Good Health Habits

There is so much mixed information about what foods to eat and what foods to avoid.  When I start to get overwhelmed I just try to remember…food should be food.  If there is a list of ingredients on the package that you cannot pronounce and that your grandmother would not recognize...it's probably not real food. 
Here are some rules I try to follow to maintain good health:

1. Don’t eat too much fat:  I think for the most part we know what foods are high in fat.  Anything fried…no good!  Foods loaded with heavy sauces, creams, and butter should be avoided.  A salad is great for lunch until it is loaded with bacon, cheese and high fat dressing.  A cup of coffee is fine until it is topped with chocolate, whipped cream, and sugar. 

2.  Limit your animal fats: I try to have several days a week where I do not consume any meat.  I still may enjoy low-fat dairy products but I opt for a salad for lunch and pasta with vegetables and marinara sauce for dinner.


3. Avoid foods with hydrogenated oils (margarine, and vegetable shortenings):  Hydrogenated oils hide in many unsuspecting foods such as flour tortillas, and boxed muffin mixes.  Take the time to read the ingredients to make sure you know what you are getting.

4. Limit Alcohol: Even a modest amount of alcohol is associated with an increased risk of breast cancer.

5.  Eat plenty of fruits and vegetables:  I keep grapes washed and ready to eat, carrots sticks readily available in the refrigerator, clementines in a bowl on the counter, etc. I do this so that when I feel like a snack I have lots of healthy choices around me so I am not tempted to make a not so healthy choice.

Homemade Salsa: A Bowl of Good Health

Summertime is here and there's no better time for making homemade salsa using garden fresh tomatoes, onions and cilantro.  This heart healthy recipe combines the best of ingredients to produce the perfect salsa and what I like to call “health in a bowl”.  See how some of the best summer produce can also be great for your health:

Tomatoes:  Tomatoes are loaded with lycopene, the nutrient responsible for giving them their bright red color.  In studies lycopene has been shown to help lower high blood pressure and cholesterol levels.  It has also been shown to help fight the signs of aging and help fight against certain cancers especially prostate and colon.

Garlic: Garlic has often been called natures “cure-all”.   It has been touted to help aid in ailments from acne to high-cholesterol.  In studies it has been shown to help boost the body’s immune system, help to lower cholesterol, and help to control blood pressure.

Cilantro: Cilantro has been around for centuries, dating back to ancient Greece.  It has been shown to help eliminate heavy metals in the blood, aid in nausea and digestion, and help to lower cholesterol levels.

Hot Peppers: Hot Peppers contain capsaicin, which has been shown to help lower cholesterol, boost immunity, and to reduce inflammation.


Recipe:
4-5 large tomatoes
½ cup red onion, chopped
½ cup green pepper, chopped
3-4 assorted jalapeno or serrano peppers, finely chopped
½ cup fresh cilantro, finely chopped
1 tsp each sea salt & pepper
2 tbsp lime juice
3 cloves garlic, chopped
¼ tsp each cumin and turmeric
1 tbsp vinegar
1/8 tsp paprika
1/8 tsp cayenne
¼ tsp red pepper flakes
½ tsp sugar

Finely chop all ingredients add spices and stir.  For a more perfect mix, add all ingredients into food processor and chop together.  Serve with all natural blue corn tortilla chips.  If you are a master of spice, feel free to add a little habanera pepper to the mix but make sure to have a glass of water handy, your mouth will be on fire!

Health Benefits of Broccoli

There are so many great health benefits of broccoli.   In fact, it has been said to be the most nutrient dense vegetable there is.  To name a few, broccoli is loaded with vitamins C and A, calcium, folic acid, and fiber. 

Broccoli contains phytochemicals that have been linked to better health and to the reduction of some cancers.  Broccoli reduces the risk of heart attack by boosting the body's ability to fight off cell damage and prevents the build-up of free radicals to help reduce cancer risk.  The calcium in broccoli assists with building strong bones, helps control high blood pressure, and helps battle against colon cancer.

Broccoli may even help reduce the symptoms of seasonal allergies.  The phytonutrients in broccoli and broccoli sprouts may help protect your nasal passages by activating a natural anti-inflammatory reaction to help reduce the amount of irritants in your airways and to help fight off infection.

So your mom was right...you need to eat all of your broccoli!