Skin Health

Researchers at Monash University in Australia may have helped to prove Bergseld's point with a recent study. The researchers looked at the diets of about 450 people age 70 and up from Australia, Greece, and Sweden. They found that those who ate a diet containing more "whole foods" -- vegetables, fruits, legumes, eggs, yogurt, nuts, oils rich in monounsaturated fats, multigrain bread, tea, and water -- had less wrinkling and premature skin aging than those whose diets were rich in whole milk, red meat (particularly processed meats), butter, potatoes, and sugar.

Snacks to Kick Your Mind Into Gear

Your Mood: Insecure
Your confidence is waning as the night wears on.
Your Meal: A snack-size chocolate bar
Here's Why:

Chocolate contains a host of chemicals to brighten your mood, Somer says, including anadamine, which targets the same receptors as THC, and phenylethylamine, which produces a cozy, euphoric feeling.

Your Mood: Restless
You need some serious shut-eye before the big day.
Your Meal: Nonfat popcorn half an hour before you go to bed
Here's Why:

The carbs will induce your body to create serotonin, a neurochemical that makes you feel relaxed. "Make sure it's fat-free, because fat will slow the process of boosting serotonin levels," says Somer.

Your Mood: Stressed
You have to meet a deadline without being overwhelmed.
Your Meal: A handful of sesame seeds while you're working
Here's Why:

Stress hormones can deplete your body's supply of magnesium, reducing your stress-coping abilities and increasing your risk of developing high blood pressure, says Elizabeth Somer, R.D., author of Food & Mood.

your Mood: Flummoxed
You've forgotten your last two deadlines.
Your Meal: Pineapple chunks for a snack or a cup of berries in your oatmeal

Here's Why:

Antioxidants from the most-colorful fruits and vegetables help pick off the free radicals that wear away at your memory. "Because your brain consumes so much oxygen, oxidants do heavy damage there," says Somer.

veggie art

a recipes site i liked

http://www.whfoods.com/recipestoc.php#recipes

15 Minute Black Bean Salad

Prep and Cook Time: 15 minutes Ingredients:
1 15 oz can black beans, drained and rinsed
1 cup frozen corn, thawed
8 cherry tomatoes, quartered
½ cup minced onion
2 medium cloves garlic, pressed
½ cup diced red bell pepper
2 TBS pumpkin seeds coarsely chopped
1/4 cup chopped fresh cilantro
2 TBS extra virgin olive oil
3 TBS fresh lemon juice
salt and black pepper to taste
* optional: dandelion greens

Directions:

Mince garlic and press onions and let sit for 5-10 minutes to bring out their health-promoting benefits.
Mix all ingredients together and serve. This salad will keep for a couple of days and gets more flavorful if you let it marinate in the refrigerator for awhile.
Serves 4

Prep and Cook Time: 20 minutes Ingredients:
4 free range chicken eggs
1 tsp apple cider vinegar, or any other light vinegar
about 4 cups water
3 + 1 TBS chicken or vegetable broth
2 cans of black beans, drained
1 medium onion, minced
4 medium cloves garlic, chopped
2 tsp ground cumin
1 1/2 TBS red chili powder
2 TBS chopped fresh cilantro
salt and black pepper to taste
prepared salsa
2 cups shredded romaine lettuce
1 large avocado, cubed
Directions:

Mince onion and chop garlic and let sit for 5 minutes to bring out their health-promoting benefits.
Bring water and vinegar to a light boil in a shallow pan. Make sure there is enough water to cover eggs.
In a separate stainless steel skillet heat 1 TBS broth. Healthy Sauté onion in broth over medium heat for about 3 minutes stirring frequently, until translucent. Add garlic, beans, red chili powder, cumin, and rest of broth while egg water is coming to a boil. Cook beans for about 10 minutes on medium low heat, stirring occasionally. Add cilantro, salt and pepper.
To poach eggs, crack into water and cook about 5 minutes, just until the white is set and the yolk have filmed over. Remove with a slotted spoon, and place eggs over beans. Serve with salsa, shredded romaine lettuce and avocado.
Serves 4
Healthy Cooking Tips:
You may want to add less or more chili powder according to your personal preference for spiciness. Make sure you do not add any salt to the poaching water for the eggs. The salt has a tendency to dissolve the egg whites. By making sure there is enough water in the poaching pan to cover eggs, you avoid the eggs sticking to the bottom of the pan. You want the eggs to float while they cook. This also avoids breaking the eggs when you remove them with the slotted spoon. You may want to lay the spoon with the egg on a towel briefly after removing egg from water. This allows the towel to absorb some of the poaching water, and it won't end up in your beans.

Swiss Breakfast

Prep and Cook Time: 10 minutes Ingredients:
4 cups oats
1 tsp cinnamon
½ cup raisins
½ cup sliced almonds
½ cup dried apricots chopped
½ cup sunflower seeds
4 chopped dates
¼ cup dried cranberries
Directions:
Mix all ingredients together. (This will make about 8 servings.)
For 2 servings bring 2 cups water to a boil.
Add 1 ¼ cups Swiss Breakfast. Turn heat to low and cook uncovered, stirring occasionally until water is absorbed, about 7 minutes.
Cover, and set for about 2 minutes before serving.
Serve with low fat milk or unsweetened soy milk.
Healthy Cooking Tips:
Make sure you use rolled oats for this recipe. It has the best consistency for this application