Colorful Carrots

Carrots are one of my favorite vegetables. They are a great healthy snack to bring with you and can easily be eaten on the go. Some interesting research has been done by the United States Department of Agriculture on the health benefits of genetically altered carrots.  The USDA has begun breeding carrots that come in some unusual colors. They have engineered yellow, dark orange, bright red and purple carrots. The pigments that give these carrots their unusual colors have been linked to various health benefits.  Xanthophyll is the pigment that gives yellow carrots their color and has been linked with promoting good eye health. Red carrots get their color from lycopene which is a type of carotene that has been linked with preventing heart disease and some cancers. Anthocyanins give purple carrots their color. Anthocyanins are pigments considered to be powerful antioxidents that help rid the body of free radicals. You can read more about these colorful treats here http://www.ars.usda.gov/is/pr/2004/041115.htm

Miraculous Milk

Consuming milk provides numerous health benefits. Milk is a nutrient dense product. A diet Rich in milk and milk products can reduce the risk of low bone mass and the development of osteoporosis. Milk is provides nutrients that are vital for health and the body maintenance. Milk is a rich source of calcium, potassium, vitamin D, and protein. Consumption of milk is especially important during childhood and adolescence when bones are developing. It helps to strengthen and build bone mass during these developmental years. Milk is the primary calcium source in the American diet. Calcium helps maintain good bone health. Potassium is crucial for brain function and helps maintain healthy cognitive functioning. When choosing a milk product one should choose a low fat or fat free option. Non-reduced fat milk is high in saturated fats and cholesterol which can lead to health implications. Consuming large quantities of saturated fat can increase LDL cholesterol which can increase the risk for heart disease. You can read more about the health benefits of milk at the following website:  http://www.mypyramid.gov/pyramid/milk_why.html

Sweet Tooth

There may be some hope after all for all you chocoloholics out there. If you indulge your sweet tooth with some chocolate, you might not have to feel so guilty about it. Chocolate contains flavonoids called flavanols. A flavonoid is a substance found in plants that helps protect them from environmental toxins and helps repair cell damage. When consumed, flavoniods act as antioxidants in our bodies. They help the body's cells resist damage by eliminating free radicals. Flavanols, the specific flavonoid found in chocolate, works as an antioxidant but also has additional health benefits. Research has indicated that flavanols help lower blood pressure and improve blood flow to the brain and heart. Also, they make blood platelets less sticky and lower cholesterol. However, flavanols are lost the more chocolate is processed. Flavanols are what gives chocolate its pungent taste. Therefore, it is important to realize not all chocolate is good for you. The key is to eat more natural chocolates and particularly dark chocolate. Try to avoid highly processed chocolates and milk chocolates. Learn more about chocolate by clicking on the following link: http://my.clevelandclinic.org/heart/prevention/nutrition/chocolate.aspx

Awsome Apples

It seems the old saying, "an apple a day keeps the doctor away" has a lot of truth to it. Apples contain phytochemicals that are strong antioxidents such as quercetin, catechin, phloridzin, and chorogenic acid. Unlike many fruits and vegetables that begin to lose their nutrients after being picked, apples retain their nutrients even in storage. Apples have been shown to reduce the risk for cancer, especially lung cancer. Apples have also been associated with a reduced risk for cardiovascular disease, type II diabetes, and asthma. Apples skins contain fiber and are great for weight management as they help maintain satiation.  Read more about the awsome apple in this literature review from the Nutrition Journal http://www.ncbi.nlm.nih.gov/pmc/articles/PMC442131/

Nuts for Nuts

Nuts are great for a heart healthy diet. I love nuts, particularly almonds. I eat them almost everyday. They are a great portable healthy snack that is easy to eat anywhere. Most studies have shown that nuts lower LDL in the blood which is one of the primary causes of heart disease,. Walnuts and almonds are particularly beneficial to for heart health. Nuts contain unsaturated fats that lower bad cholesterol. They are one of the best available sources of omega-3 fatty acids. Nuts also contain lots of L-arginine, a substance that studies suggest improve the health of artery walls by making them more flexible lowering the risk of blood clots. Nuts also contain fiber which may help prevent diabetes, lower cholesterol and helps with satiety. They are also a good source of vitamin E.  http://www.mayoclinic.com/health/nuts/HB00085

Super Cinnamon

Recent studies by the US Department of Agriculture have found significant benefits associated with the consumption of cinnamon.  Cinnamon contains powerful antioxidants and has been shown to decrease risk factors for developing diabetes and cardiovascular disease. Specifically, there are certain water soluble compounds found in the bark of cinnamon that have superior health benefits. These compounds significantly increase sugar metabolism in the body’s fat cells. 95 percent of people with diabetes have type 2. This means their body’s insulin does not work efficiently. The compounds found in cinnamon could help this population because they work through insulin to make it work much more efficiently. Here is a link to the USDA that contains a video reporting on the research.  http://www.ars.usda.gov/is/video/vnr/cinnamon.htm

Go Green Tea

Research on the health benefits of green tea has been ongoing for over a decade. Current research suggests that drinking green tea reduces risk for cancer and heart disease. Also, it has been linked to helping lower cholesterol, burn fat, prevent diabetes and stroke. Furthermore some studies suggest it may play a role in preventing dementia. Some researchers and medical professionals remain skeptic to the benefits of green tea because most studies were performed outside of a lab. However, most medical professionals agree that green tea has numerous health benefits because it contains important compounds and antioxidants. Most notable is a catechin called epigallocatechin-3-gallate (EGCG). You can learn more about the health benefits of green tea at http://www.webmd.com/food-recipes/features/health-benefits-of-green-tea 

Helpful Honey

Currently honey is the focus of much research. One particular area of research is the benefit eating honey has in treating wounds. Honey contains antimicrobial properties and has been shown to speed up healing wounds by stimulating wound tissue. It also helps wounds heal by promoting a moist wound environment. Scientists are also doing research using honey to promote faster recovery in cancer patients after surgery.

You can read more about the benifits of honey at http://www.organicfacts.net/organic-animal-products/organic-honey/health-benefits-of-honey.html

Healthy as Hummus

Hummus helps make a great healthy snack.  Hummus contains a lot of fat, however, it is good fat, with plenty of Omega 3 in it. It also contains important nutrients, such as iron, vitamin C, vitamin B6, manganese, and copper. It also contains folic acid, which has been found to prevent birth defects when eaten by pregnant women. Hummus has a low glycemic value. This means it does not raise your glucose levels very quickly which leaves you feeling satiated for longer. Hummus also contains large amount of tryptophan, phenylalanine, and tyrosine. These are amio acids that work as mood lifters and can also lead to more satisfying sleep. These and other amino acids found in hummus are essential, which means that your body cannot make them independently. Hummus is a terrific source for these essential amino acids.  Hummus is full of vitamins, minerals, and essential amino acids. You can find more information and some tasty hummus recipes by going here http://www.webmd.com/food-recipes/features/hummus-recipe-and-health-benefits

Cheers to Cherries

Cherries are a great healthy snack with lots of health benefits. There are two types, sweet cherries and tart cherries. The sweet Bing cherry is the most common variety. Tart cherries are used to make pies, juice concentrate and can also be dried.  Cherries are fat-free and low in calories and sodium. They are high in potassium, Vitamin C and B-complex vitamins. Cherries contain pigments called anthocyanins. Anthocyanins are antioxidants that give cherries their dark red color. Tart cherry juice and dried tart cherries are actually more powerful than Vitamin E. Cherries, especially tart cherries, contain high levels of melatonin. Melatonin is an antioxidant that is thought to help slow the aging process, fight jetlag and regulate sleep. Research suggests that cherries could potentially help treat diabetes by lowering blood sugar levels. Research also suggests that cherries may help prevent colon cancer and work to significantly reduce pain caused by muscle damage, gout and arthritis. Cherries are also thought to lower LDL cholesterol (bad cholesterol). Read more about cherries in this article http://www.suite101.com/content/health-benefits-of-cherries-a160877