Daily Health Bits

Posted by Derek Burreson at 12:57 PM | Permalink

Posted by Cindy Burreson at 09:35 PM | Permalink

Posted by Cindy Burreson at 11:24 AM | Permalink

Steamed vegetables are a healthy addition to the dinner table, but not everyone is sure exactly how to do it.  Vegetables are steamed by boiling liquid and cooking the vegetables in the steam generated from the boiling liquid. Besides water, steaming can be done with some lemon juice, wine, soy sauce, meat stock, or other liquids to the water to add flavor to the vegetables.  You can throw in different spices, garlic or onion to further flavor the veggies.  There are several ways to steam vegetables. The easiest way is to purchase an electric steamer. A second option is to buy a metal steamer pot. A steamer pot has a colander that is slightly smaller than the pot itself that fits into the pot and leaves a few inches of clearance at the bottom for the water. A third option is to fashion your own steamer. Place a large pot on the stove and add an inch or two of water. Place a small colander or footed steaming basket in the pot so that the vegetables are not touching the water. The important thing is that the water does not actually touch the vegetables, but it is close enough for the steam to cook the vegetables. Almost any vegetable or vegetable mixture can be steamed. Depending on the type of steamer and size of vegetable, steaming times can vary greatly. When you are steaming mixtures of vegetables, make sure to cut the vegetables into small pieces if it requires longer cooking times. There are several easy ways to tell when a vegetable is cooked. If it is a green vegetable, look for a vibrant color change. When the color intensifies the vegetable is done. It will still be quite crispy, but is tender enough to eat. This should take at the most about three minutes. In the case of leafy greens like spinach it can take only a minute. For non leafy green vegetables like broccoli and green beans, it can take as long as 8-10 minutes depending on the size of the vegetables and how tender you like the vegetables.

Posted by Cindy Burreson at 09:45 AM | Permalink

Not only is corn a sweet and wonderful food, but it's actually good for you in several different ways.

• Corn has a high content of thiamine, a B vitamin that the brain uses to manufacture acetylcholine, which maximizes communication between brain cells to improve recall and concentration.
• A 1 cup serving of corn provides 15% of the RDA of pantothenic acid which is used by the mitochondria (powerhouses that create energy for cells) to transform more complex carbohydrates into glucose, a form of usable energy.  This helps to provide you with all-day energy.
• Eating just one cup of corn daily also fortifies hair follicles with potent antioxidants like Vitamin C and lycopene.  This boosts production of collagen, a protein that keeps skin and hair smooth, and helps fight free radical damage to the hair.
• Two ears of corn provide 20% of the RDA of manganese, a mineral that stimulates the thyroid gland to produce more triiodothyronine, a hormone that increases the body's fat-burning metabolic rate.

Source: First Magazine

Posted by Cindy Burreson at 09:45 AM | Permalink

September is National 5-A-Day month, and a good time to remind ourselves of the importance of adding at least five servings of fruits and vegetables to our daily diet.  Fruits and vegetables are the foods that should be eaten most often, according to the Dietary Guidelines for Americans.  For most people, this means more than doubling the amount of fruits and vegetables they eat daily.

According to the Center for Disease Control, fruits and vegetables contain essential vitamins, minerals, and fiber that may help protect you from chronic diseases. Compared with people who consume a diet with only small amounts of fruits and vegetables, those who eat more generous amounts as part of a healthful diet are likely to have reduced risk of chronic diseases, including stroke and perhaps other cardiovascular diseases, and certain cancers.  On the CDC website, you can find ways of implementing fruits and vegetables as well as nutritional information and much more.

For those on carbohydrate restrictive diets such as Atkins, getting the proper amount may seem a little more difficult.  And for people who just don’t like their veggies, there has to be a better way! 

The Phytofood Fruit and Vegetable Blend from Biosintos offers 36 fruits and vegetables in a convenient vegetable capsule.  It is a great way to supplement your intake, if you find yourself just not meeting the RDA of this category.   Right now, Biosintos is offering free shipping on all orders through September, and they have a 100% money back guarantee.  There is no better time to add this product to your regimen.

 

CDC.gov (www.cdc.gov) is your online source for credible health information and is the official Web site of the Centers for Disease Control and Prevention (CDC). 

Posted by Cindy Burreson at 09:16 AM | Permalink

We've all been out to lunch with a friend who says, "I'm on a diet, I'll just have a salad".  Or maybe you've been that person, trying to watch what you're eating.  Well, salads are not always the best choice when dining out.  There are some hidden dangers to your diet, that you may not have considered.  Caesar dressing, one of my favorites, is one such culprit.  The one in my own refrigerator contains 16 grams of fat!  Many dressings in restaurants contain hydrogenated oils, high fat contents, and you certainly get more than one serving size atop your greens.  Bacon bits are another addition that adds not only fat, but nitrates and sodium.  Many salads come with cheese on top and 1/4 cup can add an additional 100 calories.  Cheese is ok in moderation, but go for natural cheeses like feta, blue cheese and Parmesan rather than processed cheeses.  Croutons are yet another no-no in that they add empty calories and are usually made from processed white bread.  They are high in calories and high in bad fats.  Added meats can add additional calories and sodium and chicken labeled as "crispy" in your salad, is just a nice word for fried, and adds fat and calories. 

So, what can you do to make your salad healthier?  Oil and vinegar or bringing your own healthy dressing is a good option for substituting the dressings that may ordinarily come with your salad.  Opt for natural cheeses and mixed greens rather than iceberg lettuce which offers few nutrients, or taste for that matter.  Ask for baked or grilled chicken instead of fried or crispy which is a good way to get protein in your diet.  Overall, just make wiser choices and stay informed of what is being put in front of you.  It's the best way to ensure you are encouraging your healthy lifestyle.

Source:  AOL Unhealthy Restaurant Salads

Posted by Cindy Burreson at 09:05 AM | Permalink

So, Tony Soprano and all of the other Italians may be on to something.  It has been shown that the "habitual" intake of tomato products has been found to decrease the risk of cancer of the digestive tract among Italians.  Tomatoes are good for you!  Tomatoes contain an antioxidant called lycopene which gives tomatoes their lovely red color.  The human body does not produce lycopene alone and therefore it relies on a consumption of tomatoes and tomato based products for this antioxidant.  Several studies have shown that a diet rich in tomatoes and tomato products is strongly linked to a reduced risk of certain cancers.  A study published in the International Journal of Cancer said that lycopene appears to protect against cancer of the mouth, pharynx, esophagus, stomach, colon and rectum.  Tomatoes also contain large amounts of Vitamin C, providing 40 percent of the daily value (DV). They also contain 15 percent DV of Vitamin A, 8 percent DV of potassium, and 7 percent of the recommended dietary allowance (RDA) of iron for women and 10 percent RDA for men. New research is beginning to indicate that tomatoes may be used to help prevent lung cancer. Two powerful compounds found in tomatoes-coumaric acid and chlorogenic acid-are thought to block the effects of nitrosamines. These are compounds that not only are formed naturally in the body, but also are the strongest carcinogen in tobacco smoke. By blocking the effects of these nitrosamines, the chances of lung cancer are reduced significantly.  Even the Heinz Company is doing research on the health benefits of tomatoes.  So, break out the ketchup!

Source: Associated Content

Posted by Cindy Burreson at 07:53 AM | Permalink

I am not a big fan of the banana; never have been.  When my mom would "make" me eat them when I was little, I cringed at the black spots and the mushy insides.  As an adult, I realize why Mom wanted me to consume the monkey food. 

Bananas have no fat, sodium or cholesterol.  Unlike a lot of fruits, bananas are available year round.  Bananas, as most people know are a great source of potassium.  That is the go-to food for many people when they experiencing any sort of cramping due to dehydration. Potassium is an essential electrolyte that helps regulate blood chemisty and improves carboyhydrate metabolism by helping the muscles act efficiently.  Without potassium (and sodium) your muscles stop firing correctly.   A medium sized banana provides 400mg of potassium, 11% of the RDA.  Bananas are also a great source of Vitamin B6, fiber, Vitamin C and magnesium.  Bananas give you 17% of your RDA of Vitamin C.  So, now, I try to eat bananas (though I like them green) or I put them in banana bread.  Here are some interesting banana facts:

Banana Facts:

• There are more than 300 varieties of bananas bred for cultivation
  
• The annual global banana output is 86 million tons
  
• Bananas are the fourth most important staple food in the developing world
  
• The average American eats 25 lbs. of bananas a year
  
• Bananas originated in Malaysia
  
• Bananas are available all year-round.  They are harvested every day of the year!

Source: www.eatmorebananas.com

Posted by Cindy Burreson at 09:45 AM | Permalink

Only 25% of us are meeting the national Food Guide Pyramid goal of eating 5 to 9 servings of fruits and vegetables each day. Researchers continue to show a strong positive connection between eating a diet rich in fruits and vegetables and decreasing the risk of chronic diseases such as cancer, heart disease, and stroke. Also, eating fruits and vegetables may play a preventive role in cataract formation, hypertension, birth defects, diverticulosis, obesity, and diabetes. Fruits and vegetables are great sources of fiber, vitamin A (Beta-carotene), vitamin C, phytochemicals, and antioxidants.

Getting that amount of fruits and vegetables into your diet every day may seem overwhelming, so here are some tips to do so:

Incorporate fruits at breakfast by eating them on the side of your meal or putting them on top of cereal or oatmeal or drink 100% natural fruit juices.  For lunch, eat salads, veggies or fruit on the side of your meal, or fruit in yogurt, or sandwiches with vegetables included.  The same holds true for dinner.  Start thinking about fruits and vegetables as snack choices instead of other things that don't have the same nutritional benefits.  If you still find it difficult to meet the RDA intake, you can supplement your diet with a Phytofood Blend that contains fruits and vegetables and is easy and convenient to consume.  Seeing the benefits of your actions will encourage you to continue these habits.

Posted by Cindy Burreson at 07:51 AM | Permalink

Drinking vegetable juice can provide you with two servings of veggies in one cup.  However, store-bought, packaged juice is often packed with sodium.  One of the most popular veggie juices contains 500mg of sodium, nearly a quarter of the RDA. 

So, what are the advantages of juicing at home?  Juicing at home allows you to make a concoction that is favorable to your taste buds.  Adding fruits to the juice like pineapple, apple or lemon juice can sweeten the flavor even more and supplement your daily fruit intake.  Juicers are a little pricey, but are worth the investment if you think you will use it regularly.  There is a website that sells juicers inexpensively at www.discountjuicers.com. This company has been so kind as to offer my readers an additional $5 discount on any order.  Simply type 5CRASH in the coupon code upon checkout to activate your coupon. 

Freshly juiced vegetables yield the most nutrients and you can make your drink and consume it immediately.  Plus, since juicing removes the indigestible fiber, these nutrients are available to the body in much larger quantities than if the piece of fruit or vegetable was eaten whole.  If you are still not consuming the RDA of fruits and vegetables, a Phytofood fruit and vegetable blend is another way to help supplement your intake in a convenient capsule form.

There are several books on juicing that contain recipes and the nutritional values of fruits and vegetables.  Some of the best titles I've found are The Juicing Book: A Complete Guide to the Juicing of Fruits and Vegetables for Maximum Health by Stephen Blauer and Complete Book of Juicing: Your Delicious Guide to Youthful Vitality by Michael T. Murray.  Both are available at Amazon.com.

Posted by Cindy Burreson at 10:36 AM | Permalink