Number 1 Foods for Various Vitamins and Minerals

Vitamin/Mineral - Food

A - carrots (raw, boiled)

B12 - shellfish (clams, mollusks)

Biotin (B7) - swiss chard (boiled)

C - hot peppers (red and green)

Calcium - non-dairy source: sesame seeds

D - mushrooms (shiitake and button)

E - sunflower seeds (raw)

Folic Acid (B9) - bran flakes

K - kale (boiled)

Magnesium - pumpkin seeds (raw)

Riboflavin (B2) - calf's liver (braised)

Thiamine (B1) - sunflower seeds

Zinc - oysters

Resources
livestrong.com
healthaliciousness.com
healthdiaries.com
whfoods.com
vaughns-1-pagers.com

5 Super Foods

Sweet and Yukon gold potatoes

Not French fries or potato chips. Sorry. But you don’t have to sacrifice flavor for nutrients. Potatoes contain beta-carotene, vitamin C and fiber. A medium baked potato with light butter and low fat cheese is a healthy and filling meal.

Quinoa

Pronounced “keen-wah,” this grain-like seed is high in protein and helps lower cholesterol. It looks like small pasta, boils like rice and has a light nutty flavor. Try it with chicken and vegetables and as a lower carbohydrate alternative to rice.

Nuts

Though they have fat and calories, nuts also contain vitamin E and are excellent sources of plant-based protein. Be careful with portion size; a serving a peanuts, almonds or cashews is one ounce (30 to 35 pieces).

Yogurt

Besides the obvious benefit of calcium, yogurt contains bacteria that promotes healthy digestion and strengthens the immune system. Look for “live and active cultures,” like L. acidophilus and Bifidus in the ingredients.

Beans

With as much protein as xx, beans are filling and healthy. Beans in general contain a myriad of fiber. Kidney beans, especially, offer great doses of B vitamins and potassium.  Beans can also easily upset some stomachs, so add them to your diet steadily if you are prone to digestive issues.

3 Great Herbs

Ginger
Spicy, zesty, peppery yet slightly sweet, this herb comes in root form and is best used as a tea or fruit ade. It can also be chopped up and added to chicken marinade for a bit of a kick. Ginger root contains chemicals that help soothe and relax tight, constricted muscles, resulting in mild to moderate pain relief (especially for cramps).

Rosemary
Crisp, clean and aromatic, this woody herb adds great flavor to chicken, fish and potatoes. Remove the tiny, sappy leaves and either blanche them with the food or add it on top just after cooking. Rosemary creates a calming and cleansing effect on the nasal passages and palette.

Cilantro
A must for any Mexican dish, this strong, tangy herb also packs a punch in egg, beef and potato dishes. It cleanses the palette and stimulates digestion.

Best Meals, Best Times

Few things are more satisfying than walking into a home that is permeated with the delicious aroma of freshly cooked food. My absolute favorite is walking into my mother’s kitchen from a cold winter’s day and smelling her famous pot roast simmering in the slow cooker. The meat is tender and has browned to perfection; the carrots and potatoes have soaked in the roast’s flavor and are soft yet still retain a bit of crunch; the onions are sweet and juicy; the rolls are fluffy and buttery. The whole sensory event evokes happy childhood memories of holidays at home with family and friends.

Hearty, home-cooked food has the amazing power to bring people together in a warm and inviting way. Even the preparation of the meal is significant. Each item must be of the finest in its class. At the grocery store, Mom selects the best cut of rump roast possible from the butcher; I help her find the perfect vegetables, bright orange carrots, golden yellow onions, large russet potatoes; we select the softest wheat rolls from the bakery. Back at home, she and I trim off the fat, chop up the roots, and arrange everything in the cooker. Within an hour the whole house smells of the glorious mixture.

Friends and relatives arrive and all comment on the appetizing aroma as they begin to talk and listen to each other. Mom bustles around the kitchen and living room, flitting from food to loved one. I watch her and admire her vitality and caring nature. When we all sit down to the table everything is just right; the meal, the people, the spirit of togetherness and unity. And it all stared with simple, raw ingredients chosen, cooked and served with love and care. 

Coffee Table Essentials for Guests

1. Photo albums
Only set out the albums that you don't mind anyone looking through and won't embarrass anyone (whether it's the persons in the pictures or the ones viewing them). Keep the nightmare hair-do prom pictures and naked baby photos in another room.

2. Coasters
Opt for higher quality coasters that won't fall apart when wet or stick to the glass bottom. Cork is nicely absorbent, but be sure there is another material to go between the cork and the table top. Choose from wood, glass, metal and even woven cloth.

3. Channel changers/clickers
As we all have at least four separate controllers these days, keep them in a portable holder. Many come in fun shapes and colors, even decorated in the guise of your favorite sports team.

4. Tissue box
Tissue boxes come in all shapes and sizes, so you can choose ones that coordinate with your decor.

5. Magazines/books
Obviously only set out ones appropriate for all ages, but also ones that show off your and your partner's taste. Choose title that you can talk easily and freely about to guests to stimulate conversation.

6. Candles/air fresheners
Be wary of these as many people have allergies and sensitivities to scents and oils. The least potentially damaging scents are vanilla, apple and lavender. Always opt for mild, subtle types; move the strong, "offensive" scents elsewhere for the evening.

Random Household Tips 2

Washing machine smelling stale or moldy? Run a hot water cycle (minus clothes) with a cup of bleach.

Bananas going brown in the bowl to soon? Thread a wire hanger through a drilled hole in the kitchen wall and secure with a nail or wood staple. Hang the bunch on the hook.

Pets chewing on the baseboards? Rub a clean, white soap bar, such as Ivory or Dove, along the boards to leave the bitter taste behind without staining the wood. Vacuum up any shavings that fall on the carpet and reapply as needed.

Cheap, Natural Cleaning Tips

Ingredients:
Lemons
Salt 
Baking soda

1. Dip a lemon half in salt and use to scrub and shine copper pots and pans. Rub in small, circular motions,  rinse and wipe dry.

2. Pour a small pile of salt on wooden cutting board to clean and disinfect after each use. Slightly wet board and rub salt into wood with fingertips, rinse and let dry. *Be sure to throughly wash all salt traces from nail beds if you do not wear rubber gloves.

3. Mix a paste of baking soda and salt and scrub into sweat stains on clothing. Let sit from five minutes to a day. Wash as normal. Great for delicate fabrics such as silk, linen and thin cotton.