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Salad: The New Daily Vitamin
Dietary supplements and multi-vitamins are big business today, claiming to provide your daily value of essential vitamins and other helpful supplements, such as fiber and herbs in one dose. Wander the aisles of any drug store and you’ll see numerous supplements in the form of pills, capsules, powders, gel tabs, extracts, or liquids. You can even find them added to drinks or energy bars.
While this approach fits in perfectly with the busy schedule of today’s average American, science has proven that the best way to get vitamins and minerals is not from a “quick fix” pill, but from the foods you eat. The reason? Pills and supplements do not have the same effect on the body as the vitamins and nutrients found in fresh fruits and vegetables. Fruits and vegetables are a natural source of energy and give the body many nutrients, such as A, B, and C, required to keep the body functioning at its best. And those with hectic schedules can easily eat a piece of fruit or a handful of carrot sticks on the go.
Further evidence in support of a daily dose of vegetables comes from a new study conducted by the UCLA School of Public Health. The study examined salad and raw vegetable consumption by more than 17,000 adults, revealing that people who eat salads are more likely to meet the recommended daily intake of essential vitamins than those who don’t. It also found that those who eat salads with salad dressing and raw vegetables every day have considerably higher levels of vitamins C, E, B6 and folic acid – key nutrients that aid in promoting a healthy immune system.
Those who still need that extra “push” to maximize their intake of vitamins and nutrients should consider this: it’s as easy as adding a little salad dressing to your diet. Eating salad dressing not only adds a delicious flavor, but also increases the absorption of some of the salad’s nutrients, according to a joint-study earlier conducted by researchers with Iowa State University, Ohio State University and others.
Science Says “Calories Count” for a Sensible Weigh to Weight Loss
It seems the old adage; “You are what you eat” is a little off. According to research recently published in the New England Journal of Medicine, it isn’t what you eat, but how much. Results from the two-year study, which assigned 811 overweight participants to one of four reduced-calorie diets, found that from a weight loss perspective it didn’t matter what foods the participants ate, but how many calories they consumed. These findings are in line with a 2008 study by Kaiser Permanente’s Center for Health Research which found that keeping a food diary can double a person’s weight loss.
A nationally projectable survey by the Calorie Control Council found participants who were currently dieting made an average of 3.6 dieting attempts in 2007, and it seems that finding a diet to produce the most rapid weight loss has long been the primary quest for the majority of dieters. However, the current study “really goes against the idea that certain foods are the key to weight loss,” notes Frank Sacks, principal investigator and professor of cardiovascular-disease prevention at Harvard School of Public Health. “This is a pretty positive message. It gives people a lot of choices to find a diet they can stick with.”
Log-on, Lose Weight with Online Dieting Program
CaloriesCount.com helps bride lose 57 lbs. for her wedding day
Weddings last forever through pictures and memories, so it’s a day when women want to look their best. But the dream of looking great in a wedding dress seemed out of reach for one Charlotte, NC, woman who was more than 50 pounds overweight.
Frantic to shed the weight, the woman (who asked to be indentified only as Sarah) signed onto an online dieting program, CaloriesCount.com, and lost 57 pounds, going from a size 14-16 to a svelte size 8. The website, and its easy-to-follow regimen, has also helped her keep the weight off, she says.
According to Sarah, the secrets of her success are mostly common-sense eating habits encouraged by the website, reinforced by a few simple rules. Among them:
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The Meat and Potatoes of Salad
Many people think of salads as just appetizers or side dishes. But by adding protein, such as grilled chicken or shrimp, salad can be the main meal – one that will leave everyone happy, satisfied and healthy.
In today’s fast-paced world, eating right is a challenge. Why go to the trouble of packing a lunch for work when we can just buy something later? Buying lunch five days a week can cost an average of about $150 per month, that’s why. That is $1,800 per year! To save money and do your body good, why not add leftovers like steak, chicken or grilled vegetables to leafy greens? The result is a delicious meal that’s quick, healthy and cost effective!
There are many other ingredients you can add to a salad to boost its nutritional value. Egg whites, tuna, tofu or nuts can provide your entire day’s worth of protein -essential to a strong body – and will also keep you satiated throughout the day. For a different spin, add fruits such as oranges, apples or tomatoes to please your palate.
The New Chicken Soup: Keep Colds at Bay with a Salad a Day
With the cold and flu season just around the corner, Americans may welcome a new study that could keep them out of the doctor’s office this year. The study, published in the September issue of the Journal of the American Dietetic Association (JADA), revealed eating salads with salad dressing and raw vegetables is a great way to defend your body against illness. People who eat salads are getting more of the essential nutrients that promote a healthy immune system and protect against a variety of illnesses. So be proactive – keeping healthy can be just a matter of eating a salad a day!
Recent research conducted by the UCLA School of Public Health, which examined salad consumption by more than 17,000 adults, shows that those who eat salads with salad dressing and raw vegetables every day have considerably higher levels of vitamins C, E, B6 and folic acid – key nutrients that aid in promoting a healthy immune system. A weakened immune system can result in colds, flu, chronic viral infections, fatigue and other ailments.
According to pediatricians, children get an average of eight colds per year, which is one more reason for them to finish their vegetables! Adults can expect a cold at least four times per year. If you do get sick, the old stand-by, chicken soup, is great – but it will only help you once you already have the cold. The warm broth and amino acids will help break up some congestion, but the most important thing you can do this season is to put up your best defense so you don’t get sick in the first place!
Get Festive with Fall Salad Recipes
Fall is the season to introduce must-have nutrients into one’s diet and to keep up healthy summer eating habits. It is also a good time to boost your immune system to fight against illnesses as the months get cooler.
When it comes to nutrition, there’s great news from the UCLA School of Public Health – a new study, published in September’s issue of the Journal of the American Dietetic Association (JADA), has found that eating just one salad a day provides even greater health benefits than previously thought. It revealed that those who eat salads with salad dressing and raw vegetables have considerably higher levels of vitamins C, E, B6, and folic acid – essential nutrients that promote a healthy immune system and reduce the risk of obesity, heart disease and other chronic illnesses.
Interestingly, the study also confirmed earlier findings from a joint study conducted by Iowa State University, Ohio State University and others, that adding salad dressing to a salad not only adds a delicious flavor, but increases the absorption of certain nutrients being consumed. Those nutrients are essential for protecting bodies against illnesses as the cold and flu season begin.
Incorporating healthy salad options into your diet is a great way to enjoy fall veggies while boosting your health. Some great fall salad recipes are Roasted Pacific Salmon and Mexican Bean Salad, Fall Salad with Raspberry Vinaigrette and Autumn Apple, Pear, and Cheddar Salad with Pecans. Try some of these great fall salad recipes below with dressing suggestions or use your favorite dressing. Each makes a wonderful side dish and can also be served as a main course with chicken, steak, shrimp or tofu.
Delicious Meets Nutritious
Studies Show Health Benefits of “Indulgent” Foods
As science evolves, researchers are finding that some indulgences or guilty pleasures that were once thought to be luxuries, may actually do a body good. As the saying goes, “everything in moderation”, but these are a few new guilty pleasures you can enjoy – backed by new scientific research that will have you reaching for that extra piece of chocolate or for one more beer!
Dark Chocolate
Valentine’s Day just got even sweeter! Research from the University of Glasgow and Italy’s National Institute for Food and Nutrition Research shows dark chocolate can actually be good for you. It can improve blood flow to the heart and lower high blood pressure. Dark chocolate contains flavonoids, which may prevent the stiffening of blood vessels. A diet containing about an ounce of dark chocolate a day also increases good cholesterol and prevents bad cholesterol from oxidizing, a process that may lead to heart disease.
Salad Dressing
Forget about the apple — a salad a day keeps the doctor away! New evidence shows that eating salad dressing not only adds delicious flavor to salad, but importantly, increases the absorption of some of the salads’ nutrients. A new study conducted by the UCLA School of Public Health states that those who eat salads with salad dressing and raw vegetables have considerably higher levels of vitamins C, E, B6, and folic acid. These key nutrients play a vital role in promoting a healthy immune system and reducing the risk of obesity, heart disease and other chronic illnesses.
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