Oats the Superfood

Oats are considered a Superfood because of its vast array of essential nutrients that are not only needed by the body but also boost overall health. Studies show that eating daily servings of oats not only lowers total cholesteral levels, but also reduces risk of developing heart disease. In addition to being ridh in heart healthy soluble fiber, oats offer a variety of other nutrients that boost health.

Bacon

Bacon is a great addition to many meals, used in moderation, it packs a very potent flavorful punch, and adds great taste and texture to many meals. It certainly isnt just for breakfast anymore, and now it has been moved into the sweet arena, lending to the "salt" and "savory" contrast with its counterpart- sweet. Bacon bits have been added to chocolate chip cookies, brownies, cakes, we have taken upon ourselves to dip it in semisweet chocolate and the results were unanymously thumbs up.

Bacon with its high content of fat, should be eaten in moderation, and shouldnt necessarily accompany a whole egg dish with toast and butter. A great alternative would be a boiled egg, or even an eggwhite omelette, with dry wholewheat toast or with a little jam.

Bacon is however an excellent source of protein, and protein is necessary f0r proper growth and mantainance of most body tissue.

canned Salmon

The American Heart Association reccomends that healthy adults eat atleast two four ounce servings fo fish such as salmon per week.
Salmon is a great source of protein and omega 3 fatty acids, which has shown to lower risk of coronary heart disease. Omega 3 has been found to lower blood preasure as well. There is also a high source of calcium, niacin, vitamin B, phosphorus and selenium in canned salmon.

Olives

Olives which are a fruit, are one of the healthiest foods one can eat. They are high in vitamin E, iron,copper, and fiber. These compounds provide a multitude of health benefits. They promote digestive health as well a lower cholesteral. Consuming olives also helps ward off colon cancer, heart attacks, strokes, and gastrointestinal disorders. They can aid in controlling conditions like asthma, arthritis and hot flashes, brought on by conditions such as menopause. There is so many ways to eat olives, beside right out of the jar. They are great in pasta, salads, sandwiches, burgers, eggs. pizza, bread spread...we also make a mean pasta sauce with walnuts. They are sure to add a burst of flavor to any dish.,

The Fresh Fruit and Vegetable Vs Frozen or Canned Debate

think fresh fruits and vegetables are always most nutritious? Think again. If you cant grow your own produce and eat it within hours of harvesting, canned and frozen vegetables can be every bit as nutritious as fresh ones, and in some cases even better. The American Diabetic Association weighed in on the fresh vs canned debate and released a statement in 2006, noting that canned fruits and vegetables are a good substitute for fresh produce and may sometimes be healthier. Fresh produce is nutritionally better when it is consumed within a few days of picking, canned produce and fruits is picked and canned at its peak, so even though the heating process destroys some vitamins, the majority of nutrients remain.
Fewer then 1/3 of adults consume the daily recommended amounts of fresh fruits and vegetables, there is a misconception if it isnt fresh, it doesnt count, and that simply isnt true. People living in Food Deserts need to be encouraged to eat more fruits and vegetables, and if they only have access to canned vegetables, they need to be purchaed and consumed.

wholly guacamoley!

 As I reviewed my food intake for the day (Sparkpeople.com) I commented ... i think I've had alot of avocado today - is that bad.  THEN I LOGGED OUT OF sparkpeople.com and went to my MSN homepage... article of the hour for me... health benefits of avocado - funny how sometimes God sends you messages in the funniest ways :-).  Anyway, here's a fun article I just read.  (if you click on the title wholly guacamoley you will go to the original article ... give credit where credit is due!).

10 Health Benefits of Avocados


Here are ten reasons to do just like I do and eat an avocado a day:

Prostate Cancer Prevention
Avocados have been shown to inhibit the growth of prostate cancer. (reference)

Oral Cancer Defense
Research has shown that certain compounds in avocados are able to seek out pre-cancerous and cancerous oral cancer cells and destroy them without harming healthy cells. (ref)

Breast Cancer Protection
Avocado, like olive oil, is high in oleic acid, which has been shown to prevent breast cancer in numerous studies. (ref)

Eye Health
Avocados have more of the carotenoid lutein than any other commonly consumed fruit. Lutein protects against macular degeneration and cataracts, two disabling age-related eye diseases. (ref)

Lower Cholesterol
Avocados are high in beta-sitosterol, a compound that has been shown to lower cholesterol levels. In one study, 45 volunteers experienced an average drop in cholesterol of 17% after eating avocados for only one week. (ref)

Heart Health
One cup of avocado has 23% of the recommended daily value of folate. Studies show that people who eat diets rich in folate have a much lower incidence of heart disease than those who don't. The vitamin E, monounsaturated fats, and glutathione in avocado are also great for your heart. (ref)

Stroke Prevention
The high levels of folate in avocado are also protective against strokes. People who eat diets rich in folate have a much lower risk of stroke than those who don't. (ref)

Better Nutrient Absorption
Research has found that certain nutrients are absorbed better when eaten with avocado. In one study, when participants ate a salad containing avocados, they absorbed five times the amount of carotenoids (a group of nutrients that includes lycopene and beta carotene) than those who didn't include avocados. (ref)

Glutathione Source
Avocados are an excellent source of glutathione, an important antioxidant that researchers say is important in preventing aging, cancer, and heart disease. (ref)

Vitamin E Powerhouse
Avocados are the best fruit source of vitamin E, an essential vitamin that protects against many diseases and helps maintains overall health. (ref)

WOW... who (other than this author) knew!

Black Olive Diced Tomato Fritata $ 4.48

Yippee!! another egg dish! Seriously, I could probably do 365 days of egg dishes- no joke. There are just so many ways to prepare eggs: scrambled, fried, boiled, poached, sunny side up, over easy, in an omelette, quiche, strata, list goes on and on and on. The nutrition in eggs is incredible(all you old timers- do you remember "the incredible edible egg" compaign?) Eggs contain a high quality protein, iron, and zinc. For 70 calories per egg, eggs play a big role in weight management, muscle strength, and healthy pregnancies. Egg also cantain Vitamin A and Vitamin E. Vitamin A aids in vision and general cell growth, which aids in healthy skin, and Vitamin E, which is an antioxident that works well with vitamin C and selenium to prevent damage to the body from free radicals. For less then a .25 a day, so many nutrients can be consumed by cracking open the little white gem!
As I said, there are so many ways to consume and prepare eggs, I happen to love Fritatas because they are so easy. they are essentially like an omelette, except they are open faced and not folded over in the cooking process. So basically, I just throw everything I want in my fritata in a bowl, mix well and cook it up in a pan.
Today Im going for my favorite pizza topping- black olives, tomato, and mozarella fritata

you will need 4 eggs .44
1/2 lowfat milk .15
1 can diced tomato, drained $1.69
1 cup black olives $1.15
1/2 cup mozarella .65
salt and pepper
2 tsp oil(canola or olive oil).40

mix all ingredient in bowl(except for oil)
heat oil in skillet on medium
add mixture, with spatula move around tomatos and olives so they are even through out the fritata
slightly move the fry pan so the egg cooks evenly too.
as the egg gets cooked, the liquid will become less and less
for last 2 minutes, put lid on the fritata to ensure egg is cooked thoroughly.

Convenient Store Cooking

23 Million Americans live in what are known as Food Deserts. Food Deserts are essentially nutritional wastelands that lack reasonable, affordable acess to grocery stores. They exist in primarily rural and urban parts of the country but can be found just about anywhere. People that live in these "deserts" are forced to stock their cabinets with food from convenience stores. Michele Obamas " Lets Move" campaign to stop childhood obesity, has set a goal to eliminate food deserts entirely w/in 7 years. In the meantime what are people to do who live in these deserts? It has been proven over and over again we are a product of what we put in our bodies, and we owe it to ourselves and our families to provide healthy balanced meals. I am a firm believer that if a bit of effort is made, there is enough healthy options at convenient stores that cooking and eating healthy is entirely possible. We have allready starting incorporating "Walgreens" recipes into our blog, and we are going to take it a step further and cook and eat the entire week from the products on the shelves and refrigerator/freezers of Walgreens. We allready planned the menu, and I clipped all my coupons, so I am off(walking, I might add) to my local convenience store which is less then a mile a way.

BLUEBERRIES THE SUPER SUPER FOOD!

My family would think I am the nicest mom and aunt because I give them fruit smoothies every time they ask for one, or even when they dont ask. Lucky for me and them, most of them prefer fruit smoothies over icecream or chocolate. The reason I am happy for that is because fruit is so healthy. My favorite fruit to serve alone, or in a smoothie is the little purple one- blueberries.
All berries are loaded with nutrients, but blueberries seem to be superseeding them in all departments.
They are rich in vitamins A,C, and E and betacarotene, as well as rich in minerals, potassium, manganese, magnesium. They are very high in fiber and low in saturated fat, cholesteral and sodium. However this is the tip of the iceberg, for recent studies tell us that of all the fresh fruit and vegetables, blueberries provide the most health protecting antioxidents. Those valuable elements which prevent cancer causing cell damage and may also limit the changes wrought on by age related diseases.
That little purple ball may be tiny, but it packs a big punch of health benefits, to all age groups

Bean Beans the more you eat, the Healthier you are!!

I have always been a fan of beans, do I eat them everyday, or even every week? no, But I think I am going to start! This little legume packs a big, big punch. Beans are lowfat, high in fiber, and provide a high quality magnesium, iron and folate.
The beans have twice as much iron as beef. Maintaining a high level of iron, ensures a stable supply of hemoglobin,and this carries energizing oxygen to every cell of the body.
Beans are also loaded with thiamine which is essential for high mental performance.
Because they are high in fiber, they help cut cholesteral.

Our recipe this week includes them in a pasta dish, but they would be great baked with chicken or fish, in a vegetbale soup, or even on a green salad.

Yes indeed, Walnuts are a super Nut!

As long as I live, I will never feel guilty about eating nuts. There isnt a nut out there, that isnt loaded with nutrition, whether it be tons of vitamins, fiber, antioxidants, and more.
Walnuts are no different, infact, they top the chart in nutrition. Aside from every bite of nut packing in loads of Vitamin A, B(thiamine)fiber, protein(which is instrumental in muscle building,) there are so many more benefits to the little dynamo Nut.
The one nutrient that stands out the most is Omega 3 Fatty Acids. They have many health benefits, including aiding cardiovascular protection, assisting in better mental function, and aiding against inflamitory arthritis. Walnuts also aids in prevention against diseases like eczema, and psoriasis.
Walnuts also contain an antioxident compound that helps support the immune system and contains several anticancer properties. Anyone, like myself, that has seen the pain and horrific suffering that cancer can cause, would encourage everyone to induldge in this tiny powerful treat.
So to respond to Kims post in agreement, the walnut pesto may appear rich and or heavy, but truly a little of it goes a long way, it coats the patsa very well, and with the olive oil and spinach, also both containing omega 3's, among many other nutrients, the whole meal is gift for our bodies. I am looking oh so forward to my walnut pesto pasta meal.