Eat The Healthiest Foods!
CONTENTS
Vegetables
Grains
Beans and Legumes and Fruits
Nuts, Seeds and Nut Butters
Soy Foods
Dairy
Meat, Poultry and Eggs
Fish and Seafood
Herbs, Spices and Other Condiments
Oils and Fats
Beverages
Chocolate
Sweeteners
Water
Vegetables
Many take vegetables for granted without really taking into
consideration what good it can do to our body. Aside from the fact that some of
them look and taste unusual, we practically ignore most of them on sight.
In truth, many health experts believe that vegetables are a great day-to-day
added sustenance to the human body. Different kinds of vegetables offer their
own blend of nutrients that can provide us the energy we need for our daily
routine, keep our body in top shape and a higher resistance from diseases as it
boosts our immune system.
Health Benefits
The human body requires a balance of nutrients to keep it going at a normal pace
– and vegetables can do just that. Here are some of the vegetables you can
practically see around the common market and what it can do for you.
1. Cauliflower. This tasty vegetable is quite common in most Chinese cuisines,
and is served because of its high nutritional value not to mention the added
flavor it gives to the recipe. For starters, cauliflower contains minerals such
as potassium, phosphorus, calcium and sodium; as well as vitamins A, C and B6.
It is known to fight cancer and regulate the hormones to a normal level and a
health food for those who suffer from high sugar content or diabetes.
2. Squash. Whether the winter or summer variety, the squash is well known around
the world for being rich in Vitamin A; which is very good for your eyesight –
though the summer variety contains more of it than its winter counterpart.
Turning this into a soup would be quite delectable.
3. Carrots. The carrot is well known for containing Beta Carotene, another
variation of Vitamin A known to fight and limit the growth of cancer cells in
our bodies. This tasty food is quite delicious served raw with a tasty dip,
boiled, juiced, or even grated in a veggie salad.
4. Green Pepper. Often served on our choices of pizza for garnishing, we usually
set it aside due to its bittersweet taste. This vegetable is rich in Vitamin C
and is a great antioxidant that protects our cells from free by-products that
can affect our body’s metabolism.
5. Mushroom. Practically the only vegetable that can give you the much-needed
Vitamin D. Mushroom helps our body absorb more calcium and magnesium for healthy
teeth and stronger bones. Usually we get Vitamin D from sunlight, but if you
don’t want to get sunburned by staying outside too long, try eating mushrooms
instead.
6. Spinach. Popeye, a cartoon sailor is often seen munching on a can of this
before clobbering the bad guys; spinach is rich in Vitamin K, same as with other
dark-leafy vegetables. Vitamin K plays an integral role in blood clotting, as
well as regulating the blood calcium levels to keep your bones at peak
condition.
7. Lima Beans. These are a good source of Vitamin B9 or commonly known as folic
acid. Folic acid is usually synthesized with diet supplements, and is required
by your body to produce red blood cells, as well as improving your nervous
system. This is very advisable among pregnant women due to its capabilities of
increasing cell growth production and improves the development of the embryo.
Best paired with vegetables like cauliflower or broccoli; best sautéed.
Preparation
Since vegetables are 100% natural, complete with vitamins and minerals for a
healthy diet, they should be eaten fresh if you don’t want to lose all those
precious nutrients. Fresh from the market, you should take some care in washing
them clean in running water – not too much or you might get them soggy in the
process.
Some vegetables can be eaten raw like carrots or asparagus, and would taste even
better with a dip. Some require you to boil or even sauté with other veggies
with some spices to bring out the flavor.
Here is one recipe that should set your taste buds drooling:
Creamy Squash Soup
2 tbsp butter
2 tbsp sliced leeks
3 cups cubed squash
2 medium size potatoes, cubed
3 cups of chicken broth
1 cups water
1 250ml. NESTLÉ All Purpose Cream (or any cream that will suit your taste)
salt and pepper to taste
Procedure:
1. Melt butter and sauté leeks until they are nice and limp. Add the squash and
potatoes and cook for around 2 minutes to let the flavor seep in
2. Pour the chicken broth and the water and bring to boil until the vegetables
are tender. Then remove from heat then let it cool.
3. When cool enough to handle, transfer it over to the blender and puree until
the consistency is smooth
4. Strain the mixture to remove any lumps, and simmer again in a soup pan. Add
the cream and cook for a minute or two.
Grains
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The nutritional value of grain has become the latest craze of many dieters and
weight-loss enthusiasts worldwide. Whole grains, like brown rice, contain large
amounts of fiber and since it is in unprocessed form, the main components such
as bran, endosperm, and germ are all present in each grain.
High-fiber Bran
Bran is practically one of the richest sources of fiber in the entire component
of whole grain. Found on the hard-to-digest outer husk of rice, wheat, oats,
cereal grains, and so on. Studies show that bran has the capability to prevent
major health problems like cancer of the breast, uterus, prostate, and colon;
intestinal problems like constipation, and prevent heart attacks.
Aside from wheat, oat bran is full of soluble fiber which turns to gel when
combined with water. Experts believe that it helps reduce blood cholesterol
levels, and improves glucose metabolism for diabetic patients – reducing the
need of insulin, as well as any other medications for it.
Endosperm
Endosperm is the albumin tissue found in seeds. It surrounds the embryo and
provides nutrition in the form of starch, proteins, and other nutritious oils to
keep it healthy. Compared to bran and germ, endosperm provides the much needed
protein for the human body.
Germ
Practically the most nutritious component of whole grains, the germ is the part
of the grain wherein the embryo of the plant is found – or simply termed as the
heart of the kernel. It contains some proteins, lots of fiber, poly-unsaturated
fat, lignans, phyto-estrogens, phenolic compounds, phytic acid, vitamins and
minerals needed by the human body.
Refined Grain and Whole Grain
There has been much debate regarding the nutritional value of refined and whole
grains. In truth, refined grains lack the original nutrients found in the whole,
wherein only the endosperm is left to provide nutrition (as in most cases with
flour). Government mandate states that when a grain is refined, all the
necessary vitamins and minerals like folic acid should be added to the mix to
make it healthier – but synthetic nutrients aren’t really as effective to the
body unlike its natural counterpart.
Also, refined grains are easily absorbed into the blood stream which causes an
imbalance to sugar and fat levels. Since bran and germ were removed during the
milling process, much of the essential fibers are no longer present to provide
maximum health benefits.
Whole grains contain the original nutritional value in its structure. High in
plant proteins, vitamins, minerals, fiber, antioxidants, phyto-nutrients,
relatively low in fat, and no cholesterol. All of these nutrients work together
to reduce the health risks associated with obesity, heart problems attributed to
high cholesterol and high blood pressure, bowel disorders, diabetes, and certain
types of intestinal and lower body cancers.
Whole Wheat and Weight Loss
Weight-loss experts believed that whole grains are more beneficial to dieters
than its refined counterpart. Since refined grains are absorbed faster, the
sugar and fat content are easily absorbed and broken down by the body and
results in insulin production. This triggers the body to convert carbohydrates
into fats and stores it.
Whole grain, on the other hand, regulates the insulin level simply by the fact
that it stays in your body longer before it is absorbed and broken down. Also,
whole grain eliminates hunger pangs quite common with eating refined grains, and
provides the feeling of fullness that reduces food intake – thus aiding to
weight loss.
If you are planning to add whole grain to your diet, then you better consider
other varieties aside from wheat, these are: oats, brown rice, quinoa, millet,
flaxseeds, and pearl barley.
These grains are a good source of Omega-3 Fatty Acids, high in fiber content and
plant-based protein. Also, these grains are filled with iron and other minerals,
perfect for dieting and weight loss. Here is a simple recipe using whole wheat
that your family will surely enjoy:
Quinoa Crusted Chicken Fingers
2 lbs skinless and boneless chicken sliced in into strips (around .5 to 1 inch
thick.
1/2 tsp. of salt
1/4 tsp black pepper
1/4 tsp paprika
2 egg whites
1-1/2 cups red or white quinoa (cooked)
1/2 cup breadcrumbs (whole wheat)
2 tablespoons of olive oil
Preparation:
1. Using a wax paper or an aluminum foil set the quinoa and sprinkles some
breadcrumbs on it.
2. Place egg in a shallow bowl
3. sprinkle chicken with salt, pepper and paprika
4. Dip chicken into the egg, and press onto the quinoa mixture. Make sure that
it is entirely covered.
5. Add oil to a pan and warm over high heat. Cook add chicken and cook over
medium heat around 4-6 minutes per side until golden brown.
Beans and Legumes and Fruits
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Even before the rise of civilization and the improvement of culinary arts,
beans have been a natural staple to our early ancestors. Recent studies show
that beans and legumes are indeed miracle plants that provide enough nutrients
to give the human body a healthy boost in both energy and immunity.
Legumes can take in large amounts of oxygen in the air and convert it into
protein found in seeds. Beans used to be called “poor man’s meat” which can be
bought in large quantities for a meager amount.
Nutrition in a pod
There are different kinds of beans and legumes that provide the maximum
sustenance and nutrients to our body, and they are:
• Vitamin B3 (Niacin). Quite in abundance in lima beans, Niacin assists in the
functions of our digestive system, nervous system, and our skin. The main gist,
however, is the conversion of our food intake into raw energy.
• Vitamin B1 (Thiamine). Lacking the necessary Vitamin B1/Thiamine in our body
will often leave us fatigued and weak despite the meals we eat everyday. This
vitamin plays an integral role in the production of energy in our bodies. It
improves the overall function of the heart, muscles, and nervous system.
• Vitamin B2 (Riboflavin). This vitamin aids in the growth development of our
body. Its main function is to improve red cell production, which distributes the
oxygen to different parts of the body. Vitamin B2 also helps in releasing energy
from carbohydrates.
• Vitamin B6 (Pryidoxine). This vitamin plays a significant role in the creation
of antibodies for our immune system. This nutrient can maintain the normal nerve
function, as well as the formation of red blood cells in our bodies. Also B6 is
an important factor for the chemical reaction of proteins. Simply put, the more
protein we take in, the more B6 is needed; lack of it causes nausea, dizziness,
and mental and behavioral changes.
Aside from the vitamins listed above, beans are a better source of potassium
than bananas, which aids in the normal functions of nerves and muscles.
Beans are perfect for people who are into weight loss. Recent discovery shows
that the coating of beans contains anti-oxidant and anti-aging properties. This
reduces the cholesterol in our bodies, improves digestion, and aids in cancer
prevention.
Beans as substitute for meat
Everyone likes meat, but not health-conscious individuals. Despite their
aversion to cholesterol found in these products, they often take small morsels
to get the nutrients they need for a proper diet. But, nowadays, beans are
already being considered as a healthy substitute for meat.
In truth, many help experts agree that beans and legumes are perfect substitutes
for meat. More iron and calcium can be found in a cup of cooked beans than in an
ounce of cooked meat, less the calories and without the cholesterol.
How to prepare beans
There are plenty of ways to eat beans. You can either eat them raw, sautéed with
your favorite vegetables, boiled, or even ground to be used in soup. Here is a
simple recipe for a perfect bean meal:
Southwestern Chicken and Black Bean Salad
1/4 cup cilantro (snipped)
1/4 cup olive/ salad oil
2 tbsp. lime juice
2 tbsp. orange juice
1 clove minced garlic
1/8 tsp. salt
12 ounces chicken thighs or breasts (preferably skinless and boneless)
1/2 tsp. chili powder
1/2 tsp. ground cumin
1/4 tsp. salt
1/8 tsp. ground red pepper
1 Tbsp. olive oil
3 cups Romaine lettuce (torn) or a variety mixed greens
1 15-ounce can black beans, rinsed and drained
2 large oranges, peeled and sectioned
2 slices red onion, halved and separated into rings
Procedure:
1. Using a screw-top jar, combine olive/salad oil, cilantro, lime juice, garlic,
salt, and orange juice. Cover and shake well to mix it all ingredients
thoroughly. Chill and serve cold.
2. Cut chicken into bite-sized chunks.
3. Using a large skillet, preheat hot oil and add chili powder, salt, red
pepper, and cumin in medium heat for around 30 seconds. Add chicken and cook for
2-4 minutes or until light brown.
4. Using a salad bowl, combine chicken and the rest of the ingredients. Chill
for at least 2 to 3 hours.
5. Pour the chilled dressing over to the salad and toss to coat.
Fruits
Mother Nature has blessed us with an abundance of healthy foods that can greatly
benefit our bodies. Many of us, especially kids, would shun the sight of
vegetables set on the table; but if we see delectable fruits all laid out on a
silver platter, then we wouldn’t be able to ignore that, would we?
There’s a hodgepodge of fruits to be found anywhere - various shapes and colors
that would make our mouths water just by looking at them. Each bite of a
delectable fruit can give us enough vitamins and minerals to give our body a
healthy boost both to our energy supply and different systems in the body.
Fruity facts
No matter how fruits are served, whether you eat it as it is or served as a
colorful salad, each has its own repertoire of vitamins and minerals that will
surely benefit our body, and here are some of them:
1. Peaches. These fruits are considered as a famous staple among the people of
the Orient, especially China. Preserved or floating in thick sweet syrup,
peaches are rich in Vitamin A perfect for cell reproduction, growth and
development for our bones and teeth, and helps in maintaining healthy skin and
hair.
2. Avocado. Served as a shake or eaten with a healthy dose of milk, avocado is
one of the delicacies enjoyed by tropical countries. One fruit contains
nutrients such as vitamin K, dietary fiber, potassium, folic acid, vitamin B6,
vitamin C, copper, and some calories thrown in. Medical scientists believe that
avocado contains toxins that kill cancer cells, especially those found in
mammary glands and prostates.
3. Apple. This red fairy tale fruit is perfect for pregnant women. Every bite of
this luscious red fruit contains enough Vitamin B9 or folic acid vital for
proper cell growth and development of embryos. Also, folate reduces the risk of
Neural Tube Defect (NTD) affected pregnancy around 60 to 70 percent.
4. Orange. For a healthy does of Vitamin C, oranges are perfect especially for
growing kids. Vitamin C plays an important role as anti-oxidants, which helps
our body tissues from damages caused by oxidation. Vitamin C also helps our
body’s metabolism and reduces the development of harmful diseases, like cancer.
5. Banana. This golden fruit is a great source of potassium that our body needs
to balance water, cells and other body fluids. Potassium also helps in
maintaining proper heart functions. People who lack potassium in their body may
experience muscular cramps, twitching and muscular weakness, insomnia, and
irregular heartbeat; kidney and lung failure is quite common for potassium
deficient individuals. If you are suffering from one of these, you better start
adding bananas before or after meals.
6. Grapes. Considered as the fruit of the gods according to Greek mythology,
grapes are highly nutritious. They contain compounds that fight diseases; among
these are anthocyanins and proanthocyanidins. These two substances are known to
show cancer preventive properties, and can detoxify some cancer causing
substances.
Healthy Eating?
There are different ways to enjoy the taste of fruits without destroying those
precious nutrients it gives. Fruits can be eaten raw skin and all; while some
need to be peeled especially if their skin is tough and bitter.
Fruits are now being turned into shakes and added to alcoholic drinks, quite
popular in bars and pubs. Creativity with your choice fruits is your best bet in
turning it into a delectable masterpiece.
If you like baking then Banana Nut Bread is a perfect recipe to try out. Not
only is it easy to make the combination of bread, nuts, and bananas can be quite
healthy when put together. Here how it’s done:
Ingredients:
A cup of sugar
half a cup of vegetable shortening
1 1/2 cups overripe bananas (preferably overripe)
2 eggs
2 cups all-purpose flour
1 tsp. baking soda
1/8 tsp. salt
1 cup chopped nuts (you can use any nuts you wish)
Procedure:
1. Preheat your oven to 300 degrees Fahrenheit
2. Prepare a loaf pan by rubbing the sides with shortening.
3. Mix together sugar, vegetable shortening until smooth and creamy
4. add mashed bananas and eggs to the mixture and beat to get them together
5. in another bowl, combine flour, baking soda, salt; mix together and add the
banana mixture. Make sure to take extra time to blend it well together.
6. mix in the chopped nuts and mix to even it out into the batter
7. Place the mixture in the prepared loaf pan and place in the oven to cook for
about 50 to 60 minutes. (you stick a toothpick into the bread to determine if
its thoroughly baked in the insides)
8. Cool bread for about 10 minutes after baking, and cut into any size you wish.
Nuts, Seeds and Nut Butters
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The nutrients found in nuts and seeds are practically the most abundant
in the known world. No matter how tiny these things usually are, each morsel is
packed with enough vitamins and minerals to keep our body in tip-top shape.
Not only that, many medical experts are now looking into the possibility of
using the nutrients found in nuts and seeds to fight certain diseases, and are
also being used as preventive measures to some. Aside from that, nuts and seeds
contain auxone, a natural substance that helps in rejuvenation of cells and
prevents the process of premature aging.
Nutty Nutrition
Each nuts and seeds has its own nutritional rewards, and each provides different
vitamins and minerals that targets specific areas in the human body, such as:
1. Almonds. Quite easily spotted in grocery stands, almonds are often associated
with chocolate bars and cakes. Almonds are a good source of protein and minerals
suited for vegetarians. They also contain leatril, an anti-cancer agent very
helpful for cancer patients. This nut variety is rich in Vitamin E that plays a
significant role as an anti-oxidant and is used to minimize the appearance of
wrinkles and other skin problems.
2. Cashew. Well-known for its quarter-moon shape, the cashew nut is a good
source of Vitamin K; which aids in blood clotting regulating calcium levels, and
helps activate 3 protein strands for better bones.
3. Chestnuts. Very delicious when roasted or boiled, the chestnut must not be
eaten raw since it contains high levels of tannic acid. This variety is abundant
in potassium that aids in muscle development and promotes proper heart
functions. Chestnuts are also a good source of Vitamin A and C, perfect for
eyesight and anti-oxidants.
4. Walnuts. A must for pregnant women, walnuts are filled with folate that aids
in cell growth and development of embryos. This is also necessary for production
of red blood cells, and an important component of the nervous system.
5. Peanuts. Either eaten boiled, fried, or as butter, peanuts are rich with
niacin and vitamin E. Niacin assists in the over-all function of the digestive
system, nerves, and skin. It also plays an integral role in converting the food
we eat into useful energy for the body.
6. Sunflower Seeds. Rich in phosphorus for the formation of bones, teeth and
nerve cells, sunflower seeds also contains a healthy dose of potassium for
muscle development, vitamin A, vitamin E, and folic acid.
7. Pistachios. We often see this one dry roasted and sold in supermarkets canned
and ready for consumption, Pistachios is one of the tastiest nuts around the
neighborhood. Rich both in vitamin A that improves our immune system, as well as
the development and formation of some hormones that regulates our body
functions, Vitamin A also aids in bone growth, tooth development, and maintains
healthy skin and hair.
Weight-loss and disease prevention
If you aren’t allergic to nuts and seeds, then you might want to consider
including it in your weight-loss diet. Nuts are filled with essential nutrients
to help maintain a healthy lifestyle. It’s a good source of potassium that aids
in giving energy to the body, as well as providing enough nutrients for muscle
development.
Certain nuts like almonds are found to be rich in protein and help prevent
diseases like diabetes, gallstones, colon cancer, heart problems, high-blood
pressure, and so on. But medical experts caution that the preventive substance
found in nuts can be harmful when ingested in large quantities.
Snack time
Nuts and seeds are commonly served as snacks. We often see them roasted, boiled,
and some are even fried like peanuts. Aside from being included in chocolate
bars, nuts and seeds are also a trend in cakes, pastries, or even breads.
Some nuts can be safely eaten raw, while some like chestnuts need to be roasted
or boiled thoroughly since it contains tannic acid, which may prove harmful to
the human body. One recipe perfect for any occasion is one called fried peanuts.
Ingredients:
Peanut oil
Peanuts (removed from shell)
Salt
Procedure:
1. First, pre-heat peanut oil in a deep-fat fryer until it reaches 375 degrees
Fahrenheit.
2. Put peanuts in a frying basket and let it cook in the hot oil until it starts
to turn brown. (avoid overcooking so that it won’t taste bitter)
3. Take the basket out and let the oil drip. Place it in a power towel to remove
excess oil. Sprinkle some rock salt to taste.
Soy Foods
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Quite a novelty for countries like Japan and China, soy foods are now
being looked into as a meat alternative. It contains many nutrients that are
found in meat, yet it contains no cholesterol and low calories that contribute
to its popularity.
Nutritional Value of Soy
Soybeans are processed into different kinds of soy foods. In truth, soybeans
have been seen in the history of Oriental cuisine, both for the lowly peasant to
the rich royal houses.
For starters, soy contains 8 essential amino acids that cannot be found in any
other fruits, nuts, seeds, and vegetables. Also, soy foods are a rich source of
plant fiber, B vitamins, Omega-3 fatty acids, and calcium.
The FDA, or Food and Drug Administration, recognize the capability of proteins
found in soy to lower the cholesterol in the human body. Also, the same
organization merits the properties of soy foods that aid in normalizing heart
functions, and prevent heart problems.
According to medical research soy foods can lower the risk of cancers found in
the digestive tract (colon), prostate, and breasts. Soybeans, like milk, contain
enough calcium to help treat osteoporosis and other bone-related problems.
Soy Food Groups
There are three major types of soy foods available today. Each has its own
nutritional value, as well as having different processing methods; these are:
1. Traditional Soy Foods. Included in this category are tofu, whole soy flour,
soymilk, whole dried soy beans, green soy beans, and fermented soy beans (miso,
tempeh, and soy sauce)
2. Modern Soy foods. Under this category, modern soy foods include defatted soy
flour, textured vegetable protein or textured soy protein, isolated soy protein,
and soy concentrate.
3. Second Generation Soy Foods. This includes tofu burgers (or veggie burgers as
it is called in fast food chains), soy hotdogs, soymilk cheese and yogurt, and
even soy ice cream.
Famous Soy Foods
There are plenty of soy foods available for consumption, and all of these come
from processing soy beans into different forms. Below are just some of the most
popular soy foods available in any supermarket, and offers the highest
nutritional benefit to our body.
1. Miso. A popular Japanese culinary innovation, Miso is a smooth paste made
from soybeans and grains such as rice, some salt and undergoes fermentation.
Usually, it takes around 1 to 3 years to make a very good Miso; and is commonly
used to flavor soups, dressings, marinades, and sauces.
2. Natto. Another Japanese creation, Natto is made up of fermented, cooked whole
soybeans. The fermentation process breaks down the proteins found in soy, which
makes it faster to digest than eating them whole. Natto is sticky and has the
same consistency as cheese, and is popularly served as toppings to vegetables
and rice dishes.
3. Soy Sauce. Practically a common staple in Oriental cuisine, soy sauce is made
from fermented soybeans. Other variation of soy sauce was created depending on
other ingredient added to it during its creation; such as Shoyu that is a blend
of wheat and soybeans, and Teriyaki sauce which includes soy sauce, sugar,
vinegar, and some spices.
4. Soy Milk. Now being used as a substitute for milk, soy milk offers all the
nutrients found in a normal soybean. It has undergone a tedious process from
being grounded, strained, and turned into fluid to create an all-natural soy
beverage. Soy milk in powdered form can also be found in supermarkets.
5. Soy Bean Curd. Popularly known as Tofu, soy bean curd is described as a soft,
cheese-like delicacy made from curdling hot soymilk with certain coagulants.
Tofu is considered as a healthy food since it absorbs the nutrients from other
ingredients while being cooked. It is rich in high-quality protein, B vitamins
groups, and has low-sodium content.
Mushroom and Tofu Dish
Ingredients:
1 large white onion, sliced lengthwise
3 cloves of minced garlic
4 tsp of minced ginger
3/4 pounds of sliced mushroom
3/4 pounds of firm tofu sliced in 1/4 inch cubes
5 tbsp of soy sauce
2 tsp of corn starch dissolved in 4 tbsp of cold water
1 cup of water
3/4 pounds of snow pea pods (with strings removed)
Procedure:
1. Cook onion in a skillet with a little water until it becomes golden brown
2. add mushroom and cook until all moisture is evaporated
3. add garlic and ginger and cook for about a minute or 2
4. add tofu, soy sauce, water, and cornstarch mixture; and bring to a boil
5. Lower the heat to simmer for about 5 minutes and carefully turning the tofu
to make sure that it is cooked in the sauce on all sides.
6. Add snow peas and cooked until tender and crispy
Dairy
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Whether to be used in cooking, baking, drinking or eating, dairy
products are on the top of the food chain. This well-liked commodity by both
kids and adults is not only versatile, but nutritious as well.
There are different kinds of dairy products available today such as cheese,
yogurt, pasteurized milk, butter, and so on. These products are rich in
nutrients such as vitamins and mineral that are good for the body.
Also, these dairy products are used in a variety of ways. Butter and milk are
considered as main ingredients for baking cakes and pastries. Cheese serves as
perfect topping for many cuisines like pizzas, casseroles, and so on.
Drink a glass of milk everyday
Each glass of milk holds tons of nutrients that are beneficial to the human
body, and these are:
• Calcium which aids in the development of strong bones and teeth, healthy nerve
functions, muscle development, and blood clotting
• Vitamin D helps in calcium absorption
• Some proteins to help build and repair muscle durability, as well as the
necessary energy for body movements and exercise
• Potassium helps maintain our body’s fluid balance, and aids in normal blood
pressure
• Vitamin A to build up a healthy immune system, healthy vision, skin, and cell
growth
• Vitamin B12 for red blood cell production that carries oxygen in all
throughout our body
• Riboflavin to help convert food to energy
• Niacin for normal function of enzymes and metabolism of sugar and fats
Lactose Intolerance
There have been an increasing number of people who suffer from lactose
intolerance. In truth, lactose is one of the helpful nutrients found in milk and
other daily products. Our body produces an enzyme called lactase to break down
these nutrients so that it can be easily absorbed into the bloodstream.
Lactose intolerance occurs when a person’s body fails to produce the necessary
lactase to break down lactose from dairy products. Common signs of this
condition include: nausea, gas, diarrhea, abdominal cramps and so on. Usually,
these symptoms occur after 30 minutes to 1 hour after eating dairy products.
But this condition is hardly serious and can be treated in so many ways. You can
work your body’s adaptability to it by limiting the amount of dairy you take in
and making sure that it’s enough for your lactase production to catch up to. The
best advice for this condition, however, is to consult your doctor on how to
help you cope with the symptoms, or get rid of it entirely.
Fight Osteoporosis with Dairy Products
Many medical experts agree that the calcium content of dairy products is a very
good way to combat osteoporosis. Osteoporosis is a bone disease that affects
many people around the globe. This problem usually happens when we reach a
certain age, most likely during our 40’s and 50’s.
Our bones are living tissues that constantly break down and rebuild. As we grow
older, our bone tissues will not have enough regenerative capability to rebuild;
and, thus, this condition occurs.
Note, however, that osteoporosis is not curable, but having a steady
calcium-filled diet can slow down the inevitable; and give our bone tissue a
chance to recuperate. A dairy product contains high quantities of calcium; in
fact, it is a well-known fact to drink milk when you suffer from osteoporosis.
Dairy products also contain Vitamin D that aids our body to absorb more calcium.
Cooking Time!
One delectable recipe using dairy products is the Philippine Leche Flan.
Anywhere you go in the Philippines, you can practically see street cafes and
restaurant serve this scrumptious dessert.
PHILIPPINE'S LECHE FLAN
Caramel Ingredients:
1 cup sugar
3/4 cup water
Custard Ingredients:
12 egg yolks
2 cans (13 oz.) evaporated and condensed sweetened milk
1 tbsp. vanilla
Procedure:
1. Using a large bow, combine all the custard ingredients and mix carefully.
Stir lightly to avoid foams and bubbles from forming.
2. In another bowl, mix the caramel ingredients and make sure that no sugar is
left on the mixture.
3. line the flan mold with the caramel using a brush
4. Strain carefully while pouring the custard into the caramel-lined mold.
5. Cover the mold securely using an aluminum foil.
6. Place the flan mold into a tray filled with water.
7. Place the tray inside a preheated oven of 325 degrees Fahrenheit
8. Bake the mixture at least an hour or until firm.
9. Cool after removing the mixture from the mold, and onto a serving platter.
Chill when not served.
Meat, Poultry and Eggs
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Regardless of how much dieters and weigh-loss enthusiasts avoid meat,
poultry and eggs in their diet it is still important to know that these three
provide essential nutrients for a healthy body.
Proteins in these three food sub-groups are necessary for the production of
hormones, enzymes, and antibodies needed by our body to survive, not to mention
essential vitamins and minerals required such as the B vitamin groups, iron and
zinc.
Nutritional Facts on Meat and Poultry
Beef and pork meat are good sources of iron, which is found to be lacking in the
diet of children and child bearing adult women within their age group. Lack of
the necessary iron may cause individuals to be tired without any exertion
attributed to it, short attention span, poor appetite, and more prone to
infection.
Zinc is also another important mineral found in meat. Zinc is involved in a
number of integral functions in the human body, such as metabolism of proteins
and carbohydrate to the immune system, regenerative capabilities for open
wounds, growth and development, as well as vision. Deficiency of zinc may result
in stunted growth, especially among children.
Note, however, that plants and eggs also offer iron and zinc as nutrients for
the body. But unlike meat, these two have phytates and oxalates that limits the
amount of iron and zinc to be absorbed into our system.
Eggs for a Healthy You
Eggs are perfect for individuals who are in a diet or into losing weight. In
truth, eggs contains proteins, vitamins A, B group, D, and E, as well as other
minerals like iron, phosphorous, and zinc.
Unlike the myth that an egg contains bad cholesterol, they have relatively low
saturated fat which is perfect as a healthy food for any age bracket. Each egg
also contains around 80 kilo-cals, which is more than enough for a dieter’s
meal.
Further medical research found out that eggs have trace elements of selenium and
choline in small quantities. Selenium is a very important antioxidant that can
prevent oxidation in the body that helps in some diseases like heart problems
and cancers. Choline helps in the normal functions of our brain.
Healthy Tips for Choosing Meat and Poultry
Planning to include meat and poultry into our daily diet, we have to make sure
that we limit the fat in it to maximize the health benefits to our bodies.
For beef, the most nutritious part would be the round sirloin and chuck arm
loin. For pork, ham center loin and tenderloin are the healthiest parts. Veal
proves to be nutritious in any part except when it is ground.
For lamb, however, we have to choose carefully parts with less fat, since these
areas are known to have high cholesterol contents. The fore shank leg and loin
should be perfect. Poultry, whether chicken or turkey, the skin should be
avoided if you are on a diet and suffering from any heart problems or elevated
cholesterol levels.
It is important to know that when you look for meat and poultry in your local
supermarket, you have to make sure that it’s fresh. The longer the meat stays
out in the open, the fewer nutrients it will have. Not to mention the fact that
you might get sick from eating it.
A Perfect Meat Dish for the Family
Meat and poultry has always been the perfect meal for the family. Not only does
it leave you full and satisfied with each bite, the nutrients that you can get
from a perfectly cooked meal will benefit your body greatly. Here is one dish
that your family will sure enjoy digging their teeth in to.
Pork Roast with Cherry Sauce
Ingredients:
7 to 9 lbs of pork loin
3 tbsp. of vegetable oil
1 tbsp. of coarse salt
6 cloves of garlic
12 small bay leaves
Cherry Sauce ingredients:
Half a cup of pitted cherries
A quarter of a cup of corn syrup
3 tbsp. vinegar
Salt and pepper to taste
A pinch of nutmeg, cinnamon, and ground cloves
Procedure:
1. Deeply score rind of pork into half inch diamonds
2. Place pork loin, skin side down, in a pan and pour 2 cups of boiling water;
and bake for at least 400 degrees Fahrenheit for about 15 to 17 minutes.
3. remove the pan after baking and drain off excess liquid
4. preheat pan with vegetable oil while rubbing pork skin with salt
5. insert the garlic cloves and bay leaves into score marks
6. Roast the pork, skin side up, in 375 degrees Fahrenheit for 3 to 3 and a half
hour. (baste with drained liquid every 30 minutes)
7. when cooked, remove from pan, cover and allow to stand for 20 minutes before
carving
8. In a saucepan, combine cherry sauce ingredients and bring to a boil. Cook for
about 3 minutes until heated through
9. Carve the pork and serve sliced on a platter glazed with cherry sauce.
Fish and Seafood
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Many people praise the bounties of the sea and with good reason too! In truth,
fish and other seafood offers a hodgepodge of nutrients beneficial to the human
body.
Seafood is a rich source of vitamins, minerals, and proteins. Some of these
varieties contain low sodium and cholesterol perfect for dieters. Compared to
land meat, fish and other seafood contain a total of 20% protein of its land
counterpart. Note, however, that these varieties contain less fat and
cholesterol, unlike its surface cousins.
Vitamin-rich Fish!
Seafood is a good source of the B-group vitamins, holds it in abundance and will
greatly benefit the human body. For starters, fish meat contains a rich supply
of Vitamin B6, which plays an important role in creating the necessary
antibodies for our immune system.
B6, or prydoxine, is also a perfect nutrient to help maintain the normal nerve
functions, as well as the formation of red blood cells for the distribution of
oxygen all throughout the body. Vitamin B6 is integral for the chemical reaction
of certain proteins so that it can be used in the human system. The more protein
you take in, it is essential that you have more Vitamin B6 to break it down.
Lack of Vitamin B6 in your normal diet will cause nausea, dizziness, confusion,
irritability and possible convulsions.
Vitamin B12, on the other hand, is very important for our body’s metabolism. It
aids in the formation of red blood cells, and in maintaining the central nervous
system in perfect condition.
Some variety of seafood also contains Vitamin A. Normally, Vitamin A in fish is
mostly found in liver oils, but high fat fishes are known to have an abundance
of it.
Other Nutrients Found In Seafood
Another nutrient found in fish and seafood is biotin or Vitamin B-Complex or B7,
or sometimes called Vitamin H. This is very important for the metabolic function
of the human body. This includes cell growth, synthesis of many fatty acids, and
metabolism of the amino acid leucine in our system. Also, biotin helps in
converting food into energy, and the transfer of carbon dioxide in certain areas
of the body.
Aside from biotin, fish and seafood also contain niacin that assists the
digestive system in its normal function. Niacin also helps convert food into
energy to be used by the body, as well as help maintain healthy skin and nerves.
Other minerals found in fish and seafood are also beneficial to our bodies, such
as:
1. Iron and Zinc - Lack of iron and zinc in the human body can cause impaired
learning deficiency among infants and possible behavioral problems. Less iron in
the body will also slow down the functions of our immune system, and causes
weakness and fatigue
2. Phosphorous - When partnered with a healthy dose of calcium, phosphorous aids
in the development of stronger teeth, bones and nerve cells.
3. Potassium - This nutrient balances the body fluids in our system. This also
aids in normal heart functions. An individual who lacks potassium in their
system will often suffer from muscle cramps, muscular twitches and weakness,
irregular heartbeat, kidney and lung failure, and insomnia.
Dieter’s Heaven
If you are concerned about what you eat, making sure that you don’t eat too much
to turn it into excess fat, then the Rice Salad with Shrimps and Mussels should
be perfect seafood treat for you.
Ingredients:
1 cup of rice
1 lb of freshly cooked shrimps (jumbo)
2 lbs of mussels
A half cup of dry white wine
2 lemons
A half cup of olive oil
Salt and pepper to taste
A small bunch of finely chopped parsley
3 anchovy fillets, chopped
Procedure:
1. Brush mussel under running water to remove grits from shells. Make sure that
you discard opened ones.
2. Put them in a wide pan with wine and bring to a boil. Make sure that you life
them out on the instant that they open up.
3. Remove the meat from the mussels, and set them aside
4. Peel the shrimps carefully
5. Boil rice in salted water, drain, and run some cold water into it to separate
the grains.
6. Season it with juice of half a lemon, oil, plenty of pepper, parsley and
anchovy fillets. Add salt if you wish.
7. Before serving, stir the mussel and shrimps into the rice.
8. Place it in a bowl, and place the shrimps and lemon slices on top.
Herbs, Spices and Other Condiments
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The use of herbs and spices for medicinal and culinary purposes dates to almost
five thousand years ago. In Ancient Egypt, it is a verifiable fact that people
started using juniper, cumin, garlic, thyme and coriander. More so, the
Sumerians were using thyme due to its health benefits and people of Mesopotamia
started cultivating garlic as early as 3000 BC. Given the history of herb and
spice usage, they can be considered as one of the first recorded functional
foods.
When combined with dishes, herbs and spices can add more flavor without adding
extra fat or calories. Of course, there are differences between herbs and
spices. Herbs can also refer to the leaf of a plant usually used in cooking
often dried and then turned into spice. On the other hand, spices can be in the
form of bark, roots, and berries, stigma of a flower, buds or aromatic seeds.
There are several known spices and most are gathered from plants after they have
finished flowering.
The Function of Herbs and Spices in Health
Herbs and spices are natural antioxidants making them beneficial for the
oxidative modification of low-density lipoprotein cholesterol in patients
developing atherosclerosis. It has been also known that eating one half to a
whole clove of garlic daily can lower the effect of cholesterol in body for up
to 9%. Not only that, but garlic extract also has relationship with
anti-clotting and slight reduction in the blood pressure.
The healing properties of spices and herbs make them very useful in maintaining
good health. Not only are they good antioxidants but anti-inflammatory,
antibacterial, and antiviral as well. Well-known vitamins and minerals found in
herbs are beta-carotene, selenium, lycopene and vitamins A, C and E. Vitamins A,
C and E provides herbs and spices with antioxidant properties enabling them to
aid in maintaining the health of cells found in the body.
Herbs and Spices That Can Improve Health
Ginger and basil have anti-inflammatory properties. The way basil works in the
body can be compared to both ibuprofen and aspirin. The oil that can be found
from the herb contains components that can inhibit the same enzyme that the
mentioned drugs also inhibit. Additionally, people can benefit from the
abundance of Vitamin A, beta-carotene and magnesium from basil; these reduce
risks of cardiovascular diseases.
A renowned circulation booster and anti-inflammatory is the ginger. It has been
used to fight rheumatoid arthritis, osteoarthritis, and joint and muscle pains.
Ginger is high in potassium making it quite helpful in settling upset stomach
and treating nausea, diarrhea and stomachaches.
Antioxidant activities are relatively higher in oregano. Compared to other
herbs, oregano has three to twenty times more antioxidant activity. Thyme is
also an excellent antioxidant and contains properties that can enhance the
immune system. Additionally, the herb is also loaded with antispasmodic and
antibacterial properties.
In fighting illnesses, garlic is probably the best. Also known as the “poor
man’s penicillin”, garlic is commonly used as dietary supplement for those with
high levels of cholesterol, heart illnesses, high blood pressure and cancer
prevention, especially colon and stomach cancers.
Recipes with Herbs and Spices
Herbs and spices can be incorporated in several dishes. The following is an
example of a simple meal that contains herbs and spices.
Green Beans with Onion, Garlic and Tomato
Ingredients:
1.5 lbs of fresh green beans
2 medium onions, thinly sliced
4 cloves finely diced garlic
1 lb red and ripe tomatoes
2 tsp olive oil
1.5 tsp salt
1.2 cup water
¼ tsp oregano, dried
Freshly ground black pepper
First off, cut the stems of the beans and then slice them into 1 inch length
pieces. You can then drop the tomatoes in boiling water and let it boil for 15
seconds. After boiling, remove the tomatoes and place in bowl of ice water and
then peel them. You can chop the tomatoes into several ½ inch pieces. Get a
non-stick wok, heat the oil and stir fry the garlic for about 30 seconds. When
the garlic reaches golden brown in color, add the onions and cook at average
heat for another 2 to 3 minutes and make sure that the garlic is not burnt.
Add the other ingredients, including: beans, tomatoes, salt, pepper, oregano and
water. Bring to a boil, cover, lower heat and let it simmer for about 10 to 15
minutes. To reduce the liquid and allow the mixture to thicken, increase the
heat. You can serve this with steamed white rice to complete the meal.
Oils and Fats
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Oils and fats are essential with each serving of food as they can help the
person feel full or sated and bring fat-soluble nutrients into the body. It is
important to know that not all oils and fats are bad for the health. There are
healthy saturated fats, like organic butter and coconut oil. The former is
so-called organic butter since most of them are pesticide-free unlike most
butter and cheese. Coconut oil, on the other hand, is considered the healthiest
oil that can be used in cooking. Additionally, it is recommended to consume at
least three tablespoons of coconut oil every day.
When cooking, it is sometimes better to cook longer at lower temperatures to
avoid damaging the oils. Moderation is the key in consuming oils and fats. In
dieting, it is not necessary to eat so much low fat but replace bad fats with
good fats instead. Additionally, it is advisable to eat about equal quantities
of omega-6 and omega-3 oils.
There are several good fats available and they include: butter, extra virgin
olive oil and flaxseed oil. The unstable nature of flaxseed oil requires it to
be refrigerated while enclosed in a container. This can prevent the oil from
being exposed to oxygen. Flaxseed oil is usually consumed as a supplement or
salad dressing. There are also other healthy and good oils aside from those
mentioned namely sesame oils, palm oils and fish oils.
Omega-3 and Omega-6 in Oils and Fats
Both omega-3 and omega-6 are essential fatty acids. These oils are necessary and
must come from the person’s diet since the body cannot produce them.
Additionally, consuming them per se is not enough, but they should also be eaten
in approximately the right proportion relative to each other as well. Too much
quantity of one essential fatty acid can lead to deficiency to the other. In the
human brain, there should be a ratio of 1:1 in terms of omega-3 and omega-6
essential fatty acids. However, due to the preponderance of vegetable oils in
the diet, which contain almost no omega-3 and huge amounts of omega-6, it is
recommended to take a ratio of 2:1.
These essential fatty acids are the major nutrients the body needs and must be
consumed in amounts of tablespoons everyday. Doing so can properly balance
omega-3 and omega-6 in the body and allow the individual to produce energy, thus
improving strength and endurance, as well as recovering faster from fatigue.
Essential fatty acids can improve the quality of human blood and allows oxygen
and nutrients to be transported efficiently, not to mention making the mind more
alert.
Other Benefits of Proper Balance of Essential Fatty Acids
The following is a list of other benefits the person can achieve from properly
balancing oils and fats in the body.
• Less cravings for sugar and carbohydrates. The reason why eating good fats can
help lose weight is due to the fact that when these carbohydrates are not used
as fuels by the cells, they are transformed to saturated fat and stored.
• Fat mostly constitute the brain. By eating omega-3 and omega-6, better
development in the brain is evident. The person can achieve higher IQ and
greater mind calmness and alertness as well. Pregnant mothers can also consume
essential fats to allow proper development of the fetus.
• Essential fatty acids cause the skin to be softer and tans better. Areas that
are problematic will also clear up.
• Good oils and fats, when emerge along with sweat, can carry fat soluble
pesticides making them very essential against hyperthermia.
Recipe with Healthy Oils and Fats
Herb-crusted Salmon with Sun-dried Tomato Sauce
Ingredients
4 tsp olive oil
2 tbsp minced shallots
1 tbsp strained lemon juice
½ cup dry white wine
6 sun-dried tomatoes, finely minced
½ tsp coarse salt
½ tsp fresh ground black pepper
1 tbsp minced basil
1 tbsp minced thyme
2 tsp minced rosemary leaves
½ cup dry bread crumbs
2 skinless salmon fillets
Using a 10-inch non-stick skillet, heat two tsp. of olive oil in medium heat.
Then add the shallots and sauté while stirring constantly until they are
slightly golden for about 1 minute. Add the lemon juice, sun-dried tomatoes and
wine. Cook until the sauce is reduced to ½ cup for about 2 minutes in
medium-high heat. Season with salt and pepper and set aside.
Preheat the oven to 400 degrees F. Get a 9 by 13 by 2-inch ovenproof casserole
and lightly grease it with cooking spray. Combine the herbs and bread crumbs on
a wax paper and dredge the mixture in each fillet. Transfer the fillets to the
casserole and drizzle with the remaining 2 tsp. of olive oil.
Bake for about 8 to 10 minutes. Wait until the fish is opaque and check
flakiness with a knife. Transfer on a serving platter and slice each fish
crosswise, apply the sauce and serve.
Beverages
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The body requires a certain amount of watery fluids in order to maintain health
and fight diseases. Beverages can restore energy when a person feels tired or
hungry and also fight high fever and constipation. However, there are several
guidelines that should be followed when taking beverages, especially for adults.
Following the guidelines can help improve overall health and well-being.
Guidelines in Taking Several Kinds of Beverages
Instead of taking coffee, try tea since it can provide a variety of flavonoids
and antioxidants. However, it should be limited to less than 400mg daily because
it contains caffeine. The recommended daily consumption of tea is zero to five
servings while coffee is zero to four.
Other healthy beverages are low-fat or skim milk and fortified or unsweetened
soy milk. Milk is an essential source of potassium, magnesium and calcium. By
using the process of fortification, milk can also be a good source of vitamin D.
The recommended daily consumption of milk is zero to two servings in zero to
sixteen ounces.
Beverages that are non-caloric and sweetened artificially include diet sodas and
drinks. Non-caloric sweeteners are safe and there are even some studies
suggesting that diet beverages can condition adults to gain higher preferences
for sweets. With zero to thirty-two ounces, these beverages can be consumed at
zero to four servings daily.
There are also caloric beverages that contain some nutritional benefits. Such
drinks include vegetable and fruit juices, sports drinks, reduced and whole fat
milk, flavored milk and alcohol. Fruit and vegetable juices can provide
nutrients in their natural state. These beverages can be consumed at zero to one
serving at zero to eight ounces daily.
Endurance athletes who require replacement of electrolytes, potassium, sodium
and chloride levels drink sports beverages. It is advisable to drink these
sparingly and only consume zero to two servings at zero to sixteen ounces during
strenuous events lasting over ninety minutes.
When consumed in moderation, alcoholic beverages can provide health benefits for
adults. Some of these include reduced risk of cardiovascular illnesses,
gallstones and type 2 diabetes. The only recommended serving of alcohol for
adult women is zero to one while zero to two servings for adult men.
Healthy Beverages for Children
During the past few years, kids and teens alike choose sodas instead of healthy
beverages. Fortunately, there are several healthy options to the sodas usually
consumed by children nowadays. A suitable choice of beverage for children is
milk, either whole or skim. Drinking milk for teenage girls helps reduce the
risk of osteoporosis and reduce childhood obesity.
Milk provides huge amounts of calcium needed for bone growth, as well as vitamin
D to strengthen the bones and teeth. However, for children that have allergic
reactions to dairy products soy milk which is calcium-enriched, can provide
plenty of minerals and protein.
Fruit juices are also healthy alternatives for children. However, you should be
wary of those with high level of fructose in them. Instead, you can try natural
fruit juices without added sugars or in moderate amounts. Healthy beverages,
like fruit juices have simple sugars and can be a good source of calories. As
such, it is necessary to combine them with other foods in order to slow down
their absorption; this can avoid fluctuations in energy levels.
Another healthy alternative is the bottled or filtered water. This is especially
necessary for active children since these children are at risk of dehydration.
It is important for children to be provided with easy access to a lot of fresh
and drinkable water and other fluids to maintain hydration.
How to Brew the Perfect Green Tea
Green tea is probably the most popular kind of tea available. Aficionados of the
beverage can say that the best-tasting green tea is only brewed for under one
minute with hot water without reaching boiling point. However, researchers have
found that the use of boiling water increases the amount of polyphenols in the
tea. These compounds are antioxidants and the most responsible for the health
benefit of green tea.
Here are some guidelines that can help you brew that perfect green tea and even
boost the amount of polyphenol.
• The size of the tealeaves is important. It is best to choose green tea leaves
that are small and loose since they can quickly infuse.
• Instead of teabags, loose leaves are most preferable. By using loose leaves,
there will be an increase in the extraction of polyphenols.
• Against popular belief, boiling water can promote polyphenol extraction.
• Green tea should also be steeped for two to five minutes. The polyphenol
content of the tea can increase in accordance to the steeping time. Shorter
steeping time can only result in high caffeine level and low polyphenol content.
Chocolate
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One of the most popular sweet-tasting treats in the world is chocolate. It has
been available for centuries and new scientific research show that chocolate
actually contains health benefits. However, it is necessary to choose the right
chocolate.
Health Benefits of Chocolate
Chocolate is produced from the seed of the tropical cacao tree. Through this,
chocolate contains antibacterial properties that can fight tooth decay. Even the
smell of chocolate can increase the theta in brain waves, which can cause
relaxation. There are several other health benefits of chocolate and they are
the following:
• The phenyl ethylamine content of chocolate is a mild mood elevator.
• Chocolate with cocoa butter contains oleic acid, which is a mono-saturated fat
can raise the level of good cholesterol in the body.
• By drinking a cup of hot chocolate before any meal can actually diminish the
appetite.
• Men that eat chocolate is found to live a year longer.
• To help keep the blood vessels elastic, the chocolate provides flavonoids.
• Chocolate can increase the level of antioxidant in the blood.
• Through the carbohydrates found in chocolate, the level of serotonin in the
brain increases resulting in a good sense of well being.
Chocolate also contains nitric oxide, which plays an important role in
maintaining healthy blood pressure and eventually helps cardiovascular health.
In Panama, indigenous people rarely develop high blood pressure since they
usually drink about 5 cups of cocoa each day.
The chocolate rich in flavonol also acts similarly with a low dose of aspirin
and can help in promoting blood flow. Additionally, by reducing the blood’s
ability to clot, there is a reduction in developing the risk of heart attacks
and stroke.
Probably the most important health benefit you can get from chocolate is the
antioxidant. Antioxidant is a substance that can inhibit oxidation reactions
usually promoted by oxygen and peroxides. Through this substance, the body is
protected from the deleterious effects of free radicals.
The good news in eating chocolate is that some of the fats found in it do not
actually impact the cholesterol in the body. Fats found in chocolate are 1/3
stearic acid, 1/3 palmitic acid and 1/3 oleic acid. Stearic and oleic acids are
two fats found in chocolates that are actually good for the body.
Dark Chocolate
Dark chocolate is probably the best type of chocolate that offers several health
benefits. Studies show that dark chocolate contains 13,000 ORAC or Oxygen
Radical Absorption Capacity values. ORAC measures how powerful an antioxidant
substance is. Dark chocolate can gobble up those free radicals and other
destructive molecules found in the body, which can sometimes cause heart
illnesses and other ailments.
Tips in Eating Chocolate
First tip in eating chocolate is to balance the calories. Although chocolate has
several health benefits, it is also high in calories and fats. It is advisable
to consume no more than 100 grams of dark chocolate each day.
The next is to choose dark chocolate. Dark chocolate has more antioxidants
compared to milk chocolate. Additionally, dark chocolate contains about 65
percent of cocoa making it very beneficial for health.
Always choose pure dark chocolate. Avoid any chocolate with nougat, caramel or
other fillings as these can only add to the total calorie intake. In addition,
these fillings only add sugar and fat, which erase most of the benefits you can
get from eating chocolate.
Last tip in eating chocolate is to avoid milk. Although it may taste good,
research shows that washing chocolate down with milk can prevent the absorption
of antioxidant.
Dark Chocolate Brownies
Ingredients
4 eggs
2 cups of sugar
2/3 cups of oil
4 squares of melted and cooled unsweetened or dark chocolate
2 tsp vanilla
1 1/3 cup flour
1 tsp baking powder
½ tsp salt
½ cup chopped nuts
Beat the eggs until they become thick and lemon colored. Mix in the sugar and
blend well. Add the oil, vanilla and chocolate and blend well. Sift all the dry
ingredients, add to the mixture and blend well. Lastly, add the nuts. Spread the
mixture in a buttered 13 by 9 by 2-inch pan. Bake for 25 to 30 minutes in 350
degrees
Sweeteners
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A meal is nothing without dessert. The natural craving for sweets can only be
appeased by delving into an assortment of chocolates, cake and a generous scoop
of ice cream and other decadent fare. Of course, what makes these treats
complete and essentially most of the sweets available on the market today is
sugar. But be careful consuming too much sugar since it may contribute to
caloric intake and weight gain.
Nowadays, there are several artificial sweeteners available offering low calorie
intake for dieters. But why not go natural? The alternatives for natural
sweeteners are abundant and they can offer not only sweetness but also several
health benefits due to their innate nutrients.
Natural Sweeteners
Probably the most accessible of all natural sweeteners is golden honey. Golden
honey creates an excellent healthier alternative to sugar. There are several
types of honey and each type can offer different nutrients and health benefits
but all of them have antibacterial properties and also act as an antioxidant.
Honey has vitamins B2 and B6 and is a good source of iron. By eating a spoonful
of honey daily, you can raise the level of antioxidant in the body. For those
with high cholesterol level and Type 2 diabetes, honey is an excellent and
healthy choice of natural sweetener. You should remember, however, that
artificial honey does not contain any of the health benefits and nutrients.
Fortunately, you can find authentic golden honey at farm stands and at your
local market.
Blackstrap molasses, though it contains 70% sucrose, can offer a lot of
nutrients to the body including thiamine, niacin, riboflavin, calcium, iron,
pantothenic acid, chromium, magnesium and potassium. These kinds of natural
sweeteners are dark and syrupy and are also the leftovers from the process of
refining sugar.
From the sap of a maple tree comes maple syrup. There are several maple syrups
available in the grocery stores but they are sometimes very far from being
authentic. About forty gallons of sap can produce one gallon of syrup. Maple
syrup contains 60% sucrose and other invert sugars. It is dark brown in color
and is actually high in calcium and potassium.
The Stevia
For those who are dieting, instead of drinking diet sodas that may contain
aspartame, it is advisable to use stevia as a sweetener. Stevia is an herb that
has been used for centuries in Paraguay and is now popular in most parts of the
globe. The most notable characteristic of stevia is its sweet taste. This taste
is not due to carbohydrate-based molecules but to the numerous non-caloric
molecules also known as glycosides.
Stevia has been sold in South America to help those people with diabetes and
hypoglycemia. Research shows the benefits of concentrating a whole leaf of
stevia in regulating the pancreas and stabilizing the sugar levels in the blood.
Aside from those, it is good to know that the use of this natural sweetener
would not cause the reproduction and growth of bacteria in the gums typically
causing diseases and tooth decay.
Notable contents of stevia are the FOS or the Fructoofigosaccharides. These
natural nutrients help promote the growth of bifidobacteria and lactobacilli,
which are the key players in maintaining health. In clinical studies, these
nutrients also have the ability to increase the absorption of calcium and
magnesium, lower glucose in the blood, cholesterol and the IDL levels.
Additionally, due to their nature of inhibiting the production of reductase
enzymes, FOS can decrease the risk of cancer.
Recipe for Sweet Delights
Peanut Butter Cookies
Ingredients
6 tbsp of vegetable oil
½ cup natural peanut butter stored at room temperature
2 eggs
1½ tsp of vanilla extract
2 tsp butterscotch flavoring
½ cup water
2 cups plus 2 tbsp whole wheat flour
2 tsp Stevia Extract Powder
½ tsp baking powder
1¾ cup flaked coconut, unsulphured
Beat oil, peanut butter, vanilla extract, eggs and butterscotch flavoring in a
medium-size mixing bowl. When fully mixed, add in the water. Stir or sift
together the stevia, baking powder and flour. Combine the half dry mixture into
previously made peanut butter mixture and beat together. Stir in the remaining
half of the dry mixture by using a mixing spoon.
By using a food processor or blender, briefly chop the coconut. After chopping,
combine with the cookie dough until stiff. Drop the mixture onto un-greased
cookie sheets by rounded teaspoons. Use a fork to flatten each mixture.
Preheat oven at 350 degrees and bake for about nine to ten minutes. Allow the
cookies to cool by leaving them on the baking sheet for another two minutes. To
finish cooling, remove to racks and place in an airtight container.
Water
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Our body is made up of approximately 55 to 75 percent water. Those who are lean
have more water in their bodies since their muscles can hold more water than
fat. The body is also in constant need of water replenishment. Even the lungs
expel two to four cups of water each day just by normal breathing and more on a
cold day. When the feet sweat, the body expels another cup of water. Some say
that if a person makes half a dozen trips to the bathroom during the day, the
body utilizes six cups of water.
When a person loses about 10 percent of body weight in fluids, he can suffer
from dehydration. An athlete’s performance can be affected by as little as two
percent of fluid loss in the body. Water consumption is necessary for the body
to help it lessen the chance of developing kidney stones, maintain lubrication
in the joints, and help prevent and even lessen the severity of flu, colds and
constipation.
The Benefits of Drinking Water
Every bodily system depends on water, which makes it crucial in maintaining
total well being. When dehydration occurs, the body can experience the
following:
• Fatigue
• Headache
• Excessive thirst
• Muscle weakness
• Little or no urination
• Dizziness
• Lightheadedness
Consuming pure water, free of contaminants, in a steady dose of eight glasses
each day can:
• Remove the toxins and waste products from the body.
• Improve the energy.
• Keep the skin healthy and glowing.
• Increase the mental and physical performance.
• Help the body lose weight.
• Reduce dizziness and headaches.
• Help the body maintain alkaline level.
• Allow proper digestion.
There are findings showing that women who regularly drink water daily are 41%
less likely to die from heart attack. Men are even more protected from heart
attack when drinking water.
Water is also a natural appetite suppressant. Developing the habit of drinking
water can aid in the long run in terms of maintaining and achieving healthy
weight. It is important to remember that when the body experiences dehydration,
the fat cells tend to get rubbery making them unable to metabolize easily. This
only means that it is harder to lose weight when you do not drink water.
There are several nutrients found in water and most are at potentially
significant levels. These nutrients include:
• Calcium is important in the health of the bones and possibly in cardiovascular
health.
• Fluoride, which is effective in prevent dental caries.
• Magnesium is important both in cardiovascular and bone health.
• Sodium is an important extra cellular electrolyte.
• Copper, which is important in iron utilization, cardiovascular health and an
antioxidant.
• Selenium is generally important in the immune system due to its antioxidant
function.
• Potassium important due to its biochemical effects in the body.
How Much Water the Body Needs
The body loses water everyday through sweating, urinating, bowel movements and
exhaling. In order to maintain proper bodily functions, you will need to replace
the water loss every day by consuming foods and beverages that contain water.
There are several purposes of water, which can be to quench the thirst, to
supply recognized water needs and out of habit but the total fluid intake the
body needs varies widely.
Fortunately, there are several approaches that can answer that question.
The first is by the replacement approach. A normal adult has an average urine
output of about 1.5 liters each day. The body can lose close to an additional
liter of water by several daily routines. By eating food, the body can regain 20
percent of water and consuming 2 liters of water each day can eventually replace
the lost fluids.
The typical “eight eight-ounce glasses of water per day” is another approach.
Drinking this amount of water is equivalent to drinking about 1.9 liters of
water. This approach has no scientific evidence but is still being used by many
as a basic guideline in knowing how much water is required daily.
Flavored Water
Water is widely used in cuisines but it can also be flavored. A popular example
of flavored water is the lemonade.
Ingredients
1 cup sugar
1 cup water
1 cup lemon juice
3 to 4 cups of cold water
First off, create simple syrup by heating the sugar and water together in a
small saucepan and wait until the sugar is dissolved completely. While waiting
for the sugar to dissolve, use a juicer to extract the juice from about 4 to six
lemons. Add the juice and the sugar water in a pitcher. Lastly, add the cold
water monitoring closely the desired strength.
*********
DISCLAIMER: This information is not
presented as being from a medical practitioner and is for educational and
informational purposes only. The content is not intended to be a substitute for
professional medical advice, diagnosis, or treatment. Always seek the advice of
your physician or other qualified health provider with any questions you may
have regarding a medical condition. Never disregard professional medical advice
or delay in seeking it because of something you have read.
Since natural and/or dietary supplements are not
FDA approved they must be accompanied by a two-part disclaimer on the product
label: that the statement has not been evaluated by FDA and that the product is
not intended to "diagnose, treat, cure or prevent any disease."
*********
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