If you're like me, you can stop and gaze for many minutes at a beautiful field or stand of sunflowers, but I bet you didn't know that the nutrition in the lowly sunflower seed packs a healthy wallop.
And if you're like me, you probably used to buy little plastic bags of sunflowers when you were a kid.
You know the kind -- the sunflower seeds were really salty and you'd crack the seed between your front teeth and then chomp down on the delicious kernel while spitting out the husk.
And then your mom would yell at you for spitting and acting common.
I loved those seeds when I was a kid, but, honestly, commercial sunflower seeds in the cellophane bags don't cut the mayonnaise compared to the nutrition in raw and sprouted sunflower seeds.
Talk about good protein, whoa.
The protein in sunflower seeds can't be beat. And sunflower seeds won't clog up your innards like beef steaks and pork chops coagulated in their own grease.
Load a handful of sunflower seeds into a blender the next time you're making a smoothie and you'll see what I mean. Delicious.
And, yes, you can sprinkle them on salads, dribble them onto sandwiches, and plant them on celery and peanut butter sticks.
Raw sunflower seeds make for a tasty mid-afternoon snack too, and they're a lot better for you than a Snickers bar or a Dr. Pepper.
One hint for smoother digestion of these little health powerhouses... Be sure to chew them until they're a liquid because doing so will allow you to better savor the subtle tastes produced by the saliva and sunflower seed combination.
Sprouted sunflower seeds? Whoa, you haven't lived until you've planted a handful of sprouted sunflower seeds on top of a baked potato that you've split down the middle. Better than sour cream and a huge dab of butter.
Well, maybe not quite that good, but close enough and a lot better for your heart and health than commercial dairy from cows violated with growth hormones and all those antibiotics.
Ready to add some real sunflower seeds to your diet?
I hope so.
Click here to read an excellent article with a lot more information about sunflower sprouts and greens.
If you have a recipe or favorite anecdote about sunflower seeds, be sure to use the comment link below to share with fellow readers.
Chet "Sunflower Seed Nutrition" Day
Editor, The Natural Health Circus
http://chetday.com
Friday, March 31, 2006
Thursday, March 30, 2006
Weight Lifting Workout
I want to put in a few good words for a basic weight lifting workout, which is one of the best exercise choices for just about everyone.
I added a weightlifting workout to my exercise routine several years ago, and I usually push the iron around two or three days a week.
When I started, I spent about $28 on a basic set of 100 lbs worth of weights at K-Mart. Great price... even came with the bar. So you can get your own weight lifting workout started for minimal dinero.
I set up a corner of my garage as my spa and have been pumping iron ever since. I've added some good muscle to my body and enjoy the redistribution of tissue that seems to come naturally with weightlifting.
No, I don't have power buns. But I do look less and less like a pear back there.
I won't describe actual exercises since you can check out FAQs on the net or buy a magazine at the supermarket or a book. Weight lifting workout routines are easy to find, and I think it's best if each of us discovers for ourselves the exercises we need.
Regarding my optimal exercise program as a whole, I lift three days a week for about 30-40 minutes. On days when I don't lift, I walk and jog for at least 30 minutes. I take Sundays off (and write email health tips and other fun stuff).
Every day, I warm-up with a few minutes of stretching and rebounding.
If you don't have 30-60 minutes a day set aside for some kind of exercise (even if it's just walking in the fresh air instead of a weight lifting workout), then you need to start doing it right now.
I consider exercise one of the three cardinal parts of my health routine!
Chet Day
Editor, The Natural Health Circus
http://chetday.com
I added a weightlifting workout to my exercise routine several years ago, and I usually push the iron around two or three days a week.
When I started, I spent about $28 on a basic set of 100 lbs worth of weights at K-Mart. Great price... even came with the bar. So you can get your own weight lifting workout started for minimal dinero.
I set up a corner of my garage as my spa and have been pumping iron ever since. I've added some good muscle to my body and enjoy the redistribution of tissue that seems to come naturally with weightlifting.
No, I don't have power buns. But I do look less and less like a pear back there.
I won't describe actual exercises since you can check out FAQs on the net or buy a magazine at the supermarket or a book. Weight lifting workout routines are easy to find, and I think it's best if each of us discovers for ourselves the exercises we need.
Regarding my optimal exercise program as a whole, I lift three days a week for about 30-40 minutes. On days when I don't lift, I walk and jog for at least 30 minutes. I take Sundays off (and write email health tips and other fun stuff).
Every day, I warm-up with a few minutes of stretching and rebounding.
If you don't have 30-60 minutes a day set aside for some kind of exercise (even if it's just walking in the fresh air instead of a weight lifting workout), then you need to start doing it right now.
I consider exercise one of the three cardinal parts of my health routine!
Chet Day
Editor, The Natural Health Circus
http://chetday.com
Wednesday, March 29, 2006
Wild Rice Crockpot Recipe
Today I'd like to share a healthy crockpot recipe...
Wild Rice with Cherries, Apricots, and Pecans
1 cup converted white rice
1 cup wild rice -- rinsed and drained
29 ounces canned vegetable broth
1/2 cup hot water
1/4 cup dry sherry (optional)
1 medium onion -- chopped
3/4 tsp garlic powder
1/2 tso garlic pepper
1/2 cup chopped dried apricots
1/2 cup dried cherries
1/2 cup chopped pecans, toasted if desired
1/4 cup chopped fresh parsley
In your slow cooker, mix together the white rice, wild rice, broth, water, sherry, onion, garlic powder, and garlic pepper.
Cover and cook on the low heat setting about five hours, or until the rices are tender but not mushy. Stir in the apricots, cherries, pecans, and parsley. Serve immediately. Makes about 8 to 10 servings.
Chet Day
Editor, The Natural Health Circus
http://chetday.com
Wild Rice with Cherries, Apricots, and Pecans
1 cup converted white rice
1 cup wild rice -- rinsed and drained
29 ounces canned vegetable broth
1/2 cup hot water
1/4 cup dry sherry (optional)
1 medium onion -- chopped
3/4 tsp garlic powder
1/2 tso garlic pepper
1/2 cup chopped dried apricots
1/2 cup dried cherries
1/2 cup chopped pecans, toasted if desired
1/4 cup chopped fresh parsley
In your slow cooker, mix together the white rice, wild rice, broth, water, sherry, onion, garlic powder, and garlic pepper.
Cover and cook on the low heat setting about five hours, or until the rices are tender but not mushy. Stir in the apricots, cherries, pecans, and parsley. Serve immediately. Makes about 8 to 10 servings.
Chet Day
Editor, The Natural Health Circus
http://chetday.com
Tuesday, March 28, 2006
Soft Drinks Goodbye
At one time, I used to slop down three or four cans of Dr. Pepper every day of my life.
And that was after having three or four cups of coffee every morning.
Not anymore.
These days I only drink pure water or freshly extracted vegetable juices, and I feel a lot better for doing so. My wallet does too.
If you stop drinking all soft drinks today, I guarantee you'll feel significantly better in one week.
Most likely, with life sans soft drinks, your energy levels will increase, your depression will lift, and your kidneys will last longer.
And you'll save all kinds of money.
I mean, seriously, take a second and jot down how many soft drinks you drink each day. Now multiply that number by the cost of each soda. Now multiply that by seven. Then multiply that total by four. And then multiply that number by twelve.
Remarkably, that's how much money you're wasting every year on drinks that do nothing but flood empty calories and addictive caffeine into your body.
Give yourself a break today... drink pure water instead of soft drinks.
And for a healthy treat and smart alternative, have at least one 8-ounce glass of freshly extracted vegetable juice every day.
By the way, if you have a soft drink anecdote to share, just click on the comments link below and start writing.
Chet Day
Editor, The Natural Health Circus
http://chetday.com
And that was after having three or four cups of coffee every morning.
Not anymore.
These days I only drink pure water or freshly extracted vegetable juices, and I feel a lot better for doing so. My wallet does too.
If you stop drinking all soft drinks today, I guarantee you'll feel significantly better in one week.
Most likely, with life sans soft drinks, your energy levels will increase, your depression will lift, and your kidneys will last longer.
And you'll save all kinds of money.
I mean, seriously, take a second and jot down how many soft drinks you drink each day. Now multiply that number by the cost of each soda. Now multiply that by seven. Then multiply that total by four. And then multiply that number by twelve.
Remarkably, that's how much money you're wasting every year on drinks that do nothing but flood empty calories and addictive caffeine into your body.
Give yourself a break today... drink pure water instead of soft drinks.
And for a healthy treat and smart alternative, have at least one 8-ounce glass of freshly extracted vegetable juice every day.
By the way, if you have a soft drink anecdote to share, just click on the comments link below and start writing.
Chet Day
Editor, The Natural Health Circus
http://chetday.com
Sunday, March 26, 2006
Healthy Snacks
I'm going to publish an article about healthy snacks in this coming Wednesday's Health & Beyond Weekly, so I thought I'd also provide a good recipe here on the blog.
I learned about this healthy snack from Gerald Pedersen several years ago when he emailed me his recipe for...
Pineapple Bars
20 oz crushed pineapple
2 cups chopped dates
3 cups oats
1 cup wheat germ
1 cup coconut
1 cup chopped walnuts
3/4 tsp salt
1 1/4 cup fresh orange juice
1/4 cup favorite oil
Combine pineapple and dates in a saucepan. Cook on medium heat until thickened. Stir frequently. In a large bowl, mix oats, wheat germ, coconut, walnuts, and salt. Stir in juice and oil.
Press half of the oat mixture in a greased 9x13-inch pan. Spread the pineapple mixture on top, then sprinkle on the rest of the oat mixture. Press down lightly.
Bake at 350F degrees for 30 minutes or until lightly browned. Cool. Cut into squares. Makes 32 healthy snacks.
I hope you'll take a few minutes to share your favorite healthy snack recipe with others. To do so, just click on the comment link below.
Chet Day
Editor, The Natural Health Circus
http://chetday.com
I learned about this healthy snack from Gerald Pedersen several years ago when he emailed me his recipe for...
Pineapple Bars
20 oz crushed pineapple
2 cups chopped dates
3 cups oats
1 cup wheat germ
1 cup coconut
1 cup chopped walnuts
3/4 tsp salt
1 1/4 cup fresh orange juice
1/4 cup favorite oil
Combine pineapple and dates in a saucepan. Cook on medium heat until thickened. Stir frequently. In a large bowl, mix oats, wheat germ, coconut, walnuts, and salt. Stir in juice and oil.
Press half of the oat mixture in a greased 9x13-inch pan. Spread the pineapple mixture on top, then sprinkle on the rest of the oat mixture. Press down lightly.
Bake at 350F degrees for 30 minutes or until lightly browned. Cool. Cut into squares. Makes 32 healthy snacks.
I hope you'll take a few minutes to share your favorite healthy snack recipe with others. To do so, just click on the comment link below.
Chet Day
Editor, The Natural Health Circus
http://chetday.com
Friday, March 24, 2006
Chewy Cookie Tips
It's Friday again, so how about something fun?
Like several of my favorite chewy cookie tips?
Hold onto your socks because here they come...
For chewy cookies, try any of these tips:
Oh, you need a recipe for something healthy and chewy.
Okay, no problemo.
Keep reading...
Chewy Carrot Bars Recipe
3 lg eggs
1/2 cup vegetable oil
1 cup pureed carrots
1 tsp vanilla
2 cup all-purpose flour
2 tsp baking soda
3/4 cup honey
1/2 tsp salt
1/2 cup raisins
1/2 cup walnuts
Place eggs, honey, oil, carrots and vanilla in a mixer bowl and mix at medium speed until creamy. Stir flour, baking soda, salt, cinnamon, raisins and nuts together to blend well, and add to creamy mixture. Mix at medium speed until creamy again. Spread batter evenly in an 11" by 15" jelly roll pan that has been sprayed with pan spray or greased with butter. Bake at 350 F degrees for 25 to 30 minutes or until bars are firm in the center. Remove to a wire rack and cool to room temperature. Cut four by seven.
There, now you have no excuse not to make some delicious, healthy, chewy cookies.
Oh, if you have a chewy cookie recipe you'd like to share, click on the comment link below and post away.
Finally, click here if you want 101 of my favorite cookie recipes.
Chet Day
Editor, The Natural Health Circus
http://chetday.com
Like several of my favorite chewy cookie tips?
Hold onto your socks because here they come...
For chewy cookies, try any of these tips:
- Remove the cookies a few minutes before they are done, while their centers are still soft and not quite cooked through. The edges should be slightly golden but the middle will still look slightly raw.
- Substitute 1 to 3 tablespoons of liquid sweetener (such as honey, corn syrup or molasses) for an equal measure of sugar. Too much, however, will alter the liquid balance in the recipe.
- Use egg yolks instead of whole eggs, this will add some extra moistness to the cookies thus helping to be a bit more on the chewy side.
- Reduce the baking soda or baking powder slightly. Leaveners give cookies a more cakey texture.
- Reduce the leavening for a lower, flatter cookie that's chewier.
Oh, you need a recipe for something healthy and chewy.
Okay, no problemo.
Keep reading...
Chewy Carrot Bars Recipe
3 lg eggs
1/2 cup vegetable oil
1 cup pureed carrots
1 tsp vanilla
2 cup all-purpose flour
2 tsp baking soda
3/4 cup honey
1/2 tsp salt
1/2 cup raisins
1/2 cup walnuts
Place eggs, honey, oil, carrots and vanilla in a mixer bowl and mix at medium speed until creamy. Stir flour, baking soda, salt, cinnamon, raisins and nuts together to blend well, and add to creamy mixture. Mix at medium speed until creamy again. Spread batter evenly in an 11" by 15" jelly roll pan that has been sprayed with pan spray or greased with butter. Bake at 350 F degrees for 25 to 30 minutes or until bars are firm in the center. Remove to a wire rack and cool to room temperature. Cut four by seven.
There, now you have no excuse not to make some delicious, healthy, chewy cookies.
Oh, if you have a chewy cookie recipe you'd like to share, click on the comment link below and post away.
Finally, click here if you want 101 of my favorite cookie recipes.
Chet Day
Editor, The Natural Health Circus
http://chetday.com
Thursday, March 23, 2006
Calorie Restriction
Today I want to tell you why you should go hungry for a change.
Most Americans eat three meals a day and guzzle soft drinks and snack on junk food during many of the rest of their waking hours.
That's why we, as a culture, weigh more than any society in the history of the earth.
And most Americans feel tired and blue a lot of the time.
If you're not happy and energetic and feeling on top of your game before you sit down for your next meal, try calorie restriction by skipping that meal.
It's amazing how much better you'll feel.
This simple solution of calorie restriction to defeat the blahs sounds weird, I know, but it works in most cases, and it's a lot cheaper than pigging out on two big Macs, a coke, and an order of nasty fries cremated in sickening hydrogenated oils.
Luigi Cornaro figured this out back in 14th century Italy, for Pete's sake. Click here to read what he had to say in one of his four famous discourses on how to lead a healthy life.
So practice calorie restriction several times a week to give your stomach and digestive system a break. Even they need a rest from a meal once in a while.
Chet Day
Editor, The Natural Health Circus
http://chetday.com
Most Americans eat three meals a day and guzzle soft drinks and snack on junk food during many of the rest of their waking hours.
That's why we, as a culture, weigh more than any society in the history of the earth.
And most Americans feel tired and blue a lot of the time.
If you're not happy and energetic and feeling on top of your game before you sit down for your next meal, try calorie restriction by skipping that meal.
It's amazing how much better you'll feel.
This simple solution of calorie restriction to defeat the blahs sounds weird, I know, but it works in most cases, and it's a lot cheaper than pigging out on two big Macs, a coke, and an order of nasty fries cremated in sickening hydrogenated oils.
Luigi Cornaro figured this out back in 14th century Italy, for Pete's sake. Click here to read what he had to say in one of his four famous discourses on how to lead a healthy life.
So practice calorie restriction several times a week to give your stomach and digestive system a break. Even they need a rest from a meal once in a while.
Chet Day
Editor, The Natural Health Circus
http://chetday.com
Tuesday, March 21, 2006
Banana Oatmeal Cookies
Everybody loves healthy cookies, right?
Well, today I have an excellent recipe for you for...
Banana Oatmeal Cookies
6 very ripe bananas, mashed
1 tsp heaping baking soda
2 tsp baking powder
2 tsp cinnamon
1 tsp vanilla
1 medium egg
2 cups oatmeal
1 cup whole wheat flour (or spelt)
1/3 cup white grape juice concentrate
1/3 cup favorite oil
1/2 cup grated carrot
3/4 cup chopped nuts (walnuts, sunflower seeds, filberts, almonds)
Combine all wet ingredients, stir well.
Sift together all dry ingredients except nuts, and then add to wet ingredients, again stirring well.
Add chopped nuts last and stir to mix in. Let sit for about fifteen minutes. Then drop by tablespoonfuls onto greased cookie sheet.
Bake at 375F degrees for 12 minutes.
You can freeze these soft, cake-like cookies or you can store them in a tight container in the refrigerator. Either way, they're so good, they'll go in a hurry!
If you have a healthy cookie recipe you'd like to share, use the comment link below and have at it.
And if you'd like to subscribe to my popular Amazing Cookies newsletter, click here.
Chet Day
Editor, The Natural Health Circus
http://chetday.com
Well, today I have an excellent recipe for you for...
Banana Oatmeal Cookies
6 very ripe bananas, mashed
1 tsp heaping baking soda
2 tsp baking powder
2 tsp cinnamon
1 tsp vanilla
1 medium egg
2 cups oatmeal
1 cup whole wheat flour (or spelt)
1/3 cup white grape juice concentrate
1/3 cup favorite oil
1/2 cup grated carrot
3/4 cup chopped nuts (walnuts, sunflower seeds, filberts, almonds)
Combine all wet ingredients, stir well.
Sift together all dry ingredients except nuts, and then add to wet ingredients, again stirring well.
Add chopped nuts last and stir to mix in. Let sit for about fifteen minutes. Then drop by tablespoonfuls onto greased cookie sheet.
Bake at 375F degrees for 12 minutes.
You can freeze these soft, cake-like cookies or you can store them in a tight container in the refrigerator. Either way, they're so good, they'll go in a hurry!
If you have a healthy cookie recipe you'd like to share, use the comment link below and have at it.
And if you'd like to subscribe to my popular Amazing Cookies newsletter, click here.
Chet Day
Editor, The Natural Health Circus
http://chetday.com
Monday, March 20, 2006
Sugar Addiction
How to Overcome Sugar Addiction:
Say No for One Week and Feel Great
According to the Center for Science in the Public Interest, per capita consumption of added sugars has risen by 28% since 1983. The average American consumes at least 64 pounds of sugar per year, and the average teenage boy at least 109 pounds.
Consuming the typical amount of white sugar makes most people moody or hyper or cranky or nasty or just plain sick.
Scientific studies funded by the sugar industry "prove" that white sugar won't hurt us one lick and is supposedly good for us.
Baloney.
Be your own scientific study and try this simple experiment...
If you try the No Sugar for a Week challenge, come back when you finish and post your results below by clicking on the comment link.
Chet Day
Editor, The Natural Health Circus
http://chetday.com
Say No for One Week and Feel Great
According to the Center for Science in the Public Interest, per capita consumption of added sugars has risen by 28% since 1983. The average American consumes at least 64 pounds of sugar per year, and the average teenage boy at least 109 pounds.
Consuming the typical amount of white sugar makes most people moody or hyper or cranky or nasty or just plain sick.
Scientific studies funded by the sugar industry "prove" that white sugar won't hurt us one lick and is supposedly good for us.
Baloney.
Be your own scientific study and try this simple experiment...
Remove all white sugar from your diet for seven days and amaze yourself at how much better you'll feel at the end of that period. Be sure to check with your doctor before trying this if you are diabetic or have any kind of health problems related to sugar intake.More disturbing sugar facts from the CSPI:
- The typical American gets 16% of his or her calories from added sugars.
- Children aged 6 to 11 get 18% of their calories from added sugars.
- Teenagers (12 to 19) get 20% of their calories from added sugars.
- USDA projects that if consumption trends continue, added-sugars intake will increase almost 20% between 1996 and 2005.
- People who consume diets high in added sugars consume lower levels of fiber; vitamins A, C, E, and folate; magnesium; calcium; and other nutrients. By displacing protective nutrients and foods in the diet, added sugars may increase the risk of osteoporosis, cancer, high blood pressure, heart disease and other health problems.
- Calorie-dense foods, which are typically high in sugar and/or fat, contribute to obesity. Between 1976-80 and 1988-94, overweight rates in teenage boys rose from 5% to 12%, in teenage girls from 7% to 11%, and in adults from 25% to 35%. If you think the obesity trend hasn't continued, stop and look at the people around you when you're outside today.
Remove all refined sugar (read the labels on everything you eat and purchase) out of your diet for one week and see how much better you feel and act without the stuff in your body.Interestingly enough, some doctors were onto the dangers of refined sugar almost a hundred years ago. Click here to read what these old boys said many, many years ago about sugar addiction.
If you try the No Sugar for a Week challenge, come back when you finish and post your results below by clicking on the comment link.
Chet Day
Editor, The Natural Health Circus
http://chetday.com
Friday, March 17, 2006
Mango Salsa Recipe
Don't you think Friday is a perfect day for a healthy mango salsa recipe?
Well, I do, and here it is...
Healthy Mango Salsa
2 large mangos, peeled, seeded and chopped
1 Tbs red onion, chopped
1/2 lime, juiced
1-2 Tbs fresh cilantro, chopped
1/8 tsp sea salt
1/2 clove garlic, minced
1/2 tsp jalapeno pepper, chopped, or a pinch of cayenne pepper (to taste)
Mix and serve with your favorite corn chips.
If you have a favorite healthy salsa recipe you'd like to share, please click on the comment link below and post it right now.
Chet Day
Editor, The Natural Health Circus
http://chetday.com
Well, I do, and here it is...
Healthy Mango Salsa
2 large mangos, peeled, seeded and chopped
1 Tbs red onion, chopped
1/2 lime, juiced
1-2 Tbs fresh cilantro, chopped
1/8 tsp sea salt
1/2 clove garlic, minced
1/2 tsp jalapeno pepper, chopped, or a pinch of cayenne pepper (to taste)
Mix and serve with your favorite corn chips.
If you have a favorite healthy salsa recipe you'd like to share, please click on the comment link below and post it right now.
Chet Day
Editor, The Natural Health Circus
http://chetday.com
Monday, March 13, 2006
Avocado Nutrition
Today I'd like to share a few words about one of my favorite health foods -- the simple avocado, a natural source of excellent nutrition.
The avocado is a mainstay in vegan and vegetarian health programs and rightfully so because, according to the California Avocado Commission...
I especially like to blend avocado with fruits like apple, mango, banana, and others for terrific smoothies.
And, hey, most of us misplace an avocado on occasion, so, the next time you have a rotten avocado, don't throw it out.
Instead, mash it up and put it in your dry hair. Cover with a plastic bag and wrap your head with a towel for a deep conditioning treatment. Leave on for 30 minutes or more, then shampoo.
Now that's using your head to get your money's worth out of avocado nutrition, eh?
Chet Day
Editor, The Natural Health Circus
http://chetday.com
The avocado is a mainstay in vegan and vegetarian health programs and rightfully so because, according to the California Avocado Commission...
- Avocados provide more than 25 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins, and folic acid.
- One-fifth of a medium avocado or about one ounce is 55 calories, but contributes beneficial nutrients such as fiber, potassium, Vitamin E and lutein to the diet.
- One-fifth of a medium avocado provides beneficial phytochemicals such as glutathione, beta-sitosterol, and lutein. Phytonutrients are thought to help prevent many chronic diseases.
- Avocados act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha- and beta-carotene as well as lutein, in foods that are eaten with the fruit.
I especially like to blend avocado with fruits like apple, mango, banana, and others for terrific smoothies.
And, hey, most of us misplace an avocado on occasion, so, the next time you have a rotten avocado, don't throw it out.
Instead, mash it up and put it in your dry hair. Cover with a plastic bag and wrap your head with a towel for a deep conditioning treatment. Leave on for 30 minutes or more, then shampoo.
Now that's using your head to get your money's worth out of avocado nutrition, eh?
Chet Day
Editor, The Natural Health Circus
http://chetday.com
Friday, March 10, 2006
Natural Vitamin A
It's Friday and thus a perfect day to share with you a few thoughts about Vitamin A, an essential vitamin for long-term health.
Although it's not half as cool as Paris Hilton thinks she is, Vitamin A has a host of benefits in the human body. For example, natural sources of Vitamin A can boost the immune system, provide anti-cancer protection, fight skin disorders, and prevent/reverse aging of the skin.
Vitamin A also improves vision and speeds wound healing.
On the negative side, taken in high doses (especially from non-food sources) Vitamin A supplements can be toxic and may cause birth defects if popped during pregnancy.
So get your Vitamin A the natural way by munching on carrots and eating delicious sweet potatoes.
A single sweet potato, for example, contains nearly 10,000 IU's of beta-carotene.
Other foods high in natural Vitamin A that you should munch on to combat aging include broccoli, spinach, collards, turnip greens, kale, cantaloupe, melons, tomatoes and lettuce.
Hey, that's a pretty good list of healthy foods that provide excellent sources of natural Vitamin A!
Chet Day
Editor, The Natural Health Circus
http://chetday.com
Although it's not half as cool as Paris Hilton thinks she is, Vitamin A has a host of benefits in the human body. For example, natural sources of Vitamin A can boost the immune system, provide anti-cancer protection, fight skin disorders, and prevent/reverse aging of the skin.
Vitamin A also improves vision and speeds wound healing.
On the negative side, taken in high doses (especially from non-food sources) Vitamin A supplements can be toxic and may cause birth defects if popped during pregnancy.
So get your Vitamin A the natural way by munching on carrots and eating delicious sweet potatoes.
A single sweet potato, for example, contains nearly 10,000 IU's of beta-carotene.
Other foods high in natural Vitamin A that you should munch on to combat aging include broccoli, spinach, collards, turnip greens, kale, cantaloupe, melons, tomatoes and lettuce.
Hey, that's a pretty good list of healthy foods that provide excellent sources of natural Vitamin A!
Chet Day
Editor, The Natural Health Circus
http://chetday.com
Tuesday, March 07, 2006
Healthy Lemonade Recipe
Why don't you join me today in trying the following healthy lemonade recipe from Pam and Jayme?
Healthy Lemonade
4 apples (red or golden delicious are best)
1/4 lemon
Wash and quarter apples, then put through your juicer. Add 1/4 lemon with the peeling. You get one 8 oz. glass of juice that tastes very much like lemonade without the sugar.
Jayme, another healthy lemonade fan, elaborates:
Oh, by the way, click here for my collection of lemonade recipes, some healthy, some not. All delicious!
Chet Day
Editor, The Natural Health Circus
http://chetday.com
Healthy Lemonade
4 apples (red or golden delicious are best)
1/4 lemon
Wash and quarter apples, then put through your juicer. Add 1/4 lemon with the peeling. You get one 8 oz. glass of juice that tastes very much like lemonade without the sugar.
Jayme, another healthy lemonade fan, elaborates:
When making lemonade, instead of sugar, use apples, 4 apples to 1/4 lemon, peel and all, but the more you make, add a higher ratio of lemon so there is more lemon flavor and tartness.If you have a healthy lemonade recipe you'd like to share, use the comment option below and have it.
Oh, by the way, click here for my collection of lemonade recipes, some healthy, some not. All delicious!
Chet Day
Editor, The Natural Health Circus
http://chetday.com
Friday, March 03, 2006
Mediterranean Salad
By golly, it's Friday as I write today's blog entry and it seems like a perfect time to share with you one of my favorite healthy salad recipes.
Healthy Mediterranean Salad
1 (8 oz) package spaghetti, uncooked
1 (6 oz) jar marinated artichoke hearts, drained and coarsely chopped
1 (4 oz) can sliced black olives, drained
1 cup frozen English peas, thawed
1 medium red bell pepper, chopped
1 small zucchini, chopped
1/2 purple onion, thinly sliced
1/2 cup veggie parmesan topping
1/2 mayo-type salad dressing
1/2 cup commercial Italian salad dressing
1 tsp dried parsley flakes
1/2 tso dried dillweed
Cook spaghetti and then rinse and drain.
Combine artichokes and the next six ingredients in a large bowl. Add spaghetti, stirring well.
Combine dressings and remainder of ingredients: stir well.
Cover and chill.
You can also make this healthy mediterranean salad recipe with spiral noodles rather than spaghetti.
Ah, molto buon!
Chet Day
Editor, The Natural Health Circus
http://chetday.com
Healthy Mediterranean Salad
1 (8 oz) package spaghetti, uncooked
1 (6 oz) jar marinated artichoke hearts, drained and coarsely chopped
1 (4 oz) can sliced black olives, drained
1 cup frozen English peas, thawed
1 medium red bell pepper, chopped
1 small zucchini, chopped
1/2 purple onion, thinly sliced
1/2 cup veggie parmesan topping
1/2 mayo-type salad dressing
1/2 cup commercial Italian salad dressing
1 tsp dried parsley flakes
1/2 tso dried dillweed
Cook spaghetti and then rinse and drain.
Combine artichokes and the next six ingredients in a large bowl. Add spaghetti, stirring well.
Combine dressings and remainder of ingredients: stir well.
Cover and chill.
You can also make this healthy mediterranean salad recipe with spiral noodles rather than spaghetti.
Ah, molto buon!
Chet Day
Editor, The Natural Health Circus
http://chetday.com
Tuesday, February 28, 2006
High Fiber Waffle Recipe
People are all the time asking me how they can get more bulk in their diet without spending money on over the counter fiber products
Well, you can have a great breakfast as well as high quality fiber simply by preparing...
Healthy High Fiber Waffles ala McKessock
1/2 cup whole wheat flour
1/2 cup corn meal
1/2 cup old fashioned rolled oats
1/2 cup oat bran
1/2 cup wheat bran (I actually use 3/4-1 cup)
3 tsp baking powder
1/4 tsp baking soda
2 cups almond milk (see below)
1 large egg
2 Tbs maple syrup
Mix the ingredients together and let sit while the waffle iron heats up. If your waffle iron isn't non-stick, spray with a little Pam.
Cook the waffles and eat, but don't stray too far from the facilities!
Almond Milk
1/3 cup raw almonds.
2 cups spring or filtered water
Grind the almonds into a fine powder in a coffee grinder. Add almond flour and 2 cups spring water to your blender and blend for about a minute. You can strain through a cheese cloth if you want, but you can also use the almond milk without straining because doing so adds a nice nutty flavour to the waffles.
I got this recipe many, many moons ago from a guy named George McKessock. Thanks, George!
If you have a healthy, high fiber recipe you'd like to share, click on the comments link below and start typing.
Chet Day
Editor, The Natural Health Circus
http://chetday.com
Well, you can have a great breakfast as well as high quality fiber simply by preparing...
Healthy High Fiber Waffles ala McKessock
1/2 cup whole wheat flour
1/2 cup corn meal
1/2 cup old fashioned rolled oats
1/2 cup oat bran
1/2 cup wheat bran (I actually use 3/4-1 cup)
3 tsp baking powder
1/4 tsp baking soda
2 cups almond milk (see below)
1 large egg
2 Tbs maple syrup
Mix the ingredients together and let sit while the waffle iron heats up. If your waffle iron isn't non-stick, spray with a little Pam.
Cook the waffles and eat, but don't stray too far from the facilities!
Almond Milk
1/3 cup raw almonds.
2 cups spring or filtered water
Grind the almonds into a fine powder in a coffee grinder. Add almond flour and 2 cups spring water to your blender and blend for about a minute. You can strain through a cheese cloth if you want, but you can also use the almond milk without straining because doing so adds a nice nutty flavour to the waffles.
I got this recipe many, many moons ago from a guy named George McKessock. Thanks, George!
If you have a healthy, high fiber recipe you'd like to share, click on the comments link below and start typing.
Chet Day
Editor, The Natural Health Circus
http://chetday.com
Monday, February 27, 2006
Healthy Eating Out Tips
Today I'd like to share some excellent tips for healthy dining in restaurants. I don't know about you, but eating out can be a real challenge for the serious health seeker. I mean, honestly, there are so many unhealthy food choices in most restaurants.
Well, Victoria -- my friend, colleague, and creator of Tooth Soap -- wrote an article about healthy eating away from home that I know you'll find useful, and here it is...
Dining out is really easy once you get the hang of it.
In fact, you'll eventually be able to look at any menu and find something on it you can eat and enjoy.
Below are some examples of healthy meals you can choose while dining out.
Olive Garden or Italian Restaurants
For a starch meal: Order Minestrone soup and salad with vinaigrette dressing. Skip the breadsticks/bread because they are made with white flour and you don't need that (it will only aggravate your sugar cravings). Say no to any parmesan or other cheese.
For a protein meal: Order a grilled meat of your choice. Have some salad and if your meat comes with potatoes, just ask them to bring you steamed veggies instead and they will gladly do it. You can have a bit of parmesan on your salad.
Chevy's or Mexican Restaurants
For a starch meal: Order a side salad and eat that first. Order portabella mushroom or vegetable (or a combo of both) fajitas. Order corn tortillas instead of flour and eat just two of them. If you can't have just one or two chips and stop yourself after that, don't even start eating them. You can eat a little rice and beans too. Order the whole pinto beans instead of the refried if they have them.
For a protein meal: Order chicken or beef fajitas. Eat a big salad first. Tell the waitress you don't want the tortillas. If you don't want fajitas, order a meat in chile verde sauce and order a side of vegetables. Don't even think about eating the chips! You can have a bit of cheese with this meal.
Restaurants That Serve Everything
Starch: Choose the soup and salad bar. Vegetable soup is a good option. Don't hesitate to ask what's in the soup. I always ask!
Protein: Grilled meat, chicken or fish will always be on these menus. Eat a salad first and it is okay to have some blue cheese dressing as long as you order it on the side and use less rather than more. Check the menu for Cobb or grilled meat salads. You could order a Caesar salad, but make sure to tell them to hold the croutons.
Subway or Sandwich Places
You will have to go with a starch meal unless they have some salads. Be like Jared and order a veggie sandwich if going for a starch meal. If the sandwich place has salads, go for a Cobb or turkey or chicken salad. Be sure to skip the croutons.
McDonalds, Burger King, and So On
Pack your bag and stay out of all the fast food joints! Remember, you are trying to nourish your body with healthier options.
Other Helpful Hints for Healthy Eating Out
Drink a glass of water as soon as you sit down at your table.
Consider ordering an appetizer instead of an entree. The portion will be smaller than the regular entree, which is often too large. Ask the waiter to bring your order out with everyone else's main meal.
Always ask for dressing on the side. Dip a bite of salad in a little dressing and chew each bite thoroughly. Put your fork down between each bite and eat slowly. Enjoy yourself and relax when dining out.
Stop eating the moment you feel satisfied. Ask the waiter to put the rest of your food in a "take-out container" right away so you won't be tempted to eat more food when you are no longer hungry.
Remember, your body never requires that you overeat. It is only your mind and poor habits that want to do that!
Thanks to Victoria for letting me share this article with you.
If you have some healthy dining out tips you'd like to share, click on the comment link below and type away!
Chet Day
Editor, The Natural Health Circus
http://chetday.com
Well, Victoria -- my friend, colleague, and creator of Tooth Soap -- wrote an article about healthy eating away from home that I know you'll find useful, and here it is...
Dining out is really easy once you get the hang of it.
In fact, you'll eventually be able to look at any menu and find something on it you can eat and enjoy.
Below are some examples of healthy meals you can choose while dining out.
Olive Garden or Italian Restaurants
For a starch meal: Order Minestrone soup and salad with vinaigrette dressing. Skip the breadsticks/bread because they are made with white flour and you don't need that (it will only aggravate your sugar cravings). Say no to any parmesan or other cheese.
For a protein meal: Order a grilled meat of your choice. Have some salad and if your meat comes with potatoes, just ask them to bring you steamed veggies instead and they will gladly do it. You can have a bit of parmesan on your salad.
Chevy's or Mexican Restaurants
For a starch meal: Order a side salad and eat that first. Order portabella mushroom or vegetable (or a combo of both) fajitas. Order corn tortillas instead of flour and eat just two of them. If you can't have just one or two chips and stop yourself after that, don't even start eating them. You can eat a little rice and beans too. Order the whole pinto beans instead of the refried if they have them.
For a protein meal: Order chicken or beef fajitas. Eat a big salad first. Tell the waitress you don't want the tortillas. If you don't want fajitas, order a meat in chile verde sauce and order a side of vegetables. Don't even think about eating the chips! You can have a bit of cheese with this meal.
Restaurants That Serve Everything
Starch: Choose the soup and salad bar. Vegetable soup is a good option. Don't hesitate to ask what's in the soup. I always ask!
Protein: Grilled meat, chicken or fish will always be on these menus. Eat a salad first and it is okay to have some blue cheese dressing as long as you order it on the side and use less rather than more. Check the menu for Cobb or grilled meat salads. You could order a Caesar salad, but make sure to tell them to hold the croutons.
Subway or Sandwich Places
You will have to go with a starch meal unless they have some salads. Be like Jared and order a veggie sandwich if going for a starch meal. If the sandwich place has salads, go for a Cobb or turkey or chicken salad. Be sure to skip the croutons.
McDonalds, Burger King, and So On
Pack your bag and stay out of all the fast food joints! Remember, you are trying to nourish your body with healthier options.
Other Helpful Hints for Healthy Eating Out
Drink a glass of water as soon as you sit down at your table.
Consider ordering an appetizer instead of an entree. The portion will be smaller than the regular entree, which is often too large. Ask the waiter to bring your order out with everyone else's main meal.
Always ask for dressing on the side. Dip a bite of salad in a little dressing and chew each bite thoroughly. Put your fork down between each bite and eat slowly. Enjoy yourself and relax when dining out.
Stop eating the moment you feel satisfied. Ask the waiter to put the rest of your food in a "take-out container" right away so you won't be tempted to eat more food when you are no longer hungry.
Remember, your body never requires that you overeat. It is only your mind and poor habits that want to do that!
Thanks to Victoria for letting me share this article with you.
If you have some healthy dining out tips you'd like to share, click on the comment link below and type away!
Chet Day
Editor, The Natural Health Circus
http://chetday.com
Sunday, February 26, 2006
Sprouted Mung Bean Salad
Today I'd like to share a little something from Gene, who writes: "Chet, here's a healthy recipe that we frequently fix when we're in a hurry. We almost always have mung beans sprouting at various stages, and we make a variety of dishes with them. The salad seems to have a cooling effect, especially in the summer heat of Texas!"
Sprouted Mung Bean Salad
1 cup sprouted mung beans
1 cup grated carrot
1 tsp sprouted fenugreek
1 tsp grated fresh ginger root
Mix well with 1/2 to 1 cup of non-fat yogurt. Garnish with 1 cup of finely chopped cilantro and 1 tsp of chopped chives and/or its lavender blooms, just before serving. Salt not necessary.
Serve with rice, baked potato, as a sandwich, or even with plain lettuce.
Now, that's a versatile recipe for mung beans. Give it a try and let me know what you think by commenting below.
Chet Day
Editor, The Natural Health Circus
http://chetday.com
Sprouted Mung Bean Salad
1 cup sprouted mung beans
1 cup grated carrot
1 tsp sprouted fenugreek
1 tsp grated fresh ginger root
Mix well with 1/2 to 1 cup of non-fat yogurt. Garnish with 1 cup of finely chopped cilantro and 1 tsp of chopped chives and/or its lavender blooms, just before serving. Salt not necessary.
Serve with rice, baked potato, as a sandwich, or even with plain lettuce.
Now, that's a versatile recipe for mung beans. Give it a try and let me know what you think by commenting below.
Chet Day
Editor, The Natural Health Circus
http://chetday.com
Tuesday, February 21, 2006
How to Stop Smoking
Today I'd like to share some useful advice on how to stop smoking.
We can thank a registered nurse named Linda for sharing this one.
Linda quit smoking seven years ago, thanks to the technique you're about to read.
And it won't cost you a dime.
Thanks again to Linda for sharing this one.
If you have a stop smoking technique you'd like to share, click on the comment link below and start typing.
Chet Day
Editor, The Natural Health Circus
http://chetday.com
We can thank a registered nurse named Linda for sharing this one.
Linda quit smoking seven years ago, thanks to the technique you're about to read.
Chet, here's what people need to do to subdue a nicotine fit and thus stop smoking:Now, that's a "how to stop smoking" technique that anyone can put to use.
Take a long slow deep breath and exhale slowly.
Repeat this a few times.
While doing this breathing exercise, think of something you really like, such as a person, a place, or a favorite memory.
In a couple of minutes the nicotine fit should be gone.
After doing this exercise, you need to do something physical. A simple task, like taking out the garbage or cleaning out a drawer, will do just fine.
If you are persistent with the steps above, gradually your nicotine fits will decline in severity and frequency.
Once in a while I have mild cravings for a cigarette. I continue to use this breathing exercise and I tell myself I will have to start all over again if I have one puff.
And it won't cost you a dime.
Thanks again to Linda for sharing this one.
If you have a stop smoking technique you'd like to share, click on the comment link below and start typing.
Chet Day
Editor, The Natural Health Circus
http://chetday.com
Thursday, February 16, 2006
V8 Juice Recipe
Just about everyone I know likes V8 juice.
But, unfortunately, the stuff that comes in the bottles and cans is full of salt and has had most of the life cooked right out of it.
Well, I get around these problems by making my own healthy V8 juice, and you can too.
Read on for two good recipes, one raw and one cooked.
Let's start with my favorite V8 recipe, a raw concoction that's healthy and tasty...
Raw V8 Juice
6 medium-sized carrots
1 small beet (wash well)
3 large tomatoes
1 bag baby spinach
1/4 head fresh cabbage
1 red bell pepper
1 green bell pepper
3 stalks celery
1/4 sweet onion
1/2 clove garlic or less if you don't care for garlic
Kale leaves (a little goes a long way so be careful)
Chili pepper to taste
Salt to taste
Run all the vegetables through your juicer, add salt to taste, and then sit back and enjoy the healthiest V-8 juice around. Tabasco sauce to taste can be substituted for the chili pepper.
For a second recipe, this one cooked, let's turn to...
Tom Solomon's Spicy Hot V8
8 quarts water
4 pounds homegrown tomatoes, chopped
1 bunch celery, chopped
8 green jalapeno peppers, chopped
1 cup vinegar
3 bay leaves
2 Tbs oregano
1 large onion, chopped
1 head garlic, pressed
4 Tbs salt
4 Tbs sugar
In a large pot, combine all ingredients except the sugar, bring to a boil, and cook at a steady boil for 2 hours.
Remove from heat and strain through a relatively fine mesh, making sure to express all the liquid you can.
Discard the pulp, return the liquid to the pot, and boil for another couple of hours, or until the liquid is reduced to roughly three quarts. Add four tablespoons of sugar, remove from heat, stir, and let cool.
Friends, you can't beat either of these two healthy V8 juice recipes for price or for taste!
Chet Day
Editor, The Natural Health Circus
http://chetday.com
But, unfortunately, the stuff that comes in the bottles and cans is full of salt and has had most of the life cooked right out of it.
Well, I get around these problems by making my own healthy V8 juice, and you can too.
Read on for two good recipes, one raw and one cooked.
Let's start with my favorite V8 recipe, a raw concoction that's healthy and tasty...
Raw V8 Juice
6 medium-sized carrots
1 small beet (wash well)
3 large tomatoes
1 bag baby spinach
1/4 head fresh cabbage
1 red bell pepper
1 green bell pepper
3 stalks celery
1/4 sweet onion
1/2 clove garlic or less if you don't care for garlic
Kale leaves (a little goes a long way so be careful)
Chili pepper to taste
Salt to taste
Run all the vegetables through your juicer, add salt to taste, and then sit back and enjoy the healthiest V-8 juice around. Tabasco sauce to taste can be substituted for the chili pepper.
For a second recipe, this one cooked, let's turn to...
Tom Solomon's Spicy Hot V8
8 quarts water
4 pounds homegrown tomatoes, chopped
1 bunch celery, chopped
8 green jalapeno peppers, chopped
1 cup vinegar
3 bay leaves
2 Tbs oregano
1 large onion, chopped
1 head garlic, pressed
4 Tbs salt
4 Tbs sugar
In a large pot, combine all ingredients except the sugar, bring to a boil, and cook at a steady boil for 2 hours.
Remove from heat and strain through a relatively fine mesh, making sure to express all the liquid you can.
Discard the pulp, return the liquid to the pot, and boil for another couple of hours, or until the liquid is reduced to roughly three quarts. Add four tablespoons of sugar, remove from heat, stir, and let cool.
Friends, you can't beat either of these two healthy V8 juice recipes for price or for taste!
Chet Day
Editor, The Natural Health Circus
http://chetday.com
Monday, February 13, 2006
Healthy Pancake Recipe
Today I'd like to share a healthy pancake recipe with a tasty maple cream topping.
Oh, good!
Chunky Apple Oatmeal Pancakes
3/4 cup whole wheat flour
1/8 cup oats
2 Tbs oat bran
1/2 tsp cinnamon
2 tsp baking powder
1/4 tsp salt
1/4 cup raisins
1/2 cup chopped apple
1 cup apple juice
Combine dry ingredients. Add raisins and apple. Gently stir in juice until dry ingredients are completely moistened. Pour batter by 1/4 cupfuls onto a nonstick skillet or griddle. Cook until bottom is brown and spatula slips easily underneath. Turn and brown other side. Makes eight plump pancakes.
Maple Cream
For a tasty and nourishing pancake topping, mix together equal parts of pure maple syrup and plain yogurt.
These pancakes will stick to your ribs without loading you up on sugar and bad fats.
If you have a healthy pancake recipe you'd like to share, click on the comment link below and have at it.
Chet Day
Editor, The Natural Health Circus
http://chetday.com
Oh, good!
Chunky Apple Oatmeal Pancakes
3/4 cup whole wheat flour
1/8 cup oats
2 Tbs oat bran
1/2 tsp cinnamon
2 tsp baking powder
1/4 tsp salt
1/4 cup raisins
1/2 cup chopped apple
1 cup apple juice
Combine dry ingredients. Add raisins and apple. Gently stir in juice until dry ingredients are completely moistened. Pour batter by 1/4 cupfuls onto a nonstick skillet or griddle. Cook until bottom is brown and spatula slips easily underneath. Turn and brown other side. Makes eight plump pancakes.
Maple Cream
For a tasty and nourishing pancake topping, mix together equal parts of pure maple syrup and plain yogurt.
These pancakes will stick to your ribs without loading you up on sugar and bad fats.
If you have a healthy pancake recipe you'd like to share, click on the comment link below and have at it.
Chet Day
Editor, The Natural Health Circus
http://chetday.com
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