By Stacy Goldberg

Too busy in the morning for breakfast, so you say? Look no further—here is a healthy breakfast you can take on the go. Bran, the outer layer of cereal grains, is rich in dietary fiber, which can help lower cholesterol, while dried plums contain phenols, compounds which serve as antioxidants by reducing inflammation and protecting cells from damage. Don’t miss the opportunity to start your busy day right with functional fuel, preventing cravings later in the day…

Ingredients:

Read the full post on Functional Fruit and Bran Muffin.

By Dr. Andrew Weil

High fructose corn syrup (HFCS) is a cheap sweetener chemically derived from corn. This ubiquitous ingredient of junk food has been in the news lately, in part due to a proposed name change by the Corn Refiners Association – the group wants to rename it “corn sugar.” Whatever you call it, HFCS is a marker for low-quality food and has no place in a healthy diet. But unfortunately, it is widely used: HFCS is found as a primary ingredient in soft drinks and often hidden in processed foods including salad dressings and ketchup, jams, jellies, ice cream, bread and crackers. It is one of the biggest sources of calories in the American diet.

Read the full post on Is High Fructose Corn Syrup Bad For You?.

By Stacy Goldberg

Kids love to decorate pumpkins for Halloween and savor Pumpkin Pie after a festive Holiday meal…But the pumpkin parade does not have to begin or end with the holidays! This nutrient dense, fiber filled pumpkin soup recipe is a great way to keep your entire family healthy during the winter season!

Slightly spicy and even more delicious, this uniquely flavorful soup is chock full of the antioxidant beta-carotene. Slurping a bowl before dinner also reminds us to slow down and savor each bite—preventing us from overindulging at dinner.

20 Minutes to Prepare and Cook

Read the full post on Pumpkin Soup with Toasted Pumpkin Seeds.

By Stacy Goldberg

Red meat has a bad reputation, but lean cuts, prepared with healthy cooking methods, and eaten in sensible portions are a great source of protein, iron, and zinc. Try this lean, affordable and delicious cut of beef, marinated and served with steamed vegetables.

Ingredients

Marinade:
10 cloves garlic, minced
1 t salt
1/2 t black pepper, cracked
1 t oregano
1 c orange juice
1 lime, juiced
1/4 c olive oil
1 1/2 lbs (24 oz) flank steak, trimmed of visible fat

Read the full post on Grilled Garlic Citrus Flank Steak.

By Dr. Andrew Weil

Question: Is the Peel the Best Part?
Apparently the peel of many vegetables, such as cucumbers, contain the richest nutrients yet many people feel that with all the chemicals used in today’s farming, raw vegetables should always be peeled before eating. What do you recommend?

Answer (published 9/23/2003, updated 4/4/2005)
It is a myth that the peel of vegetables is the most nutritious part. In fact, the peel is there to protect the more nutritious part of the vegetable (or fruit) underneath. And I agree with the idea that raw vegetables (and those you plan to cook) should be peeled if you don’t know where they came from and, therefore, don’t know what pesticide residues they may contain.

Read the full post on Is the Peel the Best Part?.

By Stacy Goldberg

For a healthier take on this Chanukah tradition, use sweet potatoes, which provide health-promoting beta-carotene, and prepare by baking instead of frying in order to reduce fat content. Try topping with nonfat greek yogurt for a protein boost.

Makes 12 Latkes

2 pounds grated sweet potatoes
1 medium onion, grated
2 eggs, beaten
1/4 cup organic, whole grain flour
1/4 tsp baking powder
1/2 tsp salt
1 tsp cinnamon
1/2 tsp nutmeg

Read the full post on Baked Sweet Potato Latkes.

Eliminate inflammation – with Dr. Michael Bagnell

Fish oil highlight …

Inflammation has a root cause in obesity, cardiovascular disease, asthma, allergies, etc.

Adding fish oils to you diet can bring down inflammation and improve performance.

Why?

All the cells in the body, such as: heart, liver, lung, bone, joint, etc, have a cell membrane that requires flexibility and in order to remain healthy, require healthy fats. Fish oils provide excellent, biologically useful materials in the form of Omega 3, fatty acids.

These supplements must come from a good source.

Read the full post on Eliminate inflammation – Fish Oils.

Ingredients:
1/2 cup chopped raw walnuts
1 small onion, finely chopped
1 (15 ounce) can solid pack organic pumpkin puree
1/4 cup fresh squeezed orange juice
2 tablespoons chopped fresh Sage, divided
salt and ground pepper, to taste
8 extra wide (10 inch) whole wheat lasagna noodles (Hodgson Mills)
1 cup canned reduced sodium chicken broth
1 cup finely shredded Swiss chard

Serves: 4

Cooking Time: 30 minutes – one hour

Read the full post on Pumpkin Walnut & Orange Ravioli.

Did you know?
Super sizing a fast food order gives a lot more food for a little extra money, but costs more in the long run as excess body fat.

Steps to take
Save money with healthy choices from the “extra value” menu, such as a small chili, a side salad with nonfat or low-fat dressing, etc.

Did you know?
Diets high in dietary fiber may help reduce the risk of colon cancer, heart disease, diabetes, and heartburn.

Steps to take
Choose whole-grain foods over white, enriched ones. Eat plenty of vegetables, fruits, and beans.