Wednesday, January 05, 2011
Broccoli: You probably don't need any convincing that broccoli, the classic "good for you" vegetable, is a healthy choice. But one of the biggest changes in the government's new food pyramid is an increased emphasis on dark green vegetables---like broccoli and leafy greens such as spinach and kale. Most Americans need to double or triple their intake of dark green veggies.
Brown Rice: Part of the push to replace processed foods with whole grains means eating more brown rice instead of the white stuff you probably grew up on. Whole grains like brown rice include the bran and germ of the natural grain that are lost in processing to make white rice, which contains only the inner endosperm. A lot of good stuff gets lost in the bargain: Brown rice has almost 10 times as much phosphorus and potassium as white rice, for instance.
Brussels Sprouts: Another no-surprise inclusion, brussels sprouts may do your body even more good than you'd guess. A half-cup of brussels sprouts---only about four sprouts---delivers 235 micrograms of vitamin K, which is almost double what the average American gets in a whole day.
Canola Oil: Here's where substitution is really the key: Replacing butter, lard or other saturated fats with vegetable oils that contain monounsaturated and polyunsaturated fats can pay dividends for your heart. Canola oil is the very lowest in saturated fat, with other choices such as safflower and soybean oil close behind; the differences are small enough that you should pick whichever polyunsaturated oil you prefer. Olive oil has the highest proportion of monounsaturated fat and has earned heart-healthy labeling from the FDA, but it's not necessarily best. Let taste drive your choice: When you want flavor-free oil, go with polyunsaturated; when you want flavor, pick olive or peanut oils. Whichever you choose, remember that all fat contains 120 calories a tablespoon---so go easy, and don't add fat to your diet just to get more vegetable oil.
Cantaloupe: That orange color inside should clue you in that cantaloupe is a great source of beta-carotene---100% of your daily value in a single cup. Cantaloupe is no slouch in the vitamin C count, either, with 113% of daily needs per cup. Other melons such as honeydew are also good choices, though lower in both beta-carotene and vitamin C.
Cauliflower: Don't let the pasty white color fool you. Cauliflower is a cruciferous vegetable (meaning it's from the mustard family), just like broccoli and brussels sprouts. Compounds in cruciferous vegetables have been suggested as possible cancer protectors. In any case, cauliflower packs a nutritional punch, with 45% of your daily vitamin C in just half a cup.
Chicken Breasts: Boneless, skinless chicken breasts offer great convenience and a good way to get protein (half your daily value in a 3-ounce serving) without a lot of fat (3 grams total, including just one gram of saturated fat) or calories (140, only 18% of them from fat). Broil, bake or grill---don't fry---to keep chicken a smart choice.
Collard Greens: Another option in the dark-green vegetable category, collard greens are packed with vitamin A. You'll get 150% of your daily value of A in just a half-cup of cooked collard greens, plus 30% of your vitamin C and 15% of calcium.
Cranberry Juice: Studies suggest cranberry juice can help ward off urinary-tract infections and might even prevent periodontitis and gingivitis by keeping bacteria from adhering to your teeth and gums. It's also loaded with vitamin C. Look for juice that's artificially sweetened to avoid added sugar. (Note that cranberry juice can interact with the blood-thinning medication warfarin to cause bleeding.)
To be continued tomorrow.......
Tuesday, January 04, 2011
1. Acorn Squash: A source of lycopene, folate and vitamins A and C, winter squash of all sorts also gives you dietary fiber. Plus acorn squash is rich in potassium---almost 900 milligrams per cup.
2. Almonds: A good source of potassium, almonds, like other nuts, are low in saturated fat and high in unsaturated fats. But they're also high in calories, so substitute almonds for a snack that's high in trans- or saturated fat; otherwise the added calories offset any heart-healthy benefits. Almonds are also a source of riboflavin, magnesium and zinc.
3. Apples: You know what they say about keeping the doctor away? An apple a day may not be quite that powerful, but apples are a good source of fiber, and a medium-sized apple has only 80 calories. Red apples are among the fruits highest in quercetin, which researchers are studying for possible antioxidant benefits. But the antioxidants are concentrated in the skin, so don't peel before eating.
4. Apricots: A good source of vitamins A and C, apricots also are a way to get lycopene, which has been associated with cancer prevention in men.
5. Asparagus: With just 25 calories in eight medium-sized asparagus spears, you get 25% of your daily vitamin A and 15% of your vitamin C, plus essential folic acid.
6. Bananas: A good source of magnesium, which protects against bone loss and is associated with heart health, bananas are also packed with potassium. With 422 milligrams of potassium in one medium banana, you're getting almost 10% of the 4700 milligrams the Institute of Medicine says you need. Potassium helps lower blood pressure and reduces the risk of kidney stones and bone loss.
7. Barley: Looking for ways to get the whole-grain servings recommended in the new federal dietary guidelines? (Six to 13 servings of grains depending on your caloric intake, of which at least half should come from whole grains.) Try cooking up some barley---also a good source of iron and minerals---in place of white rice. But make sure you're buying whole-grain barley, not the "pearl" variety with the healthful outer husk removed. Whole grains have been associated with protection against heart disease and cancer, and may help control diabetes. Other good whole-grain choices of this type include bulgur, buckwheat groats (also known as kasha), millet and quinoa.
8. Beef Eye Of Round: While studies continue to suggest it's smart to limit your red-meat consumption, when you've got to have beef, eye of round is the leanest cut. A 3-oz. serving has nearly half your daily protein and just 160 calories. Beef is a good source of zinc and vitamin B6.
9. Blueberries: Blueberries may lower cholesterol levels. Blueberries are also a good source of vitamin K which may play a role in preventing osteoporosis and hardening of the arteries. Berries of all sorts are good choices too: Blackberries, for example, also deliver vitamin K, along with a quarter of your daily vitamin C in just a half-cup. If berries are out of season, try frozen berries blended into a smoothie.
10. Bran Flakes: Research shows that breakfast really is "the most important meal of the day," and bran flakes can get you off to a good start. You'll get lots of fiber and magnesium---plus many other nutrients if you pick a moderately fortified cereal. Remember to use skim or low-fat milk and to go easy on the sugar. Need a touch of sweetness? Top your bran flakes with some berries or other fruit.
Monday, January 03, 2011
Something to think about next time something upsets your day!!!!!
As you might remember, the head of one of the companies in side the World Trade Center survived 9/11
because his son started kindergarten that day.
Another fellow was alive because it was
his turn to bring donuts.
One woman was late because her
alarm clock didn't go off in time.
One was late because of being stuck on the NJ Turnpike
because of an auto accident.
One of them
missed his bus.
One spilled food on her clothes and had to take
time to change.
car wouldn't start.
get a taxi.
The one that struck me --- was the man
who put on a new pair of shoes that morning,
took the various means to get to work,
but before he got there, he developed
a blister on his foot. So he stopped at a drugstore to buy a Band-Aid.
That is why he is alive today......
Now when I am
stuck in traffic,
miss an elevator,
turn back to answer a ringing telephone,
All the little things that annoy me,
I think to myself,
this is exactly where
God wants me to be
at this very moment.
Next time your morning seems to be going wrong,
You can't seem to find the car keys,
you hit every traffic light,
don't get mad or frustrated,
it May be just that
God is at work watching over you.
May God continue to bless you with all those annoying little things and may you remember their possible purpose.
Being more patient with others and myself is one of my goals for 2011!!!
Sunday, January 02, 2011
This cracked me up..........No pun intended!!!
Charlie's wife, Lucy, had been after him for several weeks to paint the seat on their toilet. Finally, he got around to doing it while Lucy was out.
After finishing, he left to take care of another matter before she returned. She came in and undressed to take a shower. Before getting in the shower, she sat on the toilet. As she tried to stand up, she realized that the not-quite-dry epoxy paint had glued her to the toilet seat. About that time, Charlie got home and realized her predicament.
They both pushed and pulled without any success whatsoever. Finally, in desperation, Charlie undid the toilet seat bolts. Lucy wrapped a sheet around herself and Charlie drove her to the hospital emergency room.
The ER Doctor got her into a position where he could study how to free her (Try to get a mental picture of this.). Lucy tried to lighten the embarrassment of it all by saying, "Well, Doctor, I'll bet you've never seen anything like this before." The Doctor replied, "Actually, I've seen lots of them. I just never saw one mounted and framed."
Saturday, January 01, 2011
I would wish you a 2011 filled with Peace, Happiness, Joy, and Wonderful Health. If we have good health, the rest of our lives fall into place much easier. I hope that you have great success with all of your resolutions and that this is the year when you reach your ultimate goal.
Thank you to all of my friends who have encouraged me along my way. I appreciate it so very much.
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