Vitamin H is a necessary vitamin for all organisms on the earth. Naturally, it is available in many foods including liver, salmon, carrots, bananas, cauliflower, soy flour, cereals, yeast and other foods. Most people who eat health foods do not have a Vitamin H deficiency, as daily requirements are low, and as so many foods contain it, and as the body naturally produces it. However, if you eat the typical packaged foods you may be lacking this vitamin, and many other nutrients. A symptom of deficiency of this vitamin is thinning of hair which can lead to total hair loss. Some recent studies have shown that biotin is also essential for processes on the genetic level in cells (DNA replication and gene expression).

Functions of Vitamin H in the Body:

• Vitamin H is helpful in maintaining a steady blood sugar level
• Functions in metabolism of fats, carbohydrates, proteins and amino acids
• Essential for release of food energy
• Could relieve muscle pain and depression
• Helps in the formation of fatty acids
• Reduces symptoms of zinc deficiency
• Vitamin H not only helps in various metabolic chemical conversions, but also helps with the transfer of carbon dioxide.
• It helps in the growth of hair, skin, nails, sexual organs, blood cells and bone marrow; and at a more basic level, biotin is necessary for gene replication.
• Vitamin H is a co-enzyme which means it can speed biochemical process in the body which means more detoxification and more health.

Recommended dosage of vitamin H:

• For Men: 30 mcg
• For Women: 30 mcg
• For Pregnancy: 30 mcg
• For Lactation: 35 mcg

Sources of Vitamin H:

Vitamin H is fairly bioavailable in foods, and exists in bacteria which live in the human gut. Nutritional sources of Vitamin H include milk, Brewer’s yeast, organ meats, soybeans, and egg yolk. Other sources are almonds, bananas, brown rice, bulgur wheat, butter, calf liver, cashew nuts, cheese, chicken, clams, green peas, lentils, liver, mackerel, mushrooms, oat bran, oatmeal, peanut butter, peanuts, salmon, split peas, tuna, and walnuts.

How to use vitamin H?

Available as:

• Liquid dosage form is the best form due to its high bio availability and fast absorption. So, always select liquid as your first choice when supplementing your diet.
• Tablets are also available.

Benefits of vitamin H:

Vitamin H is an essential vitamin for the growth and health of body. As a dietary supplement, the major benefit of vitamin H is in strengthening hair and nails. It may improve thin or splitting toenails or fingernails and improve hair health. Also, it is used to combat alopecia (partial or complete loss of hair) in both children and adults. Biotin helps in the converting of fatty acids and glucose into fuel for the energy that you require to go about your day. It plays a special role in enabling the body to use blood sugar (glucose), a major source of energy for body fluids.

Vitamin H has primary role in the metabolism of fats, proteins, carbohydrates and amino acids and helps to produce certain enzymes that your body needs for normal functioning. Also, it plays a part in keeping sweat glands, nerve tissues, and marrow healthy and working efficiently. For people in weight loss programs, it has been used to help them metabolize fat more efficiently.

Biotin supplements have been used to treat a variety of conditions:

• Type 2 diabetics have successfully used biotin to help stabilize their blood sugar levels.
• Low muscle tone and muscle cramps have been attributed to biotin deficiency, because of biotin’s role in maintaining the nervous system and converting carbohydrates into energy.
• Weak fingernails can be strengthened by taking biotin; supplements marketed for Hair, Skin and Nails typically contain this vitamin.
• Seborrheic dermatitis, or ‘cradle cap’, has been improved by biotin supplements, particularly when the condition occurs as a result of Phenylketonuria (PKU).
• Biotin supplements can successfully combat hair loss problems of both men and women. Also, it may help to reverse graying hair in those with marginal biotin deficiency. Haircare products containing biotin are unlikely to be effective, since the vitamin is not readily absorbed through the skin. For hair, skin and nail problems, large quantities of biotin are generally recommended, between 1,500 and 2,500 micrograms a day.

Deficiency symptoms of Vitamin H

• Hair loss
• Seborrheic dermatitis (cradle cap)
• Anemia
• Depression
• Hallucinations
• Fatigue
• Nausea
• Anorexia
• Dry, scaly skin
• High blood sugar
• Inflammation or pallor of the skin and mucous membranes
• Insomnia
• Loss of appetite
• Muscular pain
• Soreness of the tongue

Vitamin H overdose, toxicity, side effects:

Most daily multi-vitamins contain vitamin H. No side effects have been reported for biotin in amounts up to 10 milligrams a day. Same as other water soluble B-vitamins, excess vitamin H is excreted in the urine. In people without disorders of biotin metabolism, doses of Vitamin H up to 5 mg/day for two years were not related with adverse effects.

Interactions:

• Interacts with: Combined effect
• Long term antibiotics (broad spectrum): May lead to significant biotin deficiency.
• Sulfonamides: May bring about significant biotin deficiency.
• Alcohol/Tobacco products: Biotin absorption is reduced.

Vitamin H (Biotin) Video from Youtube:

Health Benefits of Biotin Video from Youtube:

Almost one out of twenty children between the ages of birth and 10 refuse to eat or only eat limited numbers of selected foods. Picky eating leaves its victims at risk for malnutrition and failure to grow normally. Some diverse clusters of personality can also be taken place in some problem feeders, covering a spectrum of broader, more pervasive, neurologically-based dysfunction which compromises the person’s existence; these might include sensory integration disorder (SID), Non-Verbal Learning Disability (NVLD), Asperger’s Disorder, and/or Pervasive Developmental Disorder (PDD.)

Autistic children tend to be extremely having picky eating disorder when it comes to what they will or won’t eat. However, new research findings that appearing in the August issue of Paediatrics shows that infants who will eventually be diagnosed with autism spectrum disorder (ASD) may be slower to eat solid foods and be pickier eaters, but, it doesn’t seem to affect their growth and development compared with children without the disorders.

Keep in mind that early childhood is a development period and in this period they are growing very fast and so they need a lot of calories. As a parent, you should care too much about the quantity and quality of food that your child takes. You should provide three well-balanced meals each day and it is important to keep in mind that younger children will only eat one or two full meals each day. If your toddler has had a good breakfast and lunch, then it is okay if he doesn’t want to eat much at dinner. Here are some solutions for picky eaters.

The American Academy of Pediatricians and the Pediatric Health Center at CHoNJ offer these suggestions for picky eater child:

• Pack lots of nutrients into your meals by adding grated veggies into baked breads, muffins, pastas and soups.
• Even if your child refused a food once, try serving it again.
• Let children participate in preparing food so they are more anxious to eat it.
• The mealtime environment should be pleasant. Conversation should take place. Mealtime is not a time for watching television or arguing.
• Eat a variety of healthy foods yourself, providing a good example for your child.
• Prepare foods in fun and interesting ways, such as cutting them into fun shapes or adding a smiley face.
• Eliminate or limit high calorie drinks. Your child may not eat the foods you provide if he or she is drinking too many calories from juice, soda or whole milk.
• Offer the child a favorite food if he or she also eats something that isn’t well-liked.
• Having a set schedule of breakfast, mid-morning snack, lunch, afternoon snack, dinner, and bedtime snack helps children know that there is a meal coming every two to three hours and that they will not go hungry.
• If your child refuses a meal or snack, there will be another one in a few hours and he or she should be able to wait until then. When children are hungry because they chose not to eat, they are more likely to eat what is offered next time.

Solutions to Picky Eaters:

Eat Together and be a role model by Setting Examples:

If you want your child to display good dinning manners, it is of highest importance that you yourself eat healthy. There is no satisfaction like the pleasure of watching your child eat. Go ahead and try the possible combinations to get your child to eat.

Avoid giving options:

On the dining table, you need to make sure that your child is served the same dishes which have been served to everybody else. If the child rejects to eat what is served, you can give something of his choice as a snack later; try converting what you had made for dinner to a snack. It functions for the parents too because they can avoid meal time battles and change the same meal into a snack and serve later.

Don’t completely refuse the entry of Fast Foods in house:

Avoid too much entry of fast foods in house but don’t completely refuse the entry of fast foods in house. Convince your children that these foods can be had but only in small proportions and only after finishing their snacks is advisable.

Involve Children in Shopping for healthy stuffs:

It is a good idea to involve your child in shopping for your ingredients as grocery shopping with children increases their involvement in selecting and later cooking the meals. So, the chances of the meals eaten by them go up.

Educate your child about food pyramid:

Also, you can educate your child about food pyramid, if your child is mature enough to understand. Educate your child about the different groups of food and their functions. For example you require lots of vegetables and fruits because they contain fiber that can prevent constipation.

Minimize serving drinks or Juices during Meals:

Most frequently, the kids fill themselves with these drinks and then refuse to eat later. Sodas and juices are lack of nutrients and also they are responsible for dehydration. For drinking purpose, water is always a better fluid choice. If you desire to give the juices (in between meals), make sure that they are freshly extracted or 100 percent pure juice.

Be patient when it comes to new food:

A child will try new food when he or she sees it for the first time. A child may require to be exposed with a new food for at least 10 times previous to he or she develops trust and wants to try it. So, be patient.

Distract them:

Give a sheet of paper and a few crayons or a pencil to your child or read out a story book to your pre-schooler to help distract his attention and make meal times, fun times.

Serve when hungry:

Previous to mealtime, never serve snack which can affect your child appetite. So, your child should be moderately hungry at mealtimes.

Do not waste time decorating:

Decorating and making fancy shapes out of food may help because it may encourage a child to merely try but ultimately it is the taste and liking that encourages a child to clean the plate. However, to make the matter worse, a child may develop expectation that each meal should be decorated.

Seaweed salad is a traditional Asian dish and generally it is made up of wakame seaweed, united with rice vinegar, garlic, scallions, apple, cilantro, soy sauce, ginger, sesame seeds, sesame oil and sugar. Seaweed assists you to shed fat, while ginger helps to your digestive system and garlic provides benefits to your immune system. Before taking a look at the seaweed salad recipes, let us take a look at the health benefits of seaweed salads.

Health benefits of Seaweed salad:

Reduces Fat:

Seaweed is the main ingredient of seaweed salad, which has been proven to help you lose weight. According to a study published in the journal “Biochemical and Biophysical Research Communication” in 2005, seaweed works by decreasing fat accumulation. The study found that wakame seaweed, like all brown seaweeds, contains a compound called fucoxanthin. Fucoxanthin was the active compound in seaweed that reduced animals’ weights by up to 10 percent according to the study’s authors.

Aids in Digestion:

Ginger is the seaweed salad staple. It has been used in traditional Asian medicines to help with digestion and stomach issues. Ginger is used in holisitc remedies and has gained popularity in the mainstream largely because of its health benefits. Also, ginger is used to relieve mild upset stomach, and is given to patients who are nauseated or vomiting due to pregnancy or chemotherapy.

Reduces Chronic Disease Risk:

Another beneficial ingredient that present in seaweed salad is apple. Apples are rich source of healthy chemicals called phytochemicals. Phytochemicals in apples have many health benefits. They may decrease the risks of developing chronic diseases such as cancer, heart disease and diabetes. The phytochemicals in apples have been found to act as strong antioxidants by eliminating dangerous free radicals from your body. They also act as cancer cell inhibitors by stopping the growth of cancer cells.

Boosts Immune System:

Garlic has long been used in traditional medicines to cure and prevent illness. Primarily, it helps with illnesses by regulating your immune system. It boosts your immune system by helping your body to remove dangerous free radicals and heavy-metal intoxication.

Other health benefits:

• Seaweeds can certainly help slow down the process of aging.
• Seaweed salads are believed as appetizers or healthy snacks.
• Kelp, wakame, arame, nori, lava and dulse are commonly used seaweeds to make Japanese salads and seaweeds are also added to soups, stews and other dishes.
• The main ingredient of a seaweed salad is usually wakame, which has plenty of calcium, iron, niacin, and thiamine.

Seaweed Salad Calories:

A typical serving size, 2 ounces, of seaweed salad has about 70 calories, 50 milligrams of calcium, 10 grams of carbohydrates, 4 grams of fat, 1 gram of protein. Eaten in restraint, seaweed salad can be enjoyed without breaking the calorie bank. Here is a list of different seaweed salads and the respective seaweed salad calorie count.

• Japanese seaweed salad calories, (Hissho Sushi), 56 gm: 70 calories
• Calories in seaweed salad, wakame, 201.8 gm: 216 calories
• Calories in kale with seaweed sesame salad, 57 gm: 49 calories
• Calories in seaweed salad, Whole Foods, 1 serving, 1/4th pound: 35 calories
• Calories in seaweed salad, (Ukrop’s Hissho Sushi), 113 gm: 141 calories

Seaweed Salad Recipes:

Seaweed Salad Recipe 1:

Ingredients:

• Dried arame seaweed – 1/2 cup (soak seaweed in warm water to cover for 15 minutes – rinse, drain and chop)
• Fresh mushrooms – 1 cup diced
• Fresh ginger – 1 tsp grated
• red cabbage – 1 cup shredded
• Tamari or low sodium soy sauce – 2 tbsp
• Toasted sesame oil – 1 tbsp
• Sesame seeds for garnish
• carrots – 1 cup shredded

Method of preparation:

• Mix all the salad recipe ingredients (reserving the sesame seeds for garnish) in a large bowl and toss well to coat.
• Let the seaweed salad to marinate for at least an hour. So, the seaweed and the vegetables absorb the ginger, tamari and oil. This will provide the salad a nice deep flavor.

Seaweed Salad Recipe 2:

Ingredients:

• 1 teaspoon sugar
• 2 tablespoons sesame oil
• 2 scallions, thinly sliced
• 3/8 oz dried dried wakame
• 3 tablespoons light soy sauce
• 1 teaspoon finely grated ginger
• 1 tablespoon toasted sesame seeds
• 3 tablespoons rice vinegar (without seasoning)

Method of preparation:

• Soak dried wakame in warm water for about 5-8 minutes. Then drain them and put in a bowl of water. Rapidly remove and thrust into cold water
• Combine vinegar, sesame oil, sugar, soy sauce, and ginger in a bowl until sugar is dissolved.
• Then mix wakame and dressing.
• Shake over with toasted sesame seeds and scallions.
• Before serving, chill in fridge.

Seaweed Salad Recipe 3:

Ingredients:

• 1 tablespoon sesame oil
• 1 teaspoon sugar
• 1 to taste red pepper flakes
• 1 ( 3/4 ounce) dried wakame seaweed (whole or cut)
• 3 tablespoons rice vinegar (not seasoned)
• 3 tablespoons soy sauce
• 2 scallions, thinly sliced
• 1/4 cup shredded carrots
• 2 tablespoons chopped fresh cilantro
• 1 tablespoon sesame seeds, toasted
• 1 teaspoon finely grated ginger
• 1/2 teaspoon minced garlic

Method of preparation:

• Soak seaweed in warm water for about 5 minutes with covering. Drain and wash then squeeze out excess of water from it.
• If wakame is uncut, then cut into 1/2-inch-wide strips.
• In a bowl, stir together vinegar, soy sauce, sesame oil, sugar, pepper flakes, ginger, and garlic until sugar is dissolved.
• Finally, add seaweed, scallions, carrots, and cilantro, tossing to combine well.
• At last, sprinkle the salad with sesame seeds.

Red grapefruit contains a large amount of vitamin C as it comes under the category of citrus fruits. Aside from this, the red grapefruit is a good source of other essential nutrients and minerals which help to prevent as well as treat a host of diseases, and thus it is necessary for leading a healthy life. The taste of a red grapefruit can be bitter and sour but the health rewards of the fruit are sweet. This small fruit delivers big health benefits from warding off the common cold to helping to prevent cancer. Let us look at nutritional value and some health benefits of red grapefruit.

Nutritional Value of Grapefruit:

• Protein
• Fat
  • Monounsaturated fat
  • Polyunsaturated fat
  • Saturated fat
• Carbohydrate
  • Dietary fiber
• Sugar
• Minerals
  • Calcium
  • Phosphorus
  • Magnesium
  • Copper
  • Iron
  • Potassium
  • Sodium
  • Zinc
  • Manganese
• Vitamins
  • Vitamin C
  • Riboflavin
  • Thiamin
  • Pantothenic acid
  • Niacin
  • Vitamin A
  • Vitamin K
  • Vitamin B 12
  • Folate
• Amino acids
  • Tryptophan
  • Lysine
  • Methionine

Health benefits of Red Grapefruit:

Lowers Cholesterol:

Red grapefruit is rich in pectin, a soluble form of fiber that reduces cholesterol level in the body. Studies have suggested that red grapefruit lowers LDL, or bad cholesterol, as well as triglycerides. The study titled as “Changes in Plasma Lipid and Antioxidant Activity in Rats as a Result of Naringin and Red Grapefruit Supplementation,” published in 2005, found that participants who consumed grapefruit showed a 15% reduce in their cholesterol in a period of 30 days.

Good Source of Vitamin C:

As red grapefruit comes under citrus fruit, it is an excellent source of vitamin C. One half of a medium grapefruit supplies 40 milligrams of vitamin C per serving. The immune system of the body is greatly supported by vitamin C. So, consuming foods rich in vitamin C has proved helpful in decreasing symptoms related with the common cold.

In Certain Cancers:

Researches have shown that red grapefruit provides protection against both colon and lung cancer.  The fruit proved successful in laboratory test to reduce enzymes that trigger chemicals that responsible for the cancers.

Acidity:

Though grapefruit has a sour taste, its juice really has an alkaline reaction after digestion.  In the treatment of acidity in the digestive system, this has a profound effect.

Atherosclerosis:

Pectin content of the fruit has been found to be effective in decreasing the accumulation of arterial deposits. Also, the vitamin C of the fruit helps to strengthen and maintain the elasticity of arteries.

Diabetes:

A diabetic patient can safely eat a grapefruit.  Actually, more eating of this fruit will help to decrease the starches and sweets in the body system.  If you have a propensity towards diabetes, drink more red grapefruit juice to prevent it.

Insomnia:

Before going to bed, a drink of grapefruit juice helps to promote sleep and alleviates insomnia.

Weight-loss:

The fruit contains fat-burning enzyme and can help to absorb and decrease the starch and sugar in the body. People who are trying to lose weight widely consume this fruit.

Fatigue:

To dispel all fatigue and tiredness, drink a glass of red grapefruit juice with lemon juice in equal parts with a little honey at the end of a long and tiring day.

Digestive disorder:

Red grapefruit increases the flow of gastric juices and thus helps to promote digestion. For their extra fiber that aids bowel movements, consume the fruit together with its albedo and pith.

Blood Pressure:

Red grapefruit is a good source of potassium. Due to the presence of potassium, regular consumption of grapefruit is good for controlling high blood pressure.

Almond milk is a healthy and nutritious alternative to cow’s milk which has proven to be extremely beneficial for those who lactose intolerant. It is an extract of protein rich almonds and loaded with vitamins, minerals and antioxidants. It is a great for those who have lactose intolerance and those who are on a strictly vegan diet. Also, it has a pleasant almost neutral taste which makes it perfect for milkshakes. Commercially, almond milk is available in a variety of flavors like chocolate, vanilla and plain.

Nutrition Facts of Almond Milk:

• Almond milk is good source of magnesium. It can help to break down the food into energy. It can also help in the functioning of the parathyroid glands, which produce hormones that are known to be good for bone health.
• Also, almond milk is loaded with manganese, selenium and Vitamin E. Vitamin E is an antioxidant that protects the cell membranes. Selenium is good for our immune system; it helps in reproduction, and in the metabolism of thyroid. It also prevents cell damage as well as tissue damage.
• It is packed with unsaturated fat, which means that it can reduce the risk of heart disease.
• As almonds are rich in protein, they help the body with growth and repair. It is also a great way to boost your daily carbohydrate intake. An ounce of this nut can provide the body with about 12% of its protein needs.
• Almond skins are a good source of flavonoids, which are good for cardiovascular health. They can protect your heart from various heart diseases.
• Manganese can activate the enzymes in the body. Manganese and phosphorous can keep teeth and bones healthy.
• Almonds are rich source of potassium which can help to improve heart function and to maintain normal blood pressure.
• Almonds milk does not contain cholesterol and saturated fats. It has high levels of vitamin E and unsaturated fats.
• Almond milk has zero fiber.
• 8 oz (237ml) of almond milk contains 70 calories, 2gm protein, 10gm carbohydrates and 2.5 gm fat: 2.5g

Almond Milk Recipe:

Ingredients:

• Raw almonds, 1½ cups
• Filtered water, 4 cups

Preparation:

For minimum six to eight hours, soak almonds in water. Then, drain the water and blend the almond with 4 cups of water until it reaches milk like consistency. After that, strain the mixture to remove almond skin and granules. You can store almond milk in an air-tight jar in the refrigerator for four to five days. If you want it to be sweeter, then you can blend it with a few soaked dates as well.

Benefits of Almond Milk:

Lactose Free:

One of the major health benefits of almond milk is that it is lactose free. Lactose is a type of sugar which is present in cow’s milk. When lactose intolerant patient drinks milk, it causes abdominal discomfort, bloating and diarrhea. If you suffer any of such symptoms after consuming milk products, almond milk can give you the chance to enjoy the taste of milk symptom free. Almond milk is an extract of almonds, a nut. As these nuts are plant derived and lactose free, they can be easily substituted everywhere where one might use cow’s milk which makes this one of the most important almond milk benefits.

Nutritionally Rich:

Almonds are rich source of protein, and full of vitamin E, magnesium, selenium, manganese, zinc, potassium, fiber, iron, phosphorus and calcium. Most commercial almond milk preparations are fortified with additional calcium. Almond skins are also a rich source of heart healthy flavonoids which help to protect the heart. Studies have shown that almond milk helps to lower LDL cholesterol and protect the heart against heart disease and cholesterol. Additionally, they are good source of vitamin E, ensure powerful antioxidants in the body. High levels of Antioxidants inhibit the growth of free radicals that are responsible for cancer. Low in calories and no cholesterol and saturated fats makes this nut milk beverage very healthy and good for those people who are trying to lose weight.

Homemade and Pure:

You can easily extract the milk at home without much effort. Also, you can store it without using preservatives and additives. It would be right to say that consuming almond milk means to consume health, 100 percent.

Antibiotic and growth hormone free:

People are increasingly worried about the injections of antibiotics and growth hormone that are given to cows to boost milk production. Studies have already been proved that these antibiotics and growth hormones lead to allergic reactions and toxic side effects, some as bad as certain types of cancers. In addition, antibiotic usage in milk cows contributes to the problem of antibiotic resistance which has become a worldwide problem. Growth hormone in the milk supply is considered to increase levels of IGF-1 in humans which can promote the growth of certain cancers. Almond milk is completely free of these harmful additives.

Low in Calories:

Almond milk is low in calories and carbohydrates. So, it is very advantageous for those trying to lose weight. According to Discovery Health, one serving of unsweetened almond milk has 40 calories and one glass of sweetened almond milk has 70 calories.

Side Effects of Almond Milk:

Almond milk has endless praises but few side effects are also there, including high amounts of sugar and the status as a goitrogenic food.

Thyroid:

Almond nuts are goitrogenic food, means they contain chemicals that can harm thyroid gland. Almonds can cause the thyroid to expand when consumed on a large level, and so cause goiters to form because one of the prevalent chemicals found in goitrogens blocks the intake of iodine. Though goitrogenic foods are harmful in large consumption but at the same time they are healthy and beneficial to the human immune system. Almond milk contains levels of goitrogenic toxins produced from almonds and so people who are at risk of low thyroid function should avoid consuming this. Daily drinking of moderate amount of almond milk will have no negative side effects to the thyroid for people who have healthy thyroid function.

For Babies:

It is trend in people to replace cow’s milk with soy milk in baby’s bottle. However, the replacement with almond milk is equally dangerous as it is not an adequate source of nutrition for a baby. The baby will suffer from malnutrition and likely develop health complications for life if either breast milk or formula is replaced with almond milk.

Sweetness:

Almond milk has higher percentage of sugar as compared to cow’s milk which is one of the most obvious disadvantages of it. Naturally, almond milk does not contain sugar but most manufacturers add sugar to it during processing to improve the taste. Most commercial almond milks contain about 20 grams of sugar per serving. Luckily, now unsweetened brands of almond milk are on the market which contain as little as 1 gram of carbohydrate per serving.

How to make almond milk video from Youtube:

More people turn to fast foods for a quick and easy meal at the end of the day. Unfortunately, these foods can put more of a sprain on health and wallet. People skip good homemade, nutritious meals. They all need a collection of fast, simple recipes to make dinner easier with our hectic lifestyles. In just 30 minutes you can have these quick dinner recipes prepared from start to finish. Few ingredients are used in these recipes and they are ready in minutes. When you want to cook and eat quickly, your best stake is to cook nutrient and impenetrable foods that give more nutrition.

Home-Style Pad Thai

Ingredients:

• 8 ounces thin rice noodles
• 3 tablespoon lower-sodium fish sauce, plus additional for serving
• 1/4 cups fresh lime juice
• 4 ounces firm tofu, cut into 1/2-inch cubes
• 8 ounce ground chicken
• 2 Tablespoon sugar
• 1/4 teaspoon ground red pepper
• 2 large eggs, lightly beaten
• 2 clove garlic, finely chopped
• 1 cup fresh bean sprouts
• 2 cup thinly sliced Napa cabbage
• 1/2 cup fresh cilantro leaves, chopped
• 2 teaspoon vegetable oil
• 1/4 cup unsalted roasted peanuts, coarsely chopped
• Lime wedges
• 2 green onions, thinly sliced

Method of preparation:

• Take rice noodles and soak it in a large bowl containing enough hot tap water to cover.
• After, 20 minutes drain it.
• Place tofu between several layers of paper towels, pressing lightly to drain.
• Take a small bowl mix fish sauce, sugar and lime juice.
• Collect chicken, garlic, ground red pepper, beaten eggs, sliced cabbage, bean sprouts, chopped cilantro, and chopped peanuts and place next to range for ease of cooking.
• Heat the oil over medium-high heat until hot, in a nonstick pan.
• After that, Add tofu and cook 5 minutes stir occasionally.
• Take another small bowl and transfer tofu in it.
• In the same pan cook chicken, garlic, and ground red pepper over medium-high heat 3 to 4 minutes, breaking up chicken with side of spoon. Stir in eggs and cook about 30 seconds or until they start to set.
• Add drained noodles, tofu, sliced cabbage, and fish sauce mixture.
• Using tongs or 2 forks, toss to mix, and cook 2 minutes longer.
• Remove pan from heat and add bean sprouts, cilantro, peanuts, and green onions; toss to mix well.
• Serve Pad Thai with lime wedges and additional fish sauce.

BBQ Baked Beans & Sausage

Ingredients:

• 1/2 cup prepared barbecue sauce
• 1/2 cup water
• 2 tablespoons tomato paste
• 1 tablespoon molasses
• 1/8 teaspoon salt
• Freshly ground pepper, to taste
• 1 tablespoon canola oil
• 1 medium onion, chopped
• 4 cups chopped collard greens, tough stems removed
• 9 ounces cooked chicken sausage links, halved lengthwise and sliced
• 2 15-ounce cans great northern or navy beans, rinsed

Method of preparation:

• Take a medium bowl whisk barbecue sauce, water, tomato paste, molasses, salt and pepper.
• After that, take a saucepan and heat oil over medium heat.
• Add onion and collard greens and cook, stir occasionally, until the collards are sagging, 3 to 5 minutes.
• Then add sausage and cook, stirring, until beginning to brown, about 3 minutes more.
• Thereafter reduce heat to medium-low; add beans and the sauce mixture to the pan.
• Gently stir to mix, cover and cook until heated through, about 3 minutes.

Stir Fry with Chicken and Vegetables

Ingredients:

• 4 chicken breast halves, boneless & skinless
• 2 tablespoons soy sauce
• 2 tablespoons vegetable oil
• 1 large red bell pepper, cut into squares
• 1 1/2 tablespoons cornstarch
• 1 medium red onion, cut in thin wedges
• 1/4 teaspoon red pepper flakes
• 1 large broccoli spear, separated into florets
• 3/4 cup chicken broth
• 2 cloves garlic, crushed
• 1 small can water chestnuts, drained

Method of preparation:

• First cut the chicken into cubes and place it in a bowl.
• Then, add 1 teaspoon of the oil, 1 tablespoon soy sauce and 1/2 teaspoon cornstarch.
• Place the chicken in a bowl and toss to coat the chicken.
• Take another small bowl, mix broth, red pepper flakes and remaining soy sauce and cornstarch.
• Heat 1 tablespoon oil over medium-high heat and add chicken
• Stir-fry for 2 to 3 minutes and transfer chicken to plate.
• After that add remaining oil, onion, pepper, garlic, broccoli and stir fry until onion starts to wilt.
• Then add water chestnuts and chicken.
• Thereafter add broth mixture and bring to a boil.
• Cook, stirring constantly until the vegetables are tender-crisp, the chicken is done and the sauce has thickened a bit.
• Serve over hot cooked rice.

Most of the edible pine nuts are grown in Southern Europe, especially in Italy and France. They are also harvested in other countries, like Spain, Portugal and southern United States. Various names of pine nuts are Indian nuts, pinon nuts, pinocchi and pignoli. European types of pine nuts have high level of protein while Chinese varieties are known for their strong flavor. Their size can differ from about 1 – 5cm in length, with over a hundred seeds coming from one cone. In some cultures pine nuts are consider as daintiness and also it is an essential ingredient in various dishes. The oil extracted from the nuts has a delicate, nutty flavor and is used as a flavoring agent in various recipes. It is used with vegetables or in salad dressings and the rich flavor of the oil makes it a good choice for marinades.

For culinary purposes pine nuts are used around the world for centuries. In ancient Greece they were considered to possess aphrodisiac qualities and conserved in honey, and Hopi and Navajo tribes have been recorded as using them as source of protein. Either they ate them dried or ground the nuts into a course powder then mixed the paste with water to make porridge. They restrain about 31 grams of protein per 100 grams of nuts, the highest of any seed.

Nutritional value of pine nuts:

Like peanuts, walnuts and many other nutritional nuts, the pine nut also contains minerals like phosphorous, magnesium and iron, riboflavin, niacin, thiamin and Vitamin and also some essential amino acids needed by the body. Some of the pine nuts nutritional benefits include suppression of appetite, antioxidant protection, cardiovascular health maintenance, etc.

Antioxidants:

Pine nuts are laden with advantageous antioxidants. One of the signs of aging is ‘free radical damage’, which means premature aging of skin due to minute chemical particles called free radicals. This is caused by stress, diet and other factors. Pine nuts contain a long list of antioxidants from Vitamin A to Vitamin E and lutein which act as mega-vitamins and help protect cells from free radical damage and also improve vision. One cup of pine nuts contains about 9 mcg of lutein.

Fiber:

Pine nuts contain about 1 g of fiber. It helps to improve digestive health by removing toxins and keeping bowel movements regular. Eating a diet high in fiber reduce constipation and hemorrhoids. Fiber helps to maintain a clean colon by preventing waste back up on the walls of the colon. Fiber from nuts is easy for the body to digest.

Oleic Acid:

Pine nuts restrain large concentrations of oleic acid. This is a beneficial monounsaturated fat that helps to manage cholesterol levels by removing triglycerides from the body. Triglycerides donate to heart disease so it is important to consume foods and supplements that help to improve heart health by controlling triglycerides.

Vitamin K:

Pine nuts contain high levels of certain vitamins such as Vitamin K, which is important for blood clotting and bone health. Vitamin K is fat soluble, means this vitamin is also present in fat tissues and utilized through the fat. Vitamin K helps to relieve menstrual cramps and improve circulation. One cup of pine nuts contains about 72 mcg Vitamin K.

Energy

Pine nuts contain 3 mg of iron, one of the main elements of energy-producing hemoglobin.

Health benefits of pine nuts:

Heart Health:

Pine nuts don’t just have high levels of monounsaturated fat and arginine, they also contain high levels of magnesium and potassium, and these four ingredients can assist in preventing heart disease.

Cholesterol:

Consumption of pine nut oil helps reduce cholesterol. Further it can help combat hypertension by normalizing the lipid spectrum of blood.
Pine nut oil contains pinolenic acid, which affects the low-density lipoprotein (LDL) receptor activity of human hepatoma HepG2 cells. Essentially, pinolenic acid stimulates hepatic LDL uptake, which in turn lowers cholesterol levels in the body.

Nutrients:

Pignoli and pifiions are an excellent source of vitamins Bl and B3, manganese, copper, magnesium, and molybdenum. They are a very good source of zinc. They are a good source of vitamin B2, vitamin E, and potassium. Pifions are a better source of vitamin B1, and pignoli a better source of iron.

Weight Loss:

At the University of Liverpool the School of Psychology undertook a study to find out about the effects pine nuts have on appetite. Results showed that pine nuts contain two important chemicals, endogenous cholecystokinin and glucagon like peptide 1 that once consumed; contribute to individuals feeling satiated and not wanting to eat further.

Other health benefits:

• It gives exceptional value in the diet of baby food.
• 100 grams of pine nuts contain iodine, manganese, copper, zinc, cobalt which is daily required by our body.
• It is used in folk medicine in Siberia for the treatment of nervous disorders, tuberculosis, diseases of the kidneys, bladder and gastro-intestinal tract.
• It gives energy and increase sexual appetite and the amount of semen.
• Cleanses the kidneys and bladder and also prevents the bladder from stones and ulcers.
• Pine nuts help in building stronger bone and teeth by improving the body’s ability to absorb calcium.

The pomegranate is a fruit which is believed to have originated in Iran, bearing deciduous shrub grown in different parts of the world. Pomegranates are good source of vitamins as it includes vitamin A, C and E as well as folic acid. Also, it contains the minerals iron, potassium and calcium. As one of the best nutritious fruits, pomegranates are very much liked by health conscious people. It contains phytochemicals such as anthocyanins, pelargonidins, cyanidin and ellagic acid. Due to this phytochemical content, it bears antioxidant, antiviral and anti-tumour properties.

Pomegranate consists of three times the antioxidants of wine or green tea and it is said to be the powerhouse of health. Mostly, pomegranates are known for treating the problems related to heart and for maintaining effective and healthy blood circulation. Other health benefits of pomegranates include cure of stomach disorders, cancer, dental care, osteoarthritis, anaemia and diabetes. Also, it is very beneficial in pregnancy.

Nutritional Facts of Pomegranates:

• Pomegranates are rich source of Vitamin B, Vitamin C, pantothenic acid and potassium, which have the potential to provide immunity against various diseases.
• This fruit also has calcium and phosphorous which help to strengthen the bones and the brain cells of an individual. The deficiency of these two minerals can lead to the weakening of bones.
• Pomegranates are fruits, which can fight anemia and increase the hemoglobin percentage which was always known.
• The juice of Pomegranate contains antibacterial and antiviral effects, which also protects our teeth from plaque.
• Pomegranates are rich in antioxidants since the fruit is rich in Polyphenol, which protects the cells from oxidation. Actually, it is considered to be richer in antioxidants than fruits like cranberries and oranges.
• Pomegranates can also be consumed as dietary supplements since it does not have much sugar, therefore they do not add to the calories in the body.
• The juice of Pomegranate has the potential to fight against a disease called Artherosclerosis in which the walls of the arteries become stiff. In fact it has been observed that Pomegranate juice, apart from fighting the disease also cures it.
• It contain nutrient that can help to fight against the causing factors of prostrate cancer and thus it reduce the risk of Prostrate Cancer.

Antioxidants, particularly punicalagins are the most vital nutritional component of pomegranate juice. It is a rich source of vitamin C, provides 16 percent of the daily requirement of your vitamin C. Also, it contains vitamin B5 or pantothenic acid which is necessary for metabolism of carbohydrates, fat and proteins. It supplies vitamin K which is required for blood and bone health.

Potassium and manganese are the two essential minerals from pomegranate juice. Potassium is important to maintain fluid balance and various cellular functions in our body. On the other hand, manganese helps in formation of bone structures and for various metabolic processes. Also, it contains other minerals calcium, magnesium, iron, zinc, and phosphorus.

Pomegranate contains almost negligible fat, 0.3g. Also, it does not contain any cholesterol. Pomegranate seeds are rich source of dietary fiber. Also, the seeds of the pomegranate contain some amount of protein. The seed contains carbohydrate, sugar and unsaturated oil that contribute to the calorie count of pomegranate.

Health benefits of pomegranate:

Pomegranate in Pregnancy:

Pomegranate Fruit is very important for pregnant mothers. Fruit and juice both are good to consume at least 2 times a week. It is a very good source of vitamin A, vitamin E, potassium and folic acid which are very vital during pregnancy. Mainly, it provides a full day’s supply of folic acid, as well as other vitamins and minerals that are very important for the healthy development of baby during pregnancy.

• Miscarriage Prevention:

If there is a risk of miscarriage during the 5th month of pregnancy, the powder of the leaves of pomegranate and sandal powder should be taken frequently with yogurt and honey. The Latin name for Pomegranate, ‘Punica’ is derived from malum punicum, means ‘apple of many seeds’. It is considered as a symbol of fertility and consumed by childless women.

• Reduces risk of brain injuries in babies:

Hypoxia ischemia is a phenomenon characterized by a severe lack of blood supply, and therefore oxygen, to the brain. This takes place during pregnancy in about 2 out of 1,000 full-term births, with a substantially higher percentage of babies born prematurely. It results in brain injury, leading to brain tissue loss, seizures and mobility impairments such as cerebral palsy. Moreover the consumption of pomegranate juice also strengthens the uterus.

A study which is carried out at Washington University has found that newborn mice whose mothers consumed water mixed with pomegranate had a substantial reduction in brain tissue loss compared to those mothers who consume sugar water or other fluids.

Pomegranates are high in polyphenols which has neuroprotective effect. Moreover, pomegranate has been shown to prolong the life of nitric oxide (a vasodilator compound) in the body, the blood vessels may remain wider for longer therefore decreasing the risk of ischemia.

Pomegranate in Diabetes:

In diabetes, pomegranate plays an important role. Glycemic index is defined as the rate by which a food that is consumed gets absorbed into the blood stream. In diabetic patients, glycemic index is of great importance as the foods having high glycemic index would increase sugar level in the blood. When pomegranates are consumed along with the seeds, they lower the sugar level in blood due to their low glycemic index.  So, pomegranate fruit along with seeds are highly recommended for diabetics.

In addition, drinking of pomegranate juice by a diabetic patient can decrease the risk of coronary diseases. Aside from this, it also slows down hardening of the arteries, which can fuel non-occurrence of various heart diseases.

Other health benefits of pomegranate:

Vitamin C and phytochemicals of pomegranate act as the major source of antioxidants. These retard the formation of free radicals in the body so preventing the incidence of Cancer, Alzheimer’s disease and aging.

By recent studies conducted by the American Urological Association (AUA) held in Linthicum, Pomegranate juice is found to be an effective prostrate cancer preventive agent.

The phytochemicals present in pomegranate also retard the synthesis of melanin pigments formed as a result of the action of ultraviolet radiation on the skin. Hence it is also used a skin whitener and sun-burn block agent.

Pomegranate is used in the treatment of diarrhea and some fevers. The ellagic acid, a phytochemical found in pomegranate, is anticarcinogenic and antifibrosis in nature and hence is used in the treatment of cancer and heart diseases.

Pomegranate also helps in increasing the fertility rate in men by boosting sperm quality and motility.

Punicalagin, an antioxidant found in pomegranate acts as an active principle in reducing the risk of arthritis by delaying the process of cartilage loss.

Studies have suggested that the antioxidant content of pomegranates is much more than that of red wine. So, pomegranates could be used as an alternative of red wine for its antioxidant properties. This property of the fruit makes it an outstanding fruit in the prevention against various diseases like cancer, heart disease, aging, infertility and so on.

Nowadays, pomegranate is gaining much place as a fruit excellent for fresh clear glowy skin all over the world. Other than juices, many scrubs and masks of pomegranate are also available in the stores.

Pomegranate is a good source of iron and so supports the healthy flow of blood. Thus prevents and cures all sorts of Anemia.

Recent studies have shown that pomegranate juice kills and destroys the breast cancer cells and prevents breast cancer cells formation. Regular drinking of pomegranate juice also helps in inhibiting the development of lungs and prostrates cancer.

Daily consumption of pomegranate juice helps from premature aging because of its antioxidant properties. It has special antiaging capabilities.

Health Benefits of Pomegranate video from youtube:

Nutrition Tips : Health Benefits of a Pomegranate video from youtube:

Nowadays, everyone have awareness to be healthy and live a long and prosperous life. Due to this reason, everyone should try to include more fresh vegetables into their diet. A high vegetable diet undeniably promises a relief from all the major and minor problems of the body. People who eat greater amounts of vegetables in their diet are high on energy and feel less lethargic or stressed out. The nutrition which is provided by vegetables helps body to perform all the activities by supplying all the necessary requisites to the body cells and organisms for supporting life.

Fresh green vegetables can help to get free of several diseases for example heart disease and stroke, painful intestinal ailment called diverticulitis, cataract, blood pressure, cancer and macular degeneration and vision loss. Excluding these, vegetables have a low fat and calories content and thereby they minimize the problem of excessive weight or obesity.

Consuming too much green vegetables can provide some amazing vegetable nutrition benefits such as,

• 22% reduced risk of certain cancers
• Better teeth and bone structure
• Stronger immune system – less colds, flu and infections
• Macular degeneration and glaucoma protection
• Less chance of weight gain
• A 41% lower risk of heart disease
• Improved memory and brain functioning

How much vegetables should be taken in daily diet?

Consume at least 5-7 servings of fresh green vegetables every day. Seasonal vegetables should be encouraged and also you can include variety in vegetable type and color in your diet. Dark green vegetables are very good source of minerals and phenolic flavonoid anti-oxidants. While yellow and orange color vegetables are rich in Vitamin A, α and β carotenes, zea-xanthins and crypto-xanthins.

Selection of vegetables:

To get maximum health benefits of green vegetables, go for organic farm vegetables when ever possible. If you can find them from the nearby local farm owners they are not very expensive. Organic farm vegetables are smaller in size but they have rich flavor and feature good amounts of vitamins, minerals. Also, they are stuffed with numerous health benefiting anti-oxidants.

Always purchase small quantities of vegetables from market so that they should last within a day or two. Buy only such vegetables which feature freshness, bright in color and flavor and feel heavy in your hands. To find out blemishes, spots, mold and signs of insecticide spray on vegetables, carefully look at them. In place of purchasing section of vegetables, buy whole vegetables (for example, pumpkin).

Proper use of vegetables:

Rinse vegetables especially green leafy vegetables with clean water, immediately after shopping. Wash in salt water for few minutes and quietly swish in cool water till you are pleased with cleanliness. This will ensure you that they are free from dust, sand and any residual chemical sprays. The health benefiting properties of a vegetable declines with time so use them early while fresh. In order to preserve nutrition of green vegetables for short periods, store them in plastic wrappings or in zip pouches.

List of green vegetables with their nutrition facts and their nutritional values based on per 100gm:

Most women are lacking of fiber. Fresh fruits and vegetable as well as grains are good for energy and also good sources of fiber. A healthy body is one that receives sufficient servings of all major food groups in regular meals and snacks. The main base of this daily diet program is a food group combination that makes energy available for body activities other than digestion. After following the healthy daily diet, the body can easily breakdown foods and remove the undigested food. However, keep in mind that wrong combination of food consumption would result in accumulation of the waste in the body which results in weight gain and toxicity.

To nourish body, wholesome fresh foods overflowing with nutrients can be helpful and also they reflect their effect on skin, hair etc. Moreover, it can also help to solve symptoms of problems regarding digestion, constipation, allergies, headaches, menstrual problems, pimples, arthritis, eczema, heart problems and other diseases; if followed consistently.

Breakfast:

Beginning of the day, you have an empty stomach and so the foods that you eat pass from the stomach to the intestines at a very rapid pace. Digestion, absorption, and conversion of food to energy unit glucose is also done quickly. This glucose is to be unavoidably supplied in sufficient quantities to brain cells to allow working of people be efficient.

A decent serving of low in sugar cereal coupled with fruit is a decent way to get a serving of grains and fruit with breakfast.  Also, you can drink skim or fat free milk with your cereal to complete your dairy serving without the added fats of whole milk. For breakfast, apples, peaches or blueberries are wise fruit choices, as they all contain antioxidants and fiber. In place of cereal, a muffin would also be sufficient.

Lunch and Snacks:

To satisfy hankering, snacking on dried fruit is a smart way as they are good sources of fiber and energy.  In the late afternoon, add yogurt to your dried fruit for a more filling snack. Sandwiches on whole wheat bread with little to no mayonnaise are best for lunch. Turkey or roast beef meats are both decent meat options. Also, ensure to add tomato and lettuce to your sandwich that will sure that you don’t over do it on the meats. If you skip dairy during breakfast cheese is fine in a sandwich.

Cereal or pulse with a lot of vegetables-cooked and raw should be included in lunch. So, you can consume whole wheat flour, bajra or jowar rotis or moong sprouts with a lot of high water content veggies. This food combination facilitate only limited amount of energy to be diverted for digestion of food.  Thus, it may be helpful to maintain concentration in office work.

Dinner:

A healthy and filling dinner idea is colorful salad with grilled or baked fish. Fish is a good source of protein and salads before meals prevent you from gorging yourself on the meat and sides. Spinach tossed with tomatoes, tangerines and nuts create a tasty and healthy salad. Salmon or trout fillets are both decent protein rich fishes that will tribute your salad. The dressing should be light vinaigrette and skip the cheese for this meal. Try to keep your beverage low calorie and alcohol, while popular, is rich with calories.

If you are vegetarian, you can take a complete meal of chapatti, vegetable, dal and salad for dinner. This meal should be consumed at least two or three hours before you go to sleep. The amount of food consumed should not depend on your taste-bud but left on your hunger pangs to decide.

Dessert:

As a sufficient dessert, you can use a small serving of ice cream (one cup) with fruit like strawberries or cherries. Ice cream is full of calories but when taken in restraint, would not be harmful to a healthy diet.

Daily diet schedule for working women:

7 am: Begin with lemon

Add three teaspoons of lemon juice to lukewarm water and drink it first thing in the morning which helps in absorption of nutrients and eliminates fat from the body.

7.30 am: Tea and Biscuits

In the morning, Biscuits prevent acidity. Eat digestive biscuits or cream crackers which gives fibre to the body.

8.30 am: Breakfast like a queen

To give your body enough calories for the day, you should eat plenty of carbohydrates in the morning. A good breakfast should include one of the following: Two chapatis with sabji or idli and sambhar or wheat/oat flakes with milk or a brown bread sandwich.

11.30 am: Mid-morning snack

To speed up fat absorption, drink fresh fruit juice. Squeeze in two biscuits or plain wheat khakras to avoid feeling too hungry by lunchtime.

2 pm: Eat lunch like a common man

To avoid feeling lethargic in the afternoon, lunch should be lighter than breakfast. Lunch should fulfill your nutritional requirements for the day. It can include salad, two chapatis, dal or sabji.

5 pm: Mid-evening snack

Consuming at least one seasonal fruit along with some roasted nuts, popcorn or whole wheat bread in the evening is recommended. A handful of roasted nuts are ideal since they satisfy your hunger without getting too many calories in.

8 pm: Eat dinner like a pauper

Dinner should be the lightest meal of the day. It should include soup, porridge or salad, with one chapati, dal and sabji.

10 pm: A glass of warm milk

Before going to bed, take a glass of warm milk. It takes care of your calcium intake and some claim it helps them sleep better.

Metabolism rate of the body depends on the frequency of eating and the amount of exercise that carried out by you.