Anti-Aging: 10 Prunes

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PRUNES…Dried PLUMBS

One of the healthiest foods!

They are most commonly known as a natural laxative, but there are numerous other benefits from these fruits.

Prune Nutrition Facts

HealwithFood.org
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.
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Anti-Aging: 9 RED WINE

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RED WINE

“Red wine contains the superstar Antioxidant resveratrol, which can improve blood flow in the brain by 30 percent.”

Pilates Style

To get the health benefit,

you just need one glass of wine up to five times per week.

If you DO NOT drink,

don’t start just to get the health benefits.


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Anti-Aging:: 8 Pomegranate Juice

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POMEGRANATE JUICE!

Studies suggest  that long-term consumption

of pomegranate juice may::

It contains more

ANTIOXIDANTS than other juices!

To get the health benefit,

drink 4-8 oz a day.

WARNING…
Pomegranate juice has 30 grams of SUGAR – more than an equal size serving of some soft drinks – do DON’T over do it!  4-8 oz is all that you need!!!
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Anti-Aging: 7 BEANS

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…BEANS…

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

Ingredients
  • 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

Preparation

Place a medium pot over medium-high heat with the stock or water and brown rice. Season with salt and pepper, and bring up to a bubble. Cover the pan, reduce the heat to low and simmer until the rice has absorbed all the liquid, about 25 minutes. Fluff the rice with a fork.
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.
Just before the rice and beans are ready, place a dry skillet over medium heat. Warm the tortillas in the pan until hot and lightly blistered. Transfer finished tortillas to a plate and cover them in a clean kitchen towel to keep them warm.
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

Ingredients

  • 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

 Directions

  1. 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.
  2. 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.
  3. Cook on High for 6 hours, or on Low for 8 hours. Pour in the wine during the last 2 hours.


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Anti-Aging: 6 Cruciferous Vegetables

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CRUCIFEROUS VEGETABLES

Cruciferous vegetables are from the mustard family ::

MUSTARD GREENS, CABBAGES, BROCCOLI, CAULIFLOWER, 

BRUSSELS SPROUTS, KALE


They prevent and slow down aging in the body!

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:

  1. breast
  2. uterine lining (endometrium)
  3. lung
  4. colon
  5. liver
  6. cervix

                                        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:

  1. Kale (vitamin A)

  2. Broccoli (vitamin C)

  3. 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:

Broccoli

Cauliflower

Cabbage

B. Sprouts

Bok Choy

Kale
(steamed) (frozen, cooked) (raw) (cooked) (cooked) (cooked)
Calories 44 34 22 60 20 36
Fiber 5g 5 2 4 3 3
Vitamin A 33% DV 1% 2% 16% 62% 137%
Vitamin B-2 16% 9% 3% 11% 10% 8%
Vitamin B-6 17% 12% 7% 21% 22% 14%
Vitamin C 165% 75% 38% 129% 59% 71%
Folic Acid 23% 18% 10% 23% 17% 4%
Magnesium 12% 5% 4% 10% 6% 7%
Potassium 14% 7% 6% 14% 18% 8%
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

Ingredients


  • 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

Directions
  1. 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

  • combine them

  • 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!

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Anti-Aging: 5 Apples

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APPLES * APPLES * APPLES

Apples are so awesome and will help slow down the 

AGING PROCESS!

Here’s why:

Studies have shown that eating APPLES assist in

  • bone strength

  • asthma prevention

  • Alzheimer’s Prevention

    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.

  • lowers cholesterol

  • helps prevent lung, breast, colon, and liver cancer!

  • diabetes management

  • great for the skin

  • weight loss

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

  • juice them

  • make apple sauce

  • apple butter

  • apple preserves

  • 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!

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Anti-Aging: 4 Nuts

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…NUTS…

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 arteries

    The 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!!!


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Anti-Aging: 3 Blueberries

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Blueberries 

Hold Beautiful Anti-Aging Properties!

All berries are good, but I mention blueberries specifically because they are referred to as a MEMORY FOOD.


 Blueberries are a rich source of antioxidants that help repair the damage caused by free radicals.


                   They also fight against

  • high blood pressure

  • cardiovascular disease

  • diabetes

  • cancer

  • muscular degeneration

  • Alzheimer’s

  • Parkinson’s

Blueberries have been shown to protect the brain from

This SUPER FOOD is high in Vitamin C and E, and may reverse decline in cognitive and motor function!

Slow down the aging process by controlling inflammation and

eliminating  free radicals from your body through your diet!

Recipes!

  Make is a Spread

 Blueberry Sauce Allrecipes.com

                   Ingredients

  • 2 cups fresh or frozen blueberries

    1/4 cup water

  • 1 cup orange juice

  • 3/4 cup white sugar

  • 1/4 cup cold water

  • 3 tablespoons cornstarch

  • 1/2 teaspoon almond extract

  • 1/8 teaspoon ground cinnamon

           Directions

  1. In a saucepan over medium heat, combine the blueberries, 1/4 cup of water, orange juice, and sugar. Stir gently, and bring to a boil.

  2. In a cup or small bowl, mix together the cornstarch and 1/4 cup cold water. Gently stir the cornstarch mixture into the blueberries so as not to mash the berries. Simmer gently until thick enough to coat the back of a metal spoon, 3 to 4 minutes. Remove from heat and stir in the almond extract and cinnamon. Thin sauce with water if it is too thick for your liking.

     Make A Refreshing Summer Treat

    Blueberry Granita allrecipes.com

                  Ingredients

    2 1/2 cups blueberries

    1/2 cup white sugar

    3/4 cup water

    1 tablespoon fresh lemon juice

               Directions

    1. Blend the blueberries and sugar in a food processor until smooth; strain through a fine-mesh strainer, pressing with a wooden spoon to separate the blueberry puree from any chunks of skin or seeds.

    2. Stir the strained blueberry puree, water, and lemon juice together in a shallow glass baking dish or tray. Place the dish in the freezer; scrape and stir the blueberry mixture with a fork once an hour until evenly frozen and icy, about 4 hours. Scrape to fluff and lighten the ice crystals; spoon into chilled glasses to serve.

     Add them to Salsa!

    Maine Wild Blueberry Salsa allrecipes.com

                          Ingredients

    • 2 medium heirloom tomatoes

    • 1 cup fresh or frozen wild blueberries

    • 3/4 cup chopped sweet onion

    • 2 cloves garlic, minced

    • 2 tablespoons rice vinegar

    • 2 tablespoons olive oil

    • 1 jalapeno pepper, finely chopped

    • 1/2 Hungarian hot pepper, finely chopped

    • 2 tablespoons chopped fresh cilantro

    • 2 tablespoons chopped Italian flat leaf parsley

    • salt and pepper to taste

              Directions

    1. Bring a pot of water to a boil. Score the skin of the tomatoes by slicing an X into the skin on the bottom. Immerse the tomatoes in boiling water for about 15 seconds. Remove and place into a bowl of cold water. The skins should slip off easily. Peel the tomatoes, cut in half and remove the seeds. Chop the tomatoes and discard the seeds.

    2. In a medium bowl, combine the tomatoes, blueberries, onion, garlic, jalapeno pepper, Hungarian pepper, cilantro and parsley. Pour in the rice vinegar and olive oil and stir gently to mix. Season with salt and pepper. Cover and store in the refrigerator overnight to allow the flavors to blend. You may wish to drain the salsa slightly before serving, depending on how juicy your tomatoes are.

  Blend up a smoothie

Red, White, and Blue Fruit Smoothie allrecipes.com

                          Ingredients

  • 1/2 large banana, cut into pieces and frozen
  • 2 large fresh strawberries, rinsed and sliced
  • 1/4 cup blueberries
  • 1/2 cup milk
  • 1 teaspoon vanilla extract
  • 2 tablespoons vanilla yogurt
  • 2 ice cubes                                  
                          Directions

  1. Place the banana pieces, strawberries, blueberries, milk, vanilla extract, yogurt, and ice cubes in a blender. Blend until smooth.

And of course, add them to 

cereal, pancakes, smoothies, and yogurt!

Let us know how you like to eat BLUEBERRIES!

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Anti-Aging: 2 Green Leafy Vegetables

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GREEN LEAFY VEGETABLES

  • full of antioxidants from plant compounds from polyphenols, flavonoids, lutein, zeaxanthin, and carotenoids to fight against free radicals
  • Vitamin K, C, E, and many B vitamins
  • rich source of minerals –  iron, calcium, potassium, and magnesium
  •  rich in fiber and low in fat and carbohydrates

Kale – Collards – Turnip Greens – Swiss  Char– Spinach – Mustard Greens –  Broccoli – Romaine Lettuce – Cabbage – Ice Burg Lettuce – Parsley

Slow down the aging process by controlling inflammation and eliminating  free radicals from your body through your diet!
Definitions
Antioxidant:   protects the body from damaging molecules called free radicals.


How to Eat Leafy Veggies :: 

be CREATIVE!

 Make a Smoothie

Green Smoothie allrecipes.com

  • 1 banana, thickly sliced, frozen
  • 2 cups chopped kale
  • 1 tablespoon flax seed meal (optional)
  • 1 tablespoon coconut oil (optional)
  • 1/4 cup milk
  • 1/3 cup orange juice
 Directions
  1. Place the banana, kale, flax seed meal, and coconut oil into a blender, pour in the milk and orange juice. Cover, and puree until smooth; serve.


Make a Soup

 Vegetarian Kale Soup allrecipes.com

Ingredients

  • 2 tablespoons olive oil
  • 1 yellow onion, chopped
  • 2 tablespoons chopped garlic
  • 1 bunch kale, stems removed and leaves chopped
  • 8 cups water
  • 6 cubes vegetable bouillon (such as Knorr)
  • 1 (15 ounce) can diced tomatoes
  • 6 white potatoes, peeled and cubed
  • 2 (15 ounce) cans cannellini beans (drained if desired)
  • 1 tablespoon Italian seasoning
  • 2 tablespoons dried parsley
  • salt and pepper to taste

Directions

  1. Heat the olive oil in a large soup pot; cook the onion and garlic until soft. Stir in the kale and cook until wilted, about 2 minutes. Stir in the water, vegetable bouillon, tomatoes, potatoes, beans, Italian seasoning, and parsley. Simmer soup on medium heat for 25 minutes, or until potatoes are cooked through. Season with salt and pepper to taste.


Turn them into chips!

Just tear up kale or collard greens, tossing them in salt, oil and lemon juice and cook300 degrees for 25 minutes


Add them to Sandwiches

And of course a Salad

If you have great ideas on how to eat Leafy Greens, please share!

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Anti-Aging: 1 Wild Salmon

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Slow down the aging process by controlling inflammation and eliminating  free radicals from your body through your diet!

WILD SALMON





Definitions

Antioxidant:   protects the body from damaging molecules called free radicals.

Omega-3 Fatty Acids:  the most anti-inflammatory substance that exists; A class of fatty acids found in fish oils, especially from salmon and other cold-water fish; has many health benefits including:

  • lower blood pressure
  • lower triglyceride levels
  • brain & heart health
  • radiant & youthful skin
  • encourages a better mood

PCBs:  Short for polychlorinated biphenyl.  Compounds used as lubricants, heat-transfer fluids, and plasticizers. The manufacture and use of PCBs has been  restricted since the 1970s because they are very harmful to the environment, being especially deadly to fish and invertebrates,and stay in the food chain for many years.

Salmon with Lemon and Dill allrecipes.com

Ingredients

  • 1 pound salmon fillets
  • 1/4 cup butter, melted
  • 5 tablespoons lemon juice
  • 1 tablespoon dried dill weed
  • 1/4 teaspoon garlic powder
  • sea salt to taste
  • freshly ground black pepper to taste

Directions

  1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a medium baking dish.
  2. Place salmon in the baking dish. Mix the butter and lemon juice in a small bowl, and drizzle over the salmon. Season with dill, garlic powder, sea salt, and pepper.
  3. Bake 25 minutes in the preheated oven, or until salmon is easily flaked with a fork.
Please share good Salmon recipes you love!
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