Rainbow Salad

This recipe packs in so many different fruits and vegetables, that you’ll be sure to hit all the color categories. With such a sweet and delicious salad, you’ll be shocked that it’s actually good for you!

Serves 6 to 8

Ingredients:
Salad:
2- 10 oz packages baby spinach
1 pint grape tomatoes
½ cup pomegranate seeds
½ cup corn (preferably fresh)
1 can mandarin oranges
1 cup strawberries, sliced
1 can hearts of palm
1 large cucumber, peeled and seeded, in a medium dice
½ cup sunflower seeds

Dressing:
4 tablespoons canola oil
2 tablespoons balsamic vinegar
1 tablespoon sugar
1 teaspoon Dijon honey mustard
Salt, garlic powder, and pepper to taste

1. Combine all salad ingredients in a large bowl.
2. Whisk together all of the dressing ingredients.
3. Dress the salad immediately before serving and toss to coat.

Calories: 160/ serving for 8 servings
200/ serving for 6 servings

Vegetarians Gain Less Weight

Scientists at the University of Oxford found that vegetarians are less likely to gain weight than their meat-eating counterparts. The study compared the diets of 21,966 British men and women from 1994-1999, and then followed up with the participants from 2000-2003. They found that weight gain was somewhat smaller in vegans and fish-eaters as compared to meat-eaters. What is more pertinent, however, is that the study revealed individuals who changed from meat-eating to the direction of fish-eating, vegetarian, or vegan, showed the smallest amount of weight gain. Though it is not conclusive as to why the change caused the smallest weight gain, it does seem clear that including more fruits, vegetables, and whole grains may help maintain your waistline.

Eat by Color

Red and orange, green and blue, shiny yellow, purple too, all the colors that we know…should be on your plate!

Nearly all fruits and vegetables are low in fat and contain healthy components called phytochemicals. Phytochemicals are natural plant compounds that provide a variety of health benefits, such as protecting against heart disease, cancer, and other chronic illnesses. These phytochemicals are what give produce their vibrant colors. The goal then, is to consume our “5 a Day” while varying the types and colors of fruits and vegetables.

According to Dr. David Heber, author of “What Color is Your Diet?”, there are seven color categories of produce, each providing their own array of phytochemicals and health benefits.

Red Group
Examples: tomatoes, watermelon, red grapes, radishes, pomegranates, and pink grapefruit.

Specific phytochemicals in red fruits and vegetables such as lycopene and anthocyanins are important because they help rid the body of free radicals that damage genes. Research indicates that lycopene protects against prostate cancer, as well as heart and lung disease. In addition, anthocyanins help to reduce the effect of sun damage on the skin from free radicals as well as assist in circulatory issues. There is also evidence that these phytochemicals help with memory function, urinary tract health, heart health, and by lowering the risk of certain cancers.

Yellow/Green Group
Examples: spinach, collard greens, yellow corn, peas, avocado, and honeydew.

This group is a great source of the carotenoids lutein and zeaxanthin. Both of these components are believed to reduce the risk of cataracts and age-related macular degeneration.

Orange Group
Examples: carrots, mangoes, apricots, cantaloupe, pumpkin, acorn squash, and sweet potatoes.

The orange fruits and vegetables contain carotenoids and bioflavonoids that may help prevent cancer by repairing DNA. The beta-carotene in this group, which converts to vitamin A, is also good for night vision.

Orange/Yellow Group
Includes oranges, pineapple, peaches, papaya, and nectarines.

This group contains beta cryptoxanthin, a strong antioxidant that protects against free radicals that can damage your cells and DNA. Research has shown that beta-cryptoxanthin is protective against lung and colon cancer. In addition, it may reduce the risk of rheumatoid arthritis. This group is also high in vitamin C, an antioxidant that helps protect cells.

Red/Purple Group
Examples: figs, beets, eggplant, purple grapes, cranberries, blueberries, blackberries, strawberries, red apples, and red wine.

Red/purple fruits and vegetables contain health promoting phytochemicals such as anthocyanins and phenolics, which protect against heart disease and blood clots. These phytochemicals may also delay the aging of cells in the body and help in healthy aging. In addition, there is some evidence they may help delay the onset of Alzheimer’s disease and help with memory function. Of this group, blueberries have the highest antioxidant activity because of a large anthocyanin concentration.

Green Group
Examples: broccoli, Brussels sprouts, cabbage, bok choy, and kale.

This group contains the chemicals sulforaphane and isocyanate, and they also contain indoles. Each of these substances helps to protect against cancer by inhibiting the action of carcinogens.

White/Green Group
Examples: leeks, scallions, garlic, onions, celery, pears, white wine, cauliflower, endive, green grapes, and chives.

White fruits and vegetables contain a variety of phytochemicals such as allicin, which is found not only in garlic and onions but in an array of brown and tan foods as well. This particular phytochemical has some antibiotic properties, similar to anti-bacterials and anti-fungals, in addition to having antitumor properties. Other foods in this group also contain quercetin and kaempferol. Quercetin is a powerful antioxidant and has anti-inflammatory and anti-histamine properties. It may also be protective against prostate cancer. Kaempferol is also an antioxidant and may prevent arteriosclerosis. In addition, quercetin and kaempferol work synergistically to reduce cell proliferation of cancer cells.

A colorful variety of fruits and vegetables, healthfully prepared can make a significant contribution to a diet that will assist in promoting good health. In addition, focusing on fruits and vegetables will help you to fill up on low-calorie foods, thus helping to lower your overall caloric intake. So, consider this a challenge, and start to count the number of colorful fruits and veggies that you get each day!

Water and Weight Loss

We’ve been saying it forever, but there is finally evidence to back us up – drinking water can help you to lose weight. In October 2006, the Obesity Society presented compelling research to this effect. Researchers analyzed weight-loss data on 240 overweight women between the ages of 25 to 50, who were following one of several popular diet plans, all of which restricted carbohydrate consumption to some degree. The data showed that prior to starting the weight loss programs, the women drank an average of about two cans of sugary drinks a day (including both sodas and juices). The findings indicated that dieters who replaced almost all sweetened drinks with water lost an average of 5 pounds more than the dieters who did not. Moreover, the dieters who drank more than four cups of water a day lost an additional two pounds more than the dieters who did not drink as much. Whether it’s through the replacement of high calorie beverages or through unexplained properties of water, the bottom line is that drinking water when added to a healthy diet may help to shed some pounds. So, drink up!

2 Great Parfait Recipes

Valentine’s Day Breakfast Parfait

Serves 2

Ingredients:
¾ cup non-fat strawberry yogurt
¼ cup non-fat vanilla yogurt
1 cup sliced strawberries + 2 whole strawberries
¾ cup low-fat granola type cereal, such as Kashi Go-lean crunch or Grape Nuts

1. In a clear dessert, parfait, or champagne glass, spoon 3 tablespoons strawberry yogurt into the bottom of each glass. Top with 1-2 tablespoons sliced strawberries. Layer 2 tablespoons cereal on top of the strawberries.
2. For the next set of layers, spoon 2 tablespoons vanilla yogurt on top of the cereal. Repeat the strawberry and cereal layer.
3. For the final layers, spoon 3 tablespoons strawberry yogurt on top of the cereal. Repeat the strawberry and cereal layer.
4. Top each glass with a whole strawberry.

Calories per serving: ~160

Banana Pudding Parfait

Serves 4

Ingredients:
1 cup non-fat vanilla yogurt
1 ¼ cups skim milk
¼ teaspoon vanilla extract
1 package sugar-free vanilla pudding mix
1/8 teaspoon nutmeg
1 large ripe banana, thinly sliced
½ cup low-fat vanilla wafers, crushed
¼ cup non-fat whipped topping

1. Mix yogurt, milk, vanilla, pudding, and nutmeg together, until well blended.
2. Evenly divide mixture into the bottom of 4 wine goblets or parfait glasses.
3. Top each glass with banana slices.
4. Layer 1/8 cup of crushed wafers across the top of each glass. Try to evenly cover the bananas to prevent discoloration.
5. Top with 1 tablespoon of whipped topping.

Calories per serving: ~125

Spotlight: Priobiotics

With nutrition and health, it happens all the time. Suddenly through marketing or through increased interest from a few highly respected media personalities, certain fads or foods hit the spotlight. And while sometimes it may lead to a misinformed public blindly following a new fad (i.e. The Cabbage Soup Diet, The Ball Diet, etc.), occasionally a few healthful gems are unearthed. One such beneficial food component is probiotics. Though probiotics were discovered back in the early twentieth century (and recognized as healthy bacteria way before that), it is only in the last few years that probiotics have made it big. Oprah has mentioned them in both her magazine and on her show, and now each major yogurt company is touting the different probiotic cultures that their yogurts contain. So, we now know that probiotics are good for us, but what exactly are they?

What They Are
Probiotics are friendly bacteria. These bacteria naturally live in our stomach and intestines, which keeps us healthy and functioning. In fact, it has been estimated that there are more healthy bacterial cells associated with the human body than there are human cells, and that there are over 400 species of probiotics. The intestinal microflora, which means the variety of bacteria in our intestines, is highly specific for each individual. These friendly bacteria begin to accumulate in our gastrointestinal (GI) tracts from infancy, and tend to remain fairly stable over time. However, our microflora develops in stages throughout our lives and are affected by diet, illness, and even environmental factors. This is important since optimal gut and digestive health is necessary for the absorption of nutrients and for removing toxins. For this reason, many health professionals feel that ingesting probiotics to further ensure GI health is beneficial.

Why They’re Getting Even More Press
Recently, there has been a plethora of new research regarding probiotics and health. All of the research, however, is preliminary and mostly inconclusive so don’t try and treat any medical problems without consulting a physician.

Intestinal Benefits

• Promote recovery from diarrhea
• Help alleviate symptoms of lactose intolerance and malabsorption
• Relieve constipation

Immune System Effects

• Stimulate gastrointestinal immunity
• Reduce chance of infection from common pathogens (i.e. Shigella, Salmonella)
• Normalize immune responses
• Inhibit chronic sub-clinical inflammation
• Improve inflammatory conditions with an autoimmune component, such as asthma, eczema, or Crohn’s disease

Effects on Disease

• Improve food allergies
• Promote recovery from vaginal (bacterial and yeast), urinary tract, and bladder infections
• Reduce several risk factors for cardiovascular disease
• Reduce several risk factors for intestinal cancers
• Ameliorate inflammatory intestinal disorders such as inflammatory bowel disease (IBD)

Where We Get Them
Probiotics can be found in supplements and in foods such as certain yogurts and other dairy products. Consuming probiotics from foods, however, appears to be the best way to go. Dairy foods help to protect probiotic bacteria. Since our stomachs are highly acidic, many varieties of probiotics may die before they even reach our colons. Dairy foods, however, help to buffer stomach acid and increase the chance that the bacteria will survive into the intestine. The most common bacterial strains added in yogurt are L. bulgaricus, S. thermophilus, and L acidophilus, so look for these on the label. It is important to note that not all yogurts contain active bacterial culture. Make sure to check the label for words such as “live cultures” or “active cultures”. Also, avoid yogurts that say “heat treated after culturing” since this means that the live cultures were destroyed and will be of no benefit to you. Finally, the potency, or amount, of live cultures is also important since a certain number of cells are required to attain the benefit. Check to see if the label states how many viable organisms are in the product.

The Bottom Line
Probiotics are a current trend that is actually healthy for our bodies. Including one serving of yogurt or another probiotic containing food per day, can help you reap the benefits.

Aside from its probiotic qualities, yogurt is also a great source of protein, calcium, B vitamins and other nutrients. To ensure the probiotic health benefits, however, you don’t want to heat the yogurt or you will destroy the live cultures. Instead, try incorporating it into cool dishes like cold soups, dips, salad dressings, or parfaits.

Touchdown Turkey Chili

In order to not penalize your waistline this Super Bowl Sunday (and your New Year’s resolution for that matter), try this healthy chili recipe. In this chili recipe we bench the fattier sausage or ground beef and send in the lean ground turkey instead. The result is sure to score a touchdown with any crowd!

Serves 6

Ingredients:
3 teaspoons canola oil, divided
1.5 pounds lean ground turkey (97% fat-free)*
1- 1 ounce package taco mix seasoning
1 teaspoon ground coriander
1 teaspoon dried oregano
1 teaspoon red pepper flakes (adjust to taste)
2 tablespoons tomato paste
1 – 14.5 ounce can fat-free beef broth*
1- 7 ounce jar salsa
1- 14.5 ounce can crushed tomatoes
1- 7 ounce can chopped green chile peppers
1- 15 ounce can chickpeas, drained
1- 15 ounce can black beans, drained
1 medium onion, finely chopped
1 green bell pepper, diced
3 medium zucchini, halved lengthwise and sliced
Fat-free sour cream (optional)
Low-fat shredded cheddar cheese (optional)

1. Heat 1 teaspoon oil in a large stock-pot over medium-high heat. Crumble turkey into the pot and break apart as much as possible.
2. Season with taco mix, coriander, oregano, red pepper flakes, and tomato paste. Continue cooking until turkey is well browned.
3. Pour in beef broth and simmer about 5 minutes.
4. Add salsa, tomatoes, green chiles, chickpeas, and black beans, and continue cooking at a simmer for 10 minutes. Adjust thickness as necessary by adding water.
5. While chili is cooking, heat one teaspoon of oil in a skillet. Cook onion and green bell pepper until onion is translucent and pepper is slightly browned. Add onion and pepper to the chili pot and continue to simmer.
6. Heat the third teaspoon of oil in the same skillet and add the zucchini. Cook until lightly browned. Add the zucchini to the chili and continue to cook for another 15 minutes.
7. Ladle chili into bowls. Top with a dollop of fat-free sour cream or low-fat shredded cheese if desired.

Calories per serving (without cheese or sour cream): ~350

*To make this a vegetarian recipe, you can substitute 2 Lightlife Gimme Lean, Ground Beef Style packages for the ground turkey and mushroom or vegetable stock for the beef stock.