Nutrition Articles

Spotlight on: Plums

Eating Healthy

• Plums, and their dried version known as prunes, are very high in phytonutrients, which function as an antioxidant and provide much benefit to the body.
• Eating plums helps in the production and absorption of iron in the body, thereby leading to better blood circulation leading further to the growth of healthy tissues.
• Consuming plums on a regular basis will help prevent macular degeneration and other eye infections.

Researchers have also found that plums contain anti-cancer agents that prevent the growth of cancerous cells and tumors.

Recipe: Fresh Fruit Salad

• ½ cup water
• 2/3 cup sugar
• 3 cups thinly sliced rhubarb
• 15 seedless grapes, halved
• ½ orange, sectioned
• 10 fresh strawberries, hulled and halved
• 1 apple, cored and diced
• 1 peach, sliced
• 1 plum, pitted and sliced
• 15 pitted Bing cherries
• ¼ cup fresh blueberries

Bring water and sugar to boil in a medium saucepan over medium heat.  Stir in the rhubarb, turn heat to low, cover and simmer until rhubarb is soft, 10 to 15 minutes.  Mash and chill in the refrigerator about one hour.   To serve, mix the grapes, orange, strawberries, apple, peach, plum, cherries, and blueberries with 2/3 cup of the rhubarb sauce.  Stir gently, but thoroughly to coat.  Refrigerate for at least two hours for all of the flavors to blend well.

Recipe: Chicken Breasts with Plum Salsa and Basmati Rice

• 1 ½ cups of water
• 1 cup uncooked basmati rice, rinsed and drained
• ¾ pound plums, pitted and chopped
• ½ medium red onion, minced
• 3 habanero peppers, seeded and minced
• 3 tablespoons fresh minced cilantro
• 1 teaspoon sugar
• ¾ pound boneless, skinless chicken breasts
• 2 teaspoons fresh rosemary, minced
• Salt and pepper to taste
• 2 teaspoons vegetable oil

Place water in medium saucepan and stir in rice. Bring to boil.  Cover, reduce heat and simmer for 20 minutes. Remove from heat, cool and fluff with fork.  In a bowl, mix the plums, peppers, onions, cilantro and sugar. Cover and refrigerate for 30 minutes.  Season chicken with rosemary, salt and pepper.  Heat vegetable oil in skillet over medium-heat. Place chicken in oil and brown 1 minute per side.  Reduce heat to medium, and cook for 5 additional minutes per side.  Serve over rice with plum salsa.

Health 101: Ways to Tell You Are Not Getting Enough Protein

Our bodies have a unique way of telling us when we are not getting enough protein in our diet. Here are seven great ways that show us we are lacking protein:

• You are constantly weak and hungry.
• You muscles no longer have definition.
• You are struggling to lose weight.
• You are losing your hair.
• You are always getting sick.
• Your lower legs and feet swell unexpectedly.
• Your skin gets patchy in places.

Calorie Counter, Easter Basket Candy

Food for Thought

Sure, one or two candy eggs seem harmless, but think again. While it's ok to satisfy your sweet tooth use this calorie calculator to monitor your intake!

From marshmallow peeps to chocolate, find out the calories of the content of your Easter basket,

4 Peeps Marshmallow Bunnies: 130 calories

1 Peeps Hollow Milk Chocolate Egg: 420 calories

5 Mars Mini Chocolate Eggs: 179 calories

1 Cadbury Solid Milk Chocolate Easter Bunny: 890 calories

1 Cadbury Crème Egg: 150 calories

12 Cadbury Chocolate Eggs: 190 calories

1 Dove Solid Chocolate Easter Bunny: 230 calories

1 Nestle's Crunch Solid Chocolate Easter Bunny: 692 calories

1 Snickers Cream Sports Egg: 140 calories

1 Reese's Peanut Butter Egg: 180 calories

1 Reese's Reester Bunny: 798 calories

1 Brachs Chocolate Covered Marshmallow Egg: 43 calories

5 Brachs Malted Easter Eggs: 180 calories

35 Jelly Belly Assorted Jelly Beans: 140 calories

1 Cadbury Caramel Egg: 190 calories

5 Peeps Marshmallow Chicks: 136 calories

1 Large Solid Chocolate Bunny (7 oz.): 1050 calories

8 Robin Eggs: 180 calories

1 Milky Way Bunny: 160 calories

12 Cadbury Mini Eggs: 190 calories

5 Mini Kit Kats: 210 calories

1 Hollow Chocolate Bunny: 270 calories

2 Tootsie Roll Snack Bars: 100 calories

2 Small Boxes of Dots: 140 calories

Goji Berry

Project Review

If you are looking for an energy boost, the Goji Berries contain astronomical levels of unique bio active polysaccharides, a family of complex carbohydrates bound to proteins that defends the body against illness, pollutants and free radicals.

These "master molecules” control many of the body's most important biochemical defense systems. The Goji Berries of Himalayan descent may be the richest known source of glyconutrients.

Some of the benefits include: boost in energy and strength, reduces cholesterol, helps promote weight loss, strengthens your heart, maintains healthy blood pressure and more. The one con of the Goji Berry is that you might get too much energy if you take two capsules to start.  We only recommend taking one capsule to start.

Lowering Your Blood Pressure through Diet

Food for Thought

According to a recent study done by the American Heart Association, one in three adults suffer from hypertension or high blood pressure.  While many people are prescribed medication to help reduce their blood pressure, nutritionists say that simply by eating your fruits and vegetables that you can help reduce your blood pressure naturally.

Fruits and vegetables are chock full of great vitamins and nutrients that will help to lower your blood pressure, and combined with medication and exercise you will be back on the healthy track.

Physicians recommend 4 to 5 servings of vegetables per day and 2 to 3 servings of fruit per day.

The following are some great blood pressure lowering options:

Vegetables: swiss chard, broccoli, cabbage, cauliflower, spinach and lettuce.

Fruits: citrus fruits, bananas, and apples.

While all fruits and vegetables are good for you, the above contain the appropriate amounts of the right vitamins and nutrients that when added to your regular diet will equal out to a heart-supportive diet.

By simply making some small changes to your every day eating and making sure to get the appropriate number of foods and vegetables in your daily diet, you will see your blood pressure numbers gradually decreasing.