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Showing posts with label health food. Show all posts
Showing posts with label health food. Show all posts

Thursday, September 25, 2014

Healthy Living: Lentil Soup as a Body Scrubber



Lentils are considered a super food that does more for the body than most other food types combined. As a legume, lentils are one of the easiest beans to prepare and can go a long way in keeping your body fully stocked with energy producing fiber.  Cooking lentil soup allows the intake of natural nutrients along with a great way to satisfy hunger throughout the day. 

Lentils lower cholesterol and improve heart health (1).  The higher volumes of soluble fiber lower cholesterol and reduce risks of heart disease and stroke by scrubbing arteries. The soluble fiber develops a gel-like substance in the digestive tract and collects bile that contains cholesterol and pushes it out of the body (2). 

We know that protein is important for encouraging muscle strength. Lentils not only provide protein (18g per cup) but also stabilize blood sugar levels helping keep insulin from bouncing around (3). The slow release of nutrients and fuel acts as a buffer against quick shots of blood sugar that helps maintain weight.

Bowl 309 calories

Ingredients:

-2 cups of lentils
-4 cups vegetable or beef broth.
-1 medium diced onion
-4 cups water
-3 celery stalks sliced
-1 large diced tomato
-2 carrots sliced
-2 garlic cloves or garlic salt
-Black pepper and oregano to taste.

Directions:

-Soak lentils in water for 2 hours to soften and then drain.
-Stir lentils and all other ingredients in slow cooker. Cook on medium heat for 8 to 10 hours.

Sunday, September 21, 2014

Healthy Living: Stuffed Tomatoes to Complement Your Dish



You can eat right without losing the taste. Eating healthy sometimes requires adjusting our taste buds to food of higher nutritional value. Stuffed tomatoes is an excellent recipe that is full of nutrients that support your fitness goals, doesn’t require much time, and holds its natural tastes.

If you’re looking to make a simple side dish to complement your rice or sit in sizzle with your steak consider stuffed tomatoes. It is a low calorie option that doesn’t take much effort to prepare and complements a wide variety of pallets. This is a helpful recipe that improves on just about any dish you are planning to serve.  

It is beneficial to incorporate a healthy amount of tomato into your diet. Research has shown that the tomato protects against cardiovascular disease, ultraviolet light, osteoporosis, and cognitive dysfunction (Burton-Freeman & Reimers, 2011). It also acts like an antioxidant that removes harmful pollutants from the body. 

182 calories

Directions:

-Cut tops off of tomatoes and scoop out pulp.
-Use blender to chop olives, carrot, garlic clove, oregano and vegetable broth.
-Place pulp mix in frying pan and sauté with wine or vegetable broth. Cook a couple of minutes until tender. Let cool for a couple minutes.
-Mix in bread crumbs, parmesan cheese and basil.
-Stuff each tomato with the pulp mixture and replace tops.
-Put stuffed tomatoes in greased baking dish. Cook at 350 degrees for 15-20 minutes. 

Ingredients:

-         4 tomatoes
-         1 carrot
-         1 stick celery
-         1 onion
-         1 garlic clove or salt
-         Oregano
-         2 tsp olive oil
-         1 tbsp white win or vegetable broth
-         2/3 cup bread crumbs or healthier alternatives.
-         4table spoon parmesan cheese.
-         Basil 

Burton-freeman, B. & Reimers, K. (2011). Tomato consumption and health: emerging benefits. American Journal of Lifestyle Medicine, 5 (2).

Friday, September 12, 2014

Healthy Living: Simple Brown Rice and Chicken Soup



The famous music composer Ludwid van Beethoven once said, “Only the pure in heart can make a good soup”. On this particular day I must have been pure of heart as I was able to pull off a solid Brown Rice and Chicken Soup. No point in eating out of a can when you can make your own food in a manner that improves health and nutrition. 

The ingredients of this soup are low in fat while still packed full of helpful nutrients. Chicken is loaded with protein that improves bone strength, improves metabolism, and enhances skin health (1).  Brown rice is equally beneficial as it contains fiber, encourages weight loss, and is a natural anti-oxidant that removes pollution from the body (2). 

I would suggest using lean white meat chicken but either type will work fine. In my case, I had left over rotisserie chicken and it was going to become bad unless promptly put into sandwiches or used up in some other way.  A few slices of dark meat may have made its way into the recipe.
The soup is around 120 calories per serving with 19 grams of protein.  Nutritional stats can be found HERE

Ingredients:

-3 cups cubed chicken
-1 cup brown rice
-1/4 cup onions,
-2 garlic cloves
-3 cups mixed vegetables
-8 cups chicken broth

Directions:

-Sautee the onions and garlic.
-Put in all of the ingredients except the vegetables.
-Bring to a boil and simmer for 30 minutes.
-Add the vegetables and simmer for 10 minutes.

 

Thursday, September 4, 2014

Turkey Burgers as a High Protein Alternative to Beef



Turkey Burgers are health enthusiast’s choice for dinner when trying to build muscle and improve health. Turkey burgers are low in fat and high in protein while offering other protective benefits.  It isn’t traditional health food and offers a tasty alternative to non-meat varieties such as the vegie burger or the yuck tofu burger. Throwing a few of these patties on the grill next to your ground beef meat nourishes a healthy alternative for both yourself and anyone you invite to dinner. 

Regular ground beef hamburgers are 250-800 calories depending on the garnishments. Calories can be astronomical for fast food restaurants. Traditional hamburgers contain 17 grams of fat and a gram of carbs with 18 grams of protein. The turkey burger is less than 170 calories, 9 grams of fat, no carbs, and offers 19 grams of protein. 

Turkey contains healthy nutrients such as iron, zinc, potassium, B6, Niacin, amino acid tryptophan and selenium (1).  It helps lower your cholesterol levels and maintain stable insulin levels. Turkey has also been known to strengthen the immune system and acts as an antioxidant that removes bad chemicals from the body.

If you’re a fitness buff that plays a variety of sports or regularly frequents the gym you know the importance of recovery. The far majority opt for the supplements that replace nutrients and allow for faster muscle building. Turkey as an option improves upon the speed of recovery with protein and glycogen that become catalysts for muscle growth (2).

Like the ground beef burger, the health benefits of the turkey burger is enhanced or lowered by your dressings. Low fat cheese, ketchup, lettuce, tomatoes, and onions are solid and traditional choices.  The choice of bun will also make a big difference. Seek to avoid white bread buns and use whole grain buns instead. If you don’t have this available at your local grocery store try whole grain bread and transform your burger into a sandwich.