1 cup or more of green tea every day

This post was originally published as Green Tea Fix by Laurel on Health Food blog.



What’s your favorite morning or afternoon drink? Have you considered green tea? It just might be your healthiest choice. A recent study conducted at the Chung Shan Medical University in Taiwan found that drinking 1 cup or more of green tea every day dramatically reduces your risk of lung cancer, especially for smokers. The antioxidants in green tea may block the growth of cancerous tumors.



Even if you’re not at risk for lung cancer, green tea is a powerful addition to a regular healthy diet. It has been found to protect from many different cancers, heart disease, diabetes, Alzheimer’s, and more.



I love my black tea in the morning with almond milk, but I like this reminder to drink my green tea too. It’s nice in the afternoon when you need a little pick-me-up. If you don’t like it plain, I recommend adding fresh mint leaves or a teaspoon of honey. Try agave nectar if you’re having it cold (because honey mixes better in hot liquids). Or you could add a small splash of your favorite 100% juice.

My cup of coffee

 This post was originally published as Making My Coffee Healthier by Laurel on Health Food blog.

Has anyone ever told you that coffee is bad for you? I know I’ve heard it many times, but I happen to disagree. Coffee is a pretty natural thing…that is, before we start adding chemicals, fake sugars, and coffee creamers that won’t expire for a decade. I like to drink tea later in the day, but for me, coffee is just an essential part of my morning.

I have an office job where I get free coffee, but the stuff they brew is pretty bland and flavorless. However, the real problem is the horrible variety of coffee mixers we have. There are sugar packets that have morphed into hardened chunks because they’re so old. Then there’s the “no need to refrigerate” coffee creamer with hydrogenated fats and a long list of other ingredients that I can’t pronounce. I’m scared to drink any of that stuff…especially on a daily basis.

It would be great if I drank black coffee, but I just can’t. It doesn’t taste good to me. Instead, I found some healthier cream and sugar options that I brought to work. Yes, I paid for them with my own money, but for something I put into my body every day, it’s well worth it.

Sweet things:

• >100% Pure Organic Honey – I can keep a bottle at my desk and squirt a little into the bottom of my cup before I pour my coffee in.
• >100% Organic Agave Syrup – I have a bottle at home that I use in coffee, tea, or any time I need a little sweetness.
• >Dark Chocolate – This is fun on a day you need a treat. Drop a small piece of dark chocolate and let it melt to sweeten your coffee. Look for organic brands and a cacao content of 60% or higher. Also, read 10 Reasons to Eat More Chocolate.

Creamy things:

• >Organic Half and Half – I store it in the refrigerator at work, and a small splash goes a long way. Try Organic Valley brand.
• >Organic Skim Milk – This is good if you like something lighter in your coffee. I like Stonyfield Farms‘ fat free milk.

I’m always looking for new things to try, so drop me a comment if you have healthy mixers of your own. Also, read my other posts on the health benefits of coffee:

Spicy Mushrooms & Kale Recipe

This post was originally published as Spicy Mushrooms & Kale by Laurel on Health Food blog.

Vegetables are anything but boring if you spice them up and avoid overcooking, leaving them crunchy and colorful. Here’s a quick and easy veggie dish you can make anytime. It takes 10 minutes to prepare. Vegetable stock and red pepper flakes are two of my favorite ingredients to use for a boost of flavor and nutrition.

Spicy Mushrooms & Kale
(makes 2-4 servings)

2 portobello mushroom caps
1 bunch kale
1 tsp. red pepper flakes
1 tbsp. extra virgin olive oil
1/2 cup vegetable stock (low sodium)
Salt & pepper

Cut portobello mushrooms into long slices (about 1/2 inch wide). Remove kale leaves from the stems and rip or cut up into smaller pieces. Heat up a grill pan (or sauté pan) over medium-low heat and drizzle olive oil in the pan. Add mushrooms slices and cook for 1-2 minutes on each side until they begin to brown. Add kale leaves to the pan, covering the mushrooms. Pour in vegetable stock, turn the heat up to medium-high, and cover with a lid. Steam for 2 minutes. Remove the lid, and add red pepper flakes and a sprinkle of salt and black pepper. Stir everything together and allow liquid to evaporate in the pan for about 1 minute before serving.

Tip 1: To save more time, look for pre-sliced portobello mushrooms in your grocery store. Tip 2: Make sure to give kale a long rinse before cooking. The curly leaves tend to hold trapped dirt and grit that you don’t want to sneak into your food. Tip 3: To make this dish more filling, try adding toasted walnuts or cashews.

Eat Lemons to Avoid Kidney Stones

This post was originally published as Eat Lemons to Avoid Kidney Stones  by Laurel on Health Food blog.

I thank my stars that I’ve never had any problems with kidney stones, but I’ve heard they are just terrible to deal with. If you’re prone to get them, I have some good news for you. Natural News recently reported that lemons and other citrus fruits can help prevent kidney stones from developing. John Milner, a urology expert at the Loyola University Chicago Stritch School of Medicine, says “lemons are very high in citrates, which inhibit the growth of kidney stones.”

Milner says its very important for people to drink lots of water because “insufficient fluid intake” is the most common cause for stones. He says you can drink lots of water with slices of lemons to help protect yourself.

What foods or drinks should you avoid if you have kidney stones? Stay away from iced tea because it contains a chemical called oxalate which can actually promote kidney stone growth. Yipes! Also limit your intake of chocolate, nuts, rhubarb, and spinach (all high in oxalates).

I once heard from a nutritionist on the radio that the best thing you can do when you first wake up is to have a big glass of water with lemon. It seems like a great habit to start.

On a separate note, LOHF is on another blog carnival. This time my “Orange Veggies Cut Heart Disease Risk” blog is featured on the Carnival of Healing #167. Look fot it under the Healthier Nutrition category.

Hummus Place Restaurants in NYC

This post was originally published as  Review: Hummus Place  by Laurel on Health Food blog.

Hummus Place has 5 locations in NYC, so if you’re here in the city, it’s a great cozy spot for vegetarian fare. For the best deal, try the lunch or dinner special.

Mediterranean Eggs Brunch

Hot mint tea & mimosa

Black Bean Soup with Avocado Recipe

This post was originally published as Black Bean Soup w/ Avocado by Laurel on Health Food blog.

Enjoy this easy and comforting meal that you can prepare in under 30 minutes. This soup is super creamy (thanks to the avocado) and rich in fiber, folate, protein, and healthy fats. Thanks so much to Beverly at Whole Foods Upper West Side for the inspiration!

Black Bean Soup with Avocado Recipe
(makes about 4-5 servings)

 

2 cans black beans
2 ripe avocados
1 onion
4 cloves garlic
2 tbsp. extra virgin olive oil
2 cups vegetable broth
2 tbsp. hot sauce (such as Sriracha)
1 tsp. cumin
1 tsp. chili powder
Salt & pepper

Chop up the onion and sauté in a soup pot with the olive oil over medium-low heat until the onion begins to turn translucent. Add the garlic, stir, and sauté for another minute. Stir in the cumin, chili powder, 1 tbsp. of the hot sauce, and a little salt and pepper. Add 1 can of black beans and the vegetable stock, and bring to a simmer. Remove from heat. Pour the ingredients in a blender or food processor. Remove the skin and pit from the avocados and cut up into bite-sized pieces. Add half of the diced avocado to the ingredients in the blender and reserve the rest for garnish. Blend until smooth. Pour the blended ingredients back into your soup pot and add the other can of black beans. Stir, bring back to a simmer, and serve hot in bowls with the remaining avocado and hot sauce sprinkled on top for garnish.

Baked Pesto Chicken

"This post was originally published as Baked Pesto Chicken byLaurel on Health Food log."

This Baked Pesto Chicken is something you can put together in 5 minutes, stick in the oven, and forget about for an hour. Nice! I like using organic chicken thighs because they’re inexpensive and guaranteed to be moist. But, feel free to use skin-on chicken breast or whatever pieces are your favorite.

Baked Pesto Chicken

4-5 chicken thighs (skin on)
4-5 heaping tsp. prepared pesto
½ lemon
2 tbsp. extra virgin olive oil
Salt & pepper
Preheat oven to 375 degrees. Place chicken thighs in a glass baking dish. Using your fingers, separate the skin from each thigh and spread 1 tsp. of pesto under the skin, on top of the meat. Replace skin on top of each thigh and drizzle olive oil on top of the skins. Season with salt and pepper. Bake in the oven for 50 minutes. As soon as you take the chicken out of the oven, squeeze fresh lemon juice on top of each thigh and let rest for 5 minutes before eating.
Tip 1: You can find prepared pesto in a jar near the tomato sauces in any grocery store. Look for all natural ingredients. Tip 2: For a comforting, home-style meal, serve these chicken thighs with boiled red potatoes and green beans.
Laurel on Health Food  is a blog about nutrition, healthy eating, and health food. It summarizes articles in the news, lists healthy recipes, offers tips and personal feedback on healthy eating, and reports on nutritional research.

Apple Walnut Pancakes for Breakfast

"This post was originally published as Apple Walnut Breakfast Pancakes byLaurel on Health Foodblog."


I picked up some whole wheat pancake mix a few weeks ago and finally got around to making them this week. I used the Whole Foods’ 365 store brand 100% Whole Wheat Organic Buttermilk Pancake Mix, but there are lots of great mixes out there. Another brand I like is Arrowhead Mills. If you’re up to it, you can make your own mix.

Sometimes whole grain or whole wheat mixtures can make really dry and heavy pancakes, so I like to add my own fixings to increase the moisture. Sometimes I mash up a ripe banana and mix it into the batter. This week, I grated up apple and added finely chopped walnuts and cinnamon. The apple helped the pancakes stay moist. I had fresh blueberries and a sweet clementine on the side.

Laurel on Health Food is a blog about nutrition, healthy eating, and health food. It summarizes articles in the news, lists healthy recipes, offers tips and personal feedback on healthy eating, and reports on nutritional research.

Apple Walnut Pancakes
(use organic ingredients where possible)

100% whole wheat or whole grain pancake mix
2/3 cup vanilla soy milk
1 tbsp. walnut oil
1 egg
1 small apple (I used macintosh)
100% pure maple syrup
1 tsp. cinnamon
1/4 cup walnuts

Stir together the pancake mix, soy milk, walnut oil, egg, and cinnamon in a bowl. Put the walnuts in a food processor, and process until you have a fine meal. Add the walnuts to the pancake mixture. Peel the skin off the apple and grate it using a fine grater over a separate, small bowl. Using a slotted spoon, lift the grated apple out of the small bowl to drain off any extra liquid, and add the apple to the pancake mixture. Fold the ingredients together, but don’t overmix.

Pour desired amount of mix into a non-stick pan over med-low heat. Flip pancakes once when bubbles begin to form. Serve warm with pure maple syrup and fruit.

Tip 1: You can substitute organic milk or water for the soy milk. You can also substitute sesame oil or other unrefined oil for the walnut oil. Tip 2: These pancakes are nice and filling, so I usually keep them fairly small.

Foods That Are Healthy, Beneficial & Healing For Our Bodies

"This post was originally published as "These are a Few of My Favorite Things" by Laurel on Health Food blog."

BrainReady.com lists their top five brain health foods. You may begin to wonder why some of these wonderful foods get mentioned on my site over and over. The answer is simple. They are so healthy, beneficial, and healing for our bodies.

Food	Health Attributes	Brain Health Benefits
Wild Salmon	essential fatty acids, animal protein, low saturated fat, low contaminants	improves brain matter, mood, synaptic connections, and arteries (omega fatty acids help neurotransmitters improve mood and stabilize serotonin levels), reduces risk of stroke, Dementia, Alzheimer’s
Cacao Beans	theobromine, antioxidants, flavonoids, catechins	cognitive, mood, and bliss enhancement
Matcha (quality green tea powder)	amino acid (L-Theanine), antioxidants, catechins, vitamin C & A, fluroride, EGCG	helps calm, focus, and stimulate the brain
Acai Berries & Blueberries	antioxidants (such as anthocyanins), essential fatty acids, protein, vitamins, minerals, fiber	antioxidants support healthy brain function and reduce arterial damage which affects blood flow to the brain, and omega fats improve brain function (see above for wild salmon)
Coffee Beans	antioxidants, amino acids, vitamins, minerals, caffeine	reduces risk of Dementia and Alzehimer’s, boosts mental performance, and reduces headaches

Laurel on Health Food is a blog about nutrition, healthy eating, and health food. It summarizes articles in the news, lists healthy recipes, offers tips and personal feedback on healthy eating, and reports on nutritional research.

Laurel is a writer, blogger, and certified holistic health counselor/health coach living in New York, NY. Some of her favorite foods are: avocados, raw chocolate, kale, garlic, honey, peaches, and quinoa.

Giveaway! Coconut Bliss until January 23, 2011

This post was originally published as Unhealthy Ingredients to Avoid byLaurel on Health Food blog."

Laurel on Health Food  is a blog about nutrition, healthy eating, and health food. It summarizes articles in the news, lists healthy recipes, offers tips and personal feedback on healthy eating, and reports on nutritional research.

Want to try Coconut Bliss for yourself? Good news! I have some coupons for free pints of their ice cream to giveaway to two lucky readers.

To submit your entry to win two coupons for FREE pints of any flavor Coconut Bliss, leave a comment on this post with your answer to the following question: Why do you want to try Coconut Bliss ice cream? All entries must be submitted by Sunday January 23rd, 2011 at 11:59pm EST. The two people with the best answer will be chosen as the winners and contacted by email. If you win, I’ll need your full name and address to send you the coupons. Open to U.S. residents only. One entry per person.

Good luck!

Coconut Bliss Vanilla Island, Coconut Bliss Chocolate Hazelnut Fudge, and Cacao Nibs

Unhealthy Ingredients to Avoid

This post was originally published as Unhealthy Ingredients to Avoid byLaurel on Health Food blog.
 
Laurel on Health Food  is a blog about nutrition, healthy eating, and health food. It summarizes articles in the news, lists healthy recipes, offers tips and personal feedback on healthy eating, and reports on nutritional research.

Unhealthy Ingredients to Avoid

• Artificial sweeteners (such as aspartame, saccharin, sucralose) – These can trick your body into craving more calories than you would if you eat real sugar. Many have side effects such as headaches, dizziness, and weight gain, and they may contribute to nerve damage and cancer cell formation.
• Excess sugars/refined sugars (such as dextrose, glucose, fructose, corn syrup, high fructose corn syrup) – Refined sugars are the hidden sugars in processed foods. Consuming lots of refined sugar leads to a ton of inflammatory health problems including diabetes, obesity, and a weakened immune system. They can also disrupt your body’s absorption of other important nutrients.
• Hydrogenated oils - Partially hydrogenated or hydrogenated oils are trans fats. They can clog your arteries and increase your risk of heart disease, cancer, and atherosclerosis (inflamed arteries).
• Refined oils (such as corn, canola, cottonseed, soybean oil) - Most of the U.S. grown corn, soybean, canola, and cottonseed crops are genetically modified organisms (GMOs) and are sold without being tested for safety. GMO foods may cause allergies, harm your immune system, and increase your risk of cancer. When you use oils in your food, opt for high quality, unrefined oils such as organic extra virgin olive oil and organic coconut oil/butter.
• Sodium nitrate/nitrite - These preservatives are added to foods such as processed meats to give them a pink color. When they reach your stomach they are converted into nitrosamines which are highly carcinogenic, increasing your cancer risk. Try to limit your intake of processed meats as much as possible (for ex., hot dogs, ham, bologna, sausage, and packaged lunch meats).
• MSG – Monosodium Glutamate (including monosodium glutamate, free glutamate, caseinate, natural flavors, artificial flavors, hydrolyzed proteins, yeast extract, and autolyzed yeast) - These harmful additives and flavor enhancers can stunt growth and cause obesity and nerve damage. Look for labels that say “No MSG” and avoid the ingredients listed above.
  For more information about MSG, read “The Dangers of MSG“.
• Artificial colors and dyes (such as red #40, blue #2, etc.) - These synthetic chemicals are often added to foods marketed towards children. They’ve been found to cause many health problems including hyperactivity, ADD, allergic reactions, and nerve damage.

This list is just a few of the top ingredients I avoid. Please leave me a comment with other unhealthy ingredients that you try to stay away from.

Burgers & Fries

"This post was originally published as Burgers & Fries! byLaurel on Health Foodblog."

Laurel on Health Food  is a blog about nutrition, healthy eating, and health food. It summarizes articles in the news, lists healthy recipes, offers tips and personal feedback on healthy eating, and reports on nutritional research.

For the burger, I found some surprisingly light and fluffy sprouted wheat hamburger buns at the health food store. If you can’t find them, just go for a regular whole wheat or whole grain bun. For the meat, I bought lean organic grass-fed ground beef. Buying organic is definitely worth it for a burger. I cooked it on my favorite non-stick grill pan right on the stovetop. To replace mayo, I mashed up a ripe avocado, added a squirt of lemon, and spread a thick layer on one side of the bun. For my other toppings I used romaine lettuce, tomato, grilled onion slices, mustard, and salt & pepper. It was so yummy!

For the fries, I cut up a sweet potato into thin strips and spread them out on a sheet pan. Then I sprinkled salt, pepper, and olive oil on top and tossed them around until all the sides were seasoned. I cooked them in the oven at 400 degrees for 30 minutes (stirring them twice during baking). When they were fresh out of the oven, I drizzled a thin stream of honey on top. Ooh baby!

I hope you enjoyed this post, and maybe it will inspire you to indulge every once in awhile. I know I do!

Fresh Idea on Eating Right / Laurel on Health Food

This post was originally published as Fresh Idea on Eating Right by Laurel on Health Food blog.

Laurel on Health Food is a blog about nutrition, healthy eating, and health food. It summarizes articles in the news, lists healthy recipes, offers tips and personal feedback on healthy eating, and reports on nutritional research.

Happy Friday everyone! The weather is gorgeous in New York today with clear sunny skies and a high of 79. I have my home office windows open, but I’m hoping I can finish up work early so I can go for a stroll outside. It is soooo nice out there.

I was looking at my Twitter feed when I woke up this morning, and I saw a typical “eat healthy” tweet. Something about eating more antioxidants and living longer. Don’t get me wrong, I’m all about eating antioxidants and giving myself the best chance at a long, healthy, disease-free life. I’ve written about it tons of times. But, how about a fresh perspective?

These days everyone is concerned with quick results and what they can get right here, right now. So I think the argument that you should eat fruits and vegetables so you can live longer is only mildly effective if you’re trying to convince people—especially young people—to eat healthy now. To me, a better argument is that you should eat healthy now so you can feel better TODAY and tomorrow and next week.

Eating fresh, living, whole foods makes you feel better immediately. You have more energy, feel lighter, think faster, get less cravings, and fight off colds/flu in half the time. This reasoning makes so much more sense to me. Sure, I look forward to a bright, healthy future…but my eating habits are primarily something I do for me, for right now. It’s easier to stay on track and my goals are short-term and reasonable. Know what I mean?

Just a few thoughts. I wish everyone a safe and a happy weekend!

Much love,

Laurel on Health Food

Grilled Veggie Plate / Laurel on Health Food

This post was originally published Grilled Veggie Plate by Laurel on Health Food blog.

Laurel on Health Food is a blog about nutrition, healthy eating, and health food. It summarizes articles in the news, lists healthy recipes, offers tips and personal feedback on healthy eating, and reports on nutritional research.

Laurel is a writer, blogger, and certified holistic health counselor/health coach living in New York, NY. Some of her favorite foods are: avocados, raw chocolate, kale, garlic, honey, peaches, and quinoa. 

Here’s the quick veggie platter I made for dinner last night and lunch today. I used my Calphalon grill pan and lots of fresh herbs and spices. Doesn’t it look yummy? Well, it was.

Grilled Veggie Plate

Laurel on Health Food / Pineapple Fried Rice Recipe

This post was originally published as Pineapple Fried Rice Recipe by Laurel on Health Food blog.

Laurel on Health Food is a blog about nutrition, healthy eating, and health food. It summarizes articles in the news, lists healthy recipes, offers tips and personal feedback on healthy eating, and reports on nutritional research.

Pineapple Fried Rice

Green onions, diced
Yellow onion, diced
Red bell pepper, diced
Sesame oil (or peanut oil)
Pineapple, diced
Brown rice, cooked
Hot sauce
Salt (optional)

Heat up a deep sauté pan over medium heat. Pour a couple tablespoons of sesame oil in the pan and add the yellow onion, red bell pepper, and green onions. Sauté about 5 minutes, stirring frequently. Add the pineapple and sauté for another minute. Add in your rice and a dash of hot sauce (I like Sriracha hot sauce) and mix well. 

Saute for another 5 minutes until the rice starts to brown. Remove from heat and serve. Season with salt if you think you need it. 

Tip: Frozen pineapple works great if you can’t find a fresh one at your grocery store.

Laurel On Health Food | Health Food, Healthy Eating, and Nutrition

Laurel on Health Food is a blog about nutrition, healthy eating, and health food. It summarizes articles in the news, lists healthy recipes, offers tips and personal feedback on healthy eating, and reports on nutritional research.

Laurel is a writer, blogger, and certified holistic health counselor/health coach living in New York, NY. Some of her favorite foods are: avocados, raw chocolate, kale, garlic, honey, peaches, and quinoa.

The Greens We Eat

This post was originally published as Still Not Eating Greens? by Laurel on Health Food blog.

One of the first things I learned in my health counseling training was that leafy greens are the #1 food missing from the typical American diet. It’s something worth mentioning, because greens are one of the most important foods for us to eat!

Good news: I read another study that proves leafy greens are life-saving foods. Yesterday I read about new research from the Hallym University College of Medicine in South Korea. Scientists studied the amount of folate in the diets of women with colorectal cancer and without cancer. They found that women who ate the most folate every day were 50% less likely to develop cancer than those who ate the least amount. (Ref: Oprah Magazine, Jan 2010, p. 92).

Make sure to focus on getting your folate from real food sources. Some studies have found that synthetic folate provides no protection against cancer. So fill up on green foods like:

Asparagus, spinach, romaine lettuce, turnip greens, mustard greens, and broccoli. Lentil beans are also an excellent source.

Think of greens as a way to cleanse your body. If you compare nutrition to nature, the trees and plants on the Earth’s surface take in carbon dioxide and release oxygen back into the atmosphere. The greens we eat as food also cleanse our bodies and support strong respiratory and circulatory systems.

Texas Rio Star Grapefruit Giveaway

This post was originally published as Texas Rio Star Grapefruit Giveaway by Laurel on Health Food blog.

If you love grapefruits like me, here’s your chance to win a free box of them from Texas Rio Star. Watch their video on Texas Rio Star grapefruits and then take the quiz below. You may take the quiz more than once, but only your first attempt score will count. You will have to enter your email address in the quiz in order to be eligible to win. Your email will be kept confidential and will not be shared or added to any lists.

Fresh Smoothies: Acai Berry Boost with Antioxidants

“This post was originally published as Fill Up on Antioxidants with Fresh Smoothies by Laurel on Health Food log

I also used frozen strawberries to save a little money (fresh berries are SO EXPENSIVE during the Winter). I did buy a fresh pomegranate because they ARE in season and were on sale. I really enjoyed the tart flavor of this smoothie but it had a lot of seeds from the pomegranate. When I make it again, I might swap out half of the pomegranate airils for fresh pomegranate juice. Great tasting smoothie though.

Acai Berry Boost

• 1/2 cup acai juice
• 1 ripe banana
• 1/4 cup pomegranate arils
• 1/4 cup blueberries
• 4-5 strawberries, hulled
• 2 tablespoon turbinado sugar
• 3/4 cup water

The Acai Berry Boost smoothie was my favorite of the two. It had a wonderful sweet flavor and a smooth consistency. I used frozen strawberries and blueberries and cut out the turbinado sugar. I will definitely make this one again. Yum!

To learn more about Tropical Smoothie Cafe’s drinks and food, visit TropicalSmoothieCafe.com. I hope you enjoy the smoothie recipes! They’re a great way to stay healthy this season. Just be careful if you’re up north. You don’t want to suck down a cold smoothie right before you head outside into the cold.

Healthy and Fresh Smoothies with Antioxidants

“This post was originally published as Fill Up on Antioxidants with Fresh Smoothies by Laurel on Health Food blog

I try my best to fill up with antioxidant- and nutrient-rich food all year long, but I pay special attention to eating plenty of them during the Winter months when everyone seems to get sick. One of the easiest ways to get your daily dose of antioxidants and nutrients is to blend up fresh smoothies at home.

Recently, the PR team from Tropical Smoothie Café sent me two recipes from their new ‘supercharged’ smoothie line to share with my readers! These smoothies contain antioxidant-packed fruits such as pomegranates, goji berries, and acai berries. I included two smoothie recipes below and my thoughts on each.

Pomegranate Plunge

• 1 cup pomegranate arils
• 1/2 cup fresh or frozen cranberries
• 2 tablespoon turbinado sugar
• 3/4 cup water
• 1 ripe banana
• 4-5 strawberries, hulled

I made the Pomegranate Plunge last night and decided to leave out the sugar. To me, it was plenty sweet already. But if you like a sweeter taste, turbinado sugar is a less-processed and healthier version of regular white sugar.

Study Shows Cancer Reduction with Vitamin D

“This post was originally published as Vitamin D Study Shows Cancer Reduction by Laurel on Health Food blog.”

MSNBC.com reports that a study from the University of California-San Diego showed that vitamin D reduced the risk of several types of cancer by in older women by 60%. The study had a small number of cancer cases, but it will help launch more extensive studies that backup why cancer rates are lower in southern latitudes where people get more sunlight (our skin produces vitamin D when exposed to sunlight).
The exact amount of vitmain D that people should intake is still unknown. However, Dr. Michael Holick, of Boston University Medical Center said that “1,000 daily units of vitamin D3 would now be reasonable for most people.”

Pineapple Packed with Vitamin C & Manganese

This post was originally published as Love Thy Pineapple by Laurel on Health Food blog.

Mark’s Daily Apple writes that pineapple is the only food with natural bromelain (an enzyme group that aids digestion, reduces inflammation and swelling, and speeds healing). These enzymes are helpful for muscle and joint injuries, gout, and arthritis. Note: Cooking pineapple deactivates the bromelain.

Pineapple is also packed with vitamin C and manganese.

Pineapple Packed with Vitamin C & Manganese

Mark’s Daily Apple writes that pineapple is the only food with natural bromelain (an enzyme group that aids digestion, reduces inflammation and swelling, and speeds healing). These enzymes are helpful for muscle and joint injuries, gout, and arthritis. Note: Cooking pineapple deactivates the bromelain. more of Health Food

Pineapple is also packed with vitamin C and manganese.

Laurel’s Seafood Stew Recipe

 This post was originally published as What to Eat When You’re Sick by Laurel on Health Food blog.

I came down with a little cold the past few days. Ugh. As soon as I got back to NY it hit me hard. At the end of my FL vacation, I was running around between different families, traveling, and then flying back to a drastically different climate. But, after a few days of rest and home cooked meals, I’m on the ups. I spent the little energy I had yesterday making a big seafood stew and raw kale avocado salad. That’s what I do when I’m sick. I make vegetable-heavy soup, sleep as much as possible, and drinks tons of water and tea with honey.

I adapted this seafood stew recipe from Giada De Laurentiis’ Cioppino recipe on the Food Network. I added carrots (for sweetness), coconut milk (to thicken it up), cut out the clams, doubled the shrimp, and used Old Bay seasoning and vegetable stock in place of fish stock. The outcome? Delicious stew that’s nursing me back to health.

Laurel’s Seafood Stew

Vegetarian Sources of Protein with a Valuable Supply of Nutrients

When you think of protein, do you automatically picture meat? Well, meat is definitely protein, but there are also vegetarian sources of protein with a valuable supply of nutrients that your body craves. I’m talking tofu, whole grains, edamame, quinoa, beans, nuts, seeds, etc.

A recent study published in the journal Circulation found that the nutrient glutamic acid can help reduce blood pressure and risk of heart disease and stroke (Ref: Women’s Health Mag, Dec. ’09, p. 30). This amino acid is found in those vegetarian protein sources I mentioned above (as well as meats and cheeses). check out more on health food

Dr. Mehmet Oz’s Green Drink “America’s Doctor”

Have you tried Dr. Oz’s Green Drink? Dr. Mehmet Oz is “America’s Doctor” and a frequent guest on Oprah. A few weeks ago he helped host a show on staying young, and talked about his green drink that he has for breakfast every morning. I think the recipe sounds very fresh and I’m looking forward to trying it this weekend. Here is the recipe:

• 2 cups spinach
• 2 cups cucumber
• 1 head of celery
• 1/2 inch or teaspoon ginger root
• 1 bunch parsley
• 2 apples
• Juice of 1 lime
• Juice of 1/2 lemon

Combine all the ingredients in a blender and add a little water or a handful of ice cubes. You can try adding unsweetend fruit juice or a banana if you need the drink to be sweeter at first.

Tasty Red Potatoes for lunch, dinner, or even breakfast

Small red potatoes are one of my favorite things to cook with. They always hit the spot and are so comforting! My Tasty Red Potatoes recipe is super easy and can be made for lunch, dinner, or even breakfast. Serve these up with scrambled eggs for brunch on the weekend and you will make everyone happy. That’s a promise!

Tasty Red Potatoes

Top 7 Health Foods for Losing Weight

How many weight-loss strategies have you heard? Healthy eating: Probably dozens, if not more. To me, weight loss is all about food, stress management, and exercise. Until you get those factors in order, you are likely to have trouble losing weight. As far as food goes, there is no perfect diet that will work for everyone, but I wanted to share some foods that have helped me in the past. Focus on eating natural whole foods like my Top 7 and you’re on your way to success (just don’t forget about exercise and stress reduction!) check out more at  Top 7 Health Foods for Losing Weight

Organic Restaurants in New York City

Check out the  Organic Restaurants in New York City and If you plan to travel, you can go check them out! I know I plan to hit up each of the following spots in NYC. Enjoy!

Note: I featured a limited number of restaurants above for space and time consideration. There’s no way I could include everything in this list, so if you have a favorite organic spot in the city, please leave a comment and let me know!

Healthy Weekend Appetizers

We had glasses of red sangria and a bunch of tapas including grilled asparagus and salsa, calamari, salmon with leeks and saffron sauce, garlic hummus with celery, carrots, and crusty bread, and roasted red peppers and tomatoes with chorizo sausage. We ordered healthy overall, and still had the chance to splurge on the sausage and fried calamari. But the best part? It was Tapas Tuesday and all our drinks and tapas were $4 a piece. Sweet. Here’s a few pictures.

Healthy Side Dish: Red Pepper Quinoa Salad

Red Pepper Quinoa Salad

1 cup quinoa
2 cups water
1 red bell pepper
1 yellow onion
2 garlic cloves
1 big handful fresh basil leaves
½ lemon
¼ cup extra virgin olive oil
2 tbsp. red wine vinegar
Salt & pepper
Rinse off the quinoa and combine it with water in a medium pot. Bring to a boil, cover with a lid, reduce heat to a simmer and cook for 15-20 minutes.. for how its done check more at laurel on health food

Eating Apples and Fish During Pregnancy Prevents Childhood Allergies and Asthma

This post was originally published as Eating Apples and Fish During Pregnancy Prevents Childhood Allergies and Asthma by Laurel on Health Food blog.”

EatingFabulous.com reports that a study from the online journal Thorax showed that women who eat apples and fish during their pregnancies may help prevent asthma and allergies in their children.  The research showed that the phytochemical content in apples (flavonoids) may be the reason for the improved lung function.  Also, the researchers found that, “maternal fish consumption was beneficially associated with doctor-confirmed eczema.”

Carotenoid in Salmon May Improve Fat Burning, Endurance

This post was originally published as Carotenoid in Salmon May Improve Fat Burning, Endurance by Laurel on Health Food blog.”

I found an interesting study today giving me yet another reason to fit some more healthy fish into my diet. An animal study conducted at Kyoto Prefectural University of Medicine in Japan found that the carotenoid Astaxanthin, which gives salmon its pink color, may boost fat burning in your body and improve endurance. The study tested mice that exercised after taking the Astaxanthin. The researchers concluded that the mice given the carotenoid lost body weight faster than those who did not receive the nutrient. (Ref: Self Magazine, June 2008, p. 112)

When you can, purchase wild salmon with the darkest pink color. But, sometimes it can be hard to trust what the stores are selling. Read this article from the New York Times on the issue of “wild” caught salmon.

Image by: woodleywonderworks

Red Pigments in Fruits and Vegetables are Potent Antioxidants

This post was originally published as Heart-Healthy Strawberries by Laurel on Health Food blog.”

The Harvard Medical School released new research that shows strawberries may help reduce your risk of heart disease. In a study of over 27,000 women’s dietary intake, those who ate the most strawberries had lower blood levels of C-reactive protein, a biomarker for blood vessel inflammation.

Health Castle says the red pigments in fruits and vegetables such as strawberries, tomatoes, and tart cherries are potent antioxidants that may decrease inflammation linked to hardening of the arteries and some heart disease risk factors.

Healthy Dessert with Grilled Peaches Recipe

This post was originally published as Rosemary Fights Mental Decline, Disease by Laurel on Health Food blog.”

Do you feel like you always avoid desserts because you’re afraid of gaining weight? If so, I know how ya feel. Many popular desserts are loaded with unhealthy ingredients and tons of calories. But, here’s the good news. Having something sweet every once in awhile can feel really good, especially when you can have something that’s delicious AND healthy.

I’m not talking about fat-free cakes and crazy no-carb stuff. That stuff is scary (and not really healthy)! I’m talking about using high-quality, real ingredients and eating desserts in small portions. Makes sense, right? Choose something you really love and take your time to savor each bite.

My favorite sweet treat right now is grilled peaches with coconut milk ice cream. I’ve tried rice milk and soy milk ice creams, and they usually leave something to be desired on taste and texture. But coconut milk ice cream is creamy, dreamy, and just right.

Grilled Peaches w/ Coconut Milk Ice Cream
(serves 2)

 

1 peach
1 cup coconut milk ice cream (approx.)
½ tsp. honey (approx.)

Cut a peach in half from top to bottom, and remove the pit. Place the peaches on the grill, cut side down. Cook for one minute, turn over, and cook for another minute on the other side. Remove peaches and set aside in two bowls. Drizzle a thin stream of honey on top of each peach half. Add a small scoop of coconut milk ice cream in each bowl. Serve immediately. 

Tip 1: If you don’t have a grill, you can use a grill pan (such as the Calphalon non-stick grill pan) on your stovetop. I use a little bit of coconut oil to coat the pan before putting the peaches on.

Tip 2: The brand of coconut milk ice cream I use is called Coconut Bliss, and you can find it at most health food stores. It’s organic and uses only a few simple ingredients, including the low-glycemic sweetener, agave nectar. Choose whatever flavor you like, but I recommend Vanilla Island to go perfect with this dish.

New Year's Healthy Desserts with Grilled Pineapple

This post was originally published as Day 2: Healthy Desserts by Laurel on Health Food blog.”

It’s Day 2! I’ve been dying to grill some more fruit on my Calphalon grill pan, so I picked up fresh pineapple slices at Trader Joe’s on my way home from the gym. I had a pretty frustrating and stressful day of work (typical Monday), so a long cardio workout and homemade dessert were exactly what I needed. This one is perfect for those of you that don’t have a lot of time. You can make it in 5 minutes or less and it requires zero preparation.

Grilled Pineapple w/ Vanilla Coconut Ice Cream & Cacao Nibs
(makes 2 servings)

4 long slices of grilled pineapple (about 4-in. long by 1-in. wide)
1 cup coconut milk ice cream, vanilla flavor
1 tbsp. cacao nibs
1 tbsp. coconut oil

Drizzle the coconut oil in a heated grill pan (or on a gas grill). Place pineapple slices on the grill and cook for about 2 minutes on each side until they turn golden brown. Place 2 slices in each bowl and scoop vanilla coconut ice cream on top of the pineapple slices. Then sprinkle cacao nibs on top. Serve immediately.

Tip 1: To save time, buy pre-cut pineapple slices.  

Tip 2: My favorite vanilla coconut milk ice cream is Coconut Bliss’ Vanilla Island. It has the perfect silky, creamy texture and simple ingredients.  

Tip 3: You can find cacao nibs at any health food store. They are crushed up cacao beans (real chocolate) and are packed with superfood nutrition!

To see a very similar dessert I made this summer, check out my Grilled Peaches with Coconut Milk Ice Cream recipe.