Nutrition

Why Dried Beans Are Better Than Canned

From myfitnesspal.com  |  by Jennifer Pantin

Excerpt: "Beans are one of the healthiest things you can eat. But canned beans may not be as healthy as you think.

Try this on for size: a standard, 3 1/2 ounce serving of boiled red kidney beans has only 2 milligrams of sodium. The same serving of canned red kidney beans has 231 milligrams of sodium — that’s almost 10% of your recommended daily sodium intake. There are other “fun” ingredients found in canned beans as well, such as calcium chloride, animal fats and sugars, which can alter beans’ nutritional value and drive calories up.

The simple alternative is to buy dried beans and soak them."

For the complete article, including tips for preparing dried beans, click here.


Paula Recommends ...Cucumber Dill Dressing

Dill is rich in antioxidants, vitamins like niacin, pyridoxine and dietary fibers, which help control blood cholesterol levels. Fresh dill is an excellent source of antioxidant vitamin C as well. Vitamin C helps the human body develop resistance to infectious agents and it scavenges harmful, pro-inflammatory free radicals. Dill is also a good source of body-healing minerals such as copper, potassium, calcium, manganese, iron and magnesium. - Paula Meyer, Mission Training Center Nutritionist 

Ingredients
1 cup sliced, seedless cucumber (peel if desired)
16 oz container non-fat, plain yogurt
2 Tablespoons canola oil
1/4 cup crumbled feta cheese
Pinch of ground cumin
2 Tablespoons fresh dill leaves
Salt and freshly ground pepper to taste

Directions
1. In a blender, puree cucumber, yogurt, canola oil, feta cheese, cumin, dill, pepper and salt
2. Toss with greens
3. Serve and enjoy

Advance prep note: Refrigerated, dressing will last up to one week.

Nutritional information: Makes 12 servings (2 Tablespoons each). Per serving: 38 calories; 3 grams fat; 1 gram saturated fat; 1 gram carbohydrate; 1 gram protein; 45 mg sodium. 


Paula Recommends ...No Bake Five-Ingredient Granola Bars

Peanut butter and honey complement each other perfectly in this ideal portable breakfast or snack.  - Paula Meyer, Mission Training Center Nutritionist 

Ingredients
1 cup packed dates, pitted  (deglet nour or medijool)
1/4 cup honey (maple syrup or agave for vegan option)
1/4 cup creamy, salted natural peanut butter or almond butter
1 cup roasted, unsalted almonds, loosely chopped
1 & 1/2 cups rolled oats (gluten free for GF eaters)

Directions
1. Process dates in a food processor until small bits remain (about 1 minute). It should be a dough-like consistency and form a ball. (You may need to lightly moisten dates so they form a ball.)
2. Optional step: Toast your oats in a 350-degree oven for 15 minutes or until slightly golden brown - recommended.
3. Places oats, almonds and dates in a large mixing bowl. Set aside.
4. Warm honey and peanut butter in a small saucepan over low heat. Stir and pour over oat mixture then mix, breaking up the dates to disperse throughout.
5. Once thoroughly mixed, transfer to an 8 x 8 inch baking dish or other small pan lined with plastic wrap or parchment paper so bars lift out easily.
6. Press down firmly until uniformly flattened. Use something flat such as a drinking glass to press down or roll to really pack the bars, which helps them hold together better.
7. Cover with parchment or plastic wrap and put them in the fridge or freezer to firm up (15 to 20 minutes).
8. Remove bars from pan and chop into 16 squares. Store in an airtight container in the refrigerator or freezer.

 

Nutritional info: Serving size-one bar: 77 calories, 3.8 g total fat (0.5 g saturated fat), 8.6 g carbohydrate, 2.3 g protein, 1.3 g dietary fiber, 10 mg sodium


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.