Bananas

We love bananas in our house, but my daughter Jillian is really on a kick right now of wanting a banana for a snack every evening. So what are the health benefits of a banana?

Creamy, rich, and sweet, bananas are a favorite food for everyone from infants to elders. Sports enthusiasts appreciate the potassium-power delivered by this high energy fruit.

Bananas are one of our best sources of potassium, an essential mineral for maintaining normal blood pressure and heart function. Since the average banana contains a whopping 467 mg of potassium and only 1 mg of sodium, a banana a day may help to prevent high blood pressure and protect against atherosclerosis.

The effectiveness of potassium-rich foods such as bananas in lowering blood pressure has been demonstrated by a number of studies. For example, researchers tracked over 40,000 American male health professionals over four years to determine the effects of diet on blood pressure. Men who ate diets higher in potassium-rich foods, as well as foods high in magnesium and cereal fiber, had a substantially reduced risk of stroke.

A study published in the Archives of Internal Medicine also confirms that eating high fiber foods, such as bananas, helps prevent heart disease. Almost 10,000 American adults participated in this study and were followed for 19 years. People eating the most fiber, 21 grams per day, had 12% less coronary heart disease (CHD) and 11% less cardiovascular disease (CVD) compared to those eating the least, 5 grams daily. Those eating the most water-soluble dietary fiber fared even better with a 15% reduction in risk of CHD and a 10% risk reduction in CVD.

In addition to these cardiovascular benefits, the potassium found in bananas may also help to promote bone health. Potassium may counteract the increased urinary calcium loss caused by the high-salt diets typical of most Americans, thus helping to prevent bones from thinning out at a fast rate.

Soups On!

Last night at our TOPS meeting, we talked about eating healthy soups! Yummm, I love soup! The weather is starting to change, and it's the perfect time for some good soup.

I found a great website this morning called Healthy Soup Recipe and just like the name says, it is filled with healthy soup recipes! It has step by step instructions for making the soup and even gives you pictures of each step! Now this is my kind of recipe! lol!

I'm going to try the Healthy Chicken Chowder soup.

My favorite soup to make is Vegetable soup in the crockpot. Here's a similar recipe to what I usually make:

A flavorful crockpot soup recipe with potatoes, tomatoes, and corn.

Crockpot Vegetable Soup Recipe

INGREDIENTS:

• 1 pound soup bones and 1 pound stew beef, cut in 1/2-inch cubes
• 2 quarts water
• 1 teaspoon salt
• 1 teaspoon celery salt
• 1/4 cup chopped onion
• 1 cup chopped carrots
• 1/2 cup celery, diced
• 2 cups potatoes, diced
• 1 can (12 to 16 ounces) whole kernel corn, undrained
• 1 can (14.5 ounces) tomatoes, diced
• 2 turnips, peeled and finely chopped

PREPARATION:

Place the beef, water, salts, onions, carrots and celery in slow cooker. Cover and cook on low for 4 to 6 hours. Remove the soup bones and chop any meat clinging to the bones; return to pot. Add potatoes, corn, tomatoes and turnips. Cover and cook on HIGH for 2 to 3 hours longer.
Serves 10 to 12.

Natures Cures in Fruits

I love fruit, and so does the rest of my family. We're not big veggie eaters, so I push my kids to eat fruit as much as possible.

I found a great article over at Natures Cures where Diane gives the following list of fruits and their benefits to our body. Great, great list!

• APPLES - the pectin in apples lowers cholesterol. They also stimulate digestion and help relieve constipation. Remember, "an apple a day keeps the doctor away"!
• APRICOTS - they are high in vitamin A and other minerals (like iron). Those clean the blood of impurities, and help us get over anemia. Apricots also help with acidic conditions and sluggish digestion and are helpful to inflamed bronchial tubes.
• AVOCADOS - they contain essential fatty acids that our heart, brain and skin need. And, yes, they are a fruit!
• BANANAS - they have been known to heal diarrhea, colitis, ulcers and constipation. The potassium in them makes them perfect for athletes as it gives quick yet lasting energy.
• BLUEBERRIES - help clean the blood and ease inflammation. Adding blueberries to your diet can help with constipation, diarrhea, anemia and menstrual problems.
• CANTALOUPE - is rich in potassium, vitamins A and C. Helps heal constipation, stiff joints, blood disorders, and obesity.
• CHERRIES - cleanse kidneys, liver and urinary system. Rich in magnesium and iron they are excellent for high blood pressure, anemia and arthritis.
• CRANBERRIES - help the kidneys and bladder because their acidity creates an environment where bacteria cannot thrive. Also used to clarify the complexion.
• DATES - They are an energy - giving source of dietary fiber, iron and potassium.
• GRAPES - have easily digested sugar for energy. Potent cleansers for liver and kidneys.
• KIWIS - higher in vitamin C than most fruits.
• LEMONS - they are a natural antiseptic, which makes them a powerful internal cleanser for the whole body.
• MANGOES - helps strengthen poor digestion and overcome acidity in the body. Will help calm inflamed kidneys. They are also rich in beta carotene.
• ORANGES - will help with high blood pressure, lung problems and vitamin C deficiency. They are alkalizing to the body.
• PAPAYAS - rich in papain, which helps the digestive system. Contain a large amount of alkaline minerals, especially calcium, vitamins A and C.
• PEACHES - improve color and health of the skin and the complexion. Valuable in treating anemia, sluggish digestion and high acid blood conditions.
• PLUMS - great energizers and cleansers of the intestinal tract. They have a mild laxative effect which gives them the ability to relieve gas and hemorrhoids.
• RASPBERRIES - have the ability to heal obesity, high blood pressure and constipation. Their ellagic acid is helpful in treating cancer. High in vitamins A and C.
• STRAWBERRIES - rid the bloodstream, liver and intestines of toxins. They can benefit stiff joints and rid the body of excess catarrh.