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POPSWhich diet is better?
Although participants actually decreased their total daily calories consumed by a similar amount, net weight loss from the low-fat diet after two years was only 6.5 lbs. (2.9 kg) compared to 10 lbs. (4.4 kg) on the Mediterranean diet, and 10.3 lbs. (4.7 kg) on the low-carbohydrate diet. "These weight reduction rates are comparable to results from physician-prescribed weight loss medications," explains Dr. Iris Shai, the lead researcher. The low-fat diet reduced the total cholesterol to HDL ratio by only 12 percent, while the low-carbohydrate diet improved the same ratio by 20 percent. Lipids improved the most in the low-carbohydrate, with a 20% increase in the HDL ("good") cholesterol and, 14% decrease in triglycerides. In all three diets, inflammatory and liver function biomarkers was equally improved. However, among diabetic participants, the standard low-fat diet actually increased the fasting glucose levels by 12mg/dL, while the Mediterranean diet induced a decrease in fasting g
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POPSSpinach: Nutrition in a Bag However you buy spinach, it’s one of the most nutritious vegetables you can eat and considerably more delicate than other leafy greens. Because of this, it’s easy to overcook, which makes it drab and unappealing. Spinach is filled with flavonoids, which may have antioxidant properties, and its plentiful vitamin K (1,000 percent of the daily recommended value in 1 cup of cooked spinach) contributes to bone health. The list of nutrients that come in large quantities in a serving of spinach is a long one, including iron, vitamins A and C, manganese, folate, magnesium, calcium, potassium, vitamins B2 and B6, tryptophan and dietary fiber. All this, with no prep time and 10 to 20 seconds of cooking, is hard to beat.
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POPSFood of the week: strawberries As strawberries are very perishable, they should only be purchased a few days prior to use. Choose berries that are firm, plump, free of mold, and which have a shiny, deep red color and attached green caps. Since strawberries, once picked, do not ripen further, avoid those that are dull in color or have green or yellow patches since they are likely to be sour and of inferior quality. Medium-sized strawberries are often more flavorful than those that are excessively large. If you are buying strawberries prepackaged in a container, make sure that they are not packed too tightly (which may cause them to become crushed and damaged) and that the container has no signs of stains or moisture, indication of possible spoilage. Strawberries are usually available year round, although in greatest abundance from the spring through the mid-summer.
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POPSFood of the week: Cauliflower Cauliflower, boiled 1.00 cup 124.00 grams 28.52 calories Nutrient Amount DV (%) Nutrient Density World's Healthiest Foods Rating vitamin C 54.93 mg 91.5 57.8 excellent vitamin K 11.17 mcg 14.0 8.8 excellent folate 54.56 mcg 13.6 8.6 excellent dietary fiber 3.35 g 13.4 8.5 excellent vitamin B6 (pyridoxine) 0.21 mg 10.5 6.6 very good tryptophan 0.03 g 9.4 5.9 very good omega 3 fatty acids 0.21 g 8.8 5.5 very good manganese 0.17 mg 8.5 5.4 very good vitamin B5 (pantothenic acid) 0.63 mg 6.3 4.0 very good potassium 176.08 mg 5.0 3.2 good protein 2.28 g 4.6 2.9 good phosphorus 39.68 mg 4.0 2.5 good vitamin B2 (riboflavin) 0.06 mg 3.5 2.2 good vitamin B1 (thiamin) 0.05 mg 3.3 2.1 good magnesium 11.16 mg 2.8 1.8 good vitamin B3 (niacin) 0.51 mg 2.5 1.6 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%
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POPSGood cholesterol may protect memory There is good and bad cholesterol. They sum it up by saying, what is good for the heart, is good for the brain. Certain changes in lifestyle can have a positive impact on raising HDL levels: Aerobic exercise, Weight loss, Smoking cessation. Removing trans fatty acids from the diet One to two drinks of alcohol a day - HDL transports cholesterol to the liver and cholesterol is known to have a protective effect on the cell membrane. It is likely that this reflects the liver's need for more cholesterol to protect itself from the alcohol. Adding monounsaturated and polyunsaturated fats to the diet, and reducing or eliminating saturated fats. Adding soluble fiber to diet. Oats are a prime source. Taking Omega 3 fatty acids such as in tuna, or sardines, or suppliments. Limiting intake of dietary fat to 30–35% of total calories Taking Niacin aka Vitamin B3
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POPSNatural Fat Substitute- Z-Trim I am surprised I haven't heard of this before. Problem is, we all remember Olestra. That also was suppose to be the miracle fat substitute. I am going to research this further and see what I can find, good or bad.
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POPSTop 10 Superfoods for Fall Tea---------- The caffeine content in tea is useful for stimulating alertness, mood and motivation, but is also a rich source of the antioxidant called catechins. Studies suggest that catechins protect the artery walls against the damage that causes heart disease and prevents formation of blood clots. Red Wine or grape juice------------ Grapes provide vitamin C, vitamin B1 and vitamin B6–red grapes also contain powerful phytochemicals that may help decrease risk of cardiovascular disease. . Resveratrol, a polyphenolic stilbene found in the skins of red fruits including grapes has been shown to have anti-oxidant, anticancer, and anti-inflammatory activity.
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POPSFood of the Week And then there's my favorite - pea soup. "Green peas, boiled 1.00 cup 160.00 grams 134.40 calories Nutrient Amount DV (%) Nutrient Density World's Healthiest Foods Rating vitamin K 41.40 mcg 51.8 6.9 very good manganese 0.84 mg 42.0 5.6 very good vitamin C 22.72 mg 37.9 5.1 very good dietary fiber 8.80 g 35.2 4.7 very good vitamin B1 (thiamin) 0.41 mg 27.3 3.7 very good folate 101.28 mcg 25.3 3.4 very good vitamin A 955.20 IU 19.1 2.6 good tryptophan 0.06 g 18.8 2.5 good phosphorus 187.20 mg 18.7 2.5 good vitamin B6 (pyridoxine) 0.35 mg 17.5 2.3 good protein 8.58 g 17.2 2.3 good vitamin B3 (niacin) 3.23 mg 16.1 2.2 good magnesium 62.40 mg 15.6 2.1 good vitamin B2 (riboflavin) 0.24 mg 14.1 1.9 good copper 0.28 mg 14.0 1.9 good iron 2.46 mg 13.7 1.8 good zinc 1.90 mg 12.7 1.7 good potassium 433.60 mg 12.4 1.7 good"
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POPSYummy ok here is receipt. one of my female friends now needs to make this and Fed-Ex it to me....lol
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POPSEasy Recipes Create healthy dishes with easy instructions and nutrition facts See All Articles On Recipes Vietnamese Beef Salad Easy to make, this salad becomes a meal simply by adding one cup of seedless grapes per serving. Chicken with Citrus-Avocado Salad Turn this all-seasons salad into a meal by serving it with one-half cup of cooked brown rice per serving. Grilled Portobello with Roasted Pepper Burgers Whether you?re a vegetarian or not, you?ll love this flavorful burger! Low-Fat Frittata with Smoked Salmon and Scallions A black olive tapenade adds the MUFA to this popular dish. Chocolate Pudding with Bananas and Graham Crackers A dark chocolate dessert on a diet? No wonder this eating plan is so easy to follow
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POPSFood of the Week: Blueberries Blueberries 1.00 cup 145.00 grams 81.20 calories Nutrient Amount DV (%) Nutrient Density World's Healthiest Foods Rating vitamin C 18.86 mg 31.4 7.0 very good manganese 0.40 mg 20.0 4.4 very good dietary fiber 3.92 g 15.7 3.5 very good vitamin E 1.46 mg 7.3 1.6 good
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POPSVegan Banana-Date-Walnut Muffins
These came out very light and sweet; J. actually asked if I had any "regular" muffins because "these are too sweet." You can probably reduce the sugar with no ill effects. The result was these amazing, tender, fat-free muffins Is the agave nectar necessary to the success of the muffin recipe? I think you could probably leave it out or use maple syrup or water instead. Of course, if you use water, it won't be as sweet. These are extraordinary! I used whole spelt and white spelt flours, respectively, in place of wheat. I also used about 1/3 cup sucanat for the sugar and only one tablespoon of agave (which I think helps the muffins get their golden brown hue). I added a pinch of nutmeg in addition to cinnamon. One of the things I like best about this recipe is the texture. The banana amount is perfect - enough to really taste like bananas and not just banana flavored flour. The vanilla and soymilk lend a really nice taste to the moist flavor, but they are not soggy at all.
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POPSIced Vanilla Soy Latte NUTRITION INFORMATION PER SERVING: Serving Size: 1 Serving Calories 120 Calories from Fat 30 % DAILY VALUE Total Fat 3 1/2g 5% Saturated 1/2g 4% Trans Fat 0g Cholesterol 0mg 0% Sodium 230mg 9% Total Carbohydrate 16g 5% Dietary Fiber 0g 0% Sugars 13g Protein 6g % Daily Value*: Vitamin A 10% Vitamin C 0% Calcium 30% Iron 6% Exchanges: 1 Low-Fat Milk Carbohydrate Choices: 1
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POPSFrogmore Stew NUTRITION INFORMATION Servings Per Recipe: 12 Amount Per Serving Calories: 471 * Total Fat: 14.8g * Cholesterol: 292mg * Sodium: 2662mg * Total Carbs: 39.1g * Dietary Fiber: 5.2g * Protein: 48.4g
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