Cabbage

Cabbage is a cruciferous vegetable that is beneficial for almost all conditions! It is a very good source of vitamin C and beta-carotene (especially Chinese and red cabbage), antioxidants that help prevent and manage arthritis and macular degeneration, heals ulcer and maintain healthy skin and hair. Because it’s super-low in calories, cabbage is a good food for people looking to lose weight. Red cabbage is rich in quercetin, an anti-inflammatory antioxidant that may help prevent arthritis and age-related memory loss. 

Preparation and use

Raw: Fresh leaves, finely shredded and seasoned with oil (preferably olive oil and lemon makes an excellent salad).

Fresh juice: This is prepared in the blender. Two or three spoonful’s to half a glass on an empty stomach before each meal three or four times a day.

Cooked: Cabbage should be cooked carefully to protect its medicinal properties. Sulfurous phytochemicals are heat sensitive, and disappear with prolonged cooking. The optimal cooking method is steaming.

5 Power Foods That Can Help You Drop a Size

Want to lose five pounds the healthy way? Put these five power foods on your plate, and eat your way to a smaller size.

1. Salmon
This rich protein has the power to fill you up, thanks to plenty of healthy fats that also pack metabolism-boosting omega-3's.
2. Cucumbers
More than 90 percent water, cukes are great for beating bloat or when you want a crunchy snack for next-to-no calories.

3. Strawberries
A recent study found that munching on these berries instead of other sweets led people to eat an average of 134 fewer calories at their next meal.

4. Hazelnuts
The smoky nuts are loaded with monounsaturated fats that can help blast belly blub. They also contain ample fiber, folate, and potassium.

5. Eggs
Two have nearly a quarter of the satiating protein you need in a day—one reason research shows that eating eggs in the a.m. = eating less all day long.

Source: womenshealthmag.com

Wholefood nutrition: nutritional benefits of broccoli

Broccoli is part of the brassica and cruciferous veggie family. 

They are excellent for detoxification and have a higher anti-cancer phytochemical content than any other vegetable family.

Among all the cabbages belonging to crucifer family, broccoli stands out as among the richest in proteins, calcium, provitaminA (beta-carotene). It is rich in potassium and low in sodium. 

Broccoli also is a great source of vitamin C, biotin and other micro-nutrients that are important for the skin.

Broccoli is an appropriate food for those suffering heart failure at any level. It should be included in the diets of obese and diabetics because it is very low in calories and sugars.

It should be boiled as little as possible to avoid loss of its nutritional properties.

Wholefood nutrition: nutritional benefits of dates

Its Ramadan period a holy month for our moslem faithful’s. Dates are usually used for break of fast during iftar, let’s take a look at their nutritional benefit.

Dates are one of the most sugar rich fruits. 100g (about 10 dates) provides 275calories.

Dates are high in several important minerals including potassium, manganese, magnesium and copper. They also provide significant amounts of calcium, iron, vitamin K and B vitamins, including vitamin B-6 and folate. Dates are an excellent source of dietary fiber. 

Dates have been traditionally used to relieve excessively dry cough and to fight bronchial colds. They are also useful in cases of fatigue or weaknesses at any age. Because of their richness in sugars, vitamins and minerals (including iron), they are particularly beneficial to adolescents, young athletes, and pregnant and lactating women.

Eat a handful of fresh dates to satisfy your sweet tooth while boosting your intake of fiber and potassium. For an energizing, satiating snack, add a few roughly chopped dates to a cup of plain yogurt or cottage cheese. Use finely chopped dates to enhance the flavor and texture of rice dishes and savory meat stews.

5 Ways to Promote a Positive Body Image for Kids

Body image is how we feel about our bodies. Whatever their size or weight, children can develop either a positive or negative view of their bodies. And, body image disturbances can begin as early as preschool, so parents and other adult role models need to play a pivotal role in promoting a positive body image for children.

Why? Young people with a positive image of themselves feel more comfortable and confident in their ability to succeed. They don't obsess about calories, food or weight. And, they have the energy they need to enjoy physical activity.

On the other hand, kids with a negative body image feel more self-conscious, anxious and isolated. They are at greater risk for excessive weight gain and for eating disorders.

Here are five ways you can give your child the gift of positive body image and help to prevent these problems.

Check Out Your Own Body Image Issues

Parental body image has a powerful influence on how kids feel about their bodies. If you talk about your thighs, your latest diet or your punishing workouts, your children will naturally absorb these negative messages. They will begin to worry about the size of their thighs and think they should be dieting.

Focus on Health ... Not Weight

For your kid's sake (and your own sanity), shift your focus from weight to health. Stop obsessing about numbers on the scale and concentrate on delicious nutrition and fun physical activity. Children don't need to work out; they need to play with family and friends. Children shouldn't be counting calories or restricting their intake; they need to enjoy regular meals and learn how to make smart, tasty snack choices.

Nutrition and fitness are great goals because they give us energy to do all things that we want to do. Whatever our age or size, we feel better when we take care of our bodies.

Find Physical Activities That Fit

Feeling fit, strong and capable is one aspect of positive body image. All children need regular physical activities that they enjoy. Some kids are natural athletes and love all sports they try. Other kids do better at individual activities, such as walking or riding a bike. Some may find their niche in yoga, karate or a hip-hop dance class. It doesn't matter what kids do for physical fitness; it just matters that they do something.

Watch Out for Bullies

Weight-related teasing is a major basis for bullying. Encourage your school to address the issue and to support nutrition and physical education that promotes health at every size. If you believe your child is being bullied about his or her weight or for any other reason, discuss your concerns directly with the school counselor or administrator.

Myth-Busting the "Perfect Body"

Help your child become a savvy media critic by talking about what they see on television, in magazines and online. Help them understand that the pictures of models they see in ads may have been retouched or otherwise manipulated to appear "perfect."

#Happychildrensday

 Source: eatright.org

Lettuce

Lettuce are leafy green vegetables and are low in calories, making them a terrific addition to any weight-loss plan. They are good sources of antioxidants, including beta-carotene, lutein, zeaxanthin, and quercetin, which help prevent arthritis, cataracts, and macular degeneration, as well as maintain healthy hair and skin. 

 

Lettuce is also a good source of potassium, a mineral involved in managing blood pressure and preventing osteoporosis. In addition, all lettuce varieties contain vitamin K, which may prevent bone fractures. A large dinner consisting of only lettuce is recommended at night for insomnia.

FRIED POTATOES

When potatoes are fried, they lose water through evaporation and gain oil. From 15% to 20% of their weight is made up of fats.

Fried potatoes contain 500 to 600kcal/100g (raw potatoes contain only 79kcal/100g). They also tend to contain abundant salt. All of this makes them rather undesirable from a dietary stand point.

The best oil for frying potatoes is olive oil since it is the most resistant to high temperatures.  Still, care must be exercised not to overheat it. In other words, it must not smoke.

Fried potatoes are tasty, but not very healthful.