Striving4Zen

Apples

Nutrients: Vitamin C, potassium
How they help control weight: Low-fat apples contain pectin, a soluble fiber that helps carry dietary fats and cholesterol out of the body as waste.
Serving size: One apple
Notes: Research shows that eating three small apples a day promotes weight control. Eat apples raw, including the fiber-rich peel. Red apples contain pyruvate, a metabolism-boosting antioxidant (see page 29 for details).

Lentils
Nutrients: Vitamin B6, folate, magnesium, iron, zinc
How they help control weight: High fiber content fills your stomach quickly with a small amount and helps you feel full for a long time.
Serving size: 1/2 cup
Notes: Try lentil soup or baked lentil "meatloaf," accompanied by steamed vegetables and rice. To alleviate flatulence, add kombu (a sea vegetable) to lentils during cooking.

Oatmeal
Nutrients: B vitamins, iron, potassium
How it helps control weight: Low-fat, high-fiber complex carbohydrate that is digested slowly and has a long satiation factor.
Serving size: 1/2 cup
Notes: Eat whole oats cooked or uncooked, served with 1/2 cup of low-fat milk and fresh fruit; or one slice of whole-oat bread with 1 tablespoon of natural (no sugar added) peanut butter.

Spinach
Nutrients: Vitamins A and C, folate, potassium, calcium, iron How it helps control weight: High in dietary fiber and 91 percent water, making it a super "low-energy-density" food that provides satisfaction at a low calorie count.
Serving size: 1/2 cup
Notes: Eat fresh in a salad, or lightly steamed.

Yogurt
Nutrients: Vitamins A, B, and D; calcium
How it helps control weight: Studies show that the calcium and protein derived from yogurt and other low-fat dairy products may help to burn fat.
Serving size: 1 cup
Notes: Yogurt is a high-protein snack at less than 100 calories per serving. Look for brands that contain acidophilus and lactobacillus, "good" bacteria that promote digestion and immunity.

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Labels: apples, eating healthy, healthy food, lentils, nutrition, oatmeal, spinach, yogurt

Vitamin A helps with your vision, bone growth, cell growth and repair, and cell division. It helps regulate the immune system, and makes white blood cells, which help to fight off infections. Vitamin A also helps the skin and mucous membranes function as a barrier to bacteria and viruses. It also speeds up healing when you get cut, and prevents your skin from aging.

It's a good thing that vitamin A is found in so many of our foods, so you usually get enough in your diet. Colorful fruits and veggies are great sources of this vitamin. The RDA (recommended daily allowance) for women is 2,310 IU of Vitamin A a day.

Here's a chart of common everyday foods:

Food	Amount	Amount of Vitamin A (in IU)
Sweet Potato (baked)	1/2 cup	15,740
Carrot	1 medium	10,255
Acorn Squash	1/2 cup	439
Apple	1 medium	75
Fresh Apricot	1 medium	674
Arugala	1 cup	475
Asparagus (steamed)	6 medium spears	905
Banana	1 medium	76
Beet greens (cooked)	1/2 cup	5,511
Red pepper	1/2 cup	2,333
Yellow Pepper	1/2 cup	150
Broccoli (steamed)	1/2 cup	1,207
Butternut Squash (cooked)	1/2 cup	10,950
Grapefruit	1/2 medium	1,414
Corn on the cob	1 medium ear	146
Kale (steamed)	1/2 cup	8,854
Spinach (raw)	1 cup	2,813
Strawberries (fresh)	1/2 cup	10
Plum	1 medium	227
Peach	1 medium	319
Orange	1 medium	295
Watermelon	1/2 cup	438
Zucchini (steamed)	1/2 cup	1,005

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Labels: balanced diet, eating for good skin, healthy diet, nutrition, skin care, Vitamin A

According to the Journal of Applied Nutrition, organically grown fruits and vegetables have significantly higher nutritional content than conventional produce: "Organically grown apples, wheat, sweet corn, potatoes and pears were examined over a 2-year period and were 63% higher in calcium, 73% higher in iron, 118% higher in magnesium, 178% higher in molybdenum, 91% higher in phosphorus, 125% higher in potassium and 60% higher in zinc than conventionally grown produce." In addition, organic meats were not only found to be leaner, but also have about five times the omega-3s.

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Labels: eating healthy, healthier, living holistically, nutrients, nutrition, organic, organic food

Does canned fish (salmon or tuna) have any sort of nutritional benefit when compared to fresh fish?

Canned light tuna, ordinarily made from skipjack tuna, actually poses a substantially lower risk in terms of mercury exposure than fresh yellowfin or albacore tuna. So this type of tuna-canned light tuna-is the type that's best for you to buy if you want to eat tuna relatively often, for example, about one meal per week. While canned light tuna might not provide you with more nutrients than fresh light tuna, it is still likely to be saving you nutrient supplies by allowing your body to avoid processing unwanted mercury.

A second type of fish that can have some surprising benefits when canned is salmon. Because canned salmon is often packed in its own oil, you may be getting the benefit of some extra omega-3 fatty acids. Canned salmon also includes the bones (which are safe to eat since they soften during the canning process) and these bones can provide you with some added nutritional benefits as well. For example, a 3-ounce serving of salmon has over half the calcium found in an 8-ounce glass of cow's milk.

Full article here...

Labels: calcium, canned salmon, canned tuna, fish, healthy diet, mercury, nutrition, Omega-3s

When you dry fruits, you lose more than just water. You also lose nutrients. For example, when it comes to berries, much of their uniqueness is derived from their phytonutrients. Flavonoids like peonidin, petunidin, malvidin, and many others found in berries are susceptible to damage from heat, light, oxygen, and time-since-harvest. While some drying processes are harsher than others, no drying process can leave the phytonutrient content of these berries unchanged.

Since fruits lose water (and therefore volume) during the drying process, their nutrient, calorie, and sugar content become concentrated once they are dried. When you eat a handful of dried fruit, you are consuming more calories than you would if you ate that same amount of fresh fruit.

For example, one-quarter cup of dried apricots contains about 75 calories; for that same amount of calories you could actually enjoy a whole cup of fresh apricots. In contrast to fresh fruits, which I would place in the moderate sugar category, I would classify dried fruits as high-sugar foods (using the apricot example, the one-quarter cup of dried apricots actually contains more sugar-17.4 grams-than the entire one cup of fresh apricots, which contains 14.3 grams.)

The following chart illustrates some examples:

Nutrient	Fresh Apricot Halves	Dried Apricot Halves
Calories	74 (1 cup)	313 (1 cup)
Fiber (g/calorie)	0.04	0.03
Vitamin A (IU/calorie)	40.0	15.0
Beta-carotene (mcg/calorie)	22.9	9.0
Vitamin C (mg/calorie)	0.209	0.004
Potassium	5.4	4.8

The other thing to be aware of with commercially dried fruit is the addition of other ingredients, notably sweeteners. These are added to dried cranberries (and oftentimes other berries) since cranberries are very tart. In this example, I'd suggest looking for dried cranberries sweetened with a natural sweetener such as apple juice concentrate rather than refined sugar or corn syrup.

With the home dehydrating of fruit, however, it's a different story. A home dehydrator does nothing more than blow warm air up through the fresh fruit, and it's not nearly as harsh on the nutrients. The fruit is still "dried" and lasts longer than fresh fruit, but using a home dehydrator is gentler on the fruit than commercial processing. Even though home dehydration is not a bad way to go from an overall nutrient standpoint, it still causes some concern from a sugar and calories standpoint. Sometimes we might end up eating a lot more dehydrated apple slices, for example, than the amount of apple we would have eaten if we had a fresh, organic, whole apple in our hand.

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Labels: dehydrating fruit, dried fruit, eating healthy, flavonoids, fruit, nutrition, sugar

By Rachel Meltzer

Want to make a simple, good-for-you snack even more healthful? (Of course you do!)

Try boiled peanuts. This Southern specialty (available widely in those states and at nutsonline.com) has up to four times the disease-fighting phyto-chemicals of its dry-roasted, oil-roasted, and raw peanuts counterparts, according to Alabama A&M University food scientists. Researchers say that when whole peanuts are boiled in water, the kernels may absorb antioxidants from the shell (it's removed early on in other processing methods); heat may also help release these powerful compounds.

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Labels: boiled peanuts, healthy snacks, nutrition, Nuts, peanuts

"Eating a variety of fruit together provides more health benefits than eating one fruit alone," says Bowerman. "Studies have shown that the antioxidant effects of consuming a combination of fruits are more than additive but synergistic." In fact, a study published in the Journal of Nutrition by Rui Hai Liu, PhD, from Cornell University's department of food science, looked at the antioxidant capacity of various fruits individually (apples, oranges, blueberries, grapes) versus the same amount of a mixture of fruits, and found that the mix had a greater antioxidant response.

According to the study, this effect explains why "no single antioxidant can replace the combination of natural phytochemicals in fruits and vegetables." The author also recommends eating five to 10 servings of a variety of fruits and vegetables daily to reduce disease risks, as opposed to relying on expensive dietary supplements for these compounds. "There are a huge number of compounds yet to be identified," adds Jacobs.

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Labels: antioxidants, fruit salad, fruits, fruits and veggies, healthy diet, nutrition, phytochemicals

No, the different types of oatmeal are not at all the same in terms of nutrition. The very outermost portion of the oat-called the hull-is always removed before the oat is eaten. However, once the hull has been removed, there are several further processing steps that can be taken. Because these additional processing steps almost always serve to lower the nutritional value of the oats, I recommend the least number of additional processing steps to give yourself the best nourishment possible from your oats. The least processed forms for oats are oat groats and steel-cut oats. Oat groats consist of the hulled but unflattened and unchopped oat kernels. Steel-cut oats are the same as oat groats, except for being chopped with steel blades. Because they are the least processed, these two forms of oats are also the most nutritious.

Old-fashioned oats are chopped, steamed, and rolled to give them their flatter shape. Because they are more processed, they are less nourishing than oat groats or steel-cut oats. However, they are still better sources of nourishment than most quick-cooking oats or instant oatmeals. Quick and instant oatmeal usually have their oat bran-the layer of the grain that's just beneath the hull-removed. Many vitamins and much of the oat's fiber are contained within the bran, and so its removal is particularly problematic when it comes to nutritional value. Oat groats, steel-cut oats, and, to a slightly lesser extent, old-fashioned or rolled oats would be your best choices here, with quick and instant oatmeal usually being less nourishing due to further processing and the removal of their bran.

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Labels: breakfast, cereal, healthy food, nutrition, oat groats, oatmeal, rolled oats, steel cut oats

In case you didn't already have enough to worry about, a recent article by the Journal of Horticultural Science and Biotechnology asserts that today's vegetables have fewer nutrients than the ones produced 50 years ago. While today's broccoli, tomatoes, and other produce tend to be larger and more beautiful than the puny specimens of the late 1950's, they allegedly contain between 5% and 40% fewer vitamins and minerals.

One reason for this drop is the so-called "dilution effect." Today's veggies, although bigger than in those of the 1950's, contain roughly the same amount of nutrients. Consequently, their vitamins and minerals are combined with a lot more cellulose and carbohydrates, leading to far fewer nutrients per serving. As larger vegetables are selectively bred to maximize size, this dilution effect grows more and more pronounced.

While dilution is endemic to most forms of agriculture, the industrialization effect can be mitigated by organic and local farming. Organics spend more time in the ground and are exposed to more nutrient-rich soil. While this results in lower yields and higher prices, it also produces vegetables that are more nutritious. In other words, while you might not be able to feed your kids the same high-quality Brussels sprouts that grossed out poor Beaver Cleaver, organic produce might just offer a comparable experience!

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Labels: dilution effect, healthy food, nutrition, organic farms, organics, study, vegetables

In the vast majority of cases, four bananas per day are probably too many. One large banana contains about 18 grams of sugar and 125 calories. Four would contain about 72 grams of sugar and 500 calories. If a person ate about 2,000 calories per day, that person's diet would be approximately 14% sugar from the bananas alone, and about 25% of all calories would come from the bananas. From my perspective, that's too much daily sugar and too many daily calories from a single food.

I have no way of knowing, of course, whether or not four bananas per day are supportive of your personal health. That answer depends upon your individual health status, your daily diet, the amount and type of exercise you are doing, and your current nutritional needs. A healthcare practitioner who can take all of these factors into account would be the best person to help determine the number of bananas that would be best for you to consume to meet your nutrient and health needs.

But I can suggest a set of questions that you might ask yourself about your banana-plus-protein shakes. Does your diet have room for the calories that four bananas per day provide? Do you have to cut out any other nutrient-rich foods that provide other nutrients in which bananas may not be concentrated in order to make room for the bananas? Do you feel good when you eat the bananas? Do the bananas give you the energy and stamina that you desire?

In general, our website approach is to encourage consumption of whole, natural foods. We believe that the benefits of these foods are so unique and so overwhelming that major changes in lifestyle are worthwhile in order to make way for these foods. While you may be getting the nutrients you need from your protein shakes, you also might not be, and you will always increase your chances of getting the full spectrum of nutrients you need by eating a variety of whole, natural foods.

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Labels: bananas, diet, nutrition, question of the day, Whole Foods, world's healthiest foods

Among the Japanese, who each eat an average of 145 pounds of fish a year, rates of depression and homicide are strikingly low. Meanwhile, men who live in landlocked nations such as Austria and Hungary, where fish consumption is respectively 25 pounds and nine pounds per capita, top the global charts in suicide and depression.

Despite the fact that the Japanese smoke like fiends, struggle with high blood pressure, and eat a hundred more cholesterol-rich eggs a year per person than Americans do, they boast enviably low rates of cardiovascular disease, as well as the longest life span on the planet, an average of 81 years…three years longer than that of Americans.

And while it's true that the Japanese consume soy in the form of tofu, miso, and soy sauce, the way it is prepared--precipitated or fermented--is far healthier than the raw, mineral-blocking phytate estrogen and omega-6-rich versions consumed by Americans.

Full Article

Labels: fish oil, healthy diet, nutrition, Omega-3s

Chromium (broccoli, grapes, oranges, grains)

Several studies have shown that chromium supplementation can improve depression symptoms, particularly in people who experience carbohydrate cravings along with altered mood (chromium is a blood sugar stabilizer). Take 300 mcg of chromium per day.

Folic acid (rice, beans, oranges, greens) and B12 (salmon, eggs, milk)

People with B deficiencies are more likely to have severe depression symptoms. Take 800 mcg of folic acid and 1 mg of B12 per day.

Magnesium (wheat and oat bran, brown rice, nuts, molasses)

Involved in many enzymatic reactions that control brain function; helpful for mood disorders, including PMS and bipolar disorder. Take 300 mg of magnesium per day.

Omega-3 fatty acids (oily fish, walnuts, flaxseed oil)

Build healthy brain cell membranes and help facilitate neuron-to-neuron communication. Take a supplement that includes a total of 650 mg EPA and DHA daily.

Zinc (oysters, lean meats, beans, nuts, oatmeal)

Helps metabolize omega-3 fatty acids in the brain. Studies have implicated low zinc levels in postpartum depression and other depression symptoms. Take 25 mg zinc per day (often found in a multivitamin).

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Labels: b-vitamins, chromium, depression, essential nutrient, folic acid, good mood, magnesium, nutrition, Omega-3s, zinc

An article last month by Tara Parker-Pope about the challenges of eating fresh food on a tight budget got me thinking about cabbage. It is a very economical vegetable that is easy to find in any supermarket and it gives you a huge nutritional bang for your buck. This humble food has always been a mainstay for the poor and in cold climates people of all classes have relied on it to feed themselves through many a winter. (The vegetable is at its best during the fall and winter months, when it is in season, and it stores well for weeks).

The family of vegetables that cabbage belongs to is called the Cruciferae family or the Brassica family and related vegetables include kale, broccoli, collards and Brussels sprouts. Johnny Bowden, a nutritionist, calls cabbage “the most important [vegetable] in the world from the point of view of nutritional benefits and cancer-fighting ability.” Cabbage possesses phytochemicals including sulforaphane, which studies suggest protects the body against cancer-causing free radicals, and indoles, which help metabolize estrogens. It’s also an excellent source of vitamins K and C, and a very good source of dietary fiber, vitamin B6, folate, manganese and Omega 3 fatty acids.

The sulfuric compounds in cruciferous vegetables are the source of many of their nutritional attributes, but they also lead to bad smells if the vegetables are overcooked. When it’s cooked properly, cabbage develops a sweet, fragrant flavor and aroma.

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Labels: cabbage, cruciferous vegetables, healthy diet, nutrition, vegetables

As more and more people begin to discover how uniquely delicious and nutritious black beans are, their popularity has begun to soar.

Black bean nutrition - focus on protein and fiber

When it comes to three basic categories of nourishment-protein, fiber and antioxidant related substances- black beans have an especially solid nutritional profile. Black beans, like other beans, really pack a punch when it comes to protein and fiber. On average, each cup features about 15 grams of both protein and fiber.

Black bean nutrition - focus on flavonoid anti-oxidants

While all beans are exceptionally healthy foods when it comes to their protein and fiber content, it's the color coat on black beans that makes them particularly interesting. Researchers have found at least 8 different flavonoids in the black bean's color coat. Flavonoids are typically color-producing phytonutrients pigments that have great antioxidant potential. They can also be responsible for some of the unique flavors found in foods. Flavonoids work together with vitamins to help the body avoid oxygen-related damage.

Many other foods have been studied for their flavonoid content, and foods like red grapes or red wines are famous for their rich supplies of one flavonoid family, called anthocyanins. As it turns out black beans are an equally rich source of this flavonoid family, containing about 2.37 grams of anthocyanins per 100 grams of seed coat.

Black bean nutrition - focus on omega 3 fatty acids

Black beans also contain small amounts (about 180 mg per cup) of omega-3 fatty acids. This amount is about three times the amount available from many other beans, including kidney beans. While the amount of omega-3 fats in one cup of black beans is roughly equal to the amount in one ounce of a cold water fish like halibut, it can still be a valuable addition to your Healthiest Way of Eating since omega-3 fats are essential to protecting your health.

Black bean nutrition - focus on vitamins and minerals

In addition to the nutrients already discussed, black beans also feature concentrated amounts of other important vitamins and minerals. Based upon our nutrient rating system, black beans are an excellent source of one nutrient (molybdenum), a very good source of three nutrients (folate, fiber, and tryptophan) and a good source of five nutrients (manganese, protein, magnesium, vitamin B1, and phosphorus).

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Labels: anthocyanins, beans, black beans, flavonoids, health food, healthy diet, legumes, nutrition

Answer:

No, dried berries are not nutritionally similar to fresh berries-or at least, from our perspective, not similar enough to be considered as comparable foods. So much of a berry's uniqueness is derived from its phytonutrients. Flavonoids like peonidin, petunidin, malvidin, and many others found in berries are susceptible to damage from heat, light, oxygen, and time-since-harvest. While some drying processes are harsher than others, no drying process can leave the phytonutrient content of these berries significantly unchanged.

Since berries lose water (and therefore volume) during the drying process, their nutrient, calorie and sugar content becomes concentrated once they are dried. When you eat a handful of dried berries, such as blueberries, you are consuming more calories than you would if you ate that same amount of fresh blueberries. In contrast to fresh fruits, which we would place in the moderate sugar category, we would classify dried fruits as high-sugar foods.

The other thing to be aware of with dried fruit is the addition of other ingredients, notably sweeteners. These are usually always added to dried cranberries since cranberries are very tart. In this example, we'd suggest looking for dried cranberries sweetened with a natural sweetener such as apple juice concentrate rather than refined sugar or corn syrup.

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Labels: berries, dried fruit, flavonoids, healthy diet, nutrition

“Just something to think about,” he says, “but with things like this, when you eat it in its natural form, there are benefits. But when you take it out and isolate it, for whatever reason, sometimes it doesn’t work. That’s why when I used to take vitamin C, I’d take it with orange juice.”

Function and most of its competitors use antioxidants—in marketing terms, antioxidants are the best thing these drinks have going. But there’s not much evidence that antioxidant-infused drinks provide any health benefit. They do their job in test tubes, says New York University nutrition professor Marion Nestle, but give antioxidants to real people in clinical trials and they show less of an effect. Maybe they only work in tandem with other food elements, or maybe we have our eye on the wrong ball—perhaps we’ve plucked the wrong compounds out of fruits and vegetables. But spicing our foods with antioxidants, Nestle later tells me, can be a waste of time. “In almost every case it’s been tested in clinical trials,” she says, “it’s been shown to have not much beneficial effect.” She says that in a few trials they’ve even had a harmful effect. “When it comes to vitamins and antioxidants, some is good; more is not better.”

Hughes takes in Robert’s comments and nods. “You’re totally right to point that out,” he says. “And yeah, certainly we’d have to have something that we know would work.” He takes the industry’s side of the argument: that beneficial compounds found naturally in foods are often processed out, or occur at such low levels that they don’t make much difference. If the science demonstrates that you can isolate a certain compound without losing efficacy, he says, then it can be consumed at high-enough concentrations to be useful.

“That falls under the category of better living through chemistry,” says Jennifer. She means it as encouragement, but clearly this isn’t the motto Hughes hopes to emblazon on the drinks. “When you have a population trending toward obesity like we do,” she continues, “maybe it’s time to medicalize food.”

“When you look at SoBe, it’s sweetened crap,” Nathanson says. “All these beverages are just sugar water. No one has been able to show that the products work. And I want to temper what I say because some of these guys are my friends and advertisers, but at the same time I’ve got to be real.”

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Labels: Anti-oxidant, beverages, functional medicine, Marion Nestle, Myth, nutrition, Sobe, Vitamin Water

1. Protein In May early results were reported for the multipart study called "Diogenes" (a name created by combining the words diet, obesity and genes), which is being funded by the European Community. Researchers split 205 people who'd lost weight on a fixed diet over two months into five groups, each eating a different kind of diet, to see which group did the best at keeping the weight off. The results: participants who ate more protein were least likely to regain the lost pounds.

2. Nuts Although they are high in calories, research suggests that nuts help keep people thin. In one study with more than 8,000 participants, at the University of Navarra in Spain, people who rarely or never ate nuts gained slightly more over two years than those who munched on them at least twice a week (the results were adjusted for risk factors for obesity). Another study, at Loma Linda University in California, found that overweight women lost weight over six months when they were given almonds to eat and otherwise ate as they chose. Nuts contain mostly unsaturated fat, especially monounsaturated fats, which raise "good" cholesterol. They tend to be filling and may push the body to burn more fat, says Dr. Leo Galland, author of "The Fat Resistance Diet" (Broadway, 2005).

3. Fruits and Vegetables Women who consume five or more fruit and vegetable servings daily are more likely to maintain weight loss than those who eat fewer servings, according to the Centers of Disease Control. (How much is a serving? It's about a half cup of cut-up fruit, berries, or nonleafy vegetables, one full cup of leafy veggies or one medium-size whole fruit.)

4. Berries As you enjoy your daily servings of fruit, don't forget berries. Research at Doshisha University in Japan suggests that anthocyanins, the flavonoids that give berries (and other plant foods) a red, blue or purple color, alter the activity of genes found in human fat cells. In a separate study in which mice were fed anthocyanins, researchers found they didn't gain weight, even when they were given an otherwise high-fat diet that would typically plump them up.

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Disclaimer: I believe in eating these foods because they're healthy, not to make you skinny as per Newsweek.

Labels: anthocyanins, berries, eating healthy, flavonoids, nutrition, Nuts, protein, weight loss

According to a review of the published scientific literature, claims that low-fat dairy products or calcium can help people lose weight are untrue. Neither dairy products in general nor calcium intake promote weight loss.

Out of 49 clinical trials, 41 showed no effects of diary or calcium on weight, two showed an increase in body weight with a dairy regimen, and one showed a lower rate of weight gain. Only five showed weight loss.

An association between calcium or dairy intake and weight loss has been seen in some "observational" studies, possibly due to other factors such as increased exercise, cutting out high-calorie foods with little nutritional value, or other diet changes.

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Labels: health information, milk, myths, nutrition, study, weight loss

Heart of palm (or “palmito”) comes from a perennial palm tree native to the humid tropics of America. Palmito is the central part or heart of some wild varieties of palm trees that originated in the South American tropical jungle.

It has a high fiber content and no cholesterol. It also has large amounts of iron and calcium. Heart of palm is soft, ivory-colored, firm in texture and delicate in flavor. It is typically used in salads or “ceviches” or even mixed in or fried for main dishes.

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Labels: eating healthy, hearts of palm, nutrition

Although not a common item in most households in the United States, tempeh, with its distinctively nutty taste and nougat-like texture, is increasing in popularity. Tempeh easily absorbs the flavors of the other foods with which it is cooked making it adaptable to many types of dishes.

A food made from fermented soybeans, tempeh provides not only the protein found in soybeans but their many other health benefits as well. It is a very good source of manganese and a good source of protein, copper, phosphorous, vitamin B2 and magnesium. In addition, tempeh is a good source of monounsaturated fats.

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Labels: healthy diet, healthy food, manganese, nutrition, protein, tempeh