Which Red Wines Are Good for the Heart?

An occasional glass of red wine is beneficial to your health. The alcohol and antioxidants in red wine are considered healthy for your heart when consumed in moderation. Certain red wines have a higher amount of antioxidants and are potentially a greater heart-health benefit.

Alcohol

Alcohol increases the amount of the good HDL cholesterol levels in your body and lessens the effect of the bad LDL cholesterol and reduces blood clots.

Alcohol can be addictive and can damage the liver and raise blood pressure. Doctors do not encourage anyone to start, or increase, drinking alcoholic beverages for heart health.

Antioxidants

The antioxidants found in red wine called poly phenols protect blood vessel linings.
There are two types of poly phenols found in red wine, flavonoids and non-flavonoids. The non-flavonoids appear to prevent fat from blocking arteries.


Research shows that the non-flavonoid resveratrol may reduce obesity and diabetes, both of which can lead to heart damage. There are other indications that resveratrol minimizes instances of blood clots. Most research has been completed on mice and not on humans. Resveratrol is found in grape skins. Because red wine ferments longer than white, it contains more resveratrol.

Red Wines

The amount of poly phenols in the wine is dependent on the type of grape used in the fermentation process. Wines made with thick-skinned dark grapes such as the tannat and malbec grapes have the highest amounts of poly phenols.

Tannat grapes are grown in the Madiran region of southern France. Malbec grapes are found in the Loire Valley and in Cahors, France.

Wines that contain a large amount of poly phenols and may be considered to have heart-health benefits include: California Cabernet Sauvignon, Zinfandel (old vine), Sangiovese, Aglianico and Nobbiolo.

Eating Foods to Cure a Yeast Infection

Yeast infections are usually caused by fungi or yeasts called candida that are particularly suited to the moist "climate" of the female genitalia. While candida are nearly always present in and around the vagina, sometimes the balance of these organisms can be thrown off kilter---particularly when you have taken antibiotics that kill off "good" bacteria---and the fungi can reproduce quickly, creating itching, burning and discomfort. Following these home cures can help reinstate the body's natural balance. While these cures can help, if the symptoms don't go away, you may need to see your doctor, as the condition could be a more serious infection. Above all, don't be embarrassed or distressed: Most women have had at least one yeast infection in their lives.

Possible Remedies

Cure a yeast infection by trying one or more of the foods described below, including yogurt, cranberries and garlic. Extracts like dong quai also help strengthen the female reproductive system, and chaste berries, juniper berries, ginger and raspberry leaf can have a beneficial effect. As a first line of defense, ingesting foods and natural substances can be preferable to using over-the-counter products like Monistat, douching, or resorting to prescription medications.

Yogurt

Buy and consume yogurt with live bacteria cultures such as Lactobacillus acidophilus. You can also buy capsules of L. acidophilus. These bacteria can prevent and fight yeast infections. As yeast infections often make their way from a woman's intestines to her vagina, it helps to ingest L. acidophilius, as food travels through the intestines.

Cranberry

Drink cranberry juice or swallow a few cranberry pills, available at GNC and many drugstores. It won't hurt to ingest two or three or them at the same time. Cranberry is often used to help clear urinary-tract infections and can help restore the balance of "good" bacteria.

Tea

Make a tea using ingredients like chaste berries, juniper berries, raspberry leaves, ginger or dong quai. These ingredients---all of which you can find at your local health-food store---can be used to help alleviate vaginal discomfort and have helped women affected by painful menstrual cramps.

Water

Drink lots of water. Make sure that you are getting about six to eight 8 oz. glasses each day. Drinking helps to flush toxins out of your body. If you drink soda, coffee, or even too much tea, you may want to cut down on those drinks and consume more water than usual. Water helps maintain healthy kidney and urinary-tract functions, both of which help prevent and fight yeast infections.

How to Make Healthy Homemade Fruit Snacks

Eating sweets can lead to weight problems, tooth decay and even diabetes. Some of us have the discipline to avoid eating foods that are bad for us, but some of us need something sweet from time to time. Fortunately, plenty of healthy but sweet foods can be made at home. So next time, skip the triple-layer chocolate cake and try a delicious homemade fruit snack.

Select the type of fruit that you would like to use for your fruit snacks. Good choices are bananas, peaches, grapes, pears, kiwi and pineapple. The fruit must be fully ripe and unblemished.

Rinse the fruit in lukewarm water. Peel the fruits that need to be peeled, such as bananas, peaches, pears, kiwi and pineapple.

Dip any light-colored fruits in lemon juice to prevent darkening while in the oven. This includes apples, apricots, bananas, peaches, pears and pineapple.


Cut the fruit into quarter-inch slices. Cut smaller fruits, such as grapes, in half. Pears and apples must be cored, and you will need to remove the pits from peaches, cherries and apricots.

Preheat your oven to 150 degrees Fahrenheit. Place the fruit in one layer on a cookie sheet. After the oven has heated up, place the cookie sheet in the oven. Open the oven door a few inches to allow air to circulate.

Check on the fruit and flip with a spatula every hour. Fruit can take anywhere from eight to 24 hours to dry out. If your fruit is taking a very long time and you must leave it unattended, turn the oven down to 100 degrees F. Flip the fruit again as soon as possible to avoid overdrying. When the fruit becomes leather-like, it is done.

Allow the fruit to cool. Fruit snacks are best when consumed immediately but will last for about four days to a week. Store in plastic bags and place in the refrigerator.

Miso Soup & Weight Loss

Miso soup has a wide range of health benefits and can help you lose weight because it only has 25 calories per bowl. With those 25 calories, the soup also has 2 grams of protein. A few ingredients in particular make miso soup a good choice for a healthy diet. However, its high sodium content can be a concern.

B12 Complex

Miso soup contains B12, the best vitamin complex to take for energy-boosting needs. It helps encourage weight loss by speeding up the body's metabolic rate. The two factors are linked: The more energy you have, the more apt you are to exercise, which is essential to losing weight. Vitamin B12 also can prevent depression, which can lead to weight gain.

Protective Fatty Acids

Miso soup has a complex of protective fatty acids that come from natural fats and oils and can help keep weight off. The body can produce most fatty acids it needs, but it can't produce omega 3, which is in miso soup.


Fermented Soybean Paste

Miso soup is made from a thick paste of fermented soybeans, as well as various grains such as barley, rice or wheat. The soybean paste could be fermented anywhere from five days to five years. The longer the fermentation, the darker the substance. However, soybean paste is known for its large sodium content, which does not help weight loss.

Health Benefits of Miso Soup

The fermented soybean paste in miso soup can reduce the risk of breast cancer. The soup also helps balance out the female hormone estrogen, which can cause tumors. It also contains a variety of antioxidants and vitamin E, which is good for the complexion. The wakame seaweed in miso soup helps lower blood pressure and can even combat nicotine addiction. It's also good for boosting your immune system after an illness.

Bottom Line

Miso soup is a great small meal or snack that can encourage weight loss and fight illness. However, if your doctor has advised you to stay away from food with high levels of sodium, miso might not be the best choice for your diet.

How to Steam Frozen Broccoli

Despite being a good source of vitamins A and C, United States farmers didn't grow broccoli commercially until the 1920s. Since then, broccoli has inspired soups, salads and casseroles. Today, broccoli is available raw and frozen, though the later contains higher levels of sodium and slightly less iron than its fresh counterpart. Regardless of its original state, steamed broccoli makes a tender and succulent side-dish for almost any meal.

Microwave Steaming

Pour 1/4 cup of water into the bowl and add 1 pound of broccoli or the size of 1 quart.

Cover the bowl with a sheet of plastic wrap. Secure the plastic to the sides of the bowl so it won't cave-in while steaming.

Microwave the bowl of broccoli for five to eight minutes depending on your machine strength. Uncover the broccoli after three minutes and separate any large frozen clumps with a cooking spoon. Replace the plastic wrap over the bowl and restart the microwave.

Remove the plastic wrap from the bowl while wearing oven mitts. Steam causes severe and painful burns.


Stove-Top

Bring 1 inch of water to a rolling boil in your pot. Keep the lid tightly closed to expedite the boiling process.

Lower the steaming basket into the bottom of the pot while wearing oven mitts to avoid burning yourself. Place the frozen broccoli on top of the steaming basket.

Reduce the stove temperature to medium or low and secure the lid on top. Steam the broccoli for three minutes and separate the frozen clumps with a cooking spoon. Replace the lid and continue steaming until the broccoli feels tender.

Eat More Veggies With These Recipes

Sadly, incorporating more greens into your diet is not quite as easy (or fun) as amping up your daily chocolate intake. Luckily, it’s still possible to enjoy all the stuff you already like (that includes you, brownie!) while adding to the recommended daily serving of vegetables.

1. Cauliflower Pizza Crust

Sure, you can pile vegetables onto the dough of your choice and give yourself a high-five; but eliminating the processed carb and swapping it for cauliflower? Now you’re talking.

2. Vegetarian Enchilada

There’s no need to feel guilty about eating this hot, melt-y goodness. Instead of the usual meat that fills up this dish, it’s righteously replaced by sweet potatoes and black beans (or any vegetables you have a propensity for). To make it a complete veggie lover’s dish, opt for soy-based cheese to sprinkle on top.

3. Spaghetti Squash Pasta

Got a fork? Good, because that’s literally the only tool you need to make this faux pasta. Simply roast a spaghetti squash (yes, that’s its name) and shred it with your trusty utensil. Top with our roasted garlic pasta sauce and you’ve got yourself a seriously well-balanced dinner.

4. Kale Fried Rice

Let's play the word association game with fried rice. We’re betting your first choice would be pork (pineapple, a close second). Kale? Not likely. Try this once, though, and you’ll be fixing up a batch of these whenever you have a hankering for a little fried rice action that packs a nutritious punch.

5. Veggie Ramen

Even ramen can get a healthy makeover with the addition of fresh vegetables like broccoli, spinach and bok choy. Miso paste gives loads of unctuous umami flavor, so you can enjoy comfort in a bowl and feel good about it from the inside out. Want more ideas on how to win with ramen? Find out how our resident food expert, Mary Dacuma, decks hers out.

6. Flourless Fudge Brownies

We told you there was dessert involved! This amazing recipe is so easy and—dare we say it?—healthy. The addition of coffee brings out depth and helps you mentally block out the fact that these are made of black beans.

7. Low-Carb Breakfast Burrito

Collard green is bringing its “A” game to the breakfast scene in an unexpected way. Enjoy a low-carb burrito packed with nutrients by wrapping up scrambled eggs, avocado, black beans, and cheese in this hearty leaf.

8. Morning Glory Muffins

Just because you’re always on the go doesn’t mean you have to resort to chocolate chip muffins. These are made with good-for-you carrots, apples, and walnuts so even if you’re having a frazzled morning, you can grab one for the road and fuel yourself without physically crashing an hour later.


9. Omega-3 Omelete

If you’ve denigrated this quintessential breakfast dish to cheesy concoctions loaded with cubes of processed ham, it’s time to graduate to this wholesome version with mushrooms, spinach, and hemp seeds.

10. Old-Fashioned Carrot Cake

We know, this one is a bit of a cheat but carrot cake is hands down, the best dessert to justify an indulgence. And indulgence this is. Sprinkle some chopped walnuts over the cream cheese frosting and your cravings are instantly rationalized--in case the "It's calling my name" rationale isn't cutting it.

11. Broccoli Rice Casserole

Eating comfort food need not equate with heavy dishes filled with artificial ingredients you’ll regret eating the next day. This casserole dish is filled with fresh broccoli and once you get a whiff of it coming out of the oven, you’ll never resort to eating store-bought again.

12. Zucchini Bread

If you love banana loaf bread, get ready to be converted into a zucchini fanatic. It has an incredibly moist center and our version is a cinch to make. So really, there’s no excuse for not getting enough of this vegetable.

13. Moroccan Cauliflower With Couscous

Who says steaks have to consist of red meat? Take a thick slice of the humble cauliflower, season it with cumin, coriander and cinnamon and place it over a bed of couscous for a Moroccan-inspired fare.

14. Kale and Sausage Galette

We hear you. Just because you want to eat more vegetables does not mean you want to give up meat. The pork sausage in this rustic French dish brings a ton of flavor, perfectly accompanied by warm kale leaves.

15. Spinach Quiche

Who knew spinach could be so decadent? A buttery shell and creamy filling makes a wonderful dish that makes you forget just how much of this vegetable you’re eating.

How to Make Smoothies

Smoothies are terrific because they contain refreshing ingredients and are very easy to make. It's a blended beverage that can be enjoyed any time of day. Whether you're looking for a nutritious treat, a healthy breakfast or a post-workout recovery shake, these recipes will help you satisfy any smoothie craving.

For an Antioxidant Blast

This smoothie recipe packs a refreshing blast of antioxidants and nutrients. Made with berries, matcha powder and beets, it delivers a significant dose of vitamins and minerals that will naturally rejuvenate and strengthen your body. Try this smoothie for when you need to give your system an immunity boost.

For All-Around Good Health

All you need are fresh fruit, non-dairy milk and spinach to put together a healthy smoothie. It’s a simple treat you can enjoy for breakfast, as a snack, or after a good workout.


For a Lean, Green Breakfast

Don’t let the appearance of this green breakfast smoothie fool you -- it is a lean, green, detox machine. In just one glass, it delivers a surprising amount of nutritional benefits that’ll get you through the day. To make this smoothie even sweeter, add half a slice of a banana.

For Clear Skin

The ingredients in this tropical smoothie not only taste great, but can contribute to healthy, glowing skin. Each ingredient contains many skin-firming and hydrating properties, leaving you with a rejuvenated complexion. Enjoy this smoothie fresh to experience maximum health benefits.

For Detoxing

Replenish your body with a detoxifying smoothie. This smoothie recipe is filled with nutritious ingredients such as ginger, coconut water and leafy greens that help cleanse your system and revitalize your body. This detoxifying smoothie supplies your body with plenty of nutrients and anti-inflammatory qualities.

For Low-Sugar Sweetness

This peaches and cream smoothie is simple and sweet. All it takes is a ripe peach, plain yogurt, cinnamon and vanilla extract to create this creamy concoction. This is a wholesome smoothie to enjoy for breakfast or as a tasty snack.

For Kids

Kids love a good chocolate smoothie, and this one is no exception. It’s packed with protein, chocolate, almond butter and bananas that make for a rich and creamy treat. These homemade protein shakes will be sure to please children and anyone with a big sweet tooth.

For a Dessert-Alternative

For a delicious and drinkable dessert, serve up a batch of this coconut cream pie smoothie. The smoothie is made from simple ingredients such as bananas, coconut milk, graham crackers and honey, which truly make this a unique and refreshing smoothie. Freeze the bananas prior to blending to ensure the smoothie maintains a creamy texture.

For Super Food Fans

Add any of these 11 foods to supercharge your smoothie, from acai to chia seeds. The ladies at LEAF.tv share their top picks of powerful ingredients that will give a nutritional boost to any of your favorite smoothie recipes.

Are Olives Healthy to Eat?

Olives entice their consumers with their variety of colors that range from green to purple to black. They can be eaten in salads, on pizza or even by themselves as a snack. The majority of an olive is composed of fat, which leaves some to wonder whether they truly are healthy to eat. However, the type of fat in olives is actually healthy for you. Olives also pack in other beneficial nutrients that help the body's defense against chronic illnesses and even cancers

The Facts

Olives are a type of fruit that are made up of 75 percent monounsaturated fat, also known as oleic acid. However, this type of fat is healthy for you in moderate doses, as it helps to protect the body from various diseases and illnesses. Olives are also a source of lutein, beta-carotene (Reference 2), copper, fiber, iron and vitamin E. Approximately 154 calories are in one cup of olives.

Anti-Inflammatory Benefits

Vitamin E in olives can alleviate symptoms of menopause, such as hot flashes. The frequency of hot flashes may also be reduced. Monounsaturated fats, polyphenols and vitamin E in olives help to protect the body from severe flare-ups of asthma, rheumatoid arthritis and osteoarthritis. The symptoms of asthma are originally caused by inflammation of the lungs, while osteoporosis is attributed to bone loss and inflammation in the joints.

Free Radicals

Free radicals damage cells in the body, which can lead to chronic illnesses. Olives protect your cells against free radicals with the combination of vitamin E and monounsaturated fats. Vitamin E naturally neutralizes fat-soluble free radicals and combines with monounsaturated fats to ensure that healthy cells produce energy as they are supposed to do. When cells no longer produce energy as a result of free radical interference, they die and can even turn cancerous.

Colon Cancer

Olives help to neutralize free radicals in the cells of the colon that can otherwise turn into cancer cells. This is due to the fact that consuming monounsaturated fats and vitamin E has been shown to lower the risk of colon cancer, according to the World's Healthiest Foods website.

Heart Disease

The natural nutrition of olives helps to prevent stroke and heart attacks. This is accomplished by an olive's ability to protect the arteries against the effects of free radicals. Such free radicals aid in the build up of cholesterol and cause blood-vessel damage that can lead to heart disease.

Other Benefits

According to the Genius Cook website, olives also contain lutein, which improves your eyesight and may fight against premature aging of your skin. Also, beta-carotene in olives may help protect you from lung tumors, if you smoke, as well as help maintain your skin and teeth.

Recipes for a No White Flour Diet

Cutting white flour out of your diet completely can seem like an overwhelming task. White flour is an ingredient in many commonly eaten foods and is sometimes even found in breads and other products labeled as whole wheat. Having recipes on hand that do not contain white flour will help you to stay on track with this diet and avoid hunger and diet boredom, which could lead to breaking the diet.

Substitutions

Replace white flour with a combination of whole grain flours. As a general rule, half of the white flour in any recipe can be replaced with whole wheat flour. The rest of the white flour can be replaced with almond flour, soy flour, ground old-fashioned oats or ground flax seeds. Your local health food store probably carries several white flour replacements. Experimentation is important when learning to bake without using white flour; sometimes the best recipes are discovered by accident. The recipes below will get you started on your no-white-flour diet.

Pancakes

This is a simple recipe to create a batch of pancakes without flour. The oats can be ground in a food processor or a blender until they have the texture of a coarse flour. Mix the following ingredients in a large bowl and bake the batter by 1/4-cup portions on a hot griddle. This recipe makes approximately 20 5-inch pancakes. Pancake ingredients: 3 medium soft bananas, 1/2 cup milk, 1/2 tsp. vanilla extract, 1 cup oats ground into flour, 1/4 cup old-fashioned oats, 1/2 cup whole wheat flour, 2 tsp. baking powder and 1 egg.

Bread

Breads made with only whole wheat flour are often coarse and dry. One alternative is to make bread using cold milled flax seeds. Make sure to buy the cold milled variety rather than regular flax seeds, as the milled seeds will be ground up and ready to use in recipes. Flax seeds are a good source of dietary fiber containing 4 g per serving, and each slice of this bread contains one full serving of flax seeds. Mix the ingredients in a big bowl and pour the batter into a greased loaf pan. The bread will bake in 40 to 45 minutes in a 350-degree F oven. Cut the bread into 16 slices. Flax bread ingredients: 2 cups cold milled flax seeds, 1 tbsp. baking powder, 3 eggs, 1/4 cup olive oil, 1/2 cup water.

Cookies

Peanut butter cookies can be created using only ground oats in place of the flour. Mix the cookie dough in a large bowl and then drop tablespoons of batter onto a greased baking sheet. Use a fork to press the cookies down and bake them for 15 minutes in a 350-degree F oven. Add 2 to 3 tbsp. unsweetened cocoa to the batter for chocolate peanut butter cookies, or drizzle melted dark chocolate over the baked cookies. This recipe makes approximately 24 cookies. Peanut butter cookie ingredients: 6 tbsp. softened butter, 1/2 cup natural peanut butter, 1/4 cup brown sugar, 1/4 cup white sugar or granulated sugar substitute, 1 egg, 1 tsp. vanilla, 1 1/4 cups ground oats, 1/4 teaspoon baking powder.

Vegan Potato Recipes

Low-carbohydrate and low-calorie diets often malign the misunderstood potato. But these humble tubers are actually rich in nutrients such as vitamin C and potassium, and high in fiber with the skin. Vegan potato recipes let you sidestep rich, high-fat preparations such as deep frying, which helped earn potatoes their bad name. Without cream and butter, the potato's flavor shines, especially when you use tasty varieties with appealing textures, such as Yellow Finns and butterballs.

Potted Pies

Potatoes work well in vegan main course oven dishes such as pot pies. They make up part of a filling that can also include mixed seasonal vegetables and a protein such as beans, tofu or seitan. Make a vegan shepherd's pie with a top layer of mashed potatoes and a bottom layer of lentils and roasted vegetables. Instead of butter in the mashed potatoes, use a creamy potato variety such as a butterball, and season it with enough salt and pepper to make it flavorful.

Substantial Soups

It can be challenging to thicken vegan soups without the aid of cream or a butter-based roux, but potatoes stand in well, breaking down as they cook and making the broth more substantial. Bite-size potato pieces start to break down after cooking in water or stock on low heat for about 15 minutes. They continue to thicken soup during the next half hour; after an hour, they integrate almost entirely with the broth.

Summer Salads

A wealth of vegan potato salad recipes range from versions that marinate the potatoes rather than tossing them with mayonnaise, to creamier versions using vegan mayo alternatives. You can purchase vegan mayo options made with everything from soy to grapeseed oil, or you can make your own by processing silken tofu, olive oil, lemon juice and salt until smooth. Mix the sauce with cooked potatoes, and add pickles, chives and fresh or dried dill.

Roasted Roots

Roasted potatoes have a chewy exterior and a creamy center, and you don't have to adapt the recipe to make it vegan. Parboil bite-size pieces of potatoes in boiling water for a minute and then drain them. Let most of the steam evaporate, then toss them with olive oil, salt and pepper, and fresh or dried herbs. Roast the potatoes in a hot oven until they brown. Alternately, toss and roast the parboiled potatoes with other root vegetables such as yams, beets and onions for a colorful mixed-vegetable dish.

How to Mix Your Own Breakfast Health Shakes

Start your day with a freshly made breakfast health shake for a quick, easy, nutritious meal. Of course, you also want something that tastes good. You can purchase ready-made shakes, but making your own gives you control over how the shake tastes and just how healthy it is for you. Select your favorite ingredients to make a shake you'll love. Customize the ingredients to meet your nutritional needs, as well.

Pour 8 oz. of skim milk into your blender. Use more or less skim milk if you want a bigger shake or a smaller shake. Use 2 percent milk or whole milk if you prefer. If you have lactose intolerance or prefer not to consume dairy products, use soy milk or almond milk.

Add one serving of protein powder to your blender. Choose whatever flavor you prefer. Vanilla protein powder works well with lots of other ingredients but chocolate is a popular flavor, too. Look for a protein powder that is low in sugar.

Add any other ingredient you like to provide flavor (other than the fresh or frozen fruit; you will add that in a moment). For additional flavor, consider ingredients such as a spoonful of instant coffee (decaffeinated if preferred), sugar-free flavored syrups (the kind found in the coffee aisle of most grocery stores), extracts such as vanilla or almond, a spoonful of peanut butter or a spoonful of sugar-free dry pudding mix.

Put the lid on your blender and blend your shake for 1 minute.

Add fresh or frozen fruit to your blender. Frozen fruit will create a frosty shake that resembles a milk shake. Fresh fruit will produce a breakfast shake that resembles a smoothie. Add as much fruit as you like, keeping in mind that the more fruit you add, the thicker your shake will become.

Put the lid on your blender and blend your shake for 1 to 3 minutes, until relatively smooth.

How to Make Food Delicious Without Salt

Many people don't realize that the food they eat already has most of the average 4.3 grams of salt they need for the day, or that on average we are taking in more than double that amount. To cut your salt intake, use options on your food that boost the taste without the potential harm of salt.

Use oils such as natural olive oil to add flavor to your cooked dishes and salads. Olive oil and other healthful oils such as sesame oil naturally add a robust flavor when used to cook meats or vegetables or in salad dressings. Butter also has a distinctive taste. If you are limiting sodium, look for unsalted or sweet butter.

Use fresh lemon juice or vinegar to wake up the taste buds and add flavor to low-salt dishes. Lemon juice or vinegar can be used in marinades, sauces and salad dressings, or can be added to vegetables after cooking. Be sure to read flavored vinegar labels to be sure the product is low-sodium.

Use black pepper as a primary seasoning in low-salt cooking. In recipes calling for both salt and pepper, try eliminating the salt and doubling the pepper. You might want to increase pepper incrementally to be sure it won't cause sneezing, but usually doubling the pepper gives a good result. Try freshly ground black pepper if you have a pepper grinder.

Use dried chili and cayenne peppers to add taste but keep sodium low. Experiment to find the amount that is suitable to your family's preference. Chili and red pepper, whether ground or flaked, will give added taste to meats and sauces.

Use onion and garlic generously. You can choose between fresh and dried or ground varieties. Again, tailor the amount used to your family's tastes, but onion and garlic will make food much more delicious without salt. In addition to meats, vegetables and salads, use these delicious bulbs in potato, rice and pasta dishes.

Purchase a variety of salt-free seasonings to make your meals delicious. There are different types for different uses and tastes. These are great for general cooking and especially useful to make eggs and egg dishes taste good without salt. They can be expensive, but sometimes you can find sales, coupon offers and store brands to save.

Read the labels on any prepared sauces and condiments you buy to determine their sodium content. Many are high in salt. In some cases, low-sodium alternatives are available, but you have to look for them.

Season your meats, sauces, salads, and vegetables with fresh or dried herbs specially chosen for each dish. Take your clue from published recipes and traditional cuisines. Use basil and oregano for Italian dishes or thyme and bay leaf in French dishes. When you are using a recipe and want to make it low-salt, try increasing the amount of herbs or other seasonings called for while you leave out the salt. If you increase other taste-enhancing ingredients, you can cook low-sodium. In fact, you can make delicious food without adding any salt at all.

Gourmet Healthy Wraps

At the end of the day, a wrap is fundamentally a sandwich, but it's a sandwich with a difference. The flatbreads they're rolled in lend themselves to a wide range of ingredients -- unlike sandwich breads -- so it's relatively simple to prepare gluten-free or low-carb versions or to select one that's turbocharged with vegetables or fiber. Even better, the fully enclosed format of a wrap makes it possible to use fillings that would be messy or impossible in a conventional sandwich.

Some Basic Options

Soft flour tortillas and their kin come in a broad range of variations, from commercial supermarket versions loaded with preservatives, to organic, artisanal offerings at the farmer's market. For healthful wraps, choose brands with lots of fiber but relatively low levels of sodium and fat. Spinach and tomato versions bring color and a few extra nutrients to the table or opt for whole-grain wrappers instead. They range in diameter from 5 or 6 inches up to restaurant-sized 13- to 15-inch rounds.

A Basic Flour Tortilla

For the freshest and best-tasting wraps, make your own tortillas. Use any combination of white, wheat or multigrain flours that appeal to you. Incorporate shortening or oil into the flour in a mixing bowl, or, better yet, your food processor. Pour boiling water into the machine as it's running, until the flour comes together in a soft mass. Divide the dough into individual balls and roll them as thinly as you can manage with a rolling pin; then cook them on each side in a cast-iron pan.

Alternative Flour Versions

Gluten-free or low-carb flour tortillas are made in much the same way, although the dough will feel rather different. Use your favorite commercial or homemade flour mix, which -- for gluten-free versions -- should include xanthan gum or a similar gelling agent to simulate the flex you'd otherwise get from gluten. These are usually sticky doughs, so they're easiest to roll between sheets of well-floured, heavy-duty plastic film.

Fun With Fillings

Part of the fun with wraps is that you can use filings that would be wildly inappropriate in a conventional sandwich. For example, you can make a classic Greek salad with the cucumbers, tomatoes and onions diced to 1/4 inch and mound the salad ingredients into a wrap lined with a leaf of romaine lettuce. The lettuce prevents your dressing from soaking through the outer wrapper, and the fresh vegetables make a light, crisp meal.

Filling Falafel

Falafel -- Middle Eastern fritters made of chickpeas or fava beans -- are a satisfyingly substantial vegetarian option. They're traditionally served in a split pita, but a wrap is equally good. Line up the falafel, moisten them with plain yogurt or tzatziki, and garnish them with chopped tomato and mild onion before rolling them. For a less-traditional take, spread the wrap with hummus or baba ganoush for added flavor and nutrition.

Lean Protein

For more conventional wraps, select lean protein options such as chicken breast, pork tenderloin or grilled fish as the centerpiece. Spread the flatbread with light options such as low-fat cream cheese, pureed roasted peppers or -- with chicken or turkey -- cranberry sauce; then add your meat, lettuce or other green vegetables.

Finger-Friendly

For a variation on the theme that's easier to eat in small, polite bites, spread the wrap from edge to edge with cream cheese. Layer in lettuce and low-sodium deli meats, along with your favorite condiments. Instead of the typical burrito-style wrap, roll the tortilla into a tight cigar shape held together by the cream cheese. Slice the cylinder into portions 1/2 inch thick, creating comfortably small, sushi-sized rounds.

A "Wrappetizer"

Wraps don't necessarily have to be full-meal sized, either. Line a small 5- or 6-inch tortilla with cream cheese and cold-smoked salmon; then add a strip of sliced cucumber and a few capers down the middle. Cut the finished wrap into two appetizer-sized halves. Alternatively, use thinly shaved dry-cured ham with poached asparagus and a good Dijon mustard.

Wrapped in Rice

For a completely different take on wraps, make Thai- or Vietnamese-style "summer rolls" in rice wrappers. Soak the wrapper in warm water until it's just pliable; then lay it on a clean kitchen towel. First line the wrapper with lettuce; then add your choice of shredded vegetables, cooked noodles, chopped herbs and lean protein such as chicken or poached shrimp. Cut the rolls in half, crosswise, and serve them with your favorite spicy dipping sauce.

How to Make a Detox Smoothie

Whether you've overindulged during the holiday season, ate and drank just a little too much on vacation, or you want to start a healthy new diet, drinking detox smoothies is a great way to jump start a deep cleanse. Detox foods help remove toxins from the system and revitalize your body’s cells. Blending together fresh fruits and vegetables packed with healthful vitamins helps re-set our digestive system and replenish our supply of nutrients.

Foods that contain detox characteristics include berries, dark leafy greens, root vegetables, citrus fruit, chilies, pomegranates, red cabbage, whole grains, and green tea.

Step 1: Gather Your Smoothie Ingredients

Making a detox smoothie is simple. Include ingredients that are hydrating, have anti-inflammatory qualities, contain a great deal of vitamins and minerals, and taste great in combination with one another.

Step 2: Add Ingredients to a Blender

Blending together spinach, pineapple, coconut water, fresh lemon juice, cayenne pepper, and ginger results in a vibrant superfood smoothie. This delicious tropical combination of flavors comes out tasting sweet and zesty with a little bite from the cayenne and ginger, and the texture turns out smooth and frothy.

Step 3: Blend Until Smooth

Blend until smooth, pour into a glass, and enjoy your healthful beverage!

How to Make Your Own Lean Cuisine

Create your own homemade meals, similar to Lean Cuisine, by adhering to the U.S. Department of Agriculture (USDA) recommended daily serving for each food group on the food pyramid. Use low-fat recipes to make preportioned, ready-to-eat meals within the 200- to 400-calorie range, like Lean Cuisine, for breakfast, lunch and dinner. You can cook large amounts of homemade meals at a time to portion, freeze and eat throughout the week, reducing daily cooking time.

Browse the frozen food section at your grocery store to find Lean Cuisine meals that you desire. Write down the main ingredients, serving amounts and calories contained in each meal so you can replicate with a homemade version.

Purchase lean proteins such as lean meat, fish, chicken and beans. Buy grains including rice, bread, pasta and cereal. Add fruits and vegetables and dairy products including eggs, cheese, milk and yogurt to your cart. Choose oils and seasonings low in saturated fats and sodium such as olive oil, safflower oil, pepper and lemon.

Create recipes by adhering to the USDA daily recommended amount of servings and by using Lean Cuisine-inspired meals as guides. Ideas include thin-crust personal pizzas, pita sandwiches and pasta or rice topped with chicken or steak and vegetables. Daily serving recommendations include three to five servings of vegetables, two to four servings of fruit, two to three servings of meat and beans, six servings of grains, two to three servings of dairy and limited use of fats and oils.

Use a measuring cup to portion out 2- to 3-oz. servings of grains including cereal, waffles, pancakes or bread for breakfast meals. Measure a 3 cup cumulative portion of dairy that can include milk, yogurt and butter. Add 1/2 cup to 1 cup of fruit. Reserve 1 cup or two ½-cup portions of fruit to eat as snacks throughout the day.

Cook your lunch and dinner meal ingredients in low-fat oils and seasonings, not exceeding 6 tbsp. of oil per day. Weigh meat and beans on a scale to calculate 2-oz. servings. Add two 2-oz. servings per dinner meal or add a 2-oz portion per lunch meal and a 2-oz. portion per dinner meal, depending on what you decide to eat throughout the course of the day.

Add 1 1/2 cups of cooked or raw vegetables per lunch and per dinner meal. Add 1 to 2 oz. of a grain such as rice, couscous, pasta or bread per lunch and per dinner meal.

Place the measured-out portions of each breakfast, lunch and dinner meal into a container. Seal the lid on the container. Write the number of ounces of each food group contained in each meal on a label.

Affix the label to the container. This helps you calculate the number of calories consumed per meal and in total each day. Labeling also assists you in mixing and matching meals so you intake the USDA daily recommended number of servings per food group.

Place the containers of your homemade Lean Cuisine-style meals in your freezer until you are ready to eat them.

What Happens If You Eat Too Many Lychees?

On the rare occasions they appear on grocery store shelves in North America, lychees will catch the eye with their rosy-hued rinds. Dig into the peel with your fingernail, and you'll find a mildly sweet, succulent flesh that's delicious on its own, but can be paired with a variety of other foods from sweet to savory. Fat-, cholesterol- and sodium-free, and a rich source of vitamin C, this is a food to stock up on. But don't overdo it; although lychees are healthy, eating too many can cause weight gain and other problems.

Weight Gain

Any time your calorie intake exceeds your calorie expenditure, you're going to gain weight, although it may not be noticeable. If you do this for an extended period of time, you could gain quite a bit of weight. Lychees are fairly low in calories with 125 per 1-cup serving; however, if you're eating an excessive amount, say, 3 cups of the fruit in a day, you could be eating an extra 375 calories just from the fruit. If you're eating this amount every day in addition to your regular diet, you could gain about three-quarters of a pound every week, since 3,500 calories equals 1 pound of fat.

High in Carbs

Lychees are high in carbohydrates, especially sugar. A 1-cup serving of lychees has almost 30 grams of sugar. For comparison, apples have 13 grams of sugar per cup, apricots have 9 and blueberries have 7 grams per 1-cup serving. The sugars in fruit aren't anything to worry about if you eat fruit in moderation; however, if you eat excessive amounts of lychees, you could be getting too much sugar. Although there are no limits set on how much sugar you should have from natural sources, the Institute of Medicine recommends that adults should get no more than 65 percent of their calories from carbohydrates. Since lychees contain no protein and very little fat, getting a significant portion of your calories from the fruit may mean you're eating too high a percentage of carbs.

Missing Out on Other Important Nutrients

If you eat a lot of lychees, you might not have room for other important foods in your diet, such as lean protein, dairy, whole-grains and vegetables and other fruits, which all provide important nutrients you need to stay healthy. For example, lychees contain no protein, which you need for muscle growth and maintenance. They're also low in calcium, which you need to for strong bones and teeth. Lychees also supply very few fatty acids, which support heart health. The USDA recommends women eat 1 1/2 to 2 cups of fruits each day and men eat 2 cups per day.

Canned Lychees

Depending on where you live, you might not have access to fresh lychees. Canned lychees often contain added sugar, which in excess can be detrimental to your waistline and your health. A serving of canned lychees contains 27 grams of sugar, but not all of that is naturally occurring sugar. If you're eating too many canned lychees you could be surpassing the limit for added sugars recommended by the American Heart Association, which is 100 calories for women and 150 calories for men.

How to Mix Lime or Lemon with a Milk and Yogurt Diet

A milk and yogurt diet involves incorporating low-fat dairy products into your diet. It means getting the advantages and nutrition from the calcium in dairy products without the high carbohydrates, calories and fat that is associated with gaining weight. Introducing other healthy elements into your diet, such as lime and lemon, can help you get more of your daily recommended intake of fruit and vitamin C without incurring a lot of calories and fat. It's also nice to change up the flavor of the foods you are eating so you don't become bored and tempted to eat foods that are not a part of your diet.

Cut a lemon or lime in half, and squeeze the juice into a cup. Pour your preferred amount into a cup of green tea with a little bit of non-fat milk or soy milk. This will give you the benefit of adding lime or lemon to a hot drink with a dairy product while still maintaining your diet. Stay away from full-fat or 2 percent milk, and avoid using sugar if possible. You can also buy lemon or lime juice if you prefer that to squeezing the fruit. Be sure to add cold milk to the tea instead of warm milk or mixing it with the lemon could cause it to curdle.

Peel a lemon or lime with a fruit peeler or knife, and discard the skin and seeds. Cut up the remaining fruit and add it to a low-fat, low-carb plain yogurt to give it some zest. Lemon and lime add just the right amount of flavor to plain yogurt. By adding fruit you don't need to buy flavored yogurt, which often contains additives and sugar.

Add slices of peeled and sliced lemon or lime to your cereal and milk. Make sure you portion your cereal so you aren't going over the recommended amount. Cereals with high fiber and grains are better for your body than sugary cereals. Adding lemon or lime to your cereal and milk will provide flavor and sweet taste to an otherwise bland cereal.

Wash and cut up lettuce, peppers, onions and slices of lemon or lime. Add a small bit of yogurt to your salad as a salad dressing. This will provide a filling and tasty lunch or meal that is healthy and incorporates lime and lemon with a dairy diet.

Quick Lunch Ideas on the Zone Diet

The Zone Diet is a balanced, low-calorie weight management program that instructs followers to divide each meal into three parts: 40 percent carbohydrates, 30 percent fat and 30 percent protein. To make it easier for dieters to plan meals, Zone Diet developer, Barry Sears, created block charts listing the best choices for each category of food and their portion sizes. For a typical Zone Diet lunch, women should choose three blocks of protein, three of fat and three of carbohydrates. Men are advised to have four of each. Depending on your gender and level of physical activity, you may need more or less food at lunchtime. Talk to your doctor or a nutritionist if you're concerned about your diet.

Grilled Poultry or Steak Salad

If you have cold grilled chicken breast, lean steak or fish leftover from dinner the night before, use it to put together a quick Zone Diet salad. For a three-block meal, top mixed greens with chopped fresh vegetables such as tomatoes, cucumbers and bell peppers, your choice of cooked beans and the cooked meat, poultry or fish. For the fat, mix a homemade dressing prepared from extra-virgin olive oil and vinegar. You can turn this lunch into a four-block meal by increasing the amount of each component. For instance, use four ounces of grilled poultry instead of three.

Cold Cuts, Cheese, Fruit and Nuts

On days when you're pressed for time, a simple lunch consisting of cold cuts, cubes of cheese, fresh fruit and a handful of nuts can keep you nourished while fulfilling all of the Zone Diet meal requirements. For the cold cuts, choose turkey or chicken breast whenever possible, because they contain less saturated fat than meats such as deli-style ham. Use low-fat cheese or skim milk mozzarella. The nuts supply your meal's required fat blocks, though if you're allergic to nuts, you can substitute them with fresh olives.

Sandwiches

You don't have to give up sandwiches on the Zone Diet, though you'll need to be careful that they adhere to the plan's block guidelines. For a quick four-block sandwich lunch, layer thinly sliced deli meat and cheese on two slices of whole-grain bread that you've spread with mashed avocado instead of mayonnaise. Make it a three-block lunch by using less meat and avocado. For a tuna sandwich, use light mayonnaise to keep your saturated fat intake low. By using only one slice of bread, you can fulfill the remainder of your required carbohydrate blocks with fresh fruit, for example, an apple.

Quesadilla

Prepare a meat-free quesadilla for a quick Zone Diet lunch at home. For a single serving, use one corn tortilla, low-fat Monterey Jack or cheddar cheese, or a combination of both, and cooked beans such as black or pinto beans. Serve the quesadilla with guacamole to fulfill your fat requirement and fresh fruit to round out your carbohydrate blocks. Top it with fresh salsa and chopped peppers, if desired. To alter the quesadilla for three or four blocks, alter the amount of cheese, fruit or guacamole as needed.

How to Do an Avocado Diet

Just half of a Florida avocado has over 15 grams of fat, so you might think that this fruit should be avoided at all costs when you're trying to lose weight. In fact, the opposite is true. Avocados may aid weight loss because they can help you feel more satisfied after meals so you're less prone to snacking. Avocados are still high in calories, however, so eat them in moderation as part of a healthy, reduced-calorie diet.

Avocado Diet Details

A diet that focuses on a single food is usually a bad idea. Grapefruit, potato, banana -- these are all healthy foods in moderation, but they should not be the only food you eat in a day. Rich in heart-healthy monounsaturated fatty acids, fiber, potassium and vitamin E, avocados are also healthy for you -- in moderation. They are high in calories, with one-half a Florida avocado providing 182 calories. If you eat too many of them, you may end up gaining, instead of losing, weight. Also, if you eat only avocados for a period of time, you will miss out on other important nutrients such as calcium and vitamins A and D.

Avocados Won't Cause Weight Gain

Avocados get a bad rap when it comes to weight loss. A study published in "Nutrition" in January 2005 sought to dispel that myth. Researchers divided 61 overweight volunteers into two groups and put them on identical calorie-restricted diets. The only difference was that one group substituted 200 grams of avocado, with 30 grams of fat, for 30 grams of other mixed dietary fats such as oil and margarine. At the end of six weeks, both groups showed significant weight loss, and the group that ate avocado lost just as much weight as the group that didn't.

Avocados May Aid Weight Loss

Another study published in "Nutrition Journal" in November 2013 found that people who eat avocado regularly may find it easier to manage their weight. Participants were given one-half of a Hass avocado with their lunch meal, either as part of a standard test meal or in addition to it. The control group did not eat avocado. The results showed that people who ate avocado in addition to their meal reported significantly increased satisfaction and a decreased desire to eat compared to the avocado-inclusive and nonavocado groups.

Fitting the Fruit Into a Healthy Weight-Loss Diet

A healthy weight-loss diet includes all the food groups but fewer calories. To lose a pound a week, you need to cut about 500 calories from your diet each day. Focus on eating nonstarchy vegetables, lean proteins, whole grains and low-fat dairy. Substitute avocado for less healthy foods in your diet such as snack foods, sweets and sugary beverages. Top a salad with avocado slices, or make an omelet with avocado and spinach for your morning meal. If you're tempted to reach for fattening snack foods, slice up an avocado instead.

How to Lose Weight Drinking Smoothies

Despite the endless cycle of weight-loss fads, the original recipe for good health and shedding excess weight remains the same: Eat well and exercise regularly. If smoothies are a part of your weight-loss regimen, make sure they are as healthy as possible, tailor the rest of your diet so smoothies are not simply piling on additional calories and continue to exercise regularly.

Know What's in Your Smoothie

Going to a smoothie shop and grabbing a smoothie could do you more harm than good if you don't check what's inside the beverage. Commercial smoothies often contain high-fat milk or ice cream and a lot of added sugar. The calorie content of these smoothies can be in the high hundreds, not to mention the portion sizes are usually double or triple an appropriate serving size. The best solution is to buy a smoothie where you can see all the ingredients upfront. Alternatively, you can make it yourself.

Curb Your Regular Diet

If you're drinking smoothies between complete meals, limit the calorie content to snack proportions. The National Institutes of Health recommends snacks be about 100 calories. Women age 14 to 50 who are somewhat active should consume about 2,000 calories per day. Men in the same category should eat approximately 2,400 to 2,800 calories per day. People who are trying to lose weight should lower their overall caloric intake rather than simply packing on more calories from smoothies. Always consult a health professional before considering a meal-replacement diet.

Create a Balance

Just drinking a smoothie won't help you lose weight; you still have to change your lifestyle. Consider drinking a healthy smoothie early in the morning to rev up your metabolism, and ensure you eat less throughout the day. Remember to exercise because to lose weight, you must expend more calories than you take in. In an update by the American College of Sports Medicine and the American Heart Association published in a 2007 edition of "Medicine and Science in Sports and Exercise," researchers recommended 30 minutes of moderate-intensity endurance exercise five days a week for weight maintenance. This applies to people age 18 to 65. The updated recommendations note that exceeding minimum exercise recommendations is your best bet for losing weight.

Best Smoothie Ingredients

Healthy smoothies should contain the things your body really needs. Fruits are packed with necessary vitamins, minerals and fiber. A tablespoon of peanut butter adds protein, as do soy products. Add leafy vegetables to include some beneficial omega-3 fats. These foods will boost energy, regulate your digestive system and spur your metabolism, which often decreases during weight loss. Go for low-fat or nonfat yogurt or milk, add ice instead of ice cream or sorbet, and choose fresh or frozen fruits and vegetables with no added sugar.