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Patricia's Complete List-Nutrition Tips
Foods listed Alphabetically
October, 2006
Apples....I would guess that most everyone has heard the expression, "An apple a day keeps the doctor away." One unpeeled apple contains 4-5 grams of fiber, low calorie, high in antioxidants, fat-free, cholesterol free, and low in sodium. Magnesium and potassium in apples help regulate blood pressure. The flavonoid quercetin, a naturally occurring antioxidant, helps protect artery walls from damage and keeps your blood flowing smoothly. I am definitely in favor of eating one a day!!
April, 2008
Bananas...what a remarkable fruit! Bananas contain three natural sugars - sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy.
Bananas contain tryptophan, an amino acid which the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier. Vitamin B6 in bananas helps regulate blood glucose levels.
Bananas are also high in iron, which stimulates the production of hemoglobin in the blood and so helps in cases of anemia. This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to combat high blood pressure.
Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief...this neutralizes over-acidity and reduces irritation by coating the lining of the stomach.
Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack.
A banana really is a natural remedy for many ills. When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. So maybe its time to say, "A banana a day keeps the doctor away!"
My favorite way to eat bananas: Slice, place in bowl and cover with fresh orange juice.
Tip: Never, put your banana in the refrigerator!!!
February, 2007
Beets...Low in calories, help with weight loss; contain potassium, magnesium and beta carotene to help strengthen bones; potassium may help keep blood pressure down. Fresh beets contain even more nutrients. To cook, cut off all but one inch of stem. Scrub gently under water, wrap each beet in aluminum foil and bake at 375 degrees for about an hour or until tender. You may also cook in microwave. Place 4-5 medium-sized beets in a covered dish with 1/4 cup water and cook for about 10 minutes. Let stand covered for another 5 minutes.
March, 2007
Broccoli is one of the healthiest foods you can eat. Ounce for ounce, broccoli has twice as much vitamin C as oranges. Broccoli is also a good source of folate, vitamin A, potassium, calcium, potassium, and magnesium. Helps fight osteoporosis, breast cancer, blood pressure, lung cancer, colon cancer, and also good for your vision. Quite a lot for one food!!
My favorite way to prepare broccoli is to steam it with onions, garlic, salt and freshly ground pepper.
January, 2007 Cabbage...Have you ever heard the old saying, "If you eat cabbage on New Year's Day, you will have money all year?" Well, I don't know about the money, but cabbage ranks high in nourishing the body. Cabbage can help combat cancer; an antioxidant; cabbage juice may help heal ulcers; an excellent source of Vitamin C. Being high in fiber, cabbage can help with constipation problems; And you can't beat this one for a low calorie food, only about 18 per half cup. One of my favorite ways to prepare cabbage: Cook with carrots, onions, celery, garlic, salt, freshly ground black pepper, caraway seed. Add just enough water to cover. Serve with hot cornbread. August, 2007
Cantaloupe...I love cantaloupe and eat it as long as available at the grocers. Beta Carotene, an antioxidant found in watermelon, help protect your eyes from cataracts and macular degeneration, two main causes for blindness in the elderly. One small cantaloupe contains over 180milligrams vitamin C. One a day could cut your risk of developing macular degeneration.
Other nutrients in Cantaloupe
Potassium helps to keep your blood pressure in check. Vitamin C may improve blood flow, also works to control blood pressure. Folate, a B vitamin, helps ward off strokes and heart attacks. A good source of fiber, helping keep cholesterol down. Vitamin C, an antioxidant, helps boost the immune system and is a strong defense against cancer.
February, 2008 Carrots...February is "Heart Month," so be good to your heart. Carrots contain beta carotene which our bodies convert to Vitamin A, and we all know vitamin A is good for the health of the heart and eyes. Carrots are a good source of fiber. One medium sized carrot provides you with 2 grams of fiber. Fiber, 25-40 grams in a 2,000 to 3,000 calorie a day diet, could lower your risk of heart disease by 30 percent. I would say most of us do not get this much fiber per day. It can be done, however. Some of the newer cereals out have good sources of fiber--read labels!! Try to eat 3 servings of vegetables and 2 servings of fruit a day, along with some grains/legumes.
Carrots have few calories and no fat; may also help fight breast cancer. Alpha carotene, found in carrots can help protect you from second hand cigarette smoke. One carrot contains about 3.5 milligrams of alpha carotene.
Carrots can be eaten raw, whole, chopped, grated, or added to salads. They are also often chopped and boiled, fried or steamed, and cooked in soups and stews. Good shredded in meat loaf. When purchasing carrots, look for the deepest orange color as they contain the highest amount of antioxidants...good for the heart.
Let us not forget Valentine's Day!! And what is one of the most popular gifts for your sweetheart? Chocolate, of course! Dark Chocolate is Healthy Chocolate...interesting read on health benefits of dark chocolate. Eat in moderation!!
October. 2008 Cauliflower...is loaded with vitamin C, folate, vitamin K, and fiber--nutrients that can protect you against osteoporosis, bruises, and heart disease. Getting more than 100 micrograms of vitamin K a day can begin lowering your risk of hip fracture. About a third of that amount is in just two cups of cooked cauliflower. Vitamin C in cauliflower may slow down the progression of osteoporosis by helping your body make collagen, a bone building block. Just one-half cup of cauliflower has about 50 percent of the RDA for vitamin C.
As we age, the stomach becomes less able to absorb the vitamin K you need to thicken your blood; and cauliflower contains an abundant amount of vitamin K.
The nutrients in cauliflower may protect against lung, stomach, colon, and prostate cancers. In fact, eating a cruciferous vegetable such as cauliflower just three or more times a week could reduce your risk of getting prostate cancer by 41 percent.
I love cooked cauliflower with cheese sauce; also raw with other veggies and dip--great at get-togethers!!
Tips for Purchasing Cauliflower
Look for a clean, creamy white, compact curd in which the bud clusters are not separated. Avoid Spotted or dull-colored cauliflower as well as those in which small flowers appear. Heads that are surrounded by many thick green leaves are better protected and will be fresher. Store uncooked cauliflower in a paper or plastic bag in the refrigerator where it will keep for up to a week. To prevent moisture from developing in the floret clusters, store it with the stem side down. September, 2007
Corn...Did you know Corn is America's number one field crop? Corn leads all other crops in value and volume of production. Most of us think of corn as a vegetable, and we eat it as a vegetable. However, it is really a grain and a good source of protein. One cup of corn has 131 calories, 5 grams of protein and 4 grams of dietary fiber.
Corn is also rich in thiamin, niacin, vitamin C, folate, panothenic acid, magnesium, and phosphorus. Corn may help fight cancer and viral infections.
Unfortunately, this delicious food is in the top 5 list of foods linked to food allergies, causing symptoms such as rheumatoid arthritis, irritable bowel syndrome, and headaches.
Corn and corn products affect our lives in many ways; it's much more than just a food!! Check out this very interesting link to find out how different our world might be without this amazing grain. http://www.iowacorn.org/cornuse/cornuse_17.html
December, 2007
Cranberries...Most of us eat cranberries in cranberry sauce or cranberry juice cocktail. Cranberries are a good source of Vitamin C which helps fight atherosclerosis, high blood pressure, certain cancers, and stroke. Also, a good source of potassium which helps keep blood pressure under control. The fiber in cranberries may also protect you from urinary tract infections, heart disease and cancer.
Cranberry juice is also good for your heart. When LDL (the bad cholesterol) becomes oxidized, plaque is formed and obstructs flow of blood to heart and brain. Dr. Ted Wilson, a professor at University of Wisconsin, discovered that cranberry juice prevents LDL from becoming oxidized, thus giving LDL less chance to stick to arteries.
Fresh cranberries are usually available in stores from October to December. When buying cranberry juice cocktail, choose one with the most cranberry juice and lowest in sugar.
Ocean Spray Cranberry Health Good read on prevention of urinary tract infections.
I am including a recipe for Cranapple Conserve, delicious served with your holiday dinner!!
Cranapple Conserve
4-1/2 cups peeled, diced Winesap or other cooking apple 3 cups fresh cranberries 1-1/2 cups unsweetened apple juice 1/3 cup brown sugar 1/4 cup raisins 2 teaspoons peeled, grated gingerroot 1/2 teaspoon ground cinnamon 1/8 teaspoon salt 1/8 teaspoon cloves
Combine all ingredients in a large saucepan; bring to a boil. Reduce heat to medium-low, and cook, uncovered, 10 minutes, stirring occasionally. Remove from heat; let cool. Serve chilled or at room temperature. Cover and store in refrigerator up to 1 week. Yield: 5-1/2 cups. June, 2007
Garlic...What a powerhouse!! This one food is very beneficial for many ailments. Garlic can help lower the LDL (bad cholesterol) without harming your HDL (good cholesterol), resulting in less fat built up in your arteries, lower triglyceride levels, and healthier circulation. Garlic can also help lower blood pressure. Garlic is high in antioxidants, which keep free radicals from damaging your body, resulting in cancer. The allicin in Garlic is a great antibiotic which kills a number of bacteria and viruses. Garlic also boosts your immune system, so you are less likely to catch colds or flu. Garlic also lowers blood sugar. Use garlic in as many foods as you can, salads, vegetables, casseroles, and meat. Garlic, does have a strong odor. So if you are worried about garlic breath, try adding a little parsley or mint.
December, 2006
Grapes contain an abundance of antioxidants which help protect you from heart disease. They also contain fiber, small amounts of vitamins and minerals such as potassium, calcium, manganese, and iron. Grape skins contain resveratrol which fights inflammation and prevents blood clots. Resveratrol is also an antioxidant, which helps fight cancer.
Grape skins also contain quercetin, a powerful flavonoid, which works as an antioxidant to prevent the LDL (bad cholesterol) from building up in your artery walls and blocking blood flow to your heart and brain. It also stops your blood from becoming sticky and clumping together which reduces the risk of stroke. Red seedless grapes contain carotenoids which may protect against macular degeneration, the leading cause of vision loss in people over 50.
Make these delicious fruits a part of your diet. Try grape jam, raisins, and red wine in moderation.
Recipe for a delicious Christmas Fruit Salad with grapes. 2 cups tangerine sections 1 cup grapefruit sections 1 cup seedless grapes 1 cup diced pears 2 tablespoons fresh lemon juice Sugar Cranberry or raspberry sherbet 1/2 cup chopped pistachio nuts
Combine first 4 fruits. Sprinkle with lemon juice and add sugar to taste. Chill. Put in 6 individual sherbet glasses. Top each serving with a small scoop of sherbet. Sprinkle with pistachio nuts. Yield: 6 servings. July, 2008 Lemons...Just one tablespoon of lemon juice gives you more than 10 percent of the RDA for vitamin C. Lemons abound with antioxidants and other phytochemicals, which help fight heart disease, cancer and infection.
Lemons' anti-cancer power is in limonene, a chemical that gives citrus fruits their smell. It is found mostly in the zest. You can purchase a zester for this purpose or use small teeth of a hand grater.
Lemons help protect your skin from cancer. It's easy to add lemon to your diet. Add wedge of lemon to beverages or squeezing fresh lemon juice on your food before eating. I think it is absolutely fabulous for broccoli and fish. A wedge of lemon with glass of water is very refreshing.
I love just about anything with lemon--cakes, pies, puddings, ice cream, cookies, salad dressings.
Pantry Tips
Leave lemons out until they are sliced, then refrigerate. In choosing lemons, they should feel heavy for their size. To get most juice from lemon, roll it against your countertop using palm of your hand. You will get more juice from a lemon that's at room temperature.
The Lemon, a truly versatile fruit Great site...lemon for your health plus lots of great links for other uses of lemons!!
Frozen Lemon Pie on my website...Delicious
November, 2008
Mushrooms contain no saturated fat or cholesterol. Low in fat, salt, and calories. Just half a cup of dried shitake mushrooms has more potassium than a banana, which is important if you have high blood pressure. Many other mushrooms are also good sources of potassium.
Certain chemicals in shitake mushrooms may help fight flu viruses. Whole mushrooms are a good source of selenium, a potent antioxidant which can block cell DNA damage that may lead to cancer. Mushrooms are the only non-animal food that can give you vitamin D, which is important to postmenopausal women fighting osteoporosis. Chanterelle and shitake varieties are good sources for Vitamin D.
Note: Out of the thousands of mushrooms in the world, only a few hundred are edible. That means many more are poisonous, so unless you are a mushroom expert, only hunt for mushrooms in your grocery store.
Excellent site on Mushrooms--News letters, recipes and more..
October, 2007
Oats and Oat Bran products have many health benefits. They provide protein and minerals like potassium, magnesium, phosphorus, manganese, copper, and zinc.
Elevated cholesterol is a major concern, and the use of statins as medication to lower cholesterol is at an all time high! As our awareness for good nutrition increases, we are learning to make better food choices. Oats and Oat Bran have consistently proved their value in lowering cholesterol. Picture a tiny whisk broom sweeping the cholesterol out of your system. When choosing oats, pick the one with the most soluble fiber. Lowering cholesterol also lowers your risk of heart disease.
Consuming enough oats and other sources of fiber and drinking enough water will keep your digestive system running smoothly. Soluble fiber can also help in managing diabetes.
If you like baking your own bread, substitute some of your flour with oat flour. I have also used rolled oats blended into a powder for part of the flour, gives the bread a very nice flavor.
April, 2007 Olive oil is a high monounsaturated fat, which is a good fat, rich in vitamin E. Fights heart disease, rheumatoid arthritis and diabetes. This oil contains no cholesterol, salt, or gluten, and has very little saturated fat. Olive oil contains antioxidants, which keep free radicals in check.
This wonderful oil may also reduce your risk of breast, colorectal, prostate, and esophageal cancers. Olive oil can cut the amount of LDL (bad cholesterol) and triglycerides, and can help reduce your chances for developing Type 2 diabetes. Great for Sautéing your vegetables, really wakes up the flavor.
If you like making your own salad dressings, I recommend olive oil; you won't believe how good it is!! If you don't wish to make your own dressing, a combination of olive oil and lemon juice/vinegar on salad is very easy and enhances the flavor of your greens. Be sure to store olive oil in tightly capped container away from light and heat.
Did you know the Bible has many references to olive oil? In the Old Testament, God gave instructions to Moses for making an anointing oil from spices and olive oil. This oil was also used for some of their offerings and for burning in lamps.
In the days of Noah and the flood, the dove Noah sent from the ark returned with an olive branch, so Noah knew the water had receded from the earth. (Genesis 8:11).
March, 2008
Onions contain potassium, vitamin C and B vitamins, which kill germs, help your heart and fight cancer. Vitamin B6 helps prevent heart disease by lowering high homocysteine levels, another significant risk factor for heart attack and stroke.
Quercetin, a flavonoid in onions helps stop LDL (the bad cholesterol) from becoming oxidized, which means it is less likely to build up and block your arteries and increase your risk for heart attack or stroke; it also acts like an antioxidant by keeping free radicals in check. Quercetin is found only in shallots, yellow and red onions, not white onions.
Onions also contain Sulfur compounds in onions may help lower blood pressure. Chromium found in onions can decrease fasting blood glucose levels, improve glucose tolerance and lower insulin levels.
Many varieties of onions are at your grocers. Some are seasonal, like sweet Vadalia (one of my favorites), and others are available year round. Check out red, yellow or white to see which ones you like best.
May, 2007 Oranges have a high level of vitamin C, about 69 milligrams in one orange and about 80 fat-free calories. Vitamin C boosts your immune system and may lower cholesterol. Oranges also contain fiber, about 3 grams per orange. Folate, found in oranges may prevent blood clotting, essential in preventing birth defects and fighting heart disease. Oranges are also high in potassium which is needed for proper fluid balance, helping keep blood pressure down. Being an antioxidant, vitamin C helps shield you from free radicals that can cause cancer. I love oranges, and they are available year round. August, 2008
Peaches come in three colors, red, white, and yellow--and in many varieties. The yellow ones contain the most vitamin A, an antioxidant, which helps boost your immune system. A delicious 40 calorie treat. Peaches are more than 80 percent water and are a good source of fiber, One peach will provide about 7 percent of the daily requirement for fiber.
Peaches are a good source of boron, a trace mineral which keeps calcium metabolism in check, which helps in preventing osteoporosis. Boron can dramatically boost blood levels of hormone estrogen and other compounds that prevent calcium loss which is especially helpful for menopausal women. Other food sources of boron include green vegetables, fruit and nuts.
Tips for choosing peaches: Soft, but not mushy. Don't squeeze them, as they bruise easily. Buy only enough to use in 3 days; after remaining in your refrigerator, many fresh produce items will lose some of their nutritive value.
Note: The U.S. Department of Agriculture has said U.S. peach growers are among the worst offenders in pesticide overuse, sometimes using thousands of times more than what it considers safe.
For this reason, I would recommend buying organically grown peaches. If this is not an option, remove the skin before using.
Peaches are great for snacks, al good in cobblers, pies and jams.
June, 2005
Peanuts...one of my favorite munchies!! Actually peanuts are not really nuts; they are legumes, and like beans, and have many of the same nutritional qualities. High in protein and fiber, a good source of many important vitamins and minerals, including vitamin E, niacin, manganese, folate, magnesium and potassium. No cholesterol in peanuts!! The fat contained in peanuts is the good kind of fat--monounsaturated fatty acids. This kind of fat helps control cholesterol.
Peanuts contains folate and just 3 ounces of peanuts a day gives you half the amount of folate you need to fight artery-damaging homocysteine. Reverstrol, which works like an antioxidant is present in peanuts. Eating a handful of peanuts will give you the same amount of Reverstrol as 2 pounds of grapes.
Phytosterols occuring in peanuts help protect you from colon, breast, ovarian, or prostate cancer.
Recent studies have shown that peanuts are rich in boron, a trace mineral, which boosts steroid hormones in the blood, keeping calcium losses from dropping by 40 percent, Thus, this mineral plays a big role to help strengthen bones.
I love peanut butter and it is always in my refrigerator. I always purchase natural peanut butter, which contains only peanuts and oil--no preservatives. Must be refrigerated after opening. Read labels...don't buy peanut butter (or anything else) with partially hydrogenated oil!!
November, 2007
Pumpkin is high in beta carotene, which may protect your heart. Pumpkin is also high in fiber and a good source of minerals, including iron, potassium, magnesium and zinc. Zinc helps boost the immune system. Pumpkin seeds may help fight prostate problems. Pumpkin seed oil contains linoleic acid (omega-6) and linolenic acid (omega-3) which may help combat arthritis. Pumpkin seed oil may be purchased for cooking. Its nutty flavor is particularly good in salad dressings.
Pumpkin pie is a big part of our Thanksgiving celebration. Our ancestors prepared pumpkin pie very differently than we do today. They simply filled a pumpkin with milk, spices, and honey, then baked it in hot ashes.
Recipe for Pumpkin Soup, easy and delicious
3 tablespoons butter 1 medium onion, diced 1 medium apple, diced 1 tablespoon brown sugar 1/4 teaspoon cinnamon 1/8 teaspoon nutmeg 1/4 teaspoon salt 2 cups pumpkin, cooked (or use canned pumpkin) 3 cups chicken broth 1 cup light cream
Melt butter in heavy saucepan. Sauté onion and apple. Stir in pumpkin, broth, sugar and spices. Remove from heat. Blend until smooth. Return to heat and add cream.
January, 2008
Spinach...is a power house! Calorie for calorie, spinach provides more nutrients than any other food. Spinach contains many antioxidants and anti-cancer agents. Rich in carotenoids, good source of iron, manganese, folate. Vitamins A and C found in Spinach are important antioxidants that work to reduce the amounts of free radicals in the body. Spinach is an excellent source of magnesium, a mineral that can help lower high blood pressure and protect against heart disease as well. Vitamin K, almost 200% of the daily value in one cup of fresh spinach leaves, helps keep bones strong. The antioxidants lutein and zeaxanthin found in spinach help protect your eyes from light damage and help keep the retina strong, which may avert macular degeneration.
Spinach is a low calorie food, good for those wanting to lose weight. This wonderful food is available year-round. Look for leaves that are crisp and dark green. Great in salads or cooked with a little fat.
A few quick serving ideas: Add layers of steamed spinach to your next lasagna recipe. Toss steamed spinach with pressed garlic, fresh lemon juice and olive oil. Sprinkle with a little Parmesan cheese. Pine nuts are excellent with spinach. May, 2008 Strawberries...I can think of no other food that tastes so good and at the same time be so good for you. High in vitamin C, good source of fiber, folate and potassium. Strawberries are high on the list of antioxidant-rich fruits, which cut down on free radicals, making them a topnotch cancer fighter. Strawberries help lower cholesterol, which may have a positive effect on heart disease.
Do you know that strawberries can help you deal with stress. Ingesting strawberries might pump out more dopamine. This chemical is an ingredient in norephinephrine, which controls how well you deal with stress...bring on the strawberries!!
How to choose strawberries: Size does not matter. Look for plump berries with bright red skins and green caps. Discard any that are discolored, soft, or have green or yellow patches. I like to pick out my own. If you buy yours in a carton, be sure to check the bottom of the container. If it's stained or wet, the strawberries may be moldy or mashed.
Eat the ripest ones first. Strawberries will keep in refrigerator about a week, so a good rule of thumb is to buy only what your family will eat in that time frame, that is unless you are going to use them in a recipe or make some strawberry jam!
A Strawberry Fact: Doubtless God could have made a better berry, but doubtless God never did."
Good read on nutrition facts and measurements for Strawberries
Recipe for a delicious Strawberry Smoothie
4 large strawberries 1/4 cup low fat plain yogurt 1 cup fresh orange juice 1 medium size banana 1 teaspoon vanilla 1 tablespoon honey
Remove stems from strawberries and wash. Blend all ingredients in blender until smooth.
To freeze strawberries, first gently wash them and pat them dry. You can either remove the cap and stem or leave them intact, depending upon what you will do with them once they are thawed. Arrange them in a single layer on a flat pan or cookie sheet and place them in the freezer. Once frozen, transfer the berries to a heavy plastic bag and return them to the freezer where they will keep for up to one year. Adding a bit of lemon juice to the berries will help to preserve their color. While strawberries can be frozen whole, cut or crushed, they will retain a higher level of their vitamin C content if left whole. November, 2006
Sweet Potatoes are very delicious because of their high sugar content. An average-sized sweet potato has only 100 calories, very little fat, and no cholesterol, and loaded with vitamins, minerals, and fiber (3-4 grams each). Sweet potatoes are beneficial for the heart and contain beta carotene, folic acid, and vitamins C and B6, which help to keep blood pressure down and your arties flowing smoothly. Potassium, magnesium, fiber, vitamin C, and beta carotene, all present in sweet potatoes, help fight osteoporosis.
I love a baked sweet potato with butter. Accompany this with a green vegetable or salad, and my meal is complete.
July, 2007
Watermelon...With one of our favorite holidays on the horizon, I would like share with you some important nutritive facts pertaining to watermelon, one of our favorite Fourth of July foods, and also a summer favorite. Watermelon is low in calories, about 50 a cup, contains vitamins A, C, potassium.
Lycopene, an antioxidant which helps protect against Prostate Cancer, is found in watermelon, and in fact, has more lycopene than any other food!!
The American Heart Association gives its stamp of approval for watermelon. Did you know that watermelon contains protein, calcium, iron and dietary fiber? This delicious treat is 92 percent water, and only one gram fat per slice, making it high on the list for those who are trying to lose weight!!
For more info on watermelon check out watermelon.org...everything from carving, how to select, and recipes, even desserts.
September, 2008 White Potatoes...Nothing better than potatoes anyway you prepare them--baked, fried, boiled, mashed, roasted. Especially good for potato salad--great dish for cookouts and picnics. Potatoes are excellent source of carbohydrates, the body's best energy source. Excellent source of vitamin C to help boost your immune system. Potatoes have about 620 mg of potassium--that is more than a banana. Potassium helps attain optimal muscle performance. Also good source of iron, which is essential in helping the body convert food to energy. Potatoes contain no fat or cholesterol and a minute amount of sodium. A six-ounce potato contains 3 grams of protein, almost as much as half a glass of milk, making it a good foundation for a whole meal. Please don't forget about potato skins, which are an excellent source of fiber, about 3 grams of fiber per serving, which exceeds that of many whole grain products,
Copyright © 2000-2008 Patricia's Place. All rights reserved. Patricia's Healthy Nutrition Tip for November, 2008
Patricia's Healthy Nutrition Tips Index
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