Beets
Beets are one of the best sources of folate, a nutrient which lowers your blood levels of homocysteine, an inflammatory amino acid produced by the body.
One cup of beets provides only 60 calories, no fat, about 40 percent of your daily value for folic acid and four grams of fiber. Enjoy beets raw, sliced.... or prepare a delicious beet salad by tossing them with olive oil and a splash of lemon.
The leaves and stems are also packed with nutrition - sauté with garlic, olive oil, kosher salt, ground black pepper and dig in!
Cabbage
Part of the cruciferous vegetable family, one cup of chopped cabbage contains 20 calories, two grams fiber and is loaded with sulforaphane, a cancer fighting chemical that's been shown to decrease cellular damage throughout the body. Add cabbage to your salads, order steamed ‘moo shoo vegetables' at your local Chinese restaurant (request sauce on the side and go easy!), or prepare low-calorie coleslaw.
Guava
Guava is a tropical super fruit. One cup provides 110 calories, 376 milligrams Vitamin C (that's more than 300 percent of the daily value), 699 milligrams potassium and nine grams of fiber!Guava also provides a hearty dose of lycopene - an antioxidant that appears to fight prostate cancer (when it comes to lycopene, most people only think about tomatoes). You'll find this exotic fruit in Latin grocery stores and at high end markets.
Swiss Chard
This vegetable's greatest health benefit comes in the form of lutein and zeaxanthin - a matched pair of antioxidants - found in high concentrations in the tissue of the macula.
Because they absorb 40 to 90 percent of blue light intensity, these nutrients act like sunscreen for your eyes. Studies have shown that eating foods rich in lutein and zeaxanthin can increase the pigment density in the macula-and greater pigment density means better retina protection, and a lower risk of macula degeneration. One cup steamed Swiss chard provides only 35 calories.
For a few more calories, try this delicious recipe: Over high heat, warm two tablespoons olive oil in a large, non-stick frying pan. Add two cloves garlic and cook one to two minutes, stirring constantly.
Add two pounds Swiss chard and sprinkle with kosher salt. Cook four to five minutes until the Swiss chard is soft and reduces half in volume. Serve immediately.
2007 Joy Bauer Nutrition
Monday, December 3, 2007
Sunday, December 2, 2007
The Rules of Being Human
You will receive a body. You may like it or hate it, but it will be yours for as long as you live. How you take care of it or fail to take care of it can make an enormous difference in the quality of your life.
You will learn lessons. You are enrolled in a full-time, informal school called Life. Each day, you will be presented with opportunities to learn what you need to know. The lessons presented are often completely different from those you think you need.
There are no mistakes, only lessons. Growth is a process of trial, error and experimentation. You can learn as much from failure as you can from success. Maybe more.
A lesson is repeated until it is learned. A lesson will be presented to you in various forms until you have learned it. When you have learned it (as evidenced by a change in your attitude and ultimately your behavior) then you can go on to the next lesson.
Learning lessons does not end. There is no stage of life that does not contain some lessons. As long as you live there will be something more to learn.
“There” is no better than “here”. When your “there” has become a “here” you will simply discover another “there” that will again look better than your “here.” Don’t be fooled by believing that the unattainable is better than what you have.
Others are merely mirrors of you. You cannot love or hate something about another person unless it reflects something you love or hate about yourself. When tempted to criticize others, ask yourself why you feel so strongly.
What you make of your life is up to you. You have all the tools and resources you need. What you create with those tools and resources is up to you. Remember that through desire, goal setting and unflagging effort you can have anything you want. Persistence is the key to success.
The answers lie inside of you. The solutions to all of life’s problems lie within your grasp. All you need to do is ask, look, listen and trust yourself.
West Hartford Counselling Centre
You will learn lessons. You are enrolled in a full-time, informal school called Life. Each day, you will be presented with opportunities to learn what you need to know. The lessons presented are often completely different from those you think you need.
There are no mistakes, only lessons. Growth is a process of trial, error and experimentation. You can learn as much from failure as you can from success. Maybe more.
A lesson is repeated until it is learned. A lesson will be presented to you in various forms until you have learned it. When you have learned it (as evidenced by a change in your attitude and ultimately your behavior) then you can go on to the next lesson.
Learning lessons does not end. There is no stage of life that does not contain some lessons. As long as you live there will be something more to learn.
“There” is no better than “here”. When your “there” has become a “here” you will simply discover another “there” that will again look better than your “here.” Don’t be fooled by believing that the unattainable is better than what you have.
Others are merely mirrors of you. You cannot love or hate something about another person unless it reflects something you love or hate about yourself. When tempted to criticize others, ask yourself why you feel so strongly.
What you make of your life is up to you. You have all the tools and resources you need. What you create with those tools and resources is up to you. Remember that through desire, goal setting and unflagging effort you can have anything you want. Persistence is the key to success.
The answers lie inside of you. The solutions to all of life’s problems lie within your grasp. All you need to do is ask, look, listen and trust yourself.
West Hartford Counselling Centre
Hello Out There!
Welcome to my new blog. It is an ongoing work in progress and I hope to share it with others. I welcome your comments and thoughts.
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