me -

everything & anything that motivates me to be healthy.... day in, day out.

Wednesday, April 27, 2011

April 27, 2011

hope everyone had a lovely 5 day Easter break!!
time to get back to reality ;)

... but i love how the 5 day weekend is followed by a 3 day weekend!


Which of the following high-fat foods is a source of heart-healthy fats?

  • Peanut butter
  • Coconut oil
  • Baked goods
  • Reduced-fat cream cheese
  • Poultry
Natural peanut butter (made without added oils or sweeteners) contains monounsaturated fats, which are the healthiest fats for your heart. They decrease your total blood cholesterol but maintain your HDL (good) cholesterol. Ideally, most of the fat in your diet should come from this group, which includes: almonds, avocados, cashews, canola oil, hazelnuts, macadamia nuts, olive oil, olives, pecans, peanuts, peanut oil, pistachios, sesame oil, sesame seeds, and tahini paste. 

Darker colored honey is...

  • Higher in calories
  • Sweeter
  • Richer in antioxidants
  • Less nutritious
  • Older


Generally, the highest levels of antioxidants come from the darkest colored honey.

Beta-carotene is a form of which vitamin?

  • Vitamin A
  • Vitamin B
  • Vitamin C
  • Vitamin D


Your body can get vitamin A in two forms: retinols and beta-carotene. Retinols are found in foods that come from animals such as meat, milk fortified with A, fish oil and eggs. Bete-carotene is found in red, yellow, and orange vegetables and fruits, and many dark-green leafy vegetables.

Eat Roasted, Not Raw Peanuts 
A study from the US Department of Agriculture measured the antioxidant levels in peanuts roasted at 362 degrees from zero to 77 minutes. The longer, darker roasting was consistently associated with higher antioxidant levels and better retention of vitamin E. The levels increased by well over 20 percent. Other studies have shown a similar effect for coffee beans.

Chop Carrots After Cooking
Research at the University of Newcastle in the UK found that chopping after cooking boosts carrots' anti-cancer properties by 25 percent. That’s because chopping increases the surface area, so more of the nutrients leach out into the water while they are being cooked. By cooking them whole and chopping them up afterwards, you lock in the nutrients. The study also found this method preserved more of the natural flavor. They asked 100 people to wear a blindfold and compare the taste of the carrots — more than 80 percent said the carrots that were cut after cooking tasted better.

Let Garlic Sit After Crushing
Several studies have shown that allowing garlic to sit at room temperature for a full 10 minutes after crushing helps it retain 70 percent of its anti-cancer power compared to cooking it immediately. That’s because crushing the garlic releases an enzyme that’s been trapped in the cells of the plant. The enzyme boosts levels of health-promoting compounds, which peak about 10 minutes after crushing. If the garlic is cooked before this, the enzymes are destroyed.

Keep Dunking Your Tea Bag
Continuously dunking your tea bag releases more antioxidants than simply dropping it in and leaving it there. That makes sense, but here’s another tip: add lemon to your tea. One recent Purdue study found that the addition of lemon to tea boosts antioxidants — not just because lemon adds antioxidants — but also because it helps tea antioxidants remain more stable in the acidic environment of the digestive tract, so more can be absorbed. 

How do you usually lighten up your restaurant orders?

Ask for no butter/oil
3% (54 votes)
Ask for dressing/sauce on the side
36% (597 votes)
Split the meal with a friend/take other half to-go
31% (523 votes)
Replace meat with beans
1% (11 votes)
Order smaller portion/half order
12% (201 votes)
I don't eat out
5% (91 votes)
Something else not listed here
11% (188 votes)

You voted: Ask for dressing/sauce on the sideon 4/26/2011

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