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Healthy Ezine of the Week: Issue 167

Featured Article

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Fitness Tip

Greens and Heart Disease
People with higher levels of lutein in their blood also have healthier (i.e., less clogged) arteries. Lutein is a yellow pigment found in egg yolks, spinach, collard greens, kale, broccoli, Brussels sprouts, cantaloupe, and oranges. It is part of the carotenoid family of nutrients. The artery-protective nature of lutein is yet one more reason why a diet rich in fruits and vegetables can help prevent heart disease. Tip: If you are not a vegetable-lover, try chopping up some kale or spinach and adding it to spaghetti sauce or meat loaf. You will not taste it, but you will still get all its benefits. For more on lutien, see the article on our sister site, "About that Lutein" at BellyBytes.com - About that Lutein

Nutrition Tip

Add More Color! Everyday dishes take on more pizzazz and more nutrients with the simple addition of colorful fruits or vegetables: fresh, frozen, dried, or canned. Keep them on hand so you can "paint your plate" at a moment's notice!
Sliced strawberries, oranges, or mango, or any kind of fresh or dried berries (strawberries, raspberries, blueberries) -- or sliced baby beets taste great, tossed in a spinach salad. Dress up the salad with a fruity vinaigrette or dressing; lemon poppy seed dressing is nice!
Give your favorite "mac and cheese" recipe a face (and taste) lift by tossing in sun-dried tomatoes, roasted bell peppers, or green chiles (mild or hot). Tip: great with scrambled eggs, too!
Making mashed potatoes? Boil potatoes in the saucepan with carrots, sweet potatoes, or leeks, then mash! Popping Low or No-Fat Popcorn? Add dried cranberries or cherries to your snack!

Nutrient of the Week

Glutamic Acid (Non-Essential Amino Acid)
Considered to be nature's "Brain food" by improving mental capacities; helps speed the healing of ulcers; gives a "lift" from fatigue; helps control alcoholism, schizophrenia and the craving for sugar.

Quick Recipe

Bagel Melt
Place 2 slices of your favorite low-fat cheese between two halves of a whole-wheat bagel. Microwave just until the cheese melts. A perfect breakfast for grab-and-go!

Tidbit(s)

Trans Fatty Acids Swim Away
Pepperidge Farm will eliminate trans fatty acids from its Goldfish cracker line with 90-percent having zero trans fats by May, and all Goldfish crackers being trans fat free by September. To lead off the transition, the company is introducing Goldfish Crisps; they are baked and have no trans fat. Goldfish Crisps come in cheddar jack, frou cheese, cheesy sour cream and onion flavors. The crackers are tasty, and a good handful - or 37 crackers - have 7 grams of fat and 1.5 grams of saturated fat. A 10-ounce box is $2.99.

Food Fixes

To help you "eat with your eyes" before your savor the flavor, you might:

Tuck a slice of kiwi, mango, or papaya beside grilled chicken or fish.

Serve chicken salad over a bed of diced cantaloupe or honeydew melon.

Top sweet potatoes with mango or peach chutney.

Add a dab of tomato salsa to scrambled eggs, rice, or grilled meat.

Shred carrot or spinach for a colorful. garnish on many healthy soups.

This 'n That

Free recipes for many dietary needs!

Fitness and Freebies Sister Site, focuses strictly on nutrition! Lots of great food information! BellyBytes.com