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PERSISTENCEMIMI Posts: 11,431
6/5/12 5:40 P

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PERSISTENCEMIMI Posts: 11,431
7/19/10 2:17 P

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PERSISTENCEMIMI Posts: 11,431
1/27/10 6:17 A

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PERSISTENCEMIMI Posts: 11,431
10/21/09 8:16 A

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PERSISTENCEMIMI Posts: 11,431
5/27/09 6:34 P

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emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

Fantastic, Not so Ordinary Picnic Salad

I went today to a picnic party, and someone made a wonderful salad. Not so ordinary.

Everything in the salad was RAW. No Dressing!!!

INGREDIENTS

Broccoli
Carrots
Cauliflower
Cucumbers
Mushrooms
Radishes
Spinach

raw almonds

Apples
Pineapple
Strawberries

NO DRESSING! And it was delicious!

DIRECTIONS

Mix all and serve. Refrigerate leftovers.




Edited by: PERSISTENCEMIMI at: 9/29/2012 (23:47)
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PERSISTENCEMIMI Posts: 11,431
2/26/09 8:13 P

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Did you know that quinoa is the only whole-grain that is full vegetarian protein.


Quinoa porridge
Note! I've only made this recipe. I LOVE it! I'll make it again and again.
emoticon

allrecipes.com/recipe/quinoa-porridg
e/


*************************************

Quinoa pudding from allrecipes
5 Points+ per serving

allrecipes.com/recipe/quinoa-pudding
/


****************************************
******************
Warm and nutty cinnamon quinoa recipe

www.101cookbooks.com/archives/warm-a
nd
-nutty-cinnamon-quinoa-recipe.html


****************************************
******

Quick and easy quinoa chocolate recipe

www.ridiculouslyhealthy.com/recipes/
qu
ick-easy-chocolate-quinoa-breakfast-R>dessert/







Edited by: PERSISTENCEMIMI at: 6/29/2012 (17:34)
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PERSISTENCEMIMI Posts: 11,431
7/19/08 12:13 P

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Posted by Barbara (BBTHOM1)
Thank you!

Over 100 Super Foods for Super You
What a great list!!!

www.sparkpeople.com/resource/nutriti
on
_articles.asp?id=307



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PERSISTENCEMIMI Posts: 11,431
7/4/08 2:39 P

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PERSISTENCEMIMI Posts: 11,431
11/7/07 2:39 P

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GOODOOBEE

Please click on General Team Discussion Forum and scroll down to the food category called FISH TWICE A WEEK.
You'll find there about 7 great salmon recipes.

Enjoy

Mimi


Edited by: PERSISTENCEMIMI at: 11/7/2007 (15:15)
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GOODOOBEE's Photo GOODOOBEE Posts: 59
11/7/07 1:59 P

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Anybody have good Salmon recipes?

Helen

Baby steps


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PERSISTENCEMIMI Posts: 11,431
6/25/07 4:46 P

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AZTEC SALAD

Contributed By: Helen
Low Sodium
High Fiber

8 servings
3 WW points per serving

Very tasty!

Ingredients

2 15-ounce Cans black beans (drained and rinsed)
1/2 cup Finely chopped red onion
1 Green Bell pepper, seeded and diced
1 Red or yellow Bell pepper, seeded and diced
2 cups Corn kernals (drained and rinsed)
2 Tomatoes, diced
3/4 cups Chopped fresh cilantro

DRESSING:

2 tbsp Seasoned Rice vinegar
2 tbsp Apple Cider vinegar
2 Garlic cloves, minced
1 Lemon or Lime, juiced
2 tsp Ground cumin
1 tsp Corrainder
1/2 tsp Crushed red pepper

Preparation
Mix the dressing and set aside.


Combine all the other ingredients together. Add the dressing and stir until all the vegetables are coated. Serve chilled.

Nutrient Information
200 Calories
1g Total Fat
0.2g Saturated Fat
0.4g Polyunsaturated Fat
39g Carbohydrates
11.5g Protein
11mg sodium
11.5g Fiber



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PERSISTENCEMIMI Posts: 11,431
6/21/07 7:33 A

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SUPERFOOD FOODS

Wild Oats

Discover the delicious difference when you enjoy powerful superfoods that are packed with nutrients to fight off disease, boost your energy and keep you healthy. Choose from our wide selection of the finest organic and all-natural superfoods, and see how super your life can be!

Back to Superfoods – Super You!

APPLES

Each crisp, juicy apple provides five grams of fiber and an abundance of antioxidants, which may support cardiovascular health. Enjoy baked with cinnamon and granola or sliced into wedges.

berries
Whether you choose blueberries, cranberries, blackberries, raspberries or strawberries, your body benefits from these nutrition-packed gems. Deliciously tangy and sweet, berries contain antioxidant compounds called anthocyanins that reduce free-radicals in the body, which may help to slow the aging process.

CINNAMON

A USDA study shows that consuming a half teaspoon of cinnamon per day may significantly lower blood sugar in people with type 2 diabetes, as well as reduce triglyceride, LDL cholesterol, and total cholesterol levels. Sweet!

CITRUS

Citrus fruits, such as oranges, grapefruits and tangerines, contain flavonoids that are unique to the citrus family Naringin produced in grapefruits and hesperidin found in oranges are both powerful antioxidants. Sweet, juicy and versatile, citrus fruits are high in vitamin C, folic acid and potassium

CRUCIFIROUS VEGETABLES

Vibrant and crisp, broccoli, kale, cabbage and Brussels sprouts are members of the Brassica oleracea italica family. Named for their resemblance to a Greek cross, cruciferous vegetables not only taste great steamed and sautéed, they are also a good source of dietary fiber and complex carbohydrates. Some studies show that low-fat diets rich in fruits and vegetables may reduce the risk of some types of cancer.

EGGS

Simply folded into an omelet or whipped into a grand soufflé, eggs (especially egg whites) provide an inexpensive source of high-quality protein. Eggs are not only low in carbohydrates and sodium, but they contain lutein and zeaxanthin, antioxidants that support eye health. Whether you prefer brown or white eggs, be kind to your fine-feathered friends and always choose cage-free, organic eggs.

GREEN FOODS

It’s easy being green! Wheat grass, spirulina, chlorella and barley grass add extra bounce to your step.Not quite familiar with green foods? These concentrated,powerful supplements are rich in protein and burst with carotenoids, chlorophyll, vitamins, minerals and essential fatty acids. Support your health every day with the healthy nutrients of green food supplements.

GREEN LEAFY VEGETABLES

Spinach, kale, Swiss chard and romaine lettuce each contain beta-carotene, lutein and zeaxanthin that work together to support overall health. As good sources of vitamin B and minerals, adding a wide variety of leafy greens to your plate, every day, ensures that you will reap their healthy benefits.

HERBS AND SPICE

Spice up your life! Studies show that common herbs and spices, such as sage and rosemary, are rich in antioxidants and may support healthy digestive function and the nervous system. About a teaspoon per day added to your favorite recipes is all it takes!

HONEY

The buzz about honey is true! Full of B-complex vitamins, amino acids and enzymes, raw honey is tasty and a great substitute for refined sugars. Enjoy swirled into tea or drizzled over oatmeal.

KIWIFRUIT

One petite kiwifruit packs as much vitamin C as an orange. Since we are unable to create vitamin C in our bodies, it is important to replenish this essential vitamin each day. Enjoy kiwifruit in smoothies and fruit salads.

LEGUMS

Beans and lentils, members of the legume family, are an excellent source of hearty, low-fat plant protein. Simmered in soups or blended into tangy spreads, legumes are a versatile and delicious introduction to superfoods. Soluble fiber from beans and lentils, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. A serving of legumes provides at least four grams of soluble fiber.

NUTS & SEEDS

Roasted, toasted or raw, nuts and seeds are a delicious source of protein and fiber. A tasty snack, nuts and seeds pack a nutritious punch with heart-healthy monosaturated oils, vitamins and minerals. The lignans in seeds have been demonstrated to reduce cholesterol levels, and scientific evidence suggests, but does not prove, that eating one and a half ounces per day of most nuts, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.

OATS

Stick-to-your-ribs nutrition! Simmered into a warm cereal, oatmeal provides a good source of complex carbohydrates. Soluble fiber from foods, such as oats, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. A half-cup serving of oats supplies about nine grams of fiber.

OLIVES & OLIVE OIL

Rich and fruity, olive oil stands out as a culinary staple in mediterranean cultures. A good source of monounsaturated fat, adding two tablespoons of olive oil per day to your diet may support cardiovascular health. Favolosamente!

OMEGA - 3 FISH

Cold-water fish like wild salmon, tuna and trout contain beneficial omega-3 fatty acids. Supportive, but not conclusive research shows that consumption of EPA and DHA omega-3fatty acids may reduce the risk of coronary heart disease. While amounts may vary by species, origin and season, one serving of omega fish provides at least 0.5 grams of EPA and DHA omega-3 fatty acids. There’s nothing fishy about that!

ORANGE VEGGIES

More beta is better! Vibrant orange vegetables, such as pumpkins, butternut squash, sweet potatoes and carrots contain high levels of beta-carotene. A beneficial nutrient found in fruits and vegetables, beta-carotene is converted into vitamin A, giving the body an antioxidant boost. Cooking vegetables also makes the nutrients easier to absorb. Enjoy roasted acorn squash or lightly steamed carrots.

POMEGRANATES

Rich in powerful, free-radical fighting antioxidants called polyphenols, an eight-ounce serving of pomegranate juice enjoyed daily may support normal levels of cholesterol and healthy coronary artery function.

SOY

Somewhat of a miracle bean,soy’s superstar status stemsfromitsculinaryadaptability and health properties. According to the FDA, adding 25 grams of soy protein each day, to a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. Versatile and delicious, enjoy soy in its many forms including tofu, tempeh, miso, edamame and soymilk.

TEA

Sip your way to good health with a calming cup of tea. True teas, whether they are green, white, black or oolong, originate from the Camellia sinensis plant. Processing techniques differentiate each type of tea. With beneficial levels of flavonoids and only two calories per cup, drinking tea is a great way to support overall health.

TOMATOES

Naturally delicious and full of nutrients, tomatoes contain an abundance of lycopene, a health-promoting plant pigment. Lycopene not only gives tomatoes their ruby red color, it also helps support immune function and prostate health. Cooked tomatoes found in pasta sauce, salsa and tomato paste enhance the absorption of lycopene into your system.

TURKEY

A lean, mean energy machine! Versatile and low-fat, turkey breast is an excellent protein choice. Juicy, delicious and rich in zinc, turkey is best enjoyed in soups, salads and sandwiches.

WHOLE GRAINS

Rich in complex carbohydrates, whole grains add beneficial phytonutrients, fiber, vitamins and minerals to your diet. Packed with nutrition, the germ or “heart” of the kernel adds essential B-vitamins, iron and zinc to your plate. Diets rich in whole-grain, plant-based foods may reduce the risk of heart disease and some cancers.

YOGURT AND KEFIRyogurt and kefir
Creamy and cool, cultured dairy products, such as yogurt, kefir and buttermilk, contain probiotics. Also known as “friendly bacteria,” probiotics support the intestinal tract and the immune system. Maintain the overall health of your immune system and enjoy a cup of fruit yogurt, savor a tangy raspberry kefir or stir buttermilk into roasted garlic mashed potatoes.


I'll celebrate 10 years of maintenance on July 2nd, 2014!

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PERSISTENCEMIMI Posts: 11,431
6/10/07 9:47 A

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BORANI - SPINACH YOGURT SALAD

This super easy recipe for spinach and yogurt salad, is tasty and presents a lot of flavor. Borani makes a great snack or appetizer.

INGREDIENTS:

1/2 lb fresh or frozen spinach, washed and drained
2 tablespoons lemon juice
1 cup fat free plain yogurt (Fage yogurt is great)
1/4 teaspoon salt
1 teaspoon finely chopped onion
1/4 teaspoon pepper

PREPARATION:

1. In a small saucepan, bring fresh spinach to a boil. Reduce heat to low and allow to cook for 10 minutes. If using frozen spinach, follow package directions.
Drain spinach and allow to cool for 15 minutes.
2. Chop into very small pieces. Places pieces in a piece of cheesecloth or heavy duty paper towel and squeeze out excess water.
3. In a bowl, combine spinach, lemon juice, salt, pepper, and onions. Add yogurt and fold in with other ingredients.

Refrigerate and serve well chilled.


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PERSISTENCEMIMI Posts: 11,431
6/6/07 12:39 P

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Courtesy of Lisa

SUMMER TOFU/BERRY SMOOTHIE


Core Recipe
Servings | 1
Preparation Time | 7 min
Cooking Time | 0 min
Level of Difficulty | Easy

beverages | To get a jump start on busy mornings, refrigerate these smoothie ingredients in a blender pitcher the night before. All you have to do in the morning is blend them!

Ingredients
4 oz soft tofu, or silken tofu
1/2 cup fat-free skim milk
1 cups strawberries, hulled
1/2 cup blueberries
Instructions
1. Combine all ingredients in a blender; blend until smooth.


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PERSISTENCEMIMI Posts: 11,431
5/22/07 11:21 A

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Fruit-and-Honey Spinach Salad

8 cups fresh spinach leaves
2 cups cantaloupe balls
1 1/2 cups halved strawberries
Combine above ingredients in a large bowl.
Toss gently.
2T seedless raspberry jam
2T raspberry wine vinegar
1T honey
2t olive oil
Stir the dressing ingredients together with a whisk until well blended.
1/4 cup chopped macadamia nuts
Drizzle dressing over salad; toss well. Sprinkle with chopped nuts.

Makes 6 servings at 2pts each
from WW Simple Goodness Cookbook



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PERSISTENCEMIMI Posts: 11,431
5/20/07 10:14 P

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Apple Berry Mock-Cobbler
----------------------------------------
----------------------------------------
2 apples, cored and diced (leave skin on)
1 or 1 1/2 c. frozen blackberries or berry melange (no sugar added)
3/4 c. steel cut oats
1/2 c. water
2 tsp. sunflower oil (or other Core healthy oil)
cooking spray

Spray a 9x9 or 9x11 baking dish. Place apples in dish. Add frozen berries. Sprinkle oats evenly over fruit. Drizzle with oil. Add water. Cover and bake at 400 for 20 min. Uncover and stir well to moisten the oats and blend all juices. Re-cover and continue baking until desired texture. The oats will form a yummy thick mixture with the juices from the fruit.

Serve with FF Cool Whip or use that frother!


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PERSISTENCEMIMI Posts: 11,431
5/20/07 5:05 P

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YOGURT is a Superfood
Serves 1

COFFEE FLAVORED YOGURT

Ingredients:

1 cup fat free plain yogurt
1 TBSP instant coffee (or to taste)
2 TBSP Splenda (optional or to taste)
Instructions:

Add all ingredients to a 2 cup refrigerator-safe dish.
Blend well.
Eat or refirgerate overnight.
Adapted from Weight Watcher’s message boards.


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PERSISTENCEMIMI Posts: 11,431
5/17/07 2:06 P

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According to Dr. Steven Pratt, in his SUPERB book "SuperFoods RX.

Super Food: SOY

Special Power: Studies suggest soy can help reduce the risk of breast cancer, osteoporosis and heart disease as well as minimize "hot flashes."
Sneak-it-in strategies: Toss tofu into a stir-fry; crumble soy protein into pasta sauce; snack on yummy roasted or boiled soybeans; lighten your coffee with soy milk.

Super Food: TUNA

Special Power: The omega-3 fatty acids in tuna, salmon and other "fatty" fishes have been shown to help lower LDL - or "bad " - cholesterol levels and minimize menstrual cramps.
Sneak-it-in strategies: Toss canned tuna into a bowl of pasta; add it to a salad; put cubed tuna steaks and veggies onto skewers and grill.

Super Food: SKIM MILK

Special Power: Low-fat dairy products (think skim milk, low-fat yogurt and low-fat cheese) are rich in calcium, important for building strong bones, teeth and muscles; they also contain potassium, which helps control blood pressure.
Sneak-it-in strategies: Drink a "skim" café latte instead of black coffee; add to a smoothie instead of juice.

Super Food: CARROTS

Special Power: Bugs Bunny is no dummy: The beta-carotene in carrots is excellent for your eyes, helps keep your arteries clear, and may prevent tumors from growing.
Sneak-it-in strategies: Snack on carrots sticks; add to canned soups; shred and add to sandwiches.

Super Food: BLUBERRIES

Special Power: Deep red, purple or blue foods (think blueberries, cherries, strawberries, red cabbage, beets, raspberries, cranberries and purple grapes) contain phytonutrients called anthocyanins, which have been linked to lower heart disease and cancer risk.
Sneak-it-in strategies: Add to a smoothie; sprinkle over cereal or waffles; toss into a salad topped with raspberry vinaigrette.

Super Food: AVOCADOS

Special Power: Yes, they're high in fat, but it's the "good," monounsaturated kind (meaning it won't clog your arteries). In fact, new research shows that avocados may protect against heart disease by lowering your LDL levels. Monounsaturated fats also help make your skin softer and your hair shinier.
Sneak-it-in strategies: Add slices to a veggie sandwich; stir cubes into chicken and rice soup; dip baked tortilla chips into fresh guacamole.

Super Food: SPINACH

Special Power: Spinach and other dark, leafy greens are rich in bone-fortifying calcium; folic acid, which may help protect against heart disease and birth defects; and vitamin K, a nutrient necessary for proper blood clotting.
Sneak-it-in strategies: Stack onto sandwiches instead of lettuce; stir into hot soups; sauté with onion and use to top a baked potato.

Super Food: KIWI

Special Power: One kiwi contains more vitamin C than an orange; it's also a good source of potassium, which helps keep your muscles functioning properly.
Sneak-it-in strategies: Cut in half and eat with a spoon; add slices to a bowl of cereal; use to spruce up a citrus salad.

Super Food: GARLIC

Special Power: Eating half a clove daily can help guard against cancer; some studies suggest it may also lower cholesterol levels.
Sneak-it-in strategies: Sauté chopped garlic and green beans in olive oil; rub toasted bread with a garlic clove, then top with tomatoes, onion and garlic to make bruschetta; poke holes in a chicken breast and fill with bits of garlic to flavor meat while cooking.

Super Food: BROCCOLI

Special Power: This cruciferous vegetable is packed with cancer-fighting nutrients such as beta-carotene, vitamin C, nitrogen compounds and sulforaphane.
Sneak-it-in strategies: Sprinkle finely chopped florets on pasta, rich, soup, salads or eggs; steam lightly and place in whole wheat pitas with hummus.


Most fruits and vegetables are super foods, but the ones that stand out are:

BERRIES

Blueberries contain the powerful anti-oxidant anthocyanin. These natural pigments have been shown to lower cholesterol, prevent blood clotting and protect body cells.

ORANGES

Oranges are a natural anti-cancer inhibitor. Not only are they an excellent source of Vitamin C, but the Vitamin C in them helps to make collagen. Collagen is essential for healthy skin. Grapefruit is great too, as it has a natural fibre which helps to reduce cholesterol and this can help against atherosclerosis (a disease which blocks the arteries).

BROCCOLI

As much as you may hate it, it is an awesome food, packed with an array of antioxidants, packed with Vitamin C and beta-carotene, folate and Vitamin E. It is rich in chromium, which helps to regulate blood sugar levels. Best eaten slightly raw.

CARROTS

High in Vitamins A and C, with good dietary fibre, carrots are fabulous in fighting disease, especially ageing diseases. Eating a carrot every day helps lower blood cholesterol by up to 10 percent. Beta-carotene in carrots help fight disease; those who have low levels of beta-carotene in their blood are more likely to suffer a stroke or heart attack when they're older.

TOMATO

Tomatoes are a rich source of lycopene which forms the red pigment to produce their colour. Recent studies and research suggest that it is this pigment and substance that may in fact preserve mental and physical functioning among the elderly as well as reduce risks of pancreatic, cervical and prostate disease.

SPINACH

Spinach is another great super food! A green leafy vegetable (the ones we are always told to eat) if eaten with something else it is not quite so hard to swallow! Mixed up with a risotto or in a casserole it can be just as good for you. Research shows that those who eat a lot of spinach are much less likely to get cancer. A massive source of antioxidants, try it in a sandwich with cheese and mustard!

OATS

Oats are great for their cholesterol lowering ability.

KIWI FRUIT

Kiwifruit is another super fruit, especially the gold kiwifruit. It has around twice the vitamin C of an orange and as much potassium as a banana. But it is the lutein level in the gold that sets it apart. Lutein is an antioxidant that appears to protect against macular degeneration, the leading cause of blindness in Australia.


Here is a list of you can eat to protect yourself from disease, according to Dr. Steven Pratt in his new book Super Foods Rx.

BEANS
BLUBERRIES
BROCCOLI
OATS
ORANGES
PUMPKIN
WILD SALMON
SOY
SPINACH
TEA
TOMATOES
TURKEY
WALNUTS
YOGURT





Edited by: PERSISTENCEMIMI at: 5/17/2007 (14:19)
I'll celebrate 10 years of maintenance on July 2nd, 2014!

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PERSISTENCEMIMI Posts: 11,431
5/17/07 2:02 P

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You're more than welcome to add your own healthy SUPERFOODS recipes

Number of servings
Size of one serving (example: 1 cup)
WW Flex points per serving
Core plan recipes
Or nutrition information
are appreciated !

TO HEALTH!

Bon Apetite



Edited by: PERSISTENCEMIMI at: 5/17/2007 (14:06)
I'll celebrate 10 years of maintenance on July 2nd, 2014!

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