Nutrition

Water and Weight Loss: How It Helps

From myfitnesspal.com | By Cindy Ma

Excerpt: "Water is an essential nutrient that makes your body run smoothly and efficiently. Because the average adult's body is about 65% water, it's no wonder that we can only survive for about 3 to 5 days without it! Water transports nutrients and oxygen to cells, carries away waste products and lubricates our digestive tracts, joints and cartilage. The Health and Medicine Division of the National Academies of Sciences suggests an adequate total fluid intake of about 13 cups per day for men and about 10 cups per day for women. (Keep in mind that you may need more or less, depending on activity level, body size and environment.)"

From curbing hunger and keeping your mind sharp to powering your workouts and more, this zero-calorie drink is a liquid asset, especially for weight loss.

For more on how water is a key to weight loss, click here.

 


Paula Recommends …Roasted Beet & White Bean Hummus

Beets are rich in fiber, iron, magnesium, potassium and folate. White beans contribute most of the same nutrients as the beets, but add thiamin and lots of vegetable protein. Contrary to what many think, beets are so easy to cook when just simply roasted. - Paula Meyer, Mission Training Center Nutritionist 

Ingredients
1 small beet
1 cup cooked white beans (drained and rinsed) 2 Tablespoons fresh lemon juice
1 chopped clove garlic
1 Tablespoon extra virgin olive oil
Coarse salt and freshly ground pepper
Crudite

Directions
1. Preheat oven to 425 degrees.
2. Roast beet until easily pierced with knife, allow to cool and rub off skin.
3. Chop beet, then puree with white beans, lemon juice, garlic and olive oil until combined.
4. Season with salt and pepper.

Sprinkle with more pepper and serve with crudité, whole grain crackers, or as a spread.

Note: Hummus can be stored in the refrigerator in an airtight container up to three days.

Nutritional info: Serving 1/4 cup: Calories; 82, Fat 4g, sat fat, 1g carbs, 9g, protein 3g, fiber 2g

 


The Thrill of the Grill ...Keeping it Healthy

From the Academy of Nutrition and Dietetics | By  Karen Sabbath, MS, RD, CSO

Excerpt: "Warmer weather means it's time to get out of the kitchen and fire up the barbecue. While grilled foods are packed with flavor, the way you prepare them can have a big impact on how healthy they are. For a cookout that's tasty and good for you, dial down the heat, cut the fat, marinate, swap in vegetables and keep your grill and utensils clean."

For more detail and the complete article, click here.

 


Vitamin C Targets Cancer

From MSN.com | By Melissa Matthews

Excerpt: "The newest cancer treatment may be cheap, all natural, and found in your local produce aisle. Researchers from the University of Salford in Manchester, England found that Vitamin C is up to 10 times more effective at stopping cancer cell growth than some drugs. Prior research has shown that vitamin C reduced mortality in breast cancer patients, but this is the first piece of evidence indicating it could target and kill cancer stem cells. These cells are believed to inhibit chemotherapy treatment and might be why the disease recurs and metastasizes."

For the complete article, click here.  For more information, click here.

 

 

 


The Not-So-Sweet Side of Sugar

From: thealternativedaily.com | By Susan Patterson

80 Percent of Foods in America May Be Killing You Because of One Ingredient

Excerpt: "Obesity rates are skyrocketing …is this because we are eating too much and not exercising enough? Many experts say no way… something else is to blame, and that something else is sugar. According to many, sugar is the driving force behind all of the chronic metabolic diseases that we know about today. With all eyes having been on fat, sugar has been able to escape under the radar. If you are not aware of the bitter truth regarding this toxic nightmare, it is time that you found out.

For the complete article, click here.

 


Eat Fruits & Veggies, Live Longer

From: Imperial College London | By Kate Wighton

Eating More Fruits and Vegetables May Prevent Millions of Premature Deaths

Excerpt:  "A fruit and vegetable intake above five-a-day shows major benefit in reducing the chance of heart attack, stroke, cancer and early death.This is the finding of new research, led by scientists from Imperial College London, which analysed 95 studies on fruit and vegetable intake.

The study, which was a meta-analysis of all available research in populations worldwide, included up to 2 million people, and assessed up to 43,000 cases of heart disease, 47,000 cases of stroke, 81,000 cases of cardiovascular disease, 112,000 cancer cases and 94,000 deaths."

For the complete article, click here.


Eating a Plant-Based Diet, Exercising Can Reduce Cancer Risk

From Midland Press | By Dr. Padmaja Patel

Sources: American Institute of Cancer Research and “How Not To Die” by Dr. Michael Greger

Excerpt: “…diet and lifestyle can not only prevent the initiation stage of cancer, but it can also hamper the promotion stage of cancer.  … Remarkably, eating a plant-based diet along with walking every day can improve our cancer defenses within just two weeks. Researchers dipped blood of women onto breast cancer cells growing in petri dishes before and after 14 days of healthy living. The blood taken after they started eating healthier suppressed cancer growth significantly better and killed 20 to 30 percent more cancer cells then the blood taken from the same women just two weeks before."

For more on plant-based food choices and the benefits of each, as well as the effects of lifestyle choices on cancer risk and growth, click here.

 


Paula Recommends ...Egg & Hummus Breakfast Wrap

For a nutritious, delicious, protein-rich wrap, try Mission Training Center Nutritionist Paula Meyer's recommendation for breakfast. This dish can be put in a wrap or just plated. It's a healthy, energy-filled dish you'll love.

Ingredients
1 whole grain tortilla (such as Ezekiel Sprouted Grain)
1 -2 Tablespoons hummus
1 large egg
1⁄4 cup egg whites
1/8 cup chopped yellow onion
2 button mushrooms, sliced
2 cups baby spinach
1 Tablespoon crumbled feta
1 Tablespoon chopped sun dried tomatoes
Sea salt and fresh ground pepper to taste, optional

Directions
1. Spray skillet with cooking spray and saute onion and mushrooms for 3 -4 minutes or until fragrant.
2. Add spinach and saute for a few minutes longer, until spinach has wilted.
3. Add egg and egg whites to pan with veggies and cook for about 2 minutes or until eggs are cooked through. While cooking sprinkle on a little sea salt and ground pepper.
4. Warm up the tortilla and then spread on a layer of hummus.
5. Place the egg scramble in the center of the tortilla and top with sun dried tomatoes and feta.
6. Sprinkle on a little more salt and pepper as well as hot sauce if desired.
7. Wrap tortilla up and serve.

Nutrition information:  Per serving: Calories 300; Fat 13g; Monounsaturated fat 0g; Cholesterol 193; Sodium 574mg; Carbohydrates 27g; Dietary Fiber 6g; Sugar 5g; Protien 21g. Nutrition bonus: Potassium 765mg; Iron 23%; Vitamin A 120%; Vitamin C 32%; Calcium 21%


Cold cucumber soup with basil, green on a white wooden background, top view

Paula Recommends ...Chilled Cucumber Soup with Avocado Toast

Cold cucumber soup with basil, green on a white wooden background, top view

Using the abundance of summer's harvest to make a chilled cucumber soup whirled together in the blender is one of the quiet rewards of the warm months. The trick to making this instant lunch or hearty dinner is not skimping on the seasonings, especially when something as mild as cucumber is the main ingredient. Garlic, a generous amount of herbs, jalapeño and anchovy add plenty of flavor and plant phytochemicals.  - Paula Meyer, Mission Training Center Nutritionist 

Ingredients
1 1⁄2 pounds cucumbers, peeled, halved lengthwise and seeded
2 cups buttermilk (or use 1 1⁄2 cups plain yogurt plus 1⁄4 cup water)
1 large garlic clove, peeled and smashed
2 anchovy fillets (optional)
2 small whole scallions, trimmed
1⁄2 jalapeno, seeded, deveined and chopped
1⁄2 cup packed mixed fresh herbs (like mint, parsley, dill, tarragon, basil and cilantro)
1⁄2 teaspoon sherry or white wine vinegar, more to taste
3⁄4 teaspoon kosher sea salt, plus more to taste
8 slices baguette or other bread, toasted
1 avocado, pitted, peeled and thinly sliced
1⁄2 lemon
2-3 Tablespoons crumbled feta cheese
Extra virgin olive oil, for serving
Freshly ground pepper
2 ears of corn, shucked, kernels sliced off
Fresh dill, for serving

Directions
1. In the bowl of a blender or food processor, combine cucumber, buttermilk or yogurt, garlic, anchovy (optional), scallions, jalapeno, fresh herbs, sherry vinegar and salt. Blend until smooth and adjust seasoning as needed.
2. Smash avocado slices on the toasted bread. Sprinkle with crumbled feta, squeeze the juice of the lemon half over the top and finish each with a drizzle of olive oil and some pepper.
3. Distribute soup between 4 bowls and garnish with raw corn kernels and a drizzle of olive oil.
4. Serve avocado toast on the side.

Nutrition information: Makes 4 servings. Per serving: 375 calories; 14 grams fat; 3.5 grams saturated fat; 51 grams carbohydrates; 6 grams fiber; 600 milligrams sodium; 14 grams protein; 225mg calcium