Healthy Eating

Apr 18, 2005

Spinach, Pork & Beans

Sometimes you just feel like eating something healthy without bothering about cutting, peeling, washing, chopping and cooking. Well, how about some canned Pork & beans with Tomato Sauce and a can of Spinach?
Let's look at the "Nutrition Facts" first: Serving size 1/2 cup.
Happy Harvest Pork & Beans With Tomato Sauce - Grade A Fancy
Calories: 120 Calories from fat: 10
% Daily Value based on a 2,000 calorie diet.
Total Fat: 1 g or 2%
Saturated Fat: 0g or 0%
Cholesterol: 0 mg or 0%
Sodium 490 mg or 20%
Total carbohydrate: 23g or 8%
Dietary Fiber 4g or 16%
Sugars: 4 g or 16%
Protein 5g
Vitamin A 0%, Vitamin C 0%
Calcium: 6% Iron: 8%
Ingredients: Soaked navy pea beans, water, sugar, tomato paste, salt, pork, Dextrose, onion powder, spice and color, natural flavor.
That's one can and the read out isn't all that bad for canned food.
We'll mix that with a can of Popeye Spinach, after reading the "Nutrition Facts". Serving Size: 1/2 cup (115g) Servings per Container about 3 - based on a 2000 calorie a day diet.
Calories: 30 Calories from Fat 0
Saturated Fat 0g or 0%
Cholesterol 0mg or 0%
Sodium: 190mg or 8%
Total Carbohydrate 4g or 1%
Dietary Fiber 2 g or 8%
Sugars less than 1 g
Protein 3 g
Vitamin A 60% Vitamin C 20%
Calcium 6% Iron 8%
Mix the two cans and heat on a medium flame almost to the boiling point. Try it. You just might consider it a great side dish or a snack at lunch. In any case you can't be doing yourself any harm with those ingredients. No hydrogenated oils, no high fructose corn syrup and no trans-fat.
You may experience some gas build-up and a good bowel movement, but all in all it's a quick meal, tasty and healthy.
The manufacturers recommend their web site if you have any questions:
www.allencanning.com (Spinach) www.ALDI.com for the Pork and Beans. I tried it and enjoyed it for lunch. It filled me up with one small bowl and I'm about 6'2" and 230 lbs.

Apr 17, 2005

Spice Up Your Life

The disease-fighting flavors that were such an integral part of my upbringing in a Sicilian family are rich in more than just savory compounds. They’re loaded with potential disease-fighting substances. A study of 27 cooking herbs from the U.S. Department of Agriculture found that most had greater antioxidant power per gram than various fruits and vegetables. Other studies show that spices often contain substances that fight inflammation and infection, inhibit cancer-causing enzymes and tumor-stimulating hormones, and slow the life cycle of cancer cells or promote their destruction.
Most of the research has been done with concentrated spices on laboratory animals or in test tubes, often with larger doses than you’d use for cooking. Whether smaller amounts of the dried cooking spices can boost human health is not known.
They can make food flavorful without adding lots of sugar, fat and salt. As we reach the end of the line for trans fats, it’s possible that food manufacturers may need to resort to more creative ways to enhance the flavor of their products. Trans-fat labeling becomes mandatory January 1, 2006. The presence of these fats, which are even worse for your health than saturated fats, is not good for sales. You may notice as you peruse your local supermarket, a number of products boasting "zero grams of trans fats."
Here’s a rundown on some of the most promising research:
* Turmeric. Based on encouraging animal evidence, scientists have launched several studies in humans to test the benefits of curcumin, the substance that gives turmeric its yellow-orange color.
It contains high concentrations of the potent antioxidant and anti-inflammatory curcumin, which has been said to inhibit tumor growth and help treat rheumatoid arthritis and cystic fibrosis. In addition, curcumin has been associated with reduced risk of childhood leukemia and improved liver function.
Antioxidant activity: High levels of curcumin, the yellow pigment in turmeric, inhibit cancer cell growth. It has been shown to slow the growth of prostate cancer and prevent the activation of genes that cause cancer. "Curcumin shuts off the master switch which controls tumorigenesis (tumor growth); it specifically works against skin and breast cancer metastasis, "says Bharat B. Aggarwal, a professor of cancer medicine at the University of Texas M.D. Anderson Cancer Center.
* Researchers at the Alzheimer’s Disease Research Center at the University of California, Los Angeles, are testing curcumin’s ability to treat the early stages of the disease. Studies have shown that curcumin may both inhibit and break up the accumulation of destructive proteins in the brain, a hallmark of Alzheimer’s disease, and also fight the inflammation that may contribute to the condition. Recent research at UCLA indicates that eating food with low doses of curcumin slashed the accumulation of Alzheimer's -like plaque in the brains of mice by 50%.
Nutrients: Turmeric contains calcium, magnesium, dietary fiber, vitamin B6, iron, potassium and manganese. Two teaspoons have 16 calories.
Uses: Enhances the flavor of chicken, rice, meat and lentils.
* The Cystic Fibrosis Foundation is funding a clinical trial on whether curcumin can block the buildup of mucus in the digestive system of cystic fibrosis patients.
* Scientists at M.D. Anderson Cancer Center in Houston, Texas are studying curcumin as a possible treatment for multiple myeloma and pancreatic cancer, based on research showing that it may stop cancer cells from proliferating and cause malignant tumors to self-destruct.
* Cinnamon. Another USDA study, this one in humans, found that consuming cinnamon for 40 days reduced blood levels of sugar and triglycerides, a potentially artery-clogging fat, by about 25 percent; it also cut the "bad" LDL-cholesterol level by nearly 20 percent. And it didn’t take much: just under a half-teaspoon per day.
* Oregano. In the USDA study of antioxidants, oregano had 3 - 30 times more power than other culinary herbs, and more than vitamin E, too. One tablespoon of oregano has about the same antioxidant capacity as an entire apple or a banana or a cup of string beans or one-half cup of steamed carrots. The runner-up herbs: bay leaf, coriander, dill, rosemary, and savory.
* Sage. As Alzheimer’s disease progresses, the brain produces less and less acetyl-choline, a crucial chemical for memory and thinking. Sage appears to inhibit the chemical’s breakdown; its high antioxidant content may further help preserve cognition. A British clinical trial of two dozen healthy young adults found that sage oil taken in pill form boosted memory, alertness and calmness. An earlier, smaller trial by British and New Zealand researchers found evidence that the oil may improve the memory and attention of people with Alzheimer’s disease.
"PARSLEY, SAGE, ROSEMARY AND THYME"

Secret Ingredient in Italian Food

It's no secret that antioxidants help slow down the aging process, and guard against diseases like cancer and Alzheimer's. But here's something you probably don't know: the single best way to get antioxidants is by seasoning your food! It may be part of the reason that a recent study of over 20,000 Greek men and women found that the more closely they followed a traditional diet, the lower their blood pressure and the lower their risk of heart disease.
Researchers at the U.S. Department of Agriculture recently tested the antioxidant content of various plant foods like spinach and blueberries. They had a very powerful antioxidant effect--more powerful than taking 1200 mg of vitamin C.
But then they found something that surprised them: the strongest antioxidant power came not from fruits and vegetables but from herbs! Dill, thyme, rosemary and peppermint are some of the herbs that scored highest.
But the highest-scoring herb of all was oregano. Oregano was found to have 4 times more antioxidant activity than blueberries ... 12 times more than oranges ... and 42 times more than apples!
It's easy to get oregano into you diet. I include it in all my soups, even my chili, and, of course, in all my salads. Even garlic bread can be sprinkled with oregano and mixed with lemon juice and olive oil to use as a salad dressing or marinade for chicken and fish.
My favorite is the tomato sauce grandma made using fresh plum tomatoes (rich in lycopene), garlic, red wine, fresh basil leaves and onion. Here's the recipe for all to enjoy:
Italian Tomato Sauce
5 large ripe plum tomatoes diced
4 fresh crushed garlic cloves
1 small onion, finely chopped
1/4 bell pepper, chopped
1/4 cup fresh chopped oregano (1 Tbsp dry)
1/2 cup chopped, fresh basil leaves (2 Tbsp dry)
1/4 cup fresh, chopped parsley (1 Tbsp dry)
1/2 cup red wine
4 ounces extra virgin olive oil
Salt and Pepper to taste and add a few jolts of Louisiana Hot Sauce
1 tsp brown sugar
1 tsp apple cider vinegar
  • In a saucepan, saute the onions and peppers in olive oil until onions are translucent. Add the garlic and saute another few seconds more.
  • Pour in the red wine and cook down until it's almost evaporated.
  • Add tomatoes, basil, oregano, parsely, black pepper, brown sugar and apple cider vinegar and simmer for 30 minutes, stirring to prevent burning.
  • Tomato sauce takes on a special look when it is done. It is darker red along the sides and smells delicious - talk about aroma therapy!

    The lower risk of heart disease was attributed to olive oil - a leading factor behind the benefit of the Mediterranean diet, along with fresh vegetables and fruits. The researchers theorize that polyphenols in olive oil may play an important role.
    Remember that healthy eating is not about celery and carrots. Healthy eating is tasty and fills the air with moisture, and a combination of tomatoes, garlic, oregano and happiness. Grandma said, "Mangia, you'll feel better".
  • Grandma knew that the best medicine you'll ever find is in the healthy food you eat and the secret herbs that made it so right!

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