7 Foods Every Woman Must Eat

October 26, 2007 at 6:28 pm (Health Tips) (, , )

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.

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Tips from Dr. Brantley from the Rachael Ray Show

October 2, 2007 at 9:42 am (Health Tips, Rachael Ray)

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.

Rachael Ray Episode

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Berry Berry Smoothie

October 1, 2007 at 10:51 am (Health Tips) ()

Ingredients 1/3 cup frozen raspberries 1/3 cup frozen organic strawberries 1/2 small banana 1/4 cup apple juice 1/4 cup cranberry nectar Instructions Combine all ingredients in a blender container and puree until smooth.

From the Ultra longevity Canyon Ranch Cookbook.

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Tomatillo’s use and care and recipes

August 22, 2007 at 4:32 pm (Health Tips)


Tomatillos (Physalis ixocarpa) are also called “ground cherry”, or “husk tomato”. They are a distant relative of the tomato, with a similar flower and fruit, except that the fruit is protected by a papery husk. The most common variety is the green-fruited one that becomes yellow, but occasionally you may see a variety that turns purple when ripe. These plants are essential for Mexican cooking, and a nice addition to many other recipes. They are used raw or cooked.

Growing tomatillos is easy. They will thrive in the average vegetable garden, and are easy to start from seed. They need full sun even in Arizona, well-drained soil, regular water, and some fertilization. If nurseries in your region don’t sell them as started plants, seeds are available on the Internet. You must have at least two plants before they will set fruit. I always plant two or three of them because I want lots of tomatillos. They are frost-tender, but can even be grown in the long Alaskan summers with a bit of protection.

The plant is a sprawler. In Mexico they grow in the cornfields, spreading between the rows and along the fences. I use a tomato cage to try to keep the fruit off the ground and away from the quail. My experience last year was that by mid-July they had outgrown the support and the sprawling branches were firmly rooted into the ground at some of the leaf nodes. By late September my three plants were almost filling an 8 by 6-foot raised bed and overflowing a couple of feet on either side of the bed. Keep this in mind – tomatillos can overwhelm slower-growing plants.

It is not easy to tell when tomatillos are ready to harvest because you can’t see inside the husks. Size is not a clue because the mature size can be grape to golf ball size. Fortunately, they are edible at any stage. They start out tart, like a green apple, and get sweeter as they grown and ripen. The best ripeness for most recipes is a light apple green, but don’t worry if you find a pale yellow one. It’s still good eating. I gently squeeze the husk to see how large the fruit is. If the fruit almost fills the husk, or is splitting the husk, it’s ready to use.

I have not noticed many pests attacking the tomatillos, except for the quail that peck open any fruit that splits the husk or an occasional caterpillar that eats the leaves. I discard fruit with holes in it because crawly things lurk inside them. Birds will eat the fruits and seeds if they fall from the plant. Don’t be surprised if your compost heap, corn patch, or flowerbed sprouts tomatillos. I dug up a dozen seedlings for co-workers this spring where fallen fruits had been.

Storing Fresh Tomatillos

The fruit lasts a couple of weeks in the refrigerator if you leave it in the husk and just refrigerate it. When you are ready to start cooking, remove the papery husk and wash the sticky sap off the fruit with cold water.

Freezing Tomatillos

I remove the husks, wash the sticky stuff off, put them in zip-close freezer bags and and freeze the tomatillos whole for later use in sauces and stews

To make a sauce base for freezing, simmer the husked and washed tomatillos in a small amount of water (with chilis, onions and garlic if you like) until they start to pop open. Puree and freeze this mix. Thaw it and add the cilantro and spices for your salsa.

Tomatillo Recipes

Fresh Tomatillo Salsa: This is the classic Mexican salsa verde and it’s easiest thing in the world. Just throw fresh cilantro, chopped garlic, green chilis (preferably serranos, but jalapeños will do, onion chunks, and tomatillos into a food processor. Run the processor until it’s as smooth or chunky as you want.

Use whatever proportions you want: I usually use equal proportions of tomatillos and onions, with what most people would consider far too much garlic and cilantro, and enough serranos to add a bit of heat.

It is a good chip dip. If you have leftover grilled chicken or fish, stir chunks of the leftovers into the salsa and it’s instant salad or sandwich filling. It is also used mixed with cooked shrimp to make shrimp cocktails.

Grilled Tomatillo Salsa: Again, this is not chemistry. Use the proportions you prefer.
Husk and wash some tomatillos.
Put tomatillos, seeded green chilis, a couple cloves of garlic, and some big chunks of onion on a baking sheet or in a big shallow baking dish.
Broil for about 5 minutes, turn the stuff over and broil some more. The ingredients should start to brown and get soft.
Dump the broiled stuff into a food processor with some fresh cilantro, salt, and lime juice.
Run the processor until it’s as smooth or chunky as you want.
Chill it if you want to.
Add salt if you want to.
This is a good dip for chips, or you can serve it with grilled fish or chicken as a salsa on the side. I often pour the salsa over chicken or fish and bake it.
If you hate cilantro, or don’t have any, you can substitute fresh basil and call it “tomatillo pesto”. It’s trendy.
If you want the sauce to look greener, add a few fresh romaine or spinach leaves, They add color without changing the taste.
Other Recipes: When you have a vegetable producing as prolifically as tomatillos, you have to experiment with ways to use them. I tried tomatillos in the popular “slow-roasted tomato” recipe. It was delicious. I slice raw ones and add them to salads. I use them stews or vegetable soups.

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