While 70 percent of us are aware of antioxidants and their health benefits, most may not know how to easily incorporate high antioxidant foods into our busy, fast-paced lives. Simple solutions for a balanced and healthy lifestyle include eating a diet rich in “functional foods” or foods with a purpose — foods that offer far-reaching benefits beyond just satiating our appetites — such as fruits, vegetables and whole grains.

The good news is there’s no need to sacrifice health for convenience. For example, Sunsweet Antioxidant Blend is a delicious dried fruit blend of cherries, plums, wild blueberries and cranberries, which are four of the highest scoring, free radical fighting fruits according to the U.S. Department of Agriculture.

Fruit snacks are a healthy choice because they are high in antioxidants and offer multiple functional benefits. For example, prunes, also known as dried plums, are considered a “super fruit” because they are not only high in antioxidants; they also promote a strong immune system, improve heart health and are good for healthy bones.

“Functional foods are an important part of a healthy lifestyle that includes a balanced diet and physical activity,” says Steve Harris, vice president of marketing at Sunsweet Growers. “Functional dried fruits, like those found in Antioxidant Blend, offer a quick, convenient and healthy snack, as well as a nutrient-packed ingredient that can accent a tossed salad, enhance baked goods, or sweeten up any favorite recipe.”

Try these tasty suggestions to get the most out of functional dried fruits:

* For a treat that’s smart to eat, combine with raw almonds for a powerful and satiating snack.
* To enhance a meal, add to a mixed greens or spinach salad for added flavor and nutrition.
* For a boost to your breakfast, start by mixing the blend with hot oatmeal and benefit from the whole grains and fruit.
* Add a flavorful punch to any baking recipe by mixing the blend in breads or bran muffins.
* Add pizzazz to appetizers and snacks by pairing with low-fat cheeses.

Visit www.sunsweet.com for more recipe ideas.

Courtesy of ARAcontent

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Subsequent media reports furthered the negative reputation and reported on the studies of how tropical oils, (including coconut oil) were full of artery-clogging, heart damaging saturated fat, however, all this attention overlooked one key issue of the study– the fact that the oil used in the study was not the extra virgin variety used for years and years by people groups in the tropics but hydrogenated coconut oil, which produces a dramatically different nutritional makeup.

In the years and advancements following this study, nutritionists now realize that the process of hydrogenation, which includes artificially adding a hydrogen molecules to oil in order to give it a long shelf-life potential, is the culprit, rather than the actual coconut oil. Hydrogenated oils, including canola, corn, and soy contain the “bad” trans-fats and are processed with toxic hexane solvents that are regularly added to mass-produced, packaged food products. The hydrogenation process increased the financial bottom line for food companies while contributing to the slow decline in the general health of westerners, and is linked with trans-fats and associated heart disease that so many physicians and health professionals warn us about.

Fortunately for us, realizing the context of that old study, we now understand that extra virgin coconut oil is very rich in medium-chain fats, also known as “good fats” that doctors recommend, and is perfect to use as a healthy cooking oil that gives us a nutritious and flavorful advantage as an ideal substitute for butter. Nearly 50% of coconut oil is comprised of one of the “good fats” called lauric acid, a rare medium-chain fatty acid found in mother’s milk. Lauric acid is now being shown to have anti-fungal, anti-viral, and anti-bacterial properties that has researchers believing that, in the future, will become as highly regarded in health circles as Omega-3 is today.

The many uses of coconut, including its oil extract, extend beyond the kitchen to include use for skin care, maintaining healthy cholesterol levels, losing weight, enhancing the immune system, maintaining a healthy heart, aiding proper digestion and robust metabolism, maintaining healthy blood pressure, diabetes and cancer prevention, contributing to healthy teeth, hair, and bone strength. These benefits can be attributed to the presence of lauric acid, capric acid and caprylic acid, and its antimicrobial, antifungal, antioxidant, and antibacterial properties.

For centuries, inhabitants of tropical climates, where native coconut palms are known as “the tree of life”, have realized this and have relied upon the coconut for it’s versatile benefits, which many attribute to their overall good health. So, how about you? Why not include coconut oil in recipes for use as a healthy alternative to butter the next time you are are in the kitchen and give it the opportunity it deserves by allowing it to enhance your health?

To learn much more about the amazing nutritional benefits of coconut oil please visit:
http://www.cookwithcoconut.com

Frank Farmer is a psychologist and fitness/health advocate who has motivated many people in their efforts to improve their health.

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Tai Chi

Baby Boomers and Generation X’ers refuse to sit back and accept the limitations of aging. This group is redefining what aging is all about, making a powerful statement and setting a new definition of what life is like beyond one’s 50th birthday. This is the mission statement that is declaring the 50’s, 60’s and 70’s are being the new 40.

Here are some tips that can help anyone look and feel better in a short period of time, and can be easily be incorporated into the busiest lifestyle. Maximum results with minimal effort, an equation that works for me!

1. Every day make a juice from equal parts cabbage, carrots, spinach and blueberries or blackberries. For tea add goji berries and chrysanthemum flower to green tea. The berries and chrysanthemum can be purchased at any Chinese grocery/herb store in China town. Full of anti-oxidants, and the benefits of green tea, goji berries have been widely reported in the press. Chrysanthemum is known to benefit and brighten (beautify) the eyes, as well as being somewhat calming and good for headaches
2. Eat a variety of dark green leafy vegetables, fruits, incorporating seaweed, apricots (dry of fresh) and season your food with fresh ginger. This helps in the digestive process, but don’t overdo because too much ginger is not recommended. The Taoist concept of “The middle way” works best. Green vegetables are alkaline in nature and this is extremely beneficial not only for digestion, but for prevention of degenerative diseases.
3. Drink several 8oz glasses each day of boiled water. It may take some getting used to, but the benefits you will feel and see very shortly will far exceed the effort in adapting this habit.
4. One of the major causes of premature aging, and well as causing premature and accelerated aging is stress. One of my teachers believes that stress is the cause of all disease. Yes ALL disease! One of the best remedies is to adapt a few breathing exercises each day. I recommend qi gong, which are easy to learn and fit into the busiest lifestyle.

(It can even be done in a sitting position and be extremely effective). Tai Chi is also highly recommended, but does require a greater learning curve. The benefits of these ancient exercises are practically immediate; you will feel yourself winding down and adapting an objectivity that allows you to deal with stress in ways that will create a greater sense of calm, not effect the body.

• Stand with your feet shoulder width apart. Imagine a string from your spine exiting out the top of your head holding you upright.
• Breath from the area below your navel (dantian) slowly and deeply.
• Relax the knees and raise your arms straight up over your head with palms facing upward. Imagine energy, essence from heaven going through the top of your head going down through the body to the soles of your feet.
• Turn palms toward each other and slowly move hands down to the area below the navel.
• Feel the energy between your hands as if there is an energy ball. Move the ball between your hands so the right hand is under, left hand is above the “ball”.

Take the ball and bring to the face, massage the face with the “energy ball” clockwise 10-36 times. You will feel heat or a “static” sensation.

You can use this to beautify and revitalize the face, eyes, skin and hair. This energy ball can also be used on the body above the knees. When you are ending the exercise, return the energy ball back to the area below the naval, the Dantian.

With the wisdom and discernment that the tomatoes have acquired over the years, with a sprinkling of a little Taoist philosophy, these simple tips can easily be incorporated for a lifestyle that lends itself to “REJUVENAGING”. Which is what I like to call the process that counteracts and slows the aging process. These are some simple tips that can be easily incorporated into a busy lifestyle, that will produce excellent results!

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Green Smoothies

Sure, you know greens are good for you. You occasionally toss a broccoli stalk or two into your chef salad – after all, anything tastes good with ranch dressing on it, right? And you often eat spinach when you visit your favorite neighborhood restaurant . . . and order the spinach-artichoke dip. Unfortunately, with that, you also get plenty of fat.

But if you still avoid more mysterious greens like kale, bok choy and mustard greens because you just don’t know how to prepare them so that they taste good, there’s a simple solution: green smoothies. A growing number of Americans, including TV personality Montel Williams, advocate the health – not to mention flavor – benefits of smoothies made with so-called “super foods” like green, leafy vegetables.

“Kids aren’t the only ones who don’t particularly like the taste of some greens,” says Jodi Berg, a fan of green smoothies and the executive vice president of Vita-Mix, manufacturer of commercial and household blenders, including one mentioned in Williams’ recent book on healthful living. “By incorporating raw greens in smoothies made with fruit and other flavorful ingredients, you can enjoy all the health benefits of these super veggies, plus the taste and fun associated with smoothies.”

The nutritional value of super greens has been well known for years, but the far-reaching positive impact of some nutrients is just now coming to light. From improving eye and blood health to lowering cholesterol and blood pressure, the nutrients found in leafy greens have multiple health benefits. “The challenge in reaping these full benefits has been the taste,” Berg says. “Many raw leafy greens have a bitter flavor that even cooking can’t completely mask. Most people expect a green smoothie to have some of that bitterness as well, but there is none. When you combine the right ingredients in the Vita-Mix machine, the result is silky-smooth and surprisingly sweet and delicious.”

So what’s the secret of whipping up a great-tasting, nutrient-filled green smoothie that both kids and adults will love? Here are some tips:

* Start with fresh fruit to provide the sweet flavor. Any fruit that you like will do the trick, but remember there’s an added nutritional benefit with some fruits. Blueberries or pomegranate, for example, will impart sweetness and an antioxidant punch. Pineapple or orange will deliver tart sweetness and plenty of vitamin C, while potassium-rich bananas will also add thickness and body to the smoothie.

* Next, choose a healthful green that you likely wouldn’t eat any other way, like collard greens, Swiss chard or bok choy. In addition to being an excellent non-meat, nondairy source of calcium and iron, the high fiber content in these greens balances out the sugar content of the fruit so that you don’t experience a spike in your blood sugar levels.

* Use fresh, filtered water and ice with the fruit and veggies. You can also add fat-free or low-fat yogurt, plain or flavored, to add nutrition and flavor to your smoothie. Do avoid high-fat additives like ice cream that also contain refined sugars.

* Be sure to use the right equipment. While the average blender may do just fine to mix milk and ice cream into a milk shake, you’ll need a heavier-duty device to chop, blend and smooth hearty greens. The Vita-Mix Super 5200 has the power and precision to completely pulverize whole foods and breaks them down to the cellular level. Nutrients are freed and valuable fiber is not stripped away.

Berg offers her favorite smoothie recipes to get you started:

“Green Goddess”
by Valerie Waugaman, American Gladiator star

Ingredients:

4 ounces vanilla soymilk, unsweetened
2 ounces pomegranate juice
3 cups fresh spinach leaves, gently packed
1 kiwi, peeled
1/2 cup green grapes or 1/2 pear
1/4 avocado, peeled
1/8 slice lime with rind
1 scoop protein powder (vanilla flavor)
dash of vanilla extract
5 drops Stevia (optional)
2 cups ice cubes

Directions: Place all ingredients in Vita-Mix blender and blend until smooth.

Going Green Smoothie

Ingredients:
2 cups fresh spinach or the leafy green of your choice
1/2 cup pineapple (fresh or frozen)
1 cup green grapes
1/2 banana
1/2 cup water
1/2 cup ice

Directions:

Place all ingredients in Vita-Mix container and secure two-part lid. Select variable speed 1. Turn machine on and quickly increase speed to 10, then to High. Process for 1 minute or until smooth. Makes 3 1/2 cups.

To learn more about the Vita-Mix and for more recipes and ideas on incorporating super greens into your diet, visit www.vitamix.com.

Courtesy of ARAcontent

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Bacteria: The Good and the Bad

Before we look at how prebiotics and probiotics can enhance our diet, it’s important to remember that our bodies contain millions of bacteria – both good and bad. We all know that bad bacteria can make us sick. Good bacteria help our stomachs with the digestion process, and can prevent the growth of more harmful bacteria. So, it’s important to encourage and feed the good bacteria, because they can improve our overall health and wellbeing.

Pre vs. Pro – how do you know?

Probiotics are live microbiological cultures that can be added to foods to replenish levels of good bacteria that live naturally in our bodies. They are used by the body once they have passed through the stomach, and into the intestines. Derived from lactic acid bacteria, yogurt is the best source of probiotics. Naturally fermented products like miso (fermented soy) and sauerkraut also contain probiotics.

Prebiotics are not bacteria – instead, they feed the good bacteria that already exist in the digestive system. Passing through the gastrointestinal tract until they reach the large intestine, prebiotics promote the growth of helpful digestive bacteria. In other words, prebiotics give your body the natural building blocks to manufacture its own healthy bacteria for good gut health. Prebiotics can be found in products such asGroundbreaking study: Excess body fat causes cancer Beatrice Vitalité and Lactantia Vitalité milk beverages, which are enriched with a prebiotic fibre called Inulin, sourced from chicory root. Onions, shallots, artichokes and garlic also contain prebiotics.

By encouraging the growth of good bacteria, prebiotics aid digestion. A 250 ml glass of Beatrice Vitalité and Lactantia Vitalité milk beverages, for instance, contains four grams of prebiotic fibre. Fibre is an essential component of good digestive health, as it slows digestion, ensures regular bowel functions, and can even help remove toxins from the body.

Packing a powerful nutritional punch, prebiotics and probiotics add dietary value to foods you already eat on a regular basis. Essential for keeping your digestive system in working order, pre and probiotics are excellent tools for building a better, more balanced diet – which in turn can improve your overall health and wellbeing.

Beatrice Vitalité is available in Ontario and Lactantia Vitalité is available in Quebec.

Credit: www.newscanada.com

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The muscadine grape, for example, is causing a buzz among people seeking natural ways to look and feel healthy. Scientists have found muscadine grapes are loaded with more healthy compounds than other much-touted foods such as blueberries, goji berries, green tea, red wine and dark chocolate. Muscadine grapes and their seeds are one of nature’s best sources of antioxidants and anti-inflammatory properties.

Called “America’s First Grape,” muscadine grapes thrive in hot climates of the southeastern United States where regular grapes cannot. This environment makes them unique in their ability to heal themselves from disease, bacteria and fungi. These protective qualities benefit all who consume muscadine grapes and especially the seeds, where phenolic compounds are highly concentrated.

The muscadine story begins more than 400 years ago, when Native Americans taught North Carolina’s earliest settlers about their medicinal benefits. Now, scientists have proven them right. For instance, compared to other grapes, muscadine grapes have 40 times more resveratrol — the polyphenol, found in red wine that is proven to benefit cardiovascular health, blood sugar levels and the aging process, among other health issues.

“Muscadine grapes are no secret to many southerners who remember picking the sweet, juicy fruit growing along the wood lines or eating their grandmother’s muscadine pie,” says Rick Tomkinson, food scientist for North Carolina-based Nature’s Pearl Corporation (www.naturespearlproducts.com). Nature’s Pearl is cultivating the most potent muscadine grapes and making them available for the masses year-round in all-natural capsules.

“But, even those who have eaten muscadine grapes their whole lives probably didn’t realize they were helping their bodies to fight what ails them,” he says. “And, they most likely didn’t eat the seeds, which offer the greatest health benefits.”

Nature’s Pearl has trademarked their product “The Smarter Grape” because Muscadine grapes have two more chromosomes than regular bunch grapes, which mean more functional genes and greater health benefits. Muscadine grapes not only have 10 times the antioxidants of blueberries and cranberries, they also contain unique combinations of other phenolic compounds, remarkable anti-inflammatory properties and combinations of over 100 nutraceuticals simply not found anywhere else, including Resveratrol, Ellagic acid, Quercetin and OPCs (oligmeric proanthocyanidins).

People around the country are now taking muscadine grape seeds to lower cholesterol, control blood sugar, alleviate arthritis, help erectile dysfunction, control migraines and even look and feel younger. Muscadine seeds also have been found to have an effect on PSA levels (or prostate specific antigens, an indicator of prostate cancer) and menopause, too.

As human clinical trials and more laboratory studies are under way, science is proving what our country’s first inhabitants knew all along: Muscadine grape seeds are one of nature’s most powerful and healthy foods.

To learn more about the history and health benefits of muscadine grapes and seeds, or where to buy Nature’s Pearl Premium Muscadine Grape Seed Supplement, go to www.naturespearlproducts.com, or call (877) 998-2386.

Courtesy of ARAcontent

* Heart health
* Blood sugar
* Menopause
* Brain health
* Bone and joint health
* Circulation
* Anti-aging
* Sexual health
* Prostate health
* Immunity
* Longevity
* Headaches
* Fatigue

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A 2005 study by Loren Cordain, Ph.D., shows that 57 percent of the typical American diet comes from processed foods that really aren’t good for you. These include refined grains, hydrogenated vegetable oils and added sugars.

“The problem with processed grains is that during the refining process, the B vitamins, fiber, protein and fat they contain are all removed. Hydrogenated vegetable oils, or trans fats, are responsible for raising bad cholesterol and lowering good cholesterol. Sugar contains empty calories that offer no nutrition value whatsoever,” says Anne DiCello, a registered dietitian from Cleveland, Ohio, who adds that it’s never too late to set things right. “All you have to do is stop eating processed foods and turn to whole foods instead,” she says.

By definition, whole foods are foods as close to their natural state as possible. They have had little or no processing and have retained most, if not all, of their original nutrients and fiber. Examples of whole foods include:

* Organically grown fruits and vegetables that are rich in naturally occurring vitamins, minerals and plant phytochemicals.

* Nuts which are good sources of fiber, vitamin E, folic acid, copper, magnesium and the amino acid arginine, for each of which there is evidence of a role in preventing heart disease, cancer and other health problems.

* Whole grains like wheat pasta, brown rice and milled oats that contain B vitamins, vitamin E, magnesium, iron and fiber as well as other valuable antioxidants not found in some fruits and vegetables.

These unrefined foods offer many health benefits. In its recently revised Food Pyramid, the U.S.D.A. recommends Americans consume at least 12 servings of whole foods a day. If you follow the agency’s suggestion of eating several small meals instead of two to three big ones each day, you’ll find it easy to do.

DiCello offers these recommendations for people trying to work more whole foods into their diets:

* Shop for local produce when it’s in season and freeze it so you’ll always have whole foods on hand.

* Bring fruits, nuts and vegetables with you to work or school and snack on them throughout the day.

* Look for creative ways to work whole foods into your diet. Fruits can be crushed at home and used in juices and smoothies; vegetables can be turned into soups; whole grains can be turned into home made breads and rolls.

“The key to getting all the nutrients available from fruits, vegetables and grains is consuming the whole thing. Don’t throw away the pulp, peel and seeds. They contain fiber and a lot of the beneficial phytochemicals you need,” says DiCello who points out most people throw them away because they’re not sure how to process them.

It is very easy to do if you have the right tool for the job. Anyone who has ever used the Vita-Mix Super 5000 will tell you it’s the only kitchen appliance you’ll ever need. The machine performs 35 different functions, everything from juicing whole foods to cooking hot soup, grinding whole-wheat berries into flour and kneading dough for whole grain bread.

The reason for the machine’s incredible function is its powerful commercial-grade motor that drives precision-guided blades capable of crushing up and cutting whole food fiber down to the cellular level so your body can benefit from every nutrient. You don’t have to throw anything away. Just wash your fruits and vegetables, turn on the machine, and everything — skin, peels, stems, leaves and seeds — will be liquefied. Whole grains can be cracked for cereals or ground into flour for preservative-free homemade bread.

Here are some recipes you may want to try:

* Cantaloupe, Pineapple and Banana Cooler

Ingredients:
1/2 cup cantaloupe
1/2 cup pineapple
1/2 medium banana
1/8 inch slice lemon, with peel
1/2 cup 100 percent cranberry juice
1 tablespoon honey or other sweetener, to taste
3/4 cup ice cubes

Directions:
Place all ingredients in Vita-Mix container in order listed. Secure 2-part lid. Select variable speed #1. Turn on machine and quickly increase speed to #10; then to high. Run for 1 minute or until smooth. Serve immediately.

* Sweet Pea and Potato Soup

Ingredients:
1/2 cup frozen or fresh sweet peas, steamed
1/2 cup potatoes, scrubbed and cooked
1/4 cup nonfat sour cream
1 cup skim milk, hot
1 teaspoon onion
1/4 teaspoon chicken bouillon (optional)

Directions: Place all ingredients in Vita-Mix container in order listed. Secure 2-part lid. Select variable, speed #1. Turn on machine and quickly increase speed to #10; then to high. Run for 2 to 3 minutes or until steam escapes through lid. Serve immediately.

When you order your Vita-Mix whole food machine, it will come with cookbooks and a DVD to get you started. The machines are made right here in the USA and the company has customers whose machines have been in constant use for 25 years or more.

For more information, log on to www.vitamix.com/pr

Courtesy of ARAcontent

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Even though we know that our bodies need whole foods for good health and effective weight control, actually fitting those foods into our menus can be a struggle. Well, you may never have that personal chef, but there are ways to make it easier to prepare and eat the foods you know are good for you. Having the right tools is important, for example.

Many consumers have discovered that the Vita-Mix whole food machine has changed the way they cook and eat. This appliance has 35 functions, from juicing whole foods to cooking hot soup, grinding whole wheat berries into flour, kneading bread dough, chopping vegetables, pureeing sauces and baby food and making frozen fruit treats. It can take the place of 10 appliances in your kitchen (including your blender and food processor), and makes getting the recommended 12 daily servings of fruits and vegetables fun and enjoyable.

The Vita-Mix machine lets you add healthy fruits and vegetables to every meal: fruit smoothies for breakfast, soup for lunch and pasta with vegetable sauce for dinner, with fresh sorbet for dessert. You can even grind grain and knead dough to make whole grain bread. Best of all, these meals are easy and fast to prepare. For example, the bread dough is ready to rise in three minutes, and you can make steaming hot soup from fresh vegetables in just four minutes.

Once you use a Vita-Mix whole food machine, you’ll be surprised at how easy it is to get great results, both in the kitchen and in your health. “My husband and I have been making soups and smoothies for two months, and we’ve both gone down a size,” says Carol, a customer from Beverly, Mass. “We bought it to eat healthier, but we are so excited to see the weight come off so easily!”

The stainless steel blade tips powered by a 2+ peak horsepower motor is what makes it all possible. Depending on the process, blade tip speed can be as low as 11 miles per hour or as high as 240 miles per hour. A unique electronic feedback-type control adjusts motor speed and torque for consistent processing at any speed. The blades burst through the cell walls of whole foods and release nutrition and flavor.

Unlike conventional juicers, when fruits and vegetables are prepared in the Vita-Mix machine, you get the benefits of the whole food, including valuable fiber, vitamins, minerals and phytonutrients. Much of those beneficial nutrients are tossed in the trash, in the form of skins and seeds, when you use a juicer. For example, apples are loaded with pectin, a soluble fiber that soaks up excess cholesterol in your intestine before it enters your blood and lands in your arteries. When pectin leaves your body, it takes unwanted fat and cholesterol along with it. But the pectin, and most of an apple’s detoxifying, nourishing power is in the pulp, so store-bought apple juice doesn’t have it. Even commercial grade juicers throw the pulp away. But making apple juice in a Vita-Mix machine delivers all the flavor, fiber and health benefits.

When you order your Vita-Mix whole food machine, you’ll also get cookbooks and a DVD to get you started. And you can order secure in the knowledge that your Vita-Mix is backed by a full seven-year warranty from a family-owned business that has been in operation for over 85 years. Many families hand their Vita-Mix machines down from generation to generation. Vita-Mix machines are still made right here in the USA and the company has customers whose machines have been in constant use for 20 years or more.

For more information, visit www.vitamix.com.

Here are two great tasting recipes that packed with whole food fiber and antioxidant power, thanks to Vita-Mix processing.

Apple Pie Smoothie

Yield: 2 cups
Processing Time: 1 minute
Speed: Variable to High

1 apple, quartered
1 cup apple juice
8-ounce carton apple cinnamon yogurt
1 tablespoon brown sugar or other sweetener, to taste
1/2 teaspoon apple pie spice
1 cup ice cubes
Place all ingredients in Vita-Mix container in order listed. Secure 2-part lid. Select VARIABLE, speed #1. Turn on machine and quickly increase speed to #10, then to HIGH. Run for 1 minute, or until smooth. Serve.

This recipe is low fat, low sodium, low cholesterol, heart healthy, gluten-free, vegetarian, vegan, raw.

Apple Butternut Squash Soup

Yield: 5 cups
Processing Time: 4 1/2 minutes
Speed: Variable to #10, then to High

3 cups Butternut squash, seeded and cubed
1 large apple
1 tablespoon light olive oil
1/4 small onion, peeled
1/2 clove garlic, peeled
1/4 cup all-purpose flour
1/4 teaspoon thyme
1/8 teaspoon salt
10 1/2 ounces low sodium chicken broth, boiling

Steam squash in steamer or microwave. Saute onion and garlic in spread until onion is clear and tender. Set aside.

Place flour, thyme, salt and chicken broth in the Vita-Mix container and secure the lid. Select VARIABLE 1. Turn on machine and quickly increase speed to VARIABEL 10; then to HIGH. Blend for 3 to 4 minutes or until mixture starts to thicken.

Remove the lid plug and carefully add squash, apple and onion mixture. Replace the lid plug. Puree for 30 seconds. Serve immediately.

This recipe is low fat, low carb, low sodium, low cholesterol, heart healthy.

Courtesy of ARA Content

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The vitamins and minerals found in fruits and vegetables are key to maintaining long-term health. Even though some fresh fruits and vegetables are not readily available in the winter, frozen fruits and vegetables have just as much, if not more, nutrients.

“As the days get shorter, energy levels change as people adjust their eating and exercise habits,” says Maria Thomas, a registered dietitian based in Vancouver. “Certain nutrients like vitamin D are also tough to get in the winter because of reduced daylight and taking a multivitamin supplement can help one get through the winter months.” A multivitamin supplement like Centrum Select is formulated with 400 IU of vitamin D to help promote overall health.

Whether it is a hectic holiday schedule or less sunshine, getting five to ten servings of fruits and vegetables, eating a balanced diet, and taking a multivitamin supplement are important factors in maintaing your health this winter.

Credit: www.newscanada.com

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“Take omega-3 fatty acids for example. Omega-3s are an unsaturated variety of ‘essential fats’ that need to be consumed from food since your body is unable to produce them.”

Omega-3s are naturally found in both seafood and plant foods. However research suggests that the most reliable form of omega-3s come from fish and fish oils.

“This is because fish such as salmon, tuna, herring and mackerel contain the EPA and DHA forms of omega-3s, which is readily usable by the body,” says Andrea. “Whereas the type of omega-3s found in plant sources such as flax seeds, walnuts and canola oil, known as ALA, need to be converted into the EPA and DHA forms before your body can benefit from them.”

While the body can convert the plant type into EPA and DHA, research suggests it is not a very efficient process (5-15% conversion). “In other words, you have to consume quite a bit of the plant type of omega-3s to make very small amounts of EPA and DHA,” explains Andrea.

The recommended daily intake of omega-3 fatty acids based on a 2000 calorie diet is 1.3-2.7g per day. For more information, consult with your doctor or registered dietitian.

Credit: www.newscanada.com

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