Versatile Tomato

Tomatoes are rich in lycopene, a carotenoid with potent antioxidant and cancer-fighting properties. Lycopene protects cells from oxygen damage, fights colorectal, prostate, breast, endometrial, lung, and pancreatic cancers, and reduces your risk of heart disease. Studies have found that lycopene works synergistically with other phytonutrients in tomatoes to provide these benefits. Tomatoes are also an excellent source of vitamins C, A and vitamin K.

Try the following healthy recipe as a great summer condiment that can be served at any meal. Keep some on hand for cooking also. You will need:

6 medium tomatoes diced

1 medium onion diced

1/4 cup fresh chopped cilantro

2-4 serrano or jalapeno peppers, minced

pinch of garlic powder, pinch of salt

Combine all ingredients and let stand, cover and refrigerate leftovers.

*optional additions- diced cucumber, squeeze of lime.

Nutrition and Sport Drinks

Summer is almost here and with the advent of the traditional kick-off to the season,Memorial Day week-end almost here, I thought it may be a good time to talk about the importance of re hydration. Americans spend a lot of time outdoors participating in various activities. From the little leaguer to the major pro-athlete, and all construction workers in between, summer brings a heightened awareness of the need to replenish fluids and salts, lost during physical exertion.

The most high profile of the sport drinks, Gatorade brand, is consumed at every major league sporting event and has become a staple for sports enthusiasts everywhere. The main functions of the sport drink according to a study conducted at Vanderbilt University are to encourage the following:
1. rapid fluid absorption
2.rapid re hydration
3.transmission of energy to working muscles
4.drinking more fluids


This is achieved, by using a mixture of water, sugar(carbohydrates) salt(electrolytes) and a variety of flavorings. This precisely measured mixture is designed to help us avoid problems related to extreme physical exertion from working and playing hard like, the loss of fluids and salts, overheating, and depleting energy.


The following is from a Gatorade brand label:

serving size: 8fl oz; calories 50; total fat 0g; sodium 110mg; potassium 20mg; total carb 14g; sugars 14g; protein 0g;

The ingredient labels vary according to flavor, but the main ingredients are sodium, sucrose, glucose fructose and water. For long distance running,biking and other activities that require an extended period of physical endurance, the sport drinks were shown to provided a better benefit than plain water, due to being fortified,plus having great taste and potability.In addition, these popular drinks were not shown to cause any gastro-intestinal problems.


Make sure to have plenty of fluids for your next outing, including fresh water and your favorite sport drink. If you're on a budget like most, you may want to try the following mixture. You will need to measure your ingredients precisely.*Do not use a salt substitute without first consulting your physician. Do not serve to children under the age of twelve.You will need:


1 quart water
1/2 teaspoon baking soda
1/2 teaspoon table salt or *salt substitute
3-4 tablespoons sugar

Are you a Saltaholic?

There is so much focus on a healthy diet these days.I guess you could call it a revolution! Or you could call it a marketing bonanza! Eat well, live longer and spend more money!

But seriously folks,who cares more about the quality of your life,and that of your loved ones than you?Ads promote anti-aging and longevity, but that's not an end unto itself. Without the ability to enjoy life and reasonably good health,then what's the point? Here's something you can start slowing down on, without spending a dime or being forced into it by doctor's orders.

There are many areas of diet on which to focus and sometimes a person is so overwhelmed by the sheer amount and availability of information, shocking statistics about how fat we are, how fat our kids our,college kids, and so on.On the face of it, the statistics are alarming.The fear factor is a call to action because something has to be done to stem the tide! Most of the time the news stories and commercials are aimed directly at women, other times indirectly,due to the fact that women are usually responsible for purchasing food for themselves and their families in addition to preparation, and will take the initiative to make dietary changes.

Let's start with common table salt. We need salt. Now the amount we need and the amount consumed are usually miles apart! Our palates have been conditioned for salty foods,even sweets have salt in them.Salt has many uses,one of them is as a preservative. The more processed food you eat, the higher your salt intake.This information allows you to make dietary changes gradually. In other words, don't slam on the brakes.Take control by cooking and baking at home,cutting down on salt and conditioning your palate. When you stop consuming large amounts of processed and salty food, you become more sensitive to the presence of salt in foods.
Once you regain control of your palate, too much salt won't taste good any more!You won't crave potato chips,salty nuts, etc.Those things that make you thirsty and make you blow up like a balloon from the edema.

Don't make a big pronouncement about your diet changes.Just simply systematically make the switch, just do it! Once you get the salt thing down, then tackle another area that needs to be addressed.Rome wasn't built in a day.

Food as Reward

One of the things most of us associate with dieting is the elimination of desserts. If during the course of your diet, you have to attend a wedding or a banquet and you overindulge in rich food, what next? Do you totally abandon your good eating habits because you "fell off the wagon", you feel you failed and now you need comfort food?

Or do you go straight back to your healthy eating plan as though nothing had happened? How you answer that question may be the difference, in some cases, whether or not you have a persistent lifelong problem with weight.

A lot of people associate desserts,with rewards for good behavior, such as, good grades.In some cases, this is reinforced by doting grandparents and well meaning teachers.The association of food as a reward or punishment is not healthy. If you withhold ice cream from your child as a punishment, the child is going to feel bad about him/herself and "crave" the ice cream even more. But underlying the desire for the ice cream is a need for positive reinforcement that he/she is loved.Hence you've established a need for "comfort" food. You really have to be careful about what messages you're giving a child, about food.

You should be able to maintain your weight by eating whatever you want, eating more often,eating smaller portions and keeping moderately active. Being consistent in your eating and exercise habit allows your body to run efficiently and adapt to occasional lapses without much problem except maybe an upset stomach to remind you to get back to your routine.

Increase Activity

Healthier eating combined with increased exercise and outdoor activity will go a long way toward a good sound sleep for children and adults.

Suggestions for adults from the President's Council on Physical Fitness
to increase your activity:

Use a push mower to mow the lawn

Go for a walk in a nearby park

Take the stairs instead of an elevator

Bike to work, to run errands, or visit friends

Clean out the garage or the attic

Walk with a friend over the lunch hour

Volunteer to become a coach or referee

Sign up for an group exercise class

Every day is Mother's Day

Today marks another official Mother's day in the U.S. But all around the globe Mother's are honored on different dates,representing every calendar month.I really enjoyed reading and researching this subject and wanted to share a few highlights.For all those who are fortunate enough to have their moms with them and for those that only have cherished memories, remember, a mother's love is forever and mother's day should be celebrated every day.


The roots of the modern celebration, like so many other traditions,had a different focus. In 1870 Julia Ward Howe wrote a mother's day proclamation calling for peace and disarmament, but failed to receive formal recognition of a mother's day for peace.Howe's inspiration came from a young West Virginia homemaker who organized groups of women in 1858 and throughout the Civil War(oxymoron) to improve sanitary conditions and mend broken relationships caused by the war.The crusade to found mother's day was finally accomplished 50 years later by the woman's daughter and the first Mother's Day celebration took place in Grafton, West Virginia, May 10, 1908. President Woodrow Wilson declared Mother's Day a national holiday in 1914 to give the nation an opportunity to fly the flag in honor of mother's whose son's had died in war. But 9 years later commercialization had taken over and to date is the most commercially successful holiday in the U.S.

Eating Matters

The following list has been compiled over at Amazon's Unspun Lists. This particular list, represents the top listings voted on for "The cheapest foods that fill you up."People can start a list topic or add to an existing one, nothing scientific just fun. I thought this list was interesting and in stark contrast,for the most part, to the foods that are recommended for us to maintain health.However, there are times that budget constraints force us to find "the cheapest foods that fill us up" We all have to eat! Just try to incorporate as many raw foods such as fruits and vegetables as possible.Remember, the less processes the food has to go through,the more the nutritional benefit Most of us know the importance, but are forced to live on a budget or fixed income.I grew up always having fresh tomatoes and even in an apartment,grew them in containers. I've worked in apartment communities for years and always thought it would be great if the owners would allow community gardens, but of course that wasn't feasible because the tomatoes would be thrown by the unattended children.Sad, how times have changed.You know I'm ancient, because I can remember passing many gardens on my way to school and I shudder to think what would have happened if I had thrown tomatoes(food)but then I was only nine, and the dadgum adults would stick together, talk to each other! and inform on us for misbehaving! Home grown kids were something they ALL took pride in and felt a responsibility toward, just by virtue of being an adult. Adults were in charge and kids knew it!Okay, sorry. That was O.T. I still wish we could all have our own garden.We'd save a lot of money! Aye, there's the rub!
Tips from the pyramid guide:
Make half your grains whole
Vary your veggies
Focus on fruit
Get your calcium rich foods
Go lean with protein
You can go to mypyramid.gov for more health tips and sample menus based on the new pyramid.
Foods people can afford to eat on a regular basis. actually not a bad list,Ramen flavorings are heavy on salt, but you can leave that out. Pizza can be made with healthful ingredients, bread could be cracked wheat.None are inherently bad, and you can control amounts, additives,etc.

1.Rice

2.Pasta

3. Mr. Noodle (Ramen)

4. Macaroni & cheese

5. Potatoes

6. Bread

7. Hamburger.

8. Pizza

9. Ramen

10. Beans

11. Spaghetti

Light Lunch

I know Cinco de Mayo is past but a light zesty taco salad makes a great lunch anytime. This version has a healthy twist and uses ground turkey instead of the traditional hamburger. You'll need:

2 ounces tortilla chips

2 ounces ground turkey sauteed in 2 tsp. sunflower oil

1/2 cup black beans

1/2 cup iceberg lettuce

2 slices tomato

1 oz. lowfat cheddar

2 tbsp. salsa

1/2 cup avocado

1 tsp. lime juice

Reduce Calorie Intake by 20%

A recent news article in the UPI news captured my attention, and prompted me to write this little piece.
We all love to eat out, but that doesn't mean you have to sacrifice those well developed healthy eating habits!A recent Penn State study found that participants who ate soup before their entree effectively reduced their calorie intake by 20% compared to those who took no soup beforehand.The soups used in the study were the same low calorie type, based on chicken broth,broccoli, cauliflower,potato,carrots and butter.No creamy,bisque or cheese based thickened soups were used in the study.Other tips for cutting down, are to substitute water with lemon or other unsweetened beverages .

Role of Fat

We have to learn the role of fat in our diets. The perception of fat, generally speaking, is that it needs to be eliminated, in order to shed pounds.The truth is, fat is required for maintaining good health.Trimming too much fat from your diet can lead to some serious health issues. Your body needs fat to function properly and is necessary for the absorption of some vitamins and minerals.Our bodies also use fat for healthy skin,reproduction,hormones, and proper functioning of all the body systems.Some fats even help curb appetite. Without fat, your body can lose the ability to burn calories.Even though the general public has reduced their caloric intake, over fifty percent face overweight and obesity issues, with the incidence of diabetes rising in tandem(statistics show that 80% of people with type2 diabetes are overweight). Imagine that! Trimming too much fat can make you fat!

But here is where we really have to educate ourselves, learning the difference between good fat and bad. Not all fats are the same. Examples of good fats can be found in such foods as avocados,nuts,cold-pressed canola oil or extra virgin olive oil, which are rich in enzymes and oxygen. Fats that are highly processed, on the other hand,found in foods such as french fries, deep fried egg rolls or other greasy foods are deficient in enzymes and oxygen has been depleted.They cannot be easily digested or readily broken down and used for energy. Instead, they are stored as body fat. For this reason the fat actually sticks together, forming clumps that clog the arteries.Saturated fats that cannot be digested can actually remain in your system and produce toxins that can increase the risk of cancer or diabetes and lead to many other serious health problems including heart attack , stroke and premature aging just to name a few.

So, we know that fat is important in our diets. The trick is to cut down on the bad guys, because it's unrealistic in today's environment to eliminate all processed foods, but fat is an important area where we can maintain control by choosing wisely when we are out of our homes and when preparing meals at home, using the good guys.

Bulgur Wheat Salad

In researching the uses for Bulgur wheat, I noticed the variations in spelling,from Bulgar to Bulghur.This is regional and referring to the same product also known as cracked wheat.I wanted to share a summer salad(year round) I've always enjoyed and it just happens to be very healthy also. It goes by different names. I have always called it "Tabouli." It is also called Tabouleh ,Tabbouleh,cracked wheat salad, or Bulgur wheat salad.Variations are found in Lebanon,Saudi Arabia and other countries throughout the region.I have seen prepared "Tabouli" available in grocer's deli section,but if you want to make some at home,try the following recipe:

Put 1 cup of Bulgur(sp) wheat in a bowl.Pour 1 cup of boiling water over it, cover and let set about 15 min.(Some recipes don't even call for the water to be boiled)long enough for liquid to be absorbed. Then toss in 1 1/2 Tbsp. olive oil, 1Tbsp. fresh lemon juice, 1 cup fresh chopped parsley, 1/4 cup mint leaves, 1 large seeded tomato,diced,2 chopped green onions, 1/2 tsp. salt
*Black pepper,cayenne pepper or crushed red pepper may be added according to taste.Garnish with tomato wedges.Cover tightly and refrigerate.
The longer it sits, the more the flavors blend.Individual containers are ideal for work or school lunches ,along with bread sticks,crackers, or pop some in a pita!The taste is very

light and refreshing and just brimming with healthy nutrition.More food facts can be found here.