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Diet Nutrition Phytochemicals

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Diet Nutrition Phytochemicals

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Home Page > Health > Nutrition > Diet Nutrition Phytochemicals

Diet Nutrition Phytochemicals

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Posted: Jun 22, 2009 |Comments: 0
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Phyto is derived from the ancient Greek word for “plant”, and phytochemicals are substances present within the plants that react and interact in complex ways within the body to prevent certain diseases and boost overall health.

Phytochemicals, or phytonutrients, are chemical compounds such as beta-carotene that occur naturally in plants. The term is generally used to refer to those chemicals that may affect health. Some phytochemicals are micronutrients or can be used as therapeutic drugs. While there is strong evidence to support the health benefits of diets rich in fruits and vegetables, there is only limited evidence to suggest these effects are due to specific phytochemicals

There are hundreds of different photochemical found in certain foods, and it should come as no shock to hear that fruits, vegetables and whole grains offer a rich supply of these power foods. These foods are chalked full of essential vitamins, minerals, water and fiber that our body needs to stay healthy, feel vibrant and maintain our day-to-day activities. On another note, individuals who consume foods high in phytochemicals have reported weight loss, improved skin tone, thicker hair, stronger nails, increased energy and felt better.

Phytochemicals have many functions in the body. They stimulate the immune system, they work as antioxidants, they regulate the hormonal system, and they work as antiviral and antibacterial compounds.

Make your grocery list and be sure to include the following 12 foods:

• Tomatoes- Has shown to decrease the risk of certain cancers and also may even slow the progression of already developed cancers.

• Cruciferous veggies- they include but aren’t limited to: broccoli, cauliflower, cabbage, bok choy, kale, collard and mustard greens; they are packed with phytochemicals that can prevent various types of cancer.

• Soybeans-been shown to lower blood cholesterol levels, decrease the risk of heart disease, and prevent certain types of cancer. Available in milk, tofu, veggie burgers, cheese, yogurts and tempeh. Contains compound genistein- a type of isoflavone- which appears to prevent cancer and also has shown to revert cancerous cells back to normal.

• Whole grains- include the likes of wheat, oat, quinoa, kamut, spelt, and amaranth to name just a few. The fiber in whole grains plays a critical role in decreasing the risk of colorectal cancer, and also has been shown to prevent and treat a number of chronic diseases.

• Citrus Fruits- these fruits have long been touted as preventative medicine in conditions such as scurvy.

• Greens- dark green, leafy vegetables such as dandelion greens, kale, turnip greens, arugula, spinach, beet greens, and mustard greens.

• Red/Orange/Yellow Fruits: include strawberries, raspberries, red grapes, cantaloupe, watermelon, papayas, mangos, and red grapefruit. The health benefits include protection of the body from devastating effects of cellular damage, including skin, eye, liver, and lung diseases.

• Red/Orange/Yellow Veggies: Include squash, yams, sweet potatoes, pumpkins, red peppers, and carrots. Contain phytochemicals that prevent heart disease and cancer and help to ward off the common cold.

• Fish- contain Omega 3 fatty acids which help to lower blood pressure and reduce triglycerides, decrease plasma levels of VLDL cholesterol, and help reduce the tendency of blood platelets to clump and adhere to blood vessel walls; they are crucial in the prevention of heart disease.

• Nuts and Seeds- nutritional powerhouses containing numerous compounds including protein, Vitamin E and fiber.

• Beans and Legumes- important in the prevention of heart disease, mainly because of their ability to lower blood cholesterol (LDL), and reduce blood lipid levels. They also may help to fight cancer, stabilize blood-sugar levels, lower cholesterol and help prevent obesity.

• Onions and Garlic- health benefits of garlic include stimulation of immune function, blocks the chemical cancer-causing agents to affect normal cells, suppresses cholesterol production and lowers LDL, protects cells against oxidation. Garlic and onions also may block the formation of nitrosamines, carcinogenic compounds created in the digestive tract.

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Free Healthy Easy Alkaline Diet Recipes Ideas Doc Broc Casserole

Tue, 17 Aug 2010 20:23:54 +0000

Looking for the perfect easy alkaline diet recipes? Anytime we can eat beautiful RAW food, we are increasing the electrical (electron) potential of our bodies which in turn will increase our energy reserves. I hope you will savor this wonderful alkaline diet recipe!

Doc Broc Casserole
Shelley Redford Young

1 pkg. Smart Ground by LiteLife (soy protein substitute)
Florets from 2 large bunches of Broccoli (save leaves and stocks out, peel and clean stocks)
1 small bunch of fresh Basil or Tarragon stemmed and minced
1 cup soft Tofu
1 tsp. ground mustard seed
2/3 cup Olive Oil
1 pkg. Terra Red Bliss Potato Chips (I use the Olive Oil and fine herbs flavor)
Real Salt and Spice Hunter’s The Zip to taste.

Directions:

1. Steam Broccoli with a little water in a covered pan for about 4-5 minutes until Broccoli is bright green and just crisp/tender.

2. In a food processor, process the broccoli leaves and stocks until very fine(scrape down sides if necessary)

3.Then add the soft Tofu, mustard, basil, into the food processor with the fine broccoli mixture and process. With the processor running, slowly add the Olive Oil until mixture is well emulsified and creamy.

4. In a large Electric Fry Pan, heat a small amount of Oil and add the Soy Smart Ground, crumble it up and fry it for a couple of minutes, then add the steamed broccoli and pour the creamy sauce from the processor over the top and stir in well.

5. Take the bag of chips and mash them while in the bag with a rolling pin until they are crumbs. Then sprinkle over the top of the broccoli mixture and serve.Or return the lid to the fry pan and steam the mixture a bit to soften the chips and broccoli more. Add Real Salt and The Zip to taste….YUM!

Eat and enjoy one of our favorite alkaline diet recipes!

For more FREE alkaline diet recipes visit http://www.pHMiracleLiving.com.
Shelley Redford Young, L.M.T. is a vital part of the heartfelt mission to diminish suffering in the world. Her approach is to aid and enlighten others by educating them on the alkalizing principles contained in the research of her husband, Dr. Robert O. Young. By providing appropriate tools and knowledge like this alkaline diet recipe, Shelley is empowering people with the responsibility to take their health into their own, proactive hands. Visit http://www.pHMiracleLiving.com and change your life!

Free Diet Plans Recipes

Mon, 26 Jul 2010 20:27:14 +0000

collection of diet plan recipes from around the world specifically to support your diet success with backed up by a team of elite doctors, scientist and healthy advisory board

Grilled Chicken Salad CarbsPerServing:31g total

Effort:Easy

Ingredients:

¼ cup soy sauce ¼ cup olive oil

2 pounds skinless boneless chicken breast – cut in bite size chunks

garlic powder – to taste 2 cups lettuce1 large tomato

1 medium cucumber ½ red onion

black pepper – to taste balsamic vinegar – to taste

How to Prepare:

Heat oil in non-stick fry pan Saute chicken with garlic powder until just starting to

turn a golden brown. Add soy sauce. Simmer on low heat for about 5 to 10

minutes. The oil will float a little to the top. That’s okay.

Make salad with the remaining items. Sprinkle with black pepper. NO

SALT! That’s what the soy sauce is for.

When salad is ready, pour the hot mixture of chicken,oil and soy onto the salad.

Add balsamic vinegar to taste and toss. The lettuce will wilt a little. You will love

it!

‘Honey’ Mustard! Serves:One CarbsPerServing:About 3

Prep Time:Less than one minute! Effort:Easy

Ingredients:

1 Tbs. Dijion Mustard

1 Tbs. Spicey Brown Mustard2 Tbs. Heavy Whipping Cream

1 Packet Splenda

How to Prepare:

Mix all ingredients and serve! Origionally, I thought this up as a

dip for chicken, but it also makes the BEST salad dressing. If

you’ve been missing honey mustard dressing (It’s my personal

favorite!) suffer no more!

Hot Chinese Chicken Salad CarbsPerServing:no counts provided

Effort:Easy

Ingredients:

For two large salads: 2 chicken breast – cooked with desired seasoning

2 large bowls of lettuce Tomatoes (optional)

Crumbled bacon (optional) Hot peppers (optional)

Slivered almonds (optional)Desired shredded cheese(I like cheddar)

Dressing (the best part):

½ cup oil 1/3 cup apple cider vinegar

1 TB soy sauce (low sodium)

2 packets Equal – Splenda 1 Dash ginger

1 Dash pepper 1 Dash garlic salt

How to Prepare:

Bring ingredients of dressing to a boil in a pan and stir with wisk. Once all

ingredients are well-blended, pour over salads.

Hot German Turnip Salad CarbsPerServing:4g total

Effort:Easy

Ingredients:

1 cup mayonnaise 3 Tablespoons white wine

2 teaspoons vinegar ½ cup bacon grease

½ teaspoon fresh dill2 packages artificial sweetener – sweet n low

¾ teaspoon salt 1/8 teaspoon pepper

bacon strips – crushed 2 teaspoons onion

How to Prepare:

Whisk all ingredients together. Makes about 2 cups. Use about ¼ to ½ cup per large turnip,

boiled until soft. Add crushed bacon and 2 tablespoons onion sauted in bacon grease.

Italian Cauliflower Salad Serves:6

CarbsPerServing:23g total Effort:Easy

Ingredients:

3 cups cauliflower 2 tablespoons diced green

bell pepper 2 tablespoons diced onion

¼ cup water 3 tablespoons italian salad

dressing1/4 teaspoon salt 1/8 teaspoon oregano – dry

1/8 teaspoon basil – dry 1/8 teaspoon garlic powder

How to Prepare:

Combine all ingredients in pan. Cover and cook over

medium heat, stirring once in a while till ‘flower is

tender crisp, about 10 mins Chill thoroughly.

Italian Mushroom Salad CarbsPerServing:11g total

Effort:Easy

Ingredients:

3 tablespoons italian salad dressing 1 tablespoon Parmesan

cheese 2 cups sliced mushrooms thinly sliced

How to Prepare:

Mix dressing and cheese.Stir in the mushrooms. Chill several hours.

NOTES : Counts for italian dressing not included in totals.

Kentucky Derby Salad CarbsPerServing:no counts provided

Effort:Easy

Ingredients:

Boston or Iceberg lettuce apple cider vinegar

4 strips bacononions brown sugar twin

sesame oil

How to Prepare:

Fry bacon very crisp, shred lettuce, dice or slice the onions warm 3-4

tablespoons sesame oil,crunch up bacon, put on lettuce and onions, twin brown sugar to taste,

vinegar to taste.

Lemon Dressing CarbsPerServing:13g total

Effort:Easy

Ingredients:

2 teaspoons salt 4 teaspoons Splenda

1 dash pepper 1 dash Paprika1 1/3 cups salad oil

8 tablespoons vinegar 8 teaspoons lemon juice

1 teaspoon grated lemon rind – zest

How to Prepare:

Combine all ingredients in a jar with a tight fitting lid

and shake until well blended. Refrigerate.

Lime and Cilantro Viniagrette CarbsPerServing:7g total

Effort:Easy

Ingredients:

2 tablespoons red wine vinegar 2 tablespoons lime juice

¼ teaspoon black pepper ¼ cup cilantro leaves, whole

1 clove garlic1 tablespoon egg substitute, liquid – (or 1 egg yolk)

2 teaspoons prepared mustard ½ cup oil

1 pinch salt

How to Prepare:

Put everything but half the cilantro and all of the oil in a

blender. Process until smooth. With the blender running, slowly pour

in the oil until it’s well blended. Chop the remaining cilantro very

fine and stir into the dressing. The cilantro taste is very strong.

Start with just 2T if you like. The vinaigrette is an excellent

marinade for ribs or fish. If you like a stronger lime flavor(for

marinades) add 1T lime zest to the blender as well.

Low Carb Version Waldorf Salad CarbsPerServing:90g total

Effort:Easy

Ingredients:

2 cups jicama – peeled and cubed 2 tablespoons lemon juice

½ cup strawberries – cut into ¼s ½ cup celery – sliced

½ cup mayonnaise – more or less to taste2 packets splenda

3 tablespoons slivered almonds

2 tablespoons blue cheese crumbled(optional)

4 cups romaine lettuce – shredded

How to Prepare:

Toss Jicama cubes with lemon juice and let sit 5 minutes. Mix in remaining

ingredients. Refrigerate 30 minutes or more before serving. Divide lettuce

among 4 plates and spoon ¼ of the salad over the top of each.

Men Like It Salad (And Women Too!) CarbsPerServing:21g total

Effort:Easy

Ingredients:

8 ounces cream cheese ½ cup chopped pecans

1 cup diced celery 1 small can crushed

pineapple1 pkg.lime gelatin 1 ¾ cup hot water

1 pinch salt

How to Prepare:

Mash cream cheese. Blend in pineapple. Add nuts and celery. Dissolve gelatin in

water. Cool. Mix with cream cheese mixture. Pour into mold or pan. Chill.

NOTES : Counts for crushed pineapple and lime gelatin not included in totals.

Mexican Egg Salad CarbsPerServing:17g total

Effort:Easy

Ingredients:

6 large eggs – boiled 1 small red pepper

3 ounces green chili peppers – 1 3 ounce can,

chopped2 tablespoons mayonnaise 1 teaspoon mustard

1/8 teaspoon cayenne pepper

How to Prepare:

We served it on roasted red peppers on the grill and it was awesome.

Mock Potato Salad CarbsPerServing:18g total

Effort:Easy

Ingredients:

1 head cauliflower – cooked and chopped 2 eggs – boiled and choppped

1 onion – chopped 1 stalk celery – chopped

1/3 cup mayonnaise1/2 teaspoon dry mustard ½ teaspoon seasoned

rice vinegar – (1/2 to 1) salt and pepper – to taste

fresh dill – optional, sprinkled over

dill pickle – chopped,optional

How to Prepare:

Serve chilled

mock tuna/spam/ham mac.salad Serves:4

CarbsPerServing:3 Prep Time:15 min.

Effort:Easy

Ingredients:

8 boiled eggs diced ¼c.celery

¼c.onion 1c. mayo

add 1 can tuna diced spam

or diced ham mustard to tast

salt

How to Prepare:

put every thing together,mix well

Monaco Salad Serves:1 – count for entire recipe

CarbsPerServing:22g carbs /10g fiber Prep Time:Just chopping

Effort:Easy

Ingredients:

2 cups romaine lettuce, chopped 2 cups bok choy, chopped

½ cup endive, chopped ½ cup spinach, stems removed and chopped

½ cup red cabbage, chopped ½ cup cucumbers, peeled and sliced

½ cup celery, sliced ½ cup mushrooms, sliced

¼ cup carrot shreds(I use jicama!)

How to Prepare:

Toss everything together.The book suggests a poppyseed dressing, but I have not found one

that was low-carb/low-sugar, so I usually use a good Italian and it’s fine

Salad CarbsPerServing:no counts provided

Effort:Easy

Ingredients:

1 cauliflower, head 1 cucumber – cut into bite-sized pieces

grape tomatoes 1 thick sliced ham (from deli) – diced1 thick sliced turkey (from

deli) – diced

Mayonaise Salt

Pepper

How to Prepare:

Cook the cauliflower until tender – drain and cut into bite sized pieces. Add the

cucumber, tomatoes, ham & turkey. Mix with mayonnaise and add salt & pepper. Chill.

Mushroom and Olive Salad CarbsPerServing:55g total

Effort:Easy

Ingredients:

½ cup kalamata olives ½ cup green olives

½ cup black olives ½ cup banana peppers – rings

2 ounces pimientos – (small jar)

½ cup mushrooms – cut into ½s1 cup italian salad dressing bottled

3 tablespoons lemon juice 1 teaspoon black pepper – freshly ground

2 cloves garlic – smashed 2 cups water

½ teaspoon salt

How to Prepare:

Use whole, pitted olives –or olive halves (not slices) depending on how you want

to use the mix. Banana peppers can be mild or hot -your choice. Drain and rinse all ingredients.

Bring water, salt and lemon juice to a boil. Add mushrooms and boil for 3 minutes. Drain well.

Warm salad dressing,garlic and pepper to a low simmer, then remove from heat and let cool while you

assemble the rest. In a gallon size zipper bag, place olives, mushrooms pimento and peppers.

When dressing has cooled slightly, pour into bag and seal. Marinate 2-3 days,

turning bag occasionally Drain or use with the dressing over salads. read more at free diet plans

Campo Misa, Has been actively marketing on the Internet for over 5 years, he discovered a new way overcome any health problems, she finally decided to write about health tips. One of his many websites can be found at Online Diet Plans Recipes

Candida diet recipes for your snacks

Mon, 05 Jul 2010 20:22:53 +0000

Snacking is a huge part of American culture. While snacking can be a positive thing, too many people use it as a way to ingest large amounts of sugar and processed carbs. Not only does this type of snacking deplete energy levels (after an initial and brief sugar high), it can wreak havoc on a candida condition, worsening symptoms significantly.

For people following a candida diet, the key to snacking is to create delicious and healthy snacks using candida-friendly ingredients. See the Foods to Avoid page to learn more about what types of foods can contribute to candida overgrowth. Also, learn all about foods to enjoy on a candida diet, so you will immediately know what is right for your body when hunger strikes.

When you are faced with temptation, having the right foods on hand makes the craving much more manageable. Keeping plenty of tasty candida-friendly snack options in stock—whether it be in your pantry or office break room—means you will be less likely to cave to temptation and instead will be more likely to do what is best for your body’s health.

Are Non-Sugary Snacks Worth It? What CAN You Eat?

It’s no surprise that cookies and mini-donuts from the vending machine are illegal, but snack time without such processed treats does not have to be a drag. Experiment with the different foods available to you on a candida diet and come up with a few combinations to try for next week’s snackage.

To get you started, here are a few candida snack ideas:

Ham and Pickle Roll-ups

Ingredients:

Slices of Deli Ham (avoid honey or sugared hams)

Dill Pickle Spears

Mustard, go for plain yellow or try a spicy or flavored mustard (avoid honey mustard)

Roll each pickle spear in a slice of ham and secure with a toothpick. Serve with the mustard as a dipping sauce.

Candida-Friendly Pudding Cups

Ingredients:

Cream Cheese

Sugar-Free Whipped Cream or Cool Whip

Sugar-Free Flavored Syrup (chocolate, vanilla, caramel, etc.)

Combine equal parts cream cheese and whipped cream in a blender or with a hand mixer. Add the sugar free syrup and store in individual serving cups in the fridge. Top with cinnamon and/or nuts if desired.

Nut Butter Celery Snack

Ingredients:

Celery Spears

Natural, sugar-free peanut butter, almond butter or other nut butter

Fill each spear with nut butter and enjoy! This one is as easy as it gets and great for people on the go.

Whether you have always dieted and felt like snacks were taboo or you think snacks must leave you with a sugar-high, you’ll be pleasantly surprised to find there are a number of candida snack combinations that will leave you energized, satisfied, and fighting candida overgrowth.

For more information on this you can visit Candida Cure
and Permanently yeast free!

I am even inviting you to comment on my Blog

Slaw Recipes (and They Fit Into a Diabetic’s Diet!)

Sat, 28 Nov 2009 20:35:56 +0000

Coleslaw can add so much to a meal but people often shy away from it because of the fat and calories of the dressing. But coleslaw can be enjoyed by dieters and diabetics when made properly. Don’t miss out on this delicious side dish as part of your meals! Below are a couple of recipes for you to try. Lightened Up Homestyle Coleslaw is exactly as the name implies. It is a recipe that has removed some of the reasons for avoiding this delicious side dish without destroying the flavor. It is a perfect “make ahead” dish as it must be refrigerated for several hours or overnight. Ms. Hall’s Cabbage Slaw for a Crowd is the perfect dish for large family meals, pitch-in meals at church, the office, etc. If there are a lot of hungry mouths to feed, this is the recipe! This recipe, too, is great for “making ahead” as it needs to refrigerate for several hours before serving. That’s one of the great things about slaw. You can make it, refrigerate it, and forget about it until serving time.

LIGHTENED UP HOME-STYLE COLESLAW

8 cups finely shredded cabbage

1/2 cup shredded carrots

1/3 cup reduced-fat mayonnaise

1/3 cup fat-free sour cream

1 tbsp Splenda

2 tsp cider vinegar

1/2 tsp salt

1/4 tsp pepper

In a large bowl, combine the cabbage and carrots. In a small bowl, combine the mayonnaise, sour cream, Splenda, vinegar, salt and pepper. Pour over cabbage mixture and toss to coat. Cover and refrigerate six to eight hours or overnight.

MS HALL’S CABBAGE SLAW FOR A CROWD

1 qt white distilled vinegar

2 tbsp salt

8 tsp celery seed

1/2 cup minced fresh dill weed or 1/4 cup dried

3/4 cup prepared mustard

3 lbs cabbage, shredded (12 cups)

2 lge onions, grated

Heat the vinegar, salt, celery seed, dill, and mustard to boiling. Pour over the cabbage and onions. Stir well. Chill for several hours.

Yield: 12 large servings

Enjoy!

For more of Linda’s recipes and diabetic information, visit her website at http://diabeticenjoyingfood.squarespace.com

Keeping Healthy With the South Beach Diet

Fri, 27 Nov 2009 20:21:35 +0000

I have a slight problem with diets – no, I have several problems with diets. Firstly, lack of will power. Secondly – Either everyone has to go on the diet or no one. I refuse to get into the trap of cooking separate meals for each member of the family. With the South Beach Diet both these objections are easily overcome. The food used is easily available and fits so well into a normal, healthy lifestyle that no one need even know. Whether you enjoy fast food or gourmet dining – and lets face facts most of us do both at some time – there is something to enjoy.

Roast Beef Wrap serves 4 as a light lunch or picnic meal

1 ¼ cups low fat cream cheese

4 flour tortillas (9″ or 10″). You could substitute home made flat breads such as chappattis

½ red onion, sliced

4 spinach leaves or other salad greens

Roast beef, 8 thin slices

Spread a small amount of cream cheese over the tortilla. Layer the spinach, onion, and roast beef, roll up, and fold. Serves 4 I would spread my beef with the smallest amount of mustard to give it a bite.

Lemon Couscous Chicken for 4

1 ¼ cups water

1 tablespoon extra virgin olive oil

2 cups broccoli or cauliflower florets

2 cups couscous

½ teaspoon of garlic powder

2 cups chopped cooked chicken

3 tablespoons fresh lemon juice

¼ teaspoon lemon zest

In a large pan, bring water, oil, broccoli and garlic powder to a boil. Meanwhile cover the couscous with boiling water and let it stand until all the water is absorbed. You will need enough boiling water to cover it and then be about a finger thickness higher than the couscous. Add the couscous, the cooked chicken, lemon juice, and lemon peel to the broccoli mix. Simmer until heated through and then remove from heat. Cover and let stand for 5 minutes. Using a fork, fluff lightly, then chill and serve cold. I like to add some chopped mint or coriander (cilantro) to mine.

Chocolate Dipped Apricots

I find it hard to believe that these are in a list of diet recipes, but they are there. I suppose it just depends upon how many you eat. Some of the longest lived people on earth live high in the Himalayas on a diet with huge amounts of dried apricots in it.

2 oz, 50 grams dark chocolate

24 dried apricots

1 Tbsp chopped pistachios

Melt the chocolate. In a microwave it can be easy to burn it , so you are perhaps better off doing it over a pan of hot water, stirring halfway through until completely melted. Dip the apricots halfway into the chocolate. Let the excess drip off. Place the apricots onto wax paper. Sprinkle the pistachios over the chocolate-covered portions, and place them in the refrigerator until the chocolate is set.

Grilled Salmon with Rosemary serves 4

1 pound , 500 grams salmon

2 teaspoons olive oil

2 teaspoons fresh lemon juice

1/4 teaspoon salt

Pinch freshly ground black pepper

1 clove of garlic, crushed

2 teaspoons fresh rosemary leaves, chopped, or 1 teaspoon dried, crushed

Fresh rosemary sprigs (optional)

Cut the fish into 4 portions. Combine the olive oil, lemon juice, salt, pepper, garlic, and rosemary in a bowl and use this to brush onto the fish.

To grill, arrange the fish on a grill rack or use a grill basket sprayed with olive oil cooking spray. Grill over medium-hot coals until the fish flakes easily (allow 4-6 minutes per 1/2″ of thickness). If the fish is more than 1″ thick, gently turn it halfway through grilling. Don’t over cook or your fish will be dry however good its quality to begin with. To broil, spray the rack of a broiler pan with olive oil cooking spray and arrange the fish on it. Broil 4″ from the heat for 4-6 minutes per 1/2″ of thickness. If the fish is more than 1″ thick, gently turn it halfway through broiling.

To serve garnish with rosemary sprigs if available. Serve with a green salad. Those not on a diet could have rice or couscous with this.

Fore more tips on cooking please visit our cooking recipes website. For dessert lovers we have easy chocolate dessert recipes