Archive | March, 2012

Food of The Week: Broccoli

27 Mar

Broccoli, a cruciferous vegetable, is known for it’s anticancer properties. It is very high in vitamins C, K and A, fiber and folate. Other nutrients present are calcium, potassium, magnesium and protein.

Broccoli contains many antioxidants and phytochemicals. Three of the most important are:

  • Isothiocyanates: Inhibit tumor growth and neutralize carcinogens
  • Indoles: Stimulate detoxification, protect DNA and increase “good” estrogen metabolites- protecting against breast cancer
  • Sulforaphane: Help fight carcinogens, reduce risk of prostate cancer.

The best way to eat broccoli is raw or by lightly sautéing. Steaming or thoroughly cooking reduces the nutrients present.

Food and Mood

22 Mar

A recent article published by the Canadian Journal of Psychiatry, reports a clear link between food and mood.

It was reported that: the higher the levels of nutrients in the diet, the better mental health. People with mood disorders were found to do better when eating a healthy diet.

Dr. Kaplan says in an interview with Medscape Medical News:

“Doctors should consider counseling their patients to eat unprocessed, natural, healthy foods and refer them to a nutrition professional if specialized dietary consultation is needed.”

Remember… Eat Healthy, Be Happy!

White Rice Consumption and Type 2 Diabetes

21 Mar

An recently published article, reports that white rice consumption significantly increases the risk for type 2 diabetes.

This is due to the high glycemic index of white rice, due to processing (where fiber and nutrients are stripped).

What can you do?

Order brown rice instead of white rice at restaurants. Limit your consumption of pastas, breads and flour. Choose brown rice and whole grains. Whole grains have fiber, which help control blood sugar.

Remember… Eat Healthy, Be Happy!

Food of The Week: Lentils

20 Mar

Lentils are small grains, easy to digest and high in vitamins B, C, K, folate, fiber, protein iron, magnesium, zinc and selenium.

Due to their high fiber content, they help control blood sugarlower cholesterol levels and prevent colon cancer. They are recommended for pregnant women. 

Unlike beans and other grains, lentils don’t need to be presoaked, so they are a fast dish to prepare. 

Lentil Soup

(Serves 4)

  • 1 cup green or brown lentils
  • 1/2 onion thinly sliced
  • 1 clove garlic
  • 1 tomato, chopped
  • 2 carrots, thinly sliced
  • 2 stalks celery, thinly sliced
  • 2 tablespoons olive oil
  • 4 cups water
  • salt and pepper

In a pot, add olive oil and heat. Add onion, garlic, carrots and celery, cook for about 5 minutes or until onion is soft, then add lentils and tomato, cook together for a few minutes, add water, salt and pepper. Bring to a boil, reduce heat to medium and simmer until lentils are cooked (about 20 minutes). Enjoy.

Remember… Eat Healthy, Be Happy!

Fiber = Healthy Digestive System and More!

19 Mar

Fiber is a great supplement, specially now that so many people are  consuming the SAD diet (Standard American Diet), a diet that lacks fiber and many other nutrients.

Fiber is great for stabilizing blood sugar, it helps lower cholesterol, it prevents colon cancer, hemorrhoids, constipation, alleviates irritable bowel syndrome symptoms and studies show it may even help people lose weight!

In addition to taking a supplement make sure you include foods to your diet, which are high in fiber:

  • Whole grains
  • Fruits
  • Vegetables
  • Nuts
  • Brown rice
  • Seeds
  • Lentils
  • Beans

Remember… Eat Healthy, Be Happy!

Food of the Week: Goji Berries

16 Mar

Goji Berries have been used in China and Tibet for hundreds of years. Outside of these countries they are only available in their dried state. They are rich in vitamins B, C, E, beta carotene, folate, calcium, iron, potassium, zinc, fiber and omega 3 and 6.

Goji berries have phytochemicals that enhance immunity, have antileukemia and anticancer properties as well as protection from atherosclerosis and diabetes.

I love to eat them by mixing them with cashew nuts or almonds.

Remember… Eat Healthy, Be Happy!

Soda and Coronary Heart Disease

15 Mar

A recent study reported by Dr. Lawrence de Koning from the Children’s Hospital in Boston Massachusetts, states that sugary drinks are associated with an increased risk for coronary heart disease (CHD).

Even just one can of soda per day is associated with a 20% increased risk. Diet drinks were not associated with CHD but have been found to be linked to weight gain and metabolic diseases.

Just yesterday, I read an ad on a bus that I found very interesting, it was by Choose Health LA and it says:

“You wouldn’t eat 22 packets of sugar. Why are you drinking them?”

Remember… Eat healthy, be happy!