Making Healthy Food Choices

Vegetables, fruits, and grains are normally low in fat and have no cholesterol.  Most are great sources of dietary fiber, complex carbs, and vitamins.  The American Heart Association recommends that you eat foods that are high in complex carbs and fiber.

Below are some tips for making healthy food choices:

-  Coconut is high in saturated fat, while olives are high in monounsaturated fats and calories.  You should use these items sparingly to avoid getting too many calories from fat.

-  When vegetable grains are cooked, saturated fat or cholesterol is often added.  For example, egg yolks may be added to bread or even pasta.

-  Processed, canned, or preserved vegetables may also contain added sodium.  With some people, too much sodium (salt) may lead to high blood pressure. There are some food companies that are actually canning vegetables with less salt.  You can look for these in the market area or choose fresh and even frozen vegetables.

-  Nuts and seeds tend to be high in calories and fat, although a majority of the fat is polyunsaturated or monounsaturated.  There are some varieties, macadamia nuts for example, that are also high in saturated fat.

Foods that are high in soluble fiber are a great choice as well.  Examples include oat bran, oatmeal, beans, peas, rice bran, barley, and even apple pulp.  

Whenever you are looking for healthy food choices, always make sure you read the nutrition label or information about the food.  Plan your meals for the week. You can then determine what the food contains and how healthy it truly is for your body.  By taking your time and making your healthy food choices wisely, you'll have a lifetime to enjoy the foods that will take care of you.

Easy Tomato Basil Soup Recipe

On busy days when you find yourself longing for a quick meal, this tomato basil soup recipe is the answer. Fresh basil will lend a savory flavoring to this tomato-based recipe. In general, anything tomato benefits from the addition of a few leaves of basil. 

To make this soup, you will need the following ingredients:

• 3 tablespoons of olive oil
• 5 cloves of garlic, minced
• 5 pounds of fresh tomatoes, peeled, seeded, and finely chopped (alternatively, you may use 3 large cans of peeled plum tomatoes)
• 1 cup of fresh sweet basil leaves, julienned
• 5 cups of chicken or vegetable broth
• Salt and pepper

Here’s how: 

Heat olive oil in a medium saucepan. Sauté garlic. Add the tomatoes and cook for about 5 minutes. Add basil leaves and chicken or vegetable stock. Bring to a boil and let simmer for 30 to 40 minutes. Salt and pepper to taste. Serve hot or cold with your favorite bread. 

** Love vegan soup? This book has simple versions of 30 Italian soups that will always be vegan.

Can Apples Prevent Asthma?

Maintaining the an-apple-a-day habit is beneficial in many ways. Apples have been proven to protect people from cancer, heart disease, and arthritis. But did you know that apples can boost your lungs, too? 

Studies done in Singapore, Europe and North America have all pointed to a powerful antioxidant in apples which helps keep lungs strong and healthy. This antioxidant is known as quercetin. This phytochemical works by reducing inflammation in the airways, resulting to less wheezing and asthma.

Image by Rebekka D from Pixabay 

Quercetin is also found in onions. A research that observed men and women who consumed apples and onions regularly revealed that these people had less wheezing, asthma and bronchitis. Researchers now believe that even pregnant women who eat apples regularly may be able to protect their babies from developing asthma in childhood. 

It’s never too late to start eating apples on a regular basis. Older people who suffer from chronic, congested cough find that daily consumption of apples prevent them from developing emphysema later on. Experts believe that the antioxidants in apples repair damaged lung tissues.

So, as soon as symptoms of coughing and wheezing become apparent, eat apples. Remember to eat the whole apple and its skin. Apple peels are high in fiber and antioxidants. Wash the apple well before eating it to remove dirt and pesticides. 

Easy and Healthy Chickpea Puree

Chickpea is an Asiatic legume that derives its queer name from a phonetic adaptation of the original Latin Cicer and the French pois chiche. It does not have anything to do with young chickens at all! Chickpeas grow one or two to the pod and make a valuable source of calcium, potassium, sodium, iron, phosphorous, and protein. In dry form, chickpeas must be soaked in water overnight and then simmered for 3 hours, or until tender, before serving.

Image by djpresc16 from Pixabay 

Many dishes call for these cheap and nutritious legume, but the most popular of them all is probably the hummus or the chickpea puree. Here is a simple recipe for a version of the Middle Eastern hummus which you can use as zestful dip for bread or crackers (though you may end up eating it by the spoonful):

EASY CHICKPEA PUREE (HUMMUS)

Ingredients:

• 2 cups chickpeas, soaked and cooked
• 1/2 cup pure olive oil or sesame seed oil
• 1/3 cup fresh lemon juice
• 3 cloves garlic, finely chopped
• 1/2 teaspoon salt
• 1/2 cup roasted sesame tahini

Preparation:  Into a blender, put all ingredients except the chickpeas. Blend well. Slowly add the cooked chickpeas and blend until it becomes a smooth paste. If too thick, add a little water. If you have no blender, mash the chickpeas thoroughly and mix in the other ingredients until they arrive at a pasty consistency. Garnish with fresh cucumbers and tomatoes. Serve cold with flatbread or crackers.

More recipes from The Tahini Table: Go Beyond Hummus with 100 Recipes for Every Meal and in Between

Keep Your Lungs Healthy with Beta Carotene Boost

Beta carotene is one of many brightly colored compounds called carotenoids that make foods yellow and orange in color. Eating foods rich in beta carotene can help prevent oxidative damage that contributes to lung problems like chronic obstructive pulmonary disease or COPD.  Research studies conclude that people with the most beta carotene in their blood preserved more of their lung function over eight years. What’s more awesome, these people do not have to worry about immediate lung decline.

Image by RitaE from Pixabay 

To boost your beta carotene intake, consider adding these foods into your diet: spinach, kale, collards, pumpkin, butternut squash, sweet potato, apricot, mango, orange, carrot, tomato, cantaloupe, red pepper, papaya, watermelon.

To easily incorporate these super sources of beta carotene into your meals, try adding them into your favorite dishes. Grating raw carrots, for example, helps release beta carotene for easier absorption. You can prep the healthiest salad piled high with carrots, leafy greens, and other high-carotenoid foods. Use canola oil, balsamic vinegar, or olive oil to add fat to your beta carotene boosting meals.

Get more super salad recipes HERE.

Boosting your beta carotene isn’t as hard as you think. You won’t even have to bother eating foods you dislike as many of your favorites are already packed with it.

© Connie Luayon

10 Health Benefits of Green Tea

Green tea have been present since the ancient times. According to studies, compared to any other drink, green tea gives several benefits to health. The Chinese have the knowledge on how medicinal green tea can be of good use. It can be the answer to almost every ailment – from physical to mental or emotional problems. This has been the secret ingredient for a longer life passed down by the Chinese. Green tea has been helping numerous ailing people for almost 4,000 years now.

Drinking green tea is a traditional treatment. But even so, it’s paving its way into helping out a lot of people regarding their weight, diet and health. There are a lot of studies that show how green tea has inhibited or reduced the growing risk of cancer.

China’s health history was pretty much a breakthrough because of green tea.  It is considered as a very important historical plant that can from the leaves of the Camellia sinensis and is produced through special processing.

Good to try: Organic Japanese Sencha Green Tea | Numi Organic Jasmine Green Tea | Organic Matcha Green Tea Powder

What so special about green tea? The secret lies in catechin polyphenols which contains a very powerful antioxidant called epigallocatechin gallate (EGCE). This specialized antioxidant not only inhibits cells causing cancer but also kills them in the process without even harming adjacent healthy tissues. It has also been proven that green tea can be very effective in decreasing cholesterol levels and inhibiting  the abnormal accumulation of blood clots.

Aside from those mentioned above, here are some of the numerous benefits derived from green tea.

1. Researchers have claimed that green tea can be the reason for cancer prevention and even the treatment of disease.

2. Can be able to treat cardiovascular diseases and rheumatoid arthritis.

3. Reduces the risk of the effects of esophageal cancer.

4. Used traditionally to treat multiple sclerosis.

5. Treat immune function that is impaired.

6. Used to prevent having Parkinson’s and Alzheimer’s disease.

7. It is claimed through intensive research that daily consumption of green tea can prevent tooth decay. It is found out that green tea can fight and kill bacteria that are one of the leading causes of plaque.

8. It can result to decreased risk of heart attacks and heart diseases by reducing thrombosis formation.

9. Improves the ratio of good cholesterol against bad cholesterol.

10. Lastly, it is said to increase fat oxidation and metabolism inside the body. That is why it is used by many who wanted to lose weight without even compromising the health.

The difference of green tea apart from other Camellia Sinensis plant extracts is the way it is processed. Leaves of green tea are steamed or brewed that gives more reason for EGCG not to be oxidized. Black tea, on the other hand, is made through fermentation. The process of fermenting the leaves of black tea can covert EGCG into compounds that aren’t even close to the effectiveness of the original compounds found in green tea in terms of fighting and preventing numerous diseases.

What about caffeine in green tea?

Aside from its many advantages, green tea can have one slight so-called "disadvantage" and that is its caffeine content. Caffeine can cause a sleeping disorder that makes a person experience difficulty in sleeping which is also known as insomnia.

However, compared to coffee, green tea has less caffeine. With proper consumption, people can decrease the undesired caffeine content in their green tea.

Post-Workout Smoothie Recipe to Cleanse and Detox

You know that feeling right after you finish a workout, like you can take on the world? Sure your muscles might be taxed, but the gratification you feel for pushing yourself, for having a great yoga session, for beating your bestie at tennis — whatever it is — can't be bottled. But you can fill up a glass with goodness to make sure you don't let your workout go to waste. Fuel up with this fantastic hydrating post-workout smoothie packed with protein, fiber, antioxidants and a whole bunch of goodness that will help you give yourself a post-workout hug. Ready to blend? 

Ingredients:

• 8 ounces Harvest Bay Coconut Water
• 2 scoops of Epic Protein by Windy City Organics
• 1 T It's Moringa Green Superfood Powder
• 2 T Happy Hemp Seeds
• 1 T Rich Nature goji powder
• 1 banana
• Handful of kale

Instructions:

1. Blend all ingredients together
2. Pour into a Greenware disposable cup (made from 100% plants) for easy on-the-go transport.