Why Is Spinach Good For You?

By Chris M Seguin  

Popeye had it right when it came to spinach - spinach is a superfood that helps your body perform at its best. A diet rich in vegetables, like spinach, gives your body what it needs to stay healthy. Nutritionists recommend eating four or more servings of vegetables a day. Because spinach is so healthy, it is suggested that you eat spinach at least four times a week.

A leafy green vegetable filled with fiber and other important vitamins and minerals, spinach is low in calories. Whether eaten raw or cooked, one cup of spinach has less than 32 calories.

The dark green spinach leaves are rich in lutein and zeaxanthin, antioxidants which are great for your eyes and heart. The pigments in spinach also contain flavonoids called luteolin, which are phytochemicals with anti-cancer properties.

Spinach is rich in vitamins E, A, and K. Studies suggest vitamin E protects your body against some cancers and heart disease. Your body uses vitamin K to help with blood clotting. Vitamin A is used by the cells in your body to promote cell division. The beta carotene found in spinach is used by your body to create more vitamin A. It's also a powerful antioxidant that defends body cells.

In addition to vitamins, spinach has a lot of folate, potassium, magnesium, and iron. These minerals help your cardiovascular system. They also build healthy nerves and muscles.

The health benefits of spinach are:

- Prevent Cancer: The antioxidants in spinach have anti-inflammatory properties that help prevent cancer, according to the journal Nutrition and Cancer. The folate also contributes to a lower chance of ovarian cancer.

- Keeping your heart healthy: The antioxidant lutein alleviates inflammation and plaque build-up in veins and arteries. The folate in spinach lowers homocystene levels which are, in turn, associated with heart disease. If your blood pressure is high, stick with fresh or frozen spinach since it has less sodium than canned spinach.

- Building healthy bones: Foods rich in vitamin K, like spinach, help prevent weak bones. Vitamin K triggers the creation of osteocalcin, a protein involved with the formation of bones. The calcium and magnesium in spinach also helps keep bones strong. Keep in mind thought that the calcium in spinach is absorbed less efficiently than the calcium in dairy.

- Better eyesight: Retinal, a form of vitamin A, is an important ingredient in the eye's retina. Your eyes need vitamin A to function at their best. Lutein, vitamin E and beta carotene also help prevent vision loss in senior citizens.

- Keeping mentally focused: Studies show that diets with a lot of spinach help maximize mental powers as you age. The folate in spinach is also crucial for cognitive function. Folic acid supplements, it should be noted, have little or no effect in this area so you should stick with natural sources like spinach.

- Increase energy: The iron and folate in spinach help prevent anemia. This is often important for women with heavy menstrual periods.

- Combat infections: Vitamin E helps improve the immune system. The vitamin A in spinach makes white blood cells that destroy bacteria and viruses.

Almost every supermarket has fresh spinach year-round. Spinach usually costs less than other greens. It can be substituted for lettuce on salads and sandwiches, making them healthier. Remember that fresh spinach should be dark green and not wilted.

Beware of canned spinach since it is usually high in sodium. Check the labels on frozen spinach to see how much sodium is contained.

Keep unwashed spinach in your fridge until ready for use. Avoid washing the leaves before storage since it will cause them to deteriorate. Before serving, thoroughly rinse the leaves in cold water to get rid of dirt and bugs.

A delicious and healthy way to enjoy spinach is to make a fresh spinach salad with a small amount of olive oil. The olive oil will speed up the body's absorption of lutein and vitamin A. Spinach can also be added to pasta sauce or even put on pizza. For great mashed potatoes, try adding spinach, parmesan cheese and garlic. You can also add spinach to omelets and quiche.

All in all, spinach is terrifically healthy and makes a great side dish.

Chris has been writing articles online for nearly 2 years now. Not only does this author specialize in diet, fitness and weight loss, he also helps his friends publish websites related to the subject. You can also check out her latest website on how to eat healthy and lose weight with smoothies which gives great advice and recipes for diet smoothies. She has also put together a great list of diet smoothie recipes.

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Benefits of Swiss Chard - A Natural Fat Burning Food

By Steve O'Connor  

Discover the incredible weight loss benefits of swiss chard, how to best prepare it and how much you should eat to get maximum benefit from swiss chard - one of nature's amazing fat burning foods.

The veggie known as swiss chard resembles beets or spinach in taste. Along with kale, collard and mustard greens, it is a leafy green vegetable that is commonly referred to simply as "greens". You can purchase it throughout the year, but its peak harvest time starts in June and ends in August.

This leafy green veggie has a wide, crunchy stalk colored white, red or yellow. The leaves are a dark green color, very wide, and are spread out in the shape of a fan. You can eat the stalk as well as the leafy parts.

Fat Burning Benefits of Swiss Chard

It contains anthocyans and fiber that give special protection against cancer of the digestive tract, especially cancer of the colon. There is recent scientific evidence suggesting that Swiss chard may protect the kidneys of diabetic patients, because the serum urea and creatinine levels are reduced.

It is also very high in the following substances: Vitamin A, C, E and K, dietary fiber, magnesium, manganese, iron and potassium.

This vegetable additionally contains reliable amounts of Vitamins B-1, B-2 and B-6, plus folic acid, biotin, niacin, Pantothenic acid, copper, calcium, zinc, phosphorus, and copper, as well as protein.

The vitamin K content helps to keep your bones healthy.

Beta carotene is a cancer-fighting nutrient that is also an antioxidant. Beta carotene belongs to the carotenoid family, and might be able to protect the body against skin cancer and various other kinds of cancer.

Vitamin A is helpful in the reduction of negative effects cigarette smoke has on the body, plus it helps to guard the body against emphysema.

Magnesium is helpful in regulating the body's nerve and muscle tone by regulating the effect of calcium on the body.

Vitamin C helps fight inflammation as an antioxidant that dissolves in water. It provides the energy needed to raise the metabolism of your body in order to burn off excess fat. Swiss chard contains Vitamin C, which is helpful in the prevention of free radical damage to cells, plus it provides additional protection against cancer of the colon. Vitamin C is also very helpful in maintaining a healthy immune system, fending off colds and helping to cure infections.

It also contains potassium, which is helpful in lowering blood levels, as well as cholesterol levels.

The iron content of the vegetable is helpful in producing the body's energy and also manufactures hemoglobin, a protein that transports oxygen everywhere in the body.

This vegetable contains manganese, a trace mineral that is helpful in producing energy that comes from proteins and carbohydrates, as well as synthesizing fatty acids. In addition, manganese protects the body against free radical damage that occurs when energy is produced.

Proper Way to Prepare Swiss Chard

Look for fresh Swiss chard in your supermarket's fresh produce section; this section is one of the store's refrigerated areas. Find the most vibrant green leafy produce, without yellowed or discolored leaves. Be certain that you pick out crisp stalks and crispy leaves that do not contain any visible spots.

You can refrigerate unwashed Swiss chard leaves in a plastic bag for a few days. Blanched Swiss chard leaves may be frozen for future meals. Before cooking the Swiss chard, rinse it off very carefully in order to remove all of the dirt and sand. Immerse the leaves and stalks in a container filled with cold water, swoosh them around, then finish cleaning by rinsing them in cold, running water. Trim off the bottom ends of the vegetable. If the fibers are too plentiful, you can peel them off in the same manner that you peel off excess fibers from celery stalks.

Do not cook this vegetable in an aluminum pot, because the aluminum will, cause your Swiss chard to lose its green color. It is better to quick boil your Swiss chard, as opposed to steaming it, since the quick boil method frees the oxalic acids found in the leaves, and helps it to not taste quite as bitter.

Substitute Swiss chard in lieu of spinach when you cook a vegetarian lasagna. Substitute it for cabbage when preparing stuffed veggie dishes. You can use the leaves as a sandwich wrap, stuffing them with your favorite tuna fish, chicken or turkey fillings. You can also add cooked this vegetable to a penne pasta dish, with the addition of extra virgin olive oil, fresh lemon juice and chopped garlic cloves. Try adding some steamed Swiss chard to a frittata or an omelet.

The Amount to Eat

The recommended portion size of Swiss chard is the equivalent of one cup.

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Is The Vegan Diet Healthy Or Unhealthy? Opinions Vs Actual Facts and Studies

By Loren Antonios  

The debate of whether the vegan diet is healthy or unhealthy is not new. The majority of folks will assert that a person who adopts veganism will be deficient in essential nutrients found only in animal products, namely, animal-based protein. These folks cherish the belief that dairy milk will help keep their bones strong and that red meat will provide essential protein for their muscles.

On the other hand, there is a small minority of folks (2% vegan and 5% vegetarian) who give credit to the plant-based diet curing their serious health problems, enabling them to lose excess weight, clearing up their skin and allergies, and giving them an amazing zest for life.

So based on these two differences in opinions, how can one determine whether the vegan diet is healthy or unhealthy? It all comes down to, not matters of 'opinion,' but rather, on solid facts, evidence, case-studies and truthful stories of real people.

Meat Eaters Vs. Veggie Eaters

Numerous studies indicate that eaters of red meat are more likely to die prematurely than those who eat little to no red meat. One US-based study of 120,000 people determined that eaters of red meat are 20% more likely to die younger. Those who ate processed meatsregularly boosted this premature death rate to a further 20% higher.

On the other hand, Michael F. Roizen, MD, concludes that those who switch from eating meat products to vegetarian foods could easily add at least 13 years to their life. Why? Vegetarians eat less animal fat and cholesterol, whilst vegans consume no animal fat or cholesterol. Professor T. Colin. Campbell (raised on a dairy farm) concludes from his experimental research program that a meat and dairy-free diet can both prevent andreverse 70-80% of disease!

Weight Loss Evidence

Fact: most meat and dairy products are high in fat and calorie content. For example, 100g of lamb contains approximately 294 calories and 21g of fat (9% saturated) whilst 100g of cooked lentils contains only 128 calories and 6.5g of fat (0.8g saturated). Lamb has 0g dietary fiber, whilst 100g of lentils contains 7.5g dietary fiber. Fiber helps you to feel fuller for longer.

Evidence:

Angela Stokes (AKA 'Vegan Raw Food Goddess') lost over 154lbs (70kg) on the vegan raw food diet. This amazing woman, once morbidly obese, attests her weight loss and newfound zest for life to the vegan raw food diet and refuses to return to the standard American way of eating! Why? The health benefits of the vegan diet (particularly weight loss in Angela's case) are too great to give up. Angela adopted raw veganism overnight and has never looked back since.

Physical Benefits

Time and time again, persons who adopt veganism proclaim that their skin clears up (acne, psoriasis, etc.), their eyes become whiter, their hair becomes thicker and healthier, their nails become stronger, their energy levels skyrocket and their allergies clear up. Sound too good to be try, right?

These amazing health testimonials can be attributed to the high mineral and nutrient content found in fresh fruits and vegetables, nuts and seeds, legumes and beans, leafy greens and whole-grain foods. The American Dietetic Association concluded that a well-plannedvegetarian or vegan diet is most definitely 'nutritionally adequate,' and may provide numerous health benefits and treat or prevent certain diseases. Yes, a 'well-planned' vegan diet will provide you with a generous amount of essential vitamins and minerals, so undoubtedly one's health is bound to improve.

So is the vegan diet healthy or unhealthy? You decide. Those who have adopted veganism however, will always answer 'healthy.' The health benefits of the vegan diet clearly become evident after one adopts this lifestyle.

Get vegan information and recipe e-book suggestions at: "The Vegan Diet: [http://www.fortheloveofrawfood.com/#!the-vegan-diet/c18xo] Save Our Planet - Lose Weight - Glow With Health." Find out the amazing health benefits of the vegan diet, why weight loss is so easy on this lifestyle, where to get your vegan recipes from, recommended vegan recipe e-books, and what to do if you are unsure about going vegan.

Alternatively, visit [http://www.fortheloveofrawfood.com/] for success stories, weight loss testimonials, information and ideas on vegan raw food recipes, e-books and weight loss on the raw vegan diet!

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Chicken Liver Recipes - Easy & Quick To Prepare!

By Nathalie Sanders  

These chicken liver recipes are easy, quick and delicious. Just check these out and I'm sure you'll be amazingly surprised.

So put your hat on and get ready for some quick easy chicken liver recipes:

>> Chicken Livers and Mushroom Rolls

1 medium onion chopped finely

1/2 pound mushrooms - sliced

4 tablespoons butter

1 pound chicken livers, cut into bite size pieces salt and pepper

1/2 cup red wine

1/2 cup beef stock or bouillon

2 tablespoons fresh parsley - chopped

2 tablespoons cornstarch

1/2 package filo leaves, cut in half lengthwise

In large skillet, sauté onion and mushrooms in butter until limp. Add chicken livers, cut in bite-size pieces. Sauté until brown. Add salt, pepper, wine, stock and parsley. Simmer for 5 minutes. Pour off some of juice and reserve. Add 2 Tbsp.

Cornstarch to reserved juice in a cup and make smooth paste. Add to chicken livers, stirring constantly. Make smooth gravy. Prepare filo leaves. Place small amount of liver mixture at one end of filo. Fold over sides and roll up. Can freeze or chill until time to serve. Once ready to bake - heat oven to 375 F. Bake for 20 minutes on cookie sheet.

>> Chopped Chicken Livers

1/4 cup chicken fat - rendered

1 cup onions - chopped

1 pound chicken livers

4 hard-boiled eggs salt black pepper

Cook onions in rendered fat for five minutes. Add chicken livers and continue to cook until onions are tender and livers are cooked through, but still pink inside. Remove liver and onions to a bowl and allow to cool 10 minutes. Chop finely.

Chop three of the hard boiled eggs and blend into liver mixture with a fork. (A blender may be used, but will give a smoother consistency.) Season to taste with salt and pepper. Form liver mixture into a mound on a serving plate and chill.
When serving, garnish liver with sliced eggs.

That's it for today! If you want more chicken liver recipes just check below:

Nathalie Sanders is a chef mom. She reveals her delicious recipes and up-to-date cooking tips in a very famous newsletter: Quick Easy Recipes Secrets. She is also a fan of Secret Restaurant Recipes. You can grab a copy here: Copycat Recipes.

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