The Health Benefits of Mushrooms 

 

Mushrooms are commonly found in many entrees because of their excellent texture and delicious flavor, particularly when they are grilled or sautéed. Often used as a delicious side for steaks or mixed into a creamy pasta dish, mushrooms do more than please the taste buds. They also have a variety of nutrients that are extremely beneficial to one’s health.

Although there are around 140,000 different mushroom species around the world, only a very small percentage of these are edible and beneficial. Common types of health-promoting mushrooms include white button, shitake, maritake, enoki, portabella and oyster mushrooms.

Selenium

Mushrooms are the only type of produce that contain selenium; typically, this vital nutrient is found in meat. Selenium is essential for strong bones, hair and teeth. It also strengthens the immune system, making it less prone to disease. Enoki and Maritake mushrooms are a good choice for increasing immunity. In addition, selenium is an antioxidant; it may protect the body from free radicals, which can lead to a variety of cancers as well as heart disease.

Iron

Oyster mushrooms have excellent levels of iron, which is important for the creation of red blood cells. Adequate iron is particularly imperative for those who are anemic and for women during their childbearing years.

Vitamin D

Mushrooms are the only vegetable with vitamin D, which is essential in helping the body utilize calcium and phosphorus.

Potassium

With high levels of potassium, mushrooms may help decrease blood pressure, thereby decreasing the risk for heart disease. Additionally, potassium may also improve memory and cognitive function.

Vitamin B

Due to high levels of B vitamins in mushrooms, they make a great choice for those who want to improve their energy levels and boost metabolism.

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Five Delicious Whole Grains Options 

 

Many people know that eating whole grains daily can keep them healthy by reducing the risk of diabetes, heart disease and obesity, yet are unsure how to get enough of these grains in their diets. Many whole grains are actually quite tasty and can be easily incorporated into a variety of meals.

Those who want to reap the benefits of the many vitamins, minerals and healthy fiber from grains can start with these five delicious options:

Quinoa

An increasingly popular grain that is somewhat similar to couscous, this originally South American grain comes from an herbaceous plant. It is a complete protein and creates a filling meal when paired with vegetables. It is delicious in soups and can be put into breads.

Brown Rice

An unrefined cousin to white rice, brown rice may take longer to cook but is just as tasty. Although it does not have as much fiber as some other whole grains, it is one of the easiest options to digest, making it perfect for people who cannot eat gluten.

Bulgar

A form of cracked wheat, bulgar has a deep, nutty flavor that is delicious in salads and soups. Sometimes known as “Middle Eastern pasta,” it also makes a good substitute for noodles in many types of casseroles.

Oats

Most often seen as old fashioned, quick-cooking or instant rolled oats, oats can also be steel-cut for a different texture. Steel oats take around 20 minutes to cook but are perfect for a filling, hot breakfast.

Rye

Rye is one of the best whole grains for diabetics because it is packed with fiber; it is also an excellent option for those wanting to lose weight. Known mainly for its use in breads, it creates a hearty, textured loaf.

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What to Eat During Menopause 

 

As women go through menopause, they face a variety of mental and physical changes. They may find that although mood swings from PMS are gone, they have bouts of mild depression or anxiety. They may also struggle with slowed metabolism, decreased libido, hot flashes, insomnia and bone loss. Following a few nutritional tips can decrease these problems or, at times, eliminate them altogether.

Prevent Weight Gain

During perimenopause, the period just before menopause when menstruation becomes irregular, metabolism begins to slow, and women find that they cannot eat as much as they used to without weight gain. Therefore, these women should be sure to eat nutritionally dense foods rather than those high in sugars or fats.

Get Enough Fiber

A great way to eat smaller portions and yet be full at the end of the meal is to choose foods high in fiber. Fiber creates the feeling of fullness, helps create a regular bowel movements and can lower bad cholesterol. The best sources of fiber are fresh fruits and vegetables as well as whole grains, such as oats, barley and brown rice.

Eat Adequate Amounts of Protein

Enough protein is essential for maintaining health and recovering from illness, infection and stress. Eggs, meat, dairy products, beans and lentils are excellent sources of protein.

Increase Calcium-Rich Foods

Calcium is vital for strong bones and is essential for menopausal women who are at heightened risk for osteoporosis. Calcium comes as a supplement but can also be consumed in the diet, because it is found in dairy products, such as yogurt and cheese, as well as in dark green leafy vegetables and nuts.

Avoid Trigger Foods

Although not everyone is the same, sometimes “trigger” foods can lead to hot flashes. Caffeine, alcohol and hot spices, are a few of these items. Menopausal women should consider decreasing their intake of these foods or eliminating them altogether to see if their condition improves.

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Healthy Stew Options for Cold Weather Meals 

 

Winter is a time for warming comfort foods. While most people assume that stew and other comfort foods are not very healthy, this is not always the case. There are several stews that are actually chock full of nutrients but low in fat and sodium. Here are six of our favorite healthy stews.

Borscht

This classic Eastern European soup deserves more acclaim than it gets! Made of beets, potatoes, and other root vegetables, it offers a long list of nutrients along with low fat and salt content. In addition, beets are believed to help purify the blood and detox the liver.

Bouillabaisse

This French Provençal fish stew is chock full of the nutrients we associate with fish, including omega 3 fatty acids, vitamins D and B2 (riboflavin), and calcium. Bouillabaisse is actually simple to make, with a  broth made from fish stock and spices. More fish and shellfish are usually added just before serving.

Minestrone

This popular Italian stew is not just delicious, but good for you. The tomato and broth base contains garlic and onions, while the beans and pasta form a complete protein with no meat required. In addition, this stew is full of other delicious veggies.

Pozole

If you are a fan of traditional Latin American foods, this stew (which predates Columbus) is a delicious choice. Pozole has pork, but also chiles, hominy, cabbage, and other healthy additions.

Ratatouille

Another French Provençal stew with health benefits, Ratatouille is a vegan stew that is full of nutrients and vitamins. The tomato base provides vitamins C and A, while garlic and onions have phytonutrients that may help fight disease. Eggplant, zucchini, sweet bell peppers, and herbs are also a part of traditional ratatouille.

Sopa Negra

This Costa Rican bean stew includes black beans along with onions, garlic, spices, and fresh chopped cilantro. Costa Ricans also like to add hard boiled eggs for an extra kick of protein.

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