As the year draws to a close you are probably winding down, enjoying the festivities and preparing for your New Year celebrations. Unfortunately, the end of the year also brings with it an increased risk of contracting the common cold and the flu. These viral infections can leave you feeling weak, tired and in the worst cases completely bed ridden.

The good news is that you can protect yourself by supplying your body with the right foods. Making the correct dietary choices gives your body the fuel it needs to supercharge your immune system and fight these nasty infections. Today I will be helping you fuel up with 10 natural foods that fight colds and flu:

1) ALMONDS

Almonds are a healthy snack that can be eaten any time you feel a little peckish. They help fight colds by supplying your body with 4 powerful nutrients – gallocatechol (which may boost the immune system based on provisional studies), protein (which is used to create the antibodies that the immune system uses to fight disease), vitamin B2 (which keeps your immune system healthy) and vitamin E (which supports the production of bacteria killing B cells).

Cold & Flu Fighting Nutrients In Almonds:

2) BEEF

Beef is a tasty meat that can be eaten as part of a roast or mixed in with chilli peppers and mushrooms to create a highly effective, cold and flu fighting stew. It gets its immune boosting properties by being rich in iron (which supports the production of antibodies and immunity building T cells), protein, selenium (which helps the body produce antibodies) and zinc (which supports the production of various white blood cells).

Cold & Flu Fighting Nutrients In Beef:

3) CHILLI PEPPERS

If you are a fan of spicy foods then you will be happy to see chilli peppers on this list. These scorching vegetables can be used to create a curry or spice up any dish. They contain high levels of 4 nutrients that protect against the common cold and the flu – beta carotene (which is converted into the immune system boosting vitamin A), capsaicin (which relieves the congestion associated with colds and flu), vitamin B6 (which supports a healthy immune system) and vitamin C (which supports the production of white blood cells).

Cold & Flu Fighting Nutrients In Chilli Peppers:

4) GARLIC

As long as you are not planning to head out later on, eating garlic is a perfect way to stop yourself contracting the common cold or the flu. If you are feeling adventurous you can eat a whole clove of garlic raw.  However, if that doesn’t sound too tasty, you can chop a clove or 2 into small pieces and add them to your cooking. The reason garlic is so effective at preventing these viral infections is because it is full of germanium (which boosts the immune system by increasing the number of antibody forming cells and  increasing the effectiveness of the immune system), protein, selenium, vitamin B1 (which strengthens the immune system), vitamin B6 and vitamin C.

Cold & Flu Fighting Nutrients In Garlic:

5) GINGER TEA

If you are full of cold or flu then a hot drink is exactly what you need. However, hot water alone only numbs your throat and does not deal with the actual infection.  By making that hot drink a ginger tea you get an extra protective kick. Ginger tea is loaded with the phytonutrient gingerol which boosts the immune system by stimulating the production of dermicidin (a protein that protects against invading microorganisms).

6) GREEN TEA

Green tea is most well known for its cancer fighting properties.  However, cancer prevention is just 1 of the many health benefits associated with drinking this hot beverage.  Provisional studies suggest that the gallocatechol and theaflavin in green tea are both very effective at keeping your body safe from the common cold and the flu.  Further studies are needed before these virus fighting properties can be confirmed but it certainly won’t do any harm to treat yourself to a cup or 2 of green tea each day.

Cold & Flu Fighting Nutrients In Green Tea:

7) MUSHROOMS

Mushrooms are a highly nutritious vegetable that can be added to many meals. If you are stuck for ideas, try mixing some mushrooms in with the leftover turkey from Christmas dinner to create an immune boosting casserole. In terms of nutrients, mushrooms contain high levels of selenium, the B complex vitamins B1,B2, B3, B5, B6, B9 (which work together to strengthen the immune system) and zinc. This powerful combination makes mushrooms an excellent choice for anyone who is trying to prevent a cold or the flu.

Cold & Flu Fighting Nutrients In Mushrooms:

8) ORANGES

Oranges are a juicy snack that can be eaten at any time of the day.  They are a popular choice when it comes to protecting against colds and the flu due to their high vitamin C content.  However, this is not the only ingredient that makes oranges so effective.  They are also rich in the immune boosting nutrients beta carotene, hesperidin, vitamin A, vitamin B1 and vitamin B9.

Cold & Flu Fighting Nutrients In Oranges:

9) YOGURT

Yogurts are an excellent cold and flu fighting food. They can be eaten on their own or if you want to double their viral fighting properties you can chop up some almonds and mix them in.  Alternatively, you can add some berries to the yogurt to create an all round health boosting snack.  In terms of nutrients, yogurts contain high levels of vitamin B2, vitamin B5, vitamin B12 and zinc. However, the main reason for their effectiveness is lactobacillus casei – a bacteria which boosts the immune system.

Cold & Flu Fighting Nutrients In Yogurt:

10) TURKEY

Turkey is not just the traditional Christmas roast. It is also a fantastic way to keep your body safe from colds and the flu.  Turkey’s protective properties come from its impressive nutrient profile. It is packed full of protein, selenium, vitamin B3, vitamin B6 and zinc which collectively give the immune system a real kick.  So if you want to minimise your chances of contracting these viral infections make sure you take full advantage of all the Christmas dinner leftovers.

Cold & Flu Fighting Nutrients In Yogurt:

SUMMARY
If you normally suffer from the common cold or the flu during winter, try changing your diet this year. The foods listed above all contain specific cold and flu fighting nutrients which will keep you safe from these viral infections. As an added bonus, they are also rich in other vitamins, minerals and phytonutrients which will give your health a real kick. So put the Lemsip down and instead fill up on these foods that fight colds and flu.
Now I want to hear your thoughts. Do you suffer from the common cold or the flu every year? Do you have any other natural remedies to add to this list? Let me know by leaving a comment.

Hello everyone. Today’s article is a guest post from Holland & Barrett.

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Echinacea is a well-know health food remedy that has been used by many people across the world for years. It offers an assortment of immune advancing properties, which in turn allows it to fight infections effectively.

It is sourced from the Midwestern United States and is not only popular for its beneficial health qualities but also for its looks. As well as housing an assortment of herbal ingredients, it also has a beautiful purple hue! This is why it is often seen in many gardens.

It works by stimulating the white blood cells; these are the cells used to attack viruses and bacteria. Both of the above can lead to the likes of infection and illness.

It is a great option for those that prefer to invest in health food and herbal medicine as opposed to something the doctor has prescribed.

It can be purchased in an assortment of health food stores and comes in a variety of forms. One such form is an Echinacea tea. This is an easy to take option that can be enjoyed a few times a day. Simply use 1 teaspoon of echinacea in a cup of unheated water, bring to the boil and let the mixture simmer for 10 minutes.

Despite being used for years by many different societies, all of the benefits of echinacea haven’t yet been discovered, which is why it is still being extensively researched.

It has, however, proven to be a great supplement for the common cold. It is used as an antiviral, which in turn aids in preventing and fighting infection! It is certainly worth investing in for those that have a run-down immune system or seem to catch colds and flu easily. Why not pop down to local health food venue and try it out today?

Hello everyone. Today’s article is a guest post from Jocelyn who writes for Heater Home.

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While summer actually tends to make our dieting plans easier by naturally drawing us to things like fresh fruit, vegetables and big hearty salads, fall tends to have the exact opposite effect. Grilled chicken suddenly loses all appeal in the face of a hearty warm platter full of chicken fettucini alfredo. Instead of salad we crave a cream based vegetable soup and instead of fresh fruit we want a slice of warm apple pie with ice cream.

Cooler weather and shorter days somehow manages to trigger something related to comfort food, food that’s typically not so high on the “healthy” side. Add to that the fact that ease of exercise and activity in the summer disappears and we find ourselves craving the fireplace and a good book instead, fall can spell doom for health habits. But it doesn’t have to. Avoiding the fall food trap is no problem at all if you’re willing to do a little work. So here are three easy ways to stay strong and eat like a champ, whether it is 90 degrees out or 30 degrees out.

1) What Are You Actually Craving?

The idea here is that comfort food tends to have certain characteristics. Find out what it is about the comfort food that you’re craving. Are you craving the warmth, the creamy factor or the carbohydrates? You can find all of those things in any number of combinations that do not necessarily have to be unhealthy. If you are craving a creamy soup have one that is vegetable based and uses something like pureed vegetables for the “creamy” factor. If you are craving stuffing try whole grain bread and load it up with veggies and turkey broth for flavouring. You will come out with a tasty, very comforting food that is also loaded with fibre. Including some steamed veggies like broccoli or green beans with your meals can also help cut the calories whilst adding a nutritional punch.

2) Switching Up Ingredients

I am also a firm believer in substitutions. Healthy eating does not mean giving up your favorite fall foods, it just means substituting. If you cannot imagine fall without apple pie, then make it with a whole grain crust. Even better, ditch the crust and make a cobbler with wholesome good-for-you oats. Better still, core out an apple and bake it till it turns soft and caramelized. You will wonder why you ever thought baked apples needed sugar before. For a boost of protein and fibre, add in some chopped walnuts. Switch out white anything for whole grain everything. Switch from white potatoes to sweet potatoes for more fiber. It is all the little things that add up. You will feel satisfied and your healthy eating plan will not have to suffer.

3) Fall Comfort Unrelated to Food

In some part, we crave fall comfort foods because they soothe and relax us. They can more or less knock us into a food coma where we want nothing more than an afternoon in front of the TV complete with Sunday football. Understand that if your body needs the rest and relaxation you can give it that without food. Eat a healthy well balanced meal that you would normally approve of and then without the overload of calories and fat allow yourself to indulge in some R&R. Often we give our bodies food in order to make it “okay” to rest because we can’t do anything else. Let your body rest without that food and you’ll re-train your body that a day by the fireplace with a novel can still happen without a bowl full of ice cream to go with.

About the Author:
Freelancer Jocelyn is passionate about eating healthy and living responsibly. When not writing foodie-related pieces, you will find her at work writing about efficient heating with a baseboard heater.

Hello everyone.  Today’s article is a guest post from Nick Clipton who manages and writes for the weight gain blog: http://www.buildingbodymuscles.com/.  Nick’s blog contains lots of fantastic muscle building information and also reviews many of the top body building programs.

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If you’re on a diet plan geared towards helping you achieve optimal health and maintain a healthy body weight, one food that you must make sure that you’re getting enough of is flaxseeds.

Flaxseeds are a highly nutritious food because not only are they going to provide you with some fiber, but they’re also rich in essential fatty acids, which will help keep your heart healthy and improve your insulin sensitivity.

Many people are not getting enough essential fats in their diet plan so by adding flaxseeds into the mix, you’ll help meet your requirements.

One of the biggest reasons why people are not getting flaxseeds into their daily diet is simply because they don’t know how to eat them.

Let’s give you four great tips for incorporating these into your daily menu so there’s never any question again about how you can add these to your day.

1) Add Flaxseeds to Greek Yogurt

The very first way to add more flaxseeds to your daily diet is to add some to a bowl of Greek yogurt. Greek yogurt is a terrific source of protein and calcium in the diet, but it is lacking in healthy fats.

Flaxseeds will fix this in a hurry. Simply toss a tablespoon over top of a bowl mixed in with some fresh berries as well.

This is a great way to make a complete snack that will easily tide you over until your next main meal.

2) Toss Flaxseeds into Your Protein Shake

Another quick and easy way to add more flaxseeds to your day is to add in a few spoonful’s to your protein shake.

Protein shakes are a fast and easy way to get your protein intake up higher, but unless you’re making an effort to ensure that they’re well balanced, chances are good you won’t be getting enough nutrients.

Flaxseeds are the perfect way to up the healthy fat content and add a little more flavour. If you really dislike the crunch of the seeds in the shake, consider flaxseed oil instead.

3) Prepare Pancakes with Flaxseeds

Moving along, the next way to add flaxseeds into your daily diet is to prepare your pancakes in the morning with them. Mix together some oatmeal, egg whites, and a scoop of your favourite protein powder and then add in one or two tablespoons of flaxseeds as well.

You’ll hardly notice them in there and this will help to slow down the release of the carbs into your body.

4) Try Flaxseeds over a Bowl of Oats

Finally, the last very easy way to add some flaxseeds to your daily diet is to toss some over top of a bowl of cooked oatmeal.

Oats are one of the top rated carb sources for any time of the day as they’re high in fiber and are sugar free. Flaxseeds in oats make for a great way to keep your hunger at bay through the next few hours and when paired with a protein source, will provide you with a complete meal.

So don’t neglect this quality food any longer. Make sure that you’re getting some flaxseeds into your diet or you’re going to be missing out on what they have to offer.

About the Author:
Nick Clipton is the owner and webmaster of BuildingBodyMuscles.com. He is a fitness expert and a health blogger. Visit his site to know how to gain muscle mass.

Hello everyone.  Today’s guest post comes from Lisa Shoreland – a resident blogger at GoCollege which is an excellent online guide for students.

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Whether you’re the type of person who works out two to three times a day, or if you’re a working Mom hoping to sneak in a quick fitness routine before or after work, what you eat before you exercise ultimately determines the quality of your workout.

Some experts believe that protein is the “ultimate pre-workout fuel food,” while others believe it is carbohydrates; because of this it is important to experiment and find out which foods help provide you with energy, and which foods don’t.

Here are 9 foods that are known to help fuel workouts and give you more energy:

1. Fresh Fruit

Eating fruit before your regular workout routine can leave you feeling refreshed and energized, and can also help you burn fat faster.

Bananas are known to help boost your metabolism because they contain potassium, and they can also help regulate the amount of water that is in your body and maintain your nerve and muscle functions.  Citrus fruits contain loads of vitamin C, which can help dilute the fat in your body.  Apples and berries are also a great source of pectin, which has water binding properties that will help limit the amount of fat your cells absorb.

Try making a fruit salad, or if you have a blender whip yourself up a delicious fruit smoothie.

2. Eggs

Boiled, scrambled, fried, or even raw…eggs are a great energy booster.  They can also be combined with fish, meat or vegetables to make a tasty omelette.

One single egg is said to contain six grams of “high-quality” proteins as well as nine essential amino acids. And even though experts state that the yolk of the egg is packed full of fat and cholesterol, the yolk also contains approximately 300 micrograms of choline, which is an important nutrient that helps regulate the cardiovascular and nervous system.

3. Chicken

Chicken ranks as one of the top favourite foods for body builders because of its “muscle building potential,” and experts have stated that eating chicken can actually provide your body with up to 40 percent of your daily vitamin requirements. Chicken also contains both protein and carbohydrates, as well as healthy fats.

4. Oatmeal

Oats are packed full of fibre, carbohydrates, and nutrients, and are known to help keep your energy levels constant during your workout. Scientific studies have shown that people who eat more oats are less likely to develop heart disease.

Try to avoid eating those instant packages of oatmeal that come in different flavors, and choose plain oat flakes instead. Also, mix milk in with your oatmeal instead of water for an extra boost of calcium and protein, and add different fruit to the mix like blueberries or strawberries.

5. Yogurt

Research studies have shown that eating yogurt can actually improve your immune system, and comes highly recommended by experts, especially if you’re the weightlifting or cardio type.

Yogurt can leave you feeling refreshed and contains a lot of proteins and carbohydrates, and it is also known to help prevent bad bacteria. It also provides your body with important nutrients like calcium and vitamin B2, and contains magnesium which is a great energy booster because it activates the enzymes that are associated with the metabolism of protein and carbs.

6. Seafood

Seafood, whether it be salmon, shrimp, or cod, is packed full of various proteins, minerals, and Omega-3 fatty acids. It is also believed that it can help relieve symptoms and inflammation caused by arthritis, and helps build muscles and tissue in the body.

Studies have shown that eating seafood (in small amounts) can actually help reduce blood pressure and the risk of heart disease. (Apparently one serving of fatty fish per week can reduce the risk of a heart attack by 50-70 percent!)

7. Turkey

Turkey is a rich protein source and one single serving of turkey can actually provide your body with adequate amounts of pre-workout protein. Turkey also contains selenium, which is known to help improve your metabolism and immune system.

8. Trail Mix

Eating half a cup of trail mix that contains nuts, seeds, and dried food, can help give you that extra boost of energy before your workout. Trail mix is an excellent source of phosphorous (known for promoting muscle growth) as well as zinc (which helps speeds up the healing of the muscles).  However, you should try to avoid eating any kind of trail mix that has M&Ms or other sugary ingredients.

9. Vegetables

This should be a given for any health nut, but it still needs to be stressed just how important vegetables are to your diet.

Vegetables are low in fat but still contain various vitamins and minerals that are essential for your body. Vegetables also contain various antioxidants that help protect your body from diseases and stress.

Experts recommended that you eat approximately five to seven servings of fresh vegetables every day, and try to include as much of a variety in vegetable types of colors as you can. Green, yellow, and orange vegetables all contain rich sources of calcium, potassium, and magnesium, as well as numerous nutrients.

About the Author:
Lisa Shoreland is currently a resident blogger at Go College, where recently she’s been researching grants for social workers as well as grants for teachers. In her spare time, she enjoys creative writing, practicing martial arts, and taking weekend trips.

The microminerals are 17 nutrients that are required by your body in amounts of less than 100 milligrams (mg) per day.  Despite the small serving size, they have numerous health benefits in the body and it is essential that you make them part of your diet.  Today I am here to help you do just that with a detailed list of 10 micromineral food sources.

1) ALMONDS

Almonds are a great, natural snack food which are packed full of nutrients.  They can be eaten on their own, as part of a dried fruit and nut mix or even fried and served with seafood.  Almonds have antioxidant properties and protect your body from oxygen related damage whilst also promoting good heart health and supporting healthy weight loss.  When it comes to microminerals, they are an excellent source of boron (which promotes good bone health), copper (which supports the production of collagen, elastin, haemoglobin, melanin and myelin), manganese (which activates key enzymes in the body), nickel (which supports metabolism) and silicon (which supports healthy growth).

SUMMARY OF THE KEY NUTRIENTS IN 100 GRAMS (g) OF ALMONDS:

2) BEEF FILLET STEAK

Despite many concerns about the health risks of beef, more recent research has suggested it is actually very good for you.  This red meat is extremely versatile and can be eaten with vegetables and gravy, as part of a salad or even added to a casserole, curry or stew.  Beef has many health benefits which include promoting good heart health, supporting proper growth and preventing colon cancer.  On top of this it is rich in the microminerals chromium (which helps to regulate blood glucose, cholesterol and insulin levels), iron (which is key for the formation of haemoglobin), selenium (which supports the immune system and prevents certain types of cancer) and zinc (an antioxidant which protects the body and supports the healing of wounds).

SUMMARY OF THE KEY NUTRIENTS IN 100g OF BEEF FILLET STEAK:

3) BRAZIL NUTS

Brazil nuts are another nutrient packed, natural snack food.  They make an excellent alternative to processed snack foods such as crisps or chocolate.  Brazil nuts have numerous health benefits which include protecting you from cancer, heart disease and oxygen related cellular damage.  They also promote good immune system and thyroid gland health.  In terms of microminerals Brazil nuts are an excellent source of boron, copper, iron and selenium.

SUMMARY OF THE KEY NUTRIENTS IN 100g OF BRAZIL NUTS:

4) CHEESE

Many people view cheese as an unhealthy food due to its high saturated fat content.  However, an increasing body of research is now supporting the health benefits of this food.  Cheese makes a great companion to almost any dish.  It can be used to flavour curries, casseroles, meats, salads and sauces.  Aside from the great taste, cheese can help prevent numerous health conditions (such as breast cancer, colon cancer and osteoporosis) and support healthy growth (through its high levels of calcium and protein).  It is also a fantastic source of the microminerals chromium, lithium (assists in the treatment of mental disorders) and zinc.

SUMMARY OF THE KEY NUTRIENTS IN 100g OF CHEESE:

5) GARLIC

Garlic is one of the healthiest foods around and is versatile enough to complement fish, meat and vegetable dishes.  Just a small amount of garlic can boost your heart health, prevent cancer, reduce inflammation in your body and strengthen your immune system.  It also provides you with high levels of the microminerals germanium (which can prevent many health conditions such as asthma, arthritis, cancer, diabetes, depression, heart disease, high blood pressure and osteoporosis) and manganese.


SUMMARY OF THE KEY NUTRIENTS IN 100g OF GARLIC:

6) LIVER

Liver is one of the most nutritious meats available.  It goes great with vegetables and can also be used to thicken up a curry, casserole or stew.  In terms of health benefits eating liver keeps your heart healthy, promotes energy production, protects against cancer and supports your immune system.  It also supplies your body with high levels of the microminerals chromium, copper, iron, selenium and zinc.

SUMMARY OF THE KEY NUTRIENTS IN 100g OF LIVER:

7) ORANGES

Oranges are a popular fruit, particularly at Christmas time.  They can be eaten on their own as a healthy snack, added to a fruit salad or if you are feeling festive they can be made into a Christingle.  Enjoying an orange a day can provide antioxidant protection to your body, help prevent a variety of health conditions (including arteriosclerosis, cancer and heart disease) and keep your bones and blood healthy.  Oranges are also an excellent source of the microminerals boron and silicon.


SUMMARY OF THE KEY NUTRIENTS IN 100g OF ORANGES:

8) OYSTERS

Oysters are best known for their aphrodisiac properties but they are also a brilliant food for all round good health.  They are normally eaten raw from the shell but can be fried, grilled or even steamed if you want to experiment.  In terms of health benefits oysters can help your wounds heal, strengthen your immune system and support the production of collagen (the main protein in animal connective tissues which helps keep your skin firm).  Oysters are also a brilliant source of the microminerals copper, iodine (which promotes optimal thyroid health), vanadium (which supports proper metabolism and keeps your bones and teeth strong) and zinc.

SUMMARY OF THE KEY NUTRIENTS IN 100g OF OYSTERS:

9) SPINACH

Spinach is a light, nutritious vegetable that you can add to almost any salad or serve boiled as part of a hot dish.  Due to its very high vitamin content, spinach is an extremely healthy food that can protect you from cancer, inflammation, oxygen related damage and also keep your bones healthy.  In addition to this, spinach is rich in the microminerals iron, manganese and vanadium.

SUMMARY OF THE KEY NUTRIENTS IN 100g OF SPINACH:

10) WHOLE GRAIN BREAD

Whole grain bread is the healthier option when it comes to sandwich making.  It has more fibre, more nutrients and more vitamins than white bread which means it promotes good bowel health, energy production, healthy metabolism and much more.  In terms of microminerals whole grain bread is a great source of arsenic (which supports healthy growth), chromium, manganese and silicon.


SUMMARY OF THE KEY NUTRIENTS IN 100g OF WHOLE GRAIN BREAD:

SUMMARY

Whilst the microminerals are only required in extremely small amounts they are still a key part of your diet.  Failure to consume the recommended daily allowance (RDA) for any of the 17 can have a number of negative side effects.  Each of the foods on this list is rich in key microminerals and also a good source of macronutrients, macrominerals and vitamins.  So pick some of your favourite foods from this list and tuck in to them on a regular basis to ensure your body has all the nutrients that it needs to operate.

Sources:
WHFoods

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Want to turn the above foods into tasty recipes?  Then check out Anabolic Cooking.  This excellent cookbook contains over 200 tasty, muscle building recipes.  All the recipes use natural, healthy foods to provide your body with just the right amount of microminerals and other key nutrients:

Edward Stern is a guest blogger for An Apple a Day and a writer on earning your nursing degree online for the Guide to Health Education.

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Fads come and go, and many foods that have been tagged as “superfood” are eventually shown to be less than heroic. However, one superfood that lives up to its billing is salmon. A delicious time-tested favorite of fish lovers, salmon also has amazing health benefits, so much so that the FDA is currently considering allowing genetically modified salmon to hit the market so the price of salmon will go down and more people will able to consume it. Duke professor Martin D. Smith, an environmental economics specialist, thinks the benefits of salmon need to be more widely available: “Lower prices for salmon would have significant public health benefits.”

What is it about this fish that makes public health officials and environmentalists alike agree that it is a superfood and would be a boon to the health of the general public? First off, salmon is low in calories and saturated fat but high in protein. In a society in love with fatty meats, salmon is an excellent alternative. It’s easily digestable and absorbable proteins help repair muscle tissue and build new ones, and do so without containing carcinogenic compounds found in other meats.

Additionally, salmon is high in omega-3 essential fatty acids. These fatty acids are necessary for human health but cannot be created by the human body — they can only be absorbed from foods consumed. Many people take omega-3 and other fish oil supplements to obtain the nutrient, but recent studies have shown that eating salmon twice a week has the same health benefits of swallowing 1-2 fish oil capsules per day.

Why do we need omega-3s? These fatty acids reduce risk of inflammation and promote the maintenance and well-being of the circulatory and immune systems. Salmon contains a particularly beneficial balance of saturated, monounsaturated, and polyunsaturated fats that are not found in very many other places in nature. Omega-3s help reduce cholesterol and blood pressure, promote a healthy metabolism, and help reduce the chances of heart disease by also preventing the hardening of walls of arteries and veins.

Salmon also helps prevent vision loss because omega-3s prevent macular degeneration, dryness and eye fatigue. Eating salmon makes for healthier hair, nails, and skin because it is rich in selenium, iron, calcium, and phosphorus, which are necessary for tissue build-up.

The amino acids found in salmon help improve memory, provide more energy and focus, and make the brain work more efficiently. It also helps prevent damage from ageing, such as memory loss or more serious conditions like dementia and even Alzheimer’s.

On top of all these health benefits, salmon is a sustainable fish, with wild populations thriving in Alaska due to smart planning and tight regulation. Salmon can be eaten relatively guilt-free with regards to the environment, much more so than other fishes and meats.

What can’t salmon do? It seems like nothing. It is good for the heart, eyes, brain, skin, hair, nearly everything. Salmon truly is a superfood, one the FDA wants to see as a bigger part of more Americans’ diets.

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Want some tasty salmon recipes?  Fresh Water Favourites contains over 300 healthy, nutritious and tasty fish recipes.  Some of the highlights include apple maple salmon, italian BBQ salmon and red pepper salmon.  So if you are looking for some unique ways to enjoy this superfood give Fresh Water Favourites a try:

Oranges are a fruit that have been traditionally associated with Christmas due to the legend of St Nicholas (270 A.D.-347 A.D.).  More recently this tradition has become weaker and oranges are now eaten all year round.  In this article I will be providing a full breakdown of this festive fruit.

WHAT IS THE HISTORY OF ORANGES?

Oranges are believed to have been grown in China as early as 2500 B.C.  However, they were not introduced to England until 1290 A.D. when a Spanish ship full of oranges arrived at Southampton.  Oranges were considered a luxury fruit until the start of the 20th century and were therefore very expensive.  During the 20th century more efficient transportation and storage methods were developed which reduced the cost of oranges and made them available for consumption on a much wider scale.

There are a number of historic links between oranges and Christmas which I have listed below:

1) A SYMBOL OF ST NICHOLAS:- The earliest festive link to oranges comes from a story about St Nicholas from the 3rd century.  During this time a young woman’s father had to offer prospective husbands a dowry (something of value).  Without a dowry young women were unlikely to get married and were often sold on as slaves instead.  In this particular story the father of three young women was in this situation because he was too poor to afford a dowry.  St Nicholas came by the house one night when these three daughters had washed their clothes and hung their stockings over the fireplace to dry.  He then threw one small bag of gold into each of the three stockings.  The young daughters woke up the next morning and found their stockings contained enough gold to get married.  Over time these bags of gold became symbolised as oranges and so began the tradition of placing oranges in Christmas stockings.

2) A LUXURY CHRISTMAS ITEM:- Prior to the 20th century oranges were still expensive and considered a luxury item.  They were therefore not consumed regularly and only eaten on special occasions such as Christmas.  Oranges were also given as valuable Christmas gifts prior to the 20th century.

3) A CHRISTINGLE:- In Germany, during the Christmas of 1747, the Bishop Johannes de Watteville created a symbol to express the love of Jesus in a fresh and lively way.  This symbol was a Christingle which consisted of an orange (representing the world), a red ribbon (representing the blood of Jesus), dried fruits skewered on cocktail sticks and pushed into the orange at four sides in a cross shape (representing the fruits of the Earth and the four seasons) and a lit candle pushed into the centre of the orange (representing Jesus Christ as the light of the world).  In 1968 Christingles were introduced into the Anglican church where the custom spread quickly.

WHAT ARE THE MAIN NUTRIENTS IN ORANGES?

Oranges are a fantastic source of vitamin C.  They also contain good levels of calcium, dietary fibre, potassium and the vitamins A, B1 and B9.  Each of these nutrients has a number of important roles to play in your body and support optimal health:

1) CALCIUM:- Calcium’s main role in the body is to support the construction of strong bones and teeth.  It also helps the blood to clot and controls blood pressure, muscle contractions and nerve transmissions.  Oranges contain 40 milligrams (mg) of calcium per 100 grams (g) which represents around 4% of the current recommended daily allowance (RDA) for this macromineral.

2) DIETARY FIBRE:- Dietary fibre is an indigestible form of carbohydrate that promotes improved blood glucose control, improved absorption of vitamins and minerals and can help you lose weight.  It also prevents a number of diseases and unpleaseant conditions such as bowel disease, cancer, constipation and heart disease.  100g of oranges contain 2.39g of dietary fibre which represents around 5% of the current male RDA and 10% of the current female RDA for this nutrient.

3) POTASSIUM:- Potassium has various roles within the body.  It assists in the metabolism of carbohydrates and proteins, regulates the acid base balance in the body and helps to maintain a normal fluid balance.  Potassium also supports muscle growth and contractions, regulates blood pressure and controls your heartbeats.  Eating 100g of oranges gives you 181mg of this nutrient which represents approximately 5% of the current RDA.

4) VITAMIN A:- Vitamin A is essential for proper vision and night vision.  It also supports proper growth and reproduction, keeps your eyes and skin moist and protects you from cancer.  Oranges contain 0.062mg of vitamin A per 100g which represents around 10% of the current RDA for this vitamin.

5) VITAMIN B1 (THIAMINE):- The main function of vitamin B1 is to help the body convert blood glucose to energy.  It also helps the body produce fats, breaks down proteins, maintains a healthy nervous system and promotes optimal mental function.  100g of oranges contains 0.084mg of vitamin B1 which represents approximately 10% of the current RDA for this vitamin.

6) VITAMIN B9 (FOLIC ACID):- Vitamin B9 is a key player in the formation of deoxyribonucleic acid (DNA) and ribonucleic acid (RNA).  It also assists in the production of cells and is particularly important for the production of red blood cells.  On top of this vitamin B9 helps the body produce serotonin (a hormone with mood boosting properties) and prevents health problems in developing fetuses.  Eating 100g of oranges gives you 0.03mg of this vitamin which represents around 10% of the current RDA.

7) VITAMIN C (ASCORBIC ACID):- The main role of vitamin C is to support the production of collagen (the main protein in animal connective tissues which holds the cells together and assists in the healing of all types of wounds).  It is also a powerful antioxidant which protects your body from free radicals (harmful by-products of oxygen based reactions).  On top of this vitamin C supports the immune system, relieves the symptoms of the common cold and protects your body from cancer and heart disease.  Oranges are a brilliant source of vitamin C containing 53.2mg per 100g which represents over 100% of the current RDA.

WHAT ARE THE HEALTH BENEFITS OF ORANGES?

Oranges have a number of health benefits, many of which are linked to the nutrients discussed above:

1) ANTIOXIDANT PROTECTION:- Antioxidants protect your body from free radicals (harmful by-products that are released during oxygen based reactions).  They can reduce the signs of ageing, prevent damage to the body’s cells and reduce inflammation within the body. Oranges are rich in flavonoids, phytonutrients and vitamin C which are all powerful antioxidants.

2) ARTHRITIS PROTECTION:- Arthritis is a condition which leads to painful inflammation within the joints.  The symptoms include persistent joint pain, stiffness, swelling, redness and reduced joint flexibility.  Fortunately, the antioxidants within oranges can protect against arthritis and relieve many of these painful symptoms.

3) ARTERIOSCLEROSIS PROTECTION:- Arteriosclerosis describes the hardening and loss of elasticity within the arteries.  It ultimately restricts the flow of blood throughout the body.  Arteriosclerosis can cause pain in the affected areas, increase your risk of heart disease and in extreme cases lead to loss of colour and temperature.  The vitamin C within oranges has been shown to keep your arteries soft and supple and prevent the development of arteriosclerosis.

4) CANCER PROTECTION:- Cancer is a disease that develops when the DNA in your body’s cells becomes disrupted.  This causes rapid, uncontrollable cellular growth and ultimately leads to the development of a tumour.  If these tumours become cancerous they can then spread to other areas of the body and cause further growths.  Oranges contain a selection of cancer fighting nutrients including dietary fibre, vitamin A and vitamin C.  The antioxidants within this fruit also help protect your body’s cells from DNA damage which further reduces your cancer risk.

5) FAT LOSS:- Oranges are a low calorie, nutrient rich, natural carbohydrate source with a low glycemic index (GI) which makes them a perfect food for fat loss.  The potassium and vitamin B1 in this fruit help keep your metabolism fired up whilst the high dietary fibre content of this food helps make you feel fuller for longer.  On top of this the low GI of oranges reduces surges in blood glucose levels which reduces fat storage within the body.

6) HEALTHY BLOOD:- Oranges support blood health in multiple ways.  Firstly, they help moderate blood glucose levels.  High blood glucose levels can cause organ damage, type 2 diabetes and lead to problems with appetite control.  They also cause significant problems for people suffering from all types of diabetes.  Oranges have a low GI of just 42 which means they have a moderate impact on blood glucose levels when eaten.  In addition to this the dietary fibre and vitamin B1 contained within this fruit can help control blood glucose levels.

Secondly, oranges can help reduce blood pressure.  High blood pressure can cause a number of problems and damage many of your vital organs including your brain, your heart and your kidneys.  Oranges contain calcium, potassium and the flavonoid hesperidin which have all been shown to lower blood pressure.

Finally, oranges contain vitamin B1 which supports the production of strong, healthy red blood cells.  This ensures that your blood can carry oxygen to the cells that need it.

7) HEALTHY BONES:- Oranges are a good source of calcium which is a key nutrient for the construction and maintenance of strong healthy bones.

8) HEALTHY BOWELS:- Oranges promote good bowel health in a number of ways.  Firstly, they contain high levels of dietary fibre which reduces constipation and protects against various bowel diseases.  Secondly, studies have shown that the vitamin C contained within oranges can prevent stomach ulcers and stomach cancer.

9) HEART DISEASE PROTECTION:- Oranges protect against heart disease in multiple ways.  Firstly, the high level of antioxidants within this fruit protect the heart directly from oxygen related damage.  Secondly, the protection from arteriosclerosis that oranges provide improves blood flow from the heart.  Thirdly, the positive impact that his fruit has on blood health reduces damage to the heart caused by high blood glucose levels and high blood pressure.  Finally, the improved cholesterol control that comes from eating oranges reduces blockages within the arteries and therefore lowers your heart disease risk.

10) IMPROVED BLOOD CHOLESTEROL LEVELS:- There are two main types of cholesterol; low density lipoprotein (LDL) and high density lipoprotein (HDL).  LDL cholesterol builds up on the artery walls and can lead to the formation of plaques (a thick, hard deposit on the artery wall) which ultimately cause blockages and restrict the flow of blood to the heart.  In the long term this build up of LDL cholesterol can increase your risk of heart disease and damage your vital organs.  HDL cholesterol collects LDL cholesterol from the blood and the artery walls and transports it to the liver where it can be processed and excreted.  A number of the nutrients within oranges including dietary fibre, the phytonutrients herperidin, limonin and vitamin C have been shown to reduce LDL cholesterol levels.  This improves overall blood cholesterol levels and reduces your risk of heart disease and organ damage.

11) REDUCED COMMON COLD SYMPTOMS:- Studies have shown that the vitamin C within oranges can help reduce the symptoms and severity of the common cold.  Eating this fruit can also reduce your chances of contracting the common cold as it boosts your immune system and improves your ability to fight viral infections.

12) SPERM PROTECTION:- The antioxidant properties of the vitamin C within oranges has been shown to protect male sperm from genetic damage which can cause birth defects.

13) STRONG IMMUNE SYSTEM:- The high vitamin C content in oranges supports a strong immune system by promoting the production of white blood cells.  White blood cells protect your body from foreign bodies such as bacteria and viruses and fight infection.

WHAT ARE THE HEALTH RISKS OF ORANGES?

When consumed in moderation oranges do not pose any risk to your health.  However, excess consumption can have a number of negative symptoms:

1) CALCIUM LEACHING:- Consuming too much citric acid (which can be found in oranges) can cause calcium to be leached within the body which leads to decaying of the bones and teeth.

2) INTERFERENCE WITH VITAMIN A:- Consuming too much citrus peel can interfere with the actions of vitamin A negating all the health benefits that this vitamin can provide.

HOW CAN ORANGES BE SERVED?

Oranges are small, light and require little preparation which makes them a very convenient, portable food.  They are very often eaten on their own as a healthy snack.  However, if a lone orange does not take your fancy try one of the serving suggestions below:
- Christingle (take an orange, wrap a red ribbon around it, add four skewers with dried fruit to each side and place a lit candle in the centre).
- Fruit Salad (take some apples, bananas, mangoes, pineapples or any of your favourite fruits and leave to soak overnight in your favourite fruit juice).
- Juice (buy a juicer and make your own or purchase orange juice from your local shop).

WHAT ARE ALL THE NUTRIENTS IN ORANGES?

The table below contains a full nutritional breakdown of 100g of oranges:

MACRONUTRIENTS:

ASH & WATER:

MINERALS:

VITAMINS:

ORANGES SUMMARY

Oranges are a highly nutritious fruit which you can enjoy all year round.  So whether you are eating them as part of a Christingle or just fancy a quick snack make sure you dig into this juicy fruit on a regular basis to unlock all the health benefits discussed in this article.

Sources:
A Brief History of Fruit (LocalHistories.org)
Christingle (Wikipedia)
Christmas Stockings (Stocking Factory)
Health Benefits of Oranges (I Love India)
Orangeries – A History of the Orangery (OakConservatories.co.uk)
Oranges (WHFoods)
Oranges Health Benefits (Juicing for Health)
Saint Nicholas (Wikipedia)

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With Christmas on the horizon you may think that healthy eating is going to take a back seat until the New Year.  Chocolate, Christmas pudding and mince pies are not what many would consider healthy foods and they are certainly not low in calories.  However, if you make a few smart substitutions over the festive period you can sneak in some healthy foods whilst still enjoying the Christmas treats.  Today I am going to help you do just that with a list of 5 low calorie Christmas food substitutes.

1) CLOTTED CREAM > NATURAL YOGURT:- Clotted cream is a popular side dish at Christmas.  When you have mince pies or Christmas pudding the chances are you will have a generous layer of clotted cream on top.  Unfortunately, covering all your desserts in clotted cream adds some serious calories with 100 grams (g) coming in at 586 calories.  Switching the clotted cream for natural yogurt knocks off almost all these calories with 100g coming in at just 63 calories.  Natural yogurt is also full of nutrients, containing high levels of the B complex vitamins, calcium, potassium and protein.  Its health benefits include building strong bones and boosting your immune system.

2) CHRISTMAS PUDDING > FRUIT SALAD:- Christmas pudding is a rich, traditional, high calorie dessert.  100g of this festive pudding containing a significant 330 calories.  Swapping Christmas pudding for the much lighter option of fruit salad seriously reduces the total calories with a 100g portion containing just 88 calories.  Fruit salad is also a healthy carbohydrate source and contains high levels of vitamins, minerals and dietary fibre.  Some of its main health benefits include supporting regular bowel movements and reducing your risk of bowel disease.

3) MILK CHOCOLATE > DARK CHOCOLATE:- Milk chocolate is normally the most popular chocolate choice when it comes to Christmas treats.  However, by switching to dark chocolate you can shave off a few calories.  The savings are not huge with 100g of milk chocolate containing 530 calories and the same amount of dark chocolate containing 510 calories but small changes can make big differences.  Apart from the difference in calories, dark chocolate also has a number of unique health benefits.  It is rich in flavanoids (antioxidants which help protect your body from damaging free radicals), vitamins and minerals.  Dark chocolate also has mood boosting properties.  It boosts serotonin levels (which can reduce feelings of depression), boosts endorphin levels (which can lead to feelings of euphoria) and contains phenylethylamine (which has mild mood boosting properties).

4) MINCE PIE > DRIED RAISINS:- Minced pies are a popular festive snack.  Unfortunately, they are also rich in calories, processed carbohydrates and refined sugar with a standard 55g mince pie containing 185 calories (or 336 calories per 100g).  By substituting mince pies for dried raisins you cut out the high calorie pastry and are left with 150 calories per 55g serving (or 272 calories per 100g serving).

5) MINI SAUSAGE ROLLS > MINI TURKEY PIECES:- Mini sausage rolls can be found on almost every Christmas buffet.  Unfortunately, these tiny little treats pack a lot of calories.  Just 1 mini sausage roll (15g) contains 53 calories which adds up to 353 calories per 100g.  However, if you swap the mini sausage rolls for mini pieces of turkey you can significantly reduce the total calories with a 15g serving coming in at 19 calories.  This adds up to a much more reasonable 127 calories per 100g.  If you find the turkey pieces taste too bland on their own try marinating them in a mixture of your favourite herbs and olive oil overnight.  This will add some strong flavour without many additional calories.  Aside from being the low calorie option, turkey also has a number of health benefits.  It has been linked with cancer prevention, healthy growth, improved sleep cycles and a strong immune system.

SUMMARY

Eating healthy all the time during the festive period is highly unlikely.  However, if you use some of the tips in this article and make a few key food substitutions you can avoid piling on the Christmas pounds.  For example, instead of going for that second mince pie, have a handful of raisins (a saving of 35 calories per pie).  If you host a buffet, offer some lean turkey meat instead of mini sausage rolls (a saving of 26 calories per roll).  These small savings can quickly add up and pay dividends in January.  So have a look at the table below and see just how many calories you could save this Christmas.

Sources:
Calories in Cream (Nutracheck)
Calories in Fruit Salad (Anne Collins Weight Loss Program)
Calories in Tesco Mini Sausage Roll – (Calorie Count)
Dark Chocolate – Health Benefits of Chocolate (Lake Champlain Chocolates)
Festive Foods (Weight Loss Resources)
The Mince Pie Minefield (IVillage.co.uk)
Yoghurt (WHFoods)

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Turkey is the traditional meat used for Christmas dinner.  The history of this festive food dates back to 1526 when William Strickland introduced this meat to the UK.  Following this introduction the popularity of turkey has skyrocketed and during Christmas 2008 approximately 10 million turkeys were consumed in the UK.  The good news is that turkey is popular for a reason.  Not only is it tasty but it is also extremely healthy.  That’s why today I am going to be taking a detailed look at this festive meat and the health benefits it can provide.

WHAT IS THE HISTORY OF TURKEY?

Turkey was introduced to the UK by William Strickland in 1526 when he imported six turkeys from America and sold them for tuppence each.  People at the time found turkey to be a tasty, practical and cheaper alternative to other livestock such as cows (which could be used to produce milk if kept alive) and chickens (which were expensive at the time).  Henry VIII is believed to have been the first person in the UK to eat turkey on Christmas day.  Following its introduction the popularity of turkey steadily increased and people started to follow Henry VIII’s trend of eating this meat on Christmas day.  Midway through the twentieth century it overtook goose as the most popular Christmas dinner meat in the UK and during Christmas 2008 around 10 million turkeys were eaten by people in this country.

WHAT ARE THE MAIN NUTRIENTS IN TURKEY?

Turkey is a particularly good source of the macronutrient protein, the macromineral phosphorus, the microminerals selenium and zinc, and the vitamins B3 and B6.  Each of these nutrients has a number of important roles to play in your body and support optimal health:

1) PROTEIN:- Protein is essential for the construction, maintenance and repair of your body’s cells.  In fact it is often referred to as the building blocks of your body’s cells.  Protein also has many other health benefits which include regulating important bodily processes (such as fluid balance) and helping your blood to clot.  Turkey contains a massive 30.06 grams (g) of protein per 100g making it one of the richest protein sources around.

2) PHOSPHORUS:- Phosphorus works with calcium to ensure that you have strong bones and teeth.  It also supports healthy metabolism, activates the B complex vitamins and helps your body produce the genetic information carriers – deoxyribonucleic acid (DNA) and  ribonucleic acid (RNA).  100g of turkey gives you 224 milligrams (mg) of phosphorus which is almost a third of your recommended daily allowance (RDA) for this macromineral.

3) SELENIUM:- Selenium is a powerful antioxidant that protects your cells from oxygen related damage.  It acts in a protective capacity throughout your body by assisting in the production of antibodies (organisms which work as part of the immune system to fight disease in your body), preventing certain types of cancer (including colon cancer, lung cancer and prostate cancer), preventing heart disease and reducing joint inflammation.  A 100g serving of turkey provides you with a significant 0.032mg of selenium which represents more than half your RDA for this micromineral.

4) VITAMIN B3 (NIACIN):- The main role of vitamin B3 is to help the body break down the blood glucose from the foods you eat into energy.  It also keeps your digestive system and nerves healthy and reduces blood levels of low density lipoprotein (LDL) cholesterol (which clogs the arteries) whilst increasing blood levels of high density lipoprotein (HDL) cholesterol (which removes HDL cholesterol from the artery walls).  Turkey contains an impressive 7.5mg of vitamin B3 per 100g which represents over a quarter of the male RDA and half of the female RDA for this vitamin.

5) VITAMIN B6 (PYRIDOXINE):- Vitamin B6 helps your body’s cells break down the protein in your foods to single amino acids.  It also helps the body produce neurotransmitters (chemical messengers), red blood cells and can prevent heart disease.  A 100g serving of turkey gives you 0.56mg of vitamin B6 which represents over a third of the male RDA and almost half the female RDA for this vitamin.

6) ZINC:- Zinc is a powerful antioxidant with a number of roles in the body.  It assists in the healing of wounds, maximises insulin sensitivity in the body’s cells (which is of particular benefit for diabetics), maximises your metabolism and supports sperm production.  On top of this zinc boosts the immune system, keeps your bones strong, protects you from prostate cancer, reduces stress levels and supports good mental health.  100g of turkey provides you with an impressive 1.73mg of zinc which represents around a fifth of your RDA for this nutrient.

WHAT ARE THE HEALTH BENEFITS OF TURKEY?

Turkey has numerous health benefits, many of which are linked to the nutrients discussed above:

1) CANCER PROTECTION:- Cancer is a disease that develops when the DNA in your body’s cells becomes disrupted.  This causes rapid, uncontrollable cellular growth and ultimately leads to the development of a tumour.  If these tumours become cancerous they can then spread to other areas of the body and cause further growths.  Fortunately, turkey is rich in the cancer fighting nutrients selenium and zinc which can both protect you from various forms of this nasty disease.

2) HEALTHY GROWTH:- Since turkey is a rich source of protein one of its main benefits is that it supports healthy growth.  Without protein your body would have no materials with which to build new cells.  By eating turkey you can ensure that your body always has the fuel it needs to grow.

3) HEALTHY HEART:- Turkey is a super food for heart health.  The selenium and vitamin B6 found in this meat both prevent heart disease.  In addition to this the vitamin B3 found in turkey improves cholesterol levels which promotes better blood flow and keeps your heart healthy.

4) IMPROVED ENERGY LEVELS:- Turkey contains two energy giving nutrients – phosphorus and vitamin B3.  Phosphorus is essential for metabolism (in simple terms – the process of converting food into energy) whilst vitamin B3 helps your body break down blood glucose for energy.

5) IMPROVED MOOD:- Protein is made up of 20 different amino acids.  Turkey is particularly rich in one of these amino acids – tryptophan.  The tryptophan found in turkey is used by the body to produce serotonin (a hormone which improves mood levels and can prevent depression).

6) IMPROVED SLEEP:- As discussed above turkey is rich in the amino acid tryptophan.  Tryptophan has been shown to improve sleep cycles (particularly in insomniacs).

7) STRONG IMMUNE SYSTEM:- The selenium, tryptophan and zinc found in turkey all boost your immune system.  Selenium assists in the production of disease fighting antibodies whilst studies have shown that tryptophan helps the immune system fight multiple sclerosis (a nerve disorder which leads to depression, muscular weakness and vision problems).  Zinc supports the production of various types of white blood cells which are all key components of the immune system.

WHAT ARE THE HEALTH RISKS OF TURKEY?

The main health risk with turkey is that it contains purines.  These are naturally occurring substances that can be found in both plants and animals.  The human body breaks down purines into uric acid.  In some individuals excessive consumption of purines can lead to a build up of uric acid in the body.  High levels of uric acid can then cause kidney stones (a hard rock like mass made in the kidney and passed in the urine) and gout (inflammation of the joints caused by a build up of uric acid).  So if you have kidney problems or suffer from gout, you may want to moderate your turkey consumption this Christmas.

HOW CAN TURKEY BE SERVED?

On Christmas day you are more than likely going to be cooking a traditional Christmas roast with vegetables and gravy.  However, once Christmas day is over there are still plenty of things you can do with the leftover meat.  The list below outlines a number of possible serving suggestions:
- Turkey Casserole.
- Turkey Curry.
- Turkey Salad.
- Turkey Stir Fry.
- Whole Grain Turkey Sandwich.

WHAT ARE ALL THE NUTRIENTS IN TURKEY?

The table below contains a full nutritional breakdown of 100g of turkey breast meat with the skin removed:

MACRONUTRIENTS:

ASH & WATER:

MINERALS:

VITAMINS:

TURKEY SUMMARY

As you can see turkey is a highly nutritious meat.  So make sure you dig in during your Christmas dinner and make full use of any leftovers.

Sources:
Christmas Statistics and Traditions (I Love British Turkey)
The Health Benefits of Turkey (Elements4Health)
Turkey (WHFoods)
Why Do We Eat Turkey On Christmas Day? (Article Base)

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