groups," they
added.

Source: Appetite (Published online)

"Vitamin and mineral supplement users: do they have healthy or unhealthy dietary behaviours?"

This article is for informational and educational purposes only, and is not intended to

provide medical advice, diagnosis or treatment. Consult with your doctor or healthcare

professional for medical and nutrition advice.

Alcohol Reduces The Body's Ablity to Fight Off Infections!

Alcohol Impairs the Body's Ability to Fight
Off Viral Infection, According To New Study

Alcohol can worsen the effects of disease, ultimately resulting in a longer recovery period after trauma, injury or burns. Alcohol is also known to impair the anti-viral immune response, especially in the liver, including response against Hepatitis C (HCV) and HIV.

New research published in BioMed Central's journal BMC Immunology
shows that alcohol modulates the anti-viral and inflammatory functions
of monocytes and that prolonged alcohol consumption has a double
negative effect of reducing the anti-viral effect of Type 1 interferon (IFN)
whilst increasing inflammation via the pro-inflammatory cytokine TNFα.

Researchers from the University of Massachusetts Medical School
examined the effect of alcohol on monocytes collected from the blood
of healthy volunteers. The team focussed specifically on two disease
related pathways: the first (Toll-like receptor 8-TLR8) stimulated by
single strand RNA viral attack and the second (TLR4) is involved in
recognizing bacteria.

Their results showed that activation of these pathways resulted in an
increase in the levels of the anti-viral cytokine IFN, however this was
reduced by treatment with alcohol equivalent to four or five drinks a
day for seven days.

Similarly stimulation of these pathways resulted in an increase in the
levels of the pro-inflammatory cytokine TNFα. However, while a single
treatment with alcohol decreased the amount of TNFα, prolonged
treatment increased levels of inflammation.

The researchers said, "Alcohol has a profound effect of inhibiting IFN
production in monocytes regardless of whether the danger signal is
intracellular (TLR8) or surface-derived (TLR4). Such a reduction would
impair the body's ability to fight off infection.

Additionally, the fact that Type I IFN production is depressed despite
increased levels of the pro-inflammatory cytokine, TNFα, due to chronic
alcohol exposure suggests that prolonged alcohol must change the
immune balance of monocyte activation and impair host response to
single-stranded virus infection like hepatitis C."

Story Source: BioMed Central

Journal Reference: "Inhibition of TLR8- and TLR4-induced Type I IFN
induction by alcohol is different from its effects on inflammatory cytokine
production in monocytes" BMC Immunology, 2011;

BioMed Central (2011, October 2). Alcohol impairs the body's ability to
fight off viral infection, study finds.

This article is for informational and educational purposes only, and is not intended to
provide medical advice, diagnosis or treatment. Consult with your doctor or healthcare
professional for medical and nutrition advice.

Hate Milk? You Can Still Get Your Daily Calcium Needs Met!

Bone-Builders for Milk-Haters

Whether you're lactose intolerant or just detest the taste of milk, you can still get the calcium and vitamin D you need by eating certain foods.

Loathe milk and all things dairy? You’re not alone — but you do have a dilemma on your hands. Passing on moo-juice means you’re passing up a fabulous source of calcium (and its partner vitamin D), the most essential vitamins for healthy bones.

Getting enough calcium in your diet is crucial for bone health and preventing osteoporosis. Furthermore, your body needs vitamin D to maximize your bones’ ability to use that calcium and fight off osteoporosis. That’s why it’s important to still score ample amounts of calcium and vitamin D, even if you despise dairy.

While you can find calcium in many dietary sources, vitamin D is only readily available from sunlight or from a short list of foods and supplements, and the goal is about 600 IU of vitamin D per day.

Here’s how to keep your bones in tip-top shape.

Should You Supplement?

At first, supplements seem like a no-brainer. About 43 percent of adults take a calcium supplement and about 37 percent take a supplement that includes vitamin D. But keep this in mind: Supplements may increase the non-milk calcium in your diet, but calcium is absorbed much more effectively through dietary sources.

What’s more, a recent analysis of nutritional information from 9,475 adults in the National Health and Nutrition Examination Survey showed that, even with calcium supplements, most Americans (especially those over age 50) are not getting enough calcium to prevent osteoporosis.

The U.S. Department of Agriculture’s dietary recommendations say that dairy products are the most significant source of calcium. So people who can’t drink milk — either because they are lactose intolerant or just can’t stand the taste of it — have to work hard to find other sources of calcium. Fortunately, many other foods have calcium, including a multitude of calcium-fortified foods to protect you from osteoporosis.

Milk-Free Ways to Get Your Calcium

Start early — in the day, that is, by piling on the calcium at breakfast with calcium-fortified orange juice, suggests registered dietitian Roberta Anding, RD, LD, CDE, of the Baylor College of Medicine in Houston. Fortified orange juice has about 500 milligrams of calcium per one cup serving. Couple that with a calcium-fortified cereal, which may have between 250 and 1,000 mg of calcium per serving. In contrast, low-fat milk has about 305 mg per serving; so, with smart planning, you can actually get quite a dose of calcium with your first meal of the day.

These foods also have great calcium content:

·         8 ounces of plain yogurt, 452 mg calcium

·         1.5 ounces of Romano cheese, 452 mg

·         ½ cup of tofu, 434 mg

·         1.5 ounces of Swiss cheese, 336 mg

·         3 ounces of sardines, 325 mg

There are also beverage alternatives to milk, such as soy milk or rice milk, which are calcium and vitamin D enriched and come in a variety of flavors, such as vanilla or chocolate. Experiment to find out if you like these drinks better than cow’s milk.

How to Sneak in Milk

If you think drinking plain milk is just plain “yuck,” there are other ways to get the calcium and vitamin D of milk into your diet.

Here are Anding’s favorite ways to use milk in recipes:

·         Smoothies. Put a 12-ounce bag of semi-frozen fruit and two small cartons of flavored Greek yogurt into a blender and process. “It is so smooth and creamy that it tastes like sorbet,” she says.

·         Soup. Many fresh, pureed vegetables soups, like potato and squash soups, can be made with milk or buttermilk, providing you with a sneaky dose of calcium and vitamin D. You can also use milk in canned soups that require liquid, like canned tomato soup. Add some fresh basil, too, suggests Anding.

·         Sauces. White sauces for pastas made with milk and cheese will provide you with some calcium. Opt for low-fat choices.

·         Coffee drinks. If you like the flavor of coffee, try coffee drinks with a healthy serving of milk, such as iced coffee, café au lait, and cappuccino. Cut down on saturated fat by requesting that no- or low-fat milk be used.

If a tall, cold glass of milk isn’t your thing, don’t sweat it — you can still prevent osteoporosis and build strong bones with a variety of other foods and beverages.

Parmesan Chicken Salad Sandwiches

Parmesan Chicken Salad Sandwiches

 

INGREDIENTS

1/2 cup low-fat mayonnaise

1 Tbsp. lemon juice

2 tsp. snipped fresh basil

2-1/2 cup chopped, cooked chicken or turkey

1/4 cup grated parmesan cheese

1/4 cup thinly sliced green onions

3 Tbsp. finely chopped celery

Salt & freshly ground pepper to taste

 

DIRECTIONS

For dressing: In a small bowl, stir together mayonnaise, lemon juice and basil. Set aside.

For salad: In a medium bowl, combine chicken, Parmesan cheese, green onions and celery. Pour dressing over chicken mixture; toss to coat. Season to taste with salt and ground black pepper. Serve immediately on toasted wheat bread. Or to serve later, divide chicken mixture and pack in individual containers.

To tote: Pack chick mixture and bread separately in an insulated container with ice packs. Assemble to serve.

nutrition facts

• Servings Per Recipe 6 main-dish servings
• Calories194
• Total Fat (g)12
• Saturated Fat (g)3,
• Monounsaturated Fat (g)2,
• Polyunsaturated Fat (g)1,
• Cholesterol (mg)61,
• Sodium (mg)366,
• Carbohydrate (g)2,
• Total Sugar (g)1,
• Protein (g)18,
• Vitamin C (DV%)4,
• Calcium (DV%)6,
• Iron (DV%)5,
• Percent Daily Values are based on a 2,000 calorie diet

 

Another Fall Goodie - Pumpkin Muffins!

Forget about the sugary candy corn and caramel-covered apples — these muffins are one of my favorite healthy fall treats. Whip up a batch of these over the weekend, then freeze a bunch to eat sporadically over the next few weeks. Adding a new breakfast item into your weekly meals is a great way to start a new season. And remember, to get more nutritional bang for your calorie buck, you can substitute whole-wheat flour for all-purpose flour — and if you can find it, organic raw honey is your best bet. Enjoy waking your taste buds up to fall with these muffins!


Harvest Pumpkin Muffins
Ingredients

• 1 1/2 cups all-purpose flour
• 1 1/2 teaspoons baking powder
• 1 teaspoon baking soda
• 1/4 teaspoon salt
• 1 1/2 teaspoons ground cinnamon
• 1/2 teaspoon ground ginger
• 1/4 teaspoon ground nutmeg
• 1/4 cup butter, softened
• 3/4 cup honey
• 1 egg
• 1 cup pumpkin, packed solidly
• 1 cup chopped walnuts, toasted

Preparation
In medium bowl, combine flour, baking powder, baking soda, salt, cinnamon, ginger and nutmeg; set aside.
Using an electric mixer, beat butter until light; beat in honey, egg and pumpkin. Gradually add flour mixture, mixing until just blended; stir in walnuts.
Spoon into 12 greased or paper-lined 2-1/2 inch muffin cups. Bake at 350°F for 25 to 30 minutes, or until toothpick inserted in center comes out clean. Remove muffins from pan to wire rack. Serve warm or at room temperature.
Makes 12 servings

Prep Time: 15 mins
Cook Time: 30 mins
Total Time: 45 mins

Nutrition Facts
Number of Servings: 12
Amount Per Serving
Calories: 226
Total Fat: 10 g
Cholesterol: 10 mg
Sodium: 251 mg
Total Carbohydrate: 32 g
Dietary Fiber: 2 g
Protein: 5 g

Recipe Source: National Honey Board

Chicken and Eggplant Parmesana

Chicken and Eggplant Parmesana

Chicken baked with eggplant and other vegetables, along with a hint of delicious cheese, makes a glorious combination in this casserole. Make this dish ahead and cook it the next day, or make two batches and freeze one for an easy meal another day.

Makes 4 servings

Ingredients
1 eggplant, peeled and cut into 12 slices
2 tablespoons shredded Parmesan or Asiago cheese
1/2 teaspoon garlic powder or 1 clove garlic, minced
3/4 pound boneless, skinless chicken breast, chopped
1 can (14 1/2 ounces) diced tomatoes
1 medium onion, chopped
1 large green bell pepper, chopped
1/2 cup mushrooms, sliced
3/4 teaspoon dried Italian seasoning
1/4 teaspoon ground black pepper
1/4 cup (1 ounce) shredded reduced-fat mozzarella cheese


Instructions
Preheat the broiler.

Arrange the eggplant slices in a single layer on a nonstick baking sheet. Mist the slices with cooking spray. Broil 4 inches from the heat for 2 minutes, or until golden. Turn the eggplant over and mist again. Sprinkle with the Parmesan or Asiago cheese and garlic. Broil for 1 minute, or until golden. Set aside.

Heat a nonstick skillet coated with cooking spray over medium-high heat for 1 minute. Add the chicken and cook, stirring often, for 5 minutes, or until no longer pink. Add the tomatoes (with juice), onion, bell pepper, mushrooms, Italian seasoning, and black pepper, stirring to break up the tomatoes. Bring to a boil. Reduce the heat to low and simmer for 5 minutes.

Preheat the oven to 375°F. Coat an 8" baking dish with cooking spray. Arrange the 6 eggplant slices you already cooked in the bottom of the dish. Top with the chicken mixture.

Arrange the remaining 6 eggplant slices over the chicken. Sprinkle with the mozzarella cheese. Cover with foil and finish cooking, or refrigerate until the next day. Or wrap with foil, label, and freeze for up to 3 weeks.

Bake, covered, for 30 minutes, or until heated through. To cook frozen casserole, bake, covered, at 375°F for 50 minutes, or until heated through.


Nutritional information
Per serving:
205 calories
3 g fat (1 g sat)
19 g carbohydrate
25 g protein
6 g fiber
395 mg sodium
55 mg cholesterol

Are You At Risk For Type II Diabetes?

According to the American Diabetes Association (ADA), 25.8 million Americans have diabetes, and 7 million of those cases are undiagnosed. Magnifying the problem is the fact that many of those people who are undiagnosed don’t realize that they’re in danger.

Studies show that 79 million Americans have prediabetes and are at risk of developing type 2 diabetes. That's because all but the most serious cases of diabetes may manifest with symptoms that seem harmless, like thirst and fatigue. The ADA encourages you to be proactive and take steps to reduce your risk of getting this potentially debilitating disease. The first step is educating yourself about the risk factors.

People with type 2 diabetes have too much glucose in their blood and not enough insulin to move it into the cells to be used as energy. Large concentrations of blood glucose can cause irreparable damage to the kidneys, eyes, and nervous system. You should be aware of the following risk factors:

• Obesity or being overweight
• High blood pressure (above 130/80)
• Insulin resistance
• Impaired glucose tolerance or impaired fasting glucose
• Inactivity or a sedentary lifestyle
• Family history of diabetes
• History of gestational diabetes
• Women with polycystic ovary syndrome (PCOS)

How to Prevent Type 2 Diabetes

The most effective ways to avoid this dangerous disease are to maintain a healthy weight, participate in daily exercise, and eat a diet low in saturated fats and rich in fresh fruits, vegetables, legumes, and whole grains. If you’re following a healthy lifestyle,  you’re off to a good start!

Olive Oil and Nuts Better Than Drugs For Your Heart!

HEART-HEALTHY NUTRITIONAL STUDY
FROM SPAIN...

Diet High In Olive Oil and Nuts Are Better

Than Drugs for Reducing Heart Disease,
According To Cardio-Health Researchers

Early results from a Spanish cohort study featuring 7500 people with heart disease risk have found Mediterranean diets high in virgin olive oil and nuts including: walnuts, almonds and hazelnuts are more effective in reducing heart disease event likelihood than drug treatments.

The team of Spanish researchers published initial findings in the trial that
is due to complete next year in Atherosclerosis, reporting significant improvements in groups eating traditional Mediterranean diets plus
virgin olive oil or nuts, compared to those on a low-fat diet.

Among the people over 55 artery thickness was lower in the virgin olive
oil and nut groups but only among those who already had somewhat thickened arteries.They explained the findings emphasized the value
of dietary versus prescribed pharmacological interventions in controlling
the likelihood of a cardiovascular event.

They showed that, "a modification in the entire diet pattern managed to achieve, in just one year, results pharmaceutical drugs did not, even after two years of treatment.""This improvement was not observed among those who did not have thickening of the artery wall at the start of the study."

The study places each volunteer in one of three groups following a Mediterranean diet with the virgin olive oil group receiving 15 litres of
virgin olive oil per three months, a nut group given 30grams a day of walnuts, almonds and hazelnuts, and a third group given instructions
and material to follow a low-fat diet.

"We thus observed who had suffered the greatest thickening of this layer, due to arteriosclerosis, a significant improvement and regression of
lesions having taken place in those cases that had followed a Mediterranean diet enriched with virgin olive oil or nuts," said the researchers.

The results showed the nut and virgin olive oil groups after three months
had improved adolipoprotein ratios that delivered lower heart disease
risk for both men and women.

For men, the number at high-risk dropped 5%, while 16.6% of women
fell from high-medium status to low cardio-metabolic risk.

"Data from this study provide further evidence to recommend a TMD rich
in virgin olive oil as a useful tool for controlling CHD risk, particularly in individuals at high risk for developing CHD," they concluded.

The project is co-joined by the Department of Neurology at University Hospital of Navarra, the Primary Health Care services of Osasunbidea
(the Navarre Public Health Service), the Hospital Clinic of Barcelona
and the Institute of Fat of Seville.

Source:
Atherosclerosis
Volume 218, Issue 1 , September 2011, Pages 174-180
"Effect of a traditional Mediterranean diet on apolipoproteins B, A-I,
and their ratio: A randomized, controlled trial"

This article is for informational and educational purposes only, and is not intended to provide medical advice, diagnosis or treatment. Consult with your doctor or
healthcare professional for medical and nutrition advice.

Let's Learn About Eggplant!

Learn About Eggplant

Whether you choose to grill it, roast it, or bake it, the slightly sweet, fiber-rich eggplant can be enjoyed in a variety of dishes utilizing various cooking techniques. Eggplant has a mild flavor and “meaty” texture and is available year-round. Because of its robust flavor and texture, it makes the perfect addition to meat and poultry-based stews and casseroles, and vegetarian main dishes. Here are a few tips for buying, storing, and cooking this versatile vegetable.

Buying and Storing Eggplant
The most common eggplants, which are dark purple, are known as American, or globe eggplants. But there are also Japanese,

Chinese, Thai,

Italian,

and Spanish varieties, which come in a many shapes, sizes, and colors, including squat and tear-shaped, canary yellow, bright orange, and white, as well as striated.


When shopping for eggplants, be sure to look for those that are firm, heavy, and smooth. Eggplants with wrinkled or flabby-looking skin will most likely be bitter-tasting. To check for freshness, simply press the vegetable with your thumb; the indentation should fill up rapidly if the eggplant is fresh.
Eggplants should be kept in a cool, dry place or in the refrigerator. They’ll keep for a couple of days if not refrigerated, or for up to four days in the fridge (as long as you wrap them tightly in plastic wrap).
Cooking Eggplant
Eggplant can be cooked and eaten with or without its skin. If you want to eat it without the skin, you can peel it before cooking or simply scoop out the flesh when you’re ready to eat. The flesh of eggplant begins to turn brown when exposed to air, so avoid cutting the vegetable until you're ready to cook it. Eggplant can be added to soups, stews, and casseroles, or eaten on its own. Here are 4 more ways to enjoy eggplant:

• Grill eggplants whole (with a couple of holes poked in them to let steam escape) or grill them halved or sliced with a light coating of extra-virgin olive oil and a sprinkling of herbs.
• Roast eggplant slices for sandwiches or add cooked cubed eggplant to a tomato sauce and serve with whole-wheat pasta .
• Add cooked and mashed eggplant to your favorite hummus recipe.
• Steam halved or cubed eggplant, then drizzle with a little sesame oil, some reduced-sodium soy sauce, and vinegar for a delicious appetizer.

Low Levels of Vitamin B12 May Lead to Brain Shrinkage

Low Vitamin B12 Levels May Lead To

Brain Shrinkage and Cognitive Problems

Older people with low blood levels of vitamin B12 may be more likely to have lower brain volumes and have problems with their thinking skills, according to researchers at Rush University Medical Center.

The results of the study are published in the Sept. 27 issue of Neurology,
the medical journal of the American Academy of Neurology.

The study involved 121 older residents of the South side of Chicago
who are a part of the Chicago Health and Aging Project (CHAP), which
is a large, ongoing prospective Rush a biracial cohort of 10,000 subjects over the age of 65.

The 121 participants had blood drawn to measure levels of vitamin B12
and B12-related markers that can indicate a B12 deficiency. The same subjects took tests measuring their memory and other cognitive skills.

An average of four-and-a-half years later, MRI scans of the participants' brains were taken to measure total brain volume and look for other signs
of brain damage.

Having high levels of four of five markers for vitamin B12 deficiency was associated with having lower scores on the cognitive tests and smaller total brain volume.

On the cognitive tests, the scores ranged from -2.18 to 1.42, with an average of 0.23. For each increase of one micromole per liter of homocysteine, one of the markers of B12 deficiency, the cognitive scores decreased by 0.03 standardized units or points.

The level of vitamin B12 itself in the blood was not associated with cognitive problems or loss in brain volume. The researchers said that low vitamin B12 can be difficult to detect in older people when looking only at blood levels of the vitamin.

"Our findings lend support for the contention that poor vitamin B12 status is a potential risk factor for brain atrophy and may contribute to cognitive impairment," they emphasized.

Reliable food sources of Vitamin B-12 are fish, meat, especially liver, milk, eggs and poultry. For those people whose diets do not provide adequate Vitamin B12, B vitamin supplements are recommended.

The study was supported by the National Institute on Aging.

Story Source: Rush University Medical Center

Journal Reference: Vitamin B12, cognition, and brain MRI measures: A cross-sectional examination. Neurology, 2011;

Rush University Medical Center (2011, September 27). Low vitamin B12 levels may lead to brain shrinkage, cognitive problems.

Meatloaf Sloppy Joe Supper

Meat loaf Sloppy Joes are a great way to save money and still eat amazing food
Leftovers make for delicious, inexpensive, and easy sandwiches to take to work or school the next day.

Olive oil spray
2/3 cup old-fashioned oats
1/3 cup + 1/4 cup + 1/4 cup canned sloppy joe sauce
2 large egg whites, lightly beaten
1 pound 96% lean ground beef
1/3 cup minced green bell pepper
1/4 cup finely chopped sweet onion
1 clove fresh garlic, minced

Preheat the oven 350°F. Lightly mist a 9" x 5" x 3" nonstick loaf pan (a slightly smaller one is okay) with the olive oil spray.

In a medium mixing bowl, combine the oats, 1/3 cup + 1/4 cup of the sloppy joe sauce, and the egg whites. Let the mixture stand for 3 minutes, or until the oats begin to soften. Add the beef, bell pepper, onion, and garlic. With a fork or clean hands, mix the ingredients until well combined.

Transfer the mixture to the prepared pan and spread so that the top is flat. Spread the remaining 1/4 cup sloppy joe sauce evenly over the top. Bake for 30 minutes, or until the meat is no longer pink in the center. Let sit for 10 minutes. Cut into 8 slices and serve.

Yield: 4 servings

Per Serving: Calories 229.8, Total Fat 5.4 g, Saturated Fat 1.4 g, Cholesterol 61.8 mg, Sodium 343.5 mg, Total Carbs 15.8 g, Dietary Fiber 1 g, Sugars 3.8 g, Protein 27.5 g