Superfood for fighting flu

Black Currants
They may not be as popular as oranges, but black currants are one of richest sources of vitamin C you can find -- around 2,000mg of vitamin C per 3.5 ounces, more than three times the recommended daily intake for adults. Getting enough vitamin C is crucial because it helps prevent infections and helps keep the immune system healthy. So keep your eyes peeled for both entree and dessert recipes that call for black currants.

Recommended serving size: 2/3 cup: 28 calories


Pork
The "other white meat" contains high levels of zinc and selenium, both of which help keep your immune system strong. Pork is also one of the best sources of B vitamins and contains only a little more total fat than beef. So when your family is sick of beef and you're looking for a quality protein source, try a pork entree instead.

Recommended serving size: 3.5 ounce tenderloin, raw: 122 calories


Grapefruit Juice
Mix up your morning breakfast with a glass of grapefruit juice instead of orange juice for a vitamin C-rich drink that's both sweet and tart. However, you should check with your doctor if you're on certain medications for blood pressure, AIDS, anxiety, or hay fever, as mixing grapefruit juice with certain drugs can lead to dangerous toxicity.

Recommended serving size: Scant 1/2 cup: 33 calories


Brussels Sprouts
Your kids might turn their noses up at the site of them, but Brussels sprouts are a great source of vitamin C, as well as fiber and folate. They boost anticarcinogenic glucosinolates, which have important cancer-fighting properties. Serve them lightly steamed, or include them in beef stew for a flu-busting boost of nutrition.

Recommended serving size: 3.5 ounces: 42 calories


Yogurt
Research shows that one cup of yogurt a day may work to keep the gastrointestinal tract healthier, which can help ward off flu. Plus, recent studies show that regular consumption of dairy products like low-fat yogurt may help you lose weight. Look for yogurt that contains the active culture L. acidophilus, which is helpful in fighting off yeast infections. And be sure your yogurt's label says it contains live cultures, as the cultures are what have the positive effect on your GI tract.

Recommended serving size: Plain low-fat, one cup: 112 calories Low-fat with fruit, one cup: 122 calories


Potatoes
An American staple and one of the cheapest sources of vitamin C, potatoes can round out any meal with high amounts of potassium and fiber, too. The skin contains the most fiber and the flesh just under the skin contains the most vitamin C. It's important to use fresh potatoes, as they contain more vitamin C than potatoes that have been sitting around in your cabinets. Also, be aware that soaking potatoes in water causes them to lose their vitamin C.

Recommend serving size: Boiled, 2/3 cup: 72 calories


Whole Wheat Pasta
Complex carbohydrates, like those found in whole wheat pasta, are an essential part of a healthy diet that will keep your immune system strong. Whole wheat pasta is also rich in niacin, fiber, and iron. Whip up the same recipes that you used for white pasta, but substituting the whole wheat version instead.

Recommended serving size: Scant 1/2 cup: 162 calories


Cashews
A good source of immune-boosting minerals like zinc, selenium, and iron, cashew nuts are also quite high in protein. Just be sure to consume them in moderation, because nuts are high in fat and calories. However, most of the fat in nuts is unsaturated.

Recommended serving size: 1/3 cup shelled: 287 calories


Originally published on BHG.com, November 2004.

Superfood for fighting cold

Yogurt
Research shows that one cup of yogurt a day may work to keep the gastrointestinal track healthier, which can help ward off colds, says Moloo. Even better, some new studies indicate that regular dairy consumption may help you maintain a healthy weight, or even shed a couple pounds. Make sure the label says your yogurt has live cultures, as the cultures are what have the positive effect on your GI track.

Recommended serving size: Plain low-fat, one cup, 112 calories Low-fat with fruit, one cup, 122 calories


Muesli
Trade in your sugary breakfast cereal for a bowl of muesli, a whole grain oat-based cereal with dried fruit, nuts, and seeds. Whole grain foods like muesli contain more nutrients than highly processed foods, specifically zinc and selenium, which help keep your immune system strong. If muesli is not your thing, try a whole grain oatmeal instead for similar health benefits.

Recommended Serving Size: Muesli, scant 2/3 cup, 183 calories


Oranges
It's no surprise that oranges made our Superfoods list because of their high vitamin C content, a common cold-fighter. Just one orange a day provides your recommended daily allowance of vitamin C. In fact, eating a whole orange is preferable to drinking a glass of orange juice, because it doesn't have the added sugars and preservatives that processed juice often contains. An easy and inexpensive fruit to find during the winter, oranges are also rich in flavonoids that may have an antioxidant effect.

Recommended Serving Size: One orange, 60 calories


Garlic
Go heavy on the garlic this winter in your dinner recipes. This flavor-packed vegetable is also packed with allicin, an antibiotic that has been shown to prevent complications from a cold in some research. According to Moloo, some studies recommend as much as one clove a day. So if you don't already own a garlic mincer, now is the time to get one. Add fresh minced garlic to some plain hummus for a quick snack, or rub it on a steak for a burst of flavor.

Recommended Serving Size: One clove, 3 calories


Lean Ground Beef
A good source of protein, zinc, and selenium, lean ground beef can help keep your cells healthy and fight off illness. Flavor your lean ground beef with a little garlic, shape into hamburgers, and serve on whole grain rolls for the ultimate cold-fighting dinner for your family. Add a tomato for some extra vitamin C!

Recommended Serving Size: Lean ground chunk, raw, scant cup, 137 calories


Green Bell Peppers
One of the best vegetable sources of vitamin C, green bell peppers are a great item to include in your salads and dinner entrees when it comes to fighting off colds. Flavonoids found in the peppers actually are thought to enhance the antioxidant action of the vitamin C. Green peppers also contain a natural painkiller, capsaicin, that is clinically proven to be effective when rubbed on joints in a cream form. Saute some green peppers and onions and serve as a side with steak, burgers, or chicken. Or slice fresh peppers into strips and dip them into that garlic-flavored hummus for an afternoon snack. Your stuffed-up head will thank you for it.

Recommended Serving Size: Raw, cut into strips, one cup, 15 calories


Originally published on BHG.com, November 2004.

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Boost Your Metabolism

Quick Tips to Boost Your Metabolism

Metabolism is the rate by which the body produces and consumes energy and calories to support life. There are a lot of people who would give a lot to increase their metabolism. Having a high level of metabolism enables one to maintain burn fat and lose weight fast with the least amount of activity.

There are several factors that affect the metabolism of a person, such as the amount of muscle tissue, the frequency of the meals one consumes, genetics, stress levels, personal diet and activity levels.

Metabolism slows done due to the following:

loss of muscle because of not enough physical activity, the tendency of the body to cannibalize its own tissue because there is not enough food energy to sustain it, and the decrease of physical activity that comes naturally with old age.

Here are several ways to fire up one's metabolism:

1. Build up on lean, mean body mass. It is only natural that metabolism decreases along with age, but it is possible to counter the effects. The amount of muscle a person has is a very strong determinant in the ability to burn calories and shed fat. So it goes without saying that exercise is essential. Build strength and resistance by working out at least twice a week, preferably with weights. Do easy exercises in between workouts. Simple tasks such as walking the dog and using the stairs in place of the elevator can already take off calories. The key is to match the amount of eating to the amount of activity one has.

Here are some guidelines in getting the right exercise:
For strength training
-Increase the amount of repetitions of a particular exercise.

-Add the level of resistance

-Utilize advance exercise techniques if possible

For cardiovascular training
-Insert intervals between exercises-Perform cross-training and combine the exercises-Add up on resistance and speed

2. Eat breakfast. A lot of people are ignoring the fact that breakfast is the most important meal of the day. Surprisingly, the ones who eat breakfast are thinner than the ones who do not. Metabolism can slow down considerably if breakfast is taken during mid-morning or if one waits until the afternoon to eat.

3. Avoid sugar. Sugar enables the body to store fat. It is recommended that a person consumes food that helps sustain an even level of blood-sugar. Additionally, progressive execerise 2-3 times a week should be in order to stabilize blood sugar.

4. Eat spicy foods. Hot cuisine with peppers can increase metabolism.

5. Sleep more. According to research, it is riskier for people who do not get enough sleep to gain weight. Also, muscles are regenerated during the last couple of hours of slumber.

6. Increase water intake. Water flushes out toxins that are produced whenever the body burns fat. Majority of bodily functions involves water, and lack of water causes the body system's operations to decrease its speed, and produces unneeded stress as a result.

7. Eat smaller meals. It is advisable to consume 4 to 6 small meals that are timed 2 to 3 hours apart.

8. Never skip meals. People tend to skip meals in order to lose weight, which is a big mistake since it slows down metabolism.

9. Plan meals in detail. Always prepare the right amount of food to be consumed at the designated intervals. Do not commit the mistake of eating meals in sporadic patterns.

10. Ditch the stress! Stress, be it physical or emotional, triggers the release of a steroid called cortisol, which decreases metabolism. Also, people tend to eat excessively when stressed.

11. Guzzle up on green tea. It can be used as a substitute for coffee. Tea has the ability to stimulate metabolism, and unlike coffee, it has no undesirable side effects when too much is consumed.

12. Include more energy foods in the diet, such as fruits and vegetables, beans and whole grains.

Achieving the desired body weight is never impossible if one has the determination and patience needed to stabilize the metabolism level, which plays an important role in weight loss. A person needs to realize that eating right and working out is not just a passing fancy, but a way of life.

7 Diet Secrets of the Stars

Celebrities always look fabulous. Whether appearing in television or films or strutting down the red carpet during movie premiers and awards, they never cease to fascinate us with their larger than life presence. The truth is, it takes a lot of effort to look the way they do, and being the public figures that they are, they cannot afford to slack off when it comes to taking care of their physical appearances. Their livelihood largely depends on how they look. Aside from the clothes, the hair and the makeup, celebrities have to take good care of their bodies.

So it is no surprise that these stars have their own secrets when it comes to staying fit and gorgeous. Their health agenda can range from extreme workouts to well-planned meals. Who doesn't want to know their secrets in staying absolutely sexy? Here are some of the diet secrets of seven women celebrities.

1. Jennifer Aniston

The star of the phenomenal television show Friends not only mesmerized audiences with her adorable comic sense and her famous hairstyle, she was also known for having one of the sexiest bodies in Hollywood, as she appeared in countless magazine covers. To stay trim, Jennifer follows the 40:30:30 diet method. The diet consists of:
40% Low glycemic carbohydrates-Foods such as beans, fruits and vegetables, legumes
30% lean proteins-Tofu, fish, chicken, turkey, beef and low fat dairy products
30% essential fats-nuts and seeds, fish and olive oils
It is essential that every meal should contain macronutrients to attain the balance of hormones and maximum weight loss.

2. Kate Hudson

The gorgeous daughter of actress Goldie Hawn gained 60 pounds during her pregnancy, which she needed to shed quickly before commencing on her next film. From her previous eating plan, she switched to a higher protein diet. She consumed high protein meals in smaller portions, and she combined this diet with an exercise program that includes weight training and cardiovascular workouts. After getting a lot of flak because of her post-pregnancy figure, Kate removed all that baby weight in only four months and has gained abdominal muscles that gained the envy of many in Hollywood.

3. Oprah Winfrey

As one of the most successful talk-show hosts in the world, there is no question that Oprah needs to maintain her physical appearance for her millions of audiences. Known as one of those celebrities who are constantly battling weight gain, she has recently toned up her figure and has never looked figure in age 50 by combining a regular exercise regime and diet plan. Oprah works out five days a week, spending 30 minutes on the threadmill and doing free weights. Her eating plan consists of legumes, fish, nuts, fruits and vegetables, chicken and dairy products that are lowfat. She limits her consumption of white sugar and flour. Oprah also credits her trim figure to her habit of not eating anything after seven in the evening.

4. Gwyneth Paltrow

A lot of people may find it hard to believe that the perpetually slim Academy award-winning actress actually needs to diet. Gwyneth actually follows a healthy eating plan that resembles Oprah's, avoiding sugar and white flour. She usually follows a macrobiotic diet, eating foods like vegetables, brown rice, and lean meat. She also eliminated dairy from her diet, and does yoga everyday.

5. Madonna

The pop star known as the Material Girl has always flaunted a body that is to die for, and has become a true fitness paragon over the years. She keeps herself in tip-top shape by having Ashtanga Yoga, and follows a strict diet that mostly shuns junk foods. She adopted a macrobiotic eating plan that includes organic foods rich in lean protein.

6. Claudia Schiffer

The bodacious German supermodel eats salad and steamed vegetables for dinner and eats only fruits before the afternoon. While on locations, she prefers to eat black grapes and drinks tomato juice and herbal tea.

7. Christie Brinkley

Long-time supermodel maintains her all-American good looks by being a vegetarian. She does not keep junk foods of any kind inside her home to make sure that she does not eat them when cravings occur. She snacks on sweet potatoes in place of candy bars, and she adopts a liquid juice diet when she needs to slim down fast.

So you see, celebrities are just like ordinary people. They need to maintain their figures just like anyone else, and there is more pressure on their part since they are constantly in the public eye. Ordinary folks can have celebrity-like bodies, too, and by following these diet and fitness plans, they can also look like red-carpet worthy.

Healthy Eating - watch your sugar intake!

An over load of dietary sugar is the big player in obesity, stomach and hormonal disorders, belly fat, arthritis, asthma, bone health and diabetes. The word is out that Americans are eating 20 teaspoons a day of liquid candy in the form of soda pop. 1 in 5 children is obese and the probable reason is lack of knowledge of healthy eating.

You can learn to develop awareness of how much sugar you eat. Sugar is ubiquitous and can masquerade as healthy eating. How many sodas do you drink per day? . How many teaspoons of sugar do you put in every cup of coffee? What is the sugar content of your energy bar? Do you eat milk chocolate or dark? Dark has less sugar and more antioxidants. Healthy eating habits can make you a winner!

Sugar is usually disguised as high fructose corn syrup, corn syrup and any word ending in ‘ose’ like maltose. If the first or second items on the food label are sugar, then the product is mostly sugar. So reading labels is critical for healthy eating.

Prepared and convenience food is loaded with hidden sugar. It sneaks into bottled sauces and prepared grocery store meals. Reading labels gives you information about the grams of sugar and the serving size. For instance, your favorite sauce serving size is 1 tbsp. and equals 3g of sugar, but your recipe requires 1 cup of sauce, about 12 tablespoons. This is not healthy eating, because the sugar is unbalanced at 36gms.

Because selling sugar products brings massive profits for multinational corporations they are not going to change, so you must. Their silent slogan is, “Let the people eat sugar!” So find ways to distract yourself. For instance if you stop for coffee and doughnuts (mostly sugar because of white flour) every morning, then find another route to work.

Take consistent focused action about managing sugar. Get rid of jams, jelly and sugar goods in your pantry. Replace sugary snacks with nuts, seeds and cheese. Tell yourself, “It feels good to carry and drink water”. Congratulate yourself for not succumbing to sugar-free drinks. And start loving the healthy eating person you desire to be.

Adapted from Celia Westberry

Salad, anyone?

Salads are nutritional and can be the great source of vitamins, proteins, carbohydrates, minerals and lot more. They are considered as light meal and much more than an appetizer. Their preparation mostly involves vegetables (leafy vegetables) sometimes fruits. The dressing of the salads forms the crux of it, which differentiates the taste of different salads. Occasionally the salad is prepared with meat, fish cheese or nuts, which makes the salad of high calorie-content. Salads are healthy with low calories and commonly found in western cuisines.

The most commonly consumed green salad consists of variety of vegetables like lettuce, spinach or arugula. Other veges include tomato, cucumber, peppers, mushrooms, onions, spring onions, and red onions, carrot and reddish. Salads might be added with pasta, olives, cooked potatoes, croutons, beans, rice meat, cheese and fish.

Lets look at one of the recipe called Chinese chicken salad recipe which easy to prepare and tasty to eat. The almonds and noodles in the salad adds a crunchy taste to it and the dressing makes it spicy and sweet. Take a quick look at the ingredients needed.

Chinese chicken salad

Ingredients:

lettuce, carrot, cucumber, sweet corn nibblets, basically any fresh veges of your choice

1/2-cup of chopped green onions

Few sliced almonds to add crunch

4 skinless, boneless chicken breasts

Dressing essentials:

1/2 cup of sugar

1/2 cup of olive oil

2 tsp. of soy sauce

1/2 cup of wine vinegar

Method

To start with the Chinese chicken salad, you need to bake/grill and cube the 4 chicken breasts properly. Once this is done you have to combine all ingredients together. When the ingredients are mixed properly add the dressing immediately before serving.