Kitchen Hint of the Day!

August 23, 2016 at 5:29 AM | Posted in Kitchen Hints | Leave a comment
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Healthy Hint -Lower fat and cholesterol….

Eat seafood twice a week. Good choices are salmon, sardines, and mackerel.

Kale storm of nutrition

January 9, 2013 at 11:05 AM | Posted in vegetables | Leave a comment
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Good article that ran on Kale!

Kale storm of nutrition
New preparations push power-packed food up good-for-you list
If you were offered a chance to eat roasted kale chips for the first time in 2012, did they pass the “bet you can’t eat just one” test?

If they failed, fear not.

There are techniques other than roasting that can tastefully work the antioxidant-, vitamin- and mineral-rich, low-fat and low-calorie vegetable into your diet, said Meg Galvin, a 12-year instructor at Cincinnati State’s Midwest Culinary Institute.

One way is to drink it.

“If you look at the Macy’s ads, the big thing this year is going to be the juicer,” she said.

A homemade smoothie made in your juicer with kale as a major ingredient is going to “look like disgusting river water, but if you throw in other fruits and vegetables, it makes it more palatable,” said Kathy Haugen, a registered dietitian at TriHealth Fitness & Health Pavilion in Montgomery.

The other trend in kale, Galvin said, is to “massage” finely chopped, stem-free raw kale in an acidic dressing, let it sit for four hours or overnight and eat it as a salad. The technique mellows the earthy, sometimes bitter flavor of kale and makes it less tough.

“The positive thing with the kale massage method is you’re breaking down its toughness. You can eat it raw, but wow!” Galvin said. “It’s got a strong taste, but it’s a power-packed vegetable.”

Kale is high in vitamins C, A and K and contains calcium, vitamin B6, magnesium, copper, potassium, iron, manganese and phosphorus. The antioxidants in kale, such as carotenoids and flavonoids, are known to help block certain cancers. Haugen said kale’s antioxidants provide cardiovascular support and help halt the oxidation damage done by free radicals that attack cells and disrupt metabolic processes.

The fiber in cooked kale, Haugen said, binds with bile acids that control cholesterol levels, helping to maintain your cardiovascular system.

Claims that kale lowers cholesterol levels can’t be supported, however, said Lauren Niemes, registered dietitian and executive director of the Greater Cincinnati Nutrition Council. Its high potassium content is good for your heart, though, she said.

“A big trend for next year, because of our economic situation, is any kind of fruit or vegetable that can be a double whammy,” Galvin said.

Kale fits that bill because its vitamin K helps your blood coagulate and maintains bone mass; and because the whole plant can be used: Eat the leaves in a salad; cut up and toss the stem in the juicer.

Kale isn’t quite the secret to better health or the “super food” that it has been hyped to be. “We tend to find the rock star in our worlds. I think (kale is) a great team player,” said Dr. Keevin Davis, who co-hosts the award winning television show “Doctors in the Kitchen” with Dr. Denise Davis.

“The American way is to go out and buy 10 pounds of kale and eat it all in one day and then say ‘But I feel the same,’ ” he said. “It’s not one thing you have to do. It has to be a lifestyle shift.”

Davis recommends working both raw and cooked kale into your diet. But be careful, he said, if you are on blood thinning medicines, because kale’s vitamin K promotes coagulation. Also, organic acids in kale called oxalates can slow down the absorption of calcium, he said.

How to sneak kale into your diet
• Blend a few chopped-up young kale leaves (but not the stems) into fruit smoothies. It’s a great way to get more greens into the diets of the veggie-averse, especially kids.

• Chop, cook and mix kale with grains to add nutrients and flavor to dishes like barley risotto or rice pilaf.

• Crumble blanched or frozen kale into soups, stews, beans and pasta sauces.

• Substitute sautéed kale for cooked spinach in spanakopita, on pizza, or wherever you typically use greens.

• Whip up a quick kale sauté with garlic, olive oil, tomatoes and basil.

Key kale nutritional facts
• The following numbers are based on 1/2 cup of cooked kale: Calories, 20; fat, 0g; cholesterol, 0g; sodium, 1mg; carbohydrates, 4g; fiber 1g; sugar, 1g; protein, 1g.

• The following numbers are the percent of recommended daily amount: Vitamin A, 180; vitamin C, 45; calcium, 15; iron, 4.

Shopping and preparation tips
• Buy kale in season when it’s at its nutritious best. A light frost can sweeten it, so fall and winter are optimal seasons to eat kale.

• When you bring fresh kale home to your kitchen, don’t wash it right away. Wrap it in a loose cotton sack or put it in a sealed, plastic bag, and place it in the coldest spot in your refrigerator. Meg Galvin said it will stay at its best for up to five days, but Bryan Madison said he’s known his store’s kale to be good for up to nine days. After that, it will begin to spoil.

• Whenever you buy kale to cook, buy a lot. Like spinach, it shrinks in volume dramatically when cooked.

Blanching reduces the bitterness in kale. Use it in a sautee or freeze for later use.

Braise a pound of kale in seasoned liquid such as vegetable stock to tenderize it and add flavor. It will be ready to eat after simmering for about 20 minutes.

9 reason why you should drink green tea

November 5, 2012 at 9:01 AM | Posted in green tea | 2 Comments
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Came across this article yesterday and wanted to pass it along. It’s all about one of my favorite drinks, Green Tea! I left the web link so you can read the entire article.


9 reason why you should drink green tea


Zeenews Bureau


It’s official that tea is good for your health. So go ahead and relish that hot cup of green tea to realize its power and enjoy its numerous health benefits.

Helps you lose weight

If you want to cut those extra inches around your tummy, switching to green tea could be a….


Click the link below to read the entire article:




Green Tea Found to Be Powerful “Bad” Cholesterol Fighter

September 10, 2011 at 3:32 PM | Posted in diabetes, diabetes friendly, Food, green tea, low calorie, low carb | Leave a comment
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Ran across this article in several publications about my favorite healthy drink, Green Tea.

Green Tea Found to Be Powerful “Bad” Cholesterol Fighter

Is your cholesterol level high? Did you doctor tell you that the lipid panel is abnormal?  If so, meet your new best friend: Green tea. Researchers analyzed data from 14 research papers published between 1967 and 2010 and concluded that cumulatively, drinking

The green tea cultivation in Boseong, South Korea.

green tea or taking green tea supplements significantly decreased levels of total cholesterol and LDL (low-density lipoprotein or “bad”) cholesterol in participants. This effect seems to hold true no matter what how much green tea consumed, for how long, or the health status of the individual. HDL (high-density lipoprotein  or “good”) cholesterol level, however, was not affected by green tea consumption.

If you have too much LDL cholesterol circulating in the blood, it can slowly build up in the inner walls of arteries and form hard plaques in your blood vessels; this puts you at risk for cardiovascular disease. HDL cholesterol, on the other hand, carries cholesterol away from the arteries and back to the liver where it’s packaged to be eliminated from the body. Reducing your blood lipids by 1 percent lowers chances of having a heart attack by 3 percent.

Traditionally, green tea is not fermented, which means it’s full of antioxidants, vitamins and minerals, and flavonoid-like polyphenol compounds including catechins. Catechins are found mostly in teas derived from the tea-plant, but fermenting the tea (such as black tea) reduces the level of these compounds.

Top five reasons to include green tea in your diet:

1. May help you curb fat and salt cravings and be useful if you are trying to lose weight.
2. Reduce  risk of gum disease.
3. Helps your skin stay younger by improving skin elasticity and fighting wrinkles.
4. May help you lose weight by replacing high-calorie beverages like sodas and juices.
5. Green tea’s mild caffeine boost can help you up your stamina during a workout.

Eating the right foods can do a number on bad cholesterol

August 30, 2011 at 12:28 PM | Posted in diabetes, diabetes friendly, fish, Food, fruits, vegetables | 1 Comment
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Nutrition experts have known for years that some foods, such as oatmeal, nuts and soy products, lower cholesterol.

Now, a new study shows that a diet with several of these foods can decrease LDL (bad) cholesterol significantly.

David Jenkins of St. Michael’s Hospital and the University of Toronto and colleagues recruited 345 Canadian men and women with high cholesterol. Their LDL (bad) cholesterol was an average of about 170 mg/dL at the beginning of the study.

All participants in the study were following heart-healthy diets low in saturated fat (butter, beef fat) and rich in fruits and vegetables, beans and whole grains, Jenkins says. Those in the control group stuck with their healthy diets.

Others in the intervention group were taught how to incorporate four cholesterol-lowering types of foods into their eating plan, including nuts; soy products; foods rich in viscous fiber (a type of soluble fiber); and plant-sterol-enriched margarine.

Example of those on a 2,000-calorie-a-day diet:

•An average of a handful of nuts a day.

•A couple of teaspoons of sterol-enriched margarine such as Take Control.

•Two servings a day of soy-protein products, such as a glass of soy milk and a soy burger.

•Two servings a day of viscous-fiber-rich foods such as oatmeal, psyllium-enriched cereals, barley and vegetables such as okra and eggplant.

The findings, after 24 weeks, are reported in this week’s Journal of the American Medical Association:

•LDL cholesterol in the control group: Dropped by an average of about 3% or about 8 mg/dL.

•LDL cholesterol in the participants eating cholesterol-lowering foods: Decreased by about 13% to 14% or about 26 mg/dL.

Green tea good for your heart!

July 19, 2011 at 10:36 AM | Posted in diabetes, diabetes friendly, Food, green tea, low calorie, low carb | Leave a comment
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Green tea good for your heart
July 18 2011 at 01:04pm

New York – Drinking green tea appears to cut “bad” cholesterol while leaving levels of good cholesterol unchanged and encouraging people to drink more of the beverage could have significant health effects, a study has shown.

The finding may explain why green tea has been linked to a lower risk of heart disease, write Xin-Xin Zheng and colleagues from Peking Union Medical College in Beijing.

While levels of low-density lipoprotein (LDL) cholesterol dipped, there was no change in high-density lipoprotein (HDL), or “good” cholesterol.

“The analysis showed that the administration of green tea beverages or extracts resulted in significant reductions in serum total

The appearance of green tea in three different stages (from left to right): the infused leaves, the dry leaves and the liquor. Notice that the infused leaves look greener than the dry leaves.

cholesterol and LDL-cholesterol concentrations, but no effect on HDL cholesterol was observed,” they said.

The research team pooled the results of 14 randomised trials in which people drank green tea or took an extract for periods ranging from three weeks to three months, or were assigned to a placebo group.

On average, green tea reduced total cholesterol by 7.2mg/dL (milligrams per deciliter) compared to levels seen in those taking the placebo. Low density lipoprotein (LDL) cholesterol fell by a mean of 2.2mg/dL, or slightly less than two percent.

Green tea has been linked to a lower risk of developing certain cancers as well as reducing the risk of dying from pneumonia. – Reuters

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