Garlic

Garlic contains allicin, a naturally occurring antioxidant that may help improve heart health. Compounds in garlic also act as powerful antioxidants. There is some evidence that garlic may lower blood pressure and LDL-cholesterol levels — as well as decrease levels of homocysteine — a by-product of protein breakdown that causes inflammation and damages blood vessels.

Although most of the studies that support the health benefits of garlic are done with garlic supplements, they certainly encourage the continued use of garlic as a delicious flavor enhancer in everyday food. Because garlic can act as a blood thinner, it’s important for you to check with your doctor before adding large amounts of garlic to your diet if you take any blood-thinning medications (such as Warfarin) or aspirin. 

If bad breath (also known as halitosis) is a problem for you, cutting down on garlic and onions may help. These Allium vegetables contain smelly compounds that get absorbed into your bloodstream and exhaled from your lungs for hours after you eat them.

People who suffer from IBS (Irritable bowel syndrome) should be careful about eating onions and garlic, as they are common IBS trigger foods and may lead to discomfort after eating them. Raw garlic, in particular, can be difficult for some people to tolerate, especially if IBS is an issue; so if you have a sensitive stomach it’s probably best to add garlic only during cooking.

Wholefood nutrition: Eggwhites

Egg whites are a versatile low-calorie, fat-free, high-quality protein choice. For only 17 calories you get 4 g of protein per egg white — talk about lean protein! Egg whites can help you maintain strong bones, muscles, nails, and hair. Plus, all that protein will help you stay satisfied for hours after a meal. Egg whites can be eaten hard-boiled on their own, enjoyed as a topping for salad, or substituted for whole eggs in egg salad; they can also be used as the base of a vegetable omelet or in place of whole eggs in baked goods.

OKRA

Also called "ladies' fingers," there's more to this veggie than its slimy reputation. Rich in fiber and disease-fighting antioxidants such as vitamin A and C, you can control the texture/slime-factor by varying the cooking technique. Be it green or reddish-purple, okra tastes great simply sliced and sautéed with other seasonal vegetables such as corn and tomatoes. Another simple preparation would be to roast it, whole, with oil, salt, pepper and seasonings like smoked paprika. Browned and slightly crisp, you can eat it as is or add it to a salad or side dish. 

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Cashews

One ounce of the buttery nut packs 11% of the daily recommended value of zinc, an essential mineral that may help reduce anxiety. When researchers gave zinc supplements to people who were diagnosed with both anxiety symptoms (irritability, lack of ability to concentrate) and deficient zinc levels over a course of eight weeks, the patients saw a 31% decrease in anxiety, according to Nutrition and Metabolic Insights. This is likely because zinc affects the levels of a nerve chemical that influences mood. If you're already getting enough zinc, then it may not help your mood to chow down on cashews (or other zinc-rich foods like oysters, beef, chicken and yogurt). But, cashews are also rich in omega-3s and protein, so they're a smart snack no matter what.

Whole foods: nutritional value of oranges

Oranges contain moderate amounts of sugars. They are contain minerals such as potassium and calcium which stands out, iron and magnesium are present in smaller amounts. 

In addition to vitaminC, oranges contain carotenoids that are responsible for their typical color, vitaminB1 and vitaminB2. 

They contain folic acid an essential nutrient for proper development of the fetal nervous system.

It is discovered that there are about 170 different phytochemicals in orange.

They are rich in vegetable fiber which fights cholesterol.

Eating oranges daily is indicated for not colds and flu, but for any type of infectious disease, including those associated with childhood, and even AIDS. 

Regular orange consumption, including the pulp, and even the white inner peel, is associated with reduced blood cholesterol, lower blood pressure, and lower risk of arteriosclerosis, arterial thrombosis and heart disease.

Eating Just A Serving Of Spinach Every Day Could Make Your Brain 11 Years Younger

Consuming just a daily serving of spinach -- or any type of leafy green, for that matter -- may help slow the process of age-associated cognitive decline, according to a new study. The reason? Vitamin K. 

A group of researchers at Rush University in Chicago who analyzed the diets and mental functions of 954 elderly people over a five year period found that those who incorporated more green in their diets were more likely to be mentally sharp. 

The researchers tracked the diets of participants, whose age averaged 81, for an average of five years. They found that people who ate one or two daily portions of green leafy vegetables had the same cognitive abilities as someone 11 years younger who never consumed leafy greens.

Beyond spinach, vegetables like kale, collards and mustard greens could also be effective in slowing down the brain's aging process. Previous studies have found that both folate and beta-carotene are brain boosters, but this study is the first to evaluate the benefits vitamin K has on the brain.

“No other studies have looked at vitamin K in relation to change in cognitive abilities over time, and only a limited number of studies have found some association with lutein," said Martha Clare Morris, Sc.D., assistant provost for community research at Rush University Medical Center and the leader of the study's research team. The team believes that other foods high in these nutrients, like asparagus, brussels sprouts and carrots could provide the same benefits as the darker greens, and they intend to expand their research to explore this possibility.

The research holds promise for a brain booster that is accessible and affordable. "Since declining cognitive ability is central to Alzheimer’s disease and dementias, increasing consumption of green leafy vegetables could offer a very simple, affordable and non-invasive way of potentially protecting your brain from Alzheimer’s disease and dementia,” Morris said.

The study was presented at the Experimental Biology meeting on March 30.

Source:  The Huffington Post  |  By Kate Bratskeir

18 Healthy Snack Recipes

18 Healthy Snack Recipes

Once you’re beyond school age, snacks often get a bad rap. They’re considered appetite spoilers and diet busters, or just plain unhealthy. Fortunately, as long as snacks are well planned, that not-so-great connotation couldn’t be further from the truth. A well-chosen snack can help meet nutrient needs, prevent overeating, and even help encourage healthy eating habits.
When the goal is to eat healthy or lose weight, one of the biggest battles can be against hunger. Long periods of time between meals, skipped meals, and poor food choices can all lead to frequent hunger pangs. While hunger is a healthy signal the body uses to notify us it’s time to refuel, when you’re too hungry it may be easier to make poor food choices (both of the food itself and of portion size).
A recent study at the Cornell University Food and Brand Lab showed that hungry grocery shoppers bought more high-calorie foods than non-hungry shoppers. In addition, eating when especially hungry may lead to portion distortion—you may be more inclined to eat out of a container versus dishing out an appropriate serving. Research shows we tend to eat more when food is in larger containers.
Even if we set out with the best intentions, life can get in the way. Say you had lunch around noon, it’s now pushing 6 o’clock, and you’re rushing to get dinner on the table. If your stomach is growling, are you more likely to wash, peel, and slice some carrot sticks or dive into a bag of potato chips?
To help prevent ravenous binging on an assortment of less-than-healthy foods, try to go no longer than three to four hours between eating during waking hours. For example, if breakfast is around 7:30 a.m., a 10:30 snack followed by lunch around 1 o’clock can help start the day off right. A snack around 4:00 can help prevent that late-afternoon energy crash as well as pre-dinner gorging. Eating moderate meals and small snacks throughout the day helps many people maintain a healthy weight. However there are some who find intermittent fasting (or a series of regular meals followed by periods of skipped meals) more beneficial. The idea is to do what works for you.

Snacking: It’s Not Just When to Eat, But What

A healthy snack is one that helps us feel satisfied until the next meal. Nutritious snacks shouldn’t tempt us to take a nap, nor should they leave us feeling hungry again soon after eating. It’s all about the right types of foods and in the proper portion sizes.
The body tends to quickly digest snacks made up of simple carbohydrates, meaning you may wind up hungry within an hour or so after eating. Simple carbs include sugary foods and drinks such as candy, soda, pastries, cakes, and cookies, as well as fruit eaten by itself. On the other hand, snacks with fiber, protein, and healthy fats take longer for the body to digest and can be more satisfying and filling for longer periods of time.
When it comes to portion size, keep in mind snacks aren’t extra meals, they’re more like mini meals. A snack should be roughly one-quarter to one-third the size of a meal, depending on an individual’s typical meal size. Shoot for roughly 200 calories (though it’s perfectly okay for some snacks to run a little under or over). Ideally, caloric intake of snacks will average out over time.
Snacks can also help people meet nutrient needs. With just three meals a day, it can be challenging to get all of the micronutrient and food group recommendations every day. For example, depending on an individual’s specific needs (based on age, gender, and amount of daily activity) he or she would need to eat roughly one cup of veggies, almost a cup of fruit, and a full cup of milk or yogurt plus the recommended grains, protein, and healthy fats at every meal, every day. Well-created snacks can help fill in nutrient gaps that may occur when only eating just three main meals a day—especially considering fresh fruit and cheese are the two most commonly chosen snack foods.
Now that we’ve got the importance of regular snacking under our belts, it’s time to move on to creative, satisfying, tasty, healthy snacks. When prepping or purchasing snacks, remember to include either a good source of fiber or protein (or better yet, both) to feel fuller for longer. In addition, healthy carbohydrates like whole grains, fruits, and vegetables can help keep energy stores up. By combining both types of foods, you can enjoy a snack that will both energize and satisfy.

Healthy Fiber Sources

Popcorn
Whole grain crackers
Whole grain bread
Whole grain cereal
Fresh fruits
Dried fruits
Fresh vegetables
Hummus

Healthy Protein Sources

Nuts
Nut butters
Cheese
Yogurt, especially Greek
Milk
Hummus
Cottage cheese
Hard-boiled eggs
Edamame

Healthy Carbohydrate Sources

Popcorn
Whole grain crackers
Whole grain bread
Whole grain cereal
Fresh fruits
Dried fruits

Conclusion

Whether you’re in a sweet or savory mood, some of the items on these lists should tempt your tastebuds. But don’t stop there. Use the ideas here as creative inspiration: Swap out types of cheese, fruits, seasonings, and more to make many your own healthy snack combinations.


Source:
http://www.northwestpharmacy.com/healthperch/healthy-snack-recipes/