Feed Your Immune System

Found this on one of the sites I watch and decided it was worth sharing.

Foods That Make You Feel Better One Hour Later

I found this on Today's Health and decided that with the holidays upon us it was information we all needed to know.

Here are a few super foods that you can enjoy while eating and — bonus! —make you feel great afterwards.

1. Eggs (I Love Eggs)

Suggested serving size: one whole egg.“Eggs provide high quality protein. They’re filling, delicious, and studies have shown that eggs can help you feel full when you include them in your meals versus carbohydrate-rich —like starchy, or sweet — meals," said nutritionist Elisa Zied, R.D., New York.

2.  Berries (Strawberries are my favorite, haven't acquired the taste for blueberries)

Fresh blueberries and strawberries

Suggested serving size: ½ cup to 1 cup. “Fruit is nature’s candy, like fresh apples and fresh berries,” said Fernstrom. “These are two things that people love, because they have a lot of water, stimulate taste buds, and are easily digestible.”

3. Canned tuna (white or light) (I'm a fish eater so I'm glad this is good for me)
Suggested serving size: 3 ounces, about one small can or half of a larger can.
“Canned tuna is a source of high quality protein that can fill you up and help keep blood sugar levels steady with omega-3-fatty acids,” said Zied. “Regular fish intake helps preserve body proteins—and that keeps you feeling strong and energized. Regular fish intake is also linked with lower risk of depression.”

4. Chicken soup (Can't get enough of this!)
Suggested serving size: 8-12 ounces. “People always feel good after eating chicken soup,” said Fernstrom. She said people associate ‘feel-good’ foods with the way their mouths feel while eating something creamy or warm, and chicken soup is a perfect example. “It’s the universal warm, healthy food.”

5. Beans and peas, lentils, chickpeas  (Beans and peas I can eat every day, especially good ol' blackeyed peas)
Suggested serving size: ¼ to ½ cup. “These are rich sources of protein and also pack in complex carbohydrates, mainly in the form of resistant starch,” said Zied. “A study in Public Health Nutrition in 2010 found that moderate intake of legumes, one or two servings weekly, protected menopausal women against severely depressed moods.”

6. Oats and oatmeal (My favorite breakfast dish)
Suggested serving size: ½ cup to 1 cup cooked, or 1-2 packets instant oatmeal with no sodium added.
“Oats provide complex carbohydrates that are slowly digested and provide the brain and entire central nervous system with their key source of fuel,” said Zied. “Carbohydrates also play a key role in creating serotonin, a neurotransmitter in the brain that helps regulate mood, appetite and sleep.”

7. Avocados (Have to pass on this one.  Never have liked avacados)

Avocado is high in omega-3 fatty acids and other essential vitamins and minerals. They're also higher in protein than other fruits.

Suggested serving size: ¼ of an avocado.
“Avocados are really creamy, and the texture is so inviting. A lot of people don’t realize how healthy they are,” said Taub-Dix. “You can even swap it for butter in some recipes. Or, you can puree avocado and add to salad dressing.”

8. Hummus (My favorite snack!)
Suggested serving size: four tablespoons. “Hummus is a great source of protein and fiber, but what are you eating it with?” said Taub-Dix. “If you’re eating hummus with tons of pita bread, that’s a problem. But try dipping jicama, carrots, zucchini strips; it’s a great carrier for veggies.”

9.  Yogurt (I eat Greek yogurt daily)

Raspberry and yogurt.

Suggested serving size: about 5 ounces. “Some yogurts like Greek yogurt are great sources of calcium, and people— especially kids — love to dip,” said Taub-Dix. “Something like a flavored or Greek yogurt is great for dipping, too.”

10. Nuts and seeds (Give me a handful of nuts or a scoop of peanut butter and I'm happy)
Suggested serving size: 1 ounce. “Nuts, like almonds, give you that great overall feeling for your taste buds —sweet, crunchy, creamy,” said Taub-Dix. She also recommends adding almond butter in her oatmeal for a creamy boost of protein.

11.  Tea (I can do the iced tea but not the hot tea)
Suggested serving size: 1 cup. “A cup of tea is low-calorie, gives you that comfort, and sometimes, it’s a speed bump to high-calorie foods,” said Taub-Dix. “You could wind up having a lot more calories if you hadn’t had that cup of tea.”

Now that you've found some of the foods that make you feel better, check out the site to see the ---

Foods that age you

More Info for Less Cholesterol - Refining Our Meals

These are few ways to refine our meals to reduce fat and cholesterol:


1.  Use fresh vegetables whenever possible.  If it is necessary to used canned or frozen, read the label to insure that the product does not contain saturated fat, such as lard, bacon fat, palm oil or coconut oil.  If the label lists "vegetable fat" without revealing the specific source, assume that it is palm oil or coconut oil and don't purchase the product.  (Now and then I can find fresh vegetables but we all know that during the winter months they aren't exactly fresh since they have to sometimes be shipped from other countries.  What I now do is buy frozen in the bags.  To me, they are better than canned and don't normally have anything added.)


2.  Use only those salad dressings made form olive oil or form an unsaturated vegetable oil (safflower, corn, cottonseed, sesame, soybean and sunflower).  Use homemade rather than commercial salad dressings for maximum control over the oil, salt, sugar and preservatives.  Avoid dressings made with cheese.  Serve dressings on the side as only 1 tablespoon can be 75 to 100 calories.  (This is a big one for me to change.  I simply love creamy dressings like Ranch or Onion or Poppyseed.  I've tried making these but they just don't taste the same so this is a gradual change that I'm trying to make.)


3.  Use soft tub-type margarine made form an unsaturated liquid vegetable oil in place of hydrogenated stick margarine.  Again, label reading is the key.  To be acceptable, the label must list liquid vegetable oil as the first ingredient and show that the product contains twice the amount of unsaturated as saturated fat.  (Another tough one for me.  I love my butter and I love to cook with it.  Not sure how I'll handle this change.)


4.  Reduce the amount of margarine used on breads.  Even tub margarine made form an unsaturated vegetable oil is 99% fat and contains 95 calories per tablespoon.  Eliminate margarine as a sauce for vegetables, rice and potatoes; instead use herbs, spices, wine, lemon juice or flavored vinegars.  (I'm getting better at this one.  I cooked some frozen lima beans last week and where I would normally use either a piece of fat meat or butter to flavor them I used salt free bouillon.  They were delicious.  Gonna try this with my rice and potatoes too.  As for my bread, I've learned to enjoy spreading a little hummus over my toast.)


#5.  Avoid commercial bakery products and desserts that are high in saturated fat and calories. (No problem here.  If I eat desserts they are usually those that I make.  Now if I can just not cook them with too much fat I'll be ok.)


#6.  Increase the amount of complex carbohydrates (such as rice, beans, pasta) to satisfy in a low-fat manner and reduce the portion size of the entrée.  (I love my carbs so this is no problem as long as I season and smother them with the right sauces.)

So, on my quest to lower my cholesterol, I've found that I still need to make a few changes in not just my eating but also my cooking.  Some of these changes won't be easy but I'm getting there.

The Color of Food

For years I've heard that you should eat a rainbow of food which means that I need to eat a variety of colors.  Why?  Well, according to Redbook this is the answer to my why.

Red Fruit and Veggies:

The rosy hue in the luscious produce comes from lycopoene, an anitoxidant that protects skin from sun damage and decreases the risk of heart disease and certain forms of cancer.  Red fruits and veggies are also rich in anthocyanins, powerful flavonoids that fight cancer and reduce the risk of heart attack.  Plus, they maintain memory function and keep the urinary tract healthy.

Orange and Yellow Fruit and Veggies:

Fruits and veggies in this color family are all immune-boosting powerhouse, thanks to their carotenoids, which are converted to vitamin A in the body.  Vitamin A is just as important as vitamin C, if not more so, when it comes to building a healthy immune system.  You might not think of mango and butternut squash as foods that can prevent you form getting sick, but they are.  Adding sunshine-colored foods to your diet also boosts reproductive health and gives you clearer skin.

Green Fruit and Veggies:

Doctors and dietitians agree that if you're looking to lose weight, you should load up on greens.  That's because every vegetable in the green spectrum is low in calories and high in fiber.  You get a lot of nutrition in a low-cal package that'll fill you up.  The chlorophyll in greens may help ward off cancer and has alkalizing benefits, helping to bring the body back to a healthy pH balance.  (Most of us are acidic, thanks to the processed foods we eat.)  Green foods also have high levels of certain phytochemicals that help break down carcinogens and strengthen bones and teeth.

White and Tan Fruit and Veggies:

These fruits and veggies may look bland but they've got plenty of health benefits.  They're loaded with anthoxanthins, which have been shown to help lower cholesterol and blood pressure as well as prevent heart disease.  Many of the foods in this color group also contain allicin, which may decrease the risk of stomach cancer and inhibit tumor growth.  Plus, when it comes to white and tan produce, these foods have a lot of texture which makes them interesting to cook and eat.

Blue and Purple Fruit and Veggies:

These dark beauties have hefty doses of phenolics and resveratrol, two plant nutrients that reduce the risk of cancer, stroke, and heart disease while they improve memory.  And like produce in the red color group, blue and purple fruits and veggies get cancer-fighting powers from anthocyanins, those powerful antioxidants.  While purple veggies like cabbage and eggplant might seem daunting to work into your diet, they're a lot easier to cook than you might think, and less expensive than berries.

Now I know why my plate should look like a rainbow and so do you!  

Eating Out - Italian

Healthy Eating - Italian

Steer away from white Italian bread and cheese-laden, creamy and excessively oily dishes; and instead, go for the pasta, tomato sauces, vegetables and beans.  Many Italian restaurants offer pasta dishes in half portions.  Try combining a half portion of pasta with a soup and salad for a filling and satisfying meal.  Also, try these:

1.  Vegetable or bean-based soups like minestrone and pasta fagioli
2.  Steamed clams or mussels

3.  Pasta with tomato-based sauces (like marinara, puttanesca, and arrobbiata); pasta with tomato-seafood sauces like red clam sauce.

4.  Broiled or grilled chicken and fish dishes.

5.  Chicken cacciatore; chicken or veal piccata and marsala (request a minimum of oil or butter be used).

6.  Seafood stews like cioppino

7.  Thin-crust pizza with lots of vegetable toppings and part-skim mozzarella cheese

8.  Poached fruits; cappuccino made with low-fat milk.

Eating Out - Indian

Healthy Eating - Indian

This is a cuisine that offers plenty of healthy dishes.  You'll find healthful legumes, chicken, fish, vegetables, and yogurt featured on the menu.  Basmati rice is also featured in Indian cuisine, though it is usually white-basmati rice.  Curry, cumin, coriander, and other flavorful seasonings add exotic and delicious flavors.  Indian cooks use ghee (clarified butter) or vegetable oil to prepare dishes like curries, vindaloos, and rice dishes - but some chefs have a heavier hand with the fat than others so be sure to request that your food be prepared with a minimum of added fat.  When eating Indian food you might want to try these.

1.  Vegetable and dahl (lintel or bean) soups.

2.  Chapati (a whole-wheat tortilla-like bread)

3.  Raita (a cold side dish made of cucumbers or other vegetables with yogurt sauce)

4.  Chutney (a spicy accompaniment to meals)

5.  Vegetable, chicken, or seafood biryanis (basmati rice dishes)

6.  Vegetable, seafood, and chicken curry dishes (avoid those made with large amounts of coconut or coconut milk)

7.  Chicken or Shrimp Vindallo (in a hot and spicy tomato, onion, and curry sauce)

8.  Tandoori chicken or fish (chicken marinated in yogurt and spices and baked in a clay oven)

9.  Lamb or chicken kabobs

10.  Dahls (legume dishes)

Eating Out - Greek

Healthy Eating - Greek

Roasted lamb and chicken, lemon, yogurt, and herbs like oregano and rosemary are some of the better ingredients featured in this flavorful cuisine.  On the other hand, buttery filo-crusted pies, heaps of feta cheese, and pools of olive oil can blow your fat and calorie budget in a hurry.  Choose these items most often:

1.  Bean and lentil soups; avgolemono (lemon and egg) soup; vegetable soup; fish soups.

2.  Shish kabobs made of roasted lamb or chicken and vegetables.
3.  Baked fish dishes such as Plaki (fish baked with tomatoes, onions, and garlic) and fish baked in grape leaves; baked chicken dishes (Ask they use a minimal amount of butter or oil in baked dishes.)

4.  Gyro sandwiches made with grilled chicken or lean rotisserie meat.

5.  Greek salads made with just a tablespoon or two of feta cheese and a light vinaigrette dressing

6.  Fruit compotes; marinated fruits

Recommended Power Foods - Part 14 - Olive Oil

Recommended Power Foods - Part 14 - Olive Oil
(Information from The Power of Food - Bonnie Raffel R. D., Author)

This oil is a rich source of monounsaturated fats, the kind that keeps the HDL (good) cholesterol high and the LDL (bad) cholesterol low.  Olive oil is considered to be a healthy promoting oil, by benefiting the heart, decreasing inflammation and aiding numerous other health conditions.  Change your diet by replacing margarine and butter with olive oil on bread or toast, add to vegetables, or create vinaigrett4es and salad dressings by using olive oil.  Drizzle extra virgin olive oil on uncooked dishes where the flavor complements the food.  Select extra virgin olive oil for excellent taste.

Recommended Power Foods - Part 13 - Green Tea

Recommended Power Foods - Part 13 - Green Tea
(Information from The Power of Food - Bonnie Raffel R. D., Author)

Green tea is the least processed form of tea and provides the most antioxidant polyphenols, which are responsible for the tea's health benefits.  The polyhenols in green tea act as potent antioxidants that stimulate the immune system and slow down disease promoting compounds.  This tea is not fermented which explains the herb tasting flavor.  If your tea tastes bitter, sweeten with honey and do not add milk.  the milk binds with the polyphenols and stops their immunity benefits.  To brew tea, use spring or filtered water for the best flavor.  Distilled water will make the tea taste bitter.  Note:  Different types of tea may require different methods of preparation.  Refer to its package.

Recommended Power Foods - Part 11 - Legumes

Recommended Power Foods - Part 11 - Legumes
(Information from The Power of Food - Bonnie Raffel R. D., Author)

The edible seeds of plants are called legumes.  This food group has the same antioxidants as found in tea, fruits, grapes, red wine, and cocoa beans.  Legumes (including soy) are very high in protein, cholesterol lowering fiber, and aids in balancing blood sugar levels.  Not only do legumes benefit the heart, but aids the digestive system because of their high fiber content.  Navy, butter, northern, soybeans, and peanuts are types of legumes available.  Add legumes to whole grains to make a complete (high quality) protein.  This includes: red beans and rice, navy beans and barley, or black beans and rice.

Black Beans - are loaded with antioxidant compounds called anthocyanins, as found in grapes and cranberries known as antioxidant superstars. Black beans are rich in protein and cholesterol lowering fiber that aids in balancing blood sugar levels.  Try adding black beans to guacamole dip, soups and stews, top your baked potato, or try combining rice and beans.

Pinto Beans - are a good source of cholesterol lowering fiber and rich in protein.  Pinto beans benefit the heart and aids in balancing blood sugar levels.  Enhance your diet by adding pinto beans to soups, stews, rice dishes, and vegetable dishes.

Red Beans and/or Kidney Beans - are rich in protein and provide antioxidants.  These beans are an excellent fiber source and assist in balancing blood sugar levels.  Try adding red/kidney beans to chili, serve with cornbread, or make a Hummus spread using red/kidney beans.

Garbanzo Beans - also known as chickpeas are a source of antioxidants and proteins.  They are rich in fiber and assist in balancing blood sugar levels and are heart healthy.  Try making Hummus, add to salads, or add to soups for variety in the diet.

Recommended power Foods - Part 9 - Grains #9, #10 and #11

Recommended Power Foods - Part 9 - Grains #9, #10 and #11
(Information from The Power of Food - Bonnie Raffel R. D., Author)

#9 - Soy Flour - Soy Flour is ground from soybeans and is very high in protein and low in carbohydrates.  This flour is available from full fat to low fat versions.  Full fat soy flour contains 20% fat and 35% protein, the low fat contains 6% fat and 45% protein, and the defatted soy flour contains 1% fat and 50% protein.  Combine this flour with wheat flour to increase the protein content when baking.

#10 - Triticale Flour - this flour is manmade by cross breading wheat and rye.  When this flour is milled, it contains both nutritional values of wheat and rye flours.

#11 - Teff Flour - Teff is a fine stemmedtufted grain grass.  The teff grain is the smallest grain in the world and measures 1/32 of an inch in diameter.  Because of the teff bran and germ size being small, the bran and germ stay intact during processing making it nutritionally dense.  Teff is gluten free, high in protein, carbohydrate, fiber, and many other minerals.  

Recommended Power Foods - Part 7 - Grains (Continued)

Recommended Power Foods - Part 7 - Grains #5 and #6
(Information from The Power of Food - Bonnie Raffel R. D., Author)

#5 - Oats and Oat Flour - Oat, oatmeal, and oat bran contain a type of fiber called betaglucan, which aids in lowering cholesterol and fights infection.  Oats contain antioxidants which are heart healthy.  Oats are provide more protein than wheat and are rich in vitamins B and E, and are loaded with soluble and insoluble fiber.  Enhance your diet with hot oatmeal at breakfast, sprinkle oat bran on cold cereals, or mix in dry oatmeal when making meatloaf.  Try using oat flour when making pancakes, waffles, quick breads, and oatmeal cookies. 

#6 - Wheat Flour - There are many types of wheat flour that provide a healthier texture because they include the bran and germ.  Whole wheat, stone ground and graham flour can be used interchangeably.  The only difference may be in coarseness and protein value.  Wheat flour provides complex carbohydrates, which is the source of insoluble fiber that benefits the digestive system.  Try incorporating wheat flour in your diet by adding 1/2 of white flour to wheat flour when baking breads or quick breads.

Recommended power Foods - Part 6 - Grains (continued)

Recommended Power Foods - Part 6 - Grains #3 and #4
(Information from The Power of Food - Bonnie Raffel R. D., Author)

#3 - Buckwheat and Buckwheat Flour - Buckwheat is not a true grain but the seed of an herb plant related to rhubarb.  Buckwheat does have more protein than rice, wheat, millet, or corn.  This food item is considered to lower cholesterol and balance blood sugars.  Also, toasted buckwheat is called "kasha", a Japanese buckwheat noodle called "soba".  Buckwheat flour is a rich source of nutrients and is gluten free.  Buckwheat flour can be mixed with whole wheat flour and used in bread products.

#4 - Brown Rice and Flour - When brown rice is processed the hull is removed.  One cup of brown rice is packed with nutrients that consist of: manganese, which is essential for energy production, a healthy nervous system, and produces antioxidant enzymes; and selenium, a mineral essential for a healthy immune system and thyroid metabolism.  Brown rice also provides a source of thiamine and niacin, which are essential for your nervous system and fiber needs.  Combine brown and Wild rice together for a change at mealtime.  Brown rice flour is processed with the bran and provides a good source of B vitamins and fiber, and is gluten free. 

Instant Oatmeal

1/3 cup quick oats
2 tsp. light brown sugar

Place in zip type sandwich bags.  When ready to use pour into a cup or bowl.  Add 2/3 cup water.  Microwave 40 seconds.  Stir and microwave another 15 seconds.  If you like the taste of butter, give it a few squirts.  You can also add 1/4 tsp. cinnamon and 1 - 2 Tbsp. dried apples diced small or 1 - 2 Tbsp. raisins.  These can be added to each packet and stored.  Below is the nutritional values without the raisins and apples.

This idea originally came from a post I found on Pinterest from A Season for all Things  This is not only a great way to create your own oatmeal flavors but it's also economical.  1 18 oz. box of instant oats, store brand, cost less than $2.00 and made 15 packets.  Add the brown sugar costing, maybe, $.50 to give you 15 oatmeal packets for $2.50.  I added cinnamon to 10 packs and raisins to 5 and dried apples to 5.  This was an added cost of $1.00 since I went to the health food store that sold these in bulk.  Grand total for my 15 bowls of oatmeal = $3.50 or about $.25 each. 

Nutritional Info

• Servings Per Recipe: 1
• Amount Per Serving
• Calories: 107.3

• Total Fat: 1.5 g
• Cholesterol: 0.0 mg
• Sodium: 2.8 mg
• Total Carbs: 37.2 g
• Dietary Fiber: 5.0 g
• Protein: 3.0 g

Healthy Foods That Can Kill You - Part 2

Most everyone admits that they don’t eat enough fruits and vegetables, but before you start trying to increase your daily intake, there are a few things you should know—especially if you like to grow-your-own food or if you're a start-from-scratch cook. Some of the healthiest vegetables have relatives that could kill you.

 “Green” Potatoes
Another common toxin found in our kitchens includes potatoes that have turned green.  Solanine, a natural glycoalkaloid, can occur when potatoes are exposed to too much light.  The green color just under the skin strongly suggests that toxic build-up may have occurred. If you notice a slight green layer just under the potato skin, cut away the green portions of the potato skin before cooking and eating. There is no need to discard your favorite tuber since the non-green portion is safe to eat.  It is recommended not to consume potatoes with a bright green layer just under the potato’s skin since it may cause headache, nausea, fatigue and GI issues. You can avoid this problem by storing potatoes in a dark, cool, dry place.

(I've seen "Green" Potatoes but had no idea they were toxic.  I thought they were just not quite ripe.)

Healthy Foods That Can Kill You - Part 1

Published January 04, 2012

A co-worker sent this to me and I found it to be important enough to share.  I'm posting this in parts because I feel each one should be read and remembered.  So, here is Part 1 of Healthy Foods That Can Kill You.

Most everyone admits that they don’t eat enough fruits and vegetables, but before you start trying to increase your daily intake, there are a few things you should know—especially if you like to grow-your-own food or if you're a start-from-scratch cook. Some of the healthiest vegetables have relatives that could kill you.

Seeds, Pits & Kernels
 
The unsavory seeds, pits, and kernels of some of our favorite fruits and vegetables contain a naturally occurring substance called amygdalin, which in large amounts can be fatal since amygdaline can turn into hydrogen cyanide. Apples, pears, mangoes, peaches, and apricots, all contain this chemical, but don’t worry: Accidental swallowing or the occasional ingestion is not dangerous since the amount needed to induce a reaction is very high