The strawberry and arugula salad recipe is definitely perfect for the warmer days of spring and the hot days of summer. You can either have it as a side dish or as an entree by topping it with chicken. This recipe only takes 20 minutes to prepare so forget about take outs and ordering in. Drizzle with a tablespoon or two of the culinary Argan oil for a yummier and healthier taste.

Ingredients

Head out to the supermarket and buy the following ingredients.

• Fresh arugula or baby spinach – You will need about two cups. Tear the leaves.
• Fresh strawberries – You will need 3/4 cups of strawberries cut into quarters.
• Almonds – You’ll need a quarter cup of slivered almonds.
• Gorgonzola cheese – About a quarter cup of crumbled Gorgonzola cheese is enough.
• Red onion – 2 tablespoons of chopped onions is enough.
• Argan oil – You’ll need about 2 tablespoons. You can also use olive oil instead.
• Orange juice concentrate – Just a tablespoon will do.
• Balsamic vinegar – Just a tablespoon will do.
• Orange peel – You will need 1 1/2 teaspoons of grated orange peel.
• Ground ginger – 1/8 of a teaspoon is all you’ll need.

These ingredients are very easy to find. Now that you have your ingredients, let’s start whipping up this very refreshing, tasty and healthy salad.

Preparing the Salad
Grab your salad bowl and start combining the first 5 ingredients we listed. Grab a small bowl and start whisking the oil, orange juice concentrate, balsamic vinegar, orange peel and ginger together. Once you have whisked them well, you now have your dressing. Pour over your salad and start tossing to gently coat your greens. You can drizzle the salad with another tablespoon or two of the Argan oil for an extra nutty kick.

This is one easy salad to prepare! The best thing about this dish is that it is packed with nutrients that keep the body healthy. Strawberries are loaded with antioxidants which help strengthen the immune system and protect every cell of the body from free radical damage. The culinary Argan oil is also loaded with antioxidants plus unsaturated essential fatty acids which are great for the heart and the brain.

Freshen up your spring and summer days with this delicious strawberry and arugula salad recipe!

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Many things have been said about the amazing prowess of this Moroccan culinary oil in bringing down levels of bad cholesterol in the body. The oil is packed with numerous nutrients and is especially loaded with essential fatty acids which are great for your heart. Let’s find out more about the health benefits of this Moroccan gourmet oil.

Benefits of the Culinary Argan Oil

• The phenolic compounds in the oil have shown to lower the oxidation of LDL (low-density lipoprotein) or bad cholesterol and improve the levels of HDL (high-density lipoprotein) or the good cholesterol. A study also revealed that Argan oil increases one’s levels of good cholesterol significantly higher than that of virgin olive oil. In this study, 60 people were divided into two groups. One group was fed with Argan oil while the other group was fed virgin olive oil. After three weeks the result yielded that the group that was fed with the Moroccan oil has higher levels of HDL (the good cholesterol) compared to those who were fed virgin olive oil.

• The oil also has the prowess to bring down levels of triglycerides in the bloodstream. One has to be concerned about their levels of triglycerides as having them in high levels may lead to atherosclerosis and puts you at higher risk of heart disease and stroke. Researchers believe that this prowess of the oil comes from its high levels of natural polyphenols, Vitamin E and plant Sterols.

In most developed nations, heart disease usually tops the cause of death. A disturbing fact about heart-related disease is that it is no longer just associated with the elderly. It is still true that old age makes you more vulnerable to this health issue but the number of young adults in their 30s and 40s suffering from a heart-related problem has been increasing.

Here are other natural substances that offer heart protection.

• Omega 3 Fatty Acids – Numerous studies and researches have suggested that once risk of dying from a sudden cardiac arrest is greatly reduced when taking higher levels of omega 3 fatty acids. The omega 3 fatty acids in fish have been especially associated with being able to reduce the risk of sudden death from cardiac arrest particularly in men who have never exhibited symptoms of a heart disease.

• Vitamin D – A 26% increased rate of death from all-cause form is associated with having very low levels of Vitamin D. A 2009 research confirmed that lower Vitamin D levels are even more obvious in cardiovascular death.

• Magnesium – This is another natural substance that benefits the heart immensely. Deficiency in magnesium can hasten the aging of the heart muscle.

You may have been hearing “diet” phrases such as “low carb”, “high protein”, “Mediterranean” and “Hoodia” being uttered by both popular personalities and regular guys and gals in your neighborhood or circle of friends. These are just a few types of diet that many are following to improve one’s overall fitness and live a better life.

One of the popular phrases today associated with diet is “antioxidant-packed diet”. You probably have heard or read about this on the net, in the papers and from TV shows. Just what is an antioxidant-packed diet and how does it aid in keeping our body healthier?

First let us discuss what  antioxidants are and how they benefit the body.

All of us have “free radicals” that go roaming inside our body. These free radicals are unstable molecules and can attack the body most commonly in the form of cancer. Antioxidants are our defense against these free radicals. Antioxidants seize and neutralize free radicals before they cause the body damage. A diet that is packed with antioxidants can help in preventing potential acute illnesses caused by free radicals.

What Are the Best Sources of Antioxidants

So where can we get our daily dose of potent antioxidants? If you drink tea or coffee at least once a day, you are in luck as both coffee and tea hold a certain amount of antioxidants. However, it is fresh fruits that are especially packed with antioxidants. We already are aware that fruits are highly recommended by  health experts. But did you know that the culinary Argan oil is also loaded with antioxidants? Drizzling your stews, salads, soups as well as baked and grilled dishes can give your body as much antioxidants that you’ll get from a piece of fruit.

The Antioxidants in Culinary Argan Oil

The culinary Argan oil hails from Morocco and is extracted from the fruit nuts of the Argan tree. The oil is packed with antioxidants such as Vitamin E, Polyphenols, Ferulic acid, Carotenoids and Squalene. These antioxidants stop the damaging chain reaction that free radicals create that may ultimately lead to serious illnesses such as cancer.

Follow a Nutrition Plan that Includes Antioxidants

To keep your body healthy, you should follow a nutrition plan that is highly packed with antioxidants. Always include fruits and vegetables (vegetables are also a great source of antioxidants) in your daily meals. You can also drizzle your dishes with just a tablespoon or two of the culinary Argan oil to give your body a potent dose of antioxidants.

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Eating too fast

Eating is not just about getting food into your body. Gobbling down your food deprives you of the sensory pleasure that comes with eating. Moreover, the whole digestion process starts at your mouth when you chew your food. Chewing breaks down food so that your body can absorb nutrients. So hey, slow down and chew. If you eat fast because you eat alone, make a commitment to eat with a colleague at work. When you live alone, invite your neighbor to dinner one night a week.

Compulsive snacking

Secret snacking gives a negative meaning to eating. If you feel the urge to eat snacks, munch on healthy, low-fat, low-calorie snacks such as fresh fruits, vegetables with fat-free dip, or popcorn without the butter. Or try low-fat, lower calorie versions of your favorite foods to see if they satisfy your craving.

Skipping meals

You starve yourself the whole day and then binge at night. Skipping meals can lead to out-of-control hunger which often leads to overeating. When you are very hungry, good nutrition flies out of the window because your main goal is to appease your hunger.  Eat regular meals and take snacks in between meals. Eating regular meals helps keep nutrients and energy levels stable

Emotional eating

Do you reward yourself with food? Do you turn to food when you are feeling stressed? Emotional eating is one bad habit that you should find a way to break. Sometimes you turn to food for comfort, unconsciously or consciously. Emotional eating can sabotage your weight loss efforts and cause you to gain weight. Manage your stress with yoga, meditation or taking up a hobby. Fight boredom, not with food but with healthier options such as taking a walk, chatting with a friend or watching a movie. Avoid turning to food to distract you.

Unhealthy food choices

Fond of soda and potato chips? If your favorite foods are high in fat, salt or sugar, the solution is not eliminating these foods from your diet. The key is moderating how much of these foods you eat and how often you eat them. Eat a balanced diet of carbohydrates, proteins and fat. Eat whole grain and load up on fruits and vegetables. Choose the good fats and avoid the bad fats which can cause health problems. Use argan oil in your dishes. This oil from Morocco is packed with unsaturated fatty acids, vitamin E and antioxidants that provide heart-health benefits.

Bad habits are hard to break, especially when they have been around for a long time. Take things one day at a time and stop your bad habit on its tracks gradually. Follow these tips on how to eat healthy and break bad eating habits.

To make choosing which bottle of oil is healthy for your heart easier, we have made a guide on heart-healthy cooking oils. You can just have this guide printed or you can copy it and tape it to the inside of your cupboard door or anywhere in the kitchen where you would be able to see it easily.

Fats that are healthy for the heart are generally derived from plant oils. However one should note that fats just like oils are not created equal. Rather than just using one particular type of oil for all the dishes you whip up, it is best to have various types of oil in your kitchen.

You Need to Know the Smoke Point – One of the things you need to understand is that the chemical makeup of oils varies. There are some oils that are more ideal for lower-heat cooking compared to some. It is important to understand the smoke point of oils. First let us discuss what the “smoke point” is all about. All oils reach a certain temperature where they begin to smoke hence the name smoke point. The smoke point is the temperature at which the oil starts producing toxic fumes and dangerous free radicals. You should avoid heating the oil up to its smoke point. A general rule of thumb is that the more refined the oil is the higher is its smoke point.

Heart-Healthy Oils

• Oils with High Smoke Point
  Oils having a high smoke point are best for searing, browning and deep frying. However, if you want to keep your heart healthy, you should avoid deep frying. Examples of oils with high smoke point are almond, avocado, sunflower and light-colored or refined olive oil.
• Oils with Medium-High Smoke Point
  Oils with medium-high smoke point are great for baking, oven cooking and stir frying. Examples of oils having medium-high smoke point are canola, grapeseed, macadamia nut, extra virgin olive oil and peanut oil.
• Oils with Medium Smoke Point
  If you are doing light sautéing, sauces and low-heat baking, oils having medium smoke point are the best to use. Examples of these oils are corn, hemp, pumpkinseed, sesame, soybean, walnut and coconut oil.
• Oils Requiring No Heat
  No-heat oils are best suited for dips, dressings and marinades. Flaxseed oil and wheat germ oil are examples of these oils.
• Culinary Argan Oil
  The culinary Argan oil is very healthy for the heart. For thousands of years, Moroccan tribes have used this oil in their cooking. The oil is used almost the same way as olive oil and is great for dips, dressings and light heat cooking. Its smoke point is comparable to that of pure olive oil.

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The Cosmetic Argan Oil
The cosmetic Moroccan oil is well-loved because of its skin, hair and nail benefits. A powerhouse of antioxidants and nutrients with moisturizing properties the oil is known to promote youthful skin by minimizing fine lines and wrinkles and delaying its onset.

The Culinary Argan Oil
The culinary type of the oil holds the same nutrients as the cosmetic type. Aside from having potent antioxidants like Vitamin E, Carotenoids, Polyphenols, Ferulic acid and Squalene, it also contains unsaturated essential fatty acids. The culinary Argan oil is not as popular as its cosmetic counterpart but it does deserve to be in the limelight because of the tremendous health benefits one can get from regularly including the oil in their diet.

Cancer Fighting Benefits
Because of the numerous antioxidants found in the culinary Argan oil, it can prevent DNA damage. Why should we be jumping up and down with this fact? DNA damage that is caused by inflammation is basically the trigger of most diseases.

Numerous research and studies on the oil have suggested that the culinary Moroccan oil can prevent the development of cancer as well as delay aging by shielding DNA from getting damaged. Studies also revealed that the phenolic compounds in the oil prevent the first stages of cancer caused by free radicals from developing. Free radicals are unstable molecules in the body which damage the healthy tissues. They cause inflammation and various diseases. Free radicals are also referred to as oxidative stress. Antioxidants neutralize these free radicals before doing any damage to the body.
Cancer and aging are both caused by DNA damage. Numerous diseases are also because of DNA damage. The Moroccan oil holds a potent amount of phenolic compounds that can protect DNA from getting battered and damaged by oxidative stress. If you want to stay youthful and save yourself and your loved ones from various illnesses caused by inflammation such as cancer, you should see to it that your diet includes a whole lot of antioxidants. One type of oil that is packed with tons of potent antioxidants is the culinary oil often called the liquid gold of Morocco.

Heart-healthy Benefits
The Moroccan oil is also beneficial to the heart. Its unsaturated essential fatty acids help regulate cholesterol levels and as a result help normalize blood pressure. With regular intake it can help protect you from cardiovascular diseases.

Brain Benefits
The unsaturated essential fatty acids in the oil help in brain development of infants. Pregnant women or those who are planning to get pregnant should include this oil in their diet. Those with diabetes will also benefit from this culinary oil as regular consumption can normalize blood sugar levels. It also helps in reducing resistance to insulin.

Health Benefits of the Culinary Argan Oil

Just like the olive oil, the Moroccan oil also holds immense health benefits. Consuming this oil can help prevent cardiovascular disease, fight certain types of cancer and prevent the onset of diabetes. Let us get to know more about the health benefits of this oil.

• Helps Prevent Cardiovascular Disease
  A 2004 study on the Moroccan oil showed that the oil can reduce one’s risk of developing cardiovascular disease. The study involved two groups of rats. One group was consistently fed with a diet including the Moroccan oil while the other group’s diet did not include the oil. The group with the oil in their diet showed a significantly lower blood pressure compared to the second group. Follow up research also revealed that a diet that includes the Moroccan oil can prevent and treat heart disease. The oil is packed with unsaturated fatty acids which help regulate blood cholesterol. Adding the oil into your diet is a great way to reach your needed fat intake without having to worry about your heart.
• Argan Oil and Its Cancer Fighting Benefits
  A study done in 2006 showed that the components of the Moroccan oil are able to slow the growth of several types of prostate cancer cells. The study also revealed that the cancerous effects of carcinogens on prostate cells were reversed with exposure to the oil’s components. The oil contains numerous antioxidants which makes it very likely to also offer protection against other forms of cancer. Antioxidants repair cell damage. Cellular damage overtime can build up and cause mutations in cancer. Adding the Moroccan oil in your diet can help bring down your risk of cancer and give other numerous health benefits thanks to its high content of antioxidants.
• Preventing Diabetes
  In Morocco, the Argan oil is usually used for treating diabetes. Numerous researches revealed that the oil can bring down insulin resistance. Insulin resistance signals the beginning stage of diabetes. A 2006 study showed improved cellular response to low doses of insulin with the help of the Moroccan oil. In a 2009 study, consumption of the oil was able to reverse the metabolic changes triggered by a diet high in sugar. This goes to show that the development of diabetes can be prevented by adding the Moroccan oil in one’s diet.

Have a bottle of this healthy culinary oil in your kitchen handy. Drizzle your soups, stews, grills and salads with the nutty taste and health benefits of the Moroccan oil!

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The study on the effects of the Mediterranean diet on heart risks was conducted for almost 5 years and the results were startling to the experts. The study included three groups. One group followed a low fat diet while the remaining two groups followed a Mediterranean diet. One group that was assigned to follow a Mediterranean diet consumed extra virgin olive oil for each week and at least 4 tablespoons of the oil every day. Another group was assigned to consume at least an ounce of mixed nuts such as almonds, walnuts and hazelnuts every day. The groups following the Mediterranean diet consumed at least 3 servings of fruits and two serving of vegetables each day and eat fish at least thrice in a week. Legumes such as beans, peas and lentils were also included in the diet at least thrice in a week. The participants strictly consumed white meat and those who are used to drinking were asked to have at least 7 glasses of wine in a week with their meals. The participants were also asked to avoid eating cookies that are commercially made as well as cakes and pastries. Consumption of dairy products and processed meats was also limited.

If you want to keep your heart healthy, you should seriously consider switching to the heart-healthy Mediterranean diet.

Following the Mediterranean Diet
So what pops into your mind once you hear the word Mediterranean? You probably picture a paradise with people living life in a leisurely manner. Now that the findings on the study of the Mediterranean diet have been revealed when the word Mediterranean is mentioned many would be thinking about the diet that the residents of this region love.

The people of the Mediterranean region love dining on meals that include fish, fruits, vegetables, olives and crusty breads made from whole grains dipped in olive oil. A glass of wine is usually served along with their meals.

Be Like the People of the Mediterranean Region
The Mediterranean people have followed a diet consisting of a high amount of plant foods and monounsaturated fats. Olive oil is a great source of these monounsaturated fats or the healthy fats. You can also use the culinary Argan oil as a substitute as this oil is also packed with these healthy fats and antioxidants. This type of diet is not just healthy but also bursting with flavors. Aside from following a healthy diet, Mediterranean people also get plenty of regular physical activity. However they do not think of their eating habits as a diet plan and they live life simply and in a very relaxed manner.

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Avocado

You might love adding mayonnaise on your sandwich and salads but mayonnaise is not good for your heart. Go the healthier track with avocados instead. In 1996, researchers in Mexico conducted a study focusing on the benefits of avocados to the heart. The study revealed a 17% drop on the blood cholesterol level of participants who were fed with avocados for a week. What’s more interesting is that the same participants showed having an increase in their High-Density Lipoproteins or the good cholesterol and a decrease in their Low Density Lipoprotein or the bad cholesterol.

Whole Grains

Whole grains contain a soluble fiber which pools the cholesterol from the meals that you eat and direct them out of your body. This in turn makes your body draw on its cholesterol supply once it needs cholesterol. The result is decreased levels of your cholesterol therefore reducing your risk for heart-related illnesses.

Culinary Argan Oil

When it comes to the heart, everything you put in your body matters. And that’s including the oil you use for cooking and as drizzles to your meals. One of the healthy oils that love the heart is the culinary Argan oil. It is loaded with Omega-9 or the unsaturated fatty acid we call oleic acid. Oleic acid has the ability to bring down levels of the bad cholesterol or LDL and at the same time raise your body’s levels of the good cholesterol or HDL. LDL is called the bad cholesterol for a reason. When your blood has high levels of LDL, a plaque can start forming which would cause blockage in your arteries. When your arteries are blocked or clogged, you are highly at risk of getting a heart attack or a stroke.

Olive Oil

Olive oil is another heart lover. A study conducted on olive oil with participants ages 65 and above revealed that those who used olive oil in their meals had a significant 41% lesser chance of suffering from a stroke when compared to participants who had never made olive oil a part of their diet. This is because olive oil is packed with mono unsaturated and poly unsaturated fats. So instead of going for butter to make your meals tastier, go for olive oil instead. It is important to note though that all oils have the same number of calories. So if you want to avoid packing on excess weight, see to it that you use oils moderately.

Nuts

Craving for a snack? Instead of having a slice of cake or sweet treats, grab a handful of nuts. The American Heart Association noted that since nuts are high in monounsaturated fats they can help bring down levels of bad cholesterol in the blood therefore reducing one’s risk of suffering from heart illnesses and stroke.

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Aside from eating fresh fruits and vegetables, lean proteins and good carbohydrates, did you know that using healthy oils in your dishes also play a crucial role in keeping the body healthy? If you’re using an unhealthy type of oil, one that is very high in saturated fats, you are at risk of heart diseases and stroke.

Culinary Argan Oil: A Healthy Choice

You probably have heard about the culinary Argan oil. Chefs, food enthusiasts and people who want to stay on the healthy track are raving about this oil. As most consumers, you probably want to know more about the oil before starting to include it in your grocery list. So just how healthy is this oil? Let’s find out.

Oleic Acid in Culinary Argan Oil

Oleic acid or also referred to as Omega-9, is an unsaturated fatty acid with great benefits to the heart. Oleic acid lowers one’s levels of Low Density Lipids (LDL) or the bad cholesterol as we call them. Having too much of LDL in the blood can lead to a blockage in the arteries which can result to a heart attack or stroke. The oleic acid in Argan oil lowers one’s LDL levels while at the same time raise the levels of High Density Lipids (HDL) or the good cholesterol. Because oleic acid helps keep your cholesterol levels in check, it will help prevent any plaque forming in your arteries as well as reduce plaque that has already hardened and clogged the arteries therefore reducing one’s risk of experiencing a heart attack or stroke.

Prostaglandins

This culinary oil is also packed with Prostaglandins. How does your body benefit from it? Prostaglandins have anti-inflammatory properties. Many health problems start with inflammation. Another notable function of prostaglandins is that they boost the body’s immune system. They also are very beneficial for people suffering from heart problems.

Vitamin E

The oil contains a high dose of Vitamin E which is a powerful antioxidant. Antioxidants help protect the body’s cells from the damaging effects of free radicals. It also aids in regulating the functions of the heart as well as the reproductive organs.

Sterols

Not many oils contain Sterols. In fact the culinary Argan oil is one of the very few who has Sterols as its component. Why should you be happy about Sterols in the oil? Sterols block cholesterol absorption early on from the intestines. They are also believed to fight cancer.

Enzyme for Better Digestion

The oil also promotes good digestion as it boosts pepsin levels. Pepsin is an enzyme that plays a crucial role in ensuring that the digestive system is able to perform its functions.
With all of these benefits, there’s no further convincing needed why you should switch to the culinary Argan oil.

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