Remember buckwheat pancakes? Did you know that buckwheat has more antioxidants than some vegetables? So forget the pancake mix! You can make these healthy, high fiber, and really delicious pancakes for breakfast in ten minutes. While the griddle heats up, you mix together a few simple ingredients and ten minutes later, you’re doing your body a lot of good. Here’s why you should eat buckwheat…
~It’s high in fiber.
~It can help stabilize blood sugar.
~It’s a complete protein.
~It’s a good source of magnesium, which reduces blood pressure.
~ It’s rich in B vitamins, particularly niacin, folate and B6, all beneficial to cardiovascular health.
~It’s full of antioxidants, including lignans, which protect against breast cancer.
~The powerful antioxidants and flavonoids in buckwheat prevent premature skin aging.
~It tastes great!!
Don’t skip breakfast. Take a few minutes to have this healthy, high fiber breakfast and you’ll have sustained energy and stable blood sugar, so you won’t be snacking on things you shouldn’t. This is an easy pancake recipe, but then all pancakes are easy to make from scratch. I use a non-stick griddle, which doesn’t need greasing but I sometimes just rub it with a stick of butter. If you can’t find buckwheat flour at the grocery store, look for it at a health food store. You can also order it online. And it’s good to store it in a tightly sealed container in the fridge. Click here for the recipe. – Jenny Jones
I make a lot of hard boiled eggs. A lot. There are some in my fridge right now… perfect, easy to peel, no green ring, hard boiled eggs for snacking, breakfast, deviled eggs, and egg salad. I’ve learned a few things about how to make foolproof hard boiled eggs so here’s what I know…
1) Really fresh eggs will be harder to peel so use your older eggs for boiling.
2) Place eggs in a pot and cover completely with cold water.
3) Do not crowd too many eggs in the pot or they may not cook.
4) If you see a stream of bubbles coming out of an egg in the cold water that means it’s cracked. Remove the cracked egg and save it for cooking.
5) Add ½ teaspoon of baking soda to the water. If you don’t have baking soda, use salt.
6) Bring the water to a full, rolling boil.
7) Cover the pot and turn off the heat, leaving the pot on the warm burner.
8) Set a timer for 17 minutes. Prepare a bowl of ice water.
10) After 17 minutes remove the eggs from the hot water using a slotted spoon and place them in the ice water for 2 minutes. They will still be warm inside after two minutes.
11) Serve immediately or keep refrigerated.
11) Freshly boiled, warm eggs will be easier to peel than cold ones.
12) Peeling them under running water makes peeling easier.
13) Start to peel at the fat end of the egg for easier peeling.
So that’s all I know about making perfect hard-boiled eggs. Now here is why I eat them: Eggs are a great source of….
~Protein, B vitamins, and minerals.
~Choline, which reduces inflammation, protects against breast cancer, and supports brain health.
~Lutein and Zeaxanthin to ward off macular degeneration.
~Sulphur for shiny hair, strong nails, and glowing skin.
~New research tells us that egg yolks contain dietary cholesterol but they do not raise blood cholesterol. For the latest research on eggs from Prevention Magazine, click here.
So that’s everything I know about making perfect, easy to peel, no green ring hard boiled eggs. Now here’s as quiz: Q: Why do brown eggs cost more than white ones? A: Because the hens are bigger and it costs more to feed them. Nutritionally, there is no difference.
Almost every dinner I cook starts out with onions and garlic. But the taste isn’t the only reason to eat them. There are lots of health benefits from both onions and garlic but when buying onions, there are more reasons to choose red ones.
Cancer protection: Red onions have 30% more cancer fighting compounds than white.
Brain boost: Red onions provide quercetin, a flavonoid that helps keep your memory sharp and fights free radicals.
Inflammation: Red onions have twice the antioxidants of white onions to help reduce inflammation.
NOTE: Most of the flavonoids are concentrated in the outer layers of the onion so peel as little off the outer skin as possible to get the most benefits.
It’s flu season and there is a lot you can do to keep from getting sick. Here are some of the foods that are known to boost your immune system. I haven’t had a cold or flu in decades, probably because I eat every one of these things regularly, except mushrooms. They’re just so…squishy… but I’m working on it. I’ve been chopping them up really tiny and it does eliminate the squish factor. No excuses!
1. Oily fish: Oily fish—including salmon, tuna, and mackerel—are rich in omega-3 fatty acids, compounds that help reduce harmful inflammation in the body. Chronic inflammation prevents your immune system from working properly, and can contribute to colds and flu as well as more serious diseases.
2. Garlic: These pungent cloves do more than just flavor your food. Garlic also contains allicin, a sulfuric compound that produces potent antioxidants when it decomposes.
3. Yogurt & Kefir: We usually think of bacteria as a bad thing, but some of these microorganisms are essential for good health. Eating probiotic foods, such as yogurt and kefir, is a good way to replenish beneficial strains of bacteria, which promote digestive health and help prevent stomach ailments. There are over 10 trillion bacteria living in our gastrointestinal tract, so you want to make sure the good ones outnumber the bad ones.
4. Tea: Everyone knows a steaming hot cup of tea can help break up chest congestion and soothe a sore throat, but the benefits may run deeper. All tea—black, green, or white—contains a group of antioxidants known as catechins, which may have flu-fighting properties.
5. Red Peppers: Like citrus fruits, red peppers are high in vitamin C. In fact, one red pepper has 150 milligrams of the nutrient—that’s twice the recommended daily allowance for women. (A large orange, by comparison, only has about 100 milligrams.)
6. Mushrooms: White button, Portobello, shiitake, and Maitake are just a few of the varieties you’ll find in your grocery store. Fortunately, just about all mushrooms contain some form of immune-boosting antioxidants, along with potassium, B vitamins, and fiber.
7. Leafy Greens: The darker the greens, the higher the nutrient content. So when you’re shoring up your defenses for cold and flu season, choose arugula and kale over iceberg lettuce. Bitter greens like arugula may even help relieve chest congestion, sniffles, and coughs.
8. Dark Chocolate: Ounce for ounce, pure cocoa contains more of the disease-fighting antioxidants known as polyphenols than most berries—and it’s loaded with zinc, to boot. Too often, however, the nutritional benefits of cocoa are overshadowed by the sugar and saturated fat found in chocolate bars and other treats. To reap the immunity-boosting benefits without the unhealthy extras, stick with bite-sized portions—about one quarter-ounce per day—of dark chocolate with a cocoa content of 70% or higher.
9. Carrots & Sweet Potatoes: Orange fruits and vegetables are rich in beta-carotene. When we eat these foods, our bodies convert this organic compound into vitamin A, which is essential for maintaining a strong immune system. Vitamin A is especially important for areas that go haywire when we catch a cold: It keeps the mucous membranes that line our nose and throat—one of the body’s first lines of defense—healthy and functioning properly.
10. Lean Protein: We think we need protein to build muscle, and we do—but actually, we need it to build antibodies and fight infection in the body, as well. Chicken, turkey, and pork are all good sources of protein, but you can also get plenty from meatless sources such as beans, nuts, and dairy. Lean protein is also important because the immune molecules are made of protein.
FDA takes first step toward banning trans fats from U.S. Foods
(CNN) — The Food and Drug Administration on Thursday took a step toward potentially eliminating trans fats from the food supply with a preliminary determination they are no longer “generally recognized as safe.”
Trans fats are found in a variety of frozen, canned and baked processed foods. Partially hydrogenated oils are the major dietary source of trans fats in processed food. Trans fats have been linked to an increased risk of heart disease.
If the preliminary determination is finalized, according to the FDA, then partially hydrogenated oils will become food additives subject to premarket FDA approval. Foods with unapproved additives cannot legally be sold.
Joanelle asks… Jenny: You have a wonderful site and personality…however, I am confused….Please forgive this question, but may I ask how often you eat sweets….I don’t dare eat sugar …….more than twice a week…I don’t have sugar, but they say that it causes cancer…Tumors feed on sugar…so they say on the vegan site…You said you bake a lot , so concerned and how do you stay so thin ..when you bake all the time….SMILE and thank you…
My Response…
I eat sweets every day but always in moderation. Plus I bake all my own with less sugar and calories than store-bought. As for staying healthy, it may be the way I eat them that keeps me in good health. I’ll get to that in a moment. But first, the idea that sugar causes cancer would be terrifying if it were true. I will tell you what my research has shown: Our bodies need glucose, or simple sugar, for energy. The cells in our body grow, divide, die, and are replaced as part of a natural process. Sugar feeds every cell in our body — even cancer cells. If you were to cut every bit of sugar out of your diet, your body would make sugar from other sources, such as protein and fat, for survival. Starving all of your cells of sugar won’t kill or prevent cancer, but it will deprive your healthy cells of a necessary source of energy. I think part of the confusion is about sugar and obesity. Research shows that eating sugar doesn’t necessarily lead to cancer but it can lead to obesity and that is a risk factor for several cancers.
The other issue with sugar is insulin. While sugar does not “feed” cancer cells, a lot of sugar can cause our bodies to produce too much insulin, and insulin can rev up cell growth including cancer cells. Too much insulin also causes inflammation, which can lead to other health problems. Knowing all that, it’s smart not to over indulge in sweets and to know when and how to eat them. When you eat sugar and carbs, there are three things that can help reduce the amount of insulin produced by the body – they are protein, fat, and fiber.
I primarily eat sweets right after a meal, which will always contain protein, fat, and fiber. I never eat sweets by themselves, not even an apple between meals, without also having fat, protein, or fiber with it (usually a few nuts – they contain all three!). Besides having sweets in moderation, here are the other ways I manage having sugar:
No sweets on an empty stomach.
No fruit juice first thing in the morning. In fact, I rarely drink fruit juice and when I do, I dilute it with water. In the morning, I opt for green tea followed by a breakfast with protein, fiber, and healthy fat.
No commercial soft drinks. I occasionally get China Cola (no HFCS) and always dilute it with Perrier. A four-pak of China Cola lasts me one or two months.
Sweets only after a meal or with added fat & protein.
I never eat store-bought sweets or pastries.
I always bake my own with less sugar, often adding whole grains and nuts so there’s already some fat, fiber, and protein there.
When presented with a decadent dessert, I either share or have 2-3 bites to savor and leave the rest.
Cookies and milk is my favorite dessert… my own healthy cookies with 1% milk! (fat & protein)
Back to the sugar/cancer issue… I’m not a medical expert but I do a lot of research and I cannot find any qualified authority that says sugar causes cancer. Dr. Timothy Moynihan, a cancer specialist at Mayo Clinic, in Rochester, Minnesota, debunked this popular misconception in a recent article, saying, “Sugar doesn’t make cancer grow faster. All cells, including cancer cells, depend on blood sugar (glucose) for energy. But giving more sugar to cancer cells doesn’t speed their growth. Likewise, depriving cancer cells of sugar doesn’t slow their growth.”
If I had to choose one vegetable side dish with the most health benefits, it would be balsamic peppers and onions. The vegetables with the deepest colors have the most antioxidants so you can imagine what this stunning combination can do for your health. It looks fancy but this is a simple, easy recipe that cooks in just ten minutes and oh, the fabulous taste. The first time I made it, I wanted to eat only these delicious peppers for my whole meal.
In this quick and healthy recipe, I add just a pinch of sugar to enhance the sweetness of the peppers and if I could have found a sweet Vidalia onion, I would have used that, so if you can find a sweet onion, it would make this dish even better. You can even add a jalapeno if you like things hot. This easy recipe is the perfect side dish for chicken or fish, added to a pita sandwich, on top of a steak, or even part of a healthy breakfast.
Here are just some of the reasons why you should try these green, red, orange, and yellow quick balsamic peppers: Brightly colored fruits and vegetables contain high amounts of vitamins, antioxidants and minerals, which keep the immune system strong. Green vegetables are high in vitamin C (good for bones, teeth, muscles, and skin), red vegetables are high in vitamin A (for eye health) and lycopene (supports prostate health), while yellow & orange ones are high in carotenoids (protect the heart, lungs, and eyes).
Overall, these combined colored peppers may help protect against heart disease, cancer, memory loss, macular degeneration, and by boosting your immune system, might even help prevents colds and flu. Wait, there’s more. Onions have antibacterial properties, help the liver eliminate toxins, and may be better for your heart than red wine!
Whew! There’s your proof that a simple recipe like this can help you live longer! Click here for the recipe. – Jenny Jones
Studies have offered evidence that clams, which bear a resemblance to testicles, are actually good for the male sex organs. Research from the Netherlands has suggested that supplementing your diet with folic acid and zinc—both of which are abundant in clams ––can have a significant effect on improving semen quality in men. Clams are high in many other minerals including phosphorus, potassium, copper, magnesium, selenium, and they are especially high in iron. Minerals are important for preserving bone mass, immune system function, and tissue maintenance & repair. So now you know the health benefits of clams… but how do they know that clams are happy?
Hey Jenny, I’m fascinated over the fact you haven’t been sick in decades. Besides eating the right foods..I was wondering if you think using items like hand sanitizers/Clorox wipes are necessary? Also do you take any special precautions if someone around you is ill to avoid catching it? Thanks!
My Response: I can’t remember the last time I had a cold – maybe 25 or 30 years ago, and I’ve never missed a day of work in my life. So yes, I really never get sick. I don’t use any sanitizers or take any special routine precautions. I don’t run from sick people as I know some people do and I sometimes wonder if exposing myself to a variety of germs is what keeps my immune system so strong. However, if I’m around someone who is sick, I probably wouldn’t shake their hand or share a glass but that’s about it. I also believe that a positive attitude helps a lot. If I ever feel like something is coming on, I simply deny it. I decide that I don’t have the time or desire to be sick and I don’t get sick. Some people feel a cold coming on and simply accept they’ll be sick and they are. I hope I’m making sense. But there’s more…
Many years ago my back went out and I was lying on the couch in severe pain on an ice pack. I could barely walk and couldn’t even stand up straight. The phone rang and it was Hollywood Squares asking if I could fill in for someone at the last minute. I jumped off the couch, put my clothing together and headed for studio. We taped five shows that day which involved climbing up and down into the squares and the whole time, my back pain was gone. I couldn’t have taped these shows with a bad back so it had to go away… and it did. Ever since then, I’ve been convinced that it’s possible to deny some illnesses and pain.
Besides eating fairly well (I still have pizza or a gelato once in a while) it may be what I do NOT eat: No fast food at all, no soft drinks at all, no diet drinks at all, and no store-bought cookies or sweets – I make all my own. And I drink a lot of green tea. I hope I didn’t preach here too much but I appreciate your asking and hope this gives you something to think about. Take care.
Long, lean stalks of celery look just like bones—and they’re good for them, too. Celery is a great source of silicon, which is part of the molecular structure that gives bones their strength. Bones are 23 percent sodium, and so is celery. Celery also has blood pressure reducing properties. It contains active phthalides, which relax the muscles of the arteries that regulate blood pressure so the vessels dilate, causing blood pressure to drop. Since it’s low in calories and high in fiber, it’s good to include celery in your diet. I cook with the outer stalks and keep the small, tender, centers in a baggie in the fridge for snacking.
