Twist of Lemon Can Trim Salt

For someone like me, who needs to trim the sodium from their diet, are you aware of the secrets of the lemon? They offer so many ingredients to your kitchen, such as bold arrays of aromas and flavors—-sour, fresh, and zesty. With each squeeze of the lemon or pinch of the zest, you can brighten any savory dish, soup, pasta, salads, baked goods and desserts. It is all done with zero fat and not one grain of sodium (salt), yet the completed dish has so much flavor. Using lemons instead of salt to flavor your dishes can decrease sodium intake of up to 75%. Let’s face it, we all consume way much more sodium than we should and this can lead to poor health in many ways. Did you know that one lemon can yield 2-3 tablespoons of juice and 1 lemon can also yield about 1 tablespoon of zest? Here in California, lemons are very plentiful at this time of year. So, for the next month, lets see how many different recipes we can make, using lemons. Please share yours with this newsletter. Stay...
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Food Fact: Vitamin C

Vitamin C is found in many other foods than citrus. Some other foods where you can get more than 10% of your daily value of vitamin C are: asparagus, avocado, broccoli cabbage, cauliflower, kale, lettuce, peas, peppers, pumpkin, radishes, squash, and tomatoes. With a list like that, I see no reason why we can’t all get the amount of Vitamin C needed on a daily...
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Benefits of Grape Seed Oil

You’ve heard me speak of Grape Seed Serum for your skin and it’s benefits, well now let’s talk of the benefits of Grape Seed Oil for cooking. The oil extracted from grape seeds after wine-making tastes light and delicate, making it perfect for use in salad dressings and cooking. It has long been hailed for its high heat tolerance and can withstand very high heat before it begins to burn. This makes it perfect for sautéing, baking and frying. Grape seed oil’s fat profile is low in artery-clogging saturated fat and high in linoleic acid, and omega-6 fatty acid which is essential for health. It is packed with antioxidant flavonoids. In a toxicology study it was revealed that grape seed extract helps fend off tissue damage from tobacco and sunlight, as well as liver and kidney damage. It is also promising for heart health, due to its beneficial effects on cholesterol levels. As with all fats, practice portion control. It’s calorie-rich, with 120 calories per tablespoon. Always look for the expeller pressed oil. because it’s extracted with a chemical-free mechanical process–better for you and for the...
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Most Nutritious Items to Stock in Your Pantry

A well-stocked pantry can make meal preparation healthier and easier. Keep your pantry or cupboards stocked with the following go-to foods: Low-sodium tuna – An excellent source of protein and heart healthy omega-3 fatty acids. Dried lentils – Protein-rich, easy to cook and can be incorporated into a variety of main dishes, soups and salads. Quinoa – A whole grain rich in protein, quick and easy to make and tastes good hot or cold. Unsalted nuts and nut butters – Provide a simple snack option full of protein and healthy fat. Dried fruit – First you want to try to have seasonal fruit, as it will have better flavor and be more nutritious and usually less expensive. Preferably choose dried fruits as they do not contain added sugar. Let me know if this helps your healthy meal planning...
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Vitamin E-rich Foods Can Fight Aging

Vitamin E is found in many foods, such as spinach, peanut butter, sunflower seeds, nuts and vegetable oils acts as an antioxidant, and many play a key role in preserving health during the aging process. This powerful vitamin is well known for its ability to protect against the damaging effects of free radicals, which are environmental by-products caused by pollution, smoking and ultraviolet radiation. Free radicals promote oxidative stress, which weakens and damages healthy body cells and over time, manifests in a number of age-related diseases, including cancer, heart disease and Alzheimer’s disease. Research indicated that eating a diet rich in vitamin E may help delay the onset of age-related chronic diseases. Vitamin E supplements in your daily repertoire of healthy habits may not provide the same benefits, according to research. Pills just do not compare to whole foods. Some foods rich in Vitamin E: In addition to sunflower seeds, almonds, hazelnuts, peanuts and peanut butter, there is also spinach, broccoli, kiwi fruit, mango, and raw tomatoes. Enjoy foods naturally high in vitamin E on a daily basis! You’ll be glad you...
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Chard for a Colorful Health Palette

Chard is one of the healthiest plant foods. Along with beets, spinach and quinoa, chard is part of the chenopod family, named for its leaves. You can find stems of green, white, red or yellow supporting deep green voluminous leaves that grow over two feet high. It has a variety of phytonutrients that are rich in antioxidants and anti-inflammatory properties. Highly dense in nutrients, one cup of cooked chard has just 35 calories. Swiss Chard can be found in the produce aisle all year, but best between June through August. Look for crisp, brightly colored leaves and stems with no cracks, wilted leaves or discolorations. It will keep fresh up to five days if stored unwashed in a refrigerated airtight plastic bag. Now, enjoy chard’s flavor and nutrition—boiled, steamed, roasted or sauteed—by itself with a touch of olive oil, lemon and spice or added to most any side dish, soup or sauce. Try it and let me know how you like...
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