Roast Beef and Cheese

Yesterday I made a roast called Buttery Sriracha Pot Roast.  It was delicious but I did have some left over so what do I do with it?  Well, I love roast beef and cheese sandwiches with sauted onions.  My friend loves this too but he is having a problem with a couple of his teeth making it hard for him to chew sliced meat, no matter how tender.  So, I solved this problem simply by putting the leftover, along with the onions and juice, into my processor.  I pulsed just enough to chop but not ground.  Then I mixed in shredded cheese and as Emerald says "BAM."  I have roast beef and cheese with onions that can be eaten even if you do have a tooth problem.  

Add as much or as little cheese as you like or don't add cheese at all until.  Saute some bell peppers, drizzle with a little steak sauce or even BBQ sauce.  No matter how you like your sandwich, the beef is ready for anything you might like to add.

Another good thing about this is that it can be frozen for later use.  This was a great idea that I'll continue to use even after my friend gets his teeth fixed.

Recommended Power Foods - Part 12 - Peppers

Recommended Power Foods - Part 12 - Peppers
(Information from The Power of Food - Bonnie Raffel R. D., Author)

Whether peppers are red, green, or yellow-orange. they are rich in antioxidants and provide a variety of minerals and vitamins.  Health benefits include; lowering the rates of many cancers, boosts immune system, and strengthens eye health.

Bell Peppers - are also called Sweet Peppers, which are rich in vitamins A and C.  They come in a variety of colors ranging from green to brown.  Green bell peppers are not as hot, due to a recessive gene that decreases capsaicin which is responsible for the "heat" found in peppers.  The yellow, orange, or red peppers provide high concentrations of antioxidant carotenoids.  The red pepper also provides lycopene which fights against many cancers.  Pimento and paprika are made from red bell peppers. Try adding fresh chopped peppers to meat salads, add as extra topping to pizza and sandwiches, add to cooked vegetables, or enjoy eating as a raw snack.

Jalapeno - is the best known chili pepper and easy to find. This pepper can be red or green and contains compounds called capasicinoids, which provide anti-inflammatory properties and anticancer benefits.  The Chipotles (smoked Jalapeno) are available dried.  Try adding to stews and soups, removing seeds to reduce heat.

Food Travel Tips

My wonderful Nationwide agent sent me some food trips that I wanted to share with everyone, especially since it's that time of year that many of you will be making vacation plans.  Hope these help.

Eating right when you’re away from home is easier than you think. Traditional restaurants can put a big dent in your travel budget, and gas-station mini-marts and fast-food restaurants aren’t exactly known for nutritious fare. However that doesn’t mean you must abandon all your healthy-eating principles on a road trip.

Whether you’re traveling with a buddy or bringing the family along, find a balance between packed foods and restaurants. “When I travel with my family, we eat out once a day or so and pack food the rest of the time,” says Sarah Krieger, MPH, RDN, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. Her family picnics at rest stops or parks “where we can eat outside in the fresh air and the kids can run around.”

Bring travel-friendly foods. “Pack things that are mostly non-perishable and that won’t get smashed or ruined,” says Elisa Zied, MS, RD, a registered dietitian and author of “Nutrition At Your Fingertips” (Penguin). Good healthy options include fruit (unsweetened dried fruit, apple sauce, oranges, apples, pears); veggies (carrot and celery sticks, pepper strips, peeled-and-sliced cucumbers); protein foods (nuts, seeds and pre-packaged individual portions of nut butters); dairy (low-fat milk boxes; hard cheeses, such as cheddar or provolone); and whole grains (cereal, crackers, low-fat granola, bread and air-popped popcorn). Keep food safety in mind. Zied notes that perishable foods should be packed on ice or eaten within two hours of preparation or removal from the refrigerator or cooler. These foods include deli or other meats such as chicken breast, turkey breast or steak; soft cheeses (e.g., muenster, mozzarella, cottage cheese); fresh cut-up fruit; and hard-boiled eggs.

Keep perishable foods in a cooler with ice in a zip-up bag, Krieger suggests. “Ice packs melt too quickly,” she says. “If traveling more than four hours or for multiple days, keep refreshing the ice each day.” You can also fill water bottles to the halfway point with water, freeze them overnight and then add fresh water to them in the morning and use them as ice packs in your cooler, Zied suggests. Make healthy choices even when you haven’t planned ahead. “The good news is that there are now a lot more options at most gas-station convenience markets and fast-food restaurants,” says Krieger. “The bad news is that if you buy a food that has been prepared (sliced apples or a fruit parfait), you pay more than if you sliced the fruit yourself.” When you’re buying snacks on the go, your best bets are nuts, hard-boiled eggs, grilled-chicken sandwiches, yogurt-and-fruit parfaits, salads and whole-grain breads.

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 10 - Grains #12 and #13

Recommended Power Foods - Part 10 - Grains #12 and #13
(Information from The Power of Food - Bonnie Raffel R. D., Author)

#12 - Spelt and Spelt Flour - Spelt is an ancient grain related to wheat.  It provides a variety of nutrients and is rich in fiber.  The healthy benefits of spelt include, lowering cholesterol and balancing blood sugar levels.  spelt is available in its hulled, wholegrain form (spelt berries), or as a flour. 

#13 - Wheat Germ - Wheat germ is not a type of flour, but is a part of the wheat kernel.  The term "germ" refers to the reproductive part of the kernel.  Wheat germ is very high in protein and is rich in nutrients.  It contains more potassium and iron than any other food source, and contains vitamin E which is important as an antioxidant which strengthens the immune system.  Try adding wheat germ to smoothies, stir into yogurts, or add to cereals and baked potatoes.

I Didn't Know That - Spices and Herbs

Did you know that, according to McCormick -

1/2 tsp. Oregano has as many antioxidants as 3 cups of Spinach (add 1/4 tsp. onto grilled cheese)

1/2 tsp. Garlic Powder has as many antioxidants as 1/3 cup Zucchini (stir in 3/4 tsp. into 4 cups mashed potatoes)

1/2 tsp. Black Pepper has as many antioxidants as 1/2 cup Chopped Tomatoes (sprinkle 1/4 tsp. onto scrambled eggs)

1/2 tsp. Cinnamon has as many antioxidants as 1/4 cup Blueberries (sprinkle 1/4 tsp. over everything from hot cocoa, to oatmeal and fruit salads)

1/2 tsp. Ginger has as many antioxidants as 1 cup Cucumbers (sprinkle over cooked carrots, acorn or butternut squash, and sweet potatoes)

1/2 tsp. Cayenne Pepper has as many antioxidants as 1/4 cup Honeydew Melon (sprinkle 1/4 tsp. into hummus)

1/2 tsp. Thyme has as many antioxidants as 1 medium Carrot (sprinkle leaves on steamed or sauteed asparagus along with a twist of fresh ground black pepper)

1/2 tsp. Rosemary has as many antioxidants as 1/2 cup Watermelon (sprinkle the tops of your favorite ready-to-bake rolls with olive oil, rosemary leaves and sea salt before baking)

1/2 tsp. Turmeric has as many antioxidants as 1 cup Broccoli (sprinkle onto steamed rice)

1/2 tsp. Chili Powder has as many antioxidants as 1/2 cup Cantaloupe (stir 2 Tbsp. chili powder, 1 tsp. cumin, 2 cans diced tomatoes & 1 can kidney beans into 1 lb. cooked ground beef for a quick chili)

1/2 tsp. Cloves has as many antioxidants as 1/2 cup Sweet Cherries (perk up jarred applesauce by stirring 1/4 tsp. cinnamon and 1/4 tsp. ground cloves into 2 cups applesauce)

1/2 tsp. Cumin has as many antioxidants as 1/2 cup Pineapple (sprinkle into soups such as lentil, black bean and butter squash)

BBQ 101

BBQ 101

It's BBQ time so when I ran across these tips I decided to share. (From May 2012 - dashrecipes.com)

Chicken

Grill boneless, skinless breasts for 8-12 minutes on direct medium heat, covered, turning once.  Drumsticks or bone-in thighs take 36-40 minutes (6-10 minutes on direct heat, plus 30 on indirect heat).  All chicken should be cooked to an internal temperature of 165 degrees F.

Tomatoes

Slice in half, then brush the cut sides with a little olive oil.  Grill for 6-8 minutes over direct medium heat, covered.  Grill whole tomatoes for 8-10 minutes, turning a few times.  Thread cherry tomatoes on skewers, brush with oil, and grill for 2-3 minutes turning once.

Corn on the Cob

Soak in water for 15 minutes, then remove the husk and silk, or leave the husk on (for moister corn) and remove the silk only from the tops of the ears.  Either way, grill ears over direct medium heat, covered - husked corn for 10-15 minutes and corn in the husk for 25-30 minutes.

Flank Steak

Grill a 3/4" steak weighing 1 1/2 - 2 lbs. for 8-10 minutes on direct medium heat, covered, turning once.  cook to a temperature of 145 degrees F for medium-rare, 160 degrees F for medium, or 170 degrees F for well-done.  Let steak rest 5-10 minutes before carving.  Be sure to slice very thin.

Hamburgers

Grilling time varies by thickness.  Make all of your patties the same size so you only have to check one for doneness.  In general, grill burgers for 8-10 minutes over direct high heat, covered, turning once.  All burgers should be cooked to 160 degrees F.

Peaches

Slice in half and remove the pit, then coat the cut side with a little olive oil or nonstick cooking spray.  Grill, cut side down, over direct medium heat for 8 minutes.  Drizzle with honey before serving.  Grilled peaches will keep at room temperature for up to 2 hours.

Pineapple

Cut into 1/2" thick slices or 1" thick wedges, then coat with a little olive oil or nonstick cooking spray.  Thread onto wooden skewers that have been soaked in water for 30 minutes.  Grill on direct medium heat, covered, for 4-8 minutes.  Drizzle with honey to serve.

Shrimp

Peel and devein the shrimp; you can leave the tails on or remove them.  Grill for 2-4 minutes on direct high heat, covered, turning once.  Cooking time depends on the size of the shrimp.  You want them to look opaque but not shriveled, a sign of overcooking.

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 8 - Grains #7 and #8

Recommended Power Foods - Part 8 - Grains #7 & #8
(Information from The Power of Food - Bonnie Raffel R. D., Author)

#7 - Wild Rice - Wild rice is not a true grain, but is a type of edible grass.  Wild rice provides protein, B vitamins, minerals, and fiber.  The darker the grain the more bran is intact.  Add wild rice to soups, bread stuffing, or mix together brown and wild rice and cook as a side dish.

#8 - Amaranth - This is a tiny seed that contains all of the essential amino acids, making it a complete protein.  Amaranth flour contains more fiber and iron than wheat flour, and also provides calcium.  It can be found in the form of flakes and flour, and can be combined with other flours for baking.

Cracker Pizzas

Saltines or butter round crackers
Cheese
Pepperoni
Olives

Preheat oven to Broil.  Place the crackers in rows on a cookie sheet lined with parchment or foil.  Sprinkle each cracker with cheese.  top with Pepperoni or olives.  Broil for 2-3 minutes or until cheese is bubbly and melted.

Comment:  I found a recipe for pizza appetizers using crackers.  The recipe, along with several others (3 pages), was typed using an OLD typewriter.  I have no idea how old these sheets were but I don't believe the typewriter was electric.  The original called for soda crackers (saltines) that were to be drizzled with melted butter and then topped with cheese.  These were baked until the cheese melted.  I eliminated the butter and added the pepperoni and olives.  I also changed it form baking to broiling with hope that the crackers wouldn't become soggy.  I also made some of these using butter round crackers which actually came out the best.  These are simple to make and do make great appetizers - hot or cold.  Plus, the kids would love to make these for a pizza night.

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. 

Recommended Power Foods - Part 5 - Grains

Recommended Power Foods - Part 5 - Grains #1 and #2
(Information from The Power of Food - Bonnie Raffel R. D., Author)

Choose grains in the least processed form and include daily in the diet.  Listed below are different forms of grains that contain fiber rich bran and germ.  These grains assist in balancing the blood sugars, benefit the immune system, and provide a sense of fullness.

#1  - Rye and Rye Flour - These breads contain more protein, phosphorus, iron, potassium, and B vitamins than wheat.  Rye provides a large amount of fiber, which is good for the intestinal tract and aides in balancing blood sugar levels.  Rye flour is available in light, medium, or dark varieties.  The darker the flour indicates the level of bran incorporated into the flour.  Add rye bread to your lifestyle by substituting rye for wheat in sandwiches.  Combine rye and wheat flour in pancakes and other breakfast foods, or make a porridge using rolled rye flakes.

#2 - Barley and Barley Flour - Barley is sold in many forms, but hulled barley is richer in fiber and contains more nutrients than Pearl or Scotch barley.  This grain is very high in both soluble and insoluble fiber.  The fiber found in barley provides food for the "good" bacteria in the large intestine and can assist in greater health and disease resistance.  Flour ground from whole barley is more nutritious than flour ground from pearled barley because the bran is left intact.  Whole barley flour provides soluble fiber which aides in decreasing cholesterol in the blood.  Enhance your diet by adding barley to your soups, combine barley and wheat flour to make bread products, or use barley flakes as a hot cereal.

Recommended power Foods - Part 4 - Other Vegetables

Recommended Powers Foods - Part 4 - Other Vegetables
(Information from The Power of Food - Bonnie Raffel R.D., Author)

Other Vegetables - Pumpkin, sweet potatoes, carrots, and winter squash, have the deep orange-yellow hues.  Add the leafy greens to help maintain healthy skin and hair, protect against prostate cancer, and strengthen healthy vision.  The redness in tomatoes and watermelon (fruit) contains the chemical lycopene, which is believed to fight cancer and promote heart health.  The green vegetables such as; kale, broccoli, cabbage, turnip greens, and spinach are just a few foods high in anticancer compounds.  The Asian mushroom (shittake, maitake) also contain active ingredients that help your body fight off infection.  Other vegetables that fight inflammation in the body include; bok Choy, cauliflower, watercress, chard, collards, mustard greens, and spinach.  Vegetables also provide phytonutrient antioxidants that strengthen the immune system.  The top 1 foods include; cooked artichokes, cooked red cabbage, frozen spinach, red and white cooked potatoes, baked sweet potatoes, russet cooked potatoes, cooked red peppers, cooked broccoli and steamed carrots.  Strengthen your immune system by adding 4 or more servings a day of a variety of vegetables for antioxidant protection.

Recommended Power Foods - Part 3 - Garlic

Recommended Power Foods - Part 3 - Garlic
(Information from The Power of Food - Bonnie Raffel R.D., Author)

Garlic is a member of the lily or Allium family, which also includes leeks and onions.  Garlic's pungent odor is from sulfur compounds which are the source of many health benefits.  Garlic is considered to be an immunity boosting superstar and aids in fighting inflammation, benefits the heart, fights cancer, and has antibacterial/antiviral benefits.  When chopping fresh garlic, allow to sit a few minutes for the enzymatic process to reach its maximum potential.  Avoid microwaving or boiling garlic as whole cloves, due to decreasing the enzyme activity.  Raw garlic is more beneficial for our health than cooked or dried.  This is due to cooking decreasing the garlic's sulfur enzymes which lowers the antibiotic effect.  Try adding garlic 5 to 10 minutes, at the end of the cooking process for maximum benefit.  Other foods that contain these sulfur compounds are; cabbage, Brussels sprouts, kale, leeks, onions, and shallots.  Enhance your diet by adding minced garlic to pasta dishes, pizza topping, sauces, and soups.  Try making garlic bread topping with crushed fresh garlic and combine with olive oil, and other preferred seasonings.  Or create garlic mashed potatoes by adding roasted garlic and olive oil.

Recommended Power Foods - Part 2 - Fruit and Juices

Recommended Power Foods - Part 2 - Fruit and Juices

(Information from The Power of Food - Bonnie Raffel R.D., Author)

Fruit and Juices - Pomegranate, blueberries, plumbs, red grapes, and all other berries, are foods that are very high in antioxidants and strengthens the immune system.  The highest top 10 in antioxidant phytonutrients are:  blackberries, strawberries, cranberries, raspberries, blueberries, grape juice, cranberry juice, pineapple juice, prunes, and orange juice.  Antioxidants protect and repair cells that interfere with your immune system.  It is believed the antioxidants in blueberries also enhance brain function.  In general, fruits assist your body in fighting inflammation, which is a response of the immune system to infection or an imitation. Fruits that aid in decreasing inflammation in the body include grapefruit, lemon, lime, oranges, apricots, cherries, papaya, strawberries, and apples.  Adding 4 or more servings of a variety of fruit and/or juice daily, benefits and strengthens your immune system by adding antioxidant protection.

Recommended Power Foods - Part 1 - Fish and Shellfish

I've decided to do a series of info from a book titled The Power of Food by Bonnie Raffel R.D.  This book has to be one of the best cookbooks I've ever found and the information it includes makes it one of the most informative 'food' books I've ever found.  This series will be posted over several weeks.  I'm doing this because I feel that smaller posts are more likely to be read as well as remembered.  So here goes with Part 1.

Recommended Power Foods - Part 1 - Fish and Shellfish
(Information from The Power of Food - Bonnie Raffel R.D., Author)

Fish and Shellfish - Salmon is a powerful anti inflammatory food and is an excellent source of omega3 essential fatty acids.  Salmon is the heart healthiest high protein food of all.  Try to select Wild Alaskan salmon which contains a healthier fat profile over farmed salmon whenever possible.  Other good food (fish) sources of omega3 are; halibut, shrimp, cod, snapper, scallops, whitefish, striped bass, oysters, rainbow trout, and tuna.  Shrimp also contains the antioxidant selenium, which helps support a healthy immune system.  Also, just 2 servings a week of fish, will increase your body's blood level for omega3 fatty acids.  The use of fish oil or an omega3 in a soft shell form, may be used.  It is also advisable to choose a supplement with vitamin E.  Vitamin E is an antioxidant and when added to the oil, prevents the fatty acids form becoming rancid.  Store this product in the refrigerator or freezer.

Chilizo - Guest Post by Author Christopher McPherson

Recipe from Christopher McPherson, Author of:

Murder at Eastern Columbia
and the James Murray Mysteries

Chilizo
(named this because it's made from Chili & Chorizo)

1/2 lb. kidney beans
1/2 lb. black beans.

Soak them overnight.

Put them in a crock pot on low for ten hours or high for five hours. Add enough water to the pot to just cover the beans. 

1 lb. chorizo (more or less as you like)

1 can diced tomatoes

About an hour before dinner cook the chorizo in a frying pan.  Make sure to break it into little chunks.  Drain and add to crock pot.  A few minutes before serving, stir in the tomatoes.  Heat all until hot.  Serve with cheese and/or diced onions on top.

This recipe is silly easy to make and there are only three ingredients (beans, chorizo and tomatoes).  Chorizo can be purchased with varying amounts of spiciness, so the Chilizo can be mildly spiced or very spicy.  In addition, it's very low fat, very high in good carbohydrates and taste, to boot!

Fruit and Your Health - Part 6 - Oranges

After reading the information on these two sites, I plan on eating more oranges.

Info from The World's Healthiest Foods

Nutrition - 1 medium fresh orange
Calories - 62
GI - low

Vitamin C - 92.9%
Fiber - 12.5%
Folate - 9.8%
Vitamin B1 - 9.1%

Potassium - 6.7%
Copper - 6.6%
Pantothenic Acid - 6.6%
Calcium - 5.2%

Health Benefits:
Vitamin C - is the primary water-soluble antioxidant in the body, disarming free radicals and preventing damage in the aqueous environment both inside and outside cells.  Free radical damage to cellular structures and other molecules can result in painful inflammation, as the body tries to clear out the damaged parts.  Vitamin C is also associated with a reduced risk of colon cancer. 

According to a report released in 2003 by Australian research, a diet high in citrus fruit provides a statistically significant protective effect against some types of cancer.  Citrus appears to offer the most significant protection against esophageal, orophayngeal/laryngeal (mouth, larynex and pharynx), and stomach cancers.  Studies showed risk reductions of 40-50%.  The World Health Organization's report concluded that a diet that featured citrus fruit offers protection against cardiovascular disease.  The CSIRO Report includes evidence of positive effects associated with citrus consumption in studies for arthritis, asthma, Alzheimer's disease and cognitive impairment, Parkinson's disease, macular degenerative, diabetes, gallstones, multiple sclerosis, cholera, gingivitis, optimal lung function, cataracts, ulcerative colitis and Crohn's disease.

Other Info on this site include:
Possible Cholesterol-Lowering Benefits
Compounds in Orange Peel May Lower Cholesterol as Effectively as Statin Drugs
Good Source of Fiber
Prevent Kidney Stones

Help Prevent Ulcers and Reduce Risk of Stomach Cancer

Protect Respiratory Health

Protect Against Rheumatoid Arthritis

Info from Sunkist

Why Citrus?

* Consuming the necessary vitamins, minerals and other nutrients that enhance one's total wellness through natural foods assures an optimal balance of nutrients, rather than running the risk of excess through the use of supplements.

*  Increased levels of stress suppress the body's immune function, and during these times many people tend to cuddle up with comfort food.  For this reason, it is especially important to feed stress-related cravings with healthy foods that help build the immune system.

*  The good news:  a healthy lifestyle - including diet - works well as preventative care for both men and women.  And the AHA urges prevention through choosing a diet with plenty of vegetables and fruits like oranges, that contain heart-healthy nutrients such as Vitamin C, folate, pectin, potassium and phytochemicals.

*  Studies show that eating 8 - 10 servings of fruits and vegetables lowers blood pressure readings comparable to that seen with the use of high-blood pressure medication.

*  Studies show that people who eat fruit such as oranges, lemons, tangerines, and other whole foods tend to eat less at subsequent meals, compared to people who eat "lighter, more calorie-dense foods"  such as chips, snack crackers, dessert or candy.

*  Following a balanced diet that includes fruit, along with regular exercise will help bring weight down without jeopardizing your health.

Fruit and Your Health - Part 5 - Watermelon

Info from LifeScript

The watermelon is a member of the Cucurbitaceae family and is related botanically to cucumber and squash, which are incidentally fruits, not vegetables.  It's thought to be a native to Africa, where this water-yielding fruit was commonly used by natives as a valuable means of carrying water.  Today there are more than 200 varieties grown around the world with 50 varieties making their home in the U.S.

Watermelons, like the tomato, is rich in carotenoid Lycepene, offering about 7.4 mg per one cup of fruit.  What might surprise you is that the watermelon actually has about 60% more lycopene than raw tomatoes (cooked tomatoes are more lycopene-rich).

Not only is watermelon rich in this cancer-fighting carotenoid, it's also a good source of vitamin C, potassium, fiber and even supplies a small amount of calcium.

Info from Caloriesin Watermelon/Nutrition and Health Facts

Watermelon's Good Points:

* very low in saturated fat

* no cholesterol

* very low in sodium

* high in potassium

*very high in vitamin A

* very high in vitamin C

Watermelon's Bad Points:

* very high in sugar