Study Snacks

Alright, it's crunch time! (Given the nature of this blog, no pun intended.) Finals week is just around the corner, and that means a lot of things. No sleep. Late night eating, or no eating. Substituting meals for coffee. No exercise. Loads of stress. They should rename finals week to hell week! Here's some healthy suggestions to remain under pressure and be good to your body while getting everything done.

1. Prepare in Advance.
All you procrastinators out there are damaging yourself. It can't be all that fun parking yourself in a library for nine hours, memorizing loads and loads of information that you will eventually forget. According to UPenn's Health and Education Department, cramming often leads to confusing or blending different information. Kind of defeats the point, doesn't it? Instead, break up what you need to study into different portions and spread it out. Make a point of studying the material for 1-2 hours, and review the other material. You keep your information fresh, and you don't burn out. You also give yourself more time to do your normal activities.

2. Take a BREAK.
It has to do with planning, too. Your brain needs a break, just as your body would during a vigorous workout. I mean, in essence, your brain is going through a vigorous workout when you study. Give yourself a half hour or so to just relax. Watch a mindless television show, or go for a walk. I like to get a run in.

3. Sleep, sleep, SLEEP.
Pulling an all-nighter is a humungous, large, overbearing NO. NOOOOO. You need your sleep more than you can imagine. Your body needs at least 7-8 hours of sleep every day. 6 hours or less increases the risk of car accidents. If you don't sleep well one night, you know you feel it the next day. If you pull an all-nighter, or sleep for only a few hours (a long nap, if you will) you'll get into 'sleep-deficit' mode which impairs vision, reaction, judgement and most importantly, information processing. Bottom line: SLEEP.

4. Test Anxiety
The mere idea of being tested over material you've learned through out a few months (some of the material you've definitely forgotten already) on one test that is a huge factor to one grade is a lot of pressure. Not to mention, each class you're enrolled in is doing the same thing. The first thing to combat all this stress is to know what grade you have in the class. Then figure out how much the final affects this grade. Sometimes, finals will count as much as a normal exam and others count much more. Recognizing the weight of the final may help you calm down and focus. Plus, following the other steps will help as well.

5. Food.
I lost count how many times I've been told that breakfast is the most important meal of the day. Especially during finals week, this is very true. Studies have shown eating breakfast reduces overall fatigue and sleepiness in the body. Food acts as a natural stimulant. It also helps overall function. Most importantly, it improves concentration and alertness so you can focus on your final.
Also, late night snacking is a no-no. If you disregarded my previous tips and are in fact cramming, your body gets tired and "feels" hungry. You most likely aren't hungry as much as you are tired. Step outside the library and go for a walk with a friend. Keep hydrated by drinking a lot of water. You can drink tea, too.


So, those are the top five tips. Prepare in advance, take breaks, sleep, combat test anxiety and eat breakfast. Here are some good healthy snacks you can munch on on your way to the library or make for study groups.

- Popcorn has the good kinds of fats in it, such as monounsaturated fats. Pop a bag open instead of grabbing chips or even pretzels.
- Hummus! I love love love hummus. Chick peas, olive oil and spices blended together to make a healthy, tasty dip. Eat it with pita chips, carrots or celery sticks.
- Trail mix is a great choice, too. The dried fruits have sugar and the nuts have protein and fats to wake you up a little.
- Melt some dark chocolate and dip strawberries into them. Refrigerate the strawberries for a few hours and they will be ready to go!
- Salsa is only 10 calories per serving. Get a bowl of cold salsa with some whole grain chips, and your study group will love it.

Good luck on finals!

USDA Pyramid

The United States Department of Agriculture has an organization within the department called the Center for Nutrition Policy and Formation. This organization was formed in 1994 with its mission to improve the nutrition and overall well being of Americans. A few ways they do this are through the Dietary Guidelines for America, Healthy Eating Index, U.S. Food Plans, and Nutrient Content of U.S. Food Delivery. This blog we will talk about their MyPyramid Food Guidance System.

It's first important to know the parts to the pyramid itself. On the main website, they have an interactive picture where you can click on a different color in the pyramid to get more information on that part of your diet. The first color is orange, which talks about grains. They suggest eating 3 ounces of whole grains every day. When buying, look for the word "whole" on the package. The second color is green, which talks about vegetables. They suggest you eat more dark green vegetables and orange vegetables, and more green peas. The third color, red, discusses fruit and they suggest you eat a wider variety of fruits. You can choose from fresh, frozen or canned fruits and you should not rely on fruit juices as a substitute. The second to last color is blue, and discusses the importantance of milk. You should buy low-fat or fat free milk. If you are lactose-intolerant, soy milk is a good alternative. The last color is purple and discusses meat and beans. Choose lean meats, and bake/broil/grill it. Don't fry it!

The website also has great tips on how to incorporate these parts of the pyramid into your diet. There is a link called, "Tips and Resources".

They also have an interactive portion to help you find the amount of each pyramid you need daily. This is called the "MyPyramid Plan". I decided to put in my information and see what I need to do. All I had to do was give them my age, height, weight and a rough estimate of the time I spend on a daily work out. It was easy, you should do it! Here are my results:

Eat these amounts from each food group daily. This plan is a 2400 calorie food pattern. It is based on average needs for someone like you. (A 20 year old female, 5 feet 9 inches tall, 145 pounds, physically active 30 to 60 minutes a day.) Your calorie needs may be more or less than the average, so check your weight regularly.

Grains - 8 ounces

Vegetables - 3 cups

Fruits - 2 cups

Milk - 3 cups

Meat and Beans - 6.5 ounces

1. Make Half Your Grains Whole
Aim for at least 4 ounces of whole grains a day.
2. Vary Your Veggies
Aim for this much every week:

Dark Green Vegetable: 3 cups weekly

Orange Vegetables :2 cups weekly

Dry Beans & Peas : 3 cups weekly

Starchy Vegetables : 6 cups weekly

Other Vegetables : 7 cups weekly
Oils & Discretionary Calories: Aim for 7 teaspoons of oils a day
3. Physical Activity
Physical activity is also important for health. Adults should get at least 30 minutes of moderate level activity most days. Longer or more vigorous activity can provide greater health benefits. Click here to find out if you should talk with a health care provider before starting or increasing physical activity. Click here for more information about physical activity and health.

They offer tips on how I can achieve this goal daily, and they also offer an option where I can fill out information to recieve results that would help me lose weight.

To get started, go to MyPyramid.gov. Explore the website, learn, and make yourself healthier.

Earth Day!

Happy Earth Day! Many things the earth gives us are typically taken for granted, but not today. The whole point of this national holiday is to recognize all of the gifts we recieve from our planet, and learn ways of basically returning the favor. Doesn't that sound appropriate? I mean, every blog I've written deals with the natural properties of food and how it benefits you. So to return that favor and continue getting rich, wonderful foods, here are some simple tips taken from the Environmental Protection Agency's website to protect the earth. (Image taken from treehugger.com)

1. Compost! Compost helps improve soil, so you can grow your garden more efficiently. When mowing the grass, don't worry about the cut blades. They will decompose and return to the soil naturally. Food scraps also act as a natural fertilizer. That not only saves you money from buying fertilizer, but it's more natural!

2. Reuse! Don't buy into the plastic bags at the grocery. All you have to do is keep a few large reusable bags in your car and grab them before you walk into the grocery.

3. Dog Poop! Don't let your dog's poop hang out on the grass. Up until I read these tips, I thought the poop would do the same as compost and soak in the soil, acting as a natural fertilizer. That's what I was taught at least, but that's not what actually happens! Think about when a storm comes. That poop will travel with the run-off and get in the water that the fish you eat swim in, the water you will eventually drink... I don't know if I have to say anymore.

4. Fill it up! Don't run your dishwasher until it is completely full. That way you can save the amount of water you use. Also, you'll be saving yourself some money on dishwashing soap.

5. Showering versus Bathing! A bath tub will take up to 70 gallons of water to fill. That's insane to think about, I had no idea. A way to fix that is taking a 5-10 minute shower. You will be saving 10 to 25 gallons of water.

6. Compact Flourescence! Are any of your light bulbs dying? Once it does, don't buy another conventional bulb to replace it. Instead, get a compact flourescent light bulb. They last longer, and EPA came up with this interesting fact. If each household replaced one conventional light bulb with a compact flourescent light bulb, we'd save enough energy to light over 3 million houses!

7. Cars! When you're in your car waiting for someone, turn off your car. Buses and cars emit fumes when they're running, so don't do it! Also, if you can, leave your car home twice a week. You can cut up to 1600 pounds of gas emmissions a year if you do. Take the bus, a bike, or simply walk.


Those are just a few of the many ways you can help. When I was on campus today, there were small tips all over the place that I couldn't help reading. One was to buy fruits only in season. These are the most natural fruits, and they're supposed to be eaten at this time! Easy enough. Another tip is to turn off lights when you're not home or not in the room. Use your air conditioner and heater minimally. Open the window, and enjoy the natural breeze!

Also, enjoy the gifts of earth. Enjoy a picnic outside, go for a run, take your dog for a walk. Not only is it beautiful outside, but just a half hour in the sun will give you your daily intake of Vitamin D.

Broccoli

Broccoli is that kind of vegetable that your parents begged you to eat as a little kid (mine didn't; I oddly enough loved it!). They do that for a reason, you know. Broccoli is a very healthy vegetable!

(Image taken from cherylforberg.com)

Quick random fact: Broccoli originated in Italy, and is a member of the Brassica family.

Vitamins: Vitamin A is mostly in the form of beta-carotene. Vitamin A improves vision and aids in healthier cell division. It also is good for the skin and prevents infection.

Vitamin C is important for producing collagen, which is connective tissue that gives our body form and supports organ function.

Other Nutrients: Folic acid helps the formation of DNA and RNA. It is vital to the growth of our bodies. That's why pregnant women should especially concern themselves with their folic acid intake.

Calcium not only helps strengthen our bones but also maintain or lose weight. According to howstuffworks.com, one serving of broccoli does not equivelate one cup of milk, but it is higher in calcium then other vegetables. If you remember from previous blogs, a healthy intake of calcium prevents high blood pressure, thus preventing many heart diseases as well.

Fiber, of course, is always something to consider when trying to lose weight. It promotes a healthy digestive system, but make sure you drink a lot of water when eating fiber. Otherwise, you can get stomach aches and bloating will occur. (Not FUN.)

(info taken from: howstuffworks.com)

3 Components: Indoli-3 carbinol (I3C) aids in the development of good hormones and inhibits bad ones from forming. This is paritcularly important in preventing the development of tumors.

Sulfurophane increases the levels of enzymes that block cancer from forming.

Beta carotene comes in the form of Vitamin A.

(info taken from: associatedcontent.com)

Here's the nutritional value of a 1/2 cup of chopped broccoli, taken from howstuffworks.com:

Calories: 27

Fat: <1>

Saturated Fat: 0 g

Cholesterol: 0 g

Carbs: 6 g

Protein: 2g

Dietary Fiber: 2 g

Sodium: 32 mg

Vitamin A: 1207 IU

Vitamin C: 49 mg

Calcium: 31 mg

Iron: 1 mg

Magnesium: <1>

Before I give you recipes, know that processing and heavy cooking will destroy some of its health benefits. Try and eat it closest to its raw form. Toss some broccoli in a salad. Or dress them up with some toasted garlic and salt.

Ellie Krieger's Sauteed Broccoli

(Fast, easy, delicious)

Ingredients: 3 tablespoons extra-virgin olive oil
3 cloves garlic, roughly chopped
Pinch red pepper flakes
1 bunch broccoli, trimmed and cut into bite-size pieces
1/2 cup low-sodium chicken broth
1/2 teaspoon kosher salt
Freshly ground black pepper
Directions: Heat the olive oil, garlic, and pepper flakes in a large skillet of medium heat until fragrant and garlic begins to brown, about 30 seconds. Stir in broccoli and cook until the broccoli is bright green, about 3 minutes. Add the chicken broth and season with salt and pepper and cook until just tender, about 3 to 5 minutes. Serve and enjoy!

Broccoli Slaw
Ingredients: 4 slices turkey bacon
1 12- to 16-ounce bag shredded broccoli slaw or 1 large bunch broccoli (about 1 1/2 pounds)
1/4 cup low-fat or nonfat plain yogurt
1/4 cup reduced-fat mayonnaise
3 tablespoons cider vinegar
2 teaspoons sugar
1/2 teaspoon salt, or to taste
Freshly ground pepper to taste
1 8-ounce can low-sodium sliced water chestnuts, rinsed and coarsely chopped
1/2 cup finely diced red onion (1/2 medium)
Directions: Cook bacon in a large skillet over medium heat, turning frequently, until crisp, 5 to 8 minutes. (Alternatively, microwave on High for 2 1/2 to 3 minutes.) Drain bacon on paper towels. Chop coarsely.
If using whole broccoli, trim about 3 inches off the stems. Chop the rest into 1/4-inch pieces.
Whisk yogurt, mayonnaise, vinegar, sugar, salt and pepper in a large bowl. Add water chestnuts, onion, bacon and broccoli; toss to coat. Chill until serving time.

(Taken from eatingwell.com)

Soy

The soy bean is of great interest in medical research right now. The FDA, among others, believe it reduces the risk of coronary heart disease. You will see on some packaged foods this health claim: "Diets low in saturated fat and cholesterol that include 25 grams of soy protein a day may reduce the risk of heart disease. One serving of (name of food) provides ____ grams of soy protein." In order for the product to be able to state this, FDA says it must have 6.25 grams soy protein, Low fat (less than 3 grams), Low saturated fat (less than 1 gram), and Low cholesterol (less than 20 mg). So why does the FDA approves this health claim, and why is it under so much research?

(Image and info taken from healthline.com)

The soy bean is the only vegetable source that can call itself a complete protein, meaning it has all the essential amino acids our body needs. This makes it possible for vegetarians to get their serving of protein without touching meat. A popular form of soy would be tofu, which is made from soymilk that is curdled with mineral salts. Tofu on its own is bland, but will absorb the flavors that it is being cooked with.

But back to the bean. Being a complete protein also means that it has a lot of isoflavons. Research points soy isoflavons in the direction of preventing osteoperosis. The isoflavon genistin inhibits bone breakdown similarly to estrogen. It also prevent calcium excretion. When compared to animal protein, less calcium was in a patient's urine. Therefore, soy helps calcium absorption. You can drink soymilk, which is produced according to the manufacturer. Typically, the more protein (at least 4%) in the product, the more isoflavons. Most soymilks are fortified with vitamins. (My favorite is Silk with Fiber).

The isoflavons also reduce the risk of coronary heart disease, as the FDA suggests. It reduces the overall LDL cholesterol intake in the body, which can create blood vessel buildup leading to strokes and other heart diseases.

There is slight controversy to the health benefits of soy. Some research suggests its cholesterol-lowering effect may not be as strong as everyone believes. Also, supplements with isoflavones may not get the effect because it is taken in too high a dosage. Yet, there is no conclusive evidence on these facts. Just worry warts!

There are three kinds of soy that are great to incorporate into your diet. Soy protein isolate, the highest in concentration, is 90% protein and is most typically used in nutritional supplement products such as shakes and bars. Soy protein concentrate is 70% protein and contains carbohydrates and fiber from the bean. This one is found in grocery products such as pasta and cereals. The last one texturized soy protein (TSP), and is in a granulated form. The website that I obtained this information from suggests either replacing ground beef for this or adding it to your ground beef to reduce the fat content of the dish.

So, want good food to help you incorporate soy into your diet? First, there is a company specialized in soy bars called SOYJOY. You can find them in the grocery, or visit their website!

Asparagus Salad with Mustard-Soy Dressing
Ingredients: 1 teaspoon ground mustard
1 teaspoon extravirgin olive oil
1 large pasteurized egg yolk
1 teaspoon fresh lemon juice
1 teaspoon soy sauce
1 pound asparagus spears, steamed and chilled
Preparation: Combine first 3 ingredients, stirring with a whisk. Stir in juice and soy sauce. Drizzle dressing over asparagus, and toss gently to coat. Serve immediately.
Nutritional Information: Calories: 61 (40% from fat)
Fat: 2.7g (sat 0.6g,mono 1.3g,poly 0.3g)
Protein: 3.5g
Carbohydrate: 5.2g
Fiber: 2.5g
Cholesterol: 53mg
Iron: 0.7mg
Sodium: 78mg
Calcium: 32mg

[Taken from cookinglight.com]

Honey-Soy Broiled Salmon

Ingredients: 1 scallion, minced

2 tablespoons reduced-sodium soy sauce

1 tablespoon rice vinegar

1 tablespoon honey

1 teaspoon minced fresh ginger

1 pound center-cut salmon fillet, skinned and cut into 4 portions

1 teaspoon toasted sesame seeds

Preperation: 1. Whisk scallion, soy sauce, vinegar, honey and ginger in a medium bowl until the honey is dissolved. Place salmon in a sealable plastic bag, add 3 tablespoons of the sauce and refrigerate; let marinate for 15 minutes. Reserve the remaining sauce. 2. Preheat broiler. Line a small baking pan with foil and coat with cooking spray.

3. Transfer the salmon to the pan, skinned-side down. (Discard the marinade.) Broil the salmon 4 to 6 inches from the heat source until cooked through, 6 to 10 minutes. Drizzle with the reserved sauce and garnish with sesame seeds.
NUTRITION INFORMATION: Per serving: 234 calories; 13 g fat (3 g sat, 5 g mono); 67 mg cholesterol; 6 g carbohydrate; 23 g protein; 0 g fiber; 335 mg sodium; 444 mg potassium. Nutrition bonus: Selenium (60% daily value), excellent source of omega-3s.

[Taken from eatingwell.com]

Flaxseed

Flaxseed may be small in size, but is big on health benefits. Many dieters give it much credit for weight loss or maintenance, allowing them to feel satisfied longer. It's technically not a grain, but carries most of the properties a grain would have such as vitamins, minerals and omega 3 fatty acids.





Flaxseed has been gaining a lot of attention in medical research lately because of three major components: Omega 3 fatty acids, fiber and phytochemicals.


Omega 3 fatty acids: It has been said that a diet healthy in omega 3 fatty acid intake can help against diabetes. This is because it reduces inflammation through out the body. Increased inflammation (due to the lack of omega 3, and too much omega 6 fatty acids like corn oil) can cause heart disease, asthma, and some cancers along with diabetes. It is also good for arthritis, as there is a swelling between the joints to cause it. Omega 3 fatty acids can reduce that swelling. Studies have also shown that omega 3 fatty acids, and therefore flaxseed, can reduce the risk of macular degeneration, which is a disease that damages vision by destroying nerve cells in the eye. Flaxseed is known to be one of the best sources of omega 3 fatty acids, along with certain fish.


Fiber: Flaxseed is especially high in fiber, both soluble and insoluble. This is probably where flaxseed gets its ability to significantly lower LDL cholesterol levels. It also helps the digestive system, and stabilize blood sugar.


Phytochemicals: These are the best source of lignans, which convert in the intestines into substances that help balance female hormones. These can help prevent breast cancer and type 2 diabetes. Flaxseed is actually the highest plant source in phytoestrogen which act as a hormonal therapy and aid in controlling menopause. By helping to balance female hormones, the side effects of menopause (hot flashes, moodiness) can subside.





Flaxseed is also an excellent source of Vitamin B, manganese and magnesium. You can find it in the grocery store in powder for shakes, oil or capsules. You can also incorporate it into your cooking with some of these recipes!



Healthy Pancakes

Ingredients: 1/2 cups whole-wheat flour
1 cup buttermilk powder
5 tablespoons dried egg whites, such as Just Whites
1/4 cup sugar
1 1/2 tablespoons baking powder
2 teaspoons baking soda1 teaspoon salt1 cup flaxseed meal
1 cup nonfat dry milk
1/2 cup wheat bran or oat bran

Preperation: Whisk flour, buttermilk powder, dried egg whites, sugar, baking powder, baking soda and salt in a large bowl. Stir in flaxseed meal, dry milk and bran. Makes 6 cups pancake mix.To make pancakes:1. Combine 1 1/2 cups nonfat milk, 1/4 cup canola oil and 1 teaspoon vanilla extract in a glass measuring cup. 2. Place 2 cups pancake mix in a large bowl. (Refrigerate the remaining pancake mix in an airtight container for up to 1 month or freeze for up to 3 months.) Make a well in the center of the pancake mix. Whisk in the milk mixture until just blended; do not overmix. (The batter will seem quite thin, but will thicken up as it stands.) Let stand for 5 minutes.3. Coat a nonstick skillet or griddle with cooking spray and place over medium heat. Whisk the batter. Using 1/4 cup batter for each pancake, cook pancakes until the edges are dry and bubbles begin to form, about 2 minutes. Turn over and cook until golden brown, about 2 minutes longer. Adjust heat as necessary for even browning. Makes 6 servings, 2 pancakes each.

NUTRITION INFORMATION: Per serving: 272 calories; 13 g fat (2 g sat, 6 g mono); 8 mg cholesterol; 27 g carbohydrate; 12 g protein; 5 g fiber; 471 mg sodium; 336 mg potassium.Nutrition bonus: Calcium (24% daily value), Fiber (20% dv)
Taken from EatingWell.com

Flaxseed Shake
Ingredients: 6 tablespoons of flaxseed
2 bananas
2 cups apple or orange juice
1 cup plain or vanilla flavored yogurt

Preperation: Grind the flaxseed into a moist flour using an electric coffee grinder or other food processing type appliance. Combine with bananas, fruit juice and yogurt in a blender. Blend until smooth and creamy.
Taken from GlobalGourmet.com

Carrot Cake

Easter is just around the corner, and you know what that means. Big family feasts, with relatives driving in just in time to eat. You'll have to work all weekend, picking out recipes you know your family will love, cooking and preparing. Dessert is usually everyone's favorite. Having that pressure on you doesn't make it any easier if you want to find a healthy recipe. But don't worry! Here's an amazing dessert recipe that will look wonderful on your Easter table.

Carrot Cake

Ingredients: 1/2 cup chopped walnuts
2 cups whole-wheat pastry flour (see Ingredient note)
2 teaspoons baking soda
1/2 teaspoon salt
2 teaspoons ground cinnamon
3 large eggs
1 1/2 cups sugar
3/4 cup nonfat buttermilk
1/2 cup canola oil
1 teaspoon vanilla extract
1 20-ounce can crushed pineapple, drained, juice reserved
2 cups grated carrots (4-6 medium)
1/4 cup unsweetened flaked coconut
Frosting:
2 tablespoons coconut chips or flaked coconut
12 ounces reducedonut-fat cream cheese, softened
/2 cup confectioners' sugar, sifted
1 1/2 teaspoons vanilla extract
Directions: To prepare cake: Preheat oven to 350°F. Coat a 9-by-13-inch baking dish with cooking spray.
Toast walnuts in a small baking pan in the oven until fragrant, 5 to 10 minutes.
Whisk flour, baking soda, salt and cinnamon in a medium bowl. Whisk eggs, sugar, buttermilk, oil, vanilla and 1/4 cup of the reserved pineapple juice in a large bowl until blended. Stir in pineapple, carrots and coconut. Add the dry ingredients and mix with a rubber spatula just until blended. Stir in the nuts. Scrape the batter into the prepared pan, spreading evenly.

Bake the cake until the top springs back when touched lightly and a toothpick inserted in the center comes out clean, 40 to 45 minutes. Let cool completely on a wire rack.
To prepare frosting & finish cake: Place coconut in a small baking pan and toast in the oven at 300 degrees F, stirring several times, until light golden, 5 to 10 minutes.
Beat cream cheese, confectioners’ sugar and vanilla in a mixing bowl with an electric mixer until smooth and creamy. Spread the frosting over the cooled cake. Sprinkle with the coconut.
Ingredient note:Whole-wheat pastry flour is milled from soft wheat. It contains less gluten than regular whole-wheat flour and helps ensure a tender result in delicate baked goods while providing the nutritional benefits of whole grains. Available in large supermarkets and in natural-foods stores. Store in the freezer.

(taken from foodnetwork.com)

Asparagus

It's Asparagus season! This vegetable is widely used in the culinary world, and has many health benefits. Before people found it's wonderful taste, it was used medicinally. The Greeks used to to cure tooth aches and bee stings, while the Chinese used it for arthritis. This is because the main acid found in asparagus is asparagusic acid, which can ease swelling. What is in asparagus that makes it so healthy?

(picture taken from: thecnj.co.uk)

First thing's first. Asparagus is low in calories. One serving (one cup) is only 24 calories, half of that coming from protein. In comparison to other vegetables, that is a very high amount of protein. Also within the one cup of asparagus is 263 miligrams of folic acid. Folic acid is linked to reducing the risk of stroke and heart diseases. Current research is showing a correlation between the body's amount of folate and resistence to cancer. A deficiency in folate can cause damage to DNA, thus increasing the risk of cancer.

Asparagus is also high in dietary fiber, which is an indigestible part of a plant that absorbs water, eases defecation, and aids a healthy digestive system. Other minerals and substances found in asparagus that I've mentioned in previous blogs are Vitamin C, A, B6, potassium and riboflavin. The ratio of potassium to sodium in one cup of asparagus is excellent. Sodium intake should always be low.

A random fact about asparagus: Eating a lot of it will give your urine a... interesting odor. :)

(info taken from Wikipedia.org, and healthbenefits.com)

Easter is this Sunday, and asparagus would be a perfect addition to your table! Either use it as an appetizer or a side dish to your feast. Here's an idea that I have that you may like.

Take a handful of asparagus and cut off the woody ends (you only eat the young stem part). Wash them thuroughly, and place them on a baking sheet. Drizzle them with extra-virgin olive oil and sprinkle with shredded parmesan cheese. Cut red peppers into long strips and put them no the baking sheet with the asparagus. Bake them at 350 degrees for no more than 10 minutes. Asparagus and red peppers are excellent crunchy, but by putting them in a baking pan, the parmesan cheese will melt and the olive oil will bring the flavor out more. It's so good!

Here's an appetizer idea from Eatingwell.com:

Prosciutto-Wrapped Asparagus:

Ingredients: 16 spears asparagus (about 1 bunch), trimmed

1 teaspoon extra-virgin olive oil

Pinch of salt

Freshly ground pepper to taste

2 very thin slices prosciutto (about 1 ounce), cut in half lengthwise
Preperation: 1. Preheat grill to medium. 2. Toss asparagus with oil, salt and pepper in a medium bowl. Wrap 1 length of prosciutto around the middle of 4 asparagus spears. Repeat, making 4 bundles. Oil the grill rack (see Tip). Grill the asparagus bundles, turning once or twice, until the asparagus is tender and charred in spots, about 10 minutes.
NUTRITION INFORMATION: Per serving: 39 calories; 2 g fat (0 g sat, 1 g mono); 6 mg cholesterol; 3 g carbohydrate; 3 g protein; 1 g fiber; 235 mg sodium; 134 mg potassium. Nutrition bonus: Folate (22% daily value).

For more recipes, go to eatingwell.com or foodnetwork.com

Fish Recipes

(picture taken from scumdoctor.com)
Do you think you get enough fish in your diet? Chances are you probably don't. It is recommended to have 2-3 servings of fish per week in order to maintain a healthy diet. This is because fish is an excellent source of protein (another thing we don't incorporate into our diets enough) and isn't as high in saturated fat as meats have. (Saturated fat is the kind you most want to avoid.) Fish is also extremely high in omega 3 fatty acids, which is a polyunsaturated fat that has many health benefits. Current research is showing a correlation of increasing HDL cholesterol (the good kind), preventing blood clotting, and help lower blood pressure (info taken from: healthcastle.com). There are a multitude of health benefits in omega 3 fatty acids, which I will dedicate another blog to.





Some fish particularly high in omega 3 fatty acids are: salmon (my favorite), mackerel, lake trout, herring, sardines, and albacore tuna (info taken from: americanheart.org). So here are some good recipes to help bring fish into your life 2-3 times a week!



Herb-Baked Trout
Ingredients: 1/4 cup minced fresh basil
1/4 cup fresh lemon juice (about 2 lemons)
2 teaspoons olive oil
4 (6-ounce) rainbow trout fillets
Cooking spray
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 small lemon, thinly sliced
Preparation: 1. Preheat oven to 350°.
2. Combine first 3 ingredients in a liquid measuring cup.
3. Place fillets in a 13 x 9-inch baking dish coated with cooking spray. Sprinkle fillets with pepper and salt; top with lemon slices. Pour half of basil mixture over fillets.
4. Bake at 350° for 13 to 15 minutes or until fish flakes easily when tested with a fork. Spoon remaining basil mixture over fish before serving.
Nutritional Information: Calories: 264 (0.0% from fat)
Fat: 11.6g (sat 3g,mono 0.0g,poly 0.0g)
Protein: 35.8g
Carbohydrate: 2.6g
Fiber: 0.5g
Cholesterol: 100mg
Iron: 0.7mg
Sodium: 207mg
Calcium: 123mg
Cooking Light, January 2005



Salsa-Roasted Salmon


Ingredients: 1 medium plum tomato, roughly chopped
1/2 small onion, roughly chopped
1 clove garlic, peeled and quartered
1 small jalapeño pepper, seeded and roughly chopped
1 teaspoon cider vinegar
1/2 teaspoon chili powder
1/4 teaspoon ground cumin
1/4 teaspoon salt
2 or 3 dashes hot sauce
8 ounces center-cut salmon fillet, skinned and cut into 2 portions
Preperation: 1. Preheat oven to 400°F.2. Place tomato, onion, garlic, jalapeño, vinegar, chili powder, cumin, salt and hot sauce to taste in a food processor; process until finely chopped and uniform.3. Place salmon in a medium roasting pan; spoon the salsa on top. Roast until the salmon is just cooked through, 12 to 15 minutes.
NUTRITION INFORMATION: Per serving: 229 calories; 13 g fat (3 g sat, 4 g mono); 67 mg cholesterol; 4 g carbohydrate; 23 g protein; 1 g fiber; 376 mg sodium; 548 mg potassium.Nutrition bonus: Selenium (60% daily value), Vitamin C (20% dv), Potassium (16% dv), Vitamin A (15% dv).

Eatingwell.com

Mackerel with Fennel, Olives and Sun-dried Tomatoes
Ingredients: 4 tablespoons extra-virgin olive oil
3 cloves garlic, smashed
2 medium fennel bulbs, halved, and thinly sliced
1 small red onion, thinly sliced
1 sprig fresh thyme
1 sprig fresh rosemary
2 strips lemon peel (about 2 1/2 inches long)
2 strips orange peel (about 2 1/2 inches long)
Pinch red pepper flakes
1/3 cup black olives, such as Nicoise
1/3 cup roughly chopped oil packed sun-dried tomatoes
Kosher salt and freshly ground black pepper
4 (6-ounce) mackerel fillets, with skin
Directions: Heat 2 tablespoons of the olive oil over medium heat in a large nonstick skillet with the garlic until fragrant, about 1 minute. Stir in the fennel and onions and cook until brown and tender, about 8 to 10 minutes. Add the thyme, rosemary, lemon and orange peel, pepper flakes, olives, and tomatoes. Season with salt and pepper and cook until herbs and zest are fragrant, about 3 minutes more. Transfer vegetables to a serving platter and cover with foil to keep warm.
Wipe out the skillet.
Make 1-inch diagonal slashes into the fishes' skin to prevent the mackerel from curling while cooking. Add the remaining olive oil to the skillet over high heat and season the mackerel with salt and pepper. Place fish skin side down in the skillet and cook undisturbed until crisp brown and a spatula can easily be slipped under the fish to flip, about 2 to 3 minutes. Turn the fish over and cook another 2 minutes, until just firm. Set on top of the fennel mixture and serve.
Nutritional Analysis per serving: Calories: 547
Fat: 40 grams
Saturated Fat: 8 grams
Carbohydrates: 14 grams
Fiber: 5 grams
Protein: 34 grams


Take home message: Enjoy more fish!

Goji Berries

Goji berries are incredibly beautiful. They have a firey red color and an oval shape. To me, they almost resemble cherry tomatoes. They've been used in nutritional and medicinal diets for centuries, but I hadn't even heard of goji berries until I took a serious interest in the natural benefits of foods.
(Image taken from sacredmedicinesanctuary.com)



Goji berries are grown on a shrub native to China, and has been eaten in Asia for centuries with the hope of living longer. But that was before we had the ability to enhance our research, so those who ate it had no idea what kind of benefits they were recieving! So, what's in a goji berry and what does it do to the body?

Polysaccharides: This seems to be the main component of the berry that allows it to benefit the body. It has four unique polysaccharides which all help strengthen the immune system. These four also stimulate the secretion of an inate anti-aging hormone calle hGH (found in the pituatary gland). hGH is rumored to improve skin complexion, muscle mass and height. It also increases energy in the body, which can prevent ongrowing fatigue.
Along with betaine, polysaccharides can help repair or restore damaged DNA.
Research has also been linked to the polysacchardies in the goji berry to combat heart diseases.
Beta-carotene: This is what gives carrots its orange color, and also the orange tint in the goji berry. There's more beta-carotene in these berries than carrots, believe it or not! Beta-carotene is known to improve vision.
Beta-sitosterol: Goji berries are heavy in antioxidants. It's one of the top berries in that department, actually. This specific antioxidant helps to lower cholesterol levels in the body. It keeps the arteries open and helps them flow smoothly.
(info taken from: genesistoday.com)
Fiber: Goji berries are 21% fiber by weight, which is a good amount. Fiberous foods fill the stomach more quickly and for longer periods of time. The natural sweet and tartness found in the berry can not only aid in curbing sugar cravings, but you will feel more satisfied after snacking.
Vitamins: B1, also known as thiamin, is known for converting carbohydrates into energy and also for healthy thyroid function. A malfunctioning thyroid does result in weight gain. Calcium is not only good for the bones (women just don't get enough of it), but it also correlated to weight loss. Additional vitamins found in goji berries are copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium and zinc.

So how can you incorporate goji berries into your diet? The most popular form is juice. There are a lot of varieties of this where they blend goji berry juice with other fruit juices. They also have it on its own, and I really like that. They also sell it in teas and oils, or dried berries (like raisins). Here are some cool recipes.


Cranberry and Goji Berry Chutney: This is suggested to go with pork loin, roasted turkey or chicken.
Ingredients:
12 ounces fresh cranberries
2/3 cups goji berries
1/4 cup chopped dried apricots 1 medium shallot, chopped
1 cup apple cider
2/3 cup sugar or 1 cup brown rice syrup
2 tablespoons maple syrup
1 1/2 tablespoons fresh grated ginger
1 teaspoon ground cinnamon
Pinch cayenne pepper
Pinch allspice
1/2 teaspoon salt
1/3 cup chopped walnuts
Zest of one orange
Method: Combine cranberries, goji berries, apricots and shallots in a saucepan. Add cider and enough water to cover. Bring to a boil, then turn down to a simmer. Cook for 15 minutes, or until the goji berries are soft and plump, and the cranberries pop. Stir in sugar, maple syrup, spices and salt. Cook 5 minutes longer. Adjust seasonings, remove from heat, and stir in walnuts and orange zest. Cool to room temperature. Store in a covered container in the refrigerator for up to 2 weeks.
Nutrition Per serving (2 Tbsp/34g-wt.): 50 calories (5 from fat), 1g total fat, 0g saturated fat, 0mg cholesterol, 45mg sodium, 12g total carbohydrate (1g dietary fiber, 10g sugar), 0g protein
(taken from: wholefoods.com)

Orcas Island Goji Berry Wild Rice Salad - from Julia S.; Makes 6 servings (about 1 cup each) Preparation Time: 10 to 15 minutes
Ingredients: 2 cups cooked wild rice
1 can (15 ounces) kidney beans or 1 1/2 cups cooked dry-packaged kidney beans, rinsed, drained
1 can (15 ounces) black beans or pinto beans or 1 1/2 cups cooked dry-packaged black beans or pinto beans, rinsed, drained
1 half cup Goji Berries
1 cup peas
Vinaigrette(recipe follows)
Salt and pepper, to taste
6 cups spinach leaves
12 to 16 ounces broiled or grilled boneless, skinless chicken breast, sliced or cubed (optional)
2 beets or one can (15 ounces) beets, drained and diced
1/2 cup coarsely chopped toasted pecan or walnut halves (optional)
Preparation: 1. Combine rice, beans, Goji Berries, and peas; pour 2/3 cup vinaigrette over and toss. Season to taste with salt and pepper. 2. Spoon salad onto spinach-lined plates, arrange chicken on salad; spoon beets to the side. Drizzle remaining 1/3 cup vinaigrette over beets and chicken. 3. Sprinkle with nuts, if desired.
Vinaigrette: Makes about 1 cup
Ingredients: 1/3 cup olive oil
1/4 cup red wine vinegar
2 tablespoons finely chopped shallots or red onion
2 tablespoons honey
2 tablespoons orange or pineapple juice
1 tablespoon chopped parsley
Preparation: 1. Whisk together all ingredients. Prepared ahead, refrigerate until serving time. Mix again before using. Chocolate Recipe Alternative With Goji And Prune from Alex Windall Satisfy your chocolate cravings in a healthy way this holiday season with a simple recipe switch. You can replace up to three-quarters of the shortening in chocolate recipes with a puree of dried plums and a quarter part Goji Berries. The puree will add a dense, fudge-like texture to recipes and works especially well with chocolate. What’s more, dried plums, or prunes, are an excellent source of boron and both are an excellent source of fiber.
(taken from: gojiberriesblog.com)

If you want more information on goji berries, I suggest going to www.gojiberriesblog.com.

Oatmeal

I know a lot of people who skip breakfast every morning. It's not a smooth move.
Breakfast is arguably the most important meal of the day. I've found that if I eat something within the hour I wake up, I am more alert through out the day. It's like a kick push for your body to gain energy. Plus, some of the best foods are made to eat in the morning! Poptarts, waffles, pancakes, french toast, scrambled eggs - my mouth is watering more and more as I make a list.
But my absolute favorite breakfast meal is hands down oatmeal. It's high in fiber, absolutely filling and is bland on its own. I love that it's bland because it gives me the opportunity to dress it up anyway I want to. Just about anything goes well with oatmeal! Here's some options I've played with to dress up your oatmeal:
- honey and raisins
- peanut butter <-- the BEST!
- semi-sweet chocolate chips
- granola
- kashi cereal
- coffee creamer
- brown sugar
- cinnamon
(If you don't feel like doing anything "fancy", buy some of the already made packets of oatmeal. I've had Kashi's Raisin Spice and Apple Cinnamon and both are delicious.)

Here's a recipe by Ellie Krieger to dress up your oatmeal in a more fancy way! It's so good!
Ingredients: 3 1/2 cups water
1/4 teaspoon salt, optional
2 cups old-fashioned oats
1/2 cup raisins
1/2 cup walnuts, coarsely chopped, optional
1/4 teaspoon vanilla extract
Pinch nutmeg
2 tablespoons dark brown sugar, plus more, to taste
1 cup lowfat milk, divided
1/8 teaspoon ground cinnamon
Directions: In a medium saucepan, bring the water and salt to a boil. Stir in the oats and raisins, reduce the heat to low and simmer, stirring occasionally, uncovered, for 5 minutes.
In the meantime, place nuts, if using, in a dry skillet over a medium-high flame, and toast, stirring frequently, until golden and fragrant, about 5 minutes. Set aside.
When the oats are cooked remove pan from the flame and stir in the vanilla and nutmeg. Swirl in the brown sugar and place the oatmeal in serving bowls. Pour 1/4 cup of milk on top of each bowl, and top with toasted nuts and a sprinkle of cinnamon.
Note: For a quicker version using quick cooking or plain instant oatmeal: Cook the oatmeal according to the directions on the package. Stir raisins, brown sugar, and nutmeg into the cooked oatmeal. Top with milk, nuts (toasted or un-toasted) and cinnamon.

Nutritional Analysis Per Serving: Calories: 255
Total fat: 4g
Saturated fat: 1g
Monounsaturated fat: 1g
Polyunsaturated fat: 1g
Cholesterol: 4mg
Sodium: 40mg
Carbohydrates: 51g
Protein: 8g
Fiber: 4.5g

Almonds

This blog will be dedicated to the wonderful, versatile almond. Think about how many dishes you've had in your life with almonds in it. They are fantastic crunched over salads and fish. They are perfect in your pie crust, or on the outside of your favorite cake. They're even great as a snack! But there is one thing that many, many people don't understand about the almond - it's not a nut. Nope! It's actually a seed from a (you guessed it) almond tree. Besides the fact that it's versatile and it's not a nut, what makes it so healthy?
(picture taken from fitbuff.com)

Mono unsaturated fat: Almonds are known to be high in fat. "High in fat" are such ominous words, but clearly they are taken out of context. Almonds are known to be high in mono unsaturated fat, a.k.a. the good kind of fat. It's the same type of fat found in olive oil and it correlates to reducing the risk of heart disease. Five recent studies ran by the Nurses Health Study, the Iowa Health Study, the Adventist Health Study and the Physicians Health Study found that replacing a certain amount of carbohydrates in your diet with the same amount of almonds showed a reduction to heart disease.

A study in the British Journal of Nutrition found that adding almonds to your diet shows a positive affect in lowering your cholesterol level. The patients showed a signficant change in their cholesterol level after 2 weeks of faithfully incorporating almonds into their diets.
(info taken from: WHFoods)

A recent study in 2005 not only also showed a significant decrease in cholesterol levels, but it aided in blocking the body's absorption of fats and carbohydrates. This has many benefits in the prevention of diabetes and obesity. They believe almonds get this ability from their fiber structure, which reduces their numbers in calories, slows the body of absorbing carbohydrates, and aids in a slower rise of blood sugar.

(info taken from: SuperMarketGuru)

Vitamins and minerals: Almonds are heavy in Vitamin E and Vitamin B2 (also known as riboflavin). These both have antioxidant properties. Vitamin E has also been linked to help prevent prostate cancer, but that's an entirely different blog.

Just one quarter cup of almonds (about a handful) will give you nearly 25% of your daily value for magnesium. Magnesium works to help blood flow go smoothly. It breaks down oxygen and lets the body "breath" more efficiently. When your body is defficient in magnesium, the arteries will get clogged which leads to strokes and heart attacks. Getting the right amount of magnesium every day is pretty important.

Within that one quarter cup of almonds, you also get 275 mg of potassium. Potassium is an electrolyte that deal with nerve transmission and the contraction of muscles. (Whenever my eye twitches, I always say I need more potassium but I was just quoting a movie. Now I know why I say it...) These two benefits from potassium help maintain a normal blood pressure and heart function. It also helps that almonds have 0.3 mg of sodium.

Even the skin has healthful benefits. Research has identified 20 different flavonoids in the skin that react with Vitamin E, which basically doubles its antioxidant power. Jeffrey Blumberg, Ph.D., senior scientist and director of the Antioxidants Research Laboratory at Tufts University conducted an experiment where he measured cholesterol levels in his subjects. They ate almond skins and their level went down 18%, but eating the entire almond (incorporating the Vitamin E), their level dropped 52.5%. This shows the major impact of the double-teaming from the flavonoids and Vitamin E. (Info taken from WHFoods) This supports something I've always said, and I know I put it in this blog: The more natural it is, the better it is for you.

So, what interesting ways are almonds used?

- Massage therapists use it as an oil. The unsaturated fat in almonds are easily absorbed into the skin. Because of this, some say it brings a certain glow to the skin.
- Much like peanutbutter, there is an almond butter. Replace peanutbutter for almonds in the recipe, and there you have it! It's a good change for people who are allergic, or who enjoy a less salty taste.

- Another allergen plus with almonds is almond milk. It's not dairy and there is no soy.

- There is also almond syrup to replace maple syrup. Drizzle some over your pancakes! (I've never had this before.. I wonder if it's any good?)

A lot of cultures use almonds in their desserts more than anything else. I'll give you a dessert recipe, but I'll also give you a dinner recipe. Make a night out of almonds!

Almond Cake

Ingredients: 1 1/2 cups all-purpose flour
3/4 cup sugar
1/2 cup chopped sliced almonds, toasted and divided (about 2 ounces)
2 teaspoons baking powder
1/2 teaspoon salt
1/4 cup fat-free milk
1/4 cup butter or stick margarine, melted
1/4 cup amaretto (almond-flavored liqueur)
2 large eggs, lightly beaten
Cooking spray
Preparation: Preheat oven to 350°.
Lightly spoon the flour into dry measuring cups, and level with a knife. Combine flour, sugar, 1/4 cup almonds, baking powder, and salt in a large bowl; stir well with a whisk. Combine milk, butter, amaretto, and eggs; add to flour mixture, stirring just until moist.
Spoon the batter into a 9-inch round cake pan coated with cooking spray. Sprinkle batter with remaining almonds. Bake at 350° for 30 minutes or until a wooden pick inserted in center comes out clean. Cool cake 10 minutes in pan on a wire rack. Remove from pan. Cool completely on wire rack.
Note: The Almond Cake freezes well. Bake it ahead, cool completely, and store in a freezer bag. To serve, thaw at room temperature.
Nutritional Information: Calories: 286 (35% from fat)
Fat: 11.1g (sat 4.4g,mono 4.6g,poly 1.3g)
Protein: 5.8g
Carbohydrate: 42g
Fiber: 1.4g
Cholesterol: 71mg
Iron: 1.7mg
Sodium: 349mg
Calcium: 108mg

[Cooking Light: December 2000]

Mexican Chicken with Almond-Chile Cream
Ingredients: 3 tablespoons sliced almonds
2 teaspoons ground ancho chile pepper
4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper
2 teaspoons butter
1 teaspoon canola oil
1 garlic clove, minced
1 cup fat-free, less-sodium chicken broth
2 tablespoons crema Mexicana
Fresh cilantro sprigs (optional)
Preparation: Combine almonds and chile pepper in a blender or food processor; process until mixture resembles coarse meal.
Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or rolling pin. Sprinkle with 1/8 teaspoon salt and black pepper.
Heat butter and oil in a large nonstick skillet over medium heat. Add chicken; cook 6 minutes on each side or until done. Remove chicken from pan; keep warm.
Add garlic to pan; cook 1 minute, stirring constantly. Add almond mixture, 1/8 teaspoon salt, and broth; bring to a boil, scraping pan to loosen browned bits. Cook until broth mixture is reduced to 1/2 cup (about 3 minutes). Remove from heat. Stir in crema Mexicana. Serve sauce over chicken. Garnish with cilantro, if desired.
Nutritional Information: Calories: 269 (30% from fat)
Fat: 8.9g (sat 2.8g,mono 3.1g,poly 1.4g)
Protein: 41.3g
Carbohydrate: 2.8g
Fiber: 1.2g
Cholesterol: 109mg
Iron: 1.4mg
Sodium: 387mg
Calcium: 35mg

[Cooking Light: January 2005]

Post Spring Break

Terrible news - Spring Break is officially over. As a college student, that one week is so precious that it's depressing when it's done. One good thing about the week being over though, is going back to healthy eating. I did a lot of guilty eating and not a lot of sleeping or running. If that sounds like something you did, try some of the things I'm going to be doing.

Remember in my Mediterannean diet blog that it's one of the healthiest diets (and most delicious, in my opinion). I watched a video on cookinglight.com where they said Sardinia, Italy citizens have one of the longest life spans. This is mainly because of their diet, but also because they exercise daily, enjoy an occasional glass of wine (a minor splurge is good to feed the craving before it's too intense) and spend time with family.
How can that be translated into a college student lifestyle? Pretty easy. Walk to class. I do. Yes, you do have to wake up a half hour earlier, but I find the walk to naturally wake your body up. Plus, you can bump into people on the way to class or listen to your iPod. I've even managed to get some sun in, too. Once you feel these benefits, you'll start preferring walking and start realizing the bus to be jam packed, noisy and awkward when you have to sit so close to a stranger that your bodies are touching, and overhear conversations you definitely shouldn't be hearing. Trust me - walking is good!
Spending time with friends on week nights is a good thing. My first semester of college, I would wait until Friday night to really hang out with people. I did get my work done, but it would burn me out. I would sometimes blend class information together and not do my work as well because I was not allotting any time for breaks. You do need to give your brain a break. Have a friend over, or go over to a friend's house. Do it to where you still have enough time to get your work done, but make sure you relax.
Also, go for that occasional glass of wine, or for me, chocolate. All this means is listen to your body. Give it what it wants and be responsible about it. In the case of Spring Break, I went crazy on sweets. I went so crazy in fact, I could do with no sweets for a long time. I definitely do not suggest doing anything like that!
Lastly, the diet. Incorporate fruits and vegetables as much as possible, and make meats your side dish. It puts a bit of a twist to your meals, but think of all the side dishes that are so delicious that you wish you could have more of. In choosing the fruits and vegetables, go with color. The more vibrant and beautiful the fruits and veggies are, the better they are for you. Strawberries, peaches, apples, grapes, black berries, tomatoes and more are all in season right now. Carrots, broccoli and spinach leaves are great, too. Awesome snack ideas are soy nuts, almonds, walnuts, sunflower seeds, raisins and dried cranberries. I made my own trailmix with these ingredients the other day. It was cheaper than pre-made storebought trailmix and tasted just as good!
Last but not least, SLEEP. Sleep, sleep, sleep. When your body is deprived of sleep, it attaches itself to anything and everything. It doesn't digest as well, so it stores more food. The immune system doesn't function well, and allows bacteria to make you sick. Basically, lack of sleep makes everything harder than it should be. Like I said before, listen to your body and go to bed when you feel tired. If you know you're tired from the last week, break your work into sections and take care of it day by day. I'm completely wiped out from my Spring Break, so I'm starting things that are due at the end of the week today.

So, incorporating or even changing minor aspects of your daily lifestyle by following these healthy and easy tips can make that treadful transition back to work more bearable. Good luck and see you in class!

The Mediterannean Diet

A picture taken in Greece - clean and peaceful. I've always wanted to go there because I feel like it would be a perfect escape to the most beautiful landscape, culture and delicious food. Speaking of food, there are a lot of extensive studies to support the rumor that a Mediterannean Diet is the way to go to promote longevity and an overall healthier life. (Picture taken from travelphoto.net)

Studies: The Archives of Internal Medicine had a major study that supports the idea that this diet with promote longevity by preventing cancer growth and cardiovascular disease growth. The study was conducted on Americans, which does not support the idea that certain diets have a better effect in certain geographical areas.

- The New England Journal posted a study this past July of subjects on a Mediterannean diet and a low-fat diet and found these people lost more weight than a low-carb diet (which has no calorie restraints, just a lowered carbohydrate diet). Something to keep in mind about this is that with any diet, you should be aware of your calorie intake. Anything in moderation is okay!

- The British Medical Journal posted a study that also supported the idea that this diet prohibits cancer growth and cardiovascular disease growth. Yet in the same study, it also inhibited Alzheimer's and Parkinson's Disease.

- A study in the Journal of American Medical Association had a study that focused on the blood sugar intake of the diet and supports the idea that this diet will help Type 2 Diabetics maintain a healthy blood sugar level over high fiber cereals.

What makes all these things possible? A lot of scientists agree that the Mediterannean Diet is healthy because of the heavy amounts of olive oil, fish and nuts used in cooking. The olive oil, though, seems to be the main ingredient to this healthy diet.

Olive Oil: When researching up on olive oil, being a girl, this is the first thing that really caught my attention. It's known as the 'beauty oil' in that the body's cells incorporate the fatty acids in the oil to the artery making skin more lustrous. It is made up of 80% monosaturated fats, 14% saturated fats, and 9% polysaturated fats. (The best fat out of these three is monosaturated, which olive oil is heavily concentrated in). It is also rich in Vitamins A, B-1, B-2, C, D, E and K. It is a mild laxative by aiding the digestive system, protecting intestine and preventing ulcers from forming. I suggest before some evening meals, you take one slice of whole grain bread and dip it in olive oil. That way, you can get some fiber, protect your stomach and also fill you up a bit before your actual meal. One last cool thing about olive oil is that it is cholesterol-free. A diet that is excessive in cholesterol will clog arteries and cause blood flow to slow down, thus forming cardiovascular health issues.

Classic Greek Lamb Chop Recipe: Lamb with a barbecue rub. Serve with steamed veggies and couscous to make a delicious dinner!
Serves 4
20 lamb chops – about ¾-inch thick, bones in
Salt
For the barbecue rub
2 sprigs rosemary
2 sprigs oregano
2 sprigs basil
2 sprigs thyme
Extra virgin olive oil
For the aioli
3 cloves garlic – peeled
1 cup extra virgin olive oil – If at all possible use Catalan arbequina olive oil. Alternatively, use a mild Italian or Greek extra virgin olive oil.
1 pinch salt
Lamb chop recipe preparation instructions
Preparation time: 10-15 minutes.Cooking time: 20 minutes per batch.
Put all herb leaves in a small glass, and mince them with your kitchen scissors.
For best flavor prepare the barbecue rub one hour before you start grilling the lamb chops.
Cover the minced herbs with the olive oil, and stir. If you have time, let the barbecue rub rest for an hour.
Make the aioli. Click here for detailed instructions and a video on how to prepare aioli for this lamb chop recipe.
Brush the lamb chops with the barbecue rub, and sprinkle some salt over them.
Now it's time to start grilling the lamb chops in batches. You have three choices:
Building an open wood fire.
Using your barbecue grill.
Using a grill pan over your kichen's stovetop

(taken from www.mediterannean-food-recipes.com)

Magic Mint

Mint is such a beautiful plant with its thick, dark green leaves and is probably one of the most used plants in the market. Think about it - how many varieties of mint tooth paste can you think of? How about varieties of breath mints, gums and candy canes? Or drinks, both hot and cold, alcoholic and non-alcoholic, creams, even lip balms? The list goes on and on, and so are the benefits!

(Picture taken from underwoodgarden.com)

Digestion: You see a basket full of mints as you leave a resturaunt stuffed to the brim. It's not there just for the taste. The menthol within the mint actually promotes digestion. It does this by activating the salivary glands as well as digestive enzymes. It also lines the stomach in protection of the acids at work when digesting, thus preventing those painful stomach aches. This is no new discovery - it has been done for ages. It's even mentioned in the Bible! Also, buy a pack of Altoids. On the paper covering, there's a short history of Altoids. King Henry III wanted a minty snack, and his subjects made it for him. The cool thing, it is the same exact recipe!

Nausea: Mint is a very strong smelling plant. According to Organicfacts.net, simply smelling mint will curb that nauseating feeling. I personally have never done this so I can't vouch for it, but there is no harm in trying it!

Preserving food: Mint has the ability to preserve food. Perhaps some of the unique mint drinks we have now are due to this. The Greeks and Romans would add mint to their milk to prevent spoilage. It prevented spoilage because mint has antiseptic properties, meaning it hinders the growth of harmful bacteria and fungi that accumulates over time in dairy products. Random tidbit!

Respiratory: Mint is both cold and soothing and helps open up air passages of your body, such as the nose for congestion and the lungs. When colonists arrived to the New World, they witnessed Native Americans using their mint to cure chest pain and pneumonia. The colonists would take the mint back to their home land, and that's where the thousands of variations of mints we have now began to form.

The opening of air passages also assists in asthma, and is often recommended for this reason.

Skin Care: Okay, so back in my awkward teen years, it was suggested to me to put tooth paste on my acne when I went to bed. I never did it because it sounded so crazy, but now I can see why I was suggested to do so.

Mint is known as an anti-septic, which was mentioned earlier as a substance that can destroy or inhibit the growth of bacteria and fungi. It is also an anti-pruritic that inhibit the itching sensation. Having both of these properties must aid in the killing of bacteria that forms in the pores and dries them out. Next time you get a big pimple before an important meeting or date, go ahead and apply that toothpaste!

So with mint's digestive properties, it is used a lot in the culinary world. Let's see how we can use it.

Grilled Shrimp in Lettuce Leaves in Serrano-Mint Sauce

by Bobby Flay

This is a quick fix and eat it immediately! It's a great recipe for Spring Break, which is rolling up.

Ingredients: 1 pound large shrimp (about 36), peeled and deveined
3 tablespoons canola oil
Salt and freshly ground pepper
12 leaves green curly leaf lettuce
Serrano-Mint Sauce, recipe follows
Chili oil, for drizzling, optional
Fresh cilantro leaves
Directions: Preheat the grill to medium-high. In a large bowl, toss shrimp in oil and season with salt and pepper. Grill the shrimp for 1 to 2 minutes on each side or until just cooked through. Be careful not to overcook the shrimp, or they will be tough and rubbery. Remove from the grill.
Place about 3 shrimp in each lettuce leaf. Drizzle with the Serrano-Mint Sauce and with a little chili oil, if desired. Sprinkle with a few cilantro leaves. Roll up the lettuce leaves, and eat immediately.
Serrano-Mint Sauce:
1 cup tightly packed mint leaves, plus more for garnish
2 serrano chiles, chopped
4 cloves garlic, chopped
1 (1-inch) piece fresh ginger, peeled and chopped
2 teaspoons sugar
1/4 cup white wine vinegar
2 tablespoons fish sauce
Salt
Place all ingredients, except for salt, in a blender. Pulse until smooth. Season, to taste.

Having said Spring Break is coming up, maybe Mint Iced Tea would be a fun way to incorporate mint!

Take a pot and boil 8 ounces of water. While the water is boiling, add six mint tea bags. You can take them out when you feel the flavor is strong enough. If you'd like to sweeten it up a bit, you can make a mint syrup. You do this by adding water and desired amount of sugar (probably about 1/4 cup) and mint into a small saucepan. Just add the syrup to your drink and enjoy!

There are tons of other ways to use mint. There are fruit salsas, salads, rubs for meats, etcetera etcetera. Get to work!

It's Okay to Love Chocolate!

Chocolate. Considerably one of the most incredible food inventions to date. (I'd say peanutbutter ties... Because the peanutbutter-chocolate combo takes the cake!) It's delicious in any form - candy bar, hot drink, cold shake, or drizzled over fruit. Typically, this picture to the left would depress me, because you'd think something that wonderful would be a big No to your diet... but did you notice the title of this blog? "It's Okay to Love Chocolate!"? I wasn't kidding! In fact, I want you to love chocolate. I want you to have it every day! Here's why...

(picture taken from ReadersDigest.com)

Flavonols: Chocolate is rich in flavonoids, which means it has strong antioxidant properties. The flavonoids in chocolate are called flavonols, and they're more present in dark chocolate. This is because milk chocolate, syrups and sweetened cocoa powder are all more manufactured, thus losing some of their natural properties.

These flavonols have a wide variety of positive affects to the body. For instance, it promotes nitric oxide activity, which is said to play an important role in cardiovascular health. My freshman year biology professor told us of one experiment, and I found it in this website. A group of people living in Kuna, Panama would cultivate cacao beans (the bean that chocolate hails from) and would incorporate it into their daily diets. Studies showed these people had relatively low blood pressure, and once they left their home, thus not having daily doses of chocolate, would see a significant rise in blood pressure.

Blood Flow: Along with lowered blood pressure, the flavonols help a better blood flow. It helps prevent blood platelets from sticking together, forming clots. These clots impede good blood flow. Poor blood flow increases the risk of strokes and heart diseases. In the website I mentioned earlier, they discussed a study that showed consumption of flavonols act similarly to low-dose aspirins. (This doesn't mean to replace chocolate with aspirin! I just thought it was neat...)

Antioxidants: I want to be a little more specific with chocolate's antioxidant power. It has higher Oxygen Radical Absorption Capacity (ORAC) values than most foods. (ORAC values measure how powerful an antioxidant a substance is. An antioxidant is a substance that inhibits oxidation or reactions promoted by oxygen and peroxides, and that include many held to protect the living body from the deleterious effects of free radicals. Examples include beta-carotene, vitamin C, and alpha-tocopherol. Taken from ProHealth.com)

Relaxation: I always need more of this, so imagine my excitement when I found research that says chocolate promotes relaxation! The stimulant tryptophan lessens anxiety by producing a neurotransmitter called serotonin. It also produces endorphins, which relieves pain and tension in the body. Chocolate also has anandamide, which mimics cannabinoid (stimulant in marijuana) and promotes relaxation. Don't let the cannabinoid-like affect worry you - research says it will take a 130 pound person eating 25 pounds of chocolate to get the "high" affect you would get after smoking.

Ok, so now that you know its benefits, here are some things to consider when buying chocolate.

- Choose dark chocolate. This is because it is less manufactured than milk chocolate. Also white chocolate doesn't apply to these benefits, so only buy it if you're craving it. Choose unsweetened cocoa powder over sweetened for the same reason as choosing dark chocolate. I always think the more natural the product is, the healthier it's bound to be.

- Choose richer, creamier chocolate. Yeah, that sounds odd but think about it this way. If you eat it slowly, as you should, you'll be doing a lot. You'll be enjoying that chocolate a lot more, and you'll actually momentarily satisfy your chocolate craving. Also, the price may be a psychological way of not indulging.

To incorporate it into your diet in different ways, think of these things. I put an amazing recipe in the previous blog, Triple Chocolate Cookies (have you tried it yet?!). A fun way is fondue! Heat up some of that dark chocolate and dip your strawberries in them. I talked about how great strawberries are in one blog, now you can double up the benefits! Chocolate protein shakes for breakfast will not only wake you up, but give you a good amount of protein for the day. Have fun incorporating chocolate into your diet!

Incredible.

I know the main focus of this blog is to learn more about nutrition, but I have to slightly stray because I found an INCREDIBLE recipe that needs to be shared, especially with chocolate lovers. Now, having said that, this recipe is still health conscious, so don't worry!

A little story before I spill - I volunteered to make a snack for the next meeting of a group I'm involved with. I wanted a recipe that is easy to make, tastes great and doesn't leave me feeling guilty. I know that dark chocolate is very good for the body, and is even suggested to have often in your diet. I'm not sure of all it's benefits (hey, good idea for a blog!), but I do know that cocoa powder is loaded with antioxidants and is low in fat. So who did I turn to but Ellie Krieger! Enjoy the recipe and make often.


Triple Chocolate Cookies
Ingredients: 1/4 cup (1/2 stick) of unsalted butter, softened
1/2 cup firmly packed dark brown sugar
1/4 cup granulated sugar
1/4 cup canola oil
1 large egg
1 teaspoon vanilla extract
1/2 cup all-purpose flour
1/2 cup whole-wheat pastry flour (or regular whole-wheat flour)
1/4 cup unsweetened natural cocoa powder
1/4 teaspoon salt (optional)
2 ounces good quality dark chocolate (60-70%), coarsely chopped
2 ounces milk chocolate, coarsely chopped
2/3 cup pecans (optional)

Directions: Preheat the oven to 350 degrees.
In a large bowl, mash together the butter and sugars with a fork until well combined. Add the oil and egg and beat until creamy. Mix in the vanilla.
In a medium bowl, whisk together the flours, cocoa, and salt. Add the flour mixture to the butter mixture and mix well. Stir in both chocolates and, if desired, the pecans, and mix well. Using a tablespoon, scoop the batter onto an ungreased cookie sheet. Bake until the cookies are just set (about 12 minutes).
Transfer the cookies to a rack to cool. Store the cookies at room temperature in airtight container, where they will keep up to four days.

- Makes 24 cookies
- Per serving: 11o calories, 6 grams total fat, 2 grams monosaturated fats, 1 gram polysaturated fat, 2.5 grams of saturated fats, 1 gram protein, 13 grams carbohydrates, 1 gram fiber

(Recipe taken from Ellie Krieger's only cookbook, The Food You Crave)

Lavender

Lavender is a gorgeous plant with a handful of benefits to the human body. There are varvarieties of this plant, which makes it always abundant. Many varieties of lavender species have bunches of buds that are a shade of delicate purple at the tip of their thin stem. Other species are yellow, thin and sparce looking - not as asthetically pleasing. The ones that are used most commonly in medicinal purposes are English lavender, as seen on the left. To help recognize it in person, notice the stems are thick, and the upper portion is triangular from all the small flowers blooming. But enough about appearances, what is the English lavender plant good for?

(Image taken from ebfarm.com)

It is used mostly as an oil. I believe they do this so you can directly apply it and make that wonderful smell a bit more potent. In my book, Solve it with Supplements, they discuss lavender as relieving anxiety and depression, promoting better sleep, deterioration of concentration, treating IBS, insomnia and acne, may reduce agitation in people with severe dimentia, and eliminating harmful pathogens and yeasts. The website I primarily used in research corrolates with my book on many of the positive aspects of lavender. They add on to this list by saying it is a pain reliever, lowers high blood pressure, and benefits muscle relaxation. Not to mention, lavender can even be used as a disinfectant!

Random Fact: Lavender was used to scrub the floors of the hospitals in World War 1 to get rid of the harmful bacteria that came from blood.

Chemical Components in Lavender that help it DO WORK:

Linalyl Acetate: This chemical component helps lavender relieve anxiety and promote muscle relaxation in the body. It does this by reducing levels of a neurotransmitter that excites the brain, simultaneously boosting the neurotransmitter that does the exact opposite - a calming sensation brought to the brain. In muscle relaxation, linalyl acetate activates the nitric oxide pathway which will bring more oxygen to the muscles, allowing them to "breathe" easier.

Limonene: Limonene is a terpene found in many citrus fruits, and is commonly used as an additive of flavor in fruit juices, icecream and pudding. It's found naturally in lavender and it has a gastric acid neutralizing affect, meaning it will aid in intestinal discomfort (specifically IBS - Irritable Bowel Syndrome).

Coumarin: Coumarin is where lavender's pleasant odor comes from. It is a compound that helps the body's blood vessels open more efficiently and help control spasms (because you are more relaxed). The odor of lavender in studies has corrolated to better sleep, relief of insomnia and an over-all more relaxed state of the body.

Tannins/Rosmarinic Acid: Tannin is a derivative of Rosmarinic Acid, which means it gets all of its benefits from rosmarinic acid. This acid has a higher antioxidant agent than that of Vitman E. It prevents cell damage caused by free radicals, which means it helps prevent cancers and diseases from forming. Rosmaric Acid also has anti-inflammatory agents that can help relieve asthma and arthritis. One nutrient-making company, Vitiva, claims that addition of this acid to foods will improve its shelf life.

Perillyl Alcohol: "A variety of mechanisms are proposed to explain perillyl alcohol's chemopreventative and chemotherapeutic effects. One such mechanism is that it promotes "apoptosis," a self-destructing ability the cell has when its DNA is severely damaged. In cancer, these cells lack this self-destructing ability, resulting in abnormal cell growth. 10 In one report, liver tumor formation was not promoted by perillyl alcohol, but its growth was inhibited by this apoptosis mechanism by enhancing tumor cell loss.38 In another report, the rate of apoptosis was more than 6-fold higher with perillyl alcohol treated pancreatic adenocarcinoma cells than in untreated cells (Somara Botane)."

As I said earlier, lavender is most commonly used as an oil, but of course that's not the only way you can take it. They have capsules in nutrition stores, bath salts, soaps, teas, candies and even chewing gums. Two years ago, I went to Italy, and spent a night in Assisi. When I was there, I bought lavender candies because I had never seen them before. They were so delicious! It tasted just like the smell with a tint of sugary sweetness.

If you'd like to cook with lavender, which I suggest you try, you can add a pinch of dried lavender to your dish. It goes great with lamb, roasted chicken, mash potatoes, among others. Be creative! You can also buy honey-lavender, which is made by the bees of the Mediterranean. It holds all the healthy benefits while being sweet and savory. You can drizzle this on your fruit or yogurt. Sometimes, I like grabbing whole wheat pita pockets, and drizzling honey inside. It's a perfect snack!

Scrumptious Strawberries

I don't know about you, but I looooove strawberries. They're tart and sweet, have amazing texture, are small in size, and are beautiful when ripe. And, like any other fruit, they're packed with health benefits, some which I was unaware of. For example, what inspired this specific blog is what I had learned from health cook Ellie Krieger's cookbook, The Food You Crave: "Although strawberries taste sweet, they have one of the lowest sugar contents of any fruit and are packed with vitamin C and fiber. Just 1 cup of strawberries has more vitamin C than a medium-size orange!" (I thought oranges were the kings of Vitamin C, but apparently, strawberries got them beat!)

So, what kind of benefits do strawberries entail? Well, for one they're heavy in flavonoids which are linked to the prevention of cancer and cardiovascular related diseases.

Flavonoids: These are also called bioflavonoids, and its an antioxidant and nutrient found in plants that will give it its color. The health benefits they provide really have to do with its antioxidant properties, in that it triggers enzymes that can fight disease and tooth decay. It's also linked to preventing the flu, which is important since it's flu season right now! (information taken from http://www.wisegeek.com/)

Strawberries are unique in that they have ellagic acids. These acids is a phonelic compound that inhibits the promotion of cancer cells and arrests the growth in persons with a genetic predisposition for the disease. If you're more interested in ellagic acids, I suggest you go to http://www.egallic.net/.

Along with Vitamin C, strawberries are strong in Vitamin B which a soluble form of folate, or folic acid which occurs naturally in food. Its main purpose is the promotion and maintenance of new cells, specifically red blood cells. That helps your immune system! Here's other nutrients:

Potassium: helps the kidney function efficiently.

Magnesium: The body contains about 25 mg of magnesium. Over 60% of all the magnesium in the body is found in the skeleton, about 27% is found in muscle, 6% to 7% is found in other cells, and less than 1% is found outside of cells - so you never want to be low on your magnesium intake!

Omega 3 fatty acids: These help in fighting diseases, like the cardiovascular diseases and cancers.

Riboflavin: This works with Vitamin B in the promotion of new cells. Defficiency in this can cause anemia, among other problems.

Okay, so now on to the fun part! Incorporating strawberries into your diet in a fun way! Ellie Krieger, whom I mentioned earlier, is one of my favorite people. She's a registered dietician (my dream job) and has a TV show on Food Network. I love cooking from her, so I'm going to give you some of her amazing strawberry recipes!

Breakfast: Chocolate and Strawberry Stuffed French Toast

Ingredients: 3 eggs
1 1/4 cups nonfat milk
1/2 teaspoon vanilla extract
1/4 cup part-skim ricotta cheese
8 slices of whole-wheat sandwich bread crusts removed
1 (8-ounce) container strawberries, hulled and sliced
4 teaspoons bittersweet chocolate chips
Cooking spray
2 teaspoons confectioners' sugar
Directions: In a large bowl, whisk together the eggs, milk and vanilla. Set aside.
Place 1 tablespoon of ricotta in the center of 4 of the pieces of bread and spread around slightly. Top with about 6 slices of strawberries and a teaspoon of chocolate chips. Cover each with another piece of bread to make a "sandwich".
Spray a large nonstick skillet or griddle with cooking spray and preheat. Carefully dip each of the "sandwiches" into the egg mixture until completely moistened. Then place on the skillet and cook over a medium heat for 3 to 4 minutes per side, until the outside is golden brown and the center is warm and chocolate is melted.
Transfer to serving places. Top with remaining strawberries and sprinkle with confectioners' sugar.
Per Serving: Calories 270; Total Fat 8 g; (Sat Fat 3 g, Mono Fat 2 g, Poly Fat 0 g) ; Protein 15 g; Carb 38 g; Fiber 5 g; Cholesterol 170 mg; Sodium 390 mg

Meal: Strawberry and Mozzarella Salad

Ingredients:
2 tablespoons olive oil
1 tablespoon balsamic vinegar
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 heart romaine lettuce, torn or cut into bite-sized pieces (3 cups lightly packed)
1 8-ounce container of strawberries, hulled and sliced
3 ounces part-skim mozzarella cheese diced (about 3/4 cup)
1/4 cup fresh basil leaves, cut into ribbons
Directions
In a small bowl whisk together the oil, vinegar salt and pepper. Place the lettuce in a large bowl and toss with half the dressing. Place the lettuce onto 4 salad plates.
Toss the strawberries with the remaining dressing and place 1/4 of the berries on top of each mound of lettuce. Top each with cheese and sprinkle with the basil.
Per Serving: Calories 150; Total Fat 12 g; (Sat Fat 3.5 g, Mono Fat 5 g, Poly Fat 1 g) ; Protein 6 g; Carb 7 g; Fiber 2 g; Cholesterol 15 mg; Sodium 320 mg
Excellent source of: Vitamin A, Vitamin C
Good source of: Protein, Vitamin K, Calcium, Manganese

(These recipes were taken from www.foodnetwork.com, where you can find loads more just like it. Also, www.eatingwell.com has a lot of recipes too!)