The nutritional value of Lasanga

Lasagna is a rich wellspring of the cancer prevention agent compound lycopene. A fundamental formula for excellent Italian-American lasagna contains four principle fixings: lasagna noodles, cheddar,I add cottage cheese, egg, swiss cheese, Mozzarella cheese, spinach, and eggplant, summer squash, and mushrooms are really good vegetables to add,They also add vitamins. I have learned in the past years to stick in good veggies wherever I can. None of us get too many vitamins and minerals from veggies. usually a tomato-based sauce and meat. There are a limitless number of varieties on this customary quartet, from the expansion of vegetables, for example, spinach, to a supplemental layer of white sauce, to the substitution of tofu for meat. Notwithstanding, lasagna made just with dried lasagna noodles, ground meat or wiener, canned tomato sauce - or a sauce arranged from canned tomatoes - and ricotta, mozzarella and Parmesan cheddar is still the most widely recognized. Together, these fixings join to make lasagna a critical wellspring of an assortment of fundamental supplements. I did not in this article review the mushrooms, onion, and spinach I added to the lasagna. But adding vegetables wherever you can adds lots of nutrients. Protein Lasagna determines its protein content essentially from cheddar and meat. Ground meat contains 22 grams of protein in every 3 ounces of cooked meat. This sum is more or less 44 percent of the U.S. Division of Agriculture's prescribed day by day stipend of protein for a sound grown-up taking after a 2,000-calorie diet. Italian pork hotdog is likewise high in protein, with around 16 grams of protein for each connection. The ricotta cheddar in lasagna contains 14.12 grams of protein in every one-half container part-skim milk serving, while 1 ounce of part-skim mozzarella cheddar gives almost 7 grams of protein. Ground Parmesan cheddar has 10.9 grams of protein for each ounce. Carbs The greater part of the starches in lasagna originate from the tomato sauce and the lasagna noodles. A measure of canned tomato sauce gives 13.18 grams of carbs, with 10.41 grams of this aggregate originating from straightforward sugars and around 3.7 grams from dietary fiber. A lasagna sauce arranged from canned tomatoes gives 9.6 grams of aggregate carbs per 1-container serving. Included in this aggregate are 5.7 grams of basic sugars and 2.4 grams of dietary fiber. Lasagna noodles contain a much higher convergence of aggregate sugars - 41 grams in every 2-ounce serving. This sum gives 14 percent of the RDA for carbs. Moreover, the measure of dietary fiber in lasagna noodles - 2 grams for every serving - is 8 percent of the RDA for fiber. Vitamins Lasagna is thick with vitamins. Every 3-ounce serving of ground meat contains 44 percent of the prescribed day by day remittance of vitamin B-12, 17 percent of the RDA of vitamin B-6 and 27 percent of the RDA of niacin. One connection of Italian hotdog gives the same measure of vitamin B-6, alongside 9 micrograms of folate. Tomato sauce and canned tomatoes are critical wellsprings of vitamin An and vitamin C, with both containing 20 percent or a greater amount of the RDA of vitamin C per one-half-glass serving, and 15 percent or a greater amount of the RDA of vitamin A. Lasagna noodles are an incredible wellspring of folate - three noodles contain 100 micrograms of folate - and the majority of the cheeses in lasagna give vitamin An and vitamin D. Minerals The minerals gave by lasagna incorporate zinc, phosphorus, iron, selenium and calcium. Lasagna's cheddar and tomato sauce give calcium, with Parmesan and mozzarella containing somewhere around 222 and 314 milligrams of calcium for each ounce, which is 22 to 31 percent of the RDA of calcium, and canned tomato items giving 2 to 4 percent of calcium's RDA. Both the meat and noodles in lasagna contain iron. Every serving of lasagna noodles has 1.8 milligrams of iron, while a serving of ground hamburger contains 2.4 milligrams, or 13 percent of the RDA of iron. Each 3 ounces of ground meat likewise gives 37 percent of the RDA of zinc, 26 percent of the RDA of selenium and 19 percent of phosphorus' RDA. Cell reinforcements Tomato sauce makes lasagna rich in the carotenoid compound lycopene. Lycopene has solid cell reinforcement properties that permit it to hinder the capacity of free radicals to harm DNA. The Cancer Project site reports that tomato items, for example, the canned tomato sauce or diced tomatoes used to set up the sauce in lasagna are some of best wellsprings of lycopene. An one-quarter container serving of tomato sauce contains 8.9 milligrams of lycopene, while 1/2 measure of diced tomatoes gives around 9.8 milligrams of lycopene. An eating routine high in lycopene-rich nourishments may help diminish the danger of cardiovascular ailment, hypertension and certain sorts of disease, including stomach, lung and prostate maligna Roasted Vegetable Salad Ingredients Edit and Save Original recipe makes 6 Servings 1 pound fresh asparagus, trimmed 2 zucchini, ends trimmed and halved lengthwise 2 yellow squash, ends trimmed and halved lengthwise 1 large red onion, sliced into 1/2-inch thick slices 2 red bell peppers, halved and seeded 1 whole black beauty egg plant 1/2 cup extra-virgin olive oil 1/4 cup red wine vinegar 1 tablespoon Dijon mustard 1 clove garlic, minced salt and ground black pepper to taste I get really tired of lettuce based salads and often make other kinds of salad to accompany my main dish. What are the health benefits of eggplant? The eggplant, also known as aubergine, garden egg, guinea squash, melongene and brinjal, is usually distinguishable by its signature egg-like shape and vibrant purple color. When most people think of eggplant, this is the image that comes to mind. However, eggplants actually come in a variety of shapes and colors from small and oblong to long and skinny, from shades of purple to white and green.1 No matter the name, shape, or color, all eggplants contain many beneficial nutrients and phytochemical compounds that benefit human health. This article will focus on the nutritional benefits of the traditional purple eggplant.

Nutritional breakdown of eggplant One cup of raw eggplant contains 20 calories, 0.8 grams of protein, 4.82 grams of carbohydrate, 0.15 grams of fat and 2.5 grams of dietary fiber. A one-cup serving meets 10% of daily fiber needs, 5% potassium, 3% vitamin C, 5% vitamin B-6, 1% iron and 2% magnesium. Eggplant The eggplant, also known as aubergine, garden egg, guinea squash, melongene and brinjal, is usually distinguishable by its signature egg-like shape and vibrant purple color. Eggplants also contain anthocyanins, compounds that belong to a class of naturally occurring phytochemicals known as flavonoids. Flavonoids are present in many plant foods and in addition to providing health benefits - they also contribute to the distinguishable coloration of many fruits and vegetables. In this case, anthocyanins are water-soluble pigments that give the eggplant their well-known dark purple complexion.2 Many of the nutritional benefits gained from consuming eggplants are obtained from the skin of the vegetable. Eggplant skin is full of fiber, potassium and magnesium and antioxidants. In fact, its phenolic content makes it such a potent free radical scavenger that the eggplant is ranked among the top 10 vegetables in terms of oxygen radical absorbance capacity.7 Possible health benefits of consuming eggplant Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Many studies have suggested that increasing consumption of plant foods like the eggplant decreases the risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy complexion and hair, increased energy and overall lower weight. Heart health The fiber, potassium, vitamin C, vitamin B-6, and phytonutrient content in eggplants all support heart health. According to the American Journal of Clinical Nutrition, eating foods containing flavonoids is affiliated with a lower risk of mortality from heart disease. Consuming even small quantities of flavonoid-rich foods may benefit human health.2 Several studies show that consumption of the flavonoids known as anthocyanins has played a major role in lowering risk of cardiovascular disease. One particular study revealed that those who consumed more than three servings of fruits and vegetables per week containing anthocyanins had 34% less risk of heart disease than those who consumed less. In another clinical study, researchers found that increased intake of anthocyanins was associated with significantly lower blood pressure.3 Blood cholesterol Research on the effects of eggplant consumption in animal studies has shown that rabbits with high cholesterol that consumed eggplant juice displayed a significant decrease in weight and blood cholesterol levels.5 Laboratory analyses of the phenolic compounds in eggplant reveal that the vegetable contains significant amounts of chlorogenic acid, which is one of the most powerful free radical scavengers found in plants. Chlorogenic acid has been shown to decrease LDL levels, and also serves as an antimicrobial, antiviral, and anticarcinogenic agent.4 Cancer Polyphenols in eggplant have been found to exhibit anti-cancer effects. Anthocyanins and chlorogenic acid function as antioxidants and anti-inflammatory compounds. They protect body cells from damage caused by free radicals and in turn prevent tumor growth and invasion and spread of cancer cells. They also stimulate detoxifying enzymes within cells and promote cancer cell death.3 Cognitive function Findings from animal studies suggest that nasunin, an anthocyanin within eggplant skin, is a powerful antioxidant that protects the lipids comprising cell membranes in brain cells from free radical damage. It has also been proven to help facilitate the transport of nutrients into the cell and wastes out.6 Research has also shown that anthocyanins inhibit neuroinflammation and facilitate blood flow to the brain. This helps prevent age-related mental disorders and also improves memory.3 Weight management and satiety Dietary fibers are commonly recognized as important factors in weight management and loss by functioning as "bulking agents" in the digestive system. These compounds increase satiety and reduce appetite, making you feel fuller for longer and thereby lowering your overall calorie intake. Since eggplant is already low in calories, it makes a great part of a healthy, low-calorie diet. What's New and Beneficial about Summer Squash

Although summer squash has long been recognized as an important food source of carotenoids, only recently have research studies documented just how fantastic summer squash can be when it comes to these key antioxidants. For some groups of study participants, summer squash turns out to be the primary food source of alpha-carotene and beta-carotene in the entire diet! For lutein, zeaxanthin, and beta-cryptoxanthin (three other health-supportive carotenoids) summer squash also comes out among the top three food sources in several studies. When we think about food and antioxidants, what first comes to mind might be fresh fruit and vitamin C, or bright orange carrots and beta-carotene. Yet several recent studies have underscored the unique contribution made by summer squash to our antioxidant requirements. While not as rich in some of the more widely-publicized antioxidants like beta-carotene, summer squash is a very strong source of other key antioxidant nutrients, including the carotenoids lutein and zeaxanthin. Since the skin of this food is particularly antioxidant-rich, it's worth leaving the skin intact and purchasing organic summer squash to help avoid potential unwanted contaminants. If you usually microwave or boil your summer squash, you'll be interested to know this: steaming is much better than either of these two methods in terms of nutrient retention. New evidence shows that summer squash can retain a large amount of its antioxidant activity after steaming. Using zucchini as their summer squash, researchers found that steaming was a better way to preserve zucchini's antioxidant activity than boiling or microwaving. Interestingly, even previously frozen zucchini held on to its antioxidant activity fairly well after steaming. These findings are great news for anyone enjoys steamed vegetables and who sometimes needs to freeze surplus vegetables for later use. We tend to think about squashes, both summer and winter, as starchy vegetables. This thinking is correct, since about 85-90% of the total calories in squashes (as a group) come from carbohydrate, and about half of this carbohydrate is starch-like in composition and composed of polysaccharides. But we also tend to think about polysaccharides as stagnant storage forms for starch that cannot do much for us in terms of unique health benefits. Here our thinking is way off target! Recent research has shown that the polysaccharides in summer squash include an unusual amount of pectin—a specially structured polysaccharide that often include special chains of D-galacturonic acid called homogalacturonan. It's this unique polysaccharide composition in summer squash that is being linked in repeated animal studies to protection against diabetes and better regulation of insulin. We expect to see future studies on humans confirming these same types of benefits from consumption of summer squash. What's New and Beneficial about Bell Peppers

Bell pepper is not only an excellent source of carotenoids, but also a source of over 30 different members of the carotenoid nutrient family. A recent study from Spain took a close look vitamin C, vitamin E, and six of these carotenoids (alpha-carotene, beta-carotene, lycopene, lutein, cryptoxanthin and zeaxanthin) in all commonly eaten foods and found that only two vegetables contained at least two-thirds of all the listed nutrients. One of these foods was tomato, and the other was sweet bell pepper! Bell pepper alone provided 12% of the total zeaxanthin found in the participants' diets. (Bell pepper also provided 7% of the participants' total vitamin C intake.) If you want to maximize the availability of vitamin C and carotenoids from bell pepper, allow this amazing vegetable to ripen. Recent studies have shown that the vitamin C content and the carotenoid content of bell pepper both increase with ripening. When the vitamin C and carotenoid content of bell peppers increases, so does their total antioxidant capacity, which can be a source of great health benefits. Growers can allow bell peppers to ripen on the plant prior to harvest (which means that you will be able to purchase them in the grocery store in a ripened state). Or, if harvested early in the ripening stage, bell peppers can still be allowed to ripen post-harvest and after you've purchased them and brought them home from the market. In one recent study, the vitamin C in not-fully-ripe bell peppers continued to increase during home storage over a period of about 10 days. It can, though, be difficult to tell whether a bell pepper is optimally ripe. Most--but not all--green bell peppers will turn red in color over time, but they may be optimally ripe before shifting over from green to red. A good rule of thumb is to judge less by their basic color and more by their color quality as well as overall texture and feel. Whether green, red, yellow, or orange, optimally ripe bell peppers will have deep, vivid colors, feel heavy for their size, and be firm enough to yield only slightly to pressure. Higher heat cooking can damage some of the delicate phytonutrients in bell peppers. In one recent study from Turkey, the effects of grilling on sweet green bell peppers were studied with respect to one particular phytonutrient--the flavonoid called luteolin. Prior to grilling, the bell peppers were found to contain about 46 milligrams/kilogram of this important antioxidant and anti-inflammatory flavonoid. After grilling for 7-8 minutes at a temperature of 150°C (302°F), about 40% of the luteolin was found to be destroyed. This loss of luteolin from higher heat cooking is one of the reasons we like cooking methods for bell peppers that use lower heat for a very short period of time. Although we tend to think about cruciferous vegetables like broccoli or allium vegetables like onions and garlic as vegetables that are richest in sulfur-containing compounds, bell peppers can also be valuable sources of health-supportive sulfur compounds. Several recent studies have taken a close look at the presence of enzymes in bell peppers called cysteine S-conjugate beta-lyases and their role in a sulfur-containing metabolic pathway called the thiomethyl shunt. These enzymes and this pathway may be involved in some of the anti-cancer benefits that bell pepper has shown in some animal and lab studies. They may serve as the basis for some of the anti-cancer benefits shown by green, yellow, red and orange vegetable intake in recent studies, including a recent study on risk reduction for gastric cancer and esophageal cancer. What's New and Beneficial about Asparagus

Recent research has underscored the value of careful storage and speedy consumption of fresh asparagus. The key scientific finding here involves respiration rate. Like all vegetables, asparagus doesn't instantly "die" when it is picked, but instead, continues to engage in metabolic activity. This metabolic activity includes intake of oxygen, the breaking down of starches and sugars, and the releasing of carbon dioxide. The speed at which these processes occur is typically referred to as "respiration rate." Compared to most other vegetables, asparagus has a very high respiration rate. At 60 milligrams of carbon dioxide release per hour per 100 grams of food (at a refrigerator temperature of 41°F), this rate is five times greater than the rate for onions and potatoes; three times greater than the rate for lettuce and tomato; and twice as great as the rate for cauliflower and avocado. Asparagus' very high respiration rate makes it more perishable than its fellow vegetables, and also much more likely to lose water, wrinkle, and harden. By wrapping the ends of the asparagus in a damp paper or cloth towel, you can help offset asparagus' very high respiration rate during refrigerator storage. Along with this helpful step, you will want to consume asparagus within approximately 48 hours of purchase. Wild asparagus (Asparagus racemosus) is a species of asparagus with a long history of use in India and other parts of Asia as a botanical medicine. Many medicinal qualities of wild asparagus have been associated with phytonutrients present in its roots, and especially one type of phytonutrients called saponins. Recent research has shown that the species of asparagus most commonly consumed in the U.S. (Asparagus officinalis) also contains saponins, not only in its root portion put also in its shoots. Saponins found in common, everyday asparagus include asparanin A, sarsasapogenin, and protodioscin. Asparagus even contains small amounts of the diosgenin - one of the best-studied saponins that is especially concentrated in yam. Saponins in food have repeatedly been shown to have anti-inflammatory and anti-cancer properties, and their intake has also been associated with improved blood pressure, improved blood sugar regulation, and better control of blood fat levels. You may have heard about two foods — chicory root and Jerusalem artichoke — that are widely recognized as providing health benefits for our digestive tract. These health benefits involve a special area of digestive support called "prebiotics" offered by a compound known as inulin. Both chicory root and Jerusalem artichoke contain rich concentrations of inulin, a unique type of carbohydrate called a polyfructan. Unlike most other carbs, inulin doesn't get broken down in the first segments of our digestive tract. It passes undigested all the way to our large intestine. Once it arrives at our large intestine, it becomes an ideal food source for certain types of bacteria (like Bifidobacteria and Lactobacilli) that are associated with better nutrient absorption, lower risk of allergy, and lower risk of colon cancer. Researchers now know that asparagus belongs among the list of foods that contain inulin. While approximately 5% lower in inulin than chicory root and Jerusalem artichoke, asparagus is a food that contains a valuable amount of unique carb and may provide our digestive tract with some equally unique health benefits. The only thing better than good advertising, is getting it for a great price! Enjoy a 25 percent discount when you sign up for dailyplanet.biz now!

Chicken legs and thighs work well with light seasonings.

Chicken legs and thighs are dark meat cuts with a moderate level of fat. Oil from the fat keeps them moist for dry heat cooking methods such as broiling. Provided you stick to proper serving sizes and go light on the condiments, the nutrition for broiled chicken legs and thighs fits within most healthful diets. My favorite way of preparing dinner is to use my rice steamers, it has shelves. I put the rice on one, I then put spinach or other greens on another shelf, then my chicken on the top shelf. No oil involved in this meal.

Removing the skin from chicken legs and thighs before cooking them keeps your meal as low in fat as possible. Peeling the skin after cooking is not as effective, because its fat soaks into the meat as it broils. To prevent the meat from drying, wrap it in a few layers of aluminum foil. Do not add extra oil to the chicken legs and thighs; fat within the meat liquefies and prevents sticking when heated. Adding marinades, seasonings or sauces changes the nutritional profile of the chicken legs and thighs. Include the nutrients in additional ingredients when calculating each serving. One serving of broiled chicken legs and thighs is 3 ounces of boneless, skinless meat. I leave the skin on and put the chicken on the first shelf of the steamer and the chicken fat drips down and flavors the rice and spinach.

Calories and Carbohydrates One serving of broiled chicken legs and thighs contains 177 calories. Based on a 2,000-calorie diet, that is about 9 percent of your total calories. There are no carbohydrates in a serving of broiled chicken legs and thighs. Given the hearty helping of 3-ounces of dark meat, the caloric content is relatively low. The lack of carbohydrates allows low-carb dieters to indulge, as well. Protein, Fat and Cholesterol

I only use the free range chickens my friend raises for me. They are leaner and have a taste that takes some getting used to after having been addicted to high fat hens raise in cages. Chicken meat is high in protein with 24 grams per serving of broiled legs and thighs. The daily recommended intake, or DRI, of protein for an average adult is 50 grams, so each serving yields nearly half of your day’s intake. The fat content is the downside of eating dark meat at 8 grams per serving, which is 18 percent of a 44-gram DRI. Of the 8 grams, 2.3 grams are saturated, 3.4 grams are monounsaturated and 2.3 grams are polyunsaturated. Saturated fat should be limited to 16 grams per day, so each serving yields about 14 percent of your daily intake. However, monounsaturated and polyunsaturated fats are healthy and aid in digestion. The cholesterol in each serving is also high at 135 milligrams, or 45 percent of the DRI of 300 milligrams. Diets high in cholesterol put you at risk for heart disease, stroke and other health concerns. Monitor your cholesterol intake to prevent going over 300 milligrams daily.

Vitamins and Minerals The dark meat in chicken legs and thighs contains notable amounts of vitamins and minerals. Each serving contains 10 milligrams of calcium, 24 milligrams of magnesium, 217 milligrams of phosphorus, 277 milligrams of potassium and 6 milligrams of niacin. In addition, a serving contains trace amounts of iron, sodium, vitamin B-6, folate, vitamin B-12, vitamin A, vitamin E, vitamin D and vitamin K.Pair chicken with vegetables to create healthy, delicious meals. One of the most widely enjoyed proteins, chicken offers much nutrition and taste. You can buy whole chicken; boneless chicken breasts or thighs; or bone-in breasts, drumsticks or thighs. One of chicken’s key benefits is the wide variety of healthy ways in which you can prepare it. Avoid unhealthy techniques such as frying. If possible, buy chicken that is organic and free range. When you make chicken dishes, keep food safety in mind by cooking the meat until it is thoroughly done and the internal temperature reaches 170 degrees Fahrenheit.

Baking in the oven is one of the healthiest and most popular ways to cook chicken. Your options are extensive in terms of the variety of ingredients you can use when baking chicken. You can simply bake chicken with no herbs or seasonings added to it or add fresh or dried herbs, unrefined salt, pepper, vegetables, sauces or dressings. Slow Cooked

When you team up with your slow cooker to make healthy chicken meals, something special happens. The end result is some of the most tender, juicy and flavorful chicken you’ve ever tasted. You can cook a whole chicken and deliciously healthy homemade broth in your slow cooker by adding the chicken to the cooker, then filling the cooker with water to 2 inches below the top. As the chicken cooks over several hours, the water transforms into mineral-rich broth. You can also cook any variety of chicken pieces in your slow cooker, along with your choice of vegetables. In Soup

Rather than buying and heating up cans of soup,that is dangerously full of salt, make homemade soup for a healthy, delicious meal. After cooking a whole chicken in your slow cooker or large pot on the stove, you can use some of those pieces of chicken plus some of the homemade broth to create soup. Get creative and add various combinations of vegetables to your soup, such as broccoli, green beans, onions, garlic, peppers, zucchini, squash, carrots, parsley, beets, cabbage and celery. Stir-Fry

Stir-fry containing chicken makes for a quick and easy meal. In a wok or skillet on the stove, you can cook up your healthy dish in a matter of minutes. Vegetables that taste great and are healthy in stir-fry meals include snow peas, asparagus and broccoli. Many grocery stores sell chicken already cut into thin pieces that are ideal for stir fry. Casserole The casserole is the ultimate comfort food, incorporating numerous ingredients into a one-dish healthy meal. Chicken is an ideal component in casseroles, including those containing brown rice or quinoa. Add your choice of fresh or frozen vegetables to your casserole. Possible options include broccoli, cauliflower, spinach, onions, garlic, carrots and celery. To speed up your casserole preparation, freeze cut-up cooked chicken piece, and add these frozen pieces to the casserole

Major minerals are considered major because they are required by the body in doses of 100 mg/day or greater; i.e. greater than 0.01% of body weight. Calcium and phosphorous are the greatest in amounts in the body. Minor minerals are required by the body in amounts of less than 100 mg/day; i.e. less than 0.01% of body weight and are also called trace minerals or trace elements. Minerals, made of metals and other inorganic compounds, are as essential to bodily functions as vitamins. They form the structure of our bodies and help our systems work. Major minerals are: calcium, phosphorus, potassium, sodium, chloride, magnesium, and sulfur. Minor minerals are: chromium, cobalt, fluoride, zinc, selenium, silicon, boron, iron, copper, iodine, manganese, molybdenum, nickel, arsenic and vanadium. For more information on some of the minerals not described on this page one good source is: http://lpi.oregonstate.edu/infocenter/minerals.html. Electrolyte: A mineral salt that can conduct electricity when dissolved in water (e.g., sodium, potassium, chloride).

CALCIUM (A major mineral) Calcium is the most common and abundant mineral in the body and is found primarily in the bones and teeth. A small but absolutely essential amount of calcium is found in the blood and soft tissue. As a result of homeostasis, the body will take calcium from the bones if there is not enough circulating in the blood and extracellular fluid. The skeleton is constantly being absorbed and remodeled. Bone is made from calcium and phosphate combined into one crystal called hydroxyapatite. Osteoporosis results from many factors some of which are inadequate calcium intake or absorption along with accompanying adequate vitamin D levels, hereditary factors, lack of bone stressors (exercise) throughout one's life, and hormone function.

Vitamin D is required for maximum calcium absorption. Calcium helps vitamin K function in blood clotting, functions in blood pressure regulation, and may be useful in lowering moderate hypertension, functions in many enzyme reactions inside and outside cells and is a cofactor for enzymes and proteins, functions in nerve impulse conduction, in neurotransmitter release, in hormone secretion, and in heart, smooth and skeletal muscle cell contraction. Calcium interracts with zinc, magnesium, vitamin D and vitamin K. Calcium limits the absorption of lead and exposure to lead stored in the skeleton which can be mobilized by demineralization. Calcium is available in many foods. Most people think of dairy when they think of calcium. Though cheese is a good source of calcium it is high in saturated fat. Eat a varie

found in sweet potatoes, dried beans, rhubarb and spinach), concentrated forms of phytic acid (such as found in wheat bran and dried beans)and dietary fiber inhibit calcium absorption. Alcohol, phosphates (in soft drinks and meats), sugar, and protein increase calcium excretion. High levels of sodium may also be linked to calcium excretion. There is not enough research to state definitely how much effect caffeine has on calcium excretion but it may be very little. Athletes should focus on ingesting milk and other calcium healthy drinks rather than ingesting soft drinks and caffeinated beverages. Increased levels of protein may also increase calcium excretion. **"An increase of 1.75 mg of calcium per day may be needed to offset calcium loss set forth by increased protein intake of 1 g each over the RDA of 46 grams of protein per day for adult women and 56 grams of protein per day for adult men." Most people in American society eat far more protein than the RDA. During the peak bone development years, 9-17, it is reported that this age group drinks more soft drinks than milk, thereby limiting calcium intake and contributing to calcium excretion during their formative years. Pre-pubescent and adolescence are critical years in the formation of a strong skeleton. A strong skeleton can be developed through engaging in physical activity and a healthy diet which may prevent the development of or decrease the degree of osteoporosis in later years. Peak bone mass is achieved around the age of 30. Food Sources

Chicken, preferably dark meat, Kelp, cheddar cheese, sesame seeds, sardines with bones, bean curd, molasses, carob flour, milk, yogurt, cheese food, pinto beans, red beans, white beans, tofu, bok choy, kale, chinese cabbage, broccoli, spinach, rhubarb, fortified cereals, fortified fruit juices, dried figs, turnip greens, almonds, brewer's yeast, spring greens (such as dandelion leaves, salad mix), watercress, parsley, brazil nuts, cooked shrimp, sunflower seeds, ripe olives, walnuts, cottage cheese, canned salmon, cooked soybeans, pecans, wheat germ, miso paste, romaine lettuce, dried apricots, roasted peanuts, blackcurrants, cabbage, whole wheat bread, Boston baked beans, eggs, globe artichoke, pumpkin seeds, celery, cashews, barley, carrots, sweet potatoes, brown rice, and fish. Advertising isn’t cheap; join dailyplanet.biz today and get a 25 percent discount on your advertising for life!

I believe that food is medicine and you can heal yourself by choosing the food you eat.. Listen to your body, your cravings, what are they telling you?

Lately I have been craving shrimp at least once a day. Now I pay attention when my body is trying to tell me something. I just eat what I crave and I stay abundantly healthy. Now shrimp is one of the healthiest foods we could eat. Spicy Asian Shrimp Spice up your meal and spice up your health with this Asian shrimp recipe. This nutrient-rich dish contains over 40% of the daily value for selenium, vitamin C, protein, and vitamin D. It's another delicious meal that you can enjoy on our The Healthiest Way of Eating Plan. Spicy Asian Shrimp Prep and Cook Time: 15 minutes Ingredients: 1/2 lb medium-sized shrimp, peeled and deveined 2 TBS + 1 TBS fresh lemon juice Sea salt and pepper to taste 3 TBS low-sodium chicken or vegetable broth 2 medium garlic cloves 1/8 tsp red pepper flakes 1/4 cup orange juice 1 TBS minced fresh ginger 1 TBS extra virgin olive oil Directions: Chop garlic and let sit for 5 minutes to enhance its health-promoting properties. Peel and devein shrimp. Rub shrimp with 2 TBS lemon juice, salt and pepper. Heat 3 TBS broth over medium-low heat in a stainless steel skillet. When broth begins to steam, add shrimp, red pepper flakes, orange juice, and ginger and sauté. Stir frequently. After 2 minutes, turn the shrimp over and add garlic. Sauté until shrimp are pink and opaque throughout (approximately 3 minutes). Shrimp cook quickly, so watch your cooking time. They become tough if overcooked. Dress with the extra virgin olive oil and the remaining 1 TBS lemon juice.Health Benefits CANTONESE FRIED SHRIMP 1/4 c. flour 3/4 c. cornstarch plus 1/2 c. for dredging 2 tsp. toasted sesame oil 1 tsp. salt 1/2 tsp. white pepper 1 tsp. soy sauce 3 eggs 2-4 tbsp. cold water, as needed Vegetable oil, for frying 12 lg. shrimp, peeled and deveined In a bowl or blender, combine flour, 3/4 cup cornstarch, sesame oil, salt, white pepper, soy sauce, and eggs. Blend until smooth, adding cold water as necessary to make a smooth, medium-thick batter. In a deep saucepan, place enough oil to come 2-inches up the side of the pan. Heat oil to 350 degrees. Lightly dredge shrimp with cornstarch, then dip in batter and drop into the hot oil. Cook for 2 to 2 1/2 minutes, turning once. Shrimp should be lightly golden. Drain on paper towels. Makes 12 shrimp. Per serving (1 shrimp) : 161 calories, 10 grams protein, 8 grams fat, 12 grams carbohydrates, 133 milligrams cholesterol, 307 milligrams sodium. Anti-Inflammatory and Antioxidant Support We don't usually think about seafood as a source of antioxidants, but shrimp features at least three unique antioxidants in its nutrient composition: the xanthophyll carotenoid called astaxanthin, and the minerals selenium and copper. One of the simplest ways I prepare shrimp is to put it on the shelves of my rice cooker. I put the shrimp in the vegetable and some rice they all steam done in about 7 or 8 min. So simple no oil involved. Shrimp is one of my favorite foods. It is low calorie, plus read all this below you just won't believe how healthy it is for you. We don't usually think about seafood as a source of antioxidants, but shrimp features at least three unique antioxidants in its nutrient composition: the xanthophyll carotenoid called astaxanthin, and the minerals selenium and copper. I have some nerve damage going on and Shrimp is one of the foods that heal nerve damage but I did not realize that until I started reading about my cravings. I just knew I was craving it and I love shrimp. Nerve damage occurs when the myelin sheath that covers and protects nerves—much like the rubber encasing surrounding electrical wires—deteriorates. The nerves misfire, triggering other nerve cells, which in turn contribute to further excessive nerve cell activity. Vitamin B12 foods can help heal damaged nerves. Foods with vitamin B12 contribute to the repair and maintenance of nerve cells, and particularly the myelin sheath. Foods that contain high levels of vitamin B12 include calf’s liver, sardines, snapper, venison, Chinook salmon, lean beef tenderloin, lamb loin, scallops, shrimp and halibut, Astaxanthin Astaxanthin is the primary color pigment in many shrimp, and it helps provide their tissue with its red and orange shades. While many reddish-orange foods get their color from other carotenoids (or from flavonoids), shrimp are especially concentrated in this one particular type of carotenoid. (Astaxanthin often accounts for at least two-thirds of all carotenoids in shrimp.) It is possible for a 4-ounce serving of shrimp to contain 1-4 milligrams of astaxanthin. In animal studies, astaxanthin has been shown to provide antioxidant support to both the nervous system and musculoskeletal system. In addition, some animal studies have shown decreased risk of colon cancer to be associated with astaxanthin intake, as well as decreased risk of certain diabetes-related problems. Under natural conditions, shrimp get astaxanthin through their diet, by consuming smaller organisms that contain this carotenoid, including algae and zooplankton. When farmed, the astaxanthin content of shrimp depends on the composition of their feed. Both synthetic forms of astaxanthin and naturally occurring forms of astaxanthin have been used in shrimp farming, and the use of synthetic astaxanthin remains a topic of ongoing controversy. In general, when purchasing farmed shrimp, we believe that it makes sense to select shrimp that have consumed natural and plentiful amounts of astaxanthin from natural dietary sources including marine algae and zooplankton. I try and buy wild shrimp if I can however, price sometimes effects whether I can buy wild shrimp or not. Selenium and Copper In the world of antioxidants, few enzymes are more important in our body than glutathione peroxidase (GPO). GPO helps protect most of our body systems from unwanted damage by oxygen-containing molecules. It is critical in body systems like the lungs, where exposure to these molecules is especially high. GPO is an enzyme that cannot function without the mineral selenium. At 45 micrograms in every 4 ounces, shrimp is an excellent source of this antioxidant mineral. Shrimp is not only rich in selenium; research studies show that the selenium found in shrimp can be well-absorbed into the human body. In one study, we've seen an estimate of about 80-85% for total selenium absorption from this shellfish. In addition to risk of problems involving lung function, selenium deficiency has been shown to increase our risk of heart failure and other forms of cardiovascular disease, as well as for other problems including type 2 diabetes, compromised cognitive function, and depression. Copper is also classified as an antioxidant mineral, and one of its key roles in our health is related to the function of an enzyme called copper-zinc superoxide dismutase (SOD). SOD is found in the major fluid compartment of our cells (called the cytosol) and it is known to play a major role in regulation of oxygen metabolism and prevention of oxidative stress. Shrimp is our only fish at WHFoods to qualify as a "very good" source of copper in our rating system and it stands out in this respect as a source of antioxidant minerals. Not be overlooked, of course, is the fact that we also rank shrimp as a good source of zinc—the second mineral required for effective SOD function. Protein and Peptide Support At nearly 26 grams per 4-ounce serving, shrimp ranks as a very good source of protein at WHFoods, and provides over half of the Daily Value (DV) in each serving. In fact, among all WHFoods, shrimp ranks as our 8th best source of protein. The protein richness of shrimp is one of the reasons this shellfish is relied on in so many different culinary traditions. When the protein in fish (or any other food) is broken down during digestion, smaller protein fragments called peptides are formed. (Peptides are chains of amino acids. Proteins are too, but they are longer chains and more complicated in their structure.) Some relatively short peptides—consisting of only 10-25 amino acids—have been found to be present in partially digested shrimp proteins and appear able to stimulate release of the hormone cholecystokinin (CCK) from cells that line our intestinal tract. Release of CCK is important for many reasons, including the role of CCK in regulating appetite. Our feeling of satiety (lack of appetite) is partly related to the levels of CCK in our digestive tract. By helping trigger release of CCK, shrimp peptides may play a role in helping us feel full. In the long run, this feeling of satiety may also be an advantage in helping to decrease our risk of obesity. Research on shrimp peptides and satiety is in its early stage, and largely limited to animal studies at this point. But we expect to see increasing interest in this area of shrimp and health. Other Health Benefits At only 7 calories per shrimp, we can eat a relatively large amount of this shellfish without using up too many of our daily calories. For example, a person eating 1,800 calories per day could consume 20 shrimp and only be "spending" about 8% of his or her daily calories. This very low calorie cost would not be so remarkable if it were not for the fact that shrimp provides us with significant amounts of so many nutrients. We usually have to eat foods with a far greater calorie content to get the nutrient richness provided by shrimp. For example, those same 20 shrimp that provide us with about 140 calories also provide us with 25 grams of protein or 50% of the Daily Value (DV).They also provide nearly 2 micrograms of vitamin B12—over 80% of the Dietary Reference Intake (DRI) level for adults. When this nutrient richness list for shrimp is continued across the list of other vitamins and minerals provided by this fish, it becomes striking how much nourishment can be provided by shrimp for less than 10% of a total day's calories. Description It would be difficult to find a whole food Food with greater diversity than shrimp. While we are accustomed to thinking about foods like Potaoes as having a wide variety of types, there are hundreds of commercially important shrimp species and literally thousands of total species worldwide. Yet, there is no relationship between the species of a shrimp and its color. You can find pink, red, white, brown, blue, and green shrimp, but within each of these color categories can be found a wide variety of shrimp species. No less diverse are the habitats of shrimp. These remarkable crustaceans can live in freshwater, saltwater, brackish water, or a combination of habitats. (Brackish water—also sometimes called briny water—is simply water that falls in between freshwater and saltwater. It is more salty than freshwater and less salty than saltwater.) In terms of saltwater habitats, the Pacific, Atlantic, and Indian Oceans serve as the top three saltwater habitats for shrimp. Added to this unusual diversity of habitats is the tendency of some researchers to group shrimp together based on the average water temperature of their environment. Warm-water shrimp come from tropical waters in southern parts of the world, and cold-water shrimp come from colder northern waters Judi Singleton is a free lance writer who writes on a variety of subjects is her 20+ blogs, you can advertise in her blogs for only $5. per week per blog, mix and match.

Spiritual Healing

Mark 10:46-52 46 Then they came to Jericho. And as He was leaving Jericho with His disciples and a large crowd, a blind beggar named Bartimaeus, the son of Timaeus, was sitting by the road. 47 When he heard that it was Jesus the Nazarene, he began to...

Spicy Basil Thai, Kilburn – Review

I know Kilburn is not the most salubrious place in London and neither is it know as a culinary hot spot, but I had heard about Spicy Basil and had a lunchtime Thai food itch to scratch. So I decided to wander down from the yummy mummies and delicatessens...

Curing Disease with Food

Chronic illnesses , inflammation, obesity, and even allergies is part of everyday life in the western world. Some have even refer to it as a plague that's taken over. Nutritional studies have reported that people are eating too many foods that are filled...

Nutritional Grail Reaches Bigger and Bigger Audiences

I received word today that an article I wrote on contemporary trends in nutrition will be published in the July edition of a major online health magazine, which has a readership of 150,000. The nutrition section of this edition will feature my article,...

Food Bloggers Against Hunger - The Vegan "Value Meal"

  Mc Donald's Quarter Pounder has 750 Calories, 380 of those from fat, 19 grams saturated. Add a large fry and that's another 500 calories and another 25 grams of fat…..convenience and low cost meals have a high price to pay for families on a budget....

Nutritional Answers for Crohn's Disease

  Crohn's disease is caused by injury due to inflammation. When the small intestine is inflamed, as it frequently is with Crohn's disease, the gut becomes less able to entirely absorb and digest the nutrition food provides. These nutrients, including...

Nutritional Grail Featured in August Food Solutions Magazine

The August edition of the fabulous Food Solutions Magazine was just published. Download your free copy here . You'll find original articles by Dr. Mark Hyman, Dr. Cynthia Rudert, myself, and others. Dr. Hyman is a New York Times best-selling author and...

Calculating Nutritional Value of Recipes

Wouldn't it be great if all of your clean meals came with the nutritional breakdown just like the packaged foods? It would surely make tracking macros easier! Well, that is not the case so we must get just a little more scientific here and this is where...

Nutritional value of apricot

Apricot raw (100g or 3.5 oz)     Glycemic Index (pure glucose=100) aprox. 34 / 100 Low to Medium (it will not spike your insulin levels) Promotes healthy heart, eye health, skin health, weight loss,  improves bone health, digestion. Due...

5 Simple Rules For Healthy Eating

With summer just a few days away with its the promise of warmer weather, and less clothing, you may be thinking it's time to shed the winter weight. Whether your goal is to look great for a date, for your summer holiday,...

Recipe for Filet of Sole Baked with Lemon and fresh Dill

Baked Fillet of Sole with lemon sauce with fresh herbs Ingredients Four 4-ounce skinless sole or flounder fillets Mediterranean pink salt and freshly ground black pepper Flour for dredging 5 tablespoons cold unsalted butter, cut into tablespoon-sized pieces 2 tablespoons freshly squeezed lemon juice 2 teaspoons water 1 teaspoon minced flat-leaf parsley leaves 1 teaspoon minced fresh dill Directions Preheat 2 medium non-stick skillets over medium-low heat for 5 minutes. Meanwhile, lay the fillets on a piece of wax paper, parchment, or a baking sheet and blot dry with paper towels. Season the fillets with salt and pepper. (If the fillets tapers down to a very thin tail, fold the tail back to make a more uniformly thick fillet.) Put the flour on a plate. Dredge the rounded-sides of the fillets in the flour and shake off any excess. Raise the heat to medium-high and add 1 tablespoon of butter to each skillet. When the butter stops foaming, add 2 fillets to each pan, rounded-side down, and cook, lightly shaking the skillets occasionally, until golden brown, about 2 minutes. Turn off the heat, flip the fillets with a spatula, and let the fillets finish cooking in the residual heat in the pans, about 2 minutes more. Transfer the fillets to 4 warm plates and cover loosely with foil. Add the lemon juice and water to one of the skillets. While moving the skillet in a circular motion, add the remaining 3 tablespoons butter, little by little, until melted and a smooth, creamy sauce is formed. Stir in the parsley and thyme and season with salt and pepper to taste. Spoon some of the sauce over each fillet and serve immediately. Top with fresh dill Nutritional Value of sole and Flounder Low-Energy Dense Fish A 3.5 ounce, or 100 gram, cooked portion of either sole or flounder has 117 calories. With just 1.2 calories per gram, sole and flounder are low-energy dense foods, which means they have few calories compared to their weight. Including more low-energy dense foods in your diet helps you feel full on fewer calories, which might make it easier for you to manage your weight. Good Source of Protein Sole and flounder are both good sources of protein, with 24 grams in a 3.5-ounce cooked portion. Women need 46 grams of protein a day, and men need 56 grams, so one serving of the fish meets almost half of your recommended daily protein needs. Additionally, sole and flounder contain all of the essential amino acids, making it a high-quality source of protein. Every cell in your body contains protein, which makes it essential for maintaining and repairing tissue, organs and muscles. References Pacific Seafood: Flounder and Sol FatFree: Fish/Shellfish; Flatfish (Flounder and Sole Species), Cooked, Dry Heat U.S. Department of Agriculture: 2010 Dietary Guidelines for Americans Centers for Disease Control and Prevention: Low-Energy Dense Foods and Weight Management: Cutting Calories While Controlling Hunger Centers for Disease Control and Prevention: Protein MedlinePlus: B Vitamins Office of Dietary Supplements: Magnesium MedlinePlus: Phosphorus in Diet Join dailyplanet.biz right now and not only will you enjoy a blog chockfull of industry information, you’ll receive a 25 percent disc ">ount on advertising!

A Can Of Tuna a Day What Well Maybe 2x Per Week

Researchers have recently discovered that tuna contains the mineral selenium in an unusual form called selenoneine. This form of selenium plays an important role in the health of the fish by serving as an antioxidant and protecting the fish's red blood cells from free radical damage. Interestingly, it is also able to bind together with mercury compounds in the fish's body (including methyl mercury, or MeHg) and lower their risk of mercury-related problems. Cardiovascular Function Canned tuna is a rich source of omega-3 fatty acids: eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA. These are healthy unsaturated fats that might improve blood vessel function, lower blood pressure and reduce the risk of cardiovascular disease. Healthy men and women were randomly assigned to eat a meal rich in omega-3 fatty acids or a control meal. Scientists reported in the March 2010 issue of the journal “Clinical Nutrition,” that subjects fed the omega-3-rich meal experienced less stiffness in their arteries compared to subjects fed the control meal. Vitamins and Minerals Tuna contains several of the essential vitamins and minerals. It serves as a significant source of niacin, also known as vitamin B3. Niacin helps the body process and convert foods into energy. Tuna also contains vitamin A, which supports healthy teeth, skin and bones. Tuna contributes to the daily intake of both potassium, needed to support nerve signaling, and phosphorus, which helps build strong bones and teeth. Tuna Burgers 4 servings Total Time: 30 minutes NUTRITION PROFILE Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | High fiber | Healthy weight | View Our Nutrition Guidelines » INGREDIENTS 2 5- to 6-ounce cans chunk light tuna (see Note), drained 1/2 cup coarse dry whole-wheat breadcrumbs (see Tip) 1/2 cup low-fat mayonnaise, divided 1 4-ounce jar chopped pimientos, drained, or 1/3 cup chopped roasted red peppers, divided 1/4 cup finely chopped celery 1/4 cup finely chopped onion 1/2 teaspoon Old Bay seasoning, divided 1 tablespoon extra-virgin olive oil 4 whole-wheat hamburger buns or English muffins, toasted 4 lettuce leaves 4 slices tomato PREPARATION Combine tuna, breadcrumbs, 1/4 cup mayonnaise, half of the pimientos (or roasted red peppers), celery, onion and 1/4 teaspoon Old Bay seasoning in a medium bowl, breaking up any larger pieces of tuna until the mixture is uniform and holds together. Combine the remaining 1/4 cup mayonnaise, the remaining pimientos (or peppers) and 1/4 teaspoon Old Bay seasoning in a bowl. Heat oil in a large nonstick skillet over medium heat. Using a generous 1/3 cup each, form the tuna mixture into four 3-inch burgers. Cook until heated through and golden brown, about 2 minutes per side. Spread the top half of each bun (or English muffin) with pimiento mayonnaise and place a burger, lettuce and tomato on the bottom half. Tuna Artichoke Heart Salad Makes: 5 servings, about 3/4 cup each Active Time: 15 minutes INGREDIENTS 1 12-ounce can (or two 6-ounce cans) chunk light tuna, drained and flaked 1 cup chopped canned artichoke hearts 1/2 cup chopped olives 1/3 cup reduced-fat mayonnaise 2 teaspoons lemon juice 1 1/2 teaspoons chopped fresh oregano, or 1/2 teaspoon dried PREPARATION Combine tuna, artichokes, olives, mayonnaise, lemon juice and oregano in a medium bowl and Artichoke salad References USDA: Dietary Guidelines for Americans, 2010 University of Maryland Medical Center: Omega-3 fatty acids American Heart Association: Fish and Omega-3 Fatty Acids Children’s Hospital Boston Center for Young Women’s Health: Dietary Fat and Cholesterol Food and Drug Administration: What you Need to Know about Mercury in Fish and Shellfish Centers for Disease Control and Prevention: Mercury Judi Singleton is a free lance writer who writes 20 to 40 blogs a week you can advertise in her blogs for only $5. per week per blog. Mix and Match, the blogs arJoin dailyplanet.biz right now and not only will you enjoy a blog chockfull of industry information, you’ll receive a 25 percent discount on advertising!e on a lot of different subjects and you can match them to your business ads.

Send Yourself To Sleep Land

Stressful careers, hectic lifestyles and financial worries mean that many of us are struggling to get a good night's sleep. Laying in bed wide-awake in the middle of the night is becoming the norm for an increasing number of people as the rat...

Nutritional value of Spinach

Suddenly my body has been craving greens and I ate chard ,kale, beets and beet tops, broccoli, and avocado this week alone.  So I decided to look up some of these vegetables and see what my body is trying to tell me. I know I am eating a whole lot healthier and I am not so freaked out about where the money is coming from to buy groceries.  That kind of thinking only gets me so down that I can't even try and succeed at life. So the better I eat and take my supplements the better I feel physically as well. I have made a point to eat fish or seafood three times a week minimum but I could eat it almost every day. I love fish and seafood.  I eat a minimum of one large raw vegetable salad a day. I eat soup that is homemade one cup before every meal. I also eat either a half an apple or a half a grapefruit before each meal and the other half as snacks.  I eat six small meals a day and two snacks.. I am never hungry and I continue to move more each day as I feel better, and I continue to only weigh at the doctors unless I am sick, I have heart failure and if I get sick I have to weigh daily to keep the fluid off my lungs. But what I eat and how I move effects all of this daily. I will do some more of these kinds of articles. Part two maybe tomorrow on Broccoli

At least, two kinds of spinach are cultivated for their edible leaves; Savoy type with dark-green crinkle (wrinkled) leaves not to mention flat-leaf type with smooth surfaced leaves.


Health benefits of Spinach
Spinach is store house for many phyto-nutrients that have health promotional and disease prevention properties.

Very low in calories and fats (100 g of raw leaves provide just 23 calories). Its leaves hold good amount of soluble dietary fiber and no wonder green spinach is one of the finest vegetable sources recommended in cholesterol controlling and weight reduction programs by dieticians!

Fresh 100 g of spinach contains about 25% of daily intake of iron; one of the richest among green leafy vegetables. Iron is an important trace element required by the human body for red blood cell production and as a co-factor for oxidation-reduction enzyme, cytochrome-oxidase during the cellular metabolism.

Fresh leaves are rich source of several vital anti-oxidant vitamins like vitamin A, vitamin C, and flavonoid poly phenolic antioxidants such as lutein, zea-xanthin and beta-carotene. Together, these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a healing role in aging and various disease processes.

Zea-xanthin, an important dietary carotenoid, is selectively absorbed into the retinal macula lutea in the eyes where it thought to provide antioxidant and protective light-filtering functions. It thus, helps protect from "age-related macular related macular disease" (ARMD), especially in the elderly.

In addition, vitamin A is required for maintaining healthy mucus membranes and skin and is essential for normal eye-sight. Consumption of natural vegetables and fruits rich in vitamin A and flavonoids also known to help the body protect from lung and oral cavity cancers.

Spinach leaves are an excellent source of vitamin K. 100 g of fresh greens provides 402% of daily vitamin-K requirements. Vitamin K plays a vital role in strengthening the bone mass by promoting osteotrophic (bone building) activity in the bone. Additionally, it also has established role in patients with Alzheimer's disease by limiting neuronal damage in the brain.

This green leafy vegetable also contains good amounts of many B-complex vitamins such as vitamin-B6 (pyridoxine), thiamin (vitamin B-1), riboflavin, folates and niacin. Folates help prevent neural tube defects in the offspring.

100 g of farm fresh spinach has 47% of daily recommended levels of vitamin C. Vitamin C is a powerful antioxidant, which helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.

Its leaves also contain a good amount of minerals like potassium, manganese, magnesium, copper and zinc. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese and copper are used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required in the production of red blood cells. Zinc is a co-factor for many enzymes that regulate growth and development, sperm generation, digestion and nucleic acid synthesis.

Use spinach, kale or chard, beet greens instead of lettuce. Lettuce can be mixed in if you like the flavor with these other greens. Look for ways to use greens when ever you can. Eat at least two cups of raw salad a day. Do it in small servings or one large one. When I am really tired of lettuce salads I go look for other kinds of salads like the beet, walnut, and feta cheese salad and Strawberry, almond, spinach salad. That way a person never gets tired of raw vegetables. Dip them in other veggie dips you can  make. I love egg plant dips, hummus, I like chick peas and tabbouleh wraps. Did you know you can make quinoa and cracked wheat or Bulgar wheat?  When ever I am making grains like that I cook them in the crock pot and then put what is left in 1/2 cup. freezer cartons. I use the bags you can suck the air out of, the food last forever without freezer burn.
Judi Singleton is a free lance writer who writes for 20 blogs a week. You can advertise in her blogs now for just $5. a week in one or twenty. Email Judi And Order your Advertising now.

Progress, Celebration, and Gratifulness

1. I could not find what I needed all in one site so I made some excel charts to help me eat healthy. Now I have been doing really well with my Eating Plan and Just Move which is my fun plan to move my body and have fun. But one of the tools that I have not been using because I did not like the way these charts and things work alone. So I made ten charts. One states the overall goal and measures it. 
2. The next chart works within a database that one is always adding to with new private recipes.
3. The next one forecasts a menu for the next two weeks. (6 small meals a day and two snacks. )
4. This chart generates a grocery list. You simply type into the recipes how many you want to make this dish for and then it will automatically put this on the grocery list for the amount of servings that you will want to make. 
5. The next screen measures all calories eaten and drank in that day, it includes calories from all supplements, it keeps track of medication.  This chart shows me if I am low on any vitamins minerals by the menu I have been eating.

1. The next chart is a movement chart recording all the movement I had each day. 
2. The next records mood and energy levels. 
3. The next chart is a blog.
4. I have a forum in the program so that I can chat with friends who support my goals. Also so I can exchange idea with others using my book as a guide to losing weight without dieting.

I will be putting up the site real soon.  If you have some ideas for this site please leave me a message below. I could so use your feedback.
I am grateful that this year alone I have lost 55 pounds with my new eating program.
I am so grateful to be thinner. It helps my breathing problems, it helps my heart not so much blood to have to pump. It gives me confidence to be slimmer. I feel pretty.  I celebrate all this progress. My friend and I are taking a little trip again to celebrate. I will fill you in at Judi Spins the world, my travel blog.
Judi Singleton is a free lance writer who writes for 20 blogs a week. You can advertise in her blogs now for just $5. a week in one or twenty. Email Judi And Order your Advertising now.