Check out these straightforward nutrition guidelines in the Iowa Newton Daily News.

It really stands alone as an interesting article, but noteworthy because it packs so much common-sense into such a few words. Healthy eating needn’t be complicated or expensive when you stick with the basic principles of this article.

And for a completely different approach to pancakes, check out this recipe I found for Potato Pancakes. Be sure to read as far down as the healthy option!

Please accept with my compliments

• A free information sheet on magnesium and health
• Free information on good dietary sources of magnesium

Don’t forget to watch the video below, and enjoy making an Avocado Smoothie.

You can find more great information from Anton Leyland at: http://www.smoothiechefsecrets.com/

RECIPE FOR WATERCRESS SOUP

Serves: 4
Prep: 5 minutes
Cooking: 15 minutes

15ml/1 tbsp olive oil
1 small onion, chopped
1 small stick celery
350g/12oz potato, peeled and diced
600ml/1pt chicken or vegetable stock
3 (85g) bags watercress
150ml/1/4pt milk
pinch of nutmeg
squeeze of lemon juice
salt and freshly ground black pepper

1. Heat the oil in a large pan, add the onion and celery and sauté over a medium heat for 5 mins until pale golden. Stir in the potato and stock and bring to the boil. Cover and simmer for 10 mins or until the potato is tender.

2. Stir in the watercress, cover and cook for a further 5 mins or until the watercress is wilted. Transfer the soup to a food processor and blitz until smooth. Return the soup to the rinsed out pan add the milk, nutmeg, lemon juice and seasoning to taste. Gently reheat until piping hot and serve with crusty bread.

Cook’s note:
There are lots of variations to this lovely soup.  For Fresh Pea and Watercress Soup, just sustitute 400g of frozen peas for the potatoes.  Also delete the celery, nutmeg and lemon juice.  Serve with a sprig of mint.

Per serving
calories:    167
fat:    5.5g
saturated fat:    0.8g
carbohydrate:    19.5g
protein:    11.1g
fibre:    2.7g
salt:    0.91g

Recipe courtesy of http://www.watercress.co.uk where you can find more delicious ways to eat watercress.

To remind yourself why eating watercress is such a good idea nutritionally, check out my earlier post on watercress.

Free Download

As I’ve been running a series of articles on vegetarianism I have had one or two people asking if there are any disadvantages to the vegetarian diet. A “bad” vegetarian diet is no more healthy than a complete junk food diet. Chips and cakes 24/7 could technically be called “vegetarian”, but no-one in their right mind would call it “healthy”. Even ignoring such extremes, there are a few risks in switching to a vegetarian diet.

Although meat can contain unhealthy saturated fats, it is such an ideal source of protein that eliminating it is not without problems. If you eliminate meat, you must replace it with protein from another source otherwise you may become malnourished.

For example, meat is a good source of vitamin B12, which is essential for a healthy nervous system, forming red blood cells, reproductive functions and protein formation.

If you’re a vegetarian looking for a non-meat source of B12, click to read this answer on Yahoo. Topping up your B12 supplies by supplementation is sensible, but unless you’re acting under your doctor’s advice, it’s best not to supplement a single B vitamin (e.g. don’t take just B12) but rather to take a B-complex formula  containing B12.

Another danger of not replacing meat with a good protein source is that you may feel hungry more often and end up snacking frequently on foods that fill you with empty calories just because they are more readily available – for instance in the office vending machine.

If you have recently started on a vegetarian diet and find yourself still hungry and topping up with empty calories, reevaluate your protein choices carefully. Look for ways of adding protein to your diet instead of high fat and high sugar snacks. A good protein drink with added fresh fruit can be a healthy start to your day.

Good alternative protein rich foods include beans, nuts, cheese and eggs. Combine your proteins with whole grains to form complete proteins (those containing all the essential amino acids). Egg is also a complete protein.

None of the above is meant to deter you from following a healthy vegetarian diet

Decreasing meat can improve the health of your heart, plant foods aid in digestion and fiber promotes timely elimination of bodily waste; so a well-planned vegetarian diet can significantly improve your health.

I’m not going to spoil this lady’s thunder by saying too much, just do yourself a favour and head over to her site.  As well as the recipe there’s an amazing amount of interesting information about chicken soup.

For instance, you may have joked about its supposed health benefits, but did you know that chicken soup was prescribed as a cure for the common cold as long ago as in ancient Egyptian times (civilization for ancient Egypt began around 3150 BC). You can read more on the site!

At this time of year most of us, myself included, start thinking about ways to make the new year better than the last, and this often includes improving your diet and losing weight – if only to shed the Christmas pounds.

Most people have experienced the yo-yo diet phenomenon where they lose a few pounds on a diet regime, only to see them return (and more) once the diet is over.

How to achieve permanent weight loss – that’s the question.

Obviously healthy eating is essential but how can we be steered into the right direction?

There has been much research into weight loss and whether hypnosis can help. Here are some interesting facts about hypnosis and weight loss.

It has been revealed that thought patterns are a major factor in controlling your body weight.

With the help of hypnosis ( also known as hypnotherapy ), which has been around for over half a decade now, it is possible to re program your mind to lose weight fast and, more importantly, achieve permanent weight loss.

Here are some of the ways in which hypnosis  can help you  change your thought patterns about eating:

1. Selecting your food program
2. Eating smart
3. Avoiding temptation
4. Exercising regularly
5. Appreciating yourself
6. Maintaining your weight loss

Are all vital steps that form part of a good hypnosis weight loss program, and so often neglected in conventional diets.

Hypnosis for weight loss can also  improve your diet habits by helping you to be more consistent with your eating, and overcoming intense cravings.

By training your everyday habits through your sub-conscious mind it is possible to lose weight and keep to a healthy weight, without even trying. Another benefit of shedding the pounds this way is it is one of the most natural ways of doing so.

People who have been part of these hypnosis weight loss programs have experienced the following benefits.

• Not thinking about food all the time
• New found energy to exercise
• More confidence within themselves
• Mentally relaxed and calmer

Ask yourself – do you want to change your eating habits for good, and keep those excess pounds off permanently?

With the power of hypnosis it can happen, and you can go on to live the lifestyle you could only dream of previously.

I have been fascinated by the hypnosis techniques used by Dr Temes, with 25 years clinical experience she is a leader in the field. And you are protected by a full year’s money back guarantee.

Click  >>>>> hypnosis as a weight loss solution <<<<<  to find out more.

By now you may be feeling sated with rich food, and hopefully looking forward to something nutritious yet tasty. Here’s a recipe that fits the bill:

Recipe: Falafel in Pitta Pockets

Garnished with watercress

Serves 4
Prep: 10 mins
Cooking: 22 mins

225g/8oz dried chickpeas, soaked overnight in water
1 tbsp tahini *
1 tsp salt
1 tsp baking powder
1 tsp cumin seeds
1 tsp ground coriander
1/2 tsp cayenne pepper
1 garlic clove, crushed
100g bag watercress,  roughly chopped
juice half a lemon
2 tbsp vegetable oil, for frying

To finish:
100g bag watercress
150g Greek style yogurt
1 small clove garlic, crushed
4 wholemeal pitta bread

* Tahini is a sesame seed paste used widely in Middle Eastern cookery. It adds a savoury, nutty flavour to these falafel and is available from health food stores and large supermarkets.

1. Drain the chickpeas and place in a food processor with the tahini, salt, baking powder, cumin, coriander, cayenne, garlic, watercress and lemon juice. Whizz until very finely chopped but not puréed. (If you have time, set the mixture aside for a couple of hours, so the flavours can mingle, but it’s not imperative).

2. Preheat the oven to 220C/Fan 200C/Gas Mark 6. Place a large roasting tin in the oven to heat up. Using a wet hand shape the mixture into 16 balls, then flatten slightly into patties.

3. Add the oil to the roasting tin, return to the oven for 2 mins, then carefully add the falafel, tossing to coat in hot oil. Bake for 20 mins, turning once until crisp and golden.

4. Whilst they cook, roughly chop half the remaining watercress and stir it into the yogurt with the garlic and seasoning to taste. Lightly toast the pittas on each side, cut each in half and open up each half to make a pocket. Fill the pitta pockets with falafel, remaining watercress and the yogurt sauce. Serve whilst warm.

The recipe comes courtesy of http://www.watercress.co.uk and is just one of many ways to use watercress as a garnish. For a reminder of the health benefits of watercress, check out my posting on the nutritional value of watercress.