Add oatmeal to your normal diet to slow down the aging process because it
boosts immune system
stabilizes blood sugar
reduces risk of diabetes
has special antioxidants to protect heart
prevents breast cancer
gluten-friendly – it has a small amount of gluten but studies have shown that adults and children with celiac disease can tolerate it
Add other Anti-Aging foods to your oatmeal… like
Check out Mr. Breakfast.com for 144
different ways to make oatmeal!
Let me know what you try and how you like it!
Dark Chocolate = Health Food =
It is an ANTI-AGING food!
It has Cocoa that contains a plant compound called flavonols.
Flavonols have an impressive array of benefits including:
lowering blood pressure
According to FitDay, Dark Chocolate
Is Good for your Heart (helps prevent blood clots)
Is Good for your Brain (increases blood flow & reduces stroke)
Helps control Blood Sugar (has a low glycemic index-won’t spike blood sugar levels, good for circulation & it helps keep blood vessels healthy)
Is FULL of Antioxidants! Helps free your body of FREE RADICALS
Contains Theobromine – shown to harden tooth enamel
Is high in VITAMINS & MINERALS!
The copper and potassium in dark chocolate help prevent against stroke and cardiovascular ailments. The iron in chocolate protects against iron deficiency anemia, and the magnesium in chocolate helps prevent type 2 diabetes, high blood pressure and heart disease.
Check out some of the Best Dark Chocolate in the world
DON’T GO CRAZY!
I’m not telling you -and me – to go crazy on Dark Chocolate!
It’s high in FAT!
Remember, Milk Chocolate IS NOT THE SAME!
If you don’t like the DARK, transition yourself by first choosing a chocolate that is at least 60% cocoa. Once you are use to the flavor, increase to 70%, 80%, and then even 90% pure cocoa.
One of our favorite way to add Dark Chocolate:
We grate it over our oatmeal!
My kids love this.
What’s your favorite kind of
One of the healthiest foods!
They are most commonly known as a natural laxative, but there are numerous other benefits from these fruits.
provide antioxidant protection– more than 2x the antioxidant capacity of other high ranking foods!
prevent pre-mature aging!
reduce risk of osteoporosis
reduce risk of cancer
promote cardiovascular health
Prune Nutrition Facts
|Glycemic Index (GI) Rating: Although rich in simple sugars, prunes do not cause a rapid rise in blood sugar levels, possibly because of their high fiber, fructose, and sorbitol content. Therefore, prunes have a low GI rating of 29. The Glycemic Load (GL) of prunes is 9.57 (low).|
|Calories: Prunes have about 240 calories per 100 grams (67 calories per 1 ounce).|
|Macronutrients: Prunes are rich in carbohydrates. They are also an excellent source of dietary fiber (6.1 grams per 100 grams). Prunes contain very little protein and hardly any fat.|
|Vitamins: Prunes are a good source of vitamin A and vitamin K.|
|Minerals and Trace Elements: Prunes are a good source of potassium, copper, boron and magnesium.|
|Phenolic Compounds: Prunes are rich in phenolic compounds (184 mg/100 g) such as neochlorogenic and chlorogenic acids.|
Studies suggest that long-term consumption
of pomegranate juice may::
slow down the aging process
protect against heart disease
protect against cancer
It contains more
ANTIOXIDANTS than other juices!
To get the health benefit,
drink 4-8 oz a day.
FACT :: There are aproximatly 13,000 species of beans and legumes in the world! Now that’s variety!
Diets rich in beans are being used to:
reduce risk of many cancers
improve diabetics’ blood glucose control
lower blood pressure
regulate colon function
lower cholesterol levels
prevent and cure constipation
Richly colored dried BEANS offer a lot of antioxidant protection! Red kidney beans actually have more antioxidants than blueberries!
Beans are loaded with
FIBER and PROTEIN
Brown Rice and Black Bean Burritos Rachael Ray
- 2 cups chicken stock or water
- 1 cup brown rice
- Salt and ground black pepper
- 3 tablespoons EVOO – Extra Virgin Olive Oil, divided
- 1 small onion, chopped
- 2 cloves garlic, finely chopped or grated
- 1 jalapeño, chopped
- 1 teaspoon cumin
- 1 15-ounce can fire-roasted tomatoes, diced
- 2 14-ounce cans black beans, drained and rinsed
- 4 large, whole wheat tortillas
- 1 cup of smoked white cheddar
- 1/2 head iceberg lettuce, chopped
- 4 small tomatoes, seeded and diced
- 2 scallions, white and green parts, thinly sliced
- 1/2 bunch (about a handful) of cilantro leaves removed from stems
- 1 tablespoon honey
- Juice of 1 lime
- A few dashes hot sauce
- 1 jicama, peeled and cut into matchsticks
- 1 red onion, sliced
- 2 carrots, peeled and cut into matchsticks
While rice is cooking, place another pot over medium heat with 1 turn of the pan of EVOO, onion, garlic, jalapeño, salt and ground black pepper. Cook until tender, about 3-4 minutes. Stir in cumin and cook about 1 minute then add tomatoes and beans, and heat through, about 2 minutes. Keep warm until the rice is ready.
When everything is ready, lay down the tortillas and divide the cheese evenly between them. Divide the rice and beans between the tortillas as well as the lettuce, tomatoes, scallions and cilantro. Roll up each burrito.
The Ultimate Chili Allrecipes
- 1 pound lean ground beef
- salt and pepper to taste
- 3 (15 ounce) cans dark red kidney beans
- 3 (14.5 ounce) cans Mexican-style stewed tomatoes
- 2 stalks celery, chopped
- 1 red bell pepper, chopped
- 1/4 cup red wine vinegar
- 2 tablespoons chili powder
- 1 teaspoon ground cumin
- 1 teaspoon dried parsley
- 1 teaspoon dried basil
- 1 dash Worcestershire sauce
- 1/2 cup red wine
- In a large skillet over medium-high heat, cook ground beef until evenly browned. Drain off grease, and season to taste with salt and pepper.
- In a slow cooker, combine the cooked beef, kidney beans, tomatoes, celery, red bell pepper, and red wine vinegar. Season with chili powder, cumin, parsley, basil and Worcestershire sauce. Stir to distribute ingredients evenly.
- Cook on High for 6 hours, or on Low for 8 hours. Pour in the wine during the last 2 hours.
Cruciferous vegetables are from the mustard family ::
MUSTARD GREENS, CABBAGES, BROCCOLI, CAULIFLOWER,
BRUSSELS SPROUTS, KALE
They are filled with vitamins, fiber, and disease-fighting phytochemicals.
By adding these foods to your daily diet, you may be lowering your risk for cancer!
Some have shown to STOP the growth of cancer cells
for tumors in the:
- uterine lining (endometrium)
according to the American Institute for Cancer Research
These vegetables fight against the overload of
free-radicals that cause cancer by reducing oxidative stress.
Cruciferous veggies also protect against cardiovascular disease. Studies have shown that diets rich in these foods lower amounts of inflammation in the body!
Which cruciferous vegetables have the most vitamin A, vitamin C, and folic acid?
The answers are:
Kale (vitamin A)
Broccoli (vitamin C)
Brussels sprouts and broccoli (tied for folic acid)
Brussels sprouts have the most vitamin E (about 9% of the Daily Value) and vitamin B-1 (15% Daily Value). And it’s broccoli and Brussels sprouts again that have the most healthy plant omega-3s: A cup of broccoli contributes about 200 milligrams, and a cup of Brussels sprouts about 260 milligrams.
Here’s a comparison table of cruciferous vegetables, including the nutrients for which they contribute at least 10% of the Daily Value. Keep in mind that about half of the fiber in cruciferous vegetables is super-healthy soluble fiber.
Per 1 cup:
|Vitamin A||33% DV||1%||2%||16%||62%||137%|
|Omega-3s||200 mg||140 mg||60 mg||260 mg||100 mg||100 mg|
Tips for Enjoying Cruciferous Vegetables
To maximize taste and nutrition, here are some tips for buying and cooking cruciferous vegetables:
Don’t overcook cruciferous vegetables. They can produce a strong sulfur odor and become unappealing.
You can buy several types of cruciferous vegetables ready-to-go in the frozen or fresh packaged sections of your supermarket, including broccoli, cauliflower, and Brussels sprouts.
No raw veggie platter is complete without dark green broccoli or snowy white cauliflower florets.
Add raw broccoli or cauliflower florets to your green salad to give the nutrients a big boost.
Add chopped cruciferous veggies to soups, stews, and casseroles.
When buying fresh broccoli, look for firm florets with a purple, dark green, or bluish hue on the top. They’re likely to contain more beta-carotene and vitamin C than florets with lighter green tops. If it has yellow in it or is limp and bendable, the broccoli is old — don’t buy it.
according to WebMD
Cauliflower Tomato Soup
One of my family’s favorites from Allrecipes.com
- 1/4 cup sliced leek (white portion only)
- 1/4 cup chopped celery
- 1 tablespoon butter or margarine
- 1 (10.75 ounce) can condensed tomato soup, undiluted
- 1 1/4 cups water
- 1 cup fresh cauliflowerets
- 1/2 cup frozen peas
- 1/4 teaspoon dill weed
- 1/4 teaspoon salt
- In a saucepan, saute leek and celery in butter until tender. Stir in the remaining ingredients. Bring to a boil; reduce heat. Cover and simmer for 12-16 minutes or until the vegetables are tender.
Brown Rice and Steamed Broccoli & Cauliflower
I use this as a side dish or a stand alone meal.
cook the brown rice according to the instructions
steam either frozen or fresh broccoli & cauliflower
drizzle Braggs Liquid Amino’s and Flax Seed Oil on top and mix
if you are really feeling healthy, sprinkle kelp flakes over the rice and veggies!
OK, now it’s your turn. I want to hear from you.
PLEASE share your Cruciferous Vegetables recipes!
APPLES * APPLES * APPLES
Studies have shown that eating APPLES assist in
Cornell University found, in a study on mice, that the quercetin in apples may protect brain cells from the kind of free radical damage that may lead to Alzheimer’s disease.
helps prevent lung, breast, colon, and liver cancer!
great for the skin
Eat your apples and eat the skin! A lot of the nutrients is found
IN THE SKIN!
How do you eat APPLES?
throw them in your smoothies
make apple sauce
eat them plain
eat them with peanut/almond butter
If you have a creative way of adding apples to your meals or snacks, please share what you do and send me a picture –
I would love to post it!
Long term studies have consistently shown that people who eat nuts several times a week have a 30-50% lower risk of heart disease!
Eat your nuts People!
The type of nut you eat doesn’t make a huge difference,
but some have more heart-healthy goodness than others.
Walnuts. Almonds. Hazelnuts Nuts. Brazil. Pine Nuts. Pecan. Pistachio. Cashew.
GOOD GOOD GOOD!
Eating Nuts Regularly
lower the LDL :: low-density lipoprotein/ bad cholesterol in their blood. Remember, high LDL is one of the primary causes of heart disease.
reduces risk of developing blood clots :: can cause heart attacks.
improves the lining of the arteriesThe Good Stuff In NUTS
(The amounts vary from nut to nut,
but nearly every nut has some level of each of these nutrients.)
Omega-3 fatty acids
Fiber :: plays a role in preventing diabetes
Vitamin E :: stops the development of plaques in the arteries – plaque narrows the space blood can flow – plaque can lead to chest pain, coronary artery disease or heart attack
Plant sterols :: some nuts have this and it lowers your cholesterol. Often times this is added to orange juice and other products, but it occurs naturally in nuts.
L-arginine :: shown to make the walls of the artery more flexible and less prone to blood clots.
Unsaturated fats :: YOU NEED THESE good fats – monounsaturated & polyunsaturated – lowers bad cholesterol
Slow down the aging process by controlling inflammation and
eliminating free radicals from your body through your diet!
Let us know how you like to eat your nuts.
What’s your favorite nut?
Share your recipes!!!