olive oil

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Health Benefits of Olive Oil

By | 2017-10-29T15:41:02+00:00 January 18th, 2013|Nutrition|

Extra-virgin olive oil (cold pressed) is the best fat to use as a salad dressing.  Do not use for cooking.  It has a low smoke point and heat makes it susceptible to oxidative damage.  Olive oil has so many health benefits I include a little every day when I eat my salad.

Benefits of Extra Virgin Olive Oil:
1.  Contains- vitamins E, K, and A  plus antioxidants.
2.  Helps lower bad cholesterol and raise good cholesterol.
3.  Reduces colon, breast and skin cancers.
4.  Lowers the incidence of gallstones.
5.  Helps control blood sugar levels.  The monounsaturated fats support healthy insulin levels.
6.  Polyphenols in olive oil act as anti-inflammatory properties.  This includes reducing asthma and arthritis.
7.  Olive oil helps you to lose weight.
For the full story on olive oil go 12 Health Benefits of Olive Oil with Infographic
Remember to store oil in a tightly sealed jar in the refrigerator, and do not heat as it has a low smoke point…add olive oil to foods immediately after cooking.

Have you heard of the olive oil fraud?  Find out Which Olive Oil to Buy.

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Copyright © Diana Herrington  www.RealFoodforLife.com

Greens Are Good for Us

By | 2017-10-29T15:42:17+00:00 July 20th, 2010|Recipes, Salad|

The very simplest place to start with getting greens into our diet is to eat one big salad each day and make sure it is filled with mostly greens.  

Greens are full of vitamins A, K, D, and E which are fat soluble. To absorb these vitamins make sure to add a teaspoon of dietary fat, such as butter, olive or coconut oil, nuts, cheese or salad dressing. This will make sure your body absorbs all of the vitamins in the greens. Vitamin K helps calcium and phosphorus bind onto the bone protein matrix.


1 handful, spinach
1 handful, arugula
½ head, red leaf lettuce
½  head, green leafy lettuce
1 medium bunch of parsley
3 Celery pieces, chopped
1 medium cucumber, sliced in rounds
¼ cup pine nuts

1. Mix greens together in a bowl.
2. Top with celery, cucumber and pine nuts.
3. Serve with Mint salad dressing.

TIP:  If you are planning on this lasting for the next day, do not mix the cucumber in.  Put it in a bowl on the side and add to each serving of salad.  A mix of the basic ingredients without the cucumber will last 3 days in the fridge.

This is a refreshing tasty dressing with a little mint flavour.

Copyright © Diana Herrington  You are welcome to share this article with anyone who you think may benefit from this information as long as you give credit to Real Food for Life by including the link to the home page www.RealFoodforLife.com  or the direct link to this post.

The Truth about Fats and Oils

By | 2017-10-29T15:42:20+00:00 February 17th, 2010|Health Tips, PowerFoods|

 There is much confusion about fats and oils in our diet.

I work at staying on top of the information, but even I have had to rethink a few points recently.

olive oil The Saturated Myth 

Saturated fats have a bad public image.  But this is because of excessive consumption. Remember when they told us to eat margarine instead of butter?  It turns out butter is fine when used in moderation.

DO YOU KNOW …The difference between margarine and butter? 

 All margarine is made from assorted vegetable oils that have been heated to extremely high temperatures making the oils rancid.

Facts about Margarine:

1.  Margarine is extracted from used plant oils with chemical solvents. This leaves residues and strips away nutrients.
2.  It may say that there are zero grams of trans fats, but it still contains small amounts of this bad fat. (Trans fats are carcinogenic, triple risk of coronary heart disease and increases bad cholesterol and lowers the good cholesterol)
3.  Deodorants are added to cover the unpleasant smell of rancid vegetable oils.
4.  Artificial coloring to cover up the grey color.

And I still see these big tubs of this stuff in people’s homes .
Butter has been used for thousands of years. It is a real food. The trouble is that it tastes sooo good we overeat it!
Benefits of Butter:
1.  Rich in Vitamin A, has Vitamins E, K, D and Calcium.
2.  Has anti-oxidants that protect against weakening arteries.
3.  Saturated fats in butter have strong anti-tumor and anti-cancer properties.
4.  Cholesterol found in butterfat is essential to children’s brain and nervous system development.
Another form of butter is Clarified butter or ghee. It is butter oil, without the lactose and milk solids. It is made by gently heating butter until it becomes a clear golden liquid.  Ghee has been used as the ultimate healthy cooking oil in India for thousands of years.
 Benefits of Clarified Butter or Ghee:
1.  It increases the potency of certain herbs.
2.  Has Vitamin A E, K and D.
3.  Has a high ‘smoke point’ so it is a good oil to cook with.
4.  Ghee does not spoil easily; does not need refrigeration.
Then there is the wonderful Olive oil that many of us know and love in our salad dressings. It is made from crushing and […]