Articles

Quercetin for Stress, Blood Pressure, and Allergies

Red fruits, such as the ones pictured above, and vegetables, such as onion, are not only flavorful but also contain Quercetin. This polyphenol compound has so many health benefits that we fully expect you to start chomping on onions after reading this article! Now first things first, what are polyphenols anyway? These are chemicals that are nature’s protectors against bacteria and viruses. Other rich sources of this compound include red wine, olive oil, citrus, and apples. Maybe the proverbial bull already knew about quercetin – it would certainly explain a lot about them chasing red capes!

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RECIPES

Zip It! 5-minute Meal!

SOME FACTS: Burritos can be an excellent low- fat way to eat beans. Unlike tacos, they have the advantage of having a "shell," a flour tortilla that is not fried. You still need to be careful of what kind of flour tortilla you use, however. Some of them are made with lard or a substantial amount of oil in them. It is preferable to use whole wheat flour tortillas with 1 or 2 grams of fat per tortilla. The fillings also play a part in making the burrito high or low in fat. The beef, sour cream, cheese, and guacamole are all high in fat content. Even the beans can be high in fat because they are "refried." The trick is to use nonfat "refried" beans or make the beans yourself. Click here to read more.

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Osteoporosis Is NOT a One-Nutrient Disease 

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First of all, the main reason dairy is recommended by USDA is because of its calcium content, and the main reason calcium is recommended is to prevent osteoporosis. The fallacy in this approach is that osteoporosis is not a single nutrient disease. There are many factors that affect osteoporosis, such as a high intake of animal protein (including dairy protein).Perhaps even more importantly the nations that consume the most dairy products appear to have the most osteoporosis.24 (For a full explanation, see the Eat More, Weigh Less™ Diet.) Click

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A Lazy Way to Bake Bread 

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SOME FACTS: Making your own bread can be very easy, if you purchase a new invention, the bread machine. These machines cost between $125 and $300, but they're well worth the price. They make delicious whole-grain breads with little effort on your part. For most of these machines, all you do is put in the ingredients, press the button, and the machine does the mixing, the kneading, the rising and the baking, all on its own. You can customize your bread with your favorite ingredients such as raisins, cinnamon, apples, and whatever you might fancy. While your bread is baking, you can do something you'd rather be doing. The machine will let you know when the bread is ready. Click

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What Are Hijiki and Arame? 

Hijiki is a delicious string-like or thread-like sea vegetable that is very high in calcium and iron (as are all sea vegetables). It is virtually interchangeable with arame (described next) although it takes longer to cook hijiki. It has a strong ocean aroma that disappears after it is cooked off, so don't let the initial fragrance prevent you from using it. It is delicious with other vegetables. Click here to read more.


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Sweets that cause Weight Loss 

The Inverted Food Pyramid suggests you eat two to four servings of whole fruit each day. Most fruits are high on the EMI. They also contain a wealth of vitamins such as beta- carotene and vitamin C. Click here to read more.



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Savory Beans 

Beans are delicious, hearty and filling. They are excellent weight loss dishes when prepared properly. Moderate to high on the EMI, they are an excellent source of protein. They also make delicious dips and spreads that are very low in fat (as long as you don't add any fats). If you don't have time to cook, you can get beans in a can at the supermarket or the health food store. Simply drain and use these beans as if they were cooked beans. Click here to read more.



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Quick Greens 

SOME FACTS: Most sea vegetables (seaweed) are much like dark, leafy greens in that they are quite high in calcium (see table on page 262) and other nutrients and have practically no fat. Most people, however, don't know how to use them. Most of them are sold dried and thus keep well without refrigeration. Click here to read more.



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Try Delicious Bread Spreads 

WOULD YOU BELIEVE: People add 8 grams of fat to their toast when they use two pats of butter. SOME FACTS: One pat of butter contains about 4 grams of fat which comprises 100% of its 36 calories. A quick and delicious way to avoid using this much fat in a snack or a meal is to use simple spreads on your breads, muffins, toast, or other forms of baked grains. They are convenient, easy to make, and widely available in the stores. Click here to read more.



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Elipidate Your Stew

 WOULD YOU BELIEVE: Beef stew can be up to 12 grams of fat per cup or 49% fat (by calories). (Armour® Star brand) SOME FACTS: Beef stews (with vegetables) are high in fat because beef is in general high in fat. An average cut of beef is 65% to 75% fat (by calories) and in the stewing process, much of the fat melts and permeates the sauce and vegetables with fat.The result is a high fat dish. The same holds true for beef curry with vegetables. By sharp contrast, a vegetable stew such as a French dish called ratatouille is about 5% fat (by calories). If you like the taste of stew, you don't really need the beef. Click here to read more.

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Whole Grain Breads 

When was the last time you smelled the aroma of fresh baked bread? Can you imagine the sense of pride you would feel if you pulled a specially made loaf, just the right shade of golden brown, out of your own oven? Click here to read more.



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Make Creamy Soup Without Cream

WOULD YOU BELIEVE: Cream of mushroom soup has 13 grams of fat per cup which makes up 59% of its calories. Cream of chicken soup can be as high a 194 calories and 13.6 grams of fat per cup and 63% fat from calories. (Chicken noodle soup is 66 calories and 2.2 grams per cup.) Click here to read more.


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Frozen Dessert 

SOME FACTS: Desserts can be festive and healthy if you use just a little bit of imagination. One of the best desserts I ever tasted was frozen bananas run through a Champion® juicer. This produces a consistency very much like soft-serve ice cream. If you add just a hint of vanilla you'll actually get a very tasty ice creamy product, though it's really not necessary. In fact, you can use frozen bananas as a base and then add frozen strawberries, or any other flavor by adding a frozen version of the fruit to the banana mixture. Click here to read more.


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A High Calcium Beverage for Your "Coffee" Break

It surprised me when I first learned that blackstrap molasses is actually high in calcium. The molasses is a byproduct of sugar production, filtered out after sugar cane is cooked. A lot of the mineral residues from the sugar cane plant, such as calcium and iron, become concentrated in blackstrap molasses. Click here to read more.


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Sauté Without Oil 

WOULD YOU BELIEVE: A one-cup serving of vegetables sautéed in oil can be as high as 8.4 grams of fat per cup or 42% fat by calories. SOME FACTS: Usually, people sauté their vegetables in oil. (This is also called frying.) Unfortunately, sautéing with oil causes the fat to seep into the vegetables, and your High EMI dish slides all the way down to the low end of the EMI scale. Frying in oil is never necessary. It always adds calories to any meal. A better solution is to learn how to cook without oil.One way is to use a nonstick skillet and simply sauté your foods in water. The small amount of water keeps the vegetables from sticking to the pan and will cook the vegetables nicely. Click here to read more

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