Iron for Good Health

When it comes to dietary supplements, iron is integral for maintaining good health. Not only is iron essential for the regulation of cell growth and differentiation, but it’s also an essential component of proteins involved in oxygen transport. If you’ve ever experienced fatigue or decreased immunity, you may have been experiencing iron deficiency. In the body, most iron is found in hemoglobin (the protein in red blood cells that carries oxygen to tissues). And there is a small amount of iron found in myoglobin (a protein that helps supply oxygen to muscle, and in enzymes that assist biochemical reactions). If...

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Help Protect Your Eyesight with These Healthful Foods

You may have heard that eating carrots is great for your eyesight, but did you know that there are other foods that help eyesight as well? The National Eye Institute conducted a research project that has shown there are several nutrients that help protect eyes, including beta carotene, lutein, vitamin C and vitamin E. With more than 13 million people in the U.S. suffering from macular degeneration, you may want to add these foods to your menus: Carrots – Carrots are chock-full of beta carotene. By consuming foods rich in beta carotene you can help keep your body healthy. In...

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A+ for Antioxidants!

Most of us have heard how some foods are high in antioxidants, like blueberries, cherries and other produce. But do you know the role that antioxidants play in helping to maintain a healthy body? Our bodies naturally produce some antioxidants, like copper, manganese and zinc. Antioxidants help neutralize free radicals—toxic byproducts of natural cell metabolism. Did you know that free radicals can also be introduced into the body by exposure to cigarette smoke and pesticides? Free radicals damage healthy cells via oxidation, and oxidation is suspect in the development of some diseases. Because of aging, and the decline in our...

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Legume Love

Beans, lentils and peas—also known as legumes—offer so many great health benefits, from being high in folate, iron, potassium and magnesium to being low in fat and containing no cholesterol. They’re also a great source of beneficial fats and soluble and insoluble fiber. And, if that’s not enough, they’re also a good source of protein, making them a healthy substitute for high fat meats—think vegetarian burgers! Here are some of the most popular legumes and they’re uses. Black beans are a great choice for Mexican dishes, rice dishes and soups. From black bean and couscous salad to a black beans,...

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Great Grocery List Items for Good Health

Do you think about grocery shopping before you go grocery shopping? If not, and you are watching your weight, you may want to plan out your weekly meals ahead of time and make a grocery list that includes healthy food choices from each food group. You should also take into consideration how much time you’ll have to cook each night of the week. You may also want to plan on eating a meal before you go grocery shopping, in order to avoid temptation and putting high fat and high calorie foods into your grocery cart. Here are some food suggestions...

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Alfresco Dining: Pack a Healthy Picnic

During spring and summer, there’s nothing better than packing a picnic basket and heading outdoors for a moveable feast. From traditional picnic foods, like crispy fried chicken and creamy potato salad, to healthy al fresco alternatives, like low fat turkey wraps and refreshing fruit salad, there are so many wonderful options for picnic menus. If you’re watching your waistline and looking for low calorie picnicking options, you can place these great suggestions onto your red and white checkered tablecloth! Deli Meats & Cheeses: Get creative with low fat and low calorie deli meats and cheeses by creating healthy wraps using...

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Beneficial Trail Mix Ingredients

If you’re a hiker, you know how important it is to nourish your body with a steady supply of energy while enjoying the great outdoors. And one must-have food source for hiking is trail mix. Sometimes referred to as “GORP” (Good Old Raisins and Peanuts), trail mix is easy to make at home, and the ingredients can offer up great nutrition. Here are three excellent trail mix ingredients for you to consider: Almonds: Almonds are the lowest calorie nut, and each of these nuts is best for your diet when consumed raw and unsalted. They are a very good source...

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Low Fat Cooking

Looking to cut fat from your menus? There are several ways you can do just that with a few adjustments in how and what you cook. Instead of using butter or oil when cooking, use nonstick cooking spray or olive oil. Olive oil contains one of the best sources of monounsaturated fatty acids, which have been shown to improve blood cholesterol levels. And olive oil contains antioxidants that have been shown to fight numerous diseases.When choosing meat and poultry, choose extra lean meat and skinless chicken breasts. Lean beef cuts include: bottom round roast and steak, chuck shoulder, eye round...

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Say Cheese!

Who doesn’t love cheese? From fresh cheeses, like cottage cheese, mozzarella and ricotta, to hard cheeses, like asiago, gruyere and Parmigiano-Reggiano, and semi-soft cheeses, like Brie and Camembert, the tastes and textures that cheeses offer truly do elevate a wide variety of meals. And while it’s well-known that cheese is a great source of calcium and protein, cheese can also be high in fat, depending on which cheese you choose. There are two ways that you can keep your calories low and yet still enjoy your favorite cheeses. One way is to choose low fat versions of cheeses. Another way...

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Food Strategies to Stay Energized

Let’s face it: life can get busy! And for many people, that means making poor food choices and, sometimes, skipping meals altogether. It’s good to be aware when life gets busy so that you can put together quick food choices that will help keep you going and less run down. Here are some healthy food and lifestyle tips for when life gets kicked into high gear: Snacks: Low calorie foods like fresh fruit, grilled chicken strips, nutrition bars, string cheese and yogurt are great to have on hand. If you’re running errands, keep a small cooler handy that you can...

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