Tomatoes

A cup of fresh tomato provides you with more than half the vitamin C needed daily. Tomatoes are an excellent source of vitamin A, and vitamin K. A medium tomato has as much dietary fiber as a slice of whole wheat bread but only 35 calories. Tomatoes are also a very good source of molybdenum, potassium, manganese, chromium, and vitamin B1.

Adding more tomatoes to your diet may reduce your risk of heart disease, cancer, osteoporosis, and degenerative eye disease. It can improve cholesterol levels, lower blood pressure, prevent premature aging and help older people stay active longer, as well as improve skin texture and color and may build up a protective effect against sun exposure.

Tomatoes contain Lycopene, an antioxidant thought to be 10 times more efficient at eradicating free radicals than Vitamin E. Cooking tomatoes increases the availability of lycopene to your body and adding a healthy fat, such as olive oil, allows your body to absorb it better.

Choose the most brilliantly colored tomatoes which have the highest amounts of betacarotene and lycopene. Pass up ones with bruises, blemished, and shriveled skin. Store tomatoes with the stem side down in a cool dark place but not in the refrigerator as it decreases flavor and changes the texture of the tomato.
Rinse, dry, and then freeze tomatoes in zip top bags with as little air as possible. Once defrosted, they’ll be great for cooked dishes and the skin will easily peel off making preparation easier.

Because cooking improves the nutrition of tomatoes feel free to use low sodium canned tomatoes especially if all you have available are pale grocery store tomatoes.

When cooking with tomatoes, be aware that they have a high acid content and may slow the cooking process for some foods such as beans or grains so you may need to cook longer or add the tomatoes a little later in the process.

Pasta with Balsamic Tomatoes and Chicken

Servings: 4

4 ounces whole wheat pasta -- 1 1/2 cups
2 tablespoons balsamic vinegar
2 teaspoons extra virgin olive oil
1/4 cup basil, fresh -- chopped
1 1/2 cups tomatoes -- chopped
8 ounces chicken breast half without skin -- cooked and chopped
1 tablespoon fresh parmesan cheese -- grated
1 clove garlic -- minced
salt and pepper -- to taste

Cook pasta according to package directions. Drain.
Whisk balsamic vinegar and oil. Add all other ingredients except cheese to dressing and combine.

Return mixture to pasta pot and heat on low until just hot or serve at room temperature. Sprinkle with fresh parmesan cheese.

Per Serving: 191 Calories; 4g Fat; 16g Protein; 25g Carbohydrate; 3g Dietary Fiber; 27mg Cholesterol; 61mg Sodium.

Veggie Pizza

Servings: 8

1 whole wheat pizza Crust
6 ounces mozzarella cheese -- thinly sliced or grated
1 cup cherry tomatoes -- cut crosswise
1/4 large red onion -- thinly sliced
3 cloves garlic -- finely chopped
1/4 cup kalamata olives -- sliced
2 tablespoons capers -- drained
1/2 bunch arugula -- washed
Salt and freshly ground black pepper

Heat oven to 425 degrees F.
Top pizza crust with other ingredients
Bake directly on oven rack or on a sheet pan for 10 minutes or until cheese is melted and crust is slightly browned.
Per Serving: 170 Calories; 9g Fat; 8g Protein; 16g Carbohydrate; 3g Dietary Fiber; 19mg Cholesterol; 367mg Sodium.

Parmesan Broiled Tomatoes

Servings 2

2 medium Tomatoes
1 tablespoon grated parmesan cheese
salt and pepper -- to taste
1 teaspoon fresh oregano -- chopped

Preheat oven on broil
Cut tomatoes in half and place skin side down on baking sheet. Sprinkle with salt, pepper, oregano, and cheese.
Broil 5 minutes or until cheese is slightly browned.

Per Serving: 38 Calories; 1g Fat; 2g Protein; 6g Carbohydrate; 1g Dietary Fiber; 2mg Cholesterol; 58mg Sodium.

Emotional Bailout Plan

This post is a little different than usual, rather than turning to emotional eating in tough economic times, try some of these great ideas. Today's guest blogger, Heather Brewer, is a Licensed Clinical Social Worker and American College of Sports Medicine certified Exercise Specialist. She helps clients create a balanced life by improving their emotional and physical health. She can be reached at 570-8887 or heatherbrewer@att.net.

This winter there was much focus on the recession and the economic bailout plan. So much media attention to what is not going well can increase our stress and anxiety even if we are not directly dealing with the effects of the economic downturn. In response to this I have developed an Emotional Bailout Plan to help keep our emotions positive during this challenging time.

PAY attention to where you put your attention as this directly affects our emotions. Limit your news intake and read inspirational and/or intellectually stimulating books or watch uplifting movies.

SPEND time each night listing five things you are grateful for. It could be as small as clean water flowing from your tap to finding a job.

SAVE yourself from negative self talk and replace these thoughts with more positive ones. Keep your mind filled with thoughts of what you want, not want you don't want.

CREDIT yourself for all you do to make the world a better place whether by a beautiful spring garden, a smile to a stranger or volunteering time to those less fortunate. We all do make a difference.

INVEST your most valuable asset, time, in things that will double your investment such as quality times with family and friends, a 30 minute walk in nature or time in prayer or meditation.

DIVERSIFY your interests. Make a list of experiences you'd like to have in your life and pick one to complete. Maybe you will travel to a new place, train for a 5K or learn to tap dance.

DEBIT a past hurt from your emotional bank and forgive a person who hurt you. Being able to forgive creates more room for joy now that you are no longer putting energy into anger and hurt.

Pick a couple of these steps to implement today and notice the improvement they make in you attitude and mood. You will be much more successful in facing challenging times with the right frame of mind.