Health Tips for Today - Low Fat Recipes

Thursday, July 31, 2014

Health Tips for Today - Low Fat Recipes
Here are some of simple and healthy Low Fat Recipes :

Chicken, edamame & ginger pilaf
Health Tips for Today - Low Fat Recipes
Make this healthy rice pot for a mid-week supper - crammed with fibre and vitamin C. Health Tips for Today - Low Fat Recipes.

  • 2 tbsp vegetable oil
  • 1 onion, thinly sliced
  • thumb-sized piece ginger, grated
  • 1 red chilli, deseeded and finely sliced
  • 3 skinless chicken breasts, cut into bite-sized pieces
  • 250g basmati rice
  • 600ml vegetable stock
  • 100g frozen edamame / soya beans
  • coriander leaves and fat-free Greek yoghurt (optional), to serve
  1. Heat the oil in a medium saucepan, then add the onion, ginger and chilli, along with some seasoning. Cook for 5 mins, then add the chicken and rice. Cook for 2 mins more, then add the stock and bring to the boil. Turn the heat to low, cover and cook for 8-10 mins until the rice is just cooked. During the final 3 mins of cooking, add the edamame beans. Sprinkle some coriander leaves on top and serve with a dollop of Greek yogurt, if you like.
Chilli pepper pumpkin with Asian veg
Health Tips for Today - Low Fat Recipes
This five-spice roasted squash dish is healthy and simple - the perfect midweek supper. Health Tips for Today - Low Fat Recipes

  • 1 small pumpkin or ½ butternut squash, cut into chunks (seeds removed), no need to peel
  • 2 tsp sunflower or vegetable oil
  • 1 tsp each mild chilli powder and five spice powder
  • 175g thin-stemmed broccoli
  • 175g bok choi, quartered
  • 2 tbsp low-sodium soy sauce
  • 2 tbsp rice wine vinegar
  • 1 tbsp honey
  • 1 lime, ½ juice, ½ cut into wedges
  • few coriander leaves
  1. Heat oven to 220C/200C fan/gas 7. Toss the pumpkin in the oil, then sprinkle on the chilli powder, five-spice, 1 tsp black pepper and a pinch of salt, and mix well. Tip into a roasting tray in a single layer and cook for 25-30 mins until tender and starting to caramelise around the edges.
  2. About 5 mins before the pumpkin is cooked, heat a wok or large frying pan and add the broccoli plus 1-2 tbsp water. Cook for 2-3 mins, then add the bok choi, soy, vinegar and honey, and cook for a further 2-3 mins until the veg is tender. Add the lime juice, then divide between 2 plates with the pumpkin, coriander leaves and lime wedges.
Oven-baked fish & chips
Health Tips for Today - Low Fat Recipes
Give this classic combination a healthy makeover by oven cooking the ingredients instead of frying. Health Tips for Today - Low Fat Recipes.

Healthy benefits
We have halved the fat and calories of this traditional favorite by cooking it in the oven instead of frying. Although potatoes don’t count towards your 5-a-day, they’re a useful source of vitamin C as well as B6, potassium and manganese.


  • 880g/ 1lb 12 oz floury potato, scrubbed and cut into chips
  • 2 tbsp olive oil
  • 50g fresh breadcrumbs
  • zest 1 lemon
  • 2 tbsp chopped flat-leaf parsley
  • 4 x 140g/5oz thick sustainable white fish fillets
  • 200g/ 7oz cherry tomato

  1. Heat oven to 220C/200C fan/gas 7. Pat chips dry on kitchen paper, then lay in a single layer on a large baking tray. Drizzle with half the olive oil and season with salt. Cook for 40 mins, turning after 20 mins, so they cook evenly.
  2. Mix the breadcrumbs with the lemon zest and parsley, then season well. Top the cod evenly with the breadcrumb mixture, then drizzle .0with the remaining oil. Put in a roasting tin with the cherry tomatoes, then bake in the oven for the final 10 mins of the chips’ cooking time.
Spiced turkey with bulghar & pomegranate salad
Health Tips for Today - Low Fat Recipes
This superhealthy North African style salad uses turkey baked in a parcel to retain all the delicious juices. Health Tips for Today - Low Fat Recipes.

Make it veggie
Halloumi & bulghar salad for 4: Thinly slice a 250g pack halloumi, then marinate as per turkey recipe. Make the salad as per turkey recipe, adding 3 tbsp halved black olives. Grill halloumi, turning halfway, for about 5 mins, until golden and crisp on each side, then serve with the salad and a dollop of Greek yogurt.

  • 2 tbsp each chopped dill, parsley and mint
  • zest and juice 1 lemon
  • 1 tbsp harissa paste
  • 500g/1lb 2oz turkey breast fillets
  • 2 tbsp white wine or water
  • 250g pack bulghar wheat or a mix- we used quinoa and bulghar mix)
  • 2 tomatoes, chopped
  • ½ cucumber, diced
  • 100g pack pomegranate seeds
  1. Heat oven to 200C/180C fan/gas 6. Mix together half the herbs, half the lemon zest and juice, and all the harissa with some seasoning. Rub the turkey in the marinade and leave for 5 mins (or up to 24 hrs in the fridge).
  2. Lay out a large sheet of foil. Put the turkey and marinade, and wine or water, on top, then cover with another layer of foil, fold and crimp the edges to seal. Transfer the parcel to a tray, then bake for 30 mins until cooked through.
  3. Meanwhile, make the salad. Cook the bulghar following pack instructions. Drain, then mix with the remaining herbs, lemon zest and juice, plus the tomatoes, cucumber and pomegranate seeds. Slice the turkey and serve on top of the salad with the foil parcel juices poured on top.
Please read our previous post Health Articles - Why Do We Hiccup?
Also some of our related post Health Tips for Today

Health Articles - Why Do We Hiccup?

Wednesday, July 30, 2014

Health Articles - Why Do We Hiccup?. Most of us have experienced hiccups, an uncomfortable, sometimes embarrassing, but usually short-lived experience. But sometimes hiccups persist for a long period of time and can be a sign of serious underlying disease. What Are Hiccups? Hiccups are bursts of inspiratory (breathing in) activity. The muscles we use when we take in a breath are the intercostal muscles situated between the ribs, and the diaphragm - a sheet of muscle below the lungs.

Most simple cases of hiccups come after eating or drinking too much or too quickly. The stomach, which is situated right below the diaphragm, becomes distended and irritates it. This will cause the diaphragm to contract, as it does when we breathe in.

Sometimes hiccups will occur because of a disturbance to the nerve pathways from the brain to the muscles involved. This explains why hiccups may occur with temperature changes or emotional situations. It is also the reason that a sudden shock can sometimes abolish an attack.

Persistent hiccups may signify problems in the brain, spinal cord or any of the structures around the diaphragm or chest wall.

What are Hiccups?
Health Articles - Why Do We Hiccup?
Everyone has their own pet remedy for curing hiccups. Simply holding your breath is often effective. Breathing into a paper bag, the best remedy, increases the amount of carbon dioxide in the lungs, relaxing the diaphragm and halting the spasms.

A hiccup, medically known as SDF (synchronous diaphragmatic flutter) or singultus, is a sudden, involuntary contraction of the diaphragm which occurs at the same time as a contraction of the voice box (larynx) and total closure of the glottis, effectively blocking air intake. The glottis is the middle part of the larynx, where the vocal cords are located.

Hiccups may also be spelled "hiccoughs". Health Articles - Why Do We Hiccup?

Experts are not sure what causes hiccups and why we do them. Most agree that they are often triggered by minor stomach upsets. Sometimes, hiccups are said to have a psychological, rather than a physical cause - however, nobody really knows.

In the majority of cases, hiccups resolve without any treatment within a few minutes.

Hiccups, which can occur individually or in bouts, commonly happen rhythmically - the interval between each hiccup is relatively constant. Most people find them to be a minor nuisance. However, prolonged hiccups can became a serious medical problem and require treatment. Prolonged hiccups affect men much more than women. When attacks last longer than a month, the hiccups are termed intractable.

What are the causes of hiccups? 
Health Articles - Why Do We Hiccup?
Experts are not sure what the mechanisms are that cause hiccups, or why they occur. According to studies and feedbacks we receive at Medical News Today, the following circumstances, conditions and illnesses have been associated with a higher risk of developing hiccups:

Hot food has irritated the phrenic nerve. The phrenic nerve is near the esophagus. Health Articles - Why Do We Hiccup?

When there is gas in the stomach, which presses against the diaphragm.
  • After eating dry breads.
  • Fizzy drinks are consumed.
  • Food is eaten too rapidly
  • Many people anecdotally report hiccups after consuming alcoholic beverages.
  • Some medications, such as opiates, benzodiazepines, anesthesia, corticosteroids, barbiturates, and mythyldopa are known to cause hiccups.
  • Some people get hiccups after eating spicy foods.
  • There is a sudden change in temperature.
  • Too much food is eaten.
Some medical conditions are linked to a higher incidence of hiccups, such as:
  • Conditions which affect metabolism, including hyperglycemia, hypoglycemia, or diabetes
  • Conditions which affect the CNS (central nervous system), including a traumatic brain injury, encephalitis, a brain tumor, or stroke
  • Conditions which irritate the vagus nerve, such as meningitis, pharyngitis or goitre
  • Gastrointestinal conditions, including IBD (inflammatory bowel disease), a small bowel obstruction, or GERD (gastro-esophageal reflux disease)
  • Respiratory conditions, such as pleurisy, pneumonia or asthma
  • Psychological reactions, including grief, excitement, anxiety, stress, hysterical behavior, or shock
often, hiccups occur unexpectedly and neither the patient nor the doctor can identify their likely cause. What are the possible complications of hiccups? If a patient has prolonged hiccups, complications may develop, including:
  • Communication problems - persistent hiccups may make it harder for the patient to communicate orally.
  • Depression - patients with long-term hiccups have a considerably higher risk of developing clinical depression.
  • Fatigue - people with prolonged hiccups may become exhausted, especially if they cannot sleep or eat properly.
  • Insomnia - if the prolonged hiccups persist during the sleeping hours, the patient will find it hard to get to sleep, and/or stay asleep.
  • Post-surgical wound healing - if the patient is hiccupping all day long, post-surgical wounds will probably take much longer to heal. Some patients may have a higher risk of developing infections, or start bleeding after surgery.
  • Weight loss - in some cases the hiccups are not only long-term, but occur at short intervals, making it hard for the patient to eat properly.
Tests for patients with prolonged hiccups. 
Health Articles - Why Do We Hiccup?
Hiccups that last less than 48 hours do not usually need any medical attention, because they resolve on their own. If your hiccups persists for longer, you should check with your doctor. Health Articles - Why Do We Hiccup?

After talking to the patient about their hiccups, when they began, how often they occur, etc., the doctor will probably perform a general physical exam and then a neurological exam to check the person's:
  • Balance
  • Coordination
  • Eyesight
  • Muscle strength
  • Muscle tone
  • Reflexes
  • Sense of touch
If the doctor, usually a GP (general practitioner, primary care physician) at this point, believes an underlying condition may be the cause, the following diagnostic tests may be ordered:
Blood tests - to check for infection, kidney disease or diabetes

Imaging tests - to determine whether there are any anatomical abnormalities which may be affecting the phrenic or vagus nerves or the diaphragm. This may involve taking a chest X-ray, a CT scan or an MRI scan.

Endoscopic test - the doctor inserts an endoscope, a flexible tube with a small camera at the end, down the patient's throat to check the windpipe or esophagus.

An electrocardiogram (ECG) - this test checks for heart-related conditions by measuring electrical activity in the heart.

What are the treatment options for hiccups? 
Health Articles - Why Do We Hiccup?
In the vast majority of cases, hiccups require no medical treatment and will go away after a few hours or two days at the most. Health Articles - Why Do We Hiccup?

Self-care tips for hiccups
According to the National Health Service (NHS), UK, the following steps have been known to help some patients with hiccups. These are featured in full in our article how to get rid of hiccups:
  • Bite on a lemon
  • Breathe into a paper bag (you should never cover your head with the bag)
  • Gargle with very cold water
  • Have a tiny bit of vinegar (enough to taste)
  • Hold your breath for a short time, breath out, then do it again three or four times - do this every 20 minutes
  • Lean forward so that you gently compress your chest
  • Place gentle pressure on your diaphragm
  • Sip ice-cold water slowly
  • Sit down and hug your knees as close to your chest as you can for short periods
  • Take some granulated sugar and swallow it
  • While you swallow, place gentle pressure on your nose
If you have an underlying condition which may be causing the hiccups
If the underlying condition or illness is treated and/or controlled, the hiccups will likely resolve. In some cases, the patient may be referred to a specialist.

For prolonged hiccups which may be interfering with the patient's quality of life, the doctor may prescribe a drug.

The following medications may be prescribed if no underlying health condition is diagnosed:
  • Baclofen (Lioresal) - a muscle relaxant
  • Chlorpromazine - an antipsychotic medication which can alleviate hiccups
  • Gabapentin - originally used for the treatment of epilepsy, now commonly prescribed for neuropathic pain. It can help alleviate the symptoms of hiccups.
  • Haloperidol - an antipsychotic drug which can also alleviate hiccups symptoms
  • Metoclopramide (Reglan) - an anti nausea medication, known to help some patients with hiccups
The doctor will usually prescribe a low-dose two-week course of medication. The dosage may gradually be increased until the hiccups are gone. Medication course length depends on the severity of hiccups, the patients' general health, and their age.

Preventing hiccups 
Some of the causes of hiccups are preventable.
  • Avoid abrupt changes in temperature
  • Avoid drinking alcohol
  • Avoid fizzy drinks
  • Avoid having large meals
  • Do not eat too rapidly
Please read our previous post Health Tips for Today - Healthy Living Facts

Health Tips for Today - Healthy Living Facts

Tuesday, July 29, 2014

Health Tips for Today - Healthy Living Facts. This article is designed to give tips to readers about how they can improve or augment actions in their life to have a healthy lifestyle; it is not meant to be all inclusive but will include major components that are considered to be parts of a lifestyle that lead to good health. In addition to the tips about what people should do for healthy living, the article will mention some of the tips about avoiding actions (the don'ts) that lead to unhealthy living.

"Healthy living" to most people means both physical and mental health are in balance or functioning well together in a person. In many instances, physical and mental health are closely linked, so that a change (good or bad) in one directly affects the other. Consequently, some of the tips will include suggestions for emotional and mental "healthy living."

Eating (diet)
Health Tips for Today - Healthy Living Facts
All humans have to eat food for growth and maintenance of a healthy body, but we humans have different requirements as infants, children (kids), teenagers, young adults, adults, and seniors. For example, infants may require feeding every four hours until they gradually age and begin to take in more solid foods. Eventually they develop into the more normal pattern of eating three times per day as young kids. However, as most parents know, kids, teenagers, and young adults often snack between meals. Snacking is often not limited to these age groups because adults and seniors often do the same.

Health Tips for Today - Healthy Living Facts
  • A vegetarian lifestyle has been promoted for a healthy lifestyle and weight loss; vegetarians should check with their physicians to be sure they are getting enough vitamins, minerals, and iron in their food.
  • Avoid eating a large meal before sleeping to decrease gastroesophageal reflux and weight gain.
  • Avoid eating raw or undercooked meats of any type. Health Tips for Today - Healthy Living Facts.

  • Avoid heavy meals in the summer months, especially during hot days.
  • Avoid rewarding children with sugary snacks; such a pattern may become a lifelong habit for people.
  • Avoid sodas and sugar-enhanced drinks because of the excessive calories in the sodas and sugar drinks; diet drinks may not be a good choice as they make some people hungrier and increase food consumption.
  • Choose foods that are low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars; look at the labels because the first listed items on the labels comprise the highest concentrations of ingredients.
Health Tips for Today - Healthy Living Facts
  • Choose lean meats, poultry, fish, beans, eggs, and nuts (with emphasis on beans and nuts). Health Tips for Today - Healthy Living Facts.
  • Control portion sizes; eat the smallest portion that can satisfy hunger and then stop eating.
  • Cooking foods (above 165 F) destroys most harmful bacteria and other pathogens; if you choose to eat uncooked foods like fruits or vegetables, they should be thoroughly washed with running treated (safe to drink) tap water right before eating.
  • Eat three meals a day (breakfast, lunch, and dinner); it is important to remember that dinner does not have to be the largest meal.
  • If a person is angry or depressed, eating will not solve these situations and may make the underlying problems worse. Health Tips for Today - Healthy Living Facts.
  • Snacks are OK in moderation and should consist of items like fruit, whole grains, or nuts to satisfy hunger and not cause excessive weight gain.
  • The bulk of food consumption should consist of fruits, vegetables, whole grains, and fat-free or low-fat milk products.
Tips for special situations:
Health Tips for Today - Healthy Living Facts
  • People trying to lose weight (body fat) should avoid all fatty and sugary foods and eat mainly vegetables, fruits, and nuts and markedly reduce his/her intake of meat and dairy products.
  • People who prepare food should avoid using grease or frying foods in grease. Health Tips for Today - Healthy Living Facts.
  • People with diabetes should use the above tips and monitor their glucose levels as directed; try to keep the daily blood glucose levels as close to normal as possible.
  • People with unusual work schedules (night shifts, college students, military) should try to adhere to a breakfast, lunch, and dinner routine with minimal snacking.
  • Seek medical advice early if you cannot control your weight, food intake, or if you have diabetes and cannot control your blood glucose levels.
Also some of our related post Health Tips for Today

Health Tips for Today - Nutrition Facts of Healthy Foods

Sunday, July 27, 2014

Some foods naturally contain disease-fighting, health promoting properties, while others contain elements that may hinder your health goals. Health Tips for Today - Nutrition Facts of Healthy Foods. Find out information that may surprise you with these helpful food facts.

Health Tips for Today - Nutrition Facts of Healthy Foods
  • Asparagus is a good source of vitamins A, C and E, B-complex vitamins, potassium and zinc
  • Asparagus is high in glutathione, an important anticarcinogen
  • It also contains rutin, which protects small blood vessels from rupturing and may protect against radiation
Health Tips for Today - Nutrition Facts of Healthy Foods
  • An avocado has more than twice as much potassium as a banana.
  • Avocados are rich in monounsaturated fat, which is easily burned for energy.
  • For a delicious, creamy salad dressing, mix together avocado and fresh carrot juice.

Health Tips for Today - Nutrition Facts of Healthy Foods
  • Bananas are high in sugar, so they should not be eaten if you have blood sugar problems.
  • Don’t eat bananas on an empty stomach; combining them with a bit of protein will help to normalize the insulin response caused by the sugar in the banana.
  • Green-tipped bananas are better for your health than over-ripe bananas.
  • On a side note: Because bananas are so popular, rainforests are often destroyed to make way for banana plantations.

  • You don’t need to eat bananas for the potassium! (Although it is present in bananas, potassium is the predominant nutrient among most all fruits and vegetables.)
Beet Greens/Root
Health Tips for Today - Nutrition Facts of Healthy Foods
  • Beet greens contain notable amounts of calcium, iron, magnesium and phosphorus
  • Beet roots are high in carbohydrate levels and should therefore be used sparingly
  • They also contain vitamins A, B-complex and C
Health Tips for Today - Nutrition Facts of Healthy Foods
  • Broccoli contains twice the vitamin C of an orange
  • Broccoli is a modest source of vitamin A and alpha-tocopherol vitamin E
  • It also has antioxidant properties

  • It contains selenium, a mineral that has been found to have anti-cancer and anti-viral properties
  • It has almost as much calcium as whole milk--and the calcium is better absorbed
Health Tips for Today - Nutrition Facts of Healthy Foods
  • As an easy way to reduce grains in your diet, spread peanut butter on celery rather than bread.
  • Celery is the best vegetable source of naturally occurring sodium.
  • It is high in potassium. Health Tips for Today - Nutrition Facts of Healthy Foods.
  • The high water content in celery makes it ideal for vegetable juicing.
Health Tips for Today - Nutrition Facts of Healthy Foods
  • Cilantro is a member of the carrot family
  • Both the leaves and seeds aid digestion, relieve intestinal gas, pain and distention
  • Cilantro may be useful to treat urinary tract infections
  • They also treat nausea, soothe inflammation, rheumatic pain, headaches, coughs and mental stress
Health Tips for Today - Nutrition Facts of Healthy Foods
  • Chicory contains insulin, which helps diabetics regulate their blood sugar levels
  • Chicory is beneficial for digestion, the circulatory system and the blood
  • Chicory is closely related to lettuce and dandelion but is a member of the sunflower family
  • Chicory leaves are a good source of calcium, vitamin A and potassium

  • It may be cleansing to the liver and gallbladder
Chinese Cabbage
Health Tips for Today - Nutrition Facts of Healthy Foods
  • Chinese cabbage has anti-inflammatory properties
  • Chinese cabbage is low in calories and low in sodium
  • It is also high in vitamin A and a good source of potassium
  • It is an excellent source of folic acid

Dandelion Greens
Health Tips for Today - Nutrition Facts of Healthy Foods
  • Dandelion is also used to treat and prevent breast and lung tumors and premenstrual bloating
  • Dandelion is beneficial to digestion and is an antiviral that may be useful in the treatment of AIDS and herpes
  • Dandelion greens are high in vitamin A in the form of antioxidant carotenoid and vitamin C
  • Dandelion root contains insulin, which lowers blood sugar in diabetics
  • It may also be useful in treating jaundice, cirrhosis, edema due to high blood pressure, gout, eczema and acne
  • They also contain calcium and potassium
Health Tips for Today - Nutrition Facts of Healthy Foods
  • Fennel can be useful for indigestion and spasms of the digestive tract
  • Fennel contains the antioxidant flavonoid quercetin
  • It also helps expel phlegm from the lungs

  • This herb is anticarcinogenic and can be useful for cancer patients undergoing chemotherapy or radiation
Green Beans
Health Tips for Today - Nutrition Facts of Healthy Foods
  • Green beans are diuretic and may be used to treat diabetes. Health Tips for Today - Nutrition Facts of Healthy Foods
  • A fresh bean should snap crisply and feels velvety to the touch
  • Fresh beans contain vitamin A, B-complex vitamins, calcium and potassium
Health Tips for Today - Nutrition Facts of Healthy Foods
  • Due to their high carbohydrate content, they should be used sparingly

  • It has a slightly sweet flesh that's on the order of water chestnuts, but crunchier
  • Jicama is low in sodium and high in potassium
Health Tips for Today - Nutrition Facts of Healthy Foods
  • Kale eases lung congestion and is beneficial to the stomach, liver and immune system
  • It also contains indole-3-carbinol, which may protect against colon cancer
  • It contains lutein and zeaxanthin, which protect the eyes from macular degeneration
  • Kale is an excellent source of calcium, iron, vitamins A and C, and chlorophyll

Health Tips for Today - Nutrition Facts of Healthy Foods
  • Kohlrabi, which belongs to the cabbage family, is an excellent source of vitamin C and potassium
  • It is also high in fiber
  • It can also be effective against edema, candida and viral conditions

  • Kohlrabi helps to stabilize blood sugar and is therefore useful hypoglycemia and diabetes
Mustard Greens
Health Tips for Today - Nutrition Facts of Healthy Foods
  • Mustard greens are an excellent anticancer vegetable
  • They may also be beneficial for colds, arthritis or depression
  • While mustard greens sold in the United States are relatively mild in flavor, some mustard green varieties, especially those in Asia, can be as hot as a jalapeno pepper depending on their mustard oil content

Health Tips for Today - Nutrition Facts of Healthy Foods
  • Onions aid in cellular repair.
  • Onions are a rich source of quercetin, a potent antioxidant.
  • Onions are an excellent antioxidant, and they contain anti-allergy, antiviral and antihistamine properties.
  • Sulfur compounds in onions help to detoxify the body.
  • To obtain the maximum nutritional benefits, onions should be eaten raw or lightly steamed

Health Tips for Today - Nutrition Facts of Healthy Foods
  • For a natural breath freshener, try a sprig of parsley

  • It contains three times as much vitamin C as oranges, and twice as much iron as spinach
  • It helps to purify the blood and stimulate the bowels
  • Parsley is an anticarcinogen. Health Tips for Today - Nutrition Facts of Healthy Foods.
  • Parsley contains vitamin A and is a good source of copper and manganese
  • Parsley is useful as a digestive aid
Peanut Butter
Health Tips for Today - Nutrition Facts of Healthy Foods
  • Non-organic peanut butters are high in pesticides and fungus and contain aflatoxin, a potent carcinogenic mold.
  • To increase the protein in peanut butter (peanuts have about the same amount of protein as soy), Brewer’s yeast can be mixed in. This is especially useful for vegetarian

  • When buying peanut butter, only buy organic varieties.
Health Tips for Today - Nutrition Facts of Healthy Foods
  • Did you know? George Washington Carver was largely responsible for popularizing the peanut as a food in America.
  • Peanuts are high in fungus and, often, pesticides.
  • Peanuts contain beneficial protein, but many people are allergic to them and find them hard to digest.
  • Peanuts contain about the same amount of protein as soy and are low in starchy carbohydrates.
  • The peanut is actually a legume, not a nut (which is why they are often roasted).
  • They also contain aflatoxin, a carcinogenic, which may explain why peanut farmers have been foundto have disproportionately high rates of cancer.
  • They do not contain any omega-3, which can contribute to distorting your omega-6:omega-3 ratio.
Pumpkin Seeds
Health Tips for Today - Nutrition Facts of Healthy Foods
  • Pumpkin seeds are high in zinc, which is good for the prostate and building the immune system.
  • For maximum nutritional benefits, seeds should be eaten raw.
  • Raw pumpkin seeds contain essential fatty acids and beneficial proteins.
  • Roasted seeds contain damaged fat that can lead to plaque in the arteries

  • They also contain fatty acids that kill parasites.
Health Tips for Today - Nutrition Facts of Healthy Foods
  • Grown in Egypt since at least 2780 B.C., radishes were originally black

  • Radishes contain vitamin C, potassium and other trace minerals
  • Radishes have antibacterial and anti-fungal properties
  • They are a member of the cabbage family
Sweet Potato
Health Tips for Today - Nutrition Facts of Healthy Foods
  • Sweet potatoes are also high in sugar and therefore should be used sparingly
  • Be careful: eating too many may cause abdominal swelling and indigestion
  • Sweet potatoes are an excellent source of carotenoid antioxidants
  • Sweet potatoes are not related to the potato nor the yam they are actually a member of the morning glory family

  • They contain calcium, are high in vitamins A and C and contain thiamine
Health Tips for Today - Nutrition Facts of Healthy Foods
  • A tomato grown in a hothouse has half the vitamin C content as a vine-ripened tomato

  • They also contain vitamin A and B-complex vitamins, potassium and phosphorus. Health Tips for Today - Nutrition Facts of Healthy Foods.
  • Tomatoes are an excellent source of vitamin C (the vitamin C is most concentrated in the jelly-like substance that surrounds the seeds)
  • Tomatoes are rich in lycopene, flavonoids and other phytochemicals with anticarcinogenic properties
Zucchini (Summer Squash)
Health Tips for Today - Nutrition Facts of Healthy Foods
  • The flavor of zucchini is best when it is less than six inches long
  • They also contain potassium and calcium
  • Zucchini and other summer squash varieties contain vitamins A and C
  • Zucchinis can grow as large as baseball bats but have little flavor when they reach this size.
Also some of our related post Health Tips for Today

Healthy Tips for Today - Healthy Breakfast Recipes

Saturday, July 26, 2014

Healthy Tips for Today - Healthy Breakfast Recipes. Start your morning off right with these healthy breakfast ideas!

Berry Breakfast Smoothie
Healthy Tips for Today - Healthy Breakfast Recipes
Wake up to a delicious blend of banana, strawberries, blueberries and peanut butter. This fruit smoothie recipe is a good source of protein and fiber.

  • 1 banana, cut into chunks
  • 1/2 cup fat-free milk (cold in the summer, warm in the winter)
  • 1/4 cup frozen unsweetened blueberries
  • 1/4 cup frozen unsweetened strawberries
  • 1 teaspoon peanut butter
  • 1/2 teaspoon honey
  1. In a blender, combine the banana, milk, blueberries, strawberries, peanut butter, and honey. Process about 1 minute, or until the consistency of a thick milkshake.
Berry Wafflewich
Healthy Tips for Today - Healthy Breakfast Recipes
Prepare the waffle according to the package directions. Spread peanut butter on the waffle. Cup the waffle in your hand, add berries, then squeeze lightly. Think of it as a berry breakfast taco. Healthy Tips for Today - Healthy Breakfast Recipes.

  • 1 whole wheat toaster waffle
  • 1/2 tbsp peanut butter
  • 1/4 C slightly crushed blueberries, blackberries, or raspberries
  1. Prepare the waffle according to the package directions. Spread the peanut butter on the waffle. Cup the waffle in your hand, add the berries, then squeeze lightly. Think of it as a berry breakfast taco.
Breakfast Burritos
Healthy Tips for Today - Healthy Breakfast Recipes
Craving Mexican food but not the fat and calories that accompany your favorite dish? These breakfast burritos are the perfect alternative. Use egg whites instead of regular eggs to cut back on fat and cholesterol and flavor as desired with salsa.

Using egg whites to replace whole eggs in a recipe is a great way to cut fat and cholesterol. It will also increase the volume of food your kids get to eat.


  • Vegetable cooking spray
  • 2 egg whites
  • 2 whole wheat tortillas
  • 1/4 cup fat-free cheese
  • 1/4 cup rinsed canned beans (such as pinto beans or black beans)
  • Salsa (to taste)


  1. Spray vegetable cooking spray into a frying pan.
  2. Scramble the egg whites in the pan and cook to the desired degree of doneness.
  3. Place the cooked eggs on the tortillas.
  4. Sprinkle the cheese over the eggs.
  5. Place the beans over the cheese and eggs.
  6. Roll each tortilla into a wrap.
  7. Microwave for 30 seconds.
  8. Spoon salsa on top

Multigrain Blueberry Waffles
Healthy Tips for Today - Healthy Breakfast Recipes
Just like the waffles Mom used to make but better for your heart! These multigrain waffles are high in fiber and low in fat. Perfect for a nice Sunday brunch. Healthy Tips for Today - Healthy Breakfast Recipes

  • 1 1/2 cups whole grain pastry flour
  • 1/2 cup rolled oats
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 2/3 cups fat-free milk
  • 2 egg whites
  • 3 tablespoons packed brown sugar
  • 1 tablespoon vegetable oil
  • 2 cups blueberries
  • 1 1/2 cups sliced strawberries
  • 1/2 cup maple syrup
  1. Preheat the oven to 200°F. Coat a baking sheet with cooking spray.
  2. In a large bowl, combine the flour, oats, baking powder, baking soda, and salt.
  3. In a medium bowl, combine the milk, egg whites, brown sugar, and oil. Add to the flour mixture and stir just until blended. Fold in 1 cup of the blueberries.
  4. Coat a nonstick waffle iron with cooking spray. Preheat the iron.
  5. Pour 1/2 cup of the batter onto the center of the iron. Cook for 5 minutes, or until steam no longer escapes from under the waffle-iron lid and the waffle is golden. Place the waffles on the prepared baking sheet and place in the oven to keep warm.
  6. Repeat with the remaining batter to make a total of 8 waffles.
  7. Meanwhile, in a small saucepan over medium heat, combine the remaining 1 cup blueberries, the strawberries, and maple syrup. Cook for 5 minutes, or until the berries are softened and the mixture is hot. Serve with the waffles.
Recipe Notes
This batter also makes excellent pancakes. To create your own nutritious convenience mix, double or triple the recipe for the dry ingredients and store in an airtight container in a cool cupboard. To make pancakes, measure 2 cups of the dry mix into a bowl and then add the liquid ingredients from the recipe.

One-Minute Cheesy Mushroom Scramble
Healthy Tips for Today - Healthy Breakfast Recipes
Including prep and cook time, this scramble will take you only four minutes (meaning you'll have plenty of time to curl your hair before work).

  • 3 eggs
  • 1/2 cup presliced fresh mushrooms
  • 1 ounce 2% shredded mozzarella
  • 1 teaspoon pam cooking spray
  1. Crack eggs into bowl. Whisk eggs to break yolks.
  2. Add mushrooms and cheese.
  3. Spray Pam on hot pan.
  4. Add eggs. Cook and scramble until firm
Oatmeal, Buttermilk, and Blueberry Pancakes
Healthy Tips for Today - Healthy Breakfast Recipes
Perfect for brunch, these moist, light pancakes are filling, not fattening! Adding oatmeal to the batter is a delicious way to add fiber to your morning meal. Healthy Tips for Today - Healthy Breakfast Recipes.

  • 1 1/4 cups quick-cooking oats
  • 1/2 cup whole wheat flour
  • 3 tablespoons sugar
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 1/8 teaspoon salt
  • 1 cup low-fat buttermilk
  • 1 egg
  • 1 egg white
  • 1 tablespoon unsalted butter, melted
  • 1 teaspoon grated fresh lemon peel
  • 1 cup fresh blueberries
  • 1/2 cup maple syrup
  1. In a bowl, combine the oats, flour, sugar, baking powder, baking soda, and salt.
  2. In a separate bowl, combine the buttermilk, egg, egg white, butter, and lemon peel. Pour the buttermilk mixture into the oat mixture, stirring until just moistened. Gently fold in the blueberries with a rubber spatula. Refrigerate for 30 minutes.
  3. Preheat the oven to 250ºF. Coat a large nonstick skillet with cooking spray and heat over medium heat. Spoon four 1/4 cupfuls of batter into the skillet and cook until the tops begin to bubble slightly, about 2 1/2 to 3 minutes. Turn the pancakes and cook 2 1/2 to 3 minutes longer, or until golden and cooked through. Transfer to a baking sheet and keep warm in the oven. Repeat with the remaining batter. Divide the maple syrup over the pancakes.
Orient Express Oatmeal
Healthy Tips for Today - Healthy Breakfast Recipes
Short on time but need a breakfast that packs a punch? You'll only need four minutes to whip up this flavorful oatmeal. With almost 20 grams of protein, it will keep you going well past lunchtime.

  • 3/4 C plain instant oatmeal
  • 1 C 1 percent milk
  • 1 tbsp sliced almonds
  • 1/2 tsp powdered ginger
  • 1 tsp honey
  • 1 tsp ground flaxseed
  • 1 tbsp low fat vanilla yogurt
  1. Mix the oats, milk, almonds, ginger, honey, and flaxseed in a microwavable bowl. Nuke for 2 minutes. Top with yogurt.
Scrambled Eggs with Smoked Salmon, Asparagus, and Goat Cheese
Healthy Tips for Today - Healthy Breakfast Recipes
Gourmet breakfast in just 13 minutes? Sign us up! This smoked salmon, asparagus, and goat cheese scramble is full of healthy fats and packed with protein. Healthy Tips for Today - Healthy Breakfast Recipes

Two eggs scrambled in a pat of butter contain approximately 200 calories. So how does Denny's get from 200 to 1,150 with their Heartland Scramble? And how do so many other restaurants sling together scrambles with more than 1,000 calories? Simple: excessive oil and egregious amounts of cheese. This scramble has all the makings of hearty breakfast fare butter, cheese, protein but with healthy fats, fresh vegetables, and a light caloric toll. Serve it with a scoop of roasted potatoes and fresh fruit.

  • 1 tbsp butter
  • 8 stalks asparagus, woody bottoms removed, chopped into 1" pieces
  • salt and black pepper to taste
  • 8 eggs
  • 2 tbsp fat-free milk
  • 1/4 cup crumbled fresh goat cheese
  • 4 oz smoked salmon, chopped
  1. Heat the butter in a large nonstick skillet or saute pan over medium heat. When the butter begins to foam, add the asparagus and cook until just tender ("crisp-tender" in kitchen parlance). Season with salt and pepper.
  2. Crack the eggs into a large bowl and whisk with the milk. Season with a few pinches of salt and pepper and add to the pan with the asparagus. Turn the heat down to low and use a wooden spoon to constantly stir and scrape the eggs until they begin to form soft curds. A minute before they're done, stir in the goat cheese.
  3. Remove from the heat when the eggs are still creamy and soft (remember, scrambled eggs are like meat-- they continue to cook even after you cut the heat) and fold in the smoked salmon.
Recipe Tips
Spend the extra dollar or two to buy the highest quality eggs you can find. Free-range farmers' market eggs are best.

Strawberry Parfaits
Healthy Tips for Today - Healthy Breakfast Recipes
If you've got a sweet tooth when you roll out of bed, head straight for this low-fat strawberry parfait. Breakfast that tastes like dessert? That's our kind of morning!


  • 1 lb strawberries
  • 2 cups low fat vanilla yogurt
  • 6 tbsps muesli cereal


  1. Cut 1 lb strawberries into quarters and divide half among 4 glasses.
  2. Divide 1 cup low fat vanilla yogurt and 3 Tbsp muesli cereal evenly among glasses.
  3. Repeat with remaining berries and additional 1 cup yogurt and 3 Tbsp muesli. Top with sliced berries.

Sunrise Sandwich with Turkey, Cheddar, and Guacamole
Healthy Tips for Today - Healthy Breakfast Recipes
In this improvement on the Egg McMuffin, we've subbed in lean turkey for Canadian bacon, added lycopene-rich tomato, and crowned it all with a spread of heart-healthy guacamole.

We are firm believers in the splendors of the original Egg McMuffin, along with many of the other ready-to-eat breakfast sandwiches that have followed in its wake. But not all handheld breakfast bites are so virtuous, many of them being flooded with excessive carbs and fat. And even the McMuffin can be greatly improved upon, which is exactly what we do here, subbing in lean turkey for Canadian bacon, adding lycopene-rich tomato, and crowning it all with a spread of heart-healthy guacamole.

  • 1 tsp canola or olive oil
  • 1 egg
  • salt and black pepper to taste
  • 2 oz smoked turkey breast
  • 1 slice American, Cheddar, or pepper Jack cheese
  • 1 thick slice tomato
  • 1 whole-wheat English muffin, split and toasted
  • 1 tbsp Guacamole or Wholly Guacamole
  1. Heat the oil in a small nonstick skillet or saute pan over medium heat until hot. Add the egg and gently fry until the white is set but the yolk is still runny, about 5 minutes. Season with salt and pepper.
  2. Place the turkey on a plate, top with the cheese, and microwave for 30 to 45 seconds, until the turkey is hot and the cheese is melted.
  3. Place the tomato on the bottom half of the English muffin and season with salt and pepper. Top with the turkey and egg. Slather the guacamole on the top half of the muffin and crown the sandwich.
Recipe Notes
Smoked meat products can be high in sodium. Look for turkey with fewer than 500 milligrams of sodium per serving.

Also some of our related post Healthy Tips for Today

Health Tips for Today - World's Healthiest Foods

Friday, July 25, 2014

Health Tips for Today - World's Healthiest Foods. Foods that can serve as the basis of your Healthiest Way of Eating. Links to the articles about these foods can be found below. In addition to questions about our foods, we often get asked about beverages and sweeteners. In the beverage category, water and green tea have been especially popular topics, and in the sweetener category, so have blackstrap molasses, honey and maple syrup.
Of course, there are many other nutritious foods other than those that we have included on our list that we feel are wonderful, health-promoting foods; if there are other whole foods - such as fruits, vegetables, nuts/seeds, whole grains, etc - that you like, by all means enjoy them. Just because a food is not on our list doesn't mean that we don't think that it can be included in a diet geared towards the Healthiest Way of Eating as long as it is a whole, natural, nutrient-rich food.

To find out why some of your favorite nutritious foods are not included in our list, read The Criteria Used to Select the World's Healthiest Foods.

Beans & Legumes
Health Tips for Today - World's Healthiest Foods
  • Black beans
  • Dried peas
  • Garbanzo beans (chickpeas)
  • Kidney beans
  • Lentils
  • Lima beans
  • Miso
  • Navy beans
  • Pinto beans
  • Soy sauce
  • Soybeans
  • Tempeh
  • Tofu

Health Tips for Today - World's Healthiest Foods
  • Apples
  • Apricots
  • Bananas
  • Blueberries
  • Cantaloupe
  • Cranberries
  • Figs
  • Grapefruit
  • Grapes
  • Kiwifruit
  • Lemon/Limes
  • Oranges
  • Papaya
  • Pears
  • Pineapple
  • Plums
  • Raspberries
  • Strawberries
  • Watermelon

Health Tips for Today - World's Healthiest Foods
  • Barley
  • Brown rice
  • Buckwheat
  • Millet
  • Oats
  • Quinoa
  • Rye
  • Whole wheat

Herbs & Spices
Health Tips for Today - World's Healthiest Foods
  • Basil
  • Black pepper
  • Chili pepper, dried
  • Cilantro & Coriander seeds
  • Cinnamon, ground
  • Cloves
  • Cumin seeds
  • Dill
  • Ginger
  • Mustard seeds
  • Oregano
  • Parsley
  • Peppermint
  • Rosemary
  • Sage
  • Thyme
  • Turmeric

Nuts & Seeds
Health Tips for Today - World's Healthiest Foods

  • Almonds
  • Cashews
  • Flaxseeds
  • Peanuts
  • Pumpkin seeds
  • Sesame seeds
  • Sunflower seeds
  • Walnuts

Poultry & Meats
Health Tips for Today - World's Healthiest Foods
  • Beef, grass-fed
  • Chicken, pasture-raised
  • Lamb, grass-fed
  • Turkey, pasture-raised
  • Eggs & Dairy
  • Cheese, grass-fed
  • Cow's milk, grass-fed
  • Eggs, pasture-raised
  • Yogurt, grass-fed

Health Tips for Today - World's Healthiest Foods
  • Cod
  • Salmon
  • Sardines
  • Scallops
  • Shrimp
  • Tuna
Health Tips for Today - World's Healthiest Foods
  • Asparagus
  • Avocados
  • Beet greens
  • Beets
  • Bell peppers
  • Bok choy
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Collard greens
  • Corn
  • Cucumbers
  • Eggplant
  • Fennel
  • Garlic
  • Green beans
  • Green peas
  • Kale
  • Leeks
  • Mushrooms, crimini
  • Mushrooms, shiitake
  • Mustard greens
  • Olive oil, extra virgin
  • Olives
  • Onions
  • Potatoes
  • Romaine lettuce
  • Sea vegetables
  • Spinach
  • Squash, summer
  • Squash, winter
  • Sweet potatoes
  • Swiss chard
  • Tomatoes
  • Turnip greens

Criteria for The World's Healthiest Foods
Among the thousands of different foods our world provides, the majority contain at least several of the nutrients our bodies need but to be included as one of the World's Healthiest Foods they had to meet the criteria listed below. Health Tips for Today - World's Healthiest Foods.
The criteria we used will also help you understand why some of your favorite (and also nutritious) foods may not be included on our list. For example, Readers have asked why pomegranate, a very nutritious food, is not included on our website. While pomegranates taste great and are rich in vitamins and flavonoid phytonutrients, they are still rather expensive which makes them not as widely available to many people.

We have selected foods that are not only familiar and available, but also affordable, especially if you purchase them locally and in season. This is also the time when they are the freshest and of the best quality.

Familiar Foods
Healthiest Foods are common "everyday" foods. Health Tips for Today - World's Healthiest Foods.  These include the fruits, vegetables, whole grains, nuts and seeds, lean meats, fish, olive oil, herbs and spices that are familiar to most people.

Most Nutrient Dense
Healthiest Foods have been selected because they are among the richest sources of many of the essential nutrients needed for optimal health. We used a concept called nutrient density to determine which foods have the highest nutritional value.
Nutrient density is a measure of the amount of nutrients a food contains in comparison to the number of calories. A food is more nutrient dense when the level of nutrients is high in relationship to the number of calories the food contains. By eating the World's Healthiest Foods, you'll get all the essential nutrients that you need for excellent health, including vitamins, minerals, phytonutrients, essential fatty acids, fiber and more for the least number of calories. Read more about Our Food and Recipe Rating System.

Readily Available
Although there are many foods that are exceptionally nutritious, many of them are not readily available in different areas of the country. Health Tips for Today - World's Healthiest Foods. Healthiest Foods are foods that the majority people can easily find at their local market.

Taste Good
Healthiest Foods are also some of the world's best tasting foods. We have created recipes using the World's Healthiest Foods that do not overpower, but enhance, the unique flavor of each food. Each recipe provides a flavor adventure so you can discover new ways to experience and enjoy the great natural tastes of these foods.

Whole Foods
Healthiest Foods are also whole foods complete with all their rich natural endowment of nutrients. Health Tips for Today - World's Healthiest Foods. They have not been highly processed nor do they contain synthetic, artificial or irradiated ingredients. And whenever possible, The Healthier Way of Eating recommends purchasing "Organically Grown" foods, since they not only promote your health, but also the health of our planet.

Please check our previous post Health Tips for Today - Weight Loss Basics
Also some of our related post Health Tips for Today