Saturday, April 12, 2014

A Tasty Way to Eat Your Veggies

Written by Jordan Zelenky
Part of National Nutrition Month 2014

How many times have you been told to eat two or three servings of vegetables every day?  If you’re anything like me, you probably hear that message all the time. Unfortunately, most people just don’t like the taste of those green, leafy veggies.

Image by Jordan Zelenky
What’s so special about greens? Take spinach, for example, which is an excellent source of Vitamins K and A, and is very low in fat (Palmer, 2009). All of those benefits are great, but because spinach has such a bland taste, it is often excluded from my meals. I knew I had to start eating spinach because relying on broccoli and carrots to get enough veggies doesn’t provide enough variety, so I thought about adding spinach to smoothies.

Image by Jordan Zelenky
Smoothies are so versatile, which makes them an easy way to add new foods to your diet if you’re unsure about a new food’s texture. The thought of an overwhelming spinach taste in my smoothie made me nervous at first, but after my first try combining the ingredients the flavors were nothing but strawberries, bananas, and soy milk! The spinach blended into the flavors of the fruits perfectly, and I was left with my normal smoothie, just a little more green in color.

To make my smoothie, use 2 large strawberries, ½ ripe banana, a couple of ice cubes, ½ cup of soy milk, and a ¼ cup of spinach. Next, cut up the strawberries and banana, then combined all of the ingredients into the blender. Pulse the blender for 30 seconds, but you can adjust that time depending on the thickness you prefer. Try to come up with your own combination of flavors and veggies! I’d love to hear new ideas to mix up my routine ingredients.

References

Palmer, S. (2009). Spinach Flexes Its Mighty Nutrition Muscle. Environmental Nutrition, 32(3), 8-8. 

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Better Flavor, Better Savor: Marinara Sauce

Written by Lindsey Wallace
Part of National Nutrition Month 2014


Have you ever considered how much money is saved by preparing meals from scratch? Want better flavor and be a better saver for your family? Consider preparing your own marinara sauce.

Save yourself from high sodium and mediocre flavor when buying store bought marinara sauces. Venture to make your own from fresh produce from your local grocer or farmers market.

Image by Lindsey Wallace

 
Your marinara will be flavorful and inexpensive compared to store brands. The savings are more than monetary; just 50mg of sodium per serving compared to most store brands of 400mg sodium per serving. Foods low in sodium keeps the heart healthy. Sodium in excess can damage the heart by making the heart work harder to pump blood.

The taste of homemade marinara with fresh ingredients is much more dynamic than store brands. The various herbs, spices, and aromatics are creating the flavor instead of salt. I hope you are up to the adventure of making your own. Enjoy the flavors!


Consider canning your sauce for serving up a quick. Safely canning practices allow you to savor these flavors year round! The recipe below is intended for canning 8 pints of marinara; however the recipe can be adjusted to fit your serving size needs. What’s your favorite meal to serve up your marinara?

Ingredients:
Yield: 8 pints
1 1/4 cups chopped onions
1 1/2 cups chopped celery
1 cup finely chopped carrot
1/2 cup olive oil
1 teaspoon minced garlic
8 lbs ripe tomatoes, peeled and chopped
1 teaspoon sugar
1 bay leaf
1 teaspoon dried basil
1 teaspoon oregano
1 teaspoon marjoram
1 teaspoon salt
1 teaspoon pepper

References


AmyZoe (2009, January 9). Canning marinara sauce. Retrieved from

American Heart Association (2014, February 19). Sodium (salt). Retrieved from

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Avoiding the Freshman Fifteen

Written by Kelsey Tripp
Part of National Nutrition Month 2014

If you currently live on a college campus, you may be afraid of gaining the dreaded “freshman fifteen”. I often find myself eating chips, cookies, and other tasty snacks, but I later regret those empty calories. Everyone should eat those delicious treats on occasion, but it is important to eat a diet full of fruits and vegetables.  I’ve found that the best defense against unwanted weight is to stock my mini fridge or cabinet with healthy choices to eat as snacks between meals or late at night.

Some of the foods you can find in my dorm room are the following:

-          Clementines are easy to peel and they are small enough to fit in any book bag if you have a lot of back-to-back classes.
-          Apples and bananas are always my go-to fruits; they are sweet treats any time of the day.
-          Baby carrots are my best defense against late-night study sessions when I just want to munch on chips or candy.

-          Red peppers are one of my favorites and a vegetable you should try! According to the USDA’s National Nutrient Database, red peppers have two times more Vitamin C than oranges.

Image by Kelsey Tripp

Carrots and red pepper are delicious on their own, but you can dip them in hummus or your favorite dressing!

Start a shopping list including your favorite fruits and vegetables to pick up next time you go to a grocery store. When you’re in the produce section, don’t be afraid to explore different foods! What are some other easy, healthy snacks you would include with this list?

References

National nutrient database. (n.d.). Retrieved from http://ndb.nal.usda.gov/ndb/search/list

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Scrumptious Spinach

Written by Deanna Teter
Part of National Nutrition Month 2014

Spinach is a veggie many people do not like because of the rep that comes with it; people do not think it tastes good. But, if you are not a fan of how it tastes by itself, it can taste great when you add it to many dishes. It can be added to sandwiches or wraps, omelets, in a dip, in a dish as an appetizer or even as a side dish. Not only does it taste great in recipes but spinach has many benefits and can be good for the body. It has lots of vitamins and minerals that make it a good vegetable to add to your grocery list. Spinach can help maintain bone health, protect eyesight, fight infections, and help keep skin healthy. Now that you know a little more about spinach here is a simple recipe you can try to add spinach to any meal.

Quick and Easy Sauteed Spinach

Image by Deanna Teter

Ingredients                 
1 Tbsp Olive Oil
1(10 ounce) bag spinach leaves
1 ½ tsp garlic salt
¼ cup grated parmesan cheese

Directions
1. Heat oil in large skillet over medium heat then add spinach and cover.
2. Cook for 5 minutes then stir in garlic salt and cover for another 5 minutes.

3. Remove from heat and sprinkle with parmesan cheese to serve.

If you are still not convinced on how spinach can taste great try some of these simple steps to incorporate spinach into your everyday meals:

·         Add spinach to a smoothie
·         Sprinkle spinach on any pasta dish
·         Eat a salad with spinach
·         Add spinach to your pizza
·         Toss spinach into soup

What will you do with spinach?

References

Basic report: 11457, spinach, raw.(n.d.) Retrieved from http://ndb.nal.usda.gov/ndb/foods/show/3214 

Quick and easy sautéed spinach (n.d.). Retrieved from  http://allrecipes.com/Recipe/Quick-and-Easy

Spinach Health Benefits. (2014, February 20). Retrieved from http://www.newhealthguide.org/Spinach


What are the health benefits of spinach? (2014, February 2). Retrieved from

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Rhapsody in Orange

Written by Katarina Smiljanec
Part of National Nutrition Month 2014

Imagine a rainbow of tropical colors combined in a nutritious drink! Fresh squeezed juice is a delicious way of refreshing and energizing your body. By focusing and thinking about what you are tasting, you are also making your brain exercise and stay healthy.

Image by Katarina Smiljanec
I decided to make a juice from fresh oranges, carrots, grapefruit and ginger (in the picture). The pigments from each blend together to create an appealing bright orange color, stimulating the appetite. The dominating citrus aroma from the oranges is fused with a hint of ginger, making your brain curious as to what exactly you will taste. When the refreshing drink touches your taste buds, the smooth consistency allows you to differentiate between each of the blended fruits and veggies. The mild, sweet flavor of carrots and citrusy, sweet flavor of oranges makes the base of the juice while the grapefruit and ginger root give just a slight bitter aftertaste, but enough to make you go for more.

There are numerous fruit and veggie combinations that will excite your taste buds. It takes no longer than a few minutes of your busy schedule to make juice with them. Some of them might not taste good to you, but experimenting with different ingredients can open up the doors to amazing flavors. Which is your favorite combo?

For those that would like to try the described juice, here is the recipe:
7 carrots
3 oranges
1/2 grapefruit
0.5”x1” piece of ginger root
Yields 12oz of juice.


Wash all the ingredients. Peel the oranges and the grapefruit. There is no need to peel the carrots and the ginger root. Juice the fruits and veggies, pour in a glass, and enjoy! 

References

Ding, S. (n.d.). Juicing basics. Retrieved February 19, 2014. Message posted to http://juicing-for-health.com


Nguyen, A. (2012). Juicing: How healthy is it?. Retrieved March 5, 2014. Message posted to 

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Quick Breakfast Ideas to Help You Earn an A!

Written by Rachel Sable
Part of National Nutrition Month 2013

I’m the type of person who presses the snooze button at least three times before actually getting out of bed. I love my sleep (as do all college students!) and absolutely dread setting my alarm clock.  Due to about 30 minutes lost during my over pressing of the snooze button, I have to get ready for the day in the quickest way possible.  As a student studying nutrition I am aware of the importance of breakfast and must decide, “What can I eat that is quick yet provides a jump start to my day?”  I’ve found that cereal seems to be the most tasteful option.

Image by Rachel Sable
Cereal can be a great breakfast option if you are choosing the right ones.  I always check the nutrition label and serving size.  Never rely on the claims made on the front of the box!


What should be in your cereal per serving size?


High in fiber (more than 3g)
Low in sodium (less than 200 mg)
Low in sugar (10g or less)
Image by Rachel Sable


Now we all have a hard time choosing the ‘healthy’ cereal over the ‘sugar’ cereal in the grocery aisle but there are healthier cereal options that taste just a great as the ‘sugar’ cereals.  Some options include raisin bran, miniwheats, or honey bunches of oats. Plus, you can include a serving of fruit to your cereal, like I always do, to add some sweetness to your breakfast.  My most popular choices include Honey Nut Cheerios with sliced bananas or Special K Fruit n’ Yogurt with blueberries.


Which cereal will you choose for breakfast?

References

Mayo Clinic Staff (2011). Healthy Breakfast: Quick, flexible options to grab at home. Mayo Clinic. Retrieved from http://www.mayoclinic.org/food-and-nutrition/ART-20048294?pg=2

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A Spin on Spinach

Written by Maureen Pryatel
Part of National Nutrition Month 2014

What words come to mind when you hear the word "spinach?"  Let me guess:  did the words gross, yuck, and blah come to mind?  Well, clear your mind of those negative connotations about spinach because this superfood is about to become your favorite vegetable!

Image by Maureen Pryatel
You might ask, well why should I eat spinach, anyway?  Spinach is a great source of vitamin K, which helps with the mineralization of bones in our bodies.  In addition to vitamin K, a serving of spinach contains a substantial amount of vitamin A, vitamin E, vitamin C, iron, folate, and magnesium, just to name a few. Spinach has many health benefits, and there is a way to eat spinach that makes it taste good.

A great way to incorporate spinach into your meals is to make it a hidden ingredient, and make it seem like you are not even eating it.  Spinach can be blended into smoothies, which gives them a unique green color but tastes just the same.  It can also be hidden in common dishes such as omelets, or quiche.  Hide spinach at the bottom of your salad and pile all of your other ingredients on top.  You might even forget the spinach is there!

There is no need to compromise taste when it comes to eating healthy; you just have to be creative and find ways that work for you.  So give it a try and add some spinach to your meals--you won't regret taking a spin on spinach!

References

The World's Healthiest Foods.  (2014).  Retrieved from:  http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43

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Chickpea Craze

Written by Amanda Presler
Part of National Nutrition Month 2013

You might be familiar with garbanzo beans, also know as chickpeas, but did you know all you can do with them? Because they are legumes, chickpeas are a great source of protein and fiber! One serving of chickpeas provides you with just 120 calories. 20 grams of carbs, 6 grams of fiber (24% of your daily fiber intake!), 6 grams of protein to keep you feeling full AND 10% of your daily iron intake are all packed into this single serving!  Furthermore, chickpeas contain many unsaturated essential amino acids, including linoleic and oleic acids. Riboflavin, niacin, thiamin and folate are examples of vitamins also contained in chickpeas that are so important in the diet. When eaten as part of your regular healthy diet, chickpeas can help prevent diseases such as type 2 diabetes, cardiovascular disease, digestive problems, and even potentially some cancers. As an added bonus, a can of chickpeas costs about a dollar at the grocery store so you won’t break the bank stocking up!

Image by Amanda Presler

Give your recipes a fun, healthy twist by using chickpeas! I recently used a recipe with chickpeas to make super easy gluten-free cookies.  Blended chickpeas, honey, peanut butter and some other ingredients were combined to substitute for gluten-producing flour. The peanut butter and honey served as binding agents holding the processed chickpeas together in substitution of typical cookie ingredients! Throw in some peanuts or chocolate chips and you have a gluten-free cookie that doesn’t have to taste gluten-free!

Chickpea cookie recipe:
http://www.texanerin.com/2012/04/grain-free-peanut-butter-chocolate-chip-cookie-dough-bites.html
A couple notes: I’ve also used less chickpeas (even ½ cup) and they turned out great! Also try adding 1 Tbs of brown sugar, and experiment with chocolate chips, chopped peanuts, shredded coconut, or toss in another ingredient you might want to try!

Chickpeas are also great tossed into a salad as a protein source, pureed into hummus (where you can add other ingredients such as roasted red pepper), or even just cooked and served as a side dish. The taste of chickpeas goes well with a wide variety of other foods, so the possibilities are endless!

Here are a few links to some chickpea recipes:


I hope this post will inspire you to get creative and find ways to incorporate chickpeas into some of your everyday recipes. Be sure to let me know some ways that you’re using your chickpeas!

References

Jukanti, A.K., Gaur, P.M., Gowda, C.L., Chibbar, R.N., “Nutritional quality and health benefits of chickpea (Cicer arietinum L.): a review.,” British Journal of Nutrition, vol. 108, 16 pages, 2012. Retrieved from: http://journals.cambridge.org.ezproxy.lib.vt.edu:8080/action/displayAbstract?fromPage=online&aid=8675336

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Sensationally Safe Snacking

Written by Erin Passaro
Part of National Nutrition Month 2014

You’re probably sitting at your computer, looking at the clock and debating if you should read this blog post.  However, despite how much time you have, in the hustle and bustle of this hectic American lifestyle, eating happens.  Judging from the 2/3 of Americans that are overweight, this eating is not usually healthful.  A lot of unhealthful eating is snacking which happens due to lack of time, resources, and/or ingredients.  Traditionally, we think of snacks as being highly-processed junk food items however if you’re in a pinch, vegetable- and fruit-based snacks are the way to go.  They are a delicious way to provide more nutrient-dense energy for your body, to get you through those long days while not making you feel bad about snacking.  Here is a quick and very simple recipe I threw together this past weekend:

Edamame, Cranberry, & Feta Salad      
1 12oz bag frozen, shelled edamame
½ cup dried cranberries
½ cup low-fat crumbled feta cheese
Splash of olive oil
Salt & pepper to taste

Bring water to a boil and add the edamame beans, stirring occasionally for 5-6 minutes or until tender.  Drain beans, toss with olive oil and add in remaining ingredients.  Divide into snack-sized portions.  

Image by Erin Passaro

Edamame is composed of soy, so it provides a lot of protein, fiber, vitamins, and minerals with low caloric and fat values.  Research shows that diets composed of vegetable proteins like soy are associated with lower cholesterol levels and heart disease risk.  Despite all the health benefits, this snack still packs a lot of flavor, with the cranberries and feta cheese creating a mouthwatering combination of sweet and salty.  The edamame, cranberry, and feta salad encompasses enjoyment of eating right, for the everyday, on-the-go American. 


What kind of nutritious snacks do you indulge in on those busy days?  Feel free to share your favorite snack recipes here for other readers!

References

Friedman, M., & Brandon, D. L. (2001). Nutritional and health benefits of soy proteins. Journal of Agricultural and Food Chemistry, 49(3), 1069-1086. doi:10.1021/jf0009246

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Season of Squash

Written by Rachel O'Connor
Part of National Nutrition Month 2014


Image by Rachel O'Connore
It is March, still chilly, and hard to imagine any vegetable could be in season. On the contrary -- many are! One of the best vegetables to purchase during the winter/early spring is squash. It is very low in saturated fat, cholesterol, and sodium and a good source of vitamins E, A, and C, as well as calcium and manganese (Squash Intimidation 2013). Butternut, acorn, and spaghetti are the most common types available during the colder months. Butternut squash is an ideal choice if looking to incorporate in a vast variety of recipes. Anything from soup to pasta to casseroles can integrate this versatile vegetable. What are some of your favorite recipes for squash or other in-season vegetables? Enlighten us!

 It may be intimidating if you have never cooked it, but there are some very simple methods. After peeling and cutting in half, the seeds need to be scooped out. Then you can roast it in the oven or zap it in the microwave for a quick dish; time will be dependent on size of squash.

A recipe that is not only simple, but also nutritious and delicious is spice-roasted butternut squash and onions. The only ingredients are a large, cut and peeled squash, a red onion, olive oil, garam masala (a great Indian spice, combining sweet with a mild kick, found in most grocery stores), salt, black pepper, and cilantro (though I usually forego the cilantro out of personal preference). Olive oil is a great choice when cooking vegetables in a light way because it is a monounsaturated fat that may help lower the risk of heart disease and also gives vegetables a nice flavor.

Chop, season, and roast for 25 minutes at 400°, and voila! An easy side dish everyone will enjoy.



 The recipe:


1 spray(s) cooking spray   

2 1/4 pound(s) uncooked butternut squash, fresh, peeled, cut into 1-inch chunks   

1 medium uncooked red onion(s), halved and thinly sliced   

1 Tbsp olive oil   

1 tsp garam masala   

1/2 tsp kosher salt   

1/8 tsp black pepper, freshly ground, or to taste   

3 Tbsp cilantro, fresh, chopped   
                     

References

Squash intimidation.  In eatright.org. (2013).  Retrieved from http://www.eatright.org/Public/content.aspx?id=6442478245   

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Don't Bring Home the Bacon!

Written by Elaine Meredith
Part of National Nutrition Month 2014

A breakfast for those with hypertension.

Why do you eat what you eat? Maybe because the food you eat now is what you grew up with. Possibly it’s because one restaurant is cheaper than another. Maybe it’s because it’s just plain tasty! Taste has a huge influence on food selection. Why eat a food that you don’t think will make your taste buds happy? Many people, including my father, don’t try healthier options, because they don’t think it will taste good.


My dad’s favorite breakfast meal is pancakes with a side of bacon and fried potatoes. Unfortunately, eating habits like this, have led to my dad’s high blood pressure. The recommended diet for people with hypertension is full of fiber and potassium and low in saturated fat, cholesterol, and sodium. For many people, including my dad, this diet sounds like a foreign language and it’s hard to translate into what foods to pick up at the grocery store.  For others these recommendations may not sound appetizing. So I listed substitutes for his favorite grocery items and provided him with a healthy but tasty breakfast alternative that will still satisfy his sweet tooth!

Bag it
Leave it on the shelf
Fresh Apples, Oranges, Grapes
Apple Pie, Orange Juice, Grape soda
1% Milk
Whole Milk
Whole grain bread
White bread
Spinach
Iceberg lettuce
Carrot chips
“Tater” chips
Turkey, deli turkey slices, Ground turkey
Ham, bacon, ground beef
Yogurt
Ice Cream Sandwiches

Image by Elaine Meredith

Whole grain bagel thin + spinach + egg + turkey slice + Muenster +yogurt + grapes + bananas + orange = One healthy delicious breakfast!

What healthy foods are you fearful of trying? Make that healthy substitute, because healthy can always be tasty. Fear no fruits or veggies! The grocery store is your oyster!

References

How to prevent high blood pressure. (2013, May 09). Retrieved from             http://www.cdc.gov/bloodpressure/what_you_can_do.htm

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Try to Ch-Ch-Chia!

Written by Hunter Meakin
Part of National Nutrition Month 2014

Image by Hunter Meakin
Do you want to add more proteins and minerals to your meals without changing the flavor? Would you like to reap multiple health benefits by adding one ingredient to your every day foods? If you answered yes to these questions, then you should consider adding chia seeds to your everyday diet. Chia seeds come from a flowering plant in the mint family that is native to Mexico and Guatemala (Coles, 2013).

Not only do chia seeds contain many vitamins and minerals, they also provide numerous benefits for the body such as:
-          Combat diabetes
-          Reduce high blood pressure
-          Help prevent heart disease and inflammation
-          Help with weight loss


It is very easy to incorporate chia seeds into your diet. Chia seeds have a nutty flavor but their flavor is so mild that it doesn’t compromise or alter the flavor of the dish you add them to. Chia seeds can be added into essentially anything but I would recommend adding them to smoothies, yogurt, oatmeal, on top of salads, in salsas and in pudding. 

Recipe for Chia Pudding:
2 TBSP of Chia Seeds
1 Cup of Almond nut Milk
2 TBSP of Sweetner (Honey, Maple Syrup or Agave, Cane Sugar)
1 Tsp Vanilla

Directions:
Mix all ingredients together and stir every ten minutes for an hour.  Refrigerate overnight until pudding forms.

Have you ever tried chia seeds before? How will you use them in your next recipe?

References

Coles, T. (2013, June 3). Chia Seed Benefits: 10 Reasons to Add Chia to Your Diet. Retrieved from http://www.huffingtonpost.ca/2013/06/03/chia-seed-benefits-_n_3379831.html


“What are Chia Seeds?” (April 2013).  Retrieved from http://www.eatright.org/Public/content.aspx?id=6442472548&terms=chia%20seeds

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Who Else Loves Chipotle?

Written by Lindsey Kummer
Part of National Nutrition Month 2013

As a college student, a lot of my meals are eaten out. Finding healthy options can be hard at times, but I want to share with you a great method of how to create healthy meals, anywhere you go!

A popular fast food restaurant for college students is Chipotle. If you add on a tortilla, extra cheese, sour cream, and chips with guacamole, you will leave yourself with a high calorie meal containing excess saturated fat. But, you can still get the taste you crave, while eating healthy.

For your meal, include:
·         Protein – chicken is the leanest, and if you are a vegetarian you can include either kidney or black beans
·         Whole grain or complex carbohydrate – Chipotle now offers brown rice, which is an excellent option. If you are not a fan of rice, you can substitute with beans which also contain complex carbohydrates
·         Vegetables – fajita vegetables are available (includes onions and peppers), along with corn, lettuce and fresh salsa. Try to include at least 2 of the available vegetables in your meal

·         Fat – Do not be afraid of fat! My favorite is Chipotle’s guacamole, but you may also include cheese. Did you know that avocadoes, the main ingredient in guacamole, have been shown to decrease cholesterol levels and improve overall health? 

      By skipping the tortilla and ordering a bowl or salad instead, you can save an extra 300 calories and 10g of fat! That is about the caloric and fat content of a typical breakfast! When ordering, just remember:

protein + whole grain + 2 vegetables + fat

      And there you have it!

Image by Lindsey Kummer

What are some of your favorite restaurants?  What do you order while eating out that is healthy, yet delicious?

References

Dreher, M. L., & Davenport, A. J. (2013). Hass avocado composition and potential health effects. Critical Reviews in Food Science and Nutrition, Retrieved from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/


Nutrition calculator . (n.d.). Retrieved from:

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Say Bye to the Two Bs at Meals: Boring and Bland!

Written by Taylor Horne
Part of National Nutrition Month 2014

Without question there is a wide range of attitudes toward a healthy diet in our society. At times thinking of eating well can have negativity associated with it – those bland vegetables that are pressured upon us, or the lean meats and starches that can seem to be lacking flavor. So what’s there to be done to change the approach to a healthy diet to make it more exciting? One of the easiest ways to spice up a nutritious diet is literally that simple, incorporating spices! What could be better than enriching the taste of the foods you consume while avoiding excess calories and getting added health benefits as well? Mixing spices with staple foods like pastas, eggs, vegetable dishes, and other starches and proteins will make a significant increase in the excitement of your mealtimes. Try these quick ideas:

-          Add cinnamon or nutmeg when making ground coffee
-          Replace the salt in your shaker on the dinner table with a new spice every week

These will allow you to occasionally skip on the flavored coffee and espresso drinks you love the flavor of that can be packed with calories and fat and also decrease the salt intake during meals at home. It also allows a chance to become familiar with and incorporate new spices into your everyday life! What are some spice and food combinations you’ve found to be particularly appealing? Have any of them been surprising?

You have complete control over the richness and tastes of the foods in your diet. Why settle for monotony when you could be giving your taste buds something to celebrate? Give some of these spices a try today! 

Image by Taylor Horne


Talk about an endless array to choose from...
Some articles for further reading:


References

Dhingra, D., Sharma, A. (2006). Antidepressant-like activity of n-hexane extract of nutmeg (Myristica fragrans) seeds in mice. Journal of Medicinal Food, 9(1), 84-89.

Martell, C. (2009, December 4). Spice Up Your Diet; Herbs, Spices Offer Health Benefits. Wisconsin State Journal, pp. C1. 


O’Neil, C. (2009, October 21). Spices boost health benefits, too. The Atlanta-Journal Constitution. pg. 2D.

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