The Case for 23 a Day

Of all the things to love about almonds, this one should really get your heart pumping!

One handful a day may help you maintain healthy cholesterol levels...good news for everyone as cardiovascular disease holds its spot as the leading cause of death in the U.S.

They are cholesterol-free, gluten free, and low in saturated fat (the fat which clogs arteries), making them a delicious, easy to transport component for meals and snacks. Carry in zip-lock bags, toss on your salad , cereal, or in yogurt, fill your candy dish, throw in your pocket....or even put in a food-processor with some honey to make AWESOME almond butter.

Good news about good fat: U.S. Dietary Guidelines recommend the majority of your fat intake be un-saturated. One serving (23 of them) has 13g of heart healthy unsaturated fat and only 1g of saturated. Almonds also help with promotion of satiety as they have 6 grams of protein per serving. :)

Stomach always growling no matter when you ate? Fill up on fiber-rich foods, which keep you full longer. Plus, fiber has no calories and keeps your colon healthy!

WHITE CHRISTMAS, WHITE PRODUCE!

Dreaming of a white Christmas? Dream up some white fruit and veggies, and you'll lower your stroke risk dramatically, new research suggests.

Affecting 800,000 Americans annually, strokes are also the 3rd leading cause of death.

Eating fresh produce in general helps lower risk, but decrease your risk by 52% by eating more of the 'white' array...bananas, apples, pears, mushrooms, and cauliflower!

Their 41% daily value of vitamin B6 helps support DNA repair, while their 33% value of vitamin C  helps neutralize  free-radical damage.

Compounds in bananas may also help minimize colon inflammation!

Stay cavity-free! Brush after eating sugary foods!

Sugary foods are enemy #1 in the fight against tooth decay!

The bacteria that build up in your mouth and cause cavities use sugar for energy, and to create plaque. Sweets are the glue that can bind plaque to your teeth. The longer sugary foods or simple carbs sit in your mouth, the more damage they can cause.

Even dried fruit can stick in your teeth and do damage. To keep cavities, and eventually root canals at bay, reduce intake of sugary snacks, and choose apples, carrots, and crunchy produce more often. 

Though it may take you back to your Jr. High days when you had braces, take a toothbrush and toothpaste with you to work or school so you can brush after eating : )

"Little Seeds of Squash" are Nutrient Powerhouses

Pumpkin seeds are also known as Pepitas, from the Spanish phrase "little seed of squash." They are one of the most nutritious and flavorful seeds, and are freshest in the Fall!

High in protein (19g. / 1/4 cup), they are a delicious as a snack or added to salads, soup, or sprinkled on main dishes. Add to veggie burgers, meatloaf, breads and muffins, or mix with dried fruits to make your own trail mix.

You can meet almost your entire daily magnesium requirement, as 1/4 cup pumpkin seeds contain about 300mg.--95% of the RDA!

 Also, a quarter cup of roasted seeds provides the following five B vitamins:
* 11% daily allowance of B1 (0.12 mg)
* 16% daily allowance of B2 (0.18 mg)
* 41% daily allowance of niacin (5.8 mg)
* 4% daily allowance of B6 (0.05 mg)
* 8% daily allowance of folic acid (32 mcg)
To roast:

1. Toss with olive or canola oil on a baking sheet.
2. Sprinkle with salt or other seasonings (see suggestions below).
3. Bake at 325°F for 20 minutes, stirring every 5 minutes.
4. Allow to cool. Store in an airtight container. 

Try these tasty seasonings:

• 1/4 tsp salt, 1/16 tsp garlic salt, 1 teaspoon Worcestershire sauce for each cup of seeds
• 2 Tbsp. sugar, 1/2 teaspoon salt and 1/4 teaspoon cayenne for each cup of seeds
• Italian seasonings, Pumpkin pie seasoning, Parmesan cheese, or salt and pepper to taste!

Eat APPLES to reduce cholesterol and fight inflammation.

Nothing says Fall like apples — and these crunchy treats are PRIME for picking.

While they might not have the superstar image of the acai berry, they are cheaper — and just as nutrition packed! Chock-full of fiber, apples can help bring down lousy (LDL) cholesterol and C-reactive protein, an inflammatory marker associated with heart disease.

Perhaps that’s why people who regularly consume apples, apple juice and applesauce have a significantly lower risk of metabolic syndrome. This wonder fruit is also good for the colon. Polyphenols and fiber in apples have been shown to prevent colon cancer..so eat that peel!!

Speaking of apples, I'm eating a Golden Delicious (purchased on campus) right now!

Healthy, Hydrating Foods! ..and Water with a Twist!

Don't let the heat get you down. Maintaining hydration is possible! Instead of guzzling regular tap water, make spa water! Fill a pitcher and add mint leaves, sliced strawberries, sliced cucumbers, oranges, lemons, limes or even grapefruit! You can even add a medley of berries. They add a surprising amount of flavor without any calories!

 Checking your urine is THE most accurate hydration indicator. Monitor the color. The more pale, the better. Strive for the color of lemon juice. Chronic dehydration is linked to UTIs, bladder cancer and kidney stones. Bottom line? Stay hydrated!

Also, about half the fluid we need can come from fruits and veggies! ...cucumbers, berries, greens, tomatoes, citrus, zucchini and, my favorite, watermelon : ) 

Does type of hydration matter? Only water? tea? Coffee?

Caffeine is only a mild diuretic, so coffee and tea can count. Don't opt for soda as a first choice though regardless if it’s regular or diet! Studies show drinking diet pop is associated with overweight and it contains acid not good for teeth. Good reasons to nix it!