Food Keeps you Fit

 Black Bean Salad A rich, hearty and flavorful vegetarian Weight Loss meal that is rich in nutrients and only take about 30 minutes to prepare. Ingredients: 1 medium onion, chopped 2 cloves garlic, minced or pressed 2 cups cooked black beans (1 15 oz can black beans, rinsed) 115 oz can diced tomatoes 2 TBS chili powder  ½ cup cilantro Directions:  Chop onions and mince or press garlic and let sit for at least 5 minutes to enhance their health-promoting properties. Place all ingredients except cilantro-in a pot, cover, and let simmer for about 20 minutes,  Top with cilantro and serve. Nutritional value: Calories.        271.68 Carbohydrates  49.9 g Dietary Fiber.       12.24g Soluble Fiber.   0.04 g Fat-Total.        1.33 g Saturated fat    0.13 g Cholesterol.      0mg InSoluble Fiber.  0.73 g Calcium.             121.62 mg Potass...

 Herbed Potato Salad  Fresh vegetables and a light vinaigrette give this salad a lively favor. Ingredients: 1½ pounds red potatoes (about 8 potatoes), cut into cubes ½ cup light Italian dressing ½ tablespoon spicy brown mustard 1 tablespoon chopped fresh parsley 1 teaspoon garlic salt 1/4 teaspoon ground black pepper  ½ cup chopped red bell pepper ½ cup chopped green bell pepper ½ cup chopped green onions Preparation: 1. In a large pot, cook potatoes in boiling water until tender, about 10 minutes (do not overcook). 2. Drain well and let cool. 3. Cut potatoes into bite-size pieces and place in a medium bowl. 4. In a small bowl, combine dressing, mustard, parsley, and seasonings; pour over potatoes and toss well. 5. Carefully stir in bell peppers and green onions. Cover and chill until ready to serve. Nutrition information per serving:  Calories 122,  Carbohydrate 24 g,  Dietary fiber 4g,  Protein 2g,  Total fat 4 g,  Saturated Fat 1g,  T...

The Nutritional Value of Walnuts Walnuts, often referred to as "brain food," have been enjoyed for centuries for their rich flavor and impressive nutritional profile. These heart-shaped nuts are not only a delicious addition to various dishes but also offer a wide range of health benefits. In this blog, we'll explore the nutritional value of walnuts, their numerous advantages for your well-being, and creative ways to incorporate them into your diet. Nutritional Composition 1. Rich in Omega-3 Fatty Acids:  Walnuts are a unique source of alpha-linolenic acid (ALA), an essential omega-3 fatty acid. These healthy fats support brain health, reduce inflammation, and promote cardiovascular well-being. 2. Protein Powerhouse: Walnuts contain approximately 15% protein, making them a valuable plant-based protein source for vegetarians and vegans. 3. Fiber-Rich:  A 1-ounce (28g) serving of walnuts provides about 2 grams of dietary fiber. Fiber aids digestion, helps maintain a healthy...

 Rice with Chicken Spanish Style   Spanish chicken and rice is the perfect holiday meal not only because it is immensely easy to make, but also because of its incredible taste which will prove to be a true crowd pleaser! This is a good way to get vegetables into the meal plan. Serve with a mixed green salad and some whole wheat bread. Ingredients: 2 Tbsp olive oil 2 medium onions, chopped 6 cloves garlic, minced 2 stalks celery, diced 2 medium red/green peppers, cut into stripe 1 cup mushrooms, chopped 2 cups uncooked whole grain rice 3 pounds boneless chicken breast, cut into bite-sized pieces, skin removed 1 1/2 tsp. salt (optional)  2 1/2cups low-fat chicken broth Saffron or Sazón for color  3 medium tomatoes.chopped 1 cup frozen peas 1 cup frozen corn 1 cup frozen green beans Olives or capers for garnish (optional) Directions: Heat olive oil over medium heat in a non-stick pot. Add onion, garlic. celery, red/green pepper, and mushrooms. Cook over medium heat...

The Essential Guide to Vitamin B2 Vitamin B2, also known as riboflavin, is one of the essential B vitamins that play a crucial role in maintaining good health. It's water-soluble, which means your body doesn't store it, so you need a regular intake of this vitamin through your diet or supplements. In this blog, we'll explore the uses, food sources, and potential deficiencies of vitamin B2. Vitamin B2 Uses: 1. Energy Production:  One of the primary roles of vitamin B2 is to help your body convert carbohydrates, fats, and proteins from food into energy. This is essential for overall vitality and stamina. 2. Cell Growth and Repair:  Riboflavin plays a key role in supporting the growth and repair of tissues, including skin, eyes, and nerve cells. It's particularly important during periods of rapid growth, such as childhood and pregnancy. 3. Antioxidant Defense:  Vitamin B2 is a component of two coenzymes, flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD). Th...

 The Power of Breakfast  A Path to a Healthier You The word "breakfast" itself holds a clue to its significance. It's a compound of "break" and "fast," signifying the end of a fast or abstaining from food and drink during the night. For many people, this fasting period extends for ten to twelve hours before breakfast. However, breakfast isn't just about filling your stomach; it's about nourishing your body and kick starting your metabolism. The Importance of Timing Eating within an hour of waking up is ideal. It provides your body with the fuel it needs to function optimally. On the flip side, if you skip breakfast, you prolong your fast, which can lead to various negative side effects. These can include fatigue, mood swings, and even headaches, including debilitating migraines. So, when you break your fast in the morning, you're not just satisfying your hunger; you're setting the tone for your entire day. Breakfast's Far-reaching B...