Go Nuts - Again!

I don’t know about you but I used to shy away from eating nuts because they are high in fat. But now I have started snacking on them in small quantities. Nuts are one of the best plant sources of protein and they are rich in fiber. Almonds, which are actually seeds, may improve digestion and boost your immune system.

Walnuts are also a great choice.  They are full of protein, high in fiber, and contain Vitamins B & E. Walnuts also have omega 3 fatty acids which have been shown to lower "bad" cholesterol.  

But - go easy on your portions - A good way to control your portion is to just eat one large handful of nuts (no more than 25) everyday.

Here is one of my healthy snack recipes:

1 Cup Fresh Blueberries, washed
1 Cup Sliced Almonds
1 Cup Craisins
Mix all together. Enjoy alone, over yogurt, oatmeal or cereal!

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!

The Benefits of Brown Rice

I know, I know!  I have said it before but if you have not switched your white rice to brown rice...now is the time!

There are so many benefits to eating brown rice over white rice.  For starters, brown rice is a whole grain and provides more fiber, iron, B vitamins and other nutrients than white rice. (There are 1.5 grams of fiber per half cup of brown rice-almost three times the fiber in the same amount of white rice.)

If you still haven't made the switch...do it little by little.  Don't expect your family to quit white rice cold turkey!  Slowly add brown rice into the white rice you are currently eating and slowly phase the white rice out.  I started by combining 3/4 white to 1/4 brown and slowly over time we completely switched the entire family to brown rice.  Now my boys don't even know the difference.  In fact, it has been so long since they have even seen white rice that they probably would think it's a new food and would not even want to try it.  Not even for a dollar!

For more information on the benefits of brown rice view this article from drweil.com:
http://www.drweil.com/drw/u/TIP03684/Healthy-Choice-White-or-Brown-Rice.html

Steel Cut Oats

I remember a few years ago when Dr. Oz was still just a guest on the Oprah Show that he recommended eating Steel Cut Oats for breakfast.  So I ran out and bought some for myself but after I realized that I was going to have to cook them - and they take at least 20 minutes - and then add the flavoring myself - I thought it was too much work.  So I opted for the prepackaged oatmeal (from Kashi) which is still a great healthy choice and very convenient.

Recently I decided to try my hand at preparing  Steel Cuts Oats again and boy am I glad I took the time.  They are filling and delicious and with less processing they maintain their flavor and texture.  Steel Cut Oats are good for you because they are rich in whole grains, are high in B-vitamins, calcium, protein and fiber while low in salt and unsaturated fat. 

To flavor them I add a little bit of brown sugar, cinnamon, a few walnuts and blueberries.

Go Nuts!

I don’t know about you but I used to shy away from eating nuts because they are high in fat. But now I have started snacking on them in small quantities. Nuts are one of the best plant sources of protein. They are rich in fiber. Almonds, which are actually seeds, may improve digestion and boost your immune system. A good way to control your portion is to just eat one large handful of almonds (about 25) everyday.

Here is one of my healthy snack recipes:

1 Cup Fresh Blueberries, washed
1 Cup Sliced Almonds
1 Cup Craisins
Mix all together. Enjoy alone, over yogurt, oatmeal or cereal!

Flax Seed:
Flax seed is Rich in Omega-3 Fatty Acids: Omega-3 fatty acids are a key force against inflammation in our bodies. Mounting evidence shows that inflammation plays a part in many chronic diseases including heart disease, arthritis, asthma, diabetes, and even some cancers. Flax Seed is high in Fiber, and has been shown to lower cholesterol, triglycerides and blood pressure.

I buy ground flax seed and sprinkle it on my cereal or oatmeal everyday. You can also sprinkle it on salads. You don't have to go to speciality stores to find flax seeds. They come already packaged in stores like Market Street and even Target.