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Unit: 1.5 quart Saucepan, Salad Machine and 5 Qt Bowl
Fresh Broccoli
Corn on the Cob
Red Bell Pepper
1 lb Carrots

Cut Carrots on #4 Blade on the Machine. Pour in the bottom of the pan and arrange Broccoli, pepper and corn on top. Pour a cup of water on top and drain. Open the whistle and cover. Turn heat to medium. When pan whistles, remove from heat and let them stand 2-5 minutes or until desired tenderness is achieved.

NOTE: Putting the carrots in the bottom every time you cook fresh vegetables is a required step, then layer the other vegetables on top due to the carrots retaining a little moisture. When cooking FROZEN vegetables, you can just fill the pan and put 2 tablespoons of water on top and Do Not add the cup of water. You need to put a mixture of different types of vegetables when cooking frozen, especially corn which can scorch due to high starch content. Just make sure the bottom doesn't have any open spots. Fill pan side to side and bottom to top, open whistle and turn to medium.

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3 Vegetables That Fight Abdominal Fat

A unique way that a few specific vegetables can actually stimulate the burning of abdominal fat...

article by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
Author -- The Truth about Six Pack Abs

flat sexy absI bet you didn't know that there is a specific class of vegetables that contain very specific phytonutrients that actually help to fight against stubborn belly fat.

Let me explain what these unique vegetables are and why they help to burn stomach fat...

Chemicals that force your body to hold onto belly fat

Something you may have never heard about is that certain chemicals in our food supply and our environment, such as pesticides, herbicides, and certain petrochemicals from air and water pollution, household cleaners, cosmetics, etc can react with your body and make your body store excess abdominal fat.

These chemicals are known as xenoestrogens.

Xenoestrogens are chemicals that you are exposed to (and are hard to avoid in the modern world) that have an estrogenic effect in your body. Excess exposure to these can cause hormone balance disruptions for both men and women. So these can wreak havoc in the body for both guys and gals.

These estrogenic chemicals that we are exposed to on a daily basis can stimulate your body to store belly fat, along with many other problems (including cancer risks in the long term).

So here's where this specific class of vegetables comes in handy...

One of those cool tricks that I teach my clients that hire me for nutritional counseling is the use of cruciferous vegetables to help fight against stomach fat.

Cruciferous vegetables such as broccoli, cauliflower, brussels sprouts, kale, cabbage, etc. contain very specific and unique phytonutrients such as indole-3-carbinol (I3C) that help to fight against these estrogenic compounds...

And by fighting against these belly fat stimulating estrogenic chemicals, this is just 1 more step in helping you to win the battle against abdominal fat!

So there you go... just another excuse to do what mom always told you and eat more broccoli!

I've really learned to like brussells sprouts in the last year too... Melt a little grass-fed cheese on them and some garlic and they're great!

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5 Diet-Friendly Frozen Treats

These simple, "homemade" frozen treats will cool you off without killing your diet.

You can find plenty of diet-wise frozen fruit pops and other frozen desserts at the supermarket that contain no more than 100 calories per serving. With few exceptions, however, these goodies get their low-cal count from artificial sweeteners and fats. So, while commercial brands are good in a pinch, there's really nothing like the taste of frozen treats you make yourself, starting with fresh ingredients, especially when they're this easy to prepare.

Frozen Iced Tea Cubes. Take refreshment a step further by freezing iced black, green or herbal tea in ice cube trays. Tea itself contains no calories and neither does any lemon juice you add for flavoring. The less sugar or honey you add to sweeten, the fewer calories you'll have in your iced treat and the more you can enjoy on a hot day. Once they are partially frozen, you can insert a popsicle stick or lollipop stick into the center of the cube (both types of sticks are available in cook shops and in the cooking/baking department of many large supermarkets). Or simply pop the frozen cubes out into a cup.

Watermelon Slushie. Freeze chunks of seedless watermelon in a covered, freezable food storage container. Whenever you want a frosty treat, throw a few chunks in a blender or food processor and whirl with an on/off motion until you have a frozen slush. If you like, add a squeeze of fresh lime or lemon juice. Be careful not to over-blend, or you'll end up with cold watermelon soup (also a tasty treat but probably not what you were expecting)!

Frozen Bananas. When it comes to homemade, it doesn't get any easier than this. Peel a small, ripe banana and sprinkle with lemon juice to prevent browing. Wrap it in plastic wrap, aluminum foil or freezer wrap, and pop in the freezer for several hours or until solid. Once frozen, or at least semi-frozen, bananas have the consistency of ice cream. If you like nuts, roll and press your banana in just a dusting of very finely chopped almonds or walnuts before wrapping and freezing. For an easy-grab pop, pop, insert a flat popsicle stick into one end before freezing.

Frozen Grapes. Freeze individual grapes on a tray. When frozen, pour the grapes into a freezer-safe food storage bag or container. Frozen grapes make great diet food because they are small treats that you won't gobble up as quickly as fresh grapes. They also seem like more of a treat than fresh grapes because, like bananas, they take on a creamier consistency when frozen.

Raspberry Semifreddo. In Italian, semifreddo means "half cold," and is used to describe a variety of partially frozen (or partially thawed) desserts that include ice creams, cakes, custards and fruit mixtures. You can make a Line a (9 x 5-inch) loaf pan with aluminum foil so that the foil hangs over the long sides of the pan. In a mixing bowl, combine a large container (32 ounces) vanilla or honey flavored yogurt with 1 cup fresh raspberries (or any fresh cut-up fruit or berries). Spoon the mixture into the lined pan. Freeze at least overnight. To serve, transfer the semifreddo from the freezer to the refrigerator for 1 hour to thaw slightly, just until it is easy to slice but not yet thawed. Use the foil to remove the frozen loaf from the pan. Cut into thin slices to serve. You can cut the entire loaf and refreeze slices individually. Let the slices thaw for at least 20 minutes in the refrigerator to enjoy them semifreddo. Top with additional fresh fruit, if you like. A great variation: In a blender or food processer, combine the yogurt with a ripe banana until almost pureed, before mixing with berries and freezing.

Updated: August 12, 2010
Copyright © 2010 All rights reserved.

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What are the Health Benefits of Spicy Foods?

Fans of spicy foods have long been claiming that eating hot foods has some health benefits, and numerous studies seem to suggest that some of these claims may be accurate. The health benefits of spicy foods have been a topic of numerous studies of populations which eat spicy foods, and the results of studies of specific components of hot foods, most notably capsaicin, have been applied to spicy foods in general. However, it is important to remember that no food is a magic bullet, and that eating a balanced, healthy diet is extremely important.

Most of the health benefits of spicy foods appear to center around capsaicin, the ingredient which makes chili peppers hot. Other ingredients like turmeric, coriander, and mustard seeds which appear in spicy foods in some regions of the world may also confer additional health benefits. One of the most widely accepted claims is that eating spicy foods promotes sweating, opens the sinuses, and encourages expectoration, making spicy foods a good thing to eat if someone has a cold. The hot temperature of spicy foods can also promote an opening of the sinuses and bronchial tubes.

Some studies have suggested that the health benefits of spicy foods may be especially important for the brain. People who eat a lot of spicy food appear to be at a decreased risk of developing degenerative brain and nervous system conditions, and these foods may also help with depression and migraines. Eating spicy foods also increases the metabolism, encouraging people to process food more quickly, leading some researchers to suggest that spicy foods may help with weight loss.

Capsaicin is sometimes used topically in pain management, and it appears to be beneficial for pain and inflammation when ingested internally, adding to the list of health benefits of spicy foods. Spicy foods also promote good circulation, and they appear to lower blood pressure, which reduces strain on the heart. While eating spicy foods will certainly not replace blood pressure medications, it could be a useful supplement to blood pressure management.

Historically, some people have believed that spicy foods are unhealthy, contributing to the development of ulcers in the gastrointestinal tract. In fact, ulcers appear to be caused by bacteria, and although some spicy and acidic foods may irritate ulcers, they are certainly not the root cause. While some people are extremely sensitive to heat, experiencing discomfort if they eat spicy foods, spicy foods do not appear to be inherently unhealthy.

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Enzyme Supplements: Who Needs Them Most?

Enzyme supplements sold in health food stores and through online retailers claim to help ease digestion and fight disease. Here's what you need to know.

In the body, the pancreas produces digestive enzymes that break down proteins, fats, and carbohydrates from food into smaller parts that can be absorbed into the bloodstream. Protease is the enzyme that breaks protein down into individual amino acids. Lipase breaks down lipids, or fats, into different types of fatty acids. Amylase breaks down carbohydrates into simple sugars that are further broken down into glucose. Other digestive enzymes are produced both in the pancreas and in other parts of the body.

A person who develops pancreatic disease, such as chronic pancreatitis or pancreatic cancer, cannot produce a sufficient amount of enzymes to ensure the breakdown of major nutrients, particularly fats. Since the liver and gastrointestinal tract produce enzymes and other substances necessary for normal pancreatic enzyme activity, any disease in these organs can also interfere with enzyme activity. When enzyme production or activity is blocked, serious side effects of occur due to poor digestion of foods and absorption of nutrients. These side effects include severe pain, diarrhea and malnutrition.

Health food stores, some pharmacies and online retailers sell enzyme supplements that purportedly help aid digestion. Some are derived from foods that contain their own natural enzymes, such as papain, which comes from papaya and bromelein, from pineapple. Others are derived from animal sources. The problem with all enzymes made outside of the human body, whether you get them from supplements or directly from foods, is that they are proteins. When consumed, they are digested by gastric acid in the stomach, just like any other protein. The digestive process renders the proteins inactive, so they cannot help digest other foods.

For serious medical disorders that prevent digestive enzymes from doing their jobs, doctors prescribe specially formulated enzyme supplements that can help with the digestive process without being digested themselves. With the exception of lactase, an enzyme that helps digest lactose, or milk sugar, and is useful for people with lactose intolerance who want to drink milk and eat dairy products, there appears to be no reason for anyone to take enzyme supplements that are available over the counter.

Three other enzymes produced by the body-superoxide dismutase, catalase, and glutathione peroxidase-act as antioxidants, which means they attack substances known as free radicals that oxidize, or damage, cells throughout the body. Since damaged body cells lead to disease, antioxidants are very important to health. Antioxidant enzymes are also sold in the form of dietary supplements. Like digestive enzymes, however, these supplements are digested in the stomach and intestine, and broken down into smaller parts so they can be absorped into the body. Once they are broken down into smaller parts, the enzymes have no antioxidant power so, for all intents and purposes, these supplements are useless.

Cedars-Sinai Medical Center. "Pancreatic and Biliary Diseases." 2010. Web. 21 July 2010.

Food and Drug Administration. "Exocrine Pancreatic Insufficiency Drug Products." Federal Register: April 28, 2004. Vol. 69; No. 82; 23409-23414

Keith, Robert E., "Antioxidants and Health." Auburn University/Alabama Cooperative Extension. Pub. HE-0778. Oct 1999. Web. 21 July 2010.

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Apple Nutrition Facts


In Greek mythology, apples were associated with the healing god Apollo, perhaps the source for the modern-day adage that an apple a day keeps the doctor away. In medieval times, physicians were taught that cooked apples could relieve disturbances of the bowels, lungs and nervous system. The custom of serving fresh fruit, particularly apples, at the end of a meal arose because of the favorable effects on digestion attributed to them by the physicians Hippocrates and Galen. Plus apple juice was one of the earliest prescribed antidepressants.

Apples are not bursting with vitamins and minerals like other fruits, though they do provide a bit of vitamin C and potassium. However, without a doubt apples are amazing for controlling blood sugar, says Dr. Barry Sears in his book The Top 100 Zone Foods. “Apples are a good source of soluble fiber, especially pectin, which helps control insulin levels by slowing the release of sugar into your bloodstream. Pectin also helps reduce cholesterol levels by lowering insulin secretion.”

We now also know that apples fairly shine in antioxidant phytochemicals; the principal ones identified so far are phenolics and the flavonoid quercetin.

Research suggests that natural antioxidants like these could be even more effective than vitamin supplements. Comell University researchers, for example, have found that the amount of fresh apple extract from a medium apple with skin provides the antioxidant activity equal to 1,500 milligrams of vitamin C. Using colon cancer cells treated with apple extract, the scientists found that cell proliferation was inhibited in vitro. The researchers also tested the apple extract against human liver cancer cells and again found inhibition of the growth of those cells.

People who eat lots of apples may have lower rates of lung cancer, judging by a study done in Finland. The study, published August 1, 1997, in the American Journal of Epidemiology, was focused on flavonoids. The study reviewed the diet of 9,959 Finns aged five to 99 years. Of those in the group who were cancer-free in 1965, those who ate the most flavonoid-rich foods — apples and other fruit, onions, juices, vegetables, and jams — had a 20 percent lower incidence of cancer through 1991. Quercetin, a flavonoid found mostly in apples, accounted for 95 percent of the flavonoids consumed by the study group.

To get the most benefit, don't peel your apples. Quercetin is found only in the skin.

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Enriched Eggs: Are They Worth it?

By Susan McQuillan
Reviewed by QualityHealth's Medical Advisory Board

Nutritionally speaking, eggs are a near-perfect food, naturally rich in high-quality protein and containing almost every vitamin and mineral known to be essential for human health. Still, eggs enriched with extra vitamin E and omega-3 fatty acids are available in just about every supermarket. Why mess with mother nature?

Vitamin E, an antioxidant that protects against cell damage, and omega-3-fatty acids, healthful fats that are linked to the prevention and treatment of heart disease, inflammation and other chronic medical conditions, are essential nutrients that are abundant in the food supply. Unfortunately, however, these nutrients are not in the foods most people eat in great quantity, or on a regular basis. That's why supplements containing vitamin E and omega-3's are often promoted and why some food manufacturers choose to enrich their products with these nutrients.

All eggs contain some naturally occurring omega-3 fatty acids; enriched eggs simply contain more. An ordinary egg contains about 50 mg. total omega-3 fats, according to food scientist and registered dietitian, Mary Van Elswyk. Those omega-3's are found only in the yolk, she points out, so that's the part of the egg you have to eat in order to get the benefits. Hens that are fed grains enriched with flaxseed, fish oils or algae get an omega-3 fatty acid boost in their diet that transfers to their eggs. The amount and type of omega-3 fat in enriched eggs varies with the type of feed and the size of the egg and yolk but a large enriched egg can contain 100 to 200 mg of omega-3 fatty acids.

Egg yolks also contain vitamin E, but only in very small amounts. When the vitamin E content of a laying hen's diet is improved, the hen produces eggs that are richer in this vitamin than ordinary eggs. When canola oil or another vegetable oil is added to the hen's feed, the result is an egg that is lower in artery-clogging saturated fats and higher in healthier unsaturated fats.

Other feed ingredients, such as yellow corn and marigold petals, enrich the hen's diet and their eggs with health-promoting phytochemicals known as leutin and zeaxanthin. These substances, normally found only in plant foods such as spinach and other leafy, dark green vegetables, have been shown to help prevent macular degeneration, the leading cause of blindness in older adults.

The cost of supplementing a hen's diet with the right types and amounts of additional ingredients that supply essential nutrients and change the balance of fats is factored into the price of eggs, The result is, naturally, a more expensive egg. But if your diet doesn't routinely include seafood, seeds, nuts, whole grains or other natural sources of Vitamin E, omega-3's and unsaturated fats, enriched eggs may well be worth the price.

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Watermelon Nutrition Information And Facts

The watermelon is a member of the Cucurbitaceae family,are fruits like cantaloupe, pumpkin and similar plants that grow on vines on the ground.
Watermelons can be round, oblong or spherical in shape; light to dark green in color, with white mottling stripes. Its flesh are commonly bright red in color but there are also other varieties where its flesh are dark brown, orange, yellow, pink or even white.
Watermelon is another of my all-time favorite. Not only is it cooling for the body in our tropical climate, it is excellent for flushing out the kidney and bladder, taking out waste materials.
As the red watermelon juice can be very sweet on its own, I usually juice them together with the rind as well. Rind is the whitish green part of the watermelon, between the skin and the red flesh. This part of the fruit contains the highest level of quality minerals and chlorophyll, and should not be discarded.

Nutritional Benefits

The water content in watermelon is extremely high at 92%. It is rich in beta-carotene, folic acid, vitamin C, vitamin B5 and smaller amounts of B1, B2, B3 and B6.
This big fruit is a rich source of essential minerals like calcium, magnesium, phosphorus, potassium, sodium and smaller amounts of copper, iron and zinc.
As in tomatoes, watermelon is loaded with lycopene, the red carotenoid pigment that gives it the red color. This important anti-oxidant is powerful in neutralizing harmful free radicals in our body.
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Health Benefits
Watermelon is basically very cleansing, alkalinizing, diuretic and mineralizing. It is very effective in promoting intestinal elimination, keeping the body free from toxic wastes.
Its juice is easily digestible and are completely absorbed for all its minerals, providing much needed nutrients to the body.
The alkalinizing effect maintains the acid-alkaline balance in the body, neutralizing the toxic condition of the body resulting from excessive intake of acid-forming foods.
Drawing from the rich anti-oxidant and beta-carotene, the health effects of watermelon juice are immense.
Asthma: The powerful anti-oxidant in watermelon reduces toxic matters in the body, that in turn reduces asthma attacks.
Arthritis: The rich beta-carotene and vitamin C content in this big fruit do wonders in quenching inflammation that contributes to conditions like osteoarthritis or rheumatoid arthritis.
Bladder problems: Its cleansing and natural diuretic effect is totally healing for kidney and bladder problems
Cholesterol: Watermelon juice is healthful in preventing cholesterol from clogging arteries and can increase HDL, the good cholesterol, reducing the risks of cardiovascular diseases.
Constipation: Drink a big glass of watermelon juice. It is very effective in aiding the elimination of wastes. Consuming plenty of this red juice will do a lot of good.
Fluid retention: Its diuretic action helps to eliminate excess fluids from the body, reducing water retention, especially for women during their monthly menstruation cycle and in pregnant women.
Heart attack: The combination of folic acid and the other essential vitamins in this fruit plays an important role in reducing the risks of heart attacks, strokes and colon cancer.
Itchiness: As watermelon juice cleanses the body of toxic wastes, it also greatly reduces itchiness that result from toxicity of acidosis.
Prostate Cancer: Lycopene (from red watermelons) has been extensively researched for its anti-oxidant and cancer-preventing properties. It is reported to be especially protective against prostate cancer.
Skin Blemish: Use watermelon externally by applying a small piece liberally on your face. Leave for ten minutes, then wash off with warm water, followed by a splash of cold water.
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Consumption Tips
If you cannot finish a whole watermelon and wish to keep it for later, cover the uneaten portion (cut in as few pieces as possible) with plastic cling wrap to prevent them from drying out. This also prevents it from absorbing the odors of other foods. Keep refrigerated to best preserve its freshness, taste and juiciness.
Watermelon is best eaten on its own, in fruit salads, or juiced. You may also freeze pureed watermelon in ice cube trays. Kids love this, especially on a hot day!
As watermelons grow resting on the ground, thoroughly clean it before it is cut. The knife used to halve the melon can transfer bacteria directly onto the flesh. Be sure to also wash cutting boards after use to avoid food contamination.

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About the Nutritional Content of Peaches

The peach was originally grown in China, then made its way through trade routes to the Middle East and then to Europe. Today, the state of Georgia is popularly associated with this sweet and nutritious fruit. The beneficial vitamins and minerals in peaches make them an excellent choice for people wanting to eat healthier food.


  1. A large peach measures almost 3 inches in diameter. It only contains 68 calories per serving, and of those only 4 calories come from fat. A peach has 2 g of protein and 17 g of carbs, 3 of which come from dietary fiber. It is low in saturated fat, cholesterol and sodium. It is a good source of vitamin C, vitamin A, potassium, niacin and dietary fiber.
  2. Potential

  3. The vitamins and minerals in peaches have wide and significant health benefits. When combined with a healthy diet and exercise, they aid with the function of most of the body's systems. Experts recommend a diet that includes fruits and vegetables. Peaches as a snack or incorporated in a meal helps to contribute to a well-balanced diet. Their natural sweetness makes them a perfect choice for kids when they crave a sweet snack.
  4. Benefits

  5. Potassium is an electrolyte, which is used to help maintain your body's fluid levels. It is essential in the functioning of the nervous system, and can help reduce headaches and migraines.
    Vitamin A is also called retinol. It is an antioxidant that fights the causes of tissue and cellular damage.
    Niacin (vitamin B3) is used to break down all type of food, promoting the normal function of the stomach and the digestive tract. It is needed also needed for healthy skin.
    Vitamin C is vital to the growth, development and repair of tissues, especially in the formation of collagen, the absorption of iron, wound healing and in maintaining strong bones.
  6. Effects

  7. Getting enough potassium leads to a sense of well-being; it is also a natural pain reliever. It is a key element in maintaining the body's homeostasis (normal functioning). Niacin is important for the function of the nervous system, and red blood cell production depends on the presence of this nutrient. It is also important in the production of hormones.
    The antioxidants in vitamin C attack harmful free radicals in the body to protect against infections and keep the immune system healthy. It is used to help the body form connective tissues, keep blood vessels healthy and help your body absorb iron.
  8. Prevention/Solution

  9. Peaches have a mild laxative property that aids with digestive health. Peaches are recommend to help fight cancer, heart disease and the effects of aging on eyesight, memory, immune function and inflammation.
    The potassium in peaches helps to lower high blood pressure. It also eases joint stiffness associated with arthritis and has been shown the lower the risk of strokes, especially in men.
    Niacin improves circulation and reduces high blood cholesterol levels. It stimulates circulation and helps to maintain normal blood pressure. The niacin in peaches is helpful in maintaining proper triglyceride levels in the blood. Studies suggest it is helpful for people who already have coronary artery disease. Niacin has been used in treatments for mood and psychological disorders as it aids in supporting brain functions and cognition.
    Research shows that people who get enough vitamin C in the diets are at a lower risk for strokes. It is used to help people with immune systems weakened by stress. While it is not the magic cure for the common cold, it can help to prevent the cold from progressing to pneumonia or lung infections.
  10. Significance

  11. Deficiency in potassium causes muscle paralysis (this includes the muscles of the heart). Other serious side effects of potassium deficiency include poor circulation, chronic fatigue syndrome, edema, hypertension and intestinal pain.
    Deficiency in vitamin A leads to night blindness.

Read more: About the Nutritional Content of Peaches |

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Cabbage and it’s health benefits

Sadly, most American households wrinkle their noses at the mere mention of this valuable, all powerful and sorely misunderstood vegetable. The word cabbage is usually enough to send children to their rooms with a myraid of excuses as to why they may not wish to eat their evening meal. While cabbage is a delicious and healthful staple in other countries, it is almost foreign to Americans, with the exception of good old fashioned cole slaw. Do recognize that this American cabbage specific, mayonnaise laden dish full of hydrogenated oils and other unmentionables, absolutely ruins the reason for eating such a healthful food in the first place.Cabbage is a sturdy, strong and abundant vegetable. Hardy and easy to grow, it is almost universally available in all countries and cultures. Cabbage belongs to the all important family of cruciferous vegetables. The members of this family of vegetables are so named for their cross shaped (crucifer) flower petals. Rich in nutrition and fiber, cabbage is an absolutely phenomenal source of Vitamin C. Even more impressive is that cabbage is famous for a specialized, naturally occurring, nitrogenous compound known as indoles. Current research indicates that indoles can lower the risk of various forms of cancer.Cabbage was popular with the ancient Greeks and Romans. An early Roman medicinal preperation blended lard with the ashes of burnt cabbage to make an ointment for disinfecting wounds. Throughout history, the Asian diet has been rich and abundant in cabbage and its various varieties. Epidemiological studies have found that men living in China and Japan experience a much lower rate of prostate cancer than their American counterparts. Similar data has been uncovered regarding breast cancer rates among women.It is no wonder that the lowely, plain, boring cabbage gets rave reviews from the world of nutritionists. Cabbage is relatively cheap yet one of the richest when it comes to protective vitamins. Talk about the original weight loss food! One cup of cabbage contains only around 15 calories.Cabbage is rich in the following nutrients:Vitamin A: responsible for the protection of your skin and eyes.Vitamin C: an all important anti-oxidant and helps the mitochondria to burn fat.Vitamin E: a fat soluble anti-oxidant which plays a role in skin integrity.Vitamin B: helps maintain integrity of nerve endings and boosts energy metabolism.Modern science has proven beyond a reasonable doubt that the health benefits and therapeutic value of cabbage, which also plays a role in the inhibition of infections and ulcers. Cabbage extracts have been proven to kill certain viruses and bacteria in the laboratory setting. Cabbage boosts the immune system's ability to produce more antibodies. Cabbage provides high levels of iron and sulphur, minerals that work in part as cleansing agents for the digestive system.There are many different varieties of cabbage, so please, be brave and innovative. Green cabbage is the most popular, common and of course the one we are most familiar with. Take a walk on the wild side with Savoy cabbage. With yellow crinkled leaves, you can use this variety of cabbage as an alternate in many recipes. Let's not forget Bok Choy, a routine addition to Chinese recipes that has a sweet, light, celery type familiarity. Red Cabbage. It goes without saying in that it simply has to be good for you given all that beautiful plant pigment where the majority of nutrition is stored. Red cabbage is good in salads and is commonly pickled. Napa cabbage has a mild sweet taste and is incredible in stir fry dishes.Whatever your choice of cabbage may be, enjoy a serving at least once a week along with your other valuable and health promoting cruciferous vegetables. Try to cook your cabbage lightly. Steaming and quick stir fry dishes are considered to be the best methods for preserving the power packed natural nutrition given so freely by Mother Nature. Cabbage soup anyone?

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