These jack-o'-lantern waste products are the most nutritious part of the pumpkin.

Why they are healthy: Downing pumpkin seeds is the easiest way to consume more magnesium. That's important because French researchers recently determined that men with the highest levels of magnesium in their blood have a 40% lower risk of early death than those with the lowest levels. And on average, men consume 353 mg of the mineral daily, well under the 420 mg minimum recommended by USDA.

How to eat them: Whole, shells and all. (The shells provide extra fiber.) Roasted pumpkin seeds contain 150 mg of magnesium per ounce; add them to your regular diet and you'll easily hit your daily target of 420 mg. Look for them in the snack or health food section of your grocery store, next to the peanuts, almonds and sunflower seeds.

Gene C.

You may know these better by the "moniker" prunes, which are indelibly linked with nursing homes and bathroom habits. And that explains why, in an effort to revive this delicious fruit's image, producers now market them by another name.

Why they're healthy: Prunes contain high amounts of neochlorogenic and chlorogenic acids, antioxidants that are particularly effective at combating the "superoxide anion radical." This nasty free radical causes structural damage to your cells, and such damage is thought to be one of the primary causes of cancer.

How to eat them: As an appetizer. Wrap a paper-thin slice of prosciutto around each dried plum and secure with a toothpick. Bake in a 400 degree F oven for 10-15 minutes, until the plums are soft and the prosciutto is crispy. Most of the fat will cook off, and you'll be left with a decadent-tasting treat that's sweet, savory and healthy.


Gene C.

These raisin size fruits are chewy and taste like a cross between a cranberry and a cherry.More important, these potent berries have been used as a medicinal food in Tibet for over 1700 years.



Why they're healthy: Goji berries have one of the highest ORAC ratings-a method of gauging antioxident power-of any fruit, according to Tufts University researchers. And although modern scientists began to study this ancient berry only recently, they've found that the sugars that make goji berries sweet reduce insulin resistence-a risk factor of diabetes-in rats.



How to eat them: Mix dried or fresh goji berries with a cup of plain yogurt, sprinkle them on your oatmeal or cold cereal, or enjoy a handful by themselves. You can find them at specialty supermarkets or at gojiberries.us.





Gene C.

A popular drink for decades in the Middle East, pomegranate juice has become widely available only recently in the United States.

Why it's healthy: Israeli scientists discovered that men who downed just 2 ounces of pomegranate juice daily for a year decreased their systolic (top number) blood pressure by 21 percent and slightly improved blood flow to their hearts. What's more, 4 ounces provides 50 percent of your daily vitamin C needs.

How to drink it: Try 100 percent pomegranate juice from Pom Wonderful. It contains no added sugars, and because it's so powerful, a small glass is all you need.
(For a list of retailers, go to www.pomwonderful.com.)


Gene C.

Although the FDA classifies Purslane as a broad-leaved weed, it's a popular vegetable and herb in many other countries, including China, Mexico and Greece.

Why it's healthy: Purslane has the highest amount of heart-healthy omega-3 fats of any edible plant, according to researchers at the University of Texas in San Antonio. The scientists also report that this herb has 10 to 20 times more melatonin-an antioxidant that may inhibit cancer growth-than any other vegetable tested.

How to eat it: In a salad. Think of purslane as a great alternative or addition to lettuce. The leaves and stems are crisp, chewy, and succulent, and they have a mild lemony taste. Look for it your local farmers market, or Chinese or Mexican market. It's also available at some Whole Foods stores, as an individual leafy green or in premade salad mixes.


Gene C.

This old-world spice reaches most men's stomachs only when it's mixed with sugar and stuck to a roll.

Why it's healthy: Cinnamon helps control your blood sugar, which influences your risk of heart disease. In fact, USDA researchers found that people with type- 2 diabetes who consume 1 gram of cinnamon a day for 6 weeks (about 1/4 teaspoon each day) significantly reduced not only their blood sugar but also their tryglycerides and LDL (bad) cholesterol. Credit the spice's active ingredients, methylhydroxychalcone polymers, which increase your cells' ability to metabolize sugar by up to 20 times.

How to eat it: You don't need the fancy oils and extracts sold at vitamin stores; just sprinkle the stuff that's in your spice rack (or in the shaker at Starbucks) into your coffee or on your oatmeal.
(Use it on our Old Fashion Oatmeal with Apples and Cinnamon and get the appetite curbing protein not available in the competitors product).


Gene C.

Hidden in the leafy-greens cooler of your market, you'll find the slightly bitter, salty, vegetable, which is actually native to the Mediterranean.

Why it's healthy: A half cup of cooked Swiss chard provides a huge amount of both lutein and zeaxanthin, supplying 10 mg each. These plant chemicals, known a carotenoids, protect your retinas from the damage of aging, according to Harvard researchers. That's because both nutrients which are actually pigments, appear to accumulate in your retinas, where they absorb the type of shortwave light rays that can damage your eyes. So the more lutein and zeaxanthin you eat, the better your internal eye protection will be.

How to eat it: Chard goes great with grilled steaks and chicken, and it also works well as a bed for pan- seared fish. Wash and dry a bunch of Swiss chard, and then chop the leaves and stems into 1 inch pieces. Heat a tablespoon of olive oil in a large saute pan or wok, and add two garlic cloves that you have peeled and lightly crushed. When the oil smokes lightly, add the chard. Saute for 5-7 minutes, until the leaves wilt and the stems are tender. Remove the garlic cloves and season the chard with salt and pepper.


Gene C.

Guava is an obscure tropical fruit that's subtly acidic, with sweetness that intensifies as you eat your way to the center.

Why it's healthy: Guava has a higher concentration of lycopene-an antioxidant that fights prostate cancer-than any other plant food including tomatoes and watermelon.. In addition, 1 cup of the stuff provides 688 milligrams (mg) of potassium, which is 63 % more than you'll find in a medium banana. And guava may be the ultimate high fiber food: There's almost 9 grams (g) of fiber in every cup.

How to eat it: Down the entire fruit, from the rind to the seeds. It's all edible-and nutritious-. The rind alone has more vitamin C than you'd find in the flesh of an orange. You can score guava in the produce section of the supermarkets or in Latin grocery stores.


Gene C.

Absent from most American kitchens, this cruciferous vegetable is a major player in European and Asian diets.

Why it's healthy: One cup of chopped cabbage has just 22 calories, and it's loaded with valuable nutrients. At the top of the list is sulforaphane, a chemical that increases your body's production of enzymes that disarm cell damaging free radicals and reduce your risk of cancer. In fact, Stanford University scientists determined that sulforaphane boosts your level of these cancer fighting enzymes higher than any other plant chemical.

How to eat it: Put cabbage on burgers to add a satisfying crunch. Or, for an even better sandwich topping or side salad, try an Asian slaw.


Gene C.

This is a first in a series of foods that are really nutritious and very good for your health. I will be listing one of these per day (god willing) so you can take advantage of the this information and improve your health.

There are many superfoods that never see the inside of a shopping cart. Some you've never heard of, and others you've simply forgotten about. That's why we've rounded up the best of the bunch. Make a place for them on your table and instantly upgrade your health-without a prescription.

• Beets

These grungy-looking roots are naturally sweeter than any other vegetable, which means they pack tons of flavor underneath their rugged exterior.

Why their healthy: Think of beets as red spinach. Just like Popeye's powerfood, this crimson vegetable is one of the best sources of folate and betaine. These two nutrients work together to lower your blood levels of homocysteine, an inflammatory compound that can damage your arteries and increase your risk of heart disease. Plus, the natural pigments-called betacyanins-that give beets their color have been proved to be potent cancer fighters in laboratory mice.

How to eat them: Fresh and raw, not from a jar. Heating beets actually decreases their anti-oxidant power. For a simple single-serving salad, wash and peel one beet, and then grate it on the widest blade of a box grater. Toss with one tablespoon of olive oil and the juice of 1/2 lemon.

You can also eat the leaves and stems, which are also packed with vitamins, minerals and anti-oxidants. Simply cut off the stems just below the point where the leaves start, and wash thoroughly. They're now ready to be used in a salad. Or, for a side dish, saute the leaves, along with a minced clove of garlic and a tablespoon of olive oil, in a saute pan over medium-high heat. Cook until the leaves are wilted and the stems are tender. Season with salt and pepper and a squeeze of lemon juice, and sprinkle with fresh Parmesan cheese.

Tomorrow more.

Gene C.

Jan and I tried both these cereals for breakfast this morning and really like both of them very much. They call for 4 ounces of skim milk (1/2 cup) but you may want to adjust the amount of skim milk in accordance with your daily caloric intake requirements. I prefer a "little" non-nutritive sweetener in both of mine while Jan liked the Cinnamon as is but agreed the Cocoberry could use a little boost in sweetness. Also, we both agreed that the Cocoberry needs to stand about two minutes so the included dehydrated Strawberries can soften a bit. These two cereals are a welcome addition to our line and we will be ordering them both on our next order so watch for them on the website http://www.myhealthmanagement.com/ . We will be sure to send out an e-mail to alert you that we are now stocking a new item. If you want to comment on them after you have tried them the feel free to do so on this blog or in a direct e-mail to me at gene@myhealthmanagemen.com or at escarbonell@earthlink.net In addition, if you have any questions, comments, praises, complaints, suggestions or whatever you can call me on my cell number @ 404-931-7838 between 5:30 A.M and 10:00 P.M. EST.

Gene C.

The new product we ordered to add to our line finally arrived. We had heard how good it was and couldn't wait to try it. Jan and I had it for dinner tonight and it was very good and everything we expected. Remember we will not add anything to our line unless we taste test it and approve it. It is cooked in a microwave in 5 minutes ( 3 minutes, stir, then 2 more) but your micro may vary from this so please make the necessary adjustments to the cooking time of your unit. It will make a great lunch at work followed by a piece of fruit or one of our yummy desserts. Another good combo would be to have the Nacho Cheese Pasta with a protein drink like Lemonade, Mixed Berry, etc. so I would get enough protein to satisfy me. Those of you that are on a severely restricted carbohydrate regimen will want to stay away from this product until you are free to enjoy carbos in your diet again. I can see this product being used to break up the monotony of shakes and bars, shakes and bars and increase the variety of lunch or dinner items available to you. We have it in stock and available for immediate delivery so place your order and start enjoying what others only wish they can eat on a diet.

"And this is diet food?"


Gene C.

Some people have regularly started their day with a bowl of cereal since they were kids. With our new Cocoberry Breakfast Cereal and Cinnamon Crisp Breakfast Cereal, dieters can continue to start their day with a breakfast that includes a nutritious bowl of delicious, multigrain cereal with added protein. No toy just good nutrition.

• When served with a 1/2 cup of skim milk, each serving of Cinnamon Crisp's cinnamon coated hexagons, high protein flakes of multiple grains, and crispy nuggets provides 12 grams of protein, is only 130 calories, and is a good source of 9 vitamins and minerals.

• Glazed chocolate whey protein spheres and strawberry- flavored pieces of fruit give an added tangy zing to the high protein and bran flakes in our new Cocoberry Breakfast Cereal. With a 1/2 cup of skim milk, each serving has 150 calories, contains 12 grams of protein, and is a good source of 15 vitamins and minerals, including 20% of the RDI of calcium and iron.

As always Jan and I will taste test these cereals and if they are as good as we think they will be we will immediately add them to the line. Stay tuned and visit often for more information on additions to the line and tips on weight loss and healthy living.

Gene C.