Are You Indulging in the "Terrible 10"

Americans aren't known for their healthy eating. Watchdog group put together a list of the 10 worst foods and things that affect food that Americans indulge in. Did your behavior make the list?

Let's find out:

1) Coca-Cola
2) McDonald's Double Quarter Pounder with Cheese, Coke, and Fries
3) Salt
4) Feedlot Beef
5) Kellogg's Fruit Loops
6) Jack DeCoster's Egg Farms
7) Powerful Lobbying Groups-finding ways around providing proper nutritional labeling, standards, etc.
8) Ethanol Subsidies-Using corn for gasoline makes corn containing food products more expensive
9) White Flour
10) Vending Machines

Many of these things present opportunities to make poor choices. Take vending machines for example: the majority is filled with sugary soda or candy. Next time, think ahead. If you will be in a position that you might turn to a bag of chips for an afernoon snack, bring an apple instead. Even as far as stopping for fast food. Do the same and plan ahead! Bringing your own lunch to work or buying ingredients for a healthy dinner will help you avoid making that fattening stop along the way. Those options give you something beautiful: Control

Next, cut back on the salt. Americans are too comfortable with shaking on some more of that sodium filled ingredient on to, well, anything. Check food labels to notice how much sodium is in that favorite soup of yours. Being aware of how much you are consuming and how much you're adding might change your mind about adding those few extra sprinkles.

Finally, be wary of dyes added to foods-mostly cereals and candy. These unnatural ways of making food look 'pretty' are bad for you and your kids. Not to mention, these foods are usually packed full of sugar.

Source: cbsnews.com and CPSI

Importance of Dietary Fiber

Fiber is a delicious and natural way to keep you and your body healthy. Not only does it fill you up and give you energy, but it is important for maintaining intestinal health. It also does some other great things like help prevent diseases such as heart disease or diabetes.

There are two types of dietary fiber; soluble and insoluble. Soluble fiber forms a viscous gel while in your intestines. Insoluble fiber acts more like a broom to 'sweep' through your body.

Dietary fiber is great in aiding weight loss. It is found in many nutrient-dense foods such as fruits, vegetables, beans, legumes, and many forms of whole-grains. Fiber fills you up and keeps you fuller longer, which is a great tool to use while trying to lose weight.

Here's a great recipe using legumes that has 16g of fiber per serving!

Three-Bean Chili

Ingredients:

• 3/4 cup each dried cannellini or red kidney beans, black beans and Anasazi beans, picked over and rinsed, soaked overnight, and drained.
• 4 cups water
• 1 bay leaf
• 1 1/2 teaspoons salt
• 2 large green bell peppers, roasted and seeded
• 2 large red or yellow bell peppers, roasted and seeded
• 3 Tablespoons olive oil or canola oil
• 1 yellow onion, chopped
• 4 cloves garlic, minced
• 1 Tablespoon chili powder
• 1 Tablespoon dried oregano
• 2 teaspoons ground cumin
• 1/2 teaspoons red pepper flakes
• 4 tomatoes, peeled and seeded, then diced
• 1/3 cup chopped fresh cilantro (fresh coriander)
• 6 Tablespoons shredded Queso Asadero or Monterey Jack cheese
• 2 green (spring) onions, including tender green tops, thinly sliced

Directions:

In a large saucepan over high heat, combine the beans, water, bay leaf and 1/2 teaspoon of the salt. Bring to a boil. Reduce the heat to low, cover partially and simmer until the beans are tender but still firm, 60 to 70 minutes. Drain and discard the bay leaf.

When the beans are cooked, coarsely chop the roasted bell peppers and set aside. In a large saucepan, heat the oil over medium heat. Add the yellow onion and saute until soft and lightly golden, about 6 minutes. Stir in the garlic, chili powder, oregano, cumin, red pepper flakes and the remaining 1 teaspoon salt. Cook until fragrant, 1 to 2 minutes. Add the bell peppers, cooked beans, tomatoes and cilantro and cook until the tomatoes are heated through, 5 to 6 minutes. Ladle the chili into individual bowls and sprinkle with the cheese and green onions.

Nutritional Analysis (per serving)

Calories 300 Monounsaturated fat 4g

Protein 16g Cholesterol 5mg

Carbohydrate 45g Sodium 486mg

Total fat 8g Fiber 16g

Saturated fat 1 g

Source: Mayoclinic.com

Shingles vacine for you

Shingles vaccination 1-3 people will develop Shingles in their liketime; a condition that can be relatively mild but that can led to a painful condition called post-herpetic neuralgia.

Those at risk are anyone who has had chicken pox, older individuals (50 and older,) a weakened immune system,trauma or stress and if receiving treatment for Cancer or HIV.

Shingles symptoms are pain, a rash (a cluster of clear blisters) on one side of the body, and sometimes an intense itching in affected area.

People 50 years and older should receive a vaccine called Zostavax and reduce their chances of developing this ailment, as it can recur again and again.

Many pharmacies in the area such as Walgrens and Safeway are giving the vaccine. Most insurances are accepted, but it is always a good idea to check with your insurance first.