Health & Nutrition Articles | Wellness & Supplement Tips

This snack is great for after-school hungry kids. Other nut butters, such as cashew, almond, and hazelnut, are alternatives to peanut butter. Ingredients: 4 salt-free rice cakes (Quaker brand is tasty) 8 teaspoons low-fat peanut

[Mood Tip: In a study from Tufts University in Boston, researchers found dried plums had twice the antioxidant activity of any other fruit or vegetable studied. An antioxidant-rich diet helps prevent memory loss.] These multi-grain

If you can imagine tomatoes as candy, then this is it!. Preparation time is minimal, then roast these tomatoes long and low for the most delicious accompaniment to any fish or chicken dish. Leftovers can be used for the appetizer

[Food Tip: Looking for other ways to use up those garden tomatoes? Here are a few solutions: 1) Slice tomatoes and drizzle with olive oil and sprinkle with salt; 2) make a sandwich with tomato slices, turkey bacon, arugula, and

Creamy, sweet, and crunchy all rolled into one, these potatoes can be made the day before and reheated without losing a bit of flavor. They go well with turkey, chicken, or pork. They pack a hefty antioxidant punch, supplying three

This butternut squash is a great accompaniment to both Asian dishes and blander fare. For example, serve it with grilled halibut and steamed broccoli or with Tandoori Chicken Made Simple or Grilled Asian Flank Steak with Wasabi

[Mood Tip: One Ginger Pumpkin Muffin supplies more than 3,000 IU of beta carotene, an antioxidant that helps protect the brain from free-radical damage and age-related memory loss.] A great breakfast or snack for the holidays, these

[Mood Tip: Wheat germ is an excellent source of vitamin E, a nutrient that helps lower the risk for dementia and Alzheimer’s disease.] While other fruit breads supply 160 to 200 calories a slice and up to 9 grams of fat, this

This sweet and spicy salsa goes well on firm fish, such as halibut or sea bass, as well as grilled shrimp. As an appetizer, serve with baked tortilla chips or thin slices of apple. Ingredients: 1 whole mango, peeled, pitted, and

Not just another stir-fry, this Japanese-inspired dish can be served alone, as a side dish, or over buckwheat soba noodles, rice, or any favorite grain.  Be creative and add your favorite vegetables. Ingredients: 2 tablespoons

[Mood Tip: This recipe is calcium-rich (314 milligrams/serving). Studies show that women who consume ample amounts of calcium reduce symptoms of premenstrual syndrome (PMS), such as mood swings, depression, anxiety, anger, breast

Do you love guacamole, but don’t like the fat and calories? Try this chunky version that substitutes green peas for most of the avocado, yet retains the same taste and texture of the original. This guacamole has half the calories

This is a colorful, refreshing, side dish to compliment any meal or snack, and is especially good with salmon, halibut, or grilled chicken. This salsa also can be served as an appetizer or snack with warm whole wheat tortillas.

[Mood Tip: Tea contains antioxidants, called polyphenols, that protect the brain from damage by free radicals.] Ingredients: 4 cups water 6 Chai tea bags 1/8 teaspoon ground cardamon 1/8 teaspoon ground cinnamon 3 tablespoons fat-free

This tropical smoothie is creamy and cool, just perfect for a quick breakfast or mid-afternoon refreshment. You also get a hefty dose of B vitamins, calcium, vitamin C, and magnesium in this delicious smoothie. And, it’s 57 percent

[Mood Tip: Most people recognize orange juice to be a great source of vitamin C, but this refreshing juice also is one of the best dietary sources of folic acid, a B vitamin that helps curb depression.] This traditional brunch drink

Need a little wake-up call in the morning? This morning brew is refreshing and packs a subtle jolt. It takes less than 5 minutes to make, so there’s no excuse for not getting your soy and calcium today! [Mood Tip: Adding soy-rich

[Mood Tip: Milk is rich in an amino acid called tryptophan that is the building block for serotonin, the nerve chemical that aids sleep. However, milk is also rich in protein, which blocks the serotonin effect. Don’t despair,

This smoothie tastes so good it should be served in a champagne glass. The frozen yogurt gives it a creamy texture like a milkshake. You can add Splenda if you want a sweet dessert drink. Ingredients: 1 can apricots canned in juice,

As an appetizer or light lunch, this tart goes well with a tossed salad and glass of Chardonnay. Ingredients: cooking spray 1 pre-prepared Pillsbury pie crust (unfold, fill and bake) 2 teaspoons olive oil 1 medium sweet onion, thinly

This rich autumn soup takes only 30 minutes to make, yet is filling and warm on a cool autumn evening. Tastes great with cornbread and a salad (Sesame Ginger Coleslaw would be a great accompaniment!). This soup is especially high