Five Foods That Are Good For Your Eye Health

 

There are many ways to keep your eyes healthy, from getting your annual checkup to wearing sunglasses when it is bright. It can even be as simple as eating. The nutrients found in these 5 common foods can help protect your eyes and keep them healthy longer.

 

Sweet Potato

Sweet potatoes contain beta carotene, an antioxidant which may help slow the progress of age-related macular degeneration (AMD). Beta carotene is a provitamin and can be converted by the body into Vitamin A, which helps prevent dry eyes, eye infections, and can help improve night vision.

You can get beta carotene from deep orange foods including carrots and butternut squash. Dark, leafy greens such as collard greens also contain beta carotene. Eat with healthy fats, such as olive oil, to help the body absorb the nutrient better.

 

Salmon

Salmon and other fatty fish contain omega-3 fatty acids, an essential nutrient with numerous health benefits. Omega-3s, like beta carotene, may help slow AMD, since they are important to nerve cells of the retina.

If you don’t eat fish, you can get Omega-3 fatty acids from various sources, including chia and flax seeds, walnuts, avocados, and olive oil.

 

Kale

Kale contains lutein and zeaxanthin, which help protect the eye from sun damage. Lutein and zeaxanthin are related to vitamin A and, according to Harry W. Chan, OD, these nutrients help protect the cornea, prevent cataracts, and slow AMD.

Dark, leafy greens such as spinach and collard greens are all good sources of lutein and zeaxanthin as are kiwi, honeydew, and corn. These nutrients are best absorbed with healthy fats.

 

Oranges

Just like oranges can help with colds they can help with healthy vision as well. Vitamin C can help lower your risk of cataracts and, when taken with other nutrients, can help slow AMD.

You can get Vitamin C from citrus fruits such as oranges, grapefruits, and lemons. It is also found in strawberries, bell peppers, cantaloupes, and broccoli.

 

Blackcurrants

Blackcurrants contain anthocyanosides, a compound that helps develop night vision. Anthocyanosides are an antioxidant, which are beneficial to eye health, though it is unclear how.

Anthocyanosides can be found in brightly colored berries, such as blueberries and raspberries, as well as bell peppers and grapes.

A small change now can help prevent eye problems as you get older. Including these everyday foods in your diet is a simple yet effective way to keep your eyes healthy longer.

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Categories: Bell Peppers, beta carotene, collard greens, eye health, eyes healthy, Healthy Fats, leafy greens, night vision, olive oil

Five Foods That Are Good For Your Eye Health

 

There are many ways to keep your eyes healthy, from getting your annual checkup to wearing sunglasses when it is bright. It can even be as simple as eating. The nutrients found in these 5 common foods can help protect your eyes and keep them healthy longer.

 

Sweet Potato

Sweet potatoes contain beta carotene, an antioxidant which may help slow the progress of age-related macular degeneration (AMD). Beta carotene is a provitamin and can be converted by the body into Vitamin A, which helps prevent dry eyes, eye infections, and can help improve night vision.

You can get beta carotene from deep orange foods including carrots and butternut squash. Dark, leafy greens such as collard greens also contain beta carotene. Eat with healthy fats, such as olive oil, to help the body absorb the nutrient better.

 

Salmon

Salmon and other fatty fish contain omega-3 fatty acids, an essential nutrient with numerous health benefits. Omega-3s, like beta carotene, may help slow AMD, since they are important to nerve cells of the retina.

If you don’t eat fish, you can get Omega-3 fatty acids from various sources, including chia and flax seeds, walnuts, avocados, and olive oil.

 

Kale

Kale contains lutein and zeaxanthin, which help protect the eye from sun damage. Lutein and zeaxanthin are related to vitamin A and, according to Harry W. Chan, OD, these nutrients help protect the cornea, prevent cataracts, and slow AMD.

Dark, leafy greens such as spinach and collard greens are all good sources of lutein and zeaxanthin as are kiwi, honeydew, and corn. These nutrients are best absorbed with healthy fats.

 

Oranges

Just like oranges can help with colds they can help with healthy vision as well. Vitamin C can help lower your risk of cataracts and, when taken with other nutrients, can help slow AMD.

You can get Vitamin C from citrus fruits such as oranges, grapefruits, and lemons. It is also found in strawberries, bell peppers, cantaloupes, and broccoli.

 

Blackcurrants

Blackcurrants contain anthocyanosides, a compound that helps develop night vision. Anthocyanosides are an antioxidant, which are beneficial to eye health, though it is unclear how.

Anthocyanosides can be found in brightly colored berries, such as blueberries and raspberries, as well as bell peppers and grapes.

A small change now can help prevent eye problems as you get older. Including these everyday foods in your diet is a simple yet effective way to keep your eyes healthy longer.

The post Five Foods That Are Good For Your Eye Health appeared first on .

Categories: Bell Peppers, beta carotene, collard greens, eye health, eyes healthy, Healthy Fats, leafy greens, night vision, olive oil

Five Foods That Are Good For Your Eye Health

 

There are many ways to keep your eyes healthy, from getting your annual checkup to wearing sunglasses when it is bright. It can even be as simple as eating. The nutrients found in these 5 common foods can help protect your eyes and keep them healthy longer.

 

Sweet Potato

Sweet potatoes contain beta carotene, an antioxidant which may help slow the progress of age-related macular degeneration (AMD). Beta carotene is a provitamin and can be converted by the body into Vitamin A, which helps prevent dry eyes, eye infections, and can help improve night vision.

You can get beta carotene from deep orange foods including carrots and butternut squash. Dark, leafy greens such as collard greens also contain beta carotene. Eat with healthy fats, such as olive oil, to help the body absorb the nutrient better.

 

Salmon

Salmon and other fatty fish contain omega-3 fatty acids, an essential nutrient with numerous health benefits. Omega-3s, like beta carotene, may help slow AMD, since they are important to nerve cells of the retina.

If you don’t eat fish, you can get Omega-3 fatty acids from various sources, including chia and flax seeds, walnuts, avocados, and olive oil.

 

Kale

Kale contains lutein and zeaxanthin, which help protect the eye from sun damage. Lutein and zeaxanthin are related to vitamin A and, according to Harry W. Chan, OD, these nutrients help protect the cornea, prevent cataracts, and slow AMD.

Dark, leafy greens such as spinach and collard greens are all good sources of lutein and zeaxanthin as are kiwi, honeydew, and corn. These nutrients are best absorbed with healthy fats.

 

Oranges

Just like oranges can help with colds they can help with healthy vision as well. Vitamin C can help lower your risk of cataracts and, when taken with other nutrients, can help slow AMD.

You can get Vitamin C from citrus fruits such as oranges, grapefruits, and lemons. It is also found in strawberries, bell peppers, cantaloupes, and broccoli.

 

Blackcurrants

Blackcurrants contain anthocyanosides, a compound that helps develop night vision. Anthocyanosides are an antioxidant, which are beneficial to eye health, though it is unclear how.

Anthocyanosides can be found in brightly colored berries, such as blueberries and raspberries, as well as bell peppers and grapes.

A small change now can help prevent eye problems as you get older. Including these everyday foods in your diet is a simple yet effective way to keep your eyes healthy longer.

The post Five Foods That Are Good For Your Eye Health appeared first on .

Categories: Bell Peppers, beta carotene, collard greens, eye health, eyes healthy, Healthy Fats, leafy greens, night vision, olive oil

Lower Your Cholesterol With These 8 Heart-Loving Foods

Looking after your heart is so important to your wellbeing, so why not try to include a few more heart-loving foods in your diet? We’ve got a list of the best artery-cleansing, cholesterol-lowering picks around, so just choose your favourites!

 

1. Avocado: Megan Madden, a registered dietician in New York, suggests, ‘Instead of using a whopping dollop of mayonnaise on your sandwich, try using thin slices of avocado.’ Why? According to wellness writer Jessica Smith, ‘A 1996 study done by researchers in Mexico found that people who ate avocado every day for one week experienced an average 17% drop in total blood cholesterol. What’s more, their levels of LDL (“bad”) cholesterol decreased and HDL (“good”) cholesterol increased.’

 

2. Whole Grains: Smith points out, ‘The soluble fibre found in whole grains such as whole-wheat bread, brown rice, and oatmeal binds the cholesterol in your meal and drags it out of your body.’ Madden adds, ‘When your body needs to utilise cholesterol in the future, it draws on your blood cholesterol supply, effectively lowering your total blood cholesterol level and your risk for heart disease.’

 

3. Olive Oil: Yes, you can’t have an article on heart health without mentioning olive oil! Smith details, ‘A 2011 study found that people aged 65 or older who regularly used olive oil (for both cooking and as a dressing) were 41% less likely to have a stroke compared to those who never use olive oil in their diet. Use a little olive oil instead of butter, or drizzle some over pasta, salad, or veggies to take advantage of its high mono- and polyunsaturated fats.’ That said, Madden warns, ‘Although it’s a healthier option, remember to use these oils sparingly, as all fats still contain the same number of calories.’

 

4. Nuts: Madden explains, ‘Almonds are very high in heart-healthy monounsaturated fats, vitamin E, and fiber, while walnuts are a great plant-based source of an omega-3 fatty acid called alpha-linolenic acid.’ The American Heart Association states that monounsaturated fats can help you to reduce your blood levels of bad cholesterol and lower your risk of heart disease and stroke, so grab a nutty snack!

 

5. Plant Sterols: Foods that have been fortified with sterols can help your heart because the sterols compete with the cholesterol in your food for absorption within your digestive tract. Madden notes, ‘Sterols have been shown to lower both total and LDL cholesterol and can be found in certain brands of fortified orange juice, margarine spreads, and milk.’ However, Smith cautions, ‘Just be sure to check the label—make sure the margarine is trans fat-free and that “partially hydrogenated oil” does NOT appear on the ingredient list.’

 

6. Fatty Fish: ‘Eating fish twice a week can reduce your risk of developing heart disease by decreasing inflammation and lowering triglyceride levels,’ says Madden. ‘And it may even help boost your HDL levels.’ This is because fatty fish such as mackerel, herring, tuna, and salmon are absolutely packed with omega-3 fatty acids.

 

7. Asparagus: Shane Ellison, an organic chemist and author of Over-The-Counter Natural Cures, asserts, ‘Asparagus works within the 100,000 miles of veins and arteries to release pressure, thereby allowing the body to accommodate for inflammation that has accumulated over the years.’ Plus, it helps ward off deadly clots.

 

8. Pomegranate: ‘Pomegranate contains phytochemicals that act as antioxidants to protect the lining of the arteries from damage,’ Smith comments. ‘A 2005 study published in the Proceedings of the National Academy of Sciences found that antioxidant-rich pomegranate juice stimulated the body’s production of nitric oxide, which helps keep blood flowing and arteries open.’

Categories: avocado, blood cholesterol, cholesterol, fatty fish, heart disease, heart health, heart loving, loving foods, monounsaturated fats, olive oil, total blood

Five Foods That Are Good For Your Eye Health

There are many ways to keep your eyes healthy, from getting your annual checkup to wearing sunglasses when it is bright. It can even be as simple as eating. The nutrients found in these 5 common foods can help protect your eyes and keep them healthy longer.

 

Sweet Potato

Sweet potatoes contain beta carotene, an antioxidant which may help slow the progress of age-related macular degeneration (AMD). Beta carotene is a provitamin and can be converted by the body into Vitamin A, which helps prevent dry eyes, eye infections, and can help improve night vision.

You can get beta carotene from deep orange foods including carrots and butternut squash. Dark, leafy greens such as collard greens also contain beta carotene. Eat with healthy fats, such as olive oil, to help the body absorb the nutrient better.

 

Salmon

Salmon and other fatty fish contain omega-3 fatty acids, an essential nutrient with numerous health benefits. Omega-3s, like beta carotene, may help slow AMD, since they are important to nerve cells of the retina.

If you don’t eat fish, you can get Omega-3 fatty acids from various sources, including chia and flax seeds, walnuts, avocados, and olive oil.

 

Kale

Kale contains lutein and zeaxanthin, which help protect the eye from sun damage. Lutein and zeaxanthin are related to vitamin A and, according to Harry W. Chan, OD, these nutrients help protect the cornea, prevent cataracts, and slow AMD.

Dark, leafy greens such as spinach and collard greens are all good sources of lutein and zeaxanthin as are kiwi, honeydew, and corn. These nutrients are best absorbed with healthy fats.

 

Oranges

Just like oranges can help with colds they can help with healthy vision as well. Vitamin C can help lower your risk of cataracts and, when taken with other nutrients, can help slow AMD.

You can get Vitamin C from citrus fruits such as oranges, grapefruits, and lemons. It is also found in strawberries, bell peppers, cantaloupes, and broccoli.

 

Blackcurrants

Blackcurrants contain anthocyanosides, a compound that helps develop night vision. Anthocyanosides are an antioxidant, which are beneficial to eye health, though it is unclear how.

Anthocyanosides can be found in brightly colored berries, such as blueberries and raspberries, as well as bell peppers and grapes.

A small change now can help prevent eye problems as you get older. Including these everyday foods in your diet is a simple yet effective way to keep your eyes healthy longer.

Categories: Bell Peppers, beta carotene, collard greens, diet, eating tips, eye health, fatty acids, Healthy Fats, leafy greens, night vision, olive oil

Anti-Ageing Foods To Add To Your Diet Now

We all know by now that antioxidants are fantastic in helping create an inner anti-ageing regime, to prime us for a healthier, longer and better looking life – both inside and outside. But do you know where to get these antioxidants from? There are certain foods which are better than others in packing our diets with these age fighters – here is a list of the best ingredients to add to your diet and why you should be eating more of them.

Cruciferous Vegetables and Leafy Greens

You have probably been told to eat your greens by your parents since you were a child, but there’s a good reason for this. These vegetables are loaded with nutrients, from calcium and folate to vitamin C, to support bone health, protect against cognitive decline and help to prevent eye problems which are associated with age. More significantly, studies show that they can also provide anti-cancer properties. Vegetables such as cabbage, spinach, broccoli, kale and Swiss chard all count towards.

Apricots

A peach-like fruit, the apricot may seem humble but you may be surprised to learn that it’s packed with anti-ageing ingredients. The orange colour they possess comes from carotenoids, which are powerful antioxidants which prevent heart disease, lower bad cholesterol and protect against cancer. The carotenoid beta-carotene can be converted by the body into vitamin A to contribute towards healthy eyes, skin and hair.

Berries

Berries have some of the highest levels of antioxidants of any fruits, with kale and spinach being the only vegetables to match berries in terms of antioxidant levels. Fresh berries have phytochemicals and colour pigments, known as anthocyanins, which have been shown to lower the risk of certain cancers, improve memory function and contribute towards healthy ageing. They also contain quercetin, a flavonol which is both an antioxidant and anti-carcinogen, to protect against heart disease and certain cancers.

Olive Oil

Mediterranean diets use a lot of olive oil, which contains health-boosting omega-3 fatty acids. These not only keep your heart healthy and reduce inflammation, but they also improve your skin circulation and digestion, and lower your cholesterol. All of these factors contribute towards a longer and healthier life.

Wild Alaskan Salmon

Staying on the side of omega-3 fatty acids, salmon is rich in these healthy oils which offers a health boost. Selenium levels are high in salmon which protects healthy skin cells by fighting free radicals, which age the skin. Salmon also helps to protect the function of the thyroid, which keeps your weight in check and boosts your overall wellbeing.

Tomatoes

Tomatoes are something found in foods so regularly we almost forget the properties they possess. But did you know that they can help to protect against sunburn? Studies show that people who ate tomatoes mixed with olive oil each day had 40 per cent less sunburn than those who consumed just olive oil. This is because tomatoes have lycopene in them, which protects the skin against oxidation that can lead to wrinkles and sun damages.

Raw Almonds

Almonds are loaded with vitamin E, which can be difficult to get from your diet. One small handful is enough to give you half of your daily dose, and this nutrient is great for protecting against ageing. It helps to protect the skin, as well as improving agility and speed as we age.

Avocado

Put them on salads, in sandwiches or as a topping to Mexican cuisine, but be sure to get them into your diet – avocados are packed with healthy fats and are also very high in vitamin E. The result? Shiny hair, glowing skin and a wrinkle-free complexion.

Categories: ageing, anti, anti ageing, anti-ageing, fatty acids, Food, Healthy, heart disease, nutrients, olive oil, Protect, skin

No Diet Required: How to Feel Full while the Pounds Melt

Does the sound of the word “diet” make you cringe? I mean, sure, you want to lose a few pounds, but does that really mean you have to crunch on celery sticks for dinner and sweat it out at the gym? Absolutely not. Using the power of mental wellbeing, the timing of your daily calendar, and smarter decision-making, you can enhance your weight loss to feel full while the pounds melt away – no diet required. Just take a look at a few tips that have come out of scientific research and expert experience:

 

1. Take an Earlier Lunch: Wellness writer Cathy Garrard details, ‘New research from TuftsUniversity found that people who ate lunch after 3pm lost significantly less weight than those who ate their midday meal earlier. Researchers also found that the late eaters consumed fewer calories during breakfast, and they were more likely skip a morning meal altogether — furthering the case that a breakfast truly is the meal of weight loss-champions.’ Laura Cipullo, RD, adds, ‘I tell all my clients to eat breakfast. Once you start eating, your metabolism clicks on, and it stays revved throughout the day.’

 

2. Pile Your Plate with Protein: ‘Protein is very important for its satiety,’ says Christine Gerbstadt, MD, RD. ‘Plus, if you eat more of it, your body has to work harder to burn the calories because it takes more work to digest the amino acids.’ In fact, a new study in the Journal of Nutrition Education and Behaviour found that women who chose to eat more of this muscle-building nutrient were more successful at losing weight than those who didn’t consciously pile on the protein.

 

3. Picture a Hearty Meal: ‘If the thought of having a mere salad for lunch only makes your stomach grumble more, let your mind drift to something a little more delicious — and substantial,’ suggests Garrard. ‘A study from the University of Bristol found that people who think about eating a large portion of food feel fuller later than those who mentally conjure up a skimpy, unsatisfying meal. Researchers showed volunteers either a small or large serving of soup just before lunch, and two or three hours later, those who’d seen a bigger bowl reported significantly less hunger than those who had seen a smaller one.’ Cipullo explains, ‘It’s about feeling psychologically satisfied. If you believe you got the meal you really wanted, you don’t feel deprived.’

 

4. Ditch the Distractions: Cipullo points out, ‘Mindful eating is a big nutritional trend right now. You will feel more satisfied with your food if you are paying close attention to the meal.’ This was the finding of a new study published in the American Journal of Clinical Nutrition. The researchers found that if you out the TV and other gizmos and pay closer attention to what you’re eating — including the taste, texture and aroma – as well as chewing more slowly, you won’t consume extra calories unnecessarily.

 

5. Use Olive Oil: According to Garrard, ‘In a recent study, Austrian researchers examined the satisfaction level of different types of edible fats: lard, butter, grapeseed oil, and olive oil. Over the course of three months, study participants ate 500 daily grams of low-fat yogurt enriched with one of those four oils. Olive oil was the most satiating, as reflected by high levels of the hormone serotonin in the blood of those who ate the variety. Surprisingly, researchers found that it was the aromatic compounds in olive oil that gave the healthy cooking staple its competitive edge, and that Italian-made varieties contain larger amounts of them.’

Categories: diet, diet required, feel, Lose weight, meal, nbsp, olive oil, pounds, pounds melt, Researchers, study, Weight Loss

The Cancer-Fighting Food That Everyone Should Eat

If you, or someone you love, have received, that devastating cancer diagnosis, you probably want to do everything in your power to restore your or their wellness and wellbeing again. One way that you can fight cancer is through your diet and nutrition. Not only can the food you eat help to fight against cancer, but eating the right kinds of food can also help to protect you against getting cancer in the future.

 

One such recipe is the spicy tuna salad. Fish is fantastic, as it is full of omega 3 fatty acids, which help to boost your health. Salad is also wonderful, as it is packed full of antioxidants and free radicals to help fight against the harmful cancer cells. Brightly coloured fruit, veg and salad is the best as it is the most packed with antioxidants, so the brighter the salad, the better.

 

For the dressing for this particular salad, you need to mix together two teaspoons of chopped fresh oregano with half a teaspoon of minced garlic, three tablespoons of extra virgin olive oil, half a teaspoon of kosher salt, some freshly ground black pepper, one tablespoon of lemon juice and a tablespoon of red wine vinegar.

 

For the salad, you need two and a half six-ounce cans of light tuna in spring water. You also need two tablespoons of olive oil, a teaspoon of dried chilli flakes, two finely chopped scallions, two tablespoons of capers, a small red onion, a celery rib (finely chopped), 30 halved cherry tomatoes, two teaspoons, eight slices of thick cut wheat bread and lots of lettuce leaves to garnish.

 

Combine all of the ingredients together in a bowl and then serve up to six people. Add the other ingredients (mixed together) drizzled over the top as a light and yet tangy dressing. All of the antioxidants in the combined ingredients will make a fantastic, cancer-fighting meal that also tastes amazing.

Categories: Antioxidants, cancer, cancer fighting, diet, finely chopped, Food, nbsp, olive oil, salad, tablespoons

Try These Hearty, Healthy Salads At Dinner Time

If you’re on a diet and keeping an eye on your nutrition, no doubt the idea of eating salad has already occurred to you. For some people, however, no matter how committed they are to their wellness and wellbeing, the idea of eating a salad is hugely unappealing. Many people don’t find them very filling (as salad is, of course, largely water based). Others find the coldness of salad unappealing, especially in the winter.

 

We’ve got a recipe that’s going to change all that. This mushroom and asparagus salad is nutritious, delicious and very, very good for you.

 

To make the salad you need one whole-wheat English muffin (or a slice of whole-wheat bread) torn into pieces, one third of a cup of olive oil, four teaspoons of grated parmesan cheese, half a teaspoon of kosher salt, two tablespoons of minced shallot, freshly ground black pepper, two tablespoons of balsamic vinegar, two teaspoons of fresh thyme leaves, two tablespoons of soy sauce, one and a half pounds of asparagus, three cups of sliced cremini mushrooms, two hard boiled eggs (chopped) and five cups of salad greens.

 

You start by pulsing the muffin into crumbs, and then baking these crumbs in the olive oil to make tasty, toasted croutons. Season them with black pepper to taste.

 

Next, whip a little extra oil (about two tablespoons) in with the shallot, soy sauce, thyme, vinegar and black pepper. Spread the asparagus on some baking sheets and drizzle over two tablespoons of the mixture. In another bowl, toss the mushrooms in two tablespoons of the dressing and then scatter the mushrooms over the asparagus. Roast all of this in the oven until the vegetables are tender.

 

Then, put the mixture together with the croutons, salad and chopped egg and serve.

Categories: Asparagus, black pepper, mushroom, mushrooms, nbsp, olive oil, salad, soy sauce, tablespoons

Three Healthy Pasta Recipes to Keep You Warm this Winter

The chilly winter weather often has an influence on your diet. You find yourself eating more comfort foods and drinking more hot chocolates, but can’t your winter warmers also be healthy? If you want something warm and flavourful, while still taking care of your wellness, we’ve got the answer for you: chicken and pasta. The following recipes are vastly beneficial for your wellbeing – both physically and emotionally – and they’re also pretty easy to make!

 

1. Chicken Pasta in Spinach Sauce: This recipe is good for your heart. To start, cook 500g of fresh spinach in a pot containing 1½ cups of chicken broth until the spinach softens. Then, drain and stain the spinach and keep the broth to one side. Keep things as is if you want a rough sauce, but if you want something smoother you should use a food processor to blend the cooked spinach and a few tablespoons of the broth. Add 250g pasta shells into a large pan of boiling water, and cook until froths appear on the top. Drain the shells and keep aside. In a pan, heat two teaspoons of olive oil on a medium flame, add four cloves of chopped garlic and sauté, making sure not to let the garlic turned brown. Add your spinach and sprinkle on ½ a teaspoon black pepper, ½ a teaspoon nutmeg and ½ a teaspoon salt. Add 250g of chicken breast sliced in to cubes, and the remaining broth, cover and cook for 10-15 minutes or until the chicken is tender. Then, stir in the cooked pasta, stir and for two to three minutes for all the flavours to come through.

 

2. Mexican Style Chicken Pasta:Wash and chop six thoroughly drained canned tomatoes, four chopped Scallions and one large green bell pepper. Set these aside and pour five cups of salted chicken broth into a pan. Add in one teaspoon chilli powder, two cloves of minced garlic and one teaspoon cumin. Bring these ingredients to a boil on medium flame and stir in the chopped vegetables. Cut up 250g of skinless, boneless chicken and add this to the pan, covering and simmering for 10-15 minutes on low flame. Once the chicken is tender and the vegetables are mushy, take the pan off the heat. The liquid should have reduced and thickened. Cook a packet of spaghetti and, while that’s cooking, heat two tablespoons of olive oil in a heavy bottomed pan. Add another clove of minced garlic and throw in the cooked spaghetti. Toss around till the spaghetti is well coated with garlic infused oil. Throw your chicken mixture into the heavy bottomed pan and add in six to eight chopped green chillies. Simmer for 5 minutes on a medium flame to blend all the flavours together, then garnish with ½ a cup of chopped coriander and one cup of shredded cheese.

 

3. Greek Penne with Chicken: In a large vessel of salted water, boil a packet of penne pasta, drain and keep aside. Hold on to ½ cup of this boiled water. Place a heavy skillet on high flame and melt in two tablespoons of butter. Add one tablespoon of olive oil, then place in two minced garlic gloves and two chopped red onions. Stir fry until the ingredients turn pink; add 250g of chicken breast cut in to small pieces, and sauté for 10-12 minutes. Reduce the heat and add in a can of artichoke hearts, a can of chopped tomato, a cup of shredded feta cheese, ¼ cup of chopped parsley, ½ cup lemon juice and a tablespoon of dried oregano. Stir in the pasta and, if it seems too dry, add ½ cup of water you boiled the pasta in to make a sauce that coats the pasta well. Cook for about three minutes to let the flavours to combine. Season with black pepper and salt and serve.

Categories: add 250g, bottomed pan, chicken, chicken broth, chicken pasta, heavy bottomed, medium flame, minced garlic, olive oil, pan add, Pasta, Winter Warmers

Soft Skin, Shiny Hair, Kissable Lips: Thanks to Olive Oil!

In today’s tight economy, the name of the game is cutting costs without sacrificing on quality or your wellness. This means more and more people are turning to ancient wisdom for some tried and tested ways to look after their wellbeing. While this usually means turning to Ancient Egypt, Rome or Asia, here in Europe we have a little bit of ancient knowledge up our sleeves too; olive oil. Yes, you may use it in cooking or drizzle it on salads to prevent heart health concerns, but there are numerous benefits to olive oil that you may not realise.

 

1. Moisturising your skin: In the world of beauty, no one is going to be surprised that oil can make for an effective moisturiser. However, Mediterranean women swear by olive oil specifically for helping them keep their skin young and radiant – and there’s a reason. Olive oil is packed with antioxidants, which helps to defend your body against free radicals. These little devils are thought to be behind major diseases, inflammation and – this is the important bit in this section of the article – premature ageing. Moreover, as olive oil contains vitamin E, it works to repair your cells, as well as protecting them from UV rays and further damage. All you need to do is rub a small amount on your face and neck in the morning and evening. Alternately, you can try mixing the oil with sea salt and adding a little lemon zest for an amazing body scrub.

 

2. Conditioning your hair: If you can get your head around the fact that olive oil makes for a great moisturiser, you should have no trouble seeing how great it can work as a hair conditioner. Simply warm up the oil and apply it to your hair and scalp. After 20 to 30 minutes, wash your hair thoroughly for a super soft, well-conditioned, frizz-free style.

 

3. Making your lips more kissable: I hope, by now, you’re beginning to see the nourishing nature of olive oil, which is why it’s so perfect for providing moisture to your lips. Whether your lips start chapping in the cold winter months or the dry summer days, olive oil can help you out even if you have particularly sensitive lips. Start by brushing your lips when you brush your teeth in the morning, as this will exfoliate away any of the bad bits. Then apply a small amount of olive oil. You could do this at the same time as you moisturise your face – saving money and time, what a winner.

 

4. Getting rid of head lice: Is there a bigger pain to deal with than head lice? Whether you’re sick of nit-picking and chemically treating your kids’ or your own scalp, olive oil can be a gentle and effective solution. The way it works is that the olive oil smothers the lice in the same way that other natural solutions – like petroleum jelly, butter, or mayonnaise – do. However, olive oil is the most effective of all these methods, as well as being the easiest to wash out and – as we’ve previously covered – leaving your hair in wonderful condition. All you need to do is apply olive oil generously over your hair and scalp, cover it with a shower cap and let it do its work overnight. When you wake up, simply comb out the nits and give your hair a wash. Not only will the olive oil kill the lice during the night, but the smooth, nourishing oil will also make combing so much easier.

Categories: hair, Hair Conditioner, Head Lice, lice, lips, nbsp, olive, olive oil, Skin Moisturiser

Could Fish Oil Supplements Protect You From Air Pollution?

There’s nothing more vital to your wellness than the air you breathe, which is why dirty air is such a health concern. Air pollution from motorways, wood smoke and industrial factories can have a major impact on your wellbeing, increasing your risks of heart attacks and strokes, and even causing behavioural problems in your kids if you were highly exposed to pollution during pregnancy. More often than not, you only have one solution to counteract the severe damage that particulate matter does to your heart and brain; move away. However, as this is not always the most practical option, scientists have come up with a new way to fight the damage caused by dirty air; omega-3 fish oil.

 

According to a new study, published in Environmental Health Perspectives, taking fish oil supplements for as little as four weeks can reduce the impact of air pollution on your heart health. For the study, researchers from the Environmental Protection Agency and the National Institute for Environmental Health Scientists gave 29 healthy middle-aged adults either omega-3 fish oil supplements or olive oil supplements. After the four-week study period, the study participants were exposed to air pollution levels similar to those in an urban environment. The scientists did this by putting the test subjects in enclosed chambers for two hours, and tested their blood levels before and after the exposure in order to note any changes.

 

The results of the study revealed that those who took fish oil supplements had a far lower variability of heart rate, which is a marker for cardiovascular damage, than those taking the olive oil placebo. The fish oil supplement group also had lower levels of other markers of cardiac distress, and their levels of LDL (bad) cholesterol and lipid (blood fat) levels remained steady after exposure, the olive oil group demonstrated spikes. This shows that adding fish oil supplements to your regular programme of healthy eating, exercising (for weight loss and stress relief) and not smoking can help keep you from succumbing to air-pollution-induced heart problems.

 

However, before you rush out to stock up on supplements, it’s important to bear in mind the type of supplements used in this study. The participants were taking three grams of fish oil every day for four weeks, which is the average dose you would expect from most over-the-counter supplements. Still, that is not to say that all supplements are the same; you have to be particularly careful when it comes to fish oil. This is because low-quality products could increase your exposure to contaminants such as mercury and PCBs, which surely defeats the point of taking them! So, when choosing your fish oil supplements, remember the following three steps:

 

1. Consult independent tests: The Environmental Defence Fund has surveyed 75 fish oil manufacturers to see if they purify their fish oils to remove PCBs and mercury, and published a list of the healthier supplements. Or you could look on ConsumerLab.com, which conducts tests on fish oils every year to identify health-undermining contaminants in your fish oil supplements.

 

2. Read the label carefully: Tests from ConsumerLab.com show that the concentration of the different omega-3s in the fish oil can vary, but what you’re looking for are the most beneficial fatty acids; EPA and DHA. The study’s most effective dosage comprised of 410 milligrams of EPA and 274 milligrams of DHA.

 

3. Don’t mistake a high price for quality: ConsumerLab.com tests show that some of the best-quality supplements don’t cost an arm and a leg; just because a brand costs more doesn’t mean you’re getting a better-quality product.

Categories: Air Pollution, dirty air, environmental health, Fish, fish oil, fish oils, oil supplements, olive oil, Research, Supplements

Kitchen Kings: The Best Ways to Amp Up Your Heart Health

Heart-healthy eating starts in the kitchen, which means that you need to get your kitchen wellness on track if you want to protect your family from heart problems. Here are seven simple tips to help you do it:

 

1. Switch to heart healthy cooking oils: It’s better for your wellness if you choose cooking fats that have minimal levels of saturated fat and trans fat, and high levels of healthier fats like monounsaturated fats and omega-3s. Therefore, you should do most of your cooking with canola oil, and then use olive oil in any recipe that works. Olive oil contains the most monounsaturated fat, very little saturated fat, and phytochemicals which are helpful for your wellbeing. You can also use safflower, sunflower, soybean, or flaxseed oil.

 

2. Switch to a better margarine: When you can’t replace margarine or butter with canola oil, make sure you choose a margarine that’s low in saturated fat (two grams or less per tablespoon) and contains no trans fats at all. For an added bonus, look for ones with omega-3 fats.

 

3. Have a clear out: Junk food is defined by two characteristics: an absence of nutrients and an overabundance of fat, sodium, or sugar. All these complementary wellness techniques are useless if you have a pantry full of junk food, so clear your kitchen of junk and replace these foods with healthier alternatives. Look at the labels on all the foods in your fridge, freezer and cupboards, and see which are really not worth holding onto.

 

4. Watch out for calorie boosters: It’s easy to spot junk foods like crisps and chocolate, but some ingredients can really sneak up on you if you’re not careful, and load your meal with fat, calories and cholesterol. You should think “red flag” whenever you come across regular mayonnaise, bacon and bacon grease, heavy and light whipping cream, half-and-half cream, puff pastry, full-fat cheese, sausage, coconut oil, butter, and pie crust dough.

 

5. Fill your fridge with heart-smart foods you can’t live without: Find out what your favourite frozen and fresh fruits and vegetables are, and then add in wholegrain products that can make for a quick lunch or entrée. Whole-wheat pitas and tortillas, and wholegrain pasta cooked al dente and chilled in the fridge are great options. Then, fill your fridge with lean meats and vegetarian substitutes, low-fat dairy products such as low-fat yogurt, cheese, and cottage cheese, skimmed milk, and sugar-free beverages that you like to drink, such as iced green tea and mineral water.

 

6. Make your freezer convenience food as healthy as possible: Sometimes you don’t eat fruit and vegetables because you haven’t got any fresh ones in, but this is where the freezer is your friend. If you’ve always got frozen fruit and veg to hand, you’ll never have an excuse to not add them to your meals. Keep frozen blueberries and raspberries for mixing into muffin and pancake batter and for topping oatmeal or waffles, and frozen broccoli florets, baby carrots, or frozen mixed vegetables for a quick side dish or for mixing in with the entree.

 

7. Make a few sneaky substitutions: If recipe instructions call for unhealthy ingredients, try using healthier alternatives. If you’re making macaroni and cheese from a packet and it calls for butter, for example, add a tablespoon or two of heart-smart margarine and a tablespoon or two of fat-free sour cream to make up the difference. Also, look on the label to see if the product already contains fat, as this may mean you can skip adding fat altogether and instead add – depending on the product – fat-free sour cream (for use in a cream pasta product), low-sodium broth (for use in a stuffing mix), low-fat yoghurt (for use in a muffin mix), strong coffee (for use in a brownie or cake mix) and applesauce.

Categories: canola oil, cholesterol, free sour, healthier alternatives, heart health, heart smart, Heart-Healthy, junk food, nbsp, olive oil, sour cream

Natural Oils For a Herbal Hair Boost

Most people don’t worry about their hair until there’s a problem, by which point it could take ages to resolve. Prevention is key, to avoid discomfort and damage to the hair follicles. in reality, your hair quality depends on a variety of factors – some of these may be hereditary, but others are lifestyle-based and can be changed with a few tweaks to how you care for your hair. The nourishment you provide your hair with will drastically alter how your hair looks and feels. Here are a few natural remedies that could help with your hair condition, for plenty of shine, smoothness and bounce.

Olive oil

Olive oil is a standard store cupboard ingredient but it also has plenty of properties that can nourish your skin and hair. Because it’s so moisturising, it acts as a brilliant hair conditioner. If you use the extra virgin variety, you will also benefit from vitamin E and monounsaturated fatty acids that can help your hair grow. You can work this into your routine by adding a little  olive oil to a bowl and heating it for a few seconds in the microwave. It should feel warm but not uncomfortably hot. Slowly massage the oil into your scalp and onto your strands of hair until it reaches the tips. Leave this to settle and moisturise for around 30 to 45 minutes, before washing with a mild shampoo.

Coconut oil

Coconut oil is a popular natural hair remedy, thanks to the rich selection of vitamins and natural oils it possesses. One of the best oils for hair as it penetrates the hair shaft really easily, this is also great for keeping infections and bacteria away from the scalp too, as it contains lauric acid. You can massage a little warm coconut oil into your scalp every day, helping to keep it moisturised and healthy. Once a week, massage a greater quantity into the scalp and onto the strands, and leave for about an hour before washing out with a mild shampoo.

Almond oil

Almond oil is great for your hair as it has a softening action. Rich in vitamin D and E, as well as minerals such as magnesium and calcium, this is great for keeping your hair soft and stopping it from going brittle. If you have an allergy to nuts, however, it’s best to avoid this. Warm a little almond oil for a few minutes in the microwave and gently rub it over the scalp to allow it to penetrate. Leave the oil on for as long as possible, preferable over night, then wash it out with a mild shampoo.

Lavender oil

Lavender is known for its relaxing properties, but its also effective in preventing nits, lice and infections. It increases the circulation of blood to the scalp, so you hair is healthier and stronger. You can take a little lavender oil and mix it with coconut or olive oil for a really great hair treatment.

Castor oil

Castor oil has been used in places such as India for centuries as a health remedy, but it can also be useful for your hair. If you have thinning hair, castor oil is thought to be really effective in boosting the vitality and thickness of your hair follicles. The oil has triglycerides of ricinoleic acid which has an anti-fungal effect. The vitamin E in the oil has an antioxidant action as well. Massage the oil onto the scalp and spread it evenly throughout the hair strands. Try to keep this on for a couple of hours, before washing the hair with Shikakai or Reetha powder. You can mix it with a little olive or coconut oil if you find that it’s too thick.

Categories: almond oil, castor oil, Coconut Oil, hair, hair follicles, home remedy, lavender oil, mild shampoo, natural oils, olive oil

What Everyone Ought to Know About Cooking With Oil

Have you seen the cooking oil section in your local supermarket lately? The range is huge, and it can be mind boggling trying to work out which ones make a good contribution to your diet, which ones have the right credentials in terms of nutrition and which ones are pure fat that will go straight to your hips! The good news is that there is a really a simple answer to this – using olive oil is far better for your wellness and wellbeing than any of the other types of oil!

Olive oil has numerous health benefits, including the fact that it actually reduces your blood pressure. A recent study was carried out which proved that virgin olive oil resulted in a reduction in the need for blood pressure medication.

Cholesterol can also be benefitted by the use of olive oil, as recent studies have shown that using olive oil can significantly reduce your body’s levels of harmful cholesterol. On top of this, olive oil has also been shown to increase the body’s levels of good cholesterol!

Olive oil is known to be good for your heart, too. The American Heart Association has backed this, stating that olive oil provides numerous benefits for a healthy heart.

It’s not just the heart and blood that can benefit from the use of olive oil; further studies have shown that there are links between the use of olive oil and the body’s ability to fight or protect itself against cancer.

A study on rats showed that those fed a diet high in olive oil produced few cancerous tumours, despite being fed carcinogens, too. In another study, it was shown that olive oil could help to prevent colon cancer by helping to protect the digestive system. Olive oil reduces bile acid in the stomach and this can lead to a reduction in the rates of colon cancer.

Categories: Blood, blood pressure, colon cancer, cooking, heart, oil, olive, olive oil, shown, study

How to Lower Your Cholesterol without Compromising on Taste

You might want to take care of your wellbeing and cut cholesterol from your diet, but how do you do it and still enjoy your food? Does a low-cholesterol diet doesn’t have to be all oat bran and tofu? Of course not! There are plenty of simple substitutions you can make in your diet that bolster your wellness and still keep you in a state of foodie bliss.

1. Instead of sprinkling croutons, go for walnuts: In carbohydrates, such as croutons, you’ll find a lot of low-density lipoprotein (LDL), also known as bad cholesterol. Walnuts, on the other hand, are high in polyunsaturated fat, which works to lower your LDL levels while giving your HDL levels (aka your levels of “good” cholesterol” a hearty boost. So the next time you have a salad, why not go a little bit nutty?

2. Replace cocktail hour with wine time: While research does suggest that a small amount of alcohol can cause your HDL cholesterol levels to rise slightly – which is a good thing – you won’t reap any benefits if you’re knocking back the mojitos and margaritas. Cocktails and mixed drinks with fruit juice contain carbohydrates which, as we’ve previously mentioned, is not great for your cholesterol levels. However, switching to red wine can give you all the benefits you could want for your wellbeing. Aside from having just 10% of the carbohydrate content of a margarita, red wine is packed with antioxidants known as flavonoids, which are believed to lower your LDL and boost your HDL. Still, alcohol can, in large quantities do real damage to your health – as I’m sure you’re aware – so stick to the American Heart Association’s guidelines of two glasses a day for men or one glass for women.

3. Swap cheese and crackers for edamame and nuts: Cheese and crackers are a popular pre- or post-dinner snack, but they are sky-high in saturated fat, which is one of the prime culprits behind high cholesterol. For all the foodie goodness of cheese and crackers but none of the guilt, try almonds and edamame. Almonds have been shown to lower LDL, while edamame – the boiled baby soybeans that are a common appetite whetter in Japanese restaurants – is extremely low in the saturated fat department. Although evidence is conflicting, some wellness experts assert that the soy protein found in edamame actively lowers your LDL. If you’re thinking Japanese soybeans sound a little complicated for an appetiser, all you need to do is buy them frozen, dump them into boiling water, and drain after 5 minutes.

4. Drizzle salads with balsamic vinegar: Any diet wellness or weight loss article you read will probably tell you to avoid salad dressing, or at least have it on the side. However, you don’t need to live a life of leafy dryness. Try drizzling your salads with balsamic vinegar, lemon juice or a nice shallot and grapefruit dressing.

5. Banish butter and bring out the margarine: There’s more than a third of your recommended daily value of saturated fat in just one tablespoon of butter (which, if you’re interested, is seven grams). Moreover, a single tablespoon of butter contains 10% of your daily value for dietary cholesterol. True, butter isn’t as harmful for your health as wellness experts once thought. However, it remains one of the main sources of high cholesterol and atherosclerosis, so switch your butter with a vegetable-oil-based spread. Anything containing olive oil will help you to replace a bad fat with a good fat. With that in mind, use olive oil (or white wine vinegar) when cooking instead of butter.

Categories: balsamic vinegar, butter, cholesterol, cholesterol levels, hdl cholesterol, high cholesterol, ldl cholesterol, levels, olive oil, Red Wine, Substitutions, wellness experts

Could a Mediterranean Diet Help Improve Your Health?

When it comes to diet and nutrition, the Mediterranean Diet is one of the highest rated. The foods that people following this diet eat are packed full of nutrients and can have a great effect on their wellness and wellbeing. Following this diet has even been rumoured to help people lose weight and to add years to their life.

 

In truth, the Mediterranean diet is more of a general concept than an actual, prescriptive diet. The foods are generally fresh fruit and veg, seafood, goat’s cheese, nuts, grains, yoghurt and olive oil, as well as a bit of red wine. Red meat is generally avoided and all food is grilled rather than fried.

 

Following the Mediterranean diet could help to guard you against all kinds of serious health conditions, such as cancer and heart disease. Any fat consumed through the Mediterranean diet is generally from monounsaturated plant sources such as nuts, canola oil and olive oil, which are good at reducing your blood cholesterol and guarding your heart against disease. These types of fats are far healthier than the fats that people generally consume in products like butter and red meat. The Mediterranean diet is also free from the hydrogenated fats that are generally found in processed and pre-packaged foods. In addition to this, olive oil has cancer-fighting antioxidants and coats the stomach, protecting you from ulcers.

 

Due to the fact that the cheeses used on the Mediterranean diet are generally made from goat’s milk, the diet is also usually very rich in calcium, vitamin B12, riboflavin and zinc. All of these properties help the body to maintain a healthy immune system, which means that you are less likely to catch the various bugs that fly around, especially during winter, and are better able to fight them off if you do catch them. These properties also help in the building of strong bones and teeth.

Categories: diet, foods, generally, health, Mediterranean, Mediterranean diet, olive oil, people, red meat

Eat Less Fat and Lose More Weight with these Little Changes

They say that the key to weight loss and taking care of your wellbeing is to make little changes – especially if those changes mean you cutting down your intake of saturated fat. So, which little changes can help you to get your weight loss wellness in shape?

 

1. Get to grips with dairy: Dairy products can be mega fattening so here are all the tips you need: A) If the jump from full-fat to skimmed milk seems like too much, use 2% as a stepping stone until you get used to it. However, 35% of the calories in 2% milk still come from fat so don’t stop there – move on to skimmed. B) Most “light” versions of ice-cream taste just as rich and creamy as the full-fat versions. C) If you tend to eat flavoured yoghurt, rather than plain, you probably won’t be able to tell the difference between standard and low-fat or fat-free versions. D) Low-fat or reduced-fat versions of cheese still have all the taste and texture you want. E) The softer the butter or margarine you use, the less you’ll use on bread or toast, which means you’ll be eating less fat.

 

2. Keep olive oil on display: As the saying goes, you eat with your eyes first – and that even goes for the things you cook with. Filling a pretty bottle with olive oil and topping it with a pourer will make the use of it more appealing, especially if it’s kept in plain view to remind you to use it. Olive oil is the best oil to cook with because it contains a good ratio of monounsaturated, polyunsaturated and saturated fats. However, you shouldn’t use olive oil for frying as it burns at lower temperature than other oils, so canola oil is your best bet here. When choosing your olive oil, go for the deepest green, extra virgin olive oil you can find, as this is an indication of a high amount of phytonutrients, which fight cancer.

 

3. Eat the right meats: As you’re probably already aware, meat is one of the primary forms of saturated fat. However, both red and white meats are also excellent sources of protein and essential trace minerals such as zinc and iron, so a little bit of meat is still advisable. The key things to remember are to choose lean cuts of meat and trim off any visible fat before cooking. Also, don’t be taken in by the “other white meat” slogan. Pork is far more fatty than chicken and contains less protein.

 

4. Add in healthy ingredients: You don’t have to give up eating steak, you just need to stop hankering down on great big slabs – and the key to doing this is to cook it with other ingredients. Slicing raw beef and sautéing it with peppers and onions, fajita-style, can be a great way to reduce your steak intake, or you could cook strips of steak in a wok with plenty of vegetables. Steak slices instantly make a large, crunchy salad more delicious, or you can try something new like making shish kebab with steak cubes and vegetable chunks. You almost always eat less meat when you’ve prepared it as part of a nicely integrated dish, so keep the whole steak just for very special occasions.

 

5. Try meat alternatives: Exotic meats – such as emu, venison, wild boar or ostrich – all have less than one gram of saturated fat per 100g serving. Moreover, they’re all very rich in protein and taste amazing – plus you’ll win “cultural” points with your friends. You might also like to try substituting tofu for meat once a week, as tofu is high in protein but low in fat.

Categories: low-fat dairy, meat, meat alternatives, nbsp, olive, olive oil, Protein, steak, Weight Loss

Diets Do Battle: Is Mediterranean Better than Mypyramid?

When it comes to an eating plan that benefits your wellbeing, nothing is more recommended than the Mediterranean diet. Consuming foods that grow around the Mediterranean Sea has been shown to lower your cholesterol, reduce your blood pressure and thereby lessen your risk of heart disease. Unfortunately, Westernised versions of the Mediterranean diet don’t have the same health impacts as that which is eaten by people in Southern Italy and Greece. Whilst people in these regions have some of the lowest levels of obesity and heart disease in the world, those eating Western versions of the Mediterranean diet are still seeing an increase in obesity and related health problems.

 

This may be why the USDA recommends the Mypyramid plan over the Mediterranean diet, but nutrition wellness expert Cheryl Baker, DTR, asserts that, if you do it properly, going Mediterranean is still a good way to go. Baker explains, ‘At the base of the Mediterranean diet are grains such as pasta, rice, couscous, polenta and whole grain breads. This category consists of the same foods as the Mypyramid plan. These foods are eaten almost every day and are a large portion of the diet, just as with Mypyramid.’ When eating from this group, it’s important to choose whole grain breads and pastas.

 

‘The next group of foods most commonly eaten are fruits, vegetables, beans, nuts and legumes,’ Baker notes. ‘These foods are eaten daily much like the recommendations for Mypyramid. Fruits and vegetables play a big part in Mediterranean diet. Most European countries grow delicious produce. Most produce is grown locally for easy access and commonly eaten soon after harvest. An example of this is Venice, Italy, where their vegetables are grown on the outskirts of the city. Eggplant and tomatoes are an example of the types of vegetables consumed. These fruits and vegetables provide vitamins, minerals and fiber that are essential for good health. Mypyramid also advocates eating a variety of fruits and vegetables.’

 

So if the two eating plans are so similar, what’s the point in choosing Mediterranean over Mypyramid at all? Baker points out that a ‘major difference of the Mediterranean diet from Mypyramid is the consumption of olive oil. The Mediterranean diet is rich in olive oil. It is so important that it is eaten daily whether used for cooking, in salad dressing (such as the standard vinegar and oil dressing) or for dipping with bread. Butter is rarely used. In fact, there is very little saturated fat (“bad” fats) consumed in this diet. This is the primary reason those who eat this way have low levels of cholesterol and normal blood pressure. Olive oil is rich in monounsaturated fats and polyunsaturated fats. These “good” fats are essential to a healthy heart. Most Mediterranean people consume extra virgin olive oil-the first pressing of the olives. Extra Virgin Olive Oil is the healthiest form of the oil because it has no refined oils mixed into the finished product and contains many antioxidants.’

 

She adds that another ‘distinct difference between the two diet plans is the consumption of nuts. Nuts are rich in omega-3 fatty acids and good unsaturated fats. These are eaten daily in the Mediterranean diet plan but in small amounts, such as one ounce of walnuts on pasta. Walnuts are recommended for those with high cholesterol and heart disease because of their ability to increase the elasticity of arteries that allows blood to move more quickly thus lowering blood pressure.’ So, if you want to maintain your weight and protect your heart health, speak to your doctor or a dietician about how the Mediterranean diet can benefit you.

Categories: blood pressure, commonly eaten, eaten daily, extra virgin, grain breads, heart disease, heart health, Mediterranean diet, Mypyramid, olive oil, virgin olive

Ditch Those Ready Meals and Try These Quick Healthy Recipes!

Working on your diet and wellbeing is one of the greatest investments you can make in your life. Most people don’t realise that eating healthily is so key to their overall wellness, and, as such, forgo cooking healthy recipes in favour of convenience foods and takeaways. After all, we’re all so busy – who has time to cook when you can get “healthy” versions of ready meals, if you’re that desperate to eat well. While healthy versions of ready meals are better than eating their saltier and more sugary counterparts, fresh is always best when it comes to nutrition. Even if you don’t have time to cook, there are healthy food recipes that are quick and easy to prepare and will become popular family favourites requested again and again.

 

1. Zesty Red Bean Avocado Salad: This high-protein vegetarian meal goes great with flat bread or crackers. In a large bowl, combine a 16-ounce can of drained and rinsed red kidney beans and a 16-ounce can of drained and rinsed garbanzo beans. Cut 10 grape tomatoes in half and add this to the bowl. Peel and remove the stone from a ripe avocado, dice it and add to the bowl. Grate in a large carrot, and add half of a medium red onion (diced). Mix it all together and drizzle with a 1/4 cup of zesty Italian dressing. You can serve this dish immediately, or cover and refrigerate until you’re ready for it – even if you make it the day before. Why not get it ready in the evening and eat it for lunch tomorrow?

 

2. Minestrone Soup: Nothing beats soup for a winter warmer, and minestrone really hits the spot. This recipe takes less than 15 minutes to prepare and cook and the leftovers will still taste great when heated the second time round. Altogether, you have a meal that’s convenient whilst being big on taste, high in protein and low in fat – what a winner! Start by bringing one quart (64 tbsp) of vegetable broth to the boil. You then add a long list of ingredients, so you may want to get these ready first. You need to add:

• One four-ounce can of sweetcorn, rinsed and drained


• One small, chopped onion,


• One cup of thinly sliced fresh mushrooms


• One cup of tomato juice or vegetable juice


• One tablespoon of extra-virgin olive oil


• One teaspoon of garlic powder


• One teaspoon of ground black pepper


• One 16-ounce can of garbanzo beans , drained and rinsed


• ½ a cup of dry small shaped pasta such as shells or elbows

Once you’ve stirred in all the ingredients, cook on a medium-high heat and stir occasionally. After 10 minutes, pour the soup into four bowls and sprinkle on some grated Parmesan cheese.

 

3. Apple Squash Salad: This healthy recipe is super easy to make, takes less than 10 minutes and gives you a good energy boost. To begin, whisk together two tablespoons of extra virgin olive oil with a 1/4 cup of red wine vinegar and a 1/4 teaspoon of ground black pepper – this will make your dressing. Peel, core and chop up a red delicious apple and put in a separate large bowl. Add one (washed and chopped) yellow squash, a peeled and thinly sliced cucumber, one tablespoon of chopped red onions, and two tablespoons of sweetened dried cranberries. Mix these ingredients together and drizzle on the salad dressing you made earlier. To finish, garnish with crushed pecans and serve with your favourite low fat crackers.

Categories: Apple Squash Salad, black pepper, extra virgin, garbanzo beans, ground black, large bowl, Minestrone, olive oil, ready meals, Red Bean Avocado Salad, thinly sliced, virgin olive