HEALTH BENEFITS OF TOMATOES

Surprising Health Benefits of Tomatoes

We already love tomatoes for their heart-supportive powers. But new research on their lesser-known health gifts means you should eat them even more often.
We're talking about gifts like protection against brittle bones, cancer, and even ultraviolet (UV) radiation. So no matter how you slice 'em, put extra 'maters on your sandwiches, salads, and pizzas, too.

Top Tomato Tidbits
Yep, tomatoes seem to do it all, probably thanks to their nutritional profile. They're a rich source of lycopene, beta carotene, lutein, potassium, and vitamins C and A -- nutrients known to help fight inflammation and confer these stellar health benefits:

• Extra SPF for skin: Studies have shown that skin becomes less sensitive to UV light damage when lycopene intake is increased through tomato-paste consumption.
• Extra strength for bones: Higher lycopene intakes have been linked to better bone mass in studies. And a deficiency may mean weaker bones; women with osteoporosis typically have low blood levels of lycopene.
• Extra protection from cancer: Although the cancer protection powers of tomatoes are still under investigation, research suggests that the lycopene in tomatoes may slow the growth of some prostate tumors.

Canned Advantage?
Fresh, ripe tomatoes aren't easy to come by year-round. But canned tomatoes are just as good for you -- possibly even better. The cooking and canning process may increase the bioavailability of lycopene, so your body gets even more. Add a little bit of olive oil and you'll absorb still more. 



WHAT’S FOR DINNER?!

Quesadillas

Mexican food often gets a bad rap as a guilty pleasure -- greasy, carb-based and laden with an excessive amount of cheese. But when you cook Mexican recipes at home, using a controlled amount of oil, salt and cheese, Mexican food can be surprisingly healthy -- and tasty, nonetheless. These Mexican dinner recipes -- most of which can be prepared in 30 minutes or less -- are simpler to execute than you might think, and contain a manageable list of ingredients. Armed with cilantro, chile powder, cumin and cinnamon, you'll be able to quickly whip up everything from enchiladas and huevos rancheros to leaner shrimp and steak dishes.

Prep Time:

20 mins

Total Time:

20 mins

SERVES 4

INGREDIENTS

• 12 corn tortillas
• 2 cups grated Monterrey Jack cheese
• 6 pickled jalapeño chiles, thinly sliced

Directions

Heat a griddle over medium heat until hot. Put tortillas one or two at a time on griddle to heat or soften and sprinkle each with about 3 tablespoons cheese and about 1/2 a pickled chile.
Once each tortilla is soft, about 45 seconds, fold over filling and press slightly. Let cook an additional 45 seconds on each side or until tortilla is browned and cheese is melted. Serve immediately and make more quesadillas in same manner.

about this recipe

These simple quesadillas are classic Mexican street fair and make a satisfying quick snack or lunch. Each one takes about 3 minutes to prepare so the total time will depend on the size of your griddle and how many you can fit on it at once. It is best to serve these as they are made, but if you'd like to serve them all at once, keep them in a 200°F oven while making more. If you prefer flour tortillas increase the amount of cheese slightly as they are larger.

 

6 Weeks to a Better Body

Losing weight can be a daunting task. It also takes a significant amount of courage because it means that you are willing to say, "I can do better." With that in mind, there is absolutely no reason to lose weight if you're happy with how your body looks and feels and if your doctor says your health indicators are all in shape. Make sure that you truly want to begin, and if you do, you need to make a clear decision to change your lifestyle in order to change yourself physically.

You can achieve inspiring levels of health with the way you eat and exercise. Your neighbor, your partner, your coworkers or even a stranger will be inspired by your good choices -- count on that. Someone is listening, watching and hoping that they'll learn through your experience. Realizing that other people need and want you to succeed is important for your journey toward a healthier you.

Don't try to rush it; skipping steps and transitioning too fast will be your undoing and put you back at square one faster than it took you to lose the weight. Take your time; let change occur; enjoy the ride. I recommend changing your eating habits before you even start exercising (see my program and tips below). Too often, people try to change everything at once and end up putting too much stress on their body (not to mention the mental and emotional stress of so much change). For many, changing eating habits is the hardest part of getting their weight back on track. Invest your time and money in getting a food education.

The routine of going to the gym can be difficult to start, especially if you're balancing work, relationships and a family. But if you're going to be successful sticking to your schedule, you need to make it bulletproof. This is your time, and it will have to remain so.

Improving your health by getting in shape and losing weight should be joyous. You're literally uncovering a better version of yourself, and it should all be very positive. Keep that in mind and invest in a weekly massage for the first four weeks. Losing weight, exercising and eating better are all about taking care of yourself and your health, so keep that in mind and treat yourself as you accomplish your goals:

Weeks 1-2: Exercise Your Diet

* Establish healthy eating habits and be honest with yourself about what you're really eating. Stop putting things into your body that cause you to be overweight. Period. Set yourself up to succeed by focusing on these changes before you take on a new exercise program.

* Visit your gym and get comfortable in the environment. Walk through the studios and check out the equipment; schedule a tour with a representative there. Visit your gym's spa, if it has one, to create a positive association with working out. This place will be instrumental to your success, so you need to like it.

* Start getting weekly massages now. Choose a day and time when you'll likely be exercising in weeks three through six and, if possible, get your massages at or near your gym (see above).

Weeks 3-6: Get Moving

During this period, your most important mission is to maintain a healthy relationship to food, but you should be ready to start becoming more active by now. In weeks three to six, you should be going to the gym as many times per week as you can make it (no less than twice). If that seems overwhelming, keep in mind that the workouts will be moderate to prevent setbacks like fatigue, stress and muscle soreness.

Workout Routine:

* Minutes 1-34: Do 34 minutes of cardio on any machine. Whatever you choose, remember that the point is to get to know the tools that will facilitate your weight loss, not to put yourself through an extreme workout. Each machine will have a different effect on your body, so change it up, ask for help at your gym if you need it and pay attention to how you feel from machine to machine. If you need to stop, stop. Take a break and let your heart rate come down to a more comfortable level, then start the clock on your 34 minutes again when you're ready. At this point in your journey, it doesn't make sense to run. If you're just beginning a workout regime, put off dreams of running a 5k for when you can do it with ease.

* Minutes 34-60: Take dumbbells ranging from 5 to 15 pounds and do some curls, presses, raises and squats. Then try doing a walk around and curl; walk around and press. Be as creative as you can. Be fluid with your movements. Set a goal that you will do 250 reps total, dividing that up in whatever way you see fit. Ask someone who works at your gym for help or look for someone who really knows what they're doing and ask for pointers -- you'd be surprised how willing people are to help you out. There are plenty of resources on the Internet for learning how to use various equipment or do different moves: Use them. Keep it simple and keep your weights light while you're starting (or restarting) out to prevent injury and fatigue.

At the end of the six weeks, try hiring a personal trainer to develop a fitness program that can further your weight loss goals.

WHAT’S FOR DINNER?!

Mustard Tarragon Chicken Cutlets

 

Prep Time:

20 mins

Total Time:

20 mins

SERVES 4

INGREDIENTS

• 1 1/2 pounds chicken breast cutlets (a.k.a. thin sliced chicken)
• 1-2 tablespoons olive oil
• 1/2 cup dry white wine
• 1/4 cup water
• 3 tablespoons Dijon mustard
• 2 tablespoons chopped fresh tarragon

 

Directions

Arrange cutlets in 1 layer on a tray or baking sheet and season with salt and pepper.

Heat a 12-inch heavy skillet (not non-stick) over moderately high heat until hot. Add 1 tablespoon oil and swirl to coat bottom. 

Cook chicken in batches (don't crowd pan), turning once or twice, until just cooked through (adjust heat lower as necessary to keep bits on bottom from burning and add remaining tablespoon oil if pan begins to look dry in subsequent batches), 2 to 3 minutes total per batch.

Transfer chicken as cooked to a platter and keep warm loosely covered with foil.

Add wine to skillet and boil, scraping up browned bits, until reduced by half. 

Whisk in water, mustard, and chicken juices that have accumulated on platter. If sauce seems too thin, simmer, whisking, until thickened slightly. 

Whisk in tarragon and spoon over chicken.

 

about this recipe

Chicken in mustard sauce is a French classic and ooh la la, it's not hard to see why. By whisking Dijon mustard into the pan sauce, you instantly thicken it to the consistency of liquid velvet. When you spoon it over the chicken, it drapes the cutlets like an haute couture coat, transforming otherwise mild-mannered chicken breasts into something with a little French sass.

 

Vitamins and Minerals: Best Bets 6

How, why, and where to get your daily vitamins and minerals

THIS IS THE LAST POST FOR THIS SERIE.  INFORMATION ON THE DIFFERENT VITAMINS AND MINERALS LISTED BELOW. WHICH FOODS HAVE THE MOST AND HOW MUCH YOU NEED.

TODAY:  VITAMIN K, ZINC.


Benefits of Vitamin K
Your body uses vitamin K to help stop bleeding after a cut or injury. And K may also play a role in building strong bones, preventing osteoporosis, and reducing inflammation that leads to heart disease.

Recommended Amount: How Much You Need
Shoot for at least 90 micrograms (mcg) of vitamin K per day for women and 120 mcg for men. Most people get enough K from their diets, but if it looks like you're getting more than the recommended amount, don't worry: You can't overdo vitamin K from fruits and vegetables.
One note: Significant changes in vitamin K levels can interfere with blood-thinning drugs (such as warfarin), so if you're taking a blood thinner, talk with your doctor about being consistent with your vitamin K intake.

Good Sources of Vitamin K
Leafy green vegetables have the highest amounts of vitamin K, but other fruits and veggies have good supplies, too:

Kale, cooked (1 cup)	1060 mcg
Spinach, cooked (1 cup)	888 mcg
Broccoli, cooked (1 cup)	220 mcg
Spinach, raw (1 cup)	150 mcg
Brussels sprouts, cooked (4 sprouts)	118 mcg
Okra, cooked (1 cup)	64 mcg
Lettuce, romaine (1 cup)	57 mcg
Asparagus (4 spears)	30 mcg
Kiwifruit (1 medium)	30 mcg
Blueberries (1 cup)	28 mcg

Benefits of Zinc
Zinc is an essential mineral that helps wounds heal and keeps your immune system strong. 

Recommended Amount: How Much You Need
To prevent zinc deficiency, the current government guidelines recommend 11 milligrams (mg) of zinc per day for men and 8 mg for women. For optimal health and disease prevention, RealAge recommends adults get 12 mg of zinc per day, preferably through food. Too much zinc can interfere with your body's ability to absorb other vitamins and minerals, so if you take a daily zinc supplement or multivitamin, opt for one with no more than 15 mg of zinc.

Good Sources of Zinc

Oysters, raw (3 medium)	16–25 mg
Lamb chop (3 ounces)	6 mg
Ground beef, 85% lean (3 ounces)	5.3 mg
Ricotta cheese, part-skim milk (1 cup)	3.3 mg
Turkey, no skin (3 ounces)	2.6 mg
Kidney beans, canned (1/2 cup)	2 mg
Yogurt, plain, low fat (8 ounces)	2 mg
Shiitake mushrooms (1 cup)	2 mg
Sunflower seeds (1/4 cup)	1.7 mg
Almonds (1/4 cup)	0.8 mg

WHAT’S FOR DINNER?!

Loaded Spinach Salad

Like many spinach salads, this one features lots of chopped-up hard-boiled egg. But since most of the calories in an egg are in the yolk, we use just two whole eggs, plus the whites from six additional eggs. The result is a rich, eggy, satisfying spinach salad that keeps the calories in check.

 

Total Time: 30 min

Prep Time: 15 min

SERVES 2











INGREDIENTS

• 8 large eggs
• 6 cup(s) baby spinach
• 4 tablespoon(s) Creamy Blue Cheese Dressing,(see instructions below)

• Creamy Blue Cheese Dressing, divided
•      1/3 cup(s) reduced-fat mayonnaise
•      1/3 cup(s) nonfat buttermilk, or nonfat milk
•      1/3 cup(s) nonfat plain yogurt
•      2 tablespoon(s) tarragon vinegar, or white vinegar
•      1 tablespoon(s) Dijon mustard
•      1/2 teaspoon(s) salt
•      1/2 teaspoon(s) freshly ground pepper
•      1/4 cup(s) crumbled blue cheese (1 ounce)

Whisk mayonnaise, buttermilk (or milk), yogurt, vinegar, mustard, salt and pepper in a medium bowl until smooth. Add cheese and stir, mashing with a spoon until the cheese is incorporated.

• 1 can(s) beets, rinsed and sliced
• 1 cup(s) carrots, shredded
• 2 tablespoon(s) chopped pecans, toasted

Directions

1. Place eggs in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low, cover and cook at the lowest simmer for 10 minutes. Pour off the hot water and run cold water over the eggs until they are completely cooled. Peel the eggs, discard 6 of the yolks, chop the remaining yolks and whites.
2. Toss spinach and 2 tablespoons dressing in a large bowl. Divide between 2 plates. Top with chopped eggs, beets, carrots, and pecans. Drizzle with the remaining 2 tablespoons dressing.

Nutritional Information
(per serving)

Calories	300
Total Fat	13g
Saturated Fat	3g
Cholesterol	216mg
Sodium	823mg
Total Carbohydrate	26g
Dietary Fiber	8g
Sugars	--
Protein	22g
Calcium	0

Vitamins and Minerals: Best Bets 5

How, why, and where to get your daily vitamins and minerals

FOR THE NEXT FEW POSTS, I WILL UPLOAD INFORMATION ON THE DIFFERENT VITAMINS AND MINERALS LISTED BELOW. WHICH FOODS HAVE THE MOST AND HOW MUCH YOU NEED.

TODAY: VITAMIN C, VITAMIN D, VITAMIN E.

Benefits of Vitamin C
Vitamin C helps your body metabolize proteins into energy, boosts your immune system, builds collagen in your skin, promotes healing, and aids in joint repair. It also helps keep your arteries young and prevents fatty plaque buildup on blood vessel walls. Wow!

Recommended Amount: How Much You Need
To prevent vitamin C deficiency, government guidelines recommend a daily dose of 90 milligrams (mg) for men, 75 mg for women. Doctors recommend that you get 1,200 mg of vitamin C per day from food and supplements to make you younger. This higher amount not only prevents deficiency but also helps prevent disease and needless aging.

Good Sources of Vitamin C
Many fruits and vegetables are naturally high in vitamin C, so make sure to include plenty of these in your diet:

Peaches, frozen and sweetened (1 cup)	235 mg
Red bell pepper, raw (1 medium)	152 mg
Broccoli florets, cooked (1 cup)	101 mg
Strawberries (1 cup)	97 mg
Green bell pepper, raw (1 medium)	96 mg
Papaya (1 cup)	86 mg
Kiwifruit (1 medium)	70 mg
Orange (1 medium)	70 mg
Cantaloupe (1 cup)	59 mg
Mango (1 medium)	57 mg
Brussels sprouts, cooked (4 medium)	52 mg

Benefits of Vitamin D
Vitamin D is increasingly being viewed as important. It's well known for working with calcium to strengthen your bones, but it may also help prevent osteoarthritis, reduce your risk of certain cancers, fight inflammation, and help regulate blood pressure.

Recommended Amount: How Much You Need
There's mounting evidence to support a bump in the daily dose of vitamin D. While the government recommendations are 400 international units (IU) per day if you're under 70 years of age and 600 IU if you're over 70, several members of the Scientific Advisory Board now recommend taking 1,000 IU of vitamin D if you're under 60 years of age and 1,200 IU if you're over 60. The daily upper intake level for D is 2,000 IU a day -- so anything up to that is generally considered safe.

Good Sources of Vitamin D
There are three ways to get vitamin D: food, sunlight, and supplements. If you're not getting enough from your diet, or you don't spend much time outdoors (just 10–20 minutes in the sun can significantly boost your body's production of vitamin D), take a daily vitamin D supplement.

Salmon, canned (3 ounces)	530 IU
Salmon, cooked (3.5 ounces)	240–360 IU
Tuna, canned (3 ounces)	200 IU
Soymilk, fortified (8 ounces)	100 IU
Orange juice, fortified (8 ounces)	100 IU
Milk, low fat, fortified (8 ounces)	98 IU
Cereal, fortified (1 cup)	40–50 IU
Eggs (1 large)	20–26 IU
Swiss cheese (1 ounce)	12 IU

Benefits of Vitamin E
Vitamin E is an antioxidant that may help prevent heart disease, Alzheimer's, and two common vision stealers -- macular degeneration and cataracts.

Recommended Amount: How Much You Need
Government guidelines recommend a daily intake of 22.5 international units (IU) of vitamin E, but this is only enough to prevent deficiency. For optimal health and disease prevention, doctors recommend that you aim for 400 international units (IU) of vitamin E per day. It's tough to get all the vitamin E you need from food alone, so top off your supply with a daily vitamin E supplement.

Tip: Take your E with C (1,200 mg). These two antioxidant vitamins work together to prevent the oxidation that causes clogs in blood vessel walls, and pairing them on a daily basis can make you 3 years younger.

Good Sources of Vitamin E

Cereal: raisin bran, corn flakes (1 cup)	20 IU
Almonds (1/4 cup)	14 IU
Sunflower seeds (1/4 cup)	12 IU
Spinach, cooked from frozen (1 cup)	10 IU
Hazelnuts (1/4 cup)	8 IU
Safflower oil (1 tablespoon)	7 IU
Red bell pepper (1 cup)	4 IU
Avocado (1/2 medium)	3 IU
Olive oil (1 tablespoon)	3 IU
Mango (1 medium)	3 IU
Tomatoes, canned (1 cup)	3 IU

 

WHAT’S FOR DINNER?!

Mustard-Maple Pork Tenderloin

Pork tenderloin with a sweet-and-savory mahogany-colored sauce is both elegant and easy--ideal for a casual get-together. Make It a Meal: Serve with quick-cooking barley, roasted delicata squash and a Pinot Noir.

 

Prep Time: 15 min

Prep Time: 30 min

SERVES 4

 

 

 

 

 

 

Ingredients

• 3 tablespoon(s) Dijon mustard, divided
• 1/2 teaspoon(s) kosher salt
• 1/2 teaspoon(s) freshly ground pepper
• 1 pound(s) pork tenderloin, trimmed of fat
• 2 teaspoon(s) canola oil
• 1/4 cup(s) cider vinegar
• 2 tablespoon(s) maple syrup
• 1 1/2 teaspoon(s) chopped fresh sage

---

Directions

1. Preheat oven to 425 degrees F.
2. Combine 1 tablespoon mustard, salt and pepper in a small bowl; rub all over pork. Heat oil in a large ovenproof skillet over medium-high heat. Add pork and brown on all sides, 3 to 5 minutes. Transfer the pan to the oven and roast until an instant-read thermometer inserted in the center registers 145 degrees F about 15 minutes. Transfer to a cutting board and let rest for 5 minutes.
3. Place the skillet over medium-high heat (take care, the handle will still be hot), add vinegar, and boil, scraping up any browned bits with a wooden spoon, about 30 seconds. Whisk in maple syrup and the remaining 2 tablespoons mustard; bring to a boil, reduce heat to a simmer and cook until the sauce is thickened, about 5 minutes.
4. Slice the pork. Add any accumulated juices to the sauce along with sage. Serve the pork topped with the sauce.

Nutritional Information
(per serving)

Calories	227
Total Fat	8g
Saturated Fat	2g
Cholesterol	78mg
Sodium	576mg
Total Carbohydrate	9g
Dietary Fiber	--
Sugars	--
Protein	29g
Calcium	0

 

Vitamins and Minerals: Best Bets 4

How, why, and where to get your daily vitamins and minerals

FOR THE NEXT FEW POSTS, I WILL UPLOAD INFORMATION ON THE DIFFERENT VITAMINS AND MINERALS LISTED BELOW. WHICH FOODS HAVE THE MOST AND HOW MUCH YOU NEED.

TODAY: SELENIUM, VITAMIN A, VITAMIN B6, VITAMIN B12


Benefits of Selenium
Selenium is a trace mineral, which means your body needs it, but only in very small amounts. Selenium helps keep your immune system strong and may reduce the risk of some cancers.

Recommended Amount: How Much You Need
Government guidelines recommend 55 micrograms (mcg) of selenium per day, but for optimal health and disease prevention, Doctors recommend that you up that to 200 mcg per day. And we believe it's best to get this mineral from food, not supplements. Too much selenium can be toxic, so don't overdo it -- keep your daily intake below 400 mcg.

Good Sources of Selenium

Brazil nuts (1/2 ounce; 3–4 nuts)	270 mcg
Tuna, canned (3 ounces)	65 mcg
Couscous, cooked (1 cup)	43 mcg
Halibut, cooked (3 ounces)	40 mcg
Pasta, cooked (1 cup)	37 mcg
Pork (3 ounces)	30–40 mcg
Salmon, cooked (3 ounces)	32 mcg
Turkey or chicken, light meat (3 ounces)	24–27 mcg
Bagel (1 medium)	27 mcg
Ground beef, cooked (3 ounces)	18–24 mcg

Benefits of Vitamin A
Vitamin A helps maintain healthy eyes, skin, teeth, and bones. It's also essential for cell division -- which means renewal -- and it plays a key role in keeping your immune system strong.

Recommended Amount: How Much You Need
Your body doesn't need much vitamin A, and too much (in supplement form) can harm your health, so it's best to get your A the natural way: from plenty of fruit and vegetables.
If you take a daily multivitamin, make sure it contains no more than 2,500–3,000 international units (IU) of vitamin A and that it's in the form of beta carotene (from plants). Your body regulates its supply of plant-based A -- also known as provitamin A -- by absorbing it slowly and flushing out any excess before it becomes harmful. But other types of A -- from animal sources, such as liver and giblets, as well as some supplements -- can build up in your system and become toxic. You need to limit these types, called preformed or retinol A.

Bottom line: If you stick to fruit and vegetable sources and an appropriate multivitamin, you should be A-OK.

Good Sources of Vitamin A
Eggs, milk, and fortified cereals are good sources of preformed vitamin A. For plant-based provitamin A, the following foods are your best bets. If you're not taking a multivitamin with A, try to include at least one serving of these foods in your daily mix:

Carrots
Sweet potatoes
Pumpkin and squash
Red bell pepper
Spinach
Cantaloupe
Mango
Broccoli


Benefits of Vitamin B6
In addition to reducing levels of homocysteine -- an amino acid that may raise your risk of heart disease -- vitamin B6 helps break down fats, carbohydrates, and proteins so they can be absorbed more easily. It is also essential for red-blood-cell formation, antibody production, and normal brain function.

Recommended Amount: How Much You Need
Government guidelines recommend 1.3–1.7 milligrams (mg) of B6 per day to prevent deficiency, but for optimal health and disease prevention, Doctors recommend that you get at least 3.7 mg of vitamin B6 per day.

Good Sources of Vitamin B6

Cereal    Total Raisin Bran (1 cup)    Kellogg's Special K (1 cup)	2.0 mg 1.9 mg
Tuna, fresh, cooked (3 ounces)	0.9 mg
Potato, baked, with skin (1 medium)	0.6 mg
Chickpeas, canned (1/2 cup)	0.5 mg
Chicken breast, roasted, no skin (3 ounces)	0.5 mg
Banana (1 medium)	0.4 mg
Broccoli, boiled (1 cup)	0.3 mg
Sunflower seeds (1/4 cup)	0.2 mg
Tomato sauce, canned (1/2 cup)	0.1 mg
Carrots, raw (1 cup)	0.1 mg

 Benefits of Vitamin B12
Vitamin B12 helps your body produce red blood cells and DNA and reduces levels of homocysteine -- an amino acid that may raise your risk of heart disease.

Recommended Amount: How Much You Need
The government guidelines recommend a daily intake of 2.4 micrograms (mcg) of B12 to prevent deficiency, but for optimal health and disease prevention, Doctors recommend a daily dose of 25 mcg. To get this much -- particularly if you're a strict vegetarian -- you'll probably need to rely on supplements or fortified foods. In fact, B12 may be easier to absorb in supplement form.

If you're over 50 years of age, have acid reflux, or have been told by your doctor that your body has trouble absorbing B12, aim for 400–800 mcg per day to give your body a better chance of absorbing what it needs. Don't worry about overdoing it -- there's no upper limit on B12, which means there's no evidence that high levels (up to 1,000 mcg) are harmful.

Good Sources of Vitamin B12

Clams, canned (3 ounces)	84 mcg
Liver, calf's, pan fried (3 ounces)	70 mcg
Oysters, raw (6 medium)	16 mcg
Salmon, canned (3 ounces)	4 mcg
Tuna, light, canned in water (3 ounces)	2.5 mcg
Nutritional yeast (2 teaspoons)	2.5 mcg
Ground beef, 85% lean (3 ounces)	2 mcg
Lamb, loin chop (3 ounces)	2 mcg
Yogurt, plain, low fat (8 ounces)	1.3 mcg
Cottage cheese, 2% milk fat (1/2 cup)	0.8 mcg

WHAT’S FOR DINNER?!

Chicken Breasts with Roasted Lemons

Tangy roasted lemons harmonize beautifully with chicken. They are also delicious chopped and sprinkled over fish.

  

Prep Time: 5 min

Prep Time: 35 min

SERVES 4

 

 

 

 

 

 

INGREDIENTS

• 3  medium lemons, thinly sliced and seeded
• 1 teaspoon(s) extra-virgin olive oil
• 1/8 teaspoon(s) salt
• 4  boneless, skinless chicken breasts halves (about 1 pound total), trimmed
• 1/8 teaspoon(s) salt
• Freshly ground pepper, to taste
• 1/4 cup(s) all-purpose flour
• 2 teaspoon(s) extra-virgin olive oil
• 1 1/4 cup(s) reduced-sodium chicken broth
• 2 tablespoon(s) drained capers, rinsed
• 2 teaspoon(s) butter
• 3 tablespoon(s) chopped fresh parsley, divided

Directions

1. To prepare roasted lemons: Preheat oven to 325°F. Line a baking sheet with parchment paper. Arrange lemon slices in a single layer on it. Brush the lemon slices with 1 tablespoon oil and sprinkle with 1/8 teaspoon salt. Roast the lemons until slightly dry and beginning to brown around the edges, 25 to 30 minutes.
2. Meanwhile, prepare chicken: Cover chicken with plastic wrap and pound with a rolling pin or heavy skillet until flattened to about 1/2 inch thick. Sprinkle the chicken with 1/8 teaspoon salt and pepper. Place flour in a shallow dish and dredge the chicken to coat both sides; shake off excess (discard remaining flour).
3. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the chicken and cook until golden brown, 2 to 3 minutes per side. Add broth and bring to a boil, scraping up any browned bits. Stir in capers. Boil until the liquid is reduced to syrup consistency, 5 to 8 minutes, turning the chicken halfway. Add the roasted lemons, butter, 2 tablespoons parsley and more pepper, if desired; simmer until the butter melts and the chicken is cooked through, about 2 minutes. Transfer to a platter. Sprinkle with the remaining 1 tablespoon parsley and serve.

Nutritional Information
(per serving)

Calories	219
Total Fat	7g
Saturated Fat	2g
Cholesterol	72mg
Sodium	396mg
Total Carbohydrate	6g
Dietary Fiber	--
Sugars	--
Protein	28g
Calcium	0

Vitamins and Minerals: Best Bets 3

How, why, and where to get your daily vitamins and minerals

FOR THE NEXT FEW POSTS, I WILL UPLOAD INFORMATION ON THE DIFFERENT VITAMINS AND MINERALS LISTED BELOW. WHICH FOODS HAVE THE MOST AND HOW MUCH YOU NEED.

Today:  LYCOPENE, MAGNESIUM, OMEGA-3 FATTY ACIDS, POTASSIUM


Benefits of Lycopene
Lycopene is a carotenoid that may boost heart health, prevent vision loss, and lower the risk of some cancers.

Recommended Amount: How Much You Need
There's no specific RealAge recommendation for lycopene, but it's found primarily in fruit, so eat four servings of fruit each day and you should be covered. It'll also make you younger.

Good Sources of Lycopene
The brighter the better. Pink, orange, and red fruits are generally rich in lycopene. For a lycopene boost, consider:
Watermelon
Tomatoes, tomato juice, and tomato sauce
Papaya
Pink grapefruit
Guava

Tip: It's easier for your body to absorb lycopene from tomatoes that have been cooked, canned, or otherwise processed. Adding a little bit of fat helps as well, so cook your tomatoes with a splash of heart-healthy olive oil.


Benefits of Magnesium
Magnesium plays a key role in hundreds of cellular processes, from metabolizing food into energy and absorbing calcium to maintaining a strong immune system and keeping your heart, muscles, and nerves functioning properly.

Recommended Amount: How Much You Need
Government guidelines suggest 420 milligrams (mg) per day for men, 320 mg for women. Nutritionists recommend that both men and women aim to get 400–500 mg of magnesium per day. It may be tough to get all the magnesium you need from food, so top up your daily intake with a multivitamin that contains at least 100 mg of magnesium.

If you are pregnant or breastfeeding, have kidney disease or diabetes, are on a low-calorie diet, or are taking digitalis preparations or diuretics, talk to your doctor about how much magnesium you should be getting.

Good Sources of Magnesium

Spinach, cooked (1 cup)	156 mg
Halibut, cooked (3 ounces)	91 mg
Cashews (1/4 cup)	89 mg
Oat-bran muffin (1 medium)	89 mg
White beans, canned (1/2 cup)	67 mg
Bran cereal (3/4 cup)	64 mg
Brown rice, cooked (3/4 cup)	63 mg
Potato, baked, with skin (1 medium)	57 mg
Whole-wheat bread (2 slices)	46 mg
Walnuts (1 ounce; 14 halves)	44 mg
Banana (1 medium)	32 mg

Benefits of Omega-3
Omega-3 fatty acids are the good-for-you fats that protect your heart by reducing your risk for cardiovascular disease. Omega-3s also have anti-inflammatory properties that may help fight disease, boost your mind and mood, and reduce symptoms of inflammatory conditions, such as rheumatoid arthritis.

Recommended Amount: How Much You Need
Think in threes: Eating 3 ounces of nonfried fish -- rich in omega-3 fatty acids -- three times a week can make you younger. Not a fish lover? Many nuts, seeds, and plant oils are good sources, too.

Good Sources of Omega-3 Fatty Acids
Cold-water fish tend to have the highest levels of omega-3 fatty acids. Try these:
Salmon
Haddock
Trout
Tuna
Mackerel
Sardines
Cod
Nuts and seeds -- and their oils -- are also good sources for omega-3s:
Flaxseeds and flaxseed oil
Pumpkin seeds
Walnuts
Canola oil
Olive oil


Benefits of Potassium
Potassium helps regulate blood pressure and maintain normal heart and artery function. It also reduces the risk of stroke.

Recommended Amount: How Much You Need
I currently recommend getting at least 3,000 milligrams (mg) of potassium per day from food, but we're reviewing the latest science and expect our recommendation to increase -- so watch this space! The government now advises 4,700 mg per day. That said, don't take a potassium supplement unless directed by your physician, because too much of this mineral can be toxic. Some multivitamins contain potassium, but only in small amounts, so if yours is one of them, don't panic -- just make sure it's less than 100 mg.


Good Sources of Potassium
Potassium-rich foods include:

Potato, baked, with skin (1 medium)	1,082 mg
Sweet potato, baked, with skin (1 medium)	694 mg
White beans, canned (1/2 cup)	595 mg
Yogurt, low fat (8 ounces)	531 mg
Beets, cooked (1 cup)	519 mg
Halibut, cooked (3 ounces)	490 mg
Banana (1 medium)	422 mg
Kidney beans, canned (1/2 cup)	328 mg
Raisins (1.5-ounce box)	322 mg
Salmon, cooked (3 ounces)	319 mg
Blackberries (1 cup)	233 mg

WHAT’S FOR DINNER?!

Asian Halibut & Brown Rice Packets

 

 Prep Time:

0 mins

Total Time:

30 mins

SERVES 4

INGREDIENTS

• 3/4 cup plus 2 tablespoons water
• 1 cup plus 2 tablespoons orange juice
• 2 teaspoons reduced-sodium soy sauce
• 2 cups instant brown rice
• 4 scallions, sliced, whites and greens separated
• 2 tablespoons hoisin sauce
• 1 tablespoon minced fresh ginger
• 1 tablespoon toasted sesame oil
• 1 pound halibut fillet, skin removed, cut into 4 portions
• 1 large ripe plum, cut into 12 wedges

Directions

1. Preheat a gas or charcoal grill.
2. Heat 3/4 cup water, 1 cup orange juice and soy sauce in a small saucepan until just simmering. Pour into a medium bowl; stir in rice and scallion whites and set aside, uncovered, for 10 minutes. Whisk hoisin sauce, ginger, sesame oil and the remaining 2 tablespoons each of water and orange juice in a small bowl.
3. Stack two 20-inch sheets of foil (the double layers will help protect the ingredients on the bottom from burning). Coat the center of the top layer with cooking spray. Place one-fourth of the rice mixture in the center. Set a piece of fish on the rice. Arrange 3 wedges of plum on the fish. Top with one-fourth of the hoisin mixture and sprinkle with one-fourth of the scallion greens. Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping. Make 3 more packets with the remaining ingredients.
4. Place the packets on a gas grill over medium heat or on a charcoal grill 4 to 6 inches from medium coals. Cover the grill and cook until the fish is opaque in the center, 8 to 12 minutes, depending on the thickness. (When opening a packet to check for doneness, be careful of steam.) Use a spatula to slide the contents of the packet onto a plate.


Technique: Packet Steps

Step 1. Stack two 20-inch sheets of foil (the double layers will help protect the ingredients on the bottom from burning). Coat the center of the top layer with cooking spray.
Step 2. Layer your ingredients on the foil. Center everything: it's easier to wrap the food and Makes the packet look neat.
Step 3. Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping.
Step 4. Place the packets on a gas grill over medium heat or on a charcoal grill 4 to 6 inches from medium coals. Cover the grill and cook just until the packet contents are done. Handle the hot packets with a large spatula or oven mitts. Carefully open both ends of the packet and allow the hot steam to escape.

 

about this recipe

Rice on the grill? Absolutely, and by the time it's cooked it's scented with the exotic flavors of plums and Asian sauce. If halibut isn't available, striped bass, sole or even thick cod fillets will work just fine.