Health Benefits of Bananas

Posted on July 22, 2012 by Lisa

Bananas may well be the funniest fruit. When is the last time you heard a joke about someone slipping on an apple rind? But bananas are more than a great punchline. Bananas are packed with vitamins, minerals and fiber, and are a great way to get a boost of healthy energy. If there is one thing more impressive than the banana’s comedic potential, it is the health benefits of bananas.

Health Benefits of Bananas

Many people know to reach for a banana after a workout or if they are experiencing muscle cramping. That’s because bananas are an excellent source of potassium, an electrolyte that helps muscle contraction and keeps the heart and nervous system healthy. Low potassium can result in harm to the body, including high blood pressure and an increased chance of suffering a stroke.
Bananas aren’t just good for your body, they have benefits for your mood as well. Bananas also contain tryptophan, a powerful amino acid that produces a soothing effect. This natural substance is considered as a very subtle sedative, and can produce feelings of calm and relaxation. Bananas are also high in vitamin B, which can also positively affect mood.
Unlike sugary snacks or simple carbohydrates, bananas are an excellent food to maintain blood sugar. That’s because bananas contain manganese, which regulates blood sugar, and vitamin B6, an important compound that helps the blood produce hemoglobin and the body convert carbs to glucose. Bananas are also high in vitamin C, which not only helps keep blood sugar steady, it supports a healthy immune system.

There are a lot of reasons to get into these funny looking fruits. And with their naturally convenient “packaging”, they are perfect for nutrition on the go!

Source:

“Frequently Asked Questions About Bananas”, Chiquita Banana

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Health Benefits of Avocado

Posted on July 19, 2012 by Lisa

The delicious, creamy, rich avocado is one of nature’s greatest health freebies. How can something that tastes so good be healthy as well? Avocado is brimming with nutrients and healthy fats, so you don’t have to worry about splurging on this food in moderation. And though avocado is indeed high in fat, according to WebMD, lycopene and beta-carotene are better absorbed when they are eaten with a food that is high in the healthy monounsaturated fat that avocados contain. Here are some other impressive health benefits of avocado:

Health Benefits of Avocado

Avocado is unique in that it is a naturally occurring source of vegetable fat. For this reason, some people think they should avoid it if they are trying to lose weight. But the fat that avocados contain has a lot of health benefits. The phytosterols and polyhydroxylated fatty alcohols have anti-inflammatory benefits, while the oleic acid has similar benefits to olive oil. This acid lowers the risk of heart disease and allows the digestive tract to absorb higher amounts of fat-soluble minerals.
Avocados contain many of the nutrients that the body absolutely needs. It contains vitamin K, which facilitates blood clotting; potassium, an important electrolyte that supports muscle contraction and heart health; folate, an incredibly important compound during infancy and pregnancy that helps build healthy cells and tissues; lutein, which contributes to eye health; and vitamins E, C, and B6.
Some parts of an avocado may be healthier than others. Some studies have suggested that the dark green flesh right under the peel contains the greatest amount of carotenoids. That means that it may be beneficial to be mindful about how you are peeling and serving your avocado. One method is to peel the avocado like a banana, which will leave that rich dark green flesh intact for you to enjoy.

Source:

“8 Health Habits Facts About Avocados”, WebMD

Try this recipe for Avocado and Shrimp Salad and get all the amazing health benefits of avocado. For more recipes and to start meal planning on your mobile, try our great app.

Health Benefits of Beets

Posted on July 19, 2012 by Lisa

Beets, the beautifully colored root vegetable, are often thought of a controversial menu item. There is a lot to love about beets, but not everyone enjoys them. Some people are wild about their sweet flavor and vivid red color. Others think only of the slimy, canned aberrations you find marinating under the lights of a low-cost salad bar. Though beets are not for everyone, beet lovers can feel good about indulging themselves, because the health benefits of beets are impressive.

Health Benefits of Beets

Beets are known for their intense red hue, which is caused by betacyanin. This compound is a powerful antioxidant that may reduce inflammation and fight against cancer cells. The betacyanin in beets works with the other antioxidants betanin and vulgaxanthin to fight the signs of aging by neutralizing free radicals in the body.
The large amount of potassium in beets can aid in relieving dehydration. Potassium is an electrolyte, a substance in the body that facilitates electrical impulses, and plays an important role in heart function and digestion. Electrolytes are lost through sweating caused by warm weather or strenuous activity. When the body becomes low in potassium, then it may exhibit signs of weakness, muscles cramps, and low energy.
Beets are low in calories, have no fat, and are high in fiber, which makes them an ideal food to eat if you are trying to lose weight. The high fiber content also supports healthy bowel function and can help lower cholesterol levels. Popular preparation methods for beets, like boiling, are typically healthy and don’t add much additional fat.
Even the roots of beets are healthy. Beetroot is a rich source of folate, an important B vitamin. Folate plays an important part in the production of DNA and red blood cells. Pregnant women need plenty of folate to ward off neural tube defects.

Source:

“There’s No Beating The Beet”, WebMD

Get all these great health benefits of beets with our delicious recipe for Beet and Goat Cheese Salad with Pistachios. Give this recipe are more with our meal planning app.

Health Benefits of Ginger

Posted on July 17, 2012 by Lisa

Ginger is an integral part of Asian cooking. The Chinese have found uses for it in everything from dinner dishes to traditional medicine. Of course, ginger has its place in the western world as well. What would Christmas be without gingerbread houses and gingerbread men? This spice is at home in both savory and sweet foods, but thats not the only thing it has to offer. There are also plenty health benefits of ginger.

Health Benefits of Ginger

Women who suffer from menstrual cramps may have an unexpected ally in ginger. The Huffington Post reports that one study in the Journal of Alternative and Complementary Medicine suggests that using ginger to relieve painful menstrual cramps worked just as well as taking ibuprofen.
Our taste buds can help us understand one how ginger works to improve circulation and blood flow. If you’ve ever eaten ginger, you have likely experienced the warming sensation that it produces. This effect can be achieved when ginger is applied topically, as well. Try a ginger soak to improve your circulation and soothe aching muscles. As little as 4 tablespoons in a cotton bag can transform a regular bath into a luxurious pain-melting experience.
Similarly, ginger can be used to create an invigorating scrub. The heating properties of ginger will stoke blood flow, giving your skin a beautiful glow and vibrancy.
Did you parents ever tell you to drink a ginger ale when you were nauseous or carsick? Incredibly, ginger has been shown to relieve motion sickness, and can even reduce nausea and vomiting for pregnant women and may reduce nausea in chemotherapy and post-operative patients.
Ginger is valued for its anti-inflammatory properties. It has also been shown that ginger may reduce osteoarthritis pain when taken daily.

Source:

“Ginger”, University of Maryland Medical Center
“The Health Benefits of Ginger”, Huffington Post

Explore the amazing taste and health benefits of ginger with Food on the Table’s Broiled Ginger Shrimp. Get more great recipes like this one and start meal planning today with our easy to use mobile app.

Color Diet Tricks To Incorporate Into Your Routine

Posted on July 16, 2012 by Lisa

Talented chefs know that the presentation of food is an important part of cooking. A beautiful dish full of flavor and color is as pleasing to the palette as it is to the eye. There are even health benefits to incorporating plenty of colors into your diet. Colorful natural foods tend to be packed with nutrients and antioxidants, which is why some people choose their foods based on color. The five food color groups are red, orange/yellow, green, blue/purple, and white. Here are some tricks to help you incorporate these colors into your regular routine.

Color Diet Tips and Tricks

Make a rainbow on your plate. The basic premise behind eating by color isn’t that one color is better than others, but that all the colors work together to create a perfectly balanced and healthful diet that will work preventively against disease and illness.
Sprinkle in fruits and vegetables from each of the five color groups into foods you already eat. North Dakota State University suggests adding raisins to your morning oatmeal, serving your toasts with raspberry jam, and washing everything down with orange juice. In just one meal, you’ve checked off red, yellow/orange, and blue/purple from your daily color diet checklist.
Keep fruit and vegetables on hand. If you don’t regularly buy fruit or vegetables, try experimenting with buying a few apples or peaches and keeping them out in a bowl on the kitchen table. Seeing them out in the open will remind you that they are in the house and encourage you to choose them at your snack and meal times.

Remember, don’t get discouraged if you can’t fit in the entire rainbow every day. Any sort of commitment to eating more fruits and veggies is going to be healthy in the long run!

Source:

“What Color Is Your Food?”, North Dakota State University

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Cuisine Guide For Busy Moms

Posted on July 15, 2012 by Lisa

Organization is the secret to keeping any sort of endeavor running smoothly, whether it’s at the office or at home. We are used to making calendars in our work lives as a way to stay on track and prepare for the future, so why not use that strategy when it comes to meal planning?

One of the biggest triggers for unhealthy eating is being strapped for time. Everyone is much more likely to reach for a sugary candy bar when they are starving and in a pinch. Taking a half hour or so to look at your schedule for the week ahead and planning a cuisine guide for the week can be really helpful.

Creating Your Cuisine Guide

First of all, you have to feed yourself. Take your individual schedule into account first. If you are staring down the barrel of an extraordinarily busy week, don’t try to push it or take risks with your meals. Stock up on healthy snacks like fresh fruit, low-fat yogurt, and almonds that you can throw in your bag at a moment’s notice. There is nothing like suffering through a bout of low blood sugar as you are racing across town to pick up your kids in time to get them to soccer practice. If you will be having a quieter week, maybe it is a good time to try out that new recipe you’ve been thinking about.

Next, think about what is going on with your family and their schedules this week. Is one of your kids dreading an especially important test? You could plan a special meal on the day of the test to celebrate getting through it, or even incorporate some fun study snacks into your grocery shopping this week. Another helpful trick is to create a standard “go-to” list of items you will always need that you can use again and again. You can type these lists up on the computer and print out lots of copies to save even more time. When you are making these lists and taking the time to create a cuisine guide, make sure you make healthy foods a priority. WebMD says that the one change that can have a lot of positive impact on your family’s eating habits is to swap processed foods for whole foods.

While it may take some time to get used to this new way of eating, creating a cuisine guide for your family will be worth it in the long run.

Source:

“Child Nutrition and Shopping Tips for Busy Moms”, WebMD

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Health Benefits of Pineapple

Posted on July 14, 2012 by Lisa

It is a rare fruit that can pull off double roles as both a sweet treat practically built for adorning upside-down cake and as an embellishment for a roasted pig. This switch-hitting talent is just the first clue that pineapple is an extraordinary fruit. Because this delicious tropical treat is not only bursting with exotic and refreshing flavor, it possesses a bevy of impressive nutrition facts. The health benefits of pineapple are almost as abundant as its flavor:

Health Benefits of Pineapple

Like many other fruits and vegetables, pineapple can support healthy eyes. Studies have reported that eating three or more servings of fruit per day can reduce the risk of developing aging-related macular degeneration by 36%.
Pineapple is a delicious source of fiber, which has a variety of important health benefits. Fiber helps keep you full for longer, plus it supports healthy digestion.
Pineapple also contains bromelain, which has also been shown to be anti-inflammatory. Reducing inflammation in the body is always healthful, and can reduce the symptoms of arthritis, carpal tunnel, and gout.
Trace mineral manganese is found in high amounts in pineapple. This mineral acts as an antioxidant, working against damaging free radicals and helping in energy production. Manganese can also help strengthen bones and connective tissues. Just one cup of pineapple contains more than the daily recommended amount of this important mineral.
Summery pineapple is rich in vitamins including vitamin C, which is essential for immune system function. This vitamin has been shown to lessen the symptoms of rheumatoid arthritis, asthma attacks, and osteoarthritis, not to mention the day-to-day benefits of staving off cold symptoms and viruses. Pineapple is also a great source of vitamin B, which aids in energy production and also works as an antioxidant.

Source:

“Top 5 Benefits of Pineapples”, East Jefferson General Hospital

Enjoy all the benefits of pineapple with our delicious recipe for Pineapple Lemon Chicken. Get more recipes on your mobile phone with our easy-to-use app.

Health Benefits of Kefir

Posted on July 13, 2012 by Lisa

If you have ever heard of kefir yogurt, you probably know all about the healthy probiotic bacteria in kefir. But did you know there are numerous reasons to enjoy this fermented dairy product? There are many more health benefits of kefir beyond its excellent probiotic use:

Health Benefits of Kefir:

Like other good sources of dairy, there is some evidence that kefir can be used to support a healthy weight. In fact, the National Kefir Association writes that 3 to 4 servings of dairy can actually promote weight loss. This weight loss finding was especially relevant to losing belly fat, and was not reported to be the same when the dairy intake came from supplements instead of whole foods. People who are trying to lose weight can greatly benefit from the low-fat version of kefir.
Kefir has anti-inflammatory benefits, which means it has a healthy influence on many different aspects of the body. One of these components is healthy skin, but you won’t get the full effect if you are just eating kefir. Would you believe that spreading kefir on your face can promote youthful skin? The lactic acid in kefir is known in the skincare world as Alpha Hydroxy Acid, and is being hailed as the next big thing in anti-aging.
Though kefir has great health effects for everyone, women especially can benefit. Women who are prone to yeast infections will benefit from kefir’s probiotic properties, which work together to balance the good bacteria in the body. Women who are pregnant or nursing can also benefit from eating kefir, as it is a source of healthy nutrients that can increase immunity and help the body adjust to hormone changes.
As kefir is rich in healthy probiotic bacteria, it has positive implications for your digestive tract. When kefir is in your system, its acidity and enzymes can actually help digest the other foods in your stomach. This means that if you are suffering from a disorder of the digestive tract, kefir can soothe it by facilitating digestion. It is also one of the best dairy products for people with lactose intolerance to eat. Though it is somewhat counterintuitive, eating dairy based probiotics can favorably affect the body’s ability to digest milk over time.

Though kefir is not as well known or readily available as yogurt, its only a matter of time before drinking kefir is just as popular. The health benefits of kefir are plentiful, plus it tastes great!

Source:

“Health and Wellness”, National Kefir Association

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Health Benefits of Lemon

Posted on July 11, 2012 by Lisa

When life hands you lemons… celebrate! Though there are countless idioms to suggest otherwise, lemons really aren’t so bad. They can be used to add delicious flavor to chicken and fish, they are delightful in cakes or dessert bars, and they are refreshing in water. And of course, you can’t make lemonade without lemons! And the benefits of lemon aren’t just in the flavor. There are plenty health benefits of lemon, too:

Health Benefits of Lemon

Like many citrus fruits, lemon is an impressive source of vitamin C. This means that lemons have powerful antioxidant properties, which neutralize free radicals in the body which are known to cause cancer and other disease. Free radicals can also cause swelling and inflammation, which may manifest in diseases like rheumatoid arthritis and osteoarthritis. Getting plenty of vitamin C is also essential to a healthy immune system. Some research has even gone so far as to suggest that vitamin C may reduce the risk of death from heart disease, cancer, and stroke.
Liminoids are compounds that are found in limes and lemons. These compounds have been shown to help fight certain cancers, like those of the stomach, colon, breast, lung, and skin. These compounds are not only powerful, but they stay in the body for extended periods of time. That means that your dose of liminoids packs a long-lasting wallop.
Drinking lemon water may provide its very own health benefits as well. Many believe that lemon improves digestion, eases the symptoms of illness, and keeps the skin firm and healthy. Lemon water stimulates the liver, encouraging it to produce more bile for your system to use to digest fats. The vitamin C in lemon water is also thought to prevent wrinkles and dryness by hunting down and neutralizing free radicals. And finally, lemon water can act as an expectorant, loosening and decreasing phlegm caused by colds.

Source:

“Health Benefits of Lemons”, Doctor Oz

Want to experience all the benefits of lemon in an amazing dish? Try our Lemon Chicken Legs. Get more great recipes and start meal planning with our great mobile app.

Best Flour For Health and Overall Performance

Posted on July 11, 2012 by Lisa

There are several different factors to consider when selecting a flour. Even though it is one of the most basic and simple ingredients in many recipes, there are tons of different flours to choose from. They all have different nutritional profiles and behaviors when used in baking or cooking. For example, The Learning Channel says that the way a flour performs in baking recipes is determined by its gluten content. The more educated you are about all the different types of flour and what sets them apart from each, the better choices you will make in the kitchen.

Best Flour For Your Health

Spelt – This ancient grain hasn’t been adulterated and refined by inbreeding like common wheat. Humans have been eating it for at least 6,000 years. It is also a great source of vitamin B12, manganese, thiamin, niacin, and copper. Spelt is also much easier to digest than regular wheat.
Buckwheat – Buckwheat is actually a fruit seed, similar to rhubarb and sorrel. The flavonoids in buckwheat have been linked to lowering the risk of developing high blood pressure and cholesterol, act as antioxidants, and protect against heart disease. Some studies have also indicated that buckwheat has a positive effect on blood sugar.
Millet – Because it is rich in magnesium, which has been shown to reduce the risk of heart attack, millet is a very heart healthy grain. Magnesium has also been shown to lower high blood pressure, help reduce the frequency of migraines and the severity of asthma attacks.

Best Flour For The Job

Bread – For a crusty bread, you should choose a flour with a high protein content. Flours with more protein are going to create stronger products with a harder consistency. Bread flour and whole wheat flour are usually higher protein. If you do use only whole wheat flour, your bread will be very dense. You can cut it with all-purpose flour if it is too dense.
Cookies and Cakes – For most pastry items, cookies, and cakes, a “softer”, lower protein flour is recommended. This flour will result in a more delicate product. Also, when you are baking goods with a high recipe of sugar to flour, softer flours like cake flour, pastry flour, and self-rising flour will hold their rise better and will be less likely to collapse.

Though these are some generally accepted guidelines there is nothing to say you can’t break the rules every once in a while. Experiment a little and find the best flour for all your favorite recipes!

“Baking Flour Facts”, TLC

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