Researchers at Monash University in Australia may have helped to prove Bergseld's point with a recent study. The researchers looked at the diets of about 450 people age 70 and up from Australia, Greece, and Sweden. They found that those who ate a diet containing more " whole foods" -- vegetables, fruits, legumes, eggs, yogurt, nuts, oils rich in monounsaturated fats, multigrain bread, tea, and water -- had less wrinkling and premature skin aging than those whose diets were rich in whole milk, red meat (particularly processed meats), butter, potatoes, and sugar.  Your Mood: InsecureYour confidence is waning as the night wears on. Your Meal: A snack-size chocolate bar Here's Why:Chocolate contains a host of chemicals to brighten your mood, Somer says, including anadamine, which targets the same receptors as THC, and phenylethylamine, which produces a cozy, euphoric feeling.  Your Mood: RestlessYou need some serious shut-eye before the big day. Your Meal: Nonfat popcorn half an hour before you go to bed Here's Why:The carbs will induce your body to create serotonin, a neurochemical that makes you feel relaxed. "Make sure it's fat-free, because fat will slow the process of boosting serotonin levels," says Somer.
Your Mood: Stressed
You have to meet a deadline without being overwhelmed.
Your Meal: A handful of sesame seeds while you're working
Here's Why:
Stress hormones can deplete your body's supply of magnesium, reducing your stress-coping abilities and increasing your risk of developing high blood pressure, says Elizabeth Somer, R.D., author of Food & Mood.  your Mood: Flummoxed
You've forgotten your last two deadlines.
Your Meal: Pineapple chunks for a snack or a cup of berries in your oatmeal
Here's Why: Antioxidants from the most-colorful fruits and vegetables help pick off the free radicals that wear away at your memory. "Because your brain consumes so much oxygen, oxidants do heavy damage there," says Somer. 
    
http://www.whfoods.com/recipestoc.php#recipes Directions:
Mince garlic and press onions and let sit for 5-10 minutes to bring out their health-promoting benefits.
Mix all ingredients together and serve. This salad will keep for a couple of days and gets more flavorful if you let it marinate in the refrigerator for awhile.
Serves 4 
Mince onion and chop garlic and let sit for 5 minutes to bring out their health-promoting benefits. Bring water and vinegar to a light boil in a shallow pan. Make sure there is enough water to cover eggs. In a separate stainless steel skillet heat 1 TBS broth. Healthy Sauté onion in broth over medium heat for about 3 minutes stirring frequently, until translucent. Add garlic, beans, red chili powder, cumin, and rest of broth while egg water is coming to a boil. Cook beans for about 10 minutes on medium low heat, stirring occasionally. Add cilantro, salt and pepper. To poach eggs, crack into water and cook about 5 minutes, just until the white is set and the yolk have filmed over. Remove with a slotted spoon, and place eggs over beans. Serve with salsa, shredded romaine lettuce and avocado. Serves 4 Healthy Cooking Tips: You may want to add less or more chili powder according to your personal preference for spiciness. Make sure you do not add any salt to the poaching water for the eggs. The salt has a tendency to dissolve the egg whites. By making sure there is enough water in the poaching pan to cover eggs, you avoid the eggs sticking to the bottom of the pan. You want the eggs to float while they cook. This also avoids breaking the eggs when you remove them with the slotted spoon. You may want to lay the spoon with the egg on a towel briefly after removing egg from water. This allows the towel to absorb some of the poaching water, and it won't end up in your beans.
 Prep and Cook Time: 10 minutes Ingredients: 4 cups oats 1 tsp cinnamon ½ cup raisins ½ cup sliced almonds ½ cup dried apricots chopped ½ cup sunflower seeds 4 chopped dates ¼ cup dried cranberries Directions: Mix all ingredients together. (This will make about 8 servings.) For 2 servings bring 2 cups water to a boil. Add 1 ¼ cups Swiss Breakfast. Turn heat to low and cook uncovered, stirring occasionally until water is absorbed, about 7 minutes. Cover, and set for about 2 minutes before serving. Serve with low fat milk or unsweetened soy milk. Healthy Cooking Tips: Make sure you use rolled oats for this recipe. It has the best consistency for this application 
Chop onions and garlilc and let sit for 5 minutes to bring out their health-promoting properties. Bring water to a high simmer in a 10-inch skillet with 1 tsp of vinegar. In a separate skillet heat 1 TBS broth. Healthy Sauté onion and mushrooms in broth for 3 3minutes over medium heat stirring frequently. Add tomato, garlic, spinach, salt and pepper and sauté for another 2-3 minutes. When water comes to a high simmer poach eggs for about 5 minutes, or until whites are firm. Remove from water with a slotted spoon and place over spinach mixture
 Prep and Cook Time: 15 minutes Ingredients: 2¼ cups water dash salt 1 cup regular rolled oats ½ tsp cinnamon ½ cup raisins ¼ cup chopped walnutssoy milk, or skim milk sweetener such as molasses, or honey Directions: Combine the water and salt in a small saucepan and turn the heat to high. When the water boils, turn the heat to low, add oatmeal, and cook, stirring, until the water is just absorbed, about 5 minutes. Add cinnamon, raisins, and walnuts, stir, cover the pan and turn off heat. Let set for 5 minutes. Serve with milk and sweetener. Serves 2 
 Prep and Cook Time: 20 - 35 min depending on marinating time Ingredients:
4 medium beets, about 3" in diameter
1 TBS extra virgin olive oil
1 TBS balsamic vinegar
1 TBS fresh minced chives
salt and cracked black pepper to tasteDirections:
Fill the bottom of a steamer with 2 inches of water.
While the water is coming to a boil, wash beets, leaving 2 inches of tap root and 1 inch of the stem on the beets. Cut beets into quarters. Do not peel.
Steam covered for 15 minutes. Beets are cooked when you can easily insert a fork on the tip of a knife into the beet. Although some of their colorful phytonutrients are lost to the stemaing water, there is plenty of color and nutrients left in the beets.
Peel beets by setting them on a cutting board and rubbing skin off with a paper towel. Wearing kitchen gloves will help prevent staining your hands.
Transfer to a bowl. It is best to toss the beets with the remaining ingredients while they are still hot.
Let them marinate for at least 15 minutes for fuller flavor.
Serves 4
Healthy Cooking Tips:
If you have time to plan ahead this recipe actually tastes better the longer it marinates. The beets will soak up some of the marinade, so you might want to add a little more after they sit for awhile
 Chop garlic and onions and let sit for at least 5 minutes to bring out their hidden health benefits.
Heat 1 TBS broth in a medium to large soup or braising pot. Healthy Sauté onion in broth over medium heat for 4-5 minutes, stirring frequently, until translucent. Add garlic, ginger, carrot, pepper, sweet potatoes, and mushrooms. Continue to sauté for another 5 minutes, stirring frequently.
Add spices and mix thoroughly. Mix tomato paste and broth together and add. Cover and simmer on low for about 30 minutes stirring occasionally. Add beans, salt, pepper, and continue to cook for another 5 minutes on medium heat uncovered, or until vegetables are tender.
Serves 4
 Remove them from the cooking process while they still have a little crispness, and bright coloring
 THE SURPRISING HEALTH BENEFITS : the risks of having a stroke 9, of developing type 2 diabetes 10, of developing dementia 11, of advanced macular degeneration 12 and of gallstones 13 have all been found to be lowered by eating nuts. Calculations suggest that daily nut eaters gain an extra five to six years of life free of coronary disease 14 and that regular nut eating appears to increase longevity by about 2 years . 30 to 60 grams (1-2oz) of nuts should be consumed daily to gain the maximum benefits seen 30 grams of most nuts contain about 200 kilocalories but Nuts appear to satisfy hunger sufficiently well to appropriately reduce the consumption of other food. Nuts are good sources of fibre, vitamin E, folic acid, copper, magnesium and the amino acid arginine
 Garlic and its cousins (onions, chives and scallions) are probably the most intriguing of all vegetables. Garlic lowers cholesterol, reduces the risk of heart disease, fights infection and boosts immunity. And, as if that weren't enough, the data is strong for the prevention of cancers of the digestive system, including the esophagus, stomach, colon and rectum. The National Cancer Institute is sponsoring a huge clinical trial on garlic's ability to prevent stomach cancer
 How much water do you need?
Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.
A couple of approaches attempt to approximate water needs for the average, healthy adult living in a temperate climate.
Replacement approach. The average urine output for adults is 1.5 liters a day. You lose close to an additional liter of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your total fluid intake, so if you consume 2 liters of water or other beverages a day (a little more than 8 cups) along with your normal diet, you will typically replace the lost fluids.
Dietary recommendations. The Institute of Medicine advises that men consume roughly 3.0 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.
Even apart from the above approaches, it is generally the case that if you drink enough fluid so that you rarely feel thirsty and produce between one and two liters of colorless or slightly yellow urine a day, your fluid intake is probably adequate.
Factors that influence water needs
You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you're pregnant or breast-feeding.
Exercise. The more you exercise, the more fluid you'll need to keep your body hydrated. An extra 1 or 2 cups of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires additional fluid. How much additional fluid is needed depends on how much you sweat during the exercise, but 13 to26 ounces (or about 2 to 3 cups) an hour will generally be adequate, unless the weather is exceptionally warm.
During long bouts of intense exercise, it's best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening. Fluid also should be replaced after exercise. Drinking 16 ounces of fluid per pound of body weight lost during exercise is recommended.
Environment. Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes greater than 2,500 meters (8,200 feet) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.
   The most prominent vegetables that contain high amounts of calcium are cabbage, spinach, broccoli, carrots, cauliflower, eggplant, kale, parsley, peas, pumpkin, turnip, dandelion and asparagus. Out of these, Chinese cabbage provides up to 58 mg of calcium per cup, whereas dandelion greens provide more than 100 mg of calcium per cup.
In addition to the above-mentioned vegetable sources, calcium is also found in blackstrap molasses. You will be surprised to know that molasses are one of the richest sources of calcium and they provide up to 400 mg in 2 tablespoons. Other vegetables with calcium include soybean, mustard greens, almonds, tempeh and collard greens.
All these sources of calcium are healthy, pure and provide adequate amounts of calcium needed by the body for strong bones and teeth. You can make salads by combining different vegetables for a healthy meal not only for yourself but also for your children. In addition to this, do not forget to add calcium-fortified orange juice to your everyday diet to receive large quantities of calcium in just a glass full of delicious and appetizing orange juice.
Doctors recommend consuming calcium-rich nutritional supplements along with a balanced and healthy diet. Drink lots of milk, eat many green leafy vegetables, exercise on a regular basis and also buy a bottle of calcium tablets for a complete healthy package.
 Some examples of high protein vegetables include a varied quantity of beans, grains, nuts and seeds. Remember, protein contains essential amino acids, often referred to as building blocks of the body. In reality, our body is in need of amino acid and not protein. We need twenty different varieties of amino acids of which our body cannot produce nine out of the entire variety. Therefore, under such circumstances the amino acid content of the protein rich vegetables are absolutely essential for our body. Soybeans, quinoa (a grain), and spinach are some examples of high protein vegetables. However, not all protein rich vegetables have all essential amino acids. For instance, grains have low Lysine content and legumes have low Methionine content in comparison to other vegetables having considerable protein content The basic idea is to combine low protein contents with the high ones for the exact availability of amino acid content. Such a way of procuring high protein vegetables and diets is indeed rational but the process is entirely complex and fairly complicated.
     Your daily requirement of high protein vegetables is:
One cup of cooked soybeans (29 gms of protein), lentils (18 gms of protein), black beans (15 gms of protein), kidney beans (13 gms of protein), chickpeas (12 gms of protein), veggie baked beans (12 gms of protein), pinto beans (12 gms of protein), black-eyed peas (11 gms of protein), peas (9 gms of protein), spinach (5 gms of protein) and broccoli (4 gms of protein) should all be eaten 1/4cups sunflower seeds (4 gms protein) are necessary for you diet.  
iam starting from now bloging for mr salad only ..love u ...muah 
 GRILLED ZUCCHINI GREEK SALAD(for each serving) 1 zucchini about 10 inches long 2 medium summer tomatoes, any type of salad tomato 1/4 cup Kalamara olives (pitted olives are nice in this) 1/4 cup Italian dressing (for brushing zucchini, leaving 2 T Italian dressing for salad)(use a dressing with less than 2 carbs per serving, I like Newman's Own Olive Oil and Vinegar dressing)fresh ground black pepper to taste Turn on grill to heat. Cut tomatoes into large chunks and put in colander. Sprinkle with salt and let tomatoes drain while the zucchini cooks. Cut ends off zucchini and cut into quarters lengthwise. Cut away the white inside from each zucchini piece so you have the green skin with about 3/8 inch of white on it.Brush both sides of zucchini with olive oil and sprinkle white side with Greek Seasoning. Place white side down on medium hot grill and cook about 5 minutes, or until starting to brown and barely starting to soften. Turn zucchini over, brush with Italian dressing, and cook about 3 minutes more. Zucchini should still be slightly firm. Cut zucchini strips into pieces about 1 inch wide.Put zucchini and drained tomatoes in salad bowl. Pour 2 T salad dressing over (or less, you don't need much because the zucchini is already very flavorful). Top with Kalamata olives and crumbled feta.
 2 cups nuts, toasted (such as almonds, pecans, walnuts) 3/4 teaspoon seasoned salt - divided use1 1/2 cups all-purpose flour - divided use 1 large egg 1 tablespoon milk 1 pound fresh mozzarella cheese, cut into 8 (1/4-inch-thick) slices Salt and freshly ground black pepper to taste 1/2 cup plus 3 tablespoons olive oil 1 medium yellow onion, thinly sliced 1 medium red onion, thinly sliced 2 tablespoons minced shallots 1 tablespoon minced garlic 1/4 cup rice wine vinegar 1 tablespoon honey 8 cups fresh spinach, well washed and tough stems removed, and torn into small pieces In a food processor, finely chop the pecans. Add 1/2 teaspoon seasoned salt and 1/2 cup of the flour to form a coarse meal. Set aside. In a shallow bowl, combine the remaining 1 cup flour with the remaining 1/4 teaspoon seasoned salt. Set aside. For the egg wash, whisk the egg and milk together in another shallow bowl; set aside. Season both sides of the cheese slices with salt and pepper. Dredge each slice in the flour, tapping off any excess, then dip each slice in the egg wash, allowing the excess to drip off; then dredge the slices in the pecan meal to coat both sides. Set aside for several minutes to allow the coating to "set". In a medium saucepan, heat 1 tablespoon of the olive oil over medium heat. Add the onions and cook, stirring, until they caramelize, 10 to 12 minutes. Add the shallots and garlic and cook, stirring for 1 minute. Whisk in 1/2 cup of the olive oil, the vinegar, and the honey and season with salt and black pepper. Remove from the heat. Set aside. In a large frying pan over medium heat, heat the remaining 2 tablespoons olive oil. Pan-fry the cheese until the crust is golden, 1 to 2 minutes on each side. Drain on paper towels. Toss the spinach with the caramelized onion/honey dressing and season with salt and pepper, if desired. To serve, divide the greens into 4 equal portions in the center of 4 salad plates. Arrange 2 slices of cheese around the greens on each plate.
 my vegan diet is so screwed up ..so my blog is going to be all about vegan diet till i stop being dizzy |
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