7 Foods Every Woman Must Eat
7 Foods Every Woman Must Eat
http://food.yahoo.com/blog/beautyeats/19173/7-foods-every-woman-must-eat
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Here’s good-food news: The more you munch on healthy eats, the less you need to worry about Friday night’s fat burger and fries. Who says? Harvard. Its medical school has found that women who routinely nibble nutritiously slash their risk of dying from the usual culprits, including heart disease and cancer.
To up your odds of living a long and healthy life–despite occasional blow-outs at TGIF–make sure you regularly include these 7 nutritional powerhouses in your diet. “They’re the cream of the healthy-foods crop,” says Elizabeth Somer, RD, author of Age-Proof Your Body.
1. BERRIES
Why: Ounce for ounce, berries have more protective plant antioxidants than almost any other food. “These compounds not only lower your disease risks, they help prevent memory loss,” says Somer.
How Much: Aim for a cup of berries–any berries, fresh or frozen–at least three times a week (berry researchers say eat a cup daily). Since berries are high in fill-you-up fiber, they may also help curb weight gain.
How:
Toss them in salads
Snack on them one by one, like healthy potato chips
Add them to yogurt, cereal, and smoothies
Stir them into anything you bake
2. SALMON
Why: Sure salmon is a prime source of omega-3s, the healthy fats that fend off heart disease and maybe more, but are you aware that a mere 3 ounces of the fish serves up 170% of your daily vitamin B12 and more than 80% of your D
How Much: Aim for two servings a week (and if one’s tuna, that’s okay).
How:
Broil, bake or poach it with dill
Toss it into pasta dishes and salads
If you’re vegetarian or just not a fish-eater, get the key omega-3 fat called DHA in:
Silk Plus Omega-3 DHA Soymilk
Horizon Organic Milk Plus DHA
Oh Mama Nutrition Bars
Gold Circle Farm Eggs
Rachel’s Wickedly Delicious Yogurts
3. LEAFY GREENS
Why: It’s almost impossible to meet your nutritional needs without eating dark leafy greens, from spinach and romaine to collard greens and chard. They’re huge sources of fiber; vitamins C and K; folic acid (a B vitamin that guards the heart and memory and fights birth defects); lutein, a vision protector; and four essential minerals: calcium, magnesium, iron, and potassium.
How Much: Two servings a day, and the darker, the better.
How:
Add arugula to your sandwich
Layer chard into lasagna
Fold spinach into omelets
Add any green to stir-fries, pasta dishes and soup
4. WHOLE GRAINS
Why: They have up to 96 percent more fiber, magnesium, zinc, chromium and vitamins E and B6 than refined grains. This nutritional powerhouse helps prevent the same health problems that refined grains help cause: heart disease, cancer, diabetes, hypertension and even obesity.
How Much: Ideally, all of the six daily grain servings you need should be whole, unrefined grains, but aim for at least three.
How:
Start your day with oatmeal or whole-grain cold cereal
Use 100% whole-wheat bread for toast and sandwiches
Switch to whole-wheat couscous and pasta
Opt for brown rice (instant is fine), whole-grain pretzels, even whole-wheat tortillas
5. NUTS
Why: They’re excellent sources of protein, magnesium, B vitamins and E–trusty fighters in the war against heart disease and cancer. Yes, nuts are high in fat calories, but their fat is the heart-healthy kind. Replace junky snacks with them and you won’t gain an ounce.
How Much: Up to five small fistfuls a week (roughly 1/4 cup or about 15-20 almonds, cashews, walnuts or pecans).
How:
Sprinkle plain or toasted nuts on salads instead of croutons
Mix them into cooked cous cous and brown rice
Stir them into cereal and yogurt
Use them to garnish a stir-fry just before serving
6. GOLDEN VEGGIES
Why: Just one serving of fiber-filled, deep-yellow-orange vegetables supplies five times the beta carotene you need daily to lower your cancer risk, defend against colds and other infections, and protect your skin from sun damage. The potassium in these veggies also keeps your heartbeat in sync and your blood pressure down.
How Much: Aim for two half-cup servings a day, the equivalent of one sweet potato, 12 canned apricot halves or a cup of butternut squash or carrots.
How: Try this sweet potato quickie from Somer’s The Food & Mood Cookbook:
Cajun Sweet Potatoes
1. Preheat oven to 375 degrees.
2. Cut sweet potatoes into 1-inch thick slices and toss with olive oil, Cajun seasoning and freshly ground pepper.
3. Bake for 25 minutes or until lightly brown and cooked through, but still slightly crunchy.
7. YOGURT
Why: Low- or no-fat plain yogurt is a terrific source of B vitamins, protein, calcium and –if it has active cultures–the healthy bacteria known as probiotics, which crowd out disease-causing germs.
How Much: Four or more cups a week, if this is your main dairy source.
How: Cut back on sugar and calories by choosing plain yogurt and adding fruit, especially berries, and some granola. Or be more inventive:
Mix a dash of vanilla and chopped mint into yogurt and dollop on fruit
Use yogurt instead of sour cream for dips, sauces and salad dressings
Top baked potatoes with yogurt and chives
Thicken sauces and make soups “creamy” with yogurt
The payback part? As one of the Harvard researchers would likely tell you, eating a diverse diet that is low in calories and high in nutrients can make your RealAge as much as 4 years younger.
Herb Crusted Pork Tenderloin
Herb Crusted Pork Tenderloin Recipe courtesy Paula Deen, 2007
1 (4-pound) boneless pork loin, with fat left on
1 tablespoon salt
2 tablespoons olive oil
4 cloves garlic, minced
1 teaspoon dried thyme or 2 teaspoons minced fresh thyme leaves
1 teaspoon dried basil or 2 teaspoons fresh basil leaves
1 teaspoon dried rosemary or 2 teaspoons minced fresh rosemary
Preheat oven to 475 degrees F.
Place the pork loin on a rack in a roasting pan. Combine the remaining ingredients in a small bowl. With your fingers, massage the mixture onto the pork loin, covering all of the meat and fat.
Roast the pork for 30 minutes, then reduce the heat to 425 degrees F and roast for an additional hour. Test for doneness using an instant-read thermometer. When the internal temperature reaches 155 degrees F, remove the roast from the oven. Allow it to sit for about 20 minutes before carving. It will continue to cook while it rests.
Table for Two!
GREEN CHILI DE PABLO
GREEN CHILI DE PABLO- My favorite Basso to sing with.. Paul gave me his recipe.
*Cut up 1 lb. + – of pork (they have it pre-packaged for green chili) into bite sized pieces & brown in pan with salt & pepper.
* Add 4 15oz. cans (or 2 28oz. cans of stewed tomatoes.
* Add 1 7oz. can of green chilis (more is OK too)
* Add 1 4oz. can diced Jalapenos (more is OK for hotter)
* Add 3 14oz. cans of chicken broth
* Add 2 14 oz. cans of Mexican Stewed tomatoes
* Add 1 big gulp sized glass of water
* Heat to boil – simmer for 1 hr + -
* When boiling – add 1/2 – 1 cup of “stiffning” (lukewarm water & flour to a thick paste)
* Eat
* Go to the bathroom next day frequently
HAPPY COOKING
Sex in a Pan – My niece Julia named this
————
SEX IN A PAN
————
1/2 c. chopped nuts
1/2 c. butter
1 c. flour
1 lg. carton Cool Whip
1 c. powdered sugar
8 oz. cream cheese
2 sm. pkgs. chocolate pudding
3 c. milk
Mix nuts, butter and flour. Press in 9×13 inch pan. Bake at 350 degrees
for
10 minutes. Cool.
Mix 1/2 of the Cool Whip, powdered sugar and cream cheese.
Spread on crust. Mix pudding and milk and spread over crust. Spread
other
1/2 of Cool Whip on top. Chill.
Janes Poor Man’s Toffee
My next door neighbor Jane used to make up huge platters of yummies on the holidays and then bring it to our house….and these things are just totally addictive….
1 cup butter
1 cup brown sugar
Enough graham crackers to make a layer on a cookie sheet (regular size cookie sheet… if it’s a large sheet you will need to increase butter and sugar to 1 1/2 cups of each!)
1 12-ounce bag of chocolate chips
1/2 12 ounce bag of toffee chips (you can substitute SCOR bars or Heath Bars if your store is out of toffee chips)
Line a cookie sheet with foil(cleanup easier). Bring the butter and brown sugar to a boil in a saucepan and simmer it for about 5 minutes. Put a layer of crackers on the cookie sheet, close together. ‘
Pour the brown sugar mixture over the crackers and bake for about 6-10 minutes(I do the 10 it should be bubbley) at 350F.
Remove and immediately pour the chocolate chips over the crackers, evenly distributing them. Let it sit a minute and then spead the chocolate across the mixture with the spatula gently so as not to disturb the crackers underneath. Let it sit for another 30 seconds and at this point it pretty much spreads like frosting.
Then I top with toffee bits. You can top with whatever you like.
My favorite is just some chopped walnuts, but you can also try dark chocolate with candy cane bits, white chocolate with dried cherries, rocky road, m&m’s…just about every combo you can think of. Put it in the refridgerator to let it set up… then break apart into toffee shaped pieces. I’ve seen recipes using other types of crackers too, but the graham crackers are my favorite.
This makes alot.. but it won’t last long!
Champagne Salad – Jim’s Favorite Holiday Dessert
Champagne Salad
1 [8 oz.] pkg. cream cheese
3/4 cup sugar
1 large can crushed pineapple
1 [16 oz.] pkg. frozen strawberries
2 large bananas, sliced
1/2 cup chopped walnuts (except that Jim makes me leave out the nuts!)
1 [8 oz.] Cool Whip
Soften and blend cream cheese with sugar. Mix together the drained pineapple, strawberries with their juice, bananas, chopped nuts, and Cool Whip. Combine the two mixtures. Put in 9×13 inch pan and freeze. To serve, thaw slightly and cut into squares. Can be refrozen. Note: You may slice the bananas into drained pineapple juice before adding to fruit mixture to prevent darkening.
You also don’t have to freeze it, you can just mix it up in the bowl and keep cold. Great either Way
Happy Holidays!
Heather’s Favorite Verde’ Mexican Chicken
2 cans Green Chili (or home made of course) (mild)
4 cups cooked, shredded chicken breast
1 can diced tomatoes
Mexican spices to your taste, (chili powder, cumin)
2 cloves garlic (smashed and diced)
1 small onion diced
1 8oz package, shredded Cheddar or Mexican blend cheese
1 package of 10 (or so) burrito size Tortilla, flour
1 package of microwave Spanish rice
Preheat oven to 350. Grease a 9 x 13 Pan
Microwave Spanish rice using packing directions.
Prepare your chicken by either using a store bought cooked chicken or grill your own. Shred or cut into small pieces, cook in a large skillet along with tomatoes, 1/2 cup green chili, garlic, onions until cooked through.
Place a large spoonful of chicken mixture 1 of rice & 1 of shredded cheese. Roll up and place in a greased 9 X 13 pan.( How full you want the enchiladas to be, etc., is up to you. ) Repeat till pan is full. Pour any left over sauce and cheese over the top. Place in oven for about 30 minutes or so. The cheese should be melted and bubbling.
My extra daughter Heather (one of my youngest daughter’s best friend that ”lived” at our house, always requests this dish for any and all special occassions. Love you Heather!
Recipe Exchange….
I recently got one of those chain e-mail recipe exchange things and got a few recipes, mostly just my friends and I exchanging recipes…. So I thought I’d post them here for my other friends who read this.
Hello!
The recipe I have in my head is my nephew the chef’s broccoli. It is probably not the most healthy way to eat the vegetable, but my kids wolf it down. I love it too.
Wash fresh whole broccoli and stalk (whatever amount will fit in your pot). In large pot put enough water to cover broccoli placed upside down in pan (the stalk can stick out of the water). Add a full handful of salt to the water. Boil and place the broccoli in, simmer until tender – don’t overcook.
When the broccoli is done, drain and cut off flowerettes, set aside in the dish you want to serve in.
Put a stick of butter in the same pot, and heat until it is dark brown but not black. It will have brown flecks in it. Pour this hot over the broccoli and serve. It’s SO good!!!
Denise Baker
Bife De Chorizo
Bife De Chorizo With Hearts Of Palm Salad
2 boneless sirloin steaks, about 2 inches thick
Salt and freshly ground black pepper
2 tablespoons extra-virgin olive oil (EVOO),
Criolla Sauce
1 small red onion, finely chopped
2 plum tomatoes, seeded and chopped
3 tablespoons (about a palmful) yellow banana ring peppers, drained and roughly chopped
1 green or red bell pepper, seeded and finely chopped
Juice of 1 lime
1/4 cup red wine vinegar
2 sprigs rosemary, leaves removed and chopped
1/4 cup extra-virgin olive oil (EVOO)
1 clove garlic, grated
Herb Chimichurri Sauce
8 sprigs fresh thyme, stems removed
1 cup (a large handful) flat-leaf parsley, stems removed
1/4 cup (about a palmful) fresh oregano, stems removed
1 clove garlic, roughly chopped
1 small onion, roughly chopped
1 piece stale bread, such as white bread
1/4 cup red wine vinegar
1/4 cup extra-virgin olive oil (EVOO)
Salt and freshly ground black pepper
Ciabatta With Tomato & Serrano Ham
1 loaf ciabatta, split lengthwise and lightly toasted
4 tomatoes, cut in half
Salt and freshly ground black pepper
1 pound Serrano ham, thinly sliced
Tips from Dr. Brantley from the Rachael Ray Show
This was cool stuff from Rachael Rays show yesterday…. Dr. Brantley shared these tips for counteracting when you over eat on certain types of food.
Potassium-rich foods like avocado can counteract the effects of salty foods. “Potato chips have a high amount of refined table salt,” Dr. Brantley says. “Unfortunately, in the refining process, the sodium chloride molecules are very strong, and when you eat that, it drops potassium out of the cell. Potassium and sodium are two of the most important things in the cell to make cellular energy. What you want to do is neutralize the bad effects all in the same meal.” Dr. Brantley recommends avocados. “They have great fiber — about 700 milligrams for half an avocado and only about 5 milligrams of sodium. Plus, they’re delicious and great for the skin!” Tomatoes are also.
Before eating high-sugar foods, eat good fats and proteins…like those found in almonds and salmon. “One of the things you want to do when you eat foods like cake and cookies is slow down the release of the sugars. Fats and proteins will do this, so if you have a really good quality protein/fat combination first, the sugars will release slowly and you won’t have that rollercoaster effect.” Dr. Brantley suggest “smart foods” like salmon and almonds. “Salmon is excellent — very easy to digest. The oils are fantastic for your heart. And almonds are a fantastic food to build the brain and bones. Sliced almonds on top of salmon — eat it before the sugars, it will slow the release down and you’ll be good to go.”
High-fiber foods such as black beans can help your body digest greasy foods. “Pizza tastes great, but unfortunately, the diary products and high fats raise the total cholesterol of your body (it raises the bad LDLs and lowers the good ones) and it clogs your intestinal track. Here’s how to neutralize the effects — eat high fiber foods. One cup of black beans will give you about 15 grams of fiber and we need about 35 grams a day to keep our intestinal track healthy. It’ll do the job for you.”
EXTRA TIP! Alcohol: If you want to slow down alcohol absorption and reduce your alcohol cravings, eat before you drink, and eat more protein.
