Food Keeps you Fit

 Magnesium: An Essential Mineral for a Healthy Body Magnesium might not always make headlines, but it plays a vital role in keeping your body functioning smoothly. From supporting heart health to helping with muscle movement and energy production, this mineral is a quiet powerhouse. Health Benefits of Magnesium: Magnesium is involved in more than 300 enzymatic processes in the body. Here are some of its major benefits: Supports Muscle and Nerve Health:  It helps control muscle contractions and nerve signals, reducing cramps and spasms. Promotes Strong Bones:  Works with calcium and vitamin D to support bone strength and structure. Protects Heart Health:  Helps regulate blood pressure and maintain a healthy heartbeat. Boosts Energy:  Plays a key role in converting food into usable energy. Reduces Inflammation:  May help lower chronic inflammation, which contributes to many diseases. Improves Sleep and Mood: Encourages better sleep and may reduce stress and a...

 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...

 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 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...

The Art of Mindful Eating  In our fast-paced lives, we often view food mere nourishment, a source of energy to keep us going from one task to the next. But let's take a moment to explore the deeper dimensions of food – how it can be a vehicle for connection, celebration, and mindfulness. Food Beyond Fuel: Food as a Social and Emotional Experience Food is not just about nourishing our bodies; it's about nourishing our souls. It has the power to bring people together, to create lasting memories, and to foster deep connections. Whether you're sharing a meal with loved ones or enjoying a solitary dinner, there's more to food than meets the eye. However, in our hectic lives, mealtime often becomes a rushed and frenzied affair. I can relate to this all too well from my own upbringing. In my family, we always had homemade, wholesome meals on the table. Yet, once the food landed, it was a mad dash as my three younger brothers and I voraciously scooped up spoonfuls of curry, ric...

 Tortilla Roll-Ups Tasty little tortilla snacks, with just enough heat to be interesting. Ingredients: 8 whole wheat tortillas 8 ounces (225 g) cream cheese, softened  4 ounces (115 g) black olives, chopped 4 ounces (115 g) diced green chiles 1/4 teaspoon Tabasco sauce Directions: Cream together cream cheese, olives, chiles, and Tabasco sauce.  Spread approximately 2 tablespoons onto a tortilla,  Roll jelly-roll fashion, roll in plastic wrap, and chill.  Before serving cut into 3/8-inch-wide (1-cm) pieces. Nutritional value  Yield: 16 servings Per serving:105 calories   2 g protein;  7 g total fat;  3 g saturated fat;  3 g monounsaturated fat 9 g carbohydrate;  2 g fiber;   34 mg phosphorus;  37 mg calcium;  1 mg iron;  200 mg sodium;  41 mg potassium;  221 IU vitamin A;  51 mg vitamin E; 16 mg cholesterol

Greek Lemon-Drop Soup  (Avgolemono)  Greek lemon drop soup is not an ordinary chicken rice soup. There is just something special, and extra luxurious, about Greek lemon drop soup. It's a decidedly rich, comforting chicken soup with a silky broth that's heavily scented with lemon. Delicious! Servings: 6 Total Time: 30min. Ingredients: 6 cups low-sodium chicken broth.  3/4 cup long-grain rice. 3 chicken breast halves, skinless, cooked and shredded. 2 eggs. 1/3 cup lemon juice .  Lemon slices, for garnish Directions: 1. In a large saucepan, bring chicken broth and rice to a boil. Reduce heat,cover, and simmer for 15 minutes. Add chicken and simmer for an additional 2-3 minutes. Remove from heat.  2. In a bowl, whisk together eggs and lemon juice. Slowly add in 1 cup of hot soup broth, whisking continuously. Add warm egg mixture to soup pot and mix to combine.  3. Serve with a slice of lemon. Nutritional Information  (per serving) Calories: 315 Sodium: 180...

Weight Loss  Are you Ready?  Before you go for weight management plan you have to readiness test  Your attitude affects your ability to succeed. Take this readiness quiz to mentally ready you Mark each statement as "true" or "false" Be honest with yourself! The answers should reflect the way you really think-not how you'd like to be! 1. I have thought a lot about my eating habits and physical activities, and I know what I might change. 2. I know that I need to make permanent, not temporary, changes in my eating and activity patterns. 3. I will feel successful only if I lose a lot of weight. 4. I know that it's best if I lose weight slowly. 5. I am thinking about losing weight now because I really want to, not because someone else thinks I should. 6. I think losing weight would solve other problems in my life.  7. I am willing and able to increase my regular physical activity. 8. I can lose weight successfully if I have no slipups. 9. I am willing to commit t...

 Weight loss  Guide to choose right plan If you have weight problems of any kind or more questions about controlling your own weight, it’s okay to seek outside advice and help. But be careful. Not every weight-loss “professional” is qualified to give the help you need. Stay away from weight-loss programs and products that offer claims for quick fixes. They often promise far more than they can deliver. First and foremost, choose a program that suits your personality and lifestyle. In addition, find a program with a maintenance plan that includes physical activity, and counseling that focuses on realistic behavioral changes. In the end, you supply your own motivation,but the plan must promote your good health. Above all, choose a sound plan you can live with. If you need help finding a weight-control program, talk with a registered dietitian, who is trained to help you figure out what kind of weight-management system will fit your lifestyle.  The only way to lose weight and...