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Anti-Aging: 5 Apples

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!

Anti-Aging: 4 Nuts

…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!!!


Anti-Aging: 3 Blueberries

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!

Anti-Aging: 2 Green Leafy Vegetables

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!