OATMEAL PANCAKE
1/2 cup old-fashioned oatmeal
1/4 cup low-fat cottage cheese
4 egg whites
1 teaspoon vanilla extract
1/4 teaspoon cinnamon
1/4 teaspoon nutmeg
Process the oatmeal, cottage cheese, egg whites, vanilla extract, cinnamon, and nutmeg in a blender until smooth.
Spray a nonstick skillet with cooking spray. Add the batter and cook over medium heat until lightly browned, flip and finish.
Serves 1, 288 calories, Yum!
Saturday, August 25, 2007
Monday, August 20, 2007
CALCIUM for Daily Living
Good Source of Calcium - Does Vegetarian Diet Serve as a Good Source of Calcium?
By John Gibb
Vegetarian diet is one of the richest and most beneficial sources of calcium. Vegetables are free from contaminants and harmful substances which are part of most foods coming from animal sources. We can safely claim that a vegetarian diet is a good source of calcium and should be adopted to live a healthy, fruitful life.
Vegetables like kale, turnip greens, mustard greens, cabbage, broccoli, spinach and dandelion greens contain adequate amounts of calcium. Kale is easy to digest and the calcium it contains gets readily absorbed by the bloodstream. Similarly, other vegetables belonging to this family are healthful sources of calcium.
Soybeans, white beans, navy beans, lima beans and some others are fairly good sources of calcium coming from plant sources. However, they do not provide adequate amounts required to fulfill daily calcium needs. And because of this reason, beans are not considered as a very good source of calcium.
Nevertheless, tofu has been found to be a fairly good source of calcium. ½ a cup of regular tofu provides up to 135 mg of calcium. Similarly, same quantity of firm tofu provides about 80 mg of calcium. Peanuts, almonds, walnuts and sesame seeds are rich sources of calcium. 1 ounce of roasted almonds provides up to 80 mg of calcium.
Other foods listed under the vegetarian diet are almond butter, peanut butter, cranberry juice, orange juice, figs, soy milk, and Brussel sprouts. 4-6 of the above-mentioned calcium sources should be added to an everyday diet to receive good quantities of calcium. You can also add blackstrap molasses and brown sugar to baked desserts to receive calcium in good amounts.
Vitamin D is required for proper absorption of calcium. Try to add those sources which are also rich in vitamin D, iron and phosphorus. Fish and seafood is considered as one of the most healthful sources of calcium and vitamin D. Similarly, calcium supplements containing vitamin D and vitamin K2 can also be used to fulfill daily calcium needs.
Recently, it has been discovered that a special kind of calcium carbonate known as coral calcium is very effective for long-term bone health. It contains calcium, magnesium, sodium, phosphorus, potassium and many other minerals in just the right quantities. It is obtained in an environmentally friendly manner from fossilized coral reefs above sea level. It is pure, safe and totally natural.
Calcium supplements containing coral calcium are very beneficial for health and should be consumed to complement a calcium-rich vegetarian diet.
For optimal bone and joint health, we have been using a special natural calcium formula and for good reason, this formula is known as Bone ProtectWe have personally been using this formula for over 3 years with excellent health results.
You can learn more about our product of choice and why we use this product above all other calcium formulas at optimal bone health.
John Gibb is the manager of a series health websites. His latest addition discusses the calcium formula himself and the editors consume. For more information on calcium, coral calcium, and bone health as a whole, be sure to check out http://www.optimal-bone-health.com
Article Source: http://EzineArticles.com/?expert=John_Gibb http://EzineArticles.com/?Good-Source-of-Calcium---Does-Vegetarian-Diet-Serve-as-a-Good-Source-of-Calcium?&id=691001
By John Gibb
Vegetarian diet is one of the richest and most beneficial sources of calcium. Vegetables are free from contaminants and harmful substances which are part of most foods coming from animal sources. We can safely claim that a vegetarian diet is a good source of calcium and should be adopted to live a healthy, fruitful life.
Vegetables like kale, turnip greens, mustard greens, cabbage, broccoli, spinach and dandelion greens contain adequate amounts of calcium. Kale is easy to digest and the calcium it contains gets readily absorbed by the bloodstream. Similarly, other vegetables belonging to this family are healthful sources of calcium.
Soybeans, white beans, navy beans, lima beans and some others are fairly good sources of calcium coming from plant sources. However, they do not provide adequate amounts required to fulfill daily calcium needs. And because of this reason, beans are not considered as a very good source of calcium.
Nevertheless, tofu has been found to be a fairly good source of calcium. ½ a cup of regular tofu provides up to 135 mg of calcium. Similarly, same quantity of firm tofu provides about 80 mg of calcium. Peanuts, almonds, walnuts and sesame seeds are rich sources of calcium. 1 ounce of roasted almonds provides up to 80 mg of calcium.
Other foods listed under the vegetarian diet are almond butter, peanut butter, cranberry juice, orange juice, figs, soy milk, and Brussel sprouts. 4-6 of the above-mentioned calcium sources should be added to an everyday diet to receive good quantities of calcium. You can also add blackstrap molasses and brown sugar to baked desserts to receive calcium in good amounts.
Vitamin D is required for proper absorption of calcium. Try to add those sources which are also rich in vitamin D, iron and phosphorus. Fish and seafood is considered as one of the most healthful sources of calcium and vitamin D. Similarly, calcium supplements containing vitamin D and vitamin K2 can also be used to fulfill daily calcium needs.
Recently, it has been discovered that a special kind of calcium carbonate known as coral calcium is very effective for long-term bone health. It contains calcium, magnesium, sodium, phosphorus, potassium and many other minerals in just the right quantities. It is obtained in an environmentally friendly manner from fossilized coral reefs above sea level. It is pure, safe and totally natural.
Calcium supplements containing coral calcium are very beneficial for health and should be consumed to complement a calcium-rich vegetarian diet.
For optimal bone and joint health, we have been using a special natural calcium formula and for good reason, this formula is known as Bone ProtectWe have personally been using this formula for over 3 years with excellent health results.
You can learn more about our product of choice and why we use this product above all other calcium formulas at optimal bone health.
John Gibb is the manager of a series health websites. His latest addition discusses the calcium formula himself and the editors consume. For more information on calcium, coral calcium, and bone health as a whole, be sure to check out http://www.optimal-bone-health.com
Article Source: http://EzineArticles.com/?expert=John_Gibb http://EzineArticles.com/?Good-Source-of-Calcium---Does-Vegetarian-Diet-Serve-as-a-Good-Source-of-Calcium?&id=691001
2nd in a series of Three - Calcium
Egg as a Source of Calcium - Can We Consider Egg as a Source of Calcium?
By John Gibb
Recently it has been discovered that eggshell is a good source of calcium. When crushed finely and eaten by dissolving in some solvents, it provides a good amount of calcium carbonate. However, many people are still doubtful to use egg as a source of calcium because the calcium it provides is not easily absorbed by the bloodstream.
Some studies have shown that calcium obtained from eggshell is very beneficial. It probably reduces acidity in the stomach and also helps in digestion. Even calcium supplements have been made by using crushed eggshell to help people overcome their calcium deficiency.
Manufacturers of these supplements claim that after using them for a whole year there is considerable gain in bone density, especially seen in postmenopausal women.
People who consider egg as a source of calcium also consume multi-vitamin or vitamin D supplements. This is because calcium carbonate obtained from eggshell is insoluble and requires vitamin D and other nutrients to finally get absorbed by the bloodstream.
Calcium carbonate supplements are equally helpful in controlling calcium deficiency in postmenopausal women. These supplements use pure and natural ingredients and are said to be totally safe to be used by people of all ages. They are effective and provide many long-term health benefits including prevention of various degenerative diseases and treatment of prolonged depression, kidney stones and pre-menstrual syndrome in women.
It has been found that ½ a cup of egg substitute provides up to 130 mg of calcium. Potato starch and corn starch are used as egg substitutes in many low-fat recipes. Similarly, banana and soy powder act as good egg substitutes and they are rich in many minerals and vitamins. Many people use egg as a source of calcium by utilizing healthful egg substitutes.
Vegans do not eat meat, eggs and dairy products. They can also make use of fruits as egg substitutes or drink soy milk to obtain adequate amounts of calcium on a daily basis. A mixture of flaxseed powder, tofu and water acts as a good egg substitute for vegans.
If calcium deficiency is very prominent and many signs and symptoms have already occurred, you may immediately want to start the course of high-potency calcium supplements. Doctors advise consuming good-quality calcium tablets on a regular basis. Try to find calcium supplements made with pure ingredients, preferably coral calcium and other minerals and vitamins such as magnesium and vitamin D and K2.
For optimal bone and joint health, we have been using a special natural calcium formula and for good reason, this formula is known as Bone Protect We have personally been using this formula for over 3 years with excellent health results.
John Gibb is the manager of a series health websites. His latest addition discusses the calcium formula himself and the editors consume. For more information on calcium, coral calcium, and bone health as a whole, be sure to check out http://www.optimal-bone-health.com
Article Source: http://EzineArticles.com/?expert=John_Gibb http://EzineArticles.com/?Egg-as-a-Source-of-Calcium---Can-We-Consider-Egg-as-a-Source-of-Calcium?&id=690999
By John Gibb
Recently it has been discovered that eggshell is a good source of calcium. When crushed finely and eaten by dissolving in some solvents, it provides a good amount of calcium carbonate. However, many people are still doubtful to use egg as a source of calcium because the calcium it provides is not easily absorbed by the bloodstream.
Some studies have shown that calcium obtained from eggshell is very beneficial. It probably reduces acidity in the stomach and also helps in digestion. Even calcium supplements have been made by using crushed eggshell to help people overcome their calcium deficiency.
Manufacturers of these supplements claim that after using them for a whole year there is considerable gain in bone density, especially seen in postmenopausal women.
People who consider egg as a source of calcium also consume multi-vitamin or vitamin D supplements. This is because calcium carbonate obtained from eggshell is insoluble and requires vitamin D and other nutrients to finally get absorbed by the bloodstream.
Calcium carbonate supplements are equally helpful in controlling calcium deficiency in postmenopausal women. These supplements use pure and natural ingredients and are said to be totally safe to be used by people of all ages. They are effective and provide many long-term health benefits including prevention of various degenerative diseases and treatment of prolonged depression, kidney stones and pre-menstrual syndrome in women.
It has been found that ½ a cup of egg substitute provides up to 130 mg of calcium. Potato starch and corn starch are used as egg substitutes in many low-fat recipes. Similarly, banana and soy powder act as good egg substitutes and they are rich in many minerals and vitamins. Many people use egg as a source of calcium by utilizing healthful egg substitutes.
Vegans do not eat meat, eggs and dairy products. They can also make use of fruits as egg substitutes or drink soy milk to obtain adequate amounts of calcium on a daily basis. A mixture of flaxseed powder, tofu and water acts as a good egg substitute for vegans.
If calcium deficiency is very prominent and many signs and symptoms have already occurred, you may immediately want to start the course of high-potency calcium supplements. Doctors advise consuming good-quality calcium tablets on a regular basis. Try to find calcium supplements made with pure ingredients, preferably coral calcium and other minerals and vitamins such as magnesium and vitamin D and K2.
For optimal bone and joint health, we have been using a special natural calcium formula and for good reason, this formula is known as Bone Protect We have personally been using this formula for over 3 years with excellent health results.
John Gibb is the manager of a series health websites. His latest addition discusses the calcium formula himself and the editors consume. For more information on calcium, coral calcium, and bone health as a whole, be sure to check out http://www.optimal-bone-health.com
Article Source: http://EzineArticles.com/?expert=John_Gibb http://EzineArticles.com/?Egg-as-a-Source-of-Calcium---Can-We-Consider-Egg-as-a-Source-of-Calcium?&id=690999
First in a series of three - CALCIUM
High Calcium Diet - How to Make a High Calcium Diet Plan
By John Gibb
We all need calcium and other nutrients to develop a strong skeletal and immune system. Our everyday diet should be composed of all the important minerals and vitamins to make our body strong and capable of fighting against many diseases.
A high calcium diet plan is not very difficult to follow once you know all the calcium-rich foods coming from plant as well as animal sources. Let’s find out how to make a high calcium diet plan.
Vegetables are rich sources of calcium and other minerals. They are good for maintaining overall health and should be consumed on a regular basis. Cooked as well as raw vegetables are good calcium sources. A high calcium diet plan should include kale, broccoli, spinach, mustard greens, turnip greens, dandelion greens and cabbage. You can make a mixed salad using these vegetables or simply cook them and eat 1 cup of any of these vegetables daily.
Milk and dairy products can be easily added to an everyday diet. Make a habit of drinking at least 1 cup of skim or low-fat milk daily. Similarly, other dairy products like cream, cheese, yoghurt and ice cream can be used to obtain adequate amounts of calcium. Eggshell is a good source of calcium and those who don’t like eating eggs can also use egg substitutes to act as fairly good calcium sources.
A high calcium diet should also be composed of beans, nuts, fish and seafood. Soy milk, soy beverages, boiled bone soup, calcium-fortified orange juice, blackstrap molasses, sea vegetables, oatmeal, calcium-fortified cereals and tofu are excellent sources of calcium. Make a plan for 3 or 6 meals a day depending on your overall health and weight by including 1-3 servings of at least 5 to 6 of the above-mentioned foods.
A diet plan is more easily followed when the foods you like are added to it. If you don’t like milk or are allergic to it, don’t force yourself to drink it regularly. Soy milk is a good alternative to cow’s milk. Similarly, if you don’t like eating vegetables then try using calcium supplements to fulfill your daily calcium needs.
In fact a good calcium diet should be composed of at least 2-3 daily doses of good-quality calcium tablets. Calcium supplements not only help in overcoming calcium deficiency, but also reduce stomach acidity and assist in proper digestion of food and weight loss.
For optimal bone and joint health, we have been using a special natural calcium formula and for good reason, this formula is known as Bone Protect We have personally been using this formula for over 3 years with excellent health results.
John Gibb is the manager of a series health websites. His latest addition discusses the calcium formula himself and the editors consume. For more information on calcium, coral calcium, and bone health as a whole, be sure to check out http://www.optimal-bone-health.com
Article Source: http://EzineArticles.com/?expert=John_Gibb http://EzineArticles.com/?High-Calcium-Diet---How-to-Make-a-High-Calcium-Diet-Plan&id=690993
By John Gibb
We all need calcium and other nutrients to develop a strong skeletal and immune system. Our everyday diet should be composed of all the important minerals and vitamins to make our body strong and capable of fighting against many diseases.
A high calcium diet plan is not very difficult to follow once you know all the calcium-rich foods coming from plant as well as animal sources. Let’s find out how to make a high calcium diet plan.
Vegetables are rich sources of calcium and other minerals. They are good for maintaining overall health and should be consumed on a regular basis. Cooked as well as raw vegetables are good calcium sources. A high calcium diet plan should include kale, broccoli, spinach, mustard greens, turnip greens, dandelion greens and cabbage. You can make a mixed salad using these vegetables or simply cook them and eat 1 cup of any of these vegetables daily.
Milk and dairy products can be easily added to an everyday diet. Make a habit of drinking at least 1 cup of skim or low-fat milk daily. Similarly, other dairy products like cream, cheese, yoghurt and ice cream can be used to obtain adequate amounts of calcium. Eggshell is a good source of calcium and those who don’t like eating eggs can also use egg substitutes to act as fairly good calcium sources.
A high calcium diet should also be composed of beans, nuts, fish and seafood. Soy milk, soy beverages, boiled bone soup, calcium-fortified orange juice, blackstrap molasses, sea vegetables, oatmeal, calcium-fortified cereals and tofu are excellent sources of calcium. Make a plan for 3 or 6 meals a day depending on your overall health and weight by including 1-3 servings of at least 5 to 6 of the above-mentioned foods.
A diet plan is more easily followed when the foods you like are added to it. If you don’t like milk or are allergic to it, don’t force yourself to drink it regularly. Soy milk is a good alternative to cow’s milk. Similarly, if you don’t like eating vegetables then try using calcium supplements to fulfill your daily calcium needs.
In fact a good calcium diet should be composed of at least 2-3 daily doses of good-quality calcium tablets. Calcium supplements not only help in overcoming calcium deficiency, but also reduce stomach acidity and assist in proper digestion of food and weight loss.
For optimal bone and joint health, we have been using a special natural calcium formula and for good reason, this formula is known as Bone Protect We have personally been using this formula for over 3 years with excellent health results.
John Gibb is the manager of a series health websites. His latest addition discusses the calcium formula himself and the editors consume. For more information on calcium, coral calcium, and bone health as a whole, be sure to check out http://www.optimal-bone-health.com
Article Source: http://EzineArticles.com/?expert=John_Gibb http://EzineArticles.com/?High-Calcium-Diet---How-to-Make-a-High-Calcium-Diet-Plan&id=690993
Thursday, August 16, 2007
That breeze you feel is summer flying by ...
Okay I admit it ... not long ago I was whining a little ... okay maybe more than a little, but you have to consider I live in northern Michigan where it's very unusual for our summer to spike a long stretch of temps in the 90s and humidity right about there too. So, I whined. Air conditioning is not usually necessary in my area so it didn't matter that our window unit was broken ... rather it didn't matter until last week! Anyway, summer is almost over and there is the feel of fall in the air this week with temps down in the low 70s and nights around 45 (much more Michigan-like).
Peaches are coming into season and this recipe will make you want to freeze some fresh peaches to thaw during the long winter :)
PEACH PIE
Two pie crusts (I use the premade available from the market in the dairy case)
2/3 cup granulated white sugar
1/3 cup all purpose flour
1/4 teaspoon ground cinnamon
6 cups sliced peaches (6-8 medium)
1 teaspoon lemon juice
1 tablespoon butter or stick margarine, if desired
1. Heat oven to 425.
2. Line pie plate with one pie crust
3. Mix sugar, flour and cinnamon in large bowl, stire in peaches and lemon juice. Pour onto the pie crust.
4. Cut butter or margarine into small pieces; sprinkle over the peach mixture.
5. Cover with top pastry, cut 5-6 slits in the top pastry, seal and flute the edge.
6. Cover edge with 2-3 inch strip of aluminum goil to prevent excessive browning. Remove foil for last 15 minutes of baking time.
7. Bake about 45 minutes or until crust is golden brown and juice begins to bubble through the slits in crust. Cool on wire rack at least two hours.
Serves 8. Calories 405/serving.
Peaches are coming into season and this recipe will make you want to freeze some fresh peaches to thaw during the long winter :)
PEACH PIE
Two pie crusts (I use the premade available from the market in the dairy case)
2/3 cup granulated white sugar
1/3 cup all purpose flour
1/4 teaspoon ground cinnamon
6 cups sliced peaches (6-8 medium)
1 teaspoon lemon juice
1 tablespoon butter or stick margarine, if desired
1. Heat oven to 425.
2. Line pie plate with one pie crust
3. Mix sugar, flour and cinnamon in large bowl, stire in peaches and lemon juice. Pour onto the pie crust.
4. Cut butter or margarine into small pieces; sprinkle over the peach mixture.
5. Cover with top pastry, cut 5-6 slits in the top pastry, seal and flute the edge.
6. Cover edge with 2-3 inch strip of aluminum goil to prevent excessive browning. Remove foil for last 15 minutes of baking time.
7. Bake about 45 minutes or until crust is golden brown and juice begins to bubble through the slits in crust. Cool on wire rack at least two hours.
Serves 8. Calories 405/serving.
Friday, August 3, 2007
Baked Salmon - with a Twist!
In Michigan we have an abundance of fish and during summer the salmon is easy to come by and a snap to fix for dinner. This baked salmon is prepared in the usual way, but the sauce is what made my family rave! Although the sauce is part of a recipe for salmon patties there are times when frying salmon patties just isn't in the cards - and last night was one of those.
BAKED SALMON
1-1/2 pounds salmon fillet, skin and bones removed
1 teaspoon dried dillweed
butter flavored cooking spray
Preheat oven to 375.
Spray 9 x 13 baking pan with cooking spray.
Rinse fish fillets, pat dry and arrange in the baking pan.
Spray lightly with butter flavor cooking spray.
Sprinkle with dillweed.
Bake 20-25 minutes or until the fish flakes.
DILL SAUCE
1/3 cup sour cream
3 tablespoons mayonnaise
3/4 teaspoon dillweed
Combine and refrigerate until serving.
This was a really light and refreshing change from tartar sauce served with baked salmon. You might want to double the batch so there is plenty to go around.
Crumble leftover salmon, add dill sauce and mix together for a great sandwich filling!
Please leave a comment if you have a favorite salmon recipe to share.
BAKED SALMON
1-1/2 pounds salmon fillet, skin and bones removed
1 teaspoon dried dillweed
butter flavored cooking spray
Preheat oven to 375.
Spray 9 x 13 baking pan with cooking spray.
Rinse fish fillets, pat dry and arrange in the baking pan.
Spray lightly with butter flavor cooking spray.
Sprinkle with dillweed.
Bake 20-25 minutes or until the fish flakes.
DILL SAUCE
1/3 cup sour cream
3 tablespoons mayonnaise
3/4 teaspoon dillweed
Combine and refrigerate until serving.
This was a really light and refreshing change from tartar sauce served with baked salmon. You might want to double the batch so there is plenty to go around.
Crumble leftover salmon, add dill sauce and mix together for a great sandwich filling!
Please leave a comment if you have a favorite salmon recipe to share.
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