Medical Advances are being made every day.  Incredible advances that have can have a major impact on your average person's life.   We tend to hear about some of these things when they occur to celebrities but the truth is these advances are happening for all of us.

Here is an example of someone whose name you might be familiar with.  Rush Limbaugh suffered from sudden hearing loss.   Something like that is horrible when it happens to anyone, but when you making you’re living as a radio talk show host it's even scarier.   He underwent surgery for a cochlear implant.   It's works differently than a hearing aid.  It's an electronic device that is surgically implanted and provides a sense of sound.
Lou Ferrigno recently announced on Celebrity Apprentice that he underwent surgery and no longer needs to wear a hearing aid.  Mr. Ferrigno had lost 80% of his hearing after suffering from a childhood illness.





This brings me to the latest headline.  Two patients get eye stems cells transplanted to restore site.  How amazing is that!  There has been a technique developed by Scottish specialists to reverse corneal blindness.  Before this the only treatment available was a transplant of cornea tissue from an organ donor.  This new treatment has the potential to restore sight and improve the lives of so many people.  The donor stem cells had been grown by the Scottish National Blood Transfusion Service.  It's believed that this type of therapy could transform medicine over the coming years. 

Nanocomposite Contact Lenses for diabetics is another amazing product that may hit the market in coming years.  These contact lenses would react with the glucose molecules in your tears.  The contact lens would change color accordingly and therefore remove the necessity of testing your blood.  Diabetics would be able to monitor their sugar levels by simply looking in the mirror. 
Here is something else in the works.  It's called a Neuro-prosthetic chip.  This would be implanted directly into the brain tissue.  It would be used for people who have seizures.  It would help them by enabling the chip to gather the data from the brain decode it and rectify the faulty working of the brain.  They also foresee this technology being able to help those who are paralyzed and enable people with prosthetic limbs to move their prosthetics by simply thinking about it.

Pretty cool stuff isn't it.  What strides would you like to see made in the future?

~ WeightLossBuddy

Challenges are ways to push yourself out of your comfort zone.  They are also ways of committing yourself to attempting something that you desire.  I think many of us challenge ourselves daily and aren't always aware of it.  I am usually that person that goes for the extra repetition when working out.  After walking for 2 miles I always have to add another few minutes.  I just want to see if I can do it.  I just add that little challenge. 

On the message board we have a challenge section full of challenges.  Some were huge hits and others fell flat.  I find challenges to be personal.  The reason for that is that you have to dig deep and draw on that inner strength.     
Just reading the definition of the word is inspiring.

 

Challenge:
1. a call or summons to engage in any contest, as of skill, strength, etc.
2. something that by its nature or character serves as a call to battle, contest, special effort, etc.: Space exploration offers a challenge to humankind.

Doesn't that just make you want to find something to challenge yourself about?

One of our buddies had posted a link to a you tube video.  The gentleman in this video was in the military and after many jumps he suffered injuries to his knees and back.  The doctors felt that he would never be able to walk without assistance again.  This video captures his journey and how he challenged himself daily.  I found it really inspiring and hope you do as well.

http://www.youtube.com/watch?feature=player_embedded&v=qX9FSZJu448

It just goes to show you that the human spirit and body are amazing.  It doesn't really matter what you are going to encourage yourself to do.  I just think you should find something.  It could be learning a new word every day or sticking to your diet. 

Stop by our message board's challenge section and if you don't find a challenge to suit you feel free to start your own. 

~ WeightLossBuddy

FDA (The Food and Drug Administration)  Guidelines

 

The first set of guidelines was published in 1980 and it's revised every five years by law.  The guidelines are based on the recommendations of a scientific advisory group of 11 non-government experts.

According to the U.S. Department of Agriculture a healthy diet is one that:


    * Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products;
    * Includes lean meats, poultry, fish, beans, eggs, and nuts; and
    * Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

Americans are encouraged to:

    * Make smart choices from every food group.
    * Find balance between food and physical activity.
    * Get the most nutrition out of calories.
    * Stay within daily calorie needs.

I followed up by going to the www.pyramid.gov website in hopes of finding more details.  I found that this site had suggestions for calorie counts as well as where those calories should come from.  They also had more detailed information for the most recent guidelines.

Foods and food components to reduce

•    Reduce daily sodium intake to less than 2,300 milligrams (mg) and further reduce intake to 1,500 mg among persons who are 51 and older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease. The 1,500 mg recommendation applies to about half of the U.S. population, including children, and the majority of adults.
•    Consume less than 10 percent of calories from saturated fatty acids by replacing them with monounsaturated and polyunsaturated fatty acids.
•    Consume less than 300 mg per day of dietary cholesterol.
•    Keep trans fatty acid consumption as low as possible by limiting foods that contain synthetic sources of trans fats, such as partially hydrogenated oils, and by limiting other solid fats.
•    Reduce the intake of calories from solid fats and added sugars.
•    Limit the consumption of foods that contain refined grains, especially refined grain foods that contain solid fats, added sugars, and sodium.
•    If alcohol is consumed, it should be consumed in moderation—up to one drink per day for women and two drinks per day for men—and only by adults of legal drinking age.



Foods and nutrients to increase
Individuals should meet the following recommendations as part of a healthy eating pattern while staying within their calorie needs.
•    Increase vegetable and fruit intake.
•    Eat a variety of vegetables, especially dark-green and red and orange vegetables and beans and peas.
•    Consume at least half of all grains as whole grains. Increase whole-grain intake by replacing refined grains with whole grains.
•    Increase intake of fat-free or low-fat milk and milk products, such as milk, yogurt, cheese, or fortified soy beverages.6
•    Choose a variety of protein foods, which include seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.
•    Increase the amount and variety of seafood consumed by choosing seafood in place of some meat and poultry.
•    Replace protein foods that are higher in solid fats with choices that are lower in solid fats and calories and/or are sources of oils.
•    Use oils to replace solid fats where possible.
•    Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D, which are nutrients of concern in American diets. These foods include vegetables, fruits, whole grains, and milk and milk products.

Individuals ages 50 years and older
• Consume foods fortified with vitamin B12, such as fortified cereals, or dietary supplements.


~ WeightLossBuddy

I’ve read a lot of articles about weight loss and if I were asked to find one tip that is suggested over and over again it would be to keep a food journal.  I know you don’t like the thought of doing it.  The truth is statistics back it up.  People who keep food journals see greater success with weight loss.

It doesn't matter if it's on line or on a scrap paper.  All that matters is that you put down the information you need.  Before you groan and skip to another blog, give me a chance.  I've been at this for years and quite honestly I do not like keeping a journal.  Yet, it's an amazing tool when used correctly and I do keep one. 

Keeping a journal is personal.  What works for me may not work for you.  There is no need to share it with your family and friends unless you want to.  For now I'm going to assume that you will be using a piece of notebook paper.  I keep mine on the kitchen counter with a pen.  You might want to put yours in your purse, wallet or back pocket.  It's just one piece of paper, no excuses!
Take the paper and fold it into quarters and on the top quarter write the date and day of the week.  That will give you 8 sections.  One is for a few of your favorite motivational quotes the rest will be for each day of the week. You’re going to write what you ate all day from the minute you got up to the time you go to bed.  On the upper right hand side I keep track of my water.  On the bottom I write in my exercise, if I exercised that day.  I plan on breakfast, lunch and dinner.  I also write in any snacks.  Whether I was having a good or bad would be jotted down also.  When you see how your emotions control what you eat in black and white it tends to strike home.


My favorite time to fill in the tracker is the following morning.  I like to log into WeightLossBuddy and plan my day.  I catch up on the news from my buddies and review how yesterday went.  Filling in my tracker in the morning makes me feel more in control and positive.  I feel like my choices are still ahead of me and I can correct any mistakes I made the previous day. 



If you want to check out the WeightLossBuddy food tracker it’s a great program that ties into the charts and graphs.  You get a favorites list that makes it easier to keeping track of a lot of my foods.  Most of us don’t eat as much of a variety as you may think.  If you would rather just keep jotting it down on your piece of paper that’s great too.  The important thing is that you write it down.  If you’d rather forget about the paper and just log everything directly onto your tracker this is just the program to do it.  You are able to edit your tracker throughout the day as well as update your water and exercise.  Have fun with it!  You even get to give yourself a smiley face for a job well done!

~WeightLossBuddy

Meditation is great.  The more you meditate the calmer and in control you feel.  It's all about observing and coaxing your mind to do what you want it to do.   As someone interested in weight loss this would be helpful tool.  The effect of meditating is what will help you with weight loss.

Let's say that you’re an emotional eater.  You get stressed out and then you head for the pantry.  You come up after eating 1/2 box of Oreos.   Now, you’re also feeling guilty and it's just a downward spiral.  What if you could mediate for 10 minutes and that would help you to feel calmer, more relaxed and you'll be able to completely forego the Oreos.   Then meditating would be a tool in assisting you in your weight loss goals.  It costs nothing, takes about 10 minutes, you’re not consuming anything harmful or that has side effects and it really does work.  They say you should start out with 5-10 minutes and work yourself up to longer periods.  I think you can see results in the beginning as long as you are consistent.

I'd like to compare meditating to working on your job.  You start your shift or day but the day wears on and you’re tired.  Every boss knows that by giving their workers a break it increases productivity.  Therefore, we get breaks at work.  Sometimes 10 minutes is just enough to stretch your legs.  You get an opportunity to talk with your co-workers for a few and then you go back to work feeling a little more refreshed and better able to finish out your day.  Meditating works the same way.



Here's a simple way to get started.  If you have an alarm clock or something that you can set as a timer for 5 minutes great, if not...that's ok too.   Sit in a comfortable chair, where you have back support.  I want you to sit back and maybe even rest your head.   Place your hands on the arms of the chair or on your lap while both feet are placed on the floor (no crossing your legs or ankles).  You should feel comfortable.  Close your eyes and wiggle a little settling in to your position.   Lift your shoulders...let them lower, wiggle your fingers...let them settle.  You get the idea, relax.  I don't want you to breath deeper or slower than usual, just breathe.  When you breathe in, say to yourself silently one.  Then let your breath out.  Breathe in again and silently count 2, breath out.  Breathe in again and silently count 3, breath out.  Breathe in again and silently count 4, breath out.  Now you will start all over with 1.  Count your breaths to 4 and repeat.  As you do this your mind is going to wander.  Suddenly, you'll start thinking about your grocery list, or an appointment for lunch.  Observe where your mind is going and then gently coax your mind back to the task at hand.  As if your mind is a child who will keep trying to wander off and you are the gentle parent guiding your mind back to where you want it to be.  Do this for approximately 5 minutes.  Build up to 10 minutes.  Give yourself a few minutes to open your eyes, wiggle around in your seat.  You gave yourself a much needed break from life.  You'll feel calmer and more in control.  Control is an amazing tool in life and most especially when it comes to eating. 

I'm fond of guided meditation.  That's where someone else is directing what you’re focusing on.  There is a website called Meditation Oasis that offers some free instructions as well as podcasts.  Not all meditation is about sitting, there is walking meditation also.  That's pretty cool because it really brings you into that moment.  That's great for a stroll along the beach.  I like meditating before bed and it usually helps me drift off into a deep sleep.

According to Psychology Today there are many benefits and there is science and data to back it up.  Meditating can reduce stress but it can also reverse heart disease, reduce pain and enhance your immune system.  You can possibly lower blood pressure, lower cholesterol and have less anxiety in your life.  I just don’t see a downside to this. 


Give it a try,
WeightLossBuddy

http://www.psychologytoday.com/articles/200105/the-science-meditation

Have you ever spent time in a steam room or sauna?
 
The ancients knew what they were about when they came up with this idea.  If you've never tried it this is something you can add to your to do list.  Just look for a local spa and I'm sure at least one of them will offer either a steam room or sauna if not both. 


A steam room is basically just that.  A room with tiled benches and lots of steam.  It's moist heat and it can be so relaxing.  After a few minutes you just feel every little muscle sighing with relief.  I don't have much on the way of joint pain but I've heard it's great for that as well.  A sauna usually has wooden benches and is a dry heat but many of them have hot rocks that you can pour some water on that will produce steam and alleviate the dryness but not by much or for long.  Sauna's can also be very relaxing.  Both are meant to make you sweat.

The point of sweating is to open up your pores.  In that way you are cleansing toxins from your body.  Your heart rate goes up a bit, your blood circulation improves and you just start to glow.   Afterwards you'll take a cool shower and end up feeling refreshed and ready to take on the world.  


Aside from stress relief it's also believed to give you some relief from sinus congestion and give your immune system a boost.   The way that works is by raising your body temperature it creates a fever like response that in turn stimulates your white blood cell count.  That would fight off free radicals, ward off viruses and bacteria.  The results would be fewer illnesses and a healthier immune system.

Some people believe that it also helps with weight loss.  That's what got me started writing this blog.   After reading several articles on it I'm still a skeptic.  I think the only weight you'll be losing is water weight and if your smart you'll replenish it right away.  Granted sitting anywhere that is hot will rise your metabolism a bit, but I don't believe it's significant.    Use the steam room and sauna as the tools they were meant to be.   Elderly, people with diabetes, hypertension, low blood pressure or any heart condition should consult their doctor before entering either a sauna or steam room.  Pregnant ladies should just skip on it all together and if you feel lightheaded you should leave the room immediately.  Make sure to drink plenty of fluids afterwards.   Have fun sweating!



Your,
WeightLossBuddy

resources:
livestrong.com
fitnessblender.com
ehow.com
herdaily.com

Chances are pretty good that you know someone who's a vegetarian.   Do you know what sort of vegetarian they are?  I ask because it's been my experience that it isn't always as straight forward as one might think.  At one time I thought that a Vegetarian was someone who only ate vegetables.  Ha! Was I wrong! 

Vegan is the strictest of all vegetarians because they only eat plant products.  I have also found that many vegans consider their diet just a part of their lifestyle.  Some vegans will also avoid using any animal products.  I respect someone who stands by their convictions like that.

• Lacto-vegetarian is someone who also eats dairy.  That would be items such as cheese, yogurt and milk, aside from their plant-based diet. 
• Octo-vegetarian is someone who will consume eggs aside from their plant-based diet.
• Lacto-ovo vegetarians will consume diary and eggs as well as their plant-based diet.
• Pesco-vegetarian eats fish along with a plant-based diet.
• Flexitarian is a person who for the most part eats dairy, eggs and even occasionally eats meat, fish, or poultry.  Sometimes this individual is called semi-vegetarian.

If you decide that you'd rather be the gatherer than the hunter I get it.   It's not always a moral decision; sometimes a person is making a dietary change for health reasons.   There have been studies showing that there are many benefits from following a vegetarian diet.  The position that the American Dietetic Association takes is that are many benefits a person can have from following a total vegetarian or vegan diet. 

According to an article I found on the Unites States Department of Agricultural site, there are several nutrients vegetarians need to focus on.  Those are protein, iron, calcium, zinc and vitamin B12.  Good sources of protein would be beans, nuts, and soy products.   Calcium can be found in soy beverages, calcium fortified breakfast cereals, orange juice and some dark green leafy vegetables.  Be sure to include beans and peas in your meals due to their high nutrient content. 
Vitamin B12 is found in animal products so you will need to get your Vitamin B12 from vitamin fortified foods or supplements.  If you are considering a vegetarian diet I would suggest you speak to your doctor or health care provider.  I'm sure they will be able to go over a few points as well as tell you how much of these vitamins you should be looking to supplement.  

Here is a recipe I thought you might enjoy. 

I found on the Vegetarian Times website. 
http://www.vegetariantimes.com/media/originals/1111_PIES_Mushroom_MED.jpg

Mushroom Pie in a Whole-Wheat Flax Crust

Ground flax adds nutty flavor and tender texture to a wholesome whole-wheat crust. Enjoy this pie for brunch, lunch, dinner, or even at a holiday buffet.


Ingredient List

Serves 8
Crust

    3/4 cup whole-wheat pastry flour
    1/4 cup all-purpose flour
    1/4 cup ground flax seeds or flax seed meal
    1/8 tsp. salt
    2 Tbs. butter
    2 Tbs. canola oil

Filling

    1 tsp. olive oil
    1 lb. mixed mushrooms, sliced (6 cups)
    1 small onion, peeled and chopped
    3 cloves garlic, minced (1 Tbs.)
    1 Tbs. minced fresh thyme
    2 large eggs
    3 egg whites
    1 1/2 cups 1% milk
    2 tsp. Dijon mustard
    1/4 tsp. grated fresh nutmeg
    3/4 cup grated Gruyère or Swiss cheese

Directions
1. To make Crust: Preheat oven to 350°F.

2. Whisk together flours, ground flax seeds, and salt in large bowl.

3. Heat butter in small skillet over low heat; cook until butter turns deep golden brown. Stir browned butter and oil into flour mixture with fork. Gradually stir in 5 Tbs. ice water until dough forms easy-to-handle ball. Roll ball into 12-inch circle, then press dough into 10-inch pie pan. Crimp dough at edges, and prick Crust bottom all over with fork; bake 10 minutes, then remove from oven to cool. Coat Crust edges with nonstick spray.

4. To make Filling: Heat oil in large skillet over medium-high heat. Add mushrooms and onion; sauté 8 minutes, or until browned and mushroom liquid has evaporated. Stir in garlic and thyme.

5. Whisk together eggs and egg whites in bowl. Whisk in milk, mustard, and nutmeg. Season with salt and pepper, if desired.

6. Sprinkle half of grated cheese in Crust. Top with mushroom mixture, then remaining cheese. Pour egg mixture over all ingredients, making sure mushrooms remain well-distributed in Crust. Bake 1 hour, or until sharp knife inserted into center comes out clean. Cool 10 minutes before slicing and serving.
Nutritional Information

Per slice: Calories: 247, Protein: 12g, Total fat: 14g, Saturated fat: 5g, Carbs: 20g, Cholesterol: 68mg, Sodium: 190mg, Fiber: 4g, Sugars: 4g


~WeightLossBuddy

To me the pushup it the ultimate exercise. My introduction to the push up started as a child.  My dad was not only a young dad but he had also been in the military.  There would come those evenings when my brothers and I would be playing in the living room and dad came in to ask if anyone would sit on his back while he did some pushups.  Yes, I was daddy's girl and would hop right on.  He wowed us with one arm pushups along with a few other variations.  

When I hit my teenage years there were always a few guys at the park or beach doing their pushups.  Here I am all these years later and I'm doing my own version.   Pushups are a great way to feel strong!    They are the king of exercises.  You need no special equipment and they're free!

In order to perform the perfect pushup you would get on the floor and position your hands slightly wider than your shoulders.  Rise up onto your toes, keep your body straight, tighten your core, and inhale as you slowly lower yourself until your elbows are at a 90 degree angle.  Exhale as you push yourself back into the starting position.  That would be one.

How do you feel about doing 100 of them? 

What if there was a free training program to help you? If there was a 100 pushup challenge would you find it motivating? 

It's on a website called One Hundred Pushups or to be more accurate: hundredpushups.com.  They start you off with an initial test and follow up with 6 weeks of training before you’ll be ready for the final test. They also offer apps for your iPhone and/or android as well as a log you can download for keeping track of your progress.  



There are several modifications so if you aren’t able to do a regular pushup try one of those.  There really isn’t a good excuse for NOT incorporating this wonderful exercise into your repertoire.   You can perform them on your knees, off your coffee table, counter top or even off a wall.  Just by switching from your toes to your knees you are reducing the lifting load by 50%.  You are better off switching to a position you can do while maintaining good form and build up your strength from there than performing the move poorly and increasing your risk for injury. 
While the site is great and I’d suggest you stop by and check it out, there is no message board.  I’ve set up a topic in WeightLossBuddy’s very own challenge section. http://www.weightlossbuddy.com/forum/forum_posts.asp?TID=18801&title=the-one-hundred-pushup-challenge

After you’ve accomplished this challenge there are directions on how to download the badge. 


Let’s have some fun with it! 
Your,
WeightLossBuddy

Is it a fruit or a vegetable?  I personally have always thought of it a vegetable but somewhere lurking in the back of my mind I had that bit of information that it is really a fruit.  Technically the tomato is a fruit.  The United States Supreme court in 1893 ruled that tomato is a vegetable.  Back in the late 1800's there was a tariff that imposed a duty on vegetables but not fruits.  The court ruled on this matter but only for the purposes of this law. 

The real question here is why should you care?  Actually there really is no need for you to know or care about where the tomato came from or misconceptions about it.  It might be of interest if you’re a bit of a history buff, but otherwise it has little impact on your life today.  What you should care about it that it tastes good and is a nutritional power house.  Tomatoes are an excellent source of Vitamin C, A and K.  They are high in potassium, molybdenum, manganese, fiber, B6 and foliate as well as being a source of other vitamins. 



There red tomatoes, yellow ones and green ones.  There are big ones, medium sized, cherry and grape sized tomatoes.   You can bake them, fry them, slice them, dice them or juice them!  If you get tired of eating them you can grind them up and then adorn your pasta with sauce made from them.   The real question is why you aren’t eating more of them!

Tomatoes have even made the news. There was some thought that the lycopene in the tomato (that's what makes it red) would help prevent prostate cancer but the verdict really isn't in about that.   I've also red that canned tomatoes aren't good for you because of the effect of the acid from the tomato on the inside of the tin can.  It's suggested you use the tomatoes from a jar or boxed.
According to one site I came across, thesoftlanding.com had a list of BPA-free Canned Food Options. 

Muir Glen tomatoes (We confirmed with Muir Glen in December 2011 that all of last season’s tomatoes have been transitioned to BPA-free cans)
Bionaturae Tomato Paste and Strained Tomatoes (the products packaged in glass jars only; lids are lined with a BPA-free epoxy)
Hunt’s Tomatoes (plain tomatoes only)

(If you’re interested in the full list, not just the tomato products here's the link http://guide.thesoftlanding.com/bpa-free-canned-food-options/)



How to choose your tomatoes.
Choose tomatoes that are bright in color (regardless if they are red, yellow or purple).  The skin should be smooth, no wrinkles, cracks, bruises or soft spots.  Ripe tomatoes should give a little with slight pressure.

Now that you know how great tomatoes are, let's think about ways to use them.  My favorites are:

Caprese salad is a just a win win for me.  I'll slice the tomatoes on the thicker side, and alternate slices of tomatoes with fresh basil leaves, and slices of mozzarella.  Drizzle with a high grade olive oil, sprinkle a little pepper and salt on it.  Delicious!

A basic tomato salad would consist of onions, chunky chopped tomatoes, drizzled with olive oil, sprinkled with oregano and a little balsamic vinegar.

My son likes his tomatoes au gratin:
    6 Roma Tomatoes
    3/4 tsp. salt
    2 1/2 Tbsp. Olive Oil
    1/4 tsp. pepper
    1 1/2 Tbsp. Chopped Garlic
    2 Tbsp. fresh parsley
    2 Tbsp. Italian Breadcrumbs
    2 Tbsp. Romano or Parmigianino Cheese

    Preheat Oven to 350°F.
    Cut tomatoes in half and squeeze out seeds.
    Sprinkle with 1/2 tsp. salt and turn upside down on rack for 20 minutes to drain.
    Place on broiling pan cut-side up and brush with 3/4 tsp. of oil. Sprinkle with remaining salt, pepper, garlic and parsley, breadcrumbs and cheese. Brush lightly with remaining olive oil.
    Cook in preheated oven for 5 minutes. Brown lightly under broiler and serve.

I've even had cherry tomatoes hallowed out (turn over and let drain for a while on paper towels) then fill with tuna salad. 

Feel free to add some of your favorite tomato recipes to share with your buddies!  Just copy and paste the URL.  http://www.weightlossbuddy.com/External/recipe_swap.aspx scroll to the bottom and add your recipe.

Your,
WeightLossBuddy

Eating a variety of vegetables is so healthy.  Did you know that you can tell what health benefits you can get from specific vegetables by color?

Red fruits and vegetables are colored by natural plant pigments called "lycopene" or "anthocyanins." Lycopene in tomatoes, watermelon and pink grapefruit, for example, may help reduce risk of several types of cancer, especially prostate cancer. Lycopene in foods containing cooked tomatoes, such as spaghetti sauce, and a small amount of fat are absorbed better than lycopene from raw tomatoes.

Orange/yellow fruits and vegetables are usually colored by natural plant pigments called "carotenoids." Beta-carotene in sweet potatoes, pumpkins and carrots is converted to vitamin A, which helps maintain healthy mucous membranes and healthy eyes. Scientists have also reported that carotenoid-rich foods can help reduce risk of cancer, heart disease and can improve immune system function.

Green fruits and vegetables are colored by natural plant pigment called "chlorophyll." Some members of the green group, including spinach and other dark leafy greens, green peppers, peas, cucumber and celery, contain lutein. Lutein works with another chemical, zeaxanthin, found in corn, red peppers, oranges, grapes and egg yolks to help keep eyes healthy. Together, these chemicals may help reduce risk of cataracts and age-related macular degeneration, which can lead to blindness if untreated.

The "indoles" in broccoli, cauliflower, cabbage and other cruciferous vegetables may help protect against some types of cancer. Leafy greens such as spinach and broccoli are excellent sources of folate, a B vitamin that helps reduce risk of birth defects.

Blue/purple fruits and vegetables are colored by natural plant pigments called "anthocyanins." Anthocyanins in blueberries, grapes and raisins act as powerful antioxidants that protect cells from damage. They may help reduce risk of cancer, stroke and heart disease. Other studies have shown that eating more blueberries is linked with improved memory function and healthy aging.

White fruits and vegetables are colored by pigments called "anthoxanthins." They may contain health-promoting chemicals such as allicin, which may help lower cholesterol and blood pressure and may help reduce risk of stomach cancer and heart disease. Some members of the white group, such as bananas and potatoes, are good sources of the mineral potassium, too.

Can you use a few ideas on how to get more vegetables into your diet?  I came across a free downloadable recipe book that Clare Crespo did for Country Crock.  The ideas are great and the foods look amazing.



Bear Paws

4 svgs
Prep time: 10 mins
Cook time: 40 mins
3 med sweet potatoes or yams, scrubbed clean and sliced lengthwise into 1/2 inch slices.
3 Tbsp. Country crock spread, melted.
1 Tbsp, grated orange peel (optional)
A pinch of grated nutmeg
30 whole cashews

preheat oven to 350 Degrees Fahrenheit

Arrange sweet potatoes in one layer in a shallow baking dish.  Drizzle Country Crock spread over sweet potatoes.  Sprinkle orange zest (if using) and nutmeg over sweet potatoes.  Toss to coat.

Bake for 40-45 mins or until potatoes are tender. 

Remove from oven.

Place sweet potato slices on a serving tray or individual plates.  Insert three or four cashews into the end of each potato slices to resemble bear claws. (Have a nut allergy? simple substitute golden raisins for the cashews.)

Doesn't that sound as good as it looks?  Yes, I would serve that to my family of adults.  I think our meals should be fun as well as delicious.  While I tend to NOT make faces out of the food I'm serving, I think it would be a fun surprise to do once in a while. 

Taste is still what counts but making something fun to eat is still a great idea!  They also had a recipe for Fall Leaves made from sweet potatoes, parsnips, carrots and rutabaga.  I thought that could make an elegant accompaniment to any meal.

Here's a link to the free downloadable book. 

A Very Veggie World

If you have any difficulty with this link just copy and paste this url:

http://www.thecrockcountrychronicle.com/recipebook/

You might want to prepare a few of the recipes and use them as appetizers.  They also would make a great lunch.  I hope you have fun with it!

Your,
WeightLossBuddy