Category: Healthy Eating

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Chia seeds – the fat melting secret!

chia seed pudding

Chia seeds are jammed packed with with beneficial nutrients that provide a lot of health benefits. They are ideal for anyone on a gluten free or vegan diet. Despite how they look chia seeds are really tasty and can keep you full for a long time. Add them with blueberries, bananas, raspberries for even more nutritional punch. They are great as a snack to cut binging as well as a meal replacement! There are many weight loss success stories from women who have decided to incorporate these fat melting seeds into their daily diet. They are considered one of the most effective weight loss food in the market today. If you eat just two tablespoons of chia seeds per day you can effectively loose more weight in a month than on any other diet.

What are Chia Seeds?

Chia seeds are tiny oval shaped white or black colored beads from the Chia herb. Don’t eat the brown version as these are not considered ripe. They originally hail from Central America and Mexico and were eaten by the Mayans for energy. With the intense metabolism boost they provide they were used in ancient times for such purposes. As a hydrophilic they are highly absorbent. When soaked in liquid a liquid gel forms which causes satiety when consumed.

These little tasty seeds boast a very high concentration of omega 3’s, more potassium than a banana and more calcium than milk. They also contain high levels of alpha-linolenic acid which is very beneficial for optimum heart health. Being full of antioxidants, soluble and insoluble fiber its no wonder this is a favorite for weight loss. Therefore, this makes them one of the most nutrient dense food in the world.

When cooking, its their ability to gel that makes them ideal for replacing eggs, thickener in soups and sauces and to improve the texture of gluten free breads. If you are on a vegan diet you can simply mix 1 tablespoon of chia seeds with 3 tablespoons of water per egg. Try this substitution in our fluffy oat pancake recipe.

The Slimming Effect

If you desire to loose weight aim to snack on chia pudding once a day. Alternatively you can add about 2 tablespoons of chia seeds to you favorite meals, smoothies, salads, oatmeal, yogurt or casseroles. In order to really see results only use unprocessed wholesome ingredients. Did you know that just one ounce creates a lap-band effect? This same ounce packs ten grams of fiber, nine grams of health fat and almost five grams of protein. Once they have been digested they absorb fluid making them expand in your tummy which results in satiety. Overall it creates hunger suppression no different then if you had the expensive lap-band surgery.

Interesting fact: adiponectin is a hormone that helps the body break down fat. A body that has low levels of adiponectin will have increased belly fat whereas one with high levels of this hormone will have less belly fat. Why? This is because chia seeds cause a spike in adiponectin which reduces belly fat.

Did you also know that chia helps the body cut down on insulin, a hormone that aggressively stores extra sugar and carbs we eat as fat? Another benefit of these little black darlings is that they effectively block blood sugar spikes and indirectly boost our fat burning power. Chia can make you more active helping you burn lots of calories and build metabolism boosting muscle.

Benefits of Chia Pudding

When I first started going gluten free I felt very fatigued, grouchy and miserable. One day I decided to try adding chia to my smoothies and found it to be simply amazing. Not only did I have more energy I felt full, more cheerful and lighter. Not only did they help me feel better but I was able to keep munching at bay which helped me shed some unwanted pounds. I encourage everyone to add the following recipe to their diet plans:

  • 2 cups almond milk
  • 1 tsp vanilla extract
  • ¼ cup organic maple syrup
  • ½ cup frozen strawberries (or any fruit you desire)
  • ¼ cup cinnamon
  • pinch of cloves
  • 1 scoop plant based protein powder
  • ½ cup chia seeds

In a blender, blend all ingredients except the chia seeds until smooth. Then whisk in the chia seeds. Portion into glass and place in refrigerator for at least 5 hours until gel is formed.

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Protect Your Cells with Antioxidants

antioxidant rich mushrooms

Antioxidants are extremely beneficial to our bodies. They are chemicals that help the body eliminate free radicles. Essentially they are the by-products of metabolism and other bodily processes. Therefore our bodies produce this naturally.

On a daily basis, our bodies are constantly fighting off diseases, infections and harmful toxins. These toxins cause free radicles which end up attacking our healthy cells. When our cells are unhealthy cancer, stroke and heart disease risk is much higher.

Did you know that our daily routines and lifestyles introduce toxins into our bodies? These toxins often come from exposure to smoke, toxic chemicals, or alcohol. However, eating foods that are rich in antioxidants helps our immune system detoxify these toxins.

Vitamins C, E and beta carotene also known as antioxidants. Beta carotene reduces the damage caused by free radicles. Eat more foods deep in yellow, green orange or red colors. Vitamin C protects body from infections, helps heal wounds and aids the absorption of iron. Eat more citrus fruits.

Where are antioxidants found?

The best sources are in produce. But you can also find them in wholegrains, nuts, herbs, spices and some meats. Mushrooms contain a potent antioxidant that reduces the risks of high blood sugar and obesity.

Mushrooms are fat free, low in calories, which can promote weight loss without the extra fat. The most common varieties include shiitake, white, oyster, or Portobello. Choose mushrooms that are mold free and dry.

If you want to develop healthy eating habits, try adding them to stir-fry’s, salads, omelets or sandwiches. You can also increasing your mushroom intake with this tasty mushroom rice recipe. This recipe is a quick and easy way to incorporate more antioxidants into your daily diet.

Mushroom Rice Recipe

  • 7 mushrooms
  • 1 clove garlic
  • 1 onion
  • 2 tbsp. avocado oil
  • 4 cups beef broth
  • 2 cups of uncooked rice
  • fresh sprigs of thyme

Method:

  1. Coarsely chop the mushrooms and onion. Mince the garlic clove and set aside.
  2. In a saucepan add the avocado oil, garlic, onion and mushrooms until lightly sauté until mushrooms are cooked.
  3. Next, stir in the uncooked rice allowing the rice to be lightly toasted. Then add in the broth, fresh thyme and reduce heat to low. Cover the pot and leave until all the liquid has been absorbed.
  4. Once cooked, stir contents of pot until well blended. Serve as a side or main dish.

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Which Milk is Best for You?

Milk is necessary to build strong bones and teeth. It is also known to induce sound sleep when consumed warm and can lower your risk of diabetes. But with all the numerous options available in the grocery stores, which milk is best for you? A common approach to finding this answer is to do trial and error. It may be costly to find out but worth it.

Start with the versions you are already familiar with and keep trying them until you find one that tastes good, causes no adverse effects and provides exactly what your body needs. The USA national dietary guidelines recommend adults drink up to three cups per day.

Cow or Alternative Milk?

All cow milk provides natural essential nutrients our body needs. Protein, calcium, potassium, riboflavin, phosphorus, niacin, vitamin B12 and vitamin D are all naturally present. It is very affordable, has 134 calories and tastes better. However it’s known to cause more allergic reactions in people because of its proteins. Therefore, this makes it more difficult to digest in those who suffer lactose intolerance. Many people suffer with lactose intolerance so manufacturers have now developed what is known as alternative milk options.

Alternative milk options typically come from plant sources. These include almond, rice, cashew, hemp, soy etc. Despite being marketed as an alternative source it actually has none of the vitamins and minerals the cow naturally offers, For this reason they have to be fortified in order to match the nutrition quality of the regular version. Alternative versions don’t provide enough protein necessary for growth, muscle recovery, and meal balance.

Best Options for Weight loss

If your plan is to loose weight consider grouping the various options available according to calories contained. For example, lactose free has 159 calories, coconut has 157 calories and skim has 88 calories. But did you know that almond milk has the lowest amount of calories of all of them, coming in with 63 calories per serving! Not to mention its taste isn’t bad at all.

However, if you have a nut allergy this may not be the best option for you. Instead try rice, skim or nonfat versions. If you are looking for a dairy free option, fortified soy or coconut milk may be best for you.

There are four types of cow milk available today. They are either skim, 1%, 2% or whole. But the major difference here is the amount of calories and fat. 1 cup of 1% has 1.5 grams of fat and 2% option has double grams of fat. If your looking to switch to a non-fat version start sampling these four options.

Cashew milk texture is very close to whole milk, has fewer calories than skim, no sugar and provides more calcium than dairy.

Trouble digesting lactose?

If this is you, this means that your body is intolerant of the natural sugar, lactose, found in this white goodness. This would cause bloating, gas and diarrhea. Lactose free options have been specifically treated to break down the lactose into simple sugars that are easily digested. As a result it is a bit sweeter than the regular version.

Goats milk has become increasingly popular as an alternative. It has more protein, potassium and calcium per cup than any other kind available.

Soy milk has all the benefits of cow versions but you have to ensure it is fortified with calcium and vitamin D becaue it is made from ground soybeans that are soaked in water.

Rice milk is also known as an easy to digest soy alternative since it is made from ground brown rice and water. Hemp milk is made from hemp seeds and is thicker and creamier than other non-dairy versions but it is less sweet. Both versions are highly recommended for people with multiple food allergies.

However if you are looking to avoid dairy, soy, and gluten then try macadamia milk. This is ideal for vegans.

Turmeric Latte Recipe

  • 1 cup almond milk
  • 2 tsp ground turmeric
  • ½ tsp cinnamon, vanilla extract
  • pinch of black pepper and cardamom

Whisk ingredients together until well combined in a pot over medium heat. Whisk for about 5 minutes or until a foam forms. Serve warm.

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Medicinal Grapes

Grapes are great for a healthy snack any time of day. But did you know that for centuries they have been used for their medicinal properties than any other fruit? These medicinal grapes are loaded with plenty of antioxidants to keep you healthy for years to come. Most people struggle to eat more foods rich in antioxidants, so eating this sweet and juicy fruit is a good way to increase your intake.

Grapes are a good source of potassium. Potassium is a mineral that helps to balance fluids in our body. If you have high blood pressure levels eat more grapes to lower your risk of heart disease and stroke. Medicinal grapes are also known to ease inflammation which in turn protect your cells from damage. Did you know that studies have shown that a diet rich in grapes can prevent or even delay the onset of cataracts and glaucoma? These sweet little juicy treats are full of surprises!

Since grapes have a low glycemic index this makes them quite attractive when striving towards your weight loss goals. Foods with a low glycemic index won’t raise your blood sugar levels quickly after consumption instead they will keep you more stable and your sugar cravings at bay.

Are All Medicinal Grapes Equal?

The amount of antioxidants and anthocyanins, aka phytochemicals, present in medicinal grapes depends on the variety. Anthocyanins are in most blue, purple and red skinned fruits. These dark color fruits are also much higher in fiber, polyphenols, and melatonin then green or white grapes. Therefore, it seems that the red or purple color variety of medicinal grapes are better for our bodies.

Medicinal grapes contain Vitamin C, E, and K which are all good for healthy bones and tissues. Vitamin K helps with quick healing of sores and aids the body’s digestion of iron. Vitamin E from the seeds, can help with maintaining healthy hair and skin. Vitamin C supports a healthy immune system.

Red wine, made from red or purple medicinal grapes, is known to have many health benefits. Malbec wine has four times more antioxidants as Merlots and twice as much as Cabernet Sauvignons. However, Madiran wine contains the highest amounts of antioxidants necessary for healthy blood-vessel function. But if your trying to loose weight and still want to benefit from drinking wine, Pinot Noir is ideal. This wine has the lowest calorie count and sugar content per glass than any other red wine!

Enjoy All the Varieties

Grapes come in a variety of colors, such as green, red, black, yellow, purple, seeded, seedless and even cotton candy! Its an all year round fruit that is always available. When selecting grapes from the grocery store, be sure to choose ones that are firm and without blemishes. The most fresh medicinal grapes will have green flexible stems and look quite plump. Alternatively you can always opt for dried fruit versions which are equally as good. Do not buy grapes that have white fur growing on them as this is a sign of mold. Store them in a cool place or refrigerator.

Try this quick sweet recipe to enjoy grapes in a whole new way!

FROSTED GRAPES

image from Dreamstime
  • 1 lb. of red or purple grapes
  • 1 package of strawberry gelatin mix
  1. Remove grapes from stems and wash well in strainer. After pat the grapes dry to remove excess water.
  2. Put the grapes in a 1 gallon zip lock bag with gelatin mix and seal tightly. Shake so that grapes are evenly coated with sugar mix.
  3. Empty sugared grapes onto cookie sheet in a single layer. Place in refrigerator for 1 hour.
  4. Remove from refrigerator and serve.

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Improve Good Cholesterol with Eggs

protein packed eggs

Eggs are loaded with 13 essential vitamins and minerals we need daily. They are low in calories but high in protein. Eating them doesn’t raise your cholesterol or spike your blood glucose. As a matter of fact, they help increase good cholesterol levels which can reduce heart health risks.

Eggs contain dietary cholesterol and can be eaten every day. While cholesterol is essential for us, having too much of it in the bloodstream can increase the risk of heart disease. It can also lead to fatty deposit build up in blood vessels and prevent the flow of blood in the body, which can cause blood clots or heart attacks.

While it is true that genetics can play a part in high cholesterol levels eating a healthy diet and exercising regularly can be beneficial in keeping it low. This why eating eggs can be beneficial to your body. Not only do they provide energy but the materials needed for growth and repair of the body they do a great job lowering cholesterol.

Different Types of Eggs

When it comes to cooking or baking hens eggs are usually the go to. But that doesn’t exclude other types from different animals. Turkey, geese, ducks, guinea fowl and quail eggs are all edible alternatives. Not only are there different types of eggs they are also graded in seven sizes. According to the USDA there are three consumer grades for them: Grade AA, A and B. The grade is determined by the interior quality of the egg, appearance and condition of the egg shell. Eggs are tasted for quality then graded and weighed. The size doesn’t effect quality but it plays a major role in price.

Nutrition Value

The 7g of protein from one egg is complete and easily digestible. Eating two eggs would provide 180 calories, about 14g of proteins and 82% of your daily vitamin D. They also provide necessary omega 3 fatty acids and antioxidants that help our bodies fight diseases.

Did you know that 50% of your daily folate, 25% of daily Vitamin B2 and 40% of daily selenium requirements can be found in one egg? Its not sufficient to meet our daily protein requirements but does provide the highest quality of protein. Since it is a good source of disease fighting nutrients like carotenoids they may help in reducing the risk of blindness in adults.

Brain development and memory is bolstered because of the choline content found in eggs. Try eating them as a main dish or included in other recipes.

Health, Safety and Hygiene with Eggs

  • Eggs should be stored in a cool place like your refrigerator, away from raw meat and strong smelling foods
  • Wash hands before and after handling eggs
  • Never use broken or cracked eggs
  • Kitchen surfaces, utensils and containers used with their preparation should be cleaned regularly with hot soapy water.
  • Consume as soon as possible after preparation or store in refrigerator until needed
  • Always use pasteurized eggs to reduce risk of salmonella bacteria poisoning

The Versatile, Edible Egg

Fried, scrambled, poached, boiled and omelets are mainly served during breakfast. Serve with produce or meats to increase your nutrition value. But some can be served up for lunch, dinner or snack time. Below is a basic recipe for an omelet:

Ingredients:

  • 3 eggs
  • 2 tsp avocado oil
  • Optional: chopped parsley, sliced mushrooms, shreeded cheese, diced tomato, bell peppers, onions, cut up chicken, shrimp, beef, fish or ham, spinach leaves
  • black pepper, salt, thyme

Method:

  1. Break the eggs into a glass bowl and season with black pepper, salt and thyme.
  2. Beat well with a fork or whisk until the yolks and whites are thoroughly combined
  3. Add 1 tsp of oil to pan and heat with your choice of options. Sauté for 1 minute.
  4. Next, add eggs to sautéed options. Cook quickly by continuously moving the mixture with fork until lightly set; remove from heat.
  5. Half fold the mixture and with help of spatula slide the omelet onto plate. Garnish and serve warm.

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How Healthy is Cabbage?

Cabbage is a very healthy vegetable that comes in a variety of colors. The red, green and white versions of this vegetable are all members of the cruciferous family. This would make cabbage related to broccoli and cauliflower as well.

The edible leaves provide many health benefits to the body. The high levels of beta-carotene, lutein eases inflammation and prevent hardening of arteries therefore reducing risk of cardiovascular disease.

It is important to note that the nutritional value can easily be destroyed if you use the wrong cooking methods. In order to avoid this, use quick cooking methods like sautéing, stir frying or simply shred and eat it raw. Overcooking will not only reduce the vitamin content it will also spoil the color.

Improves Bone Health and Aids Weight Loss

This vegetable contains Vitamin K which helps with blood clotting functions and overall bone health. With 68mg of cabbage in one cup provides a good boost towards meeting the daily recommendation amount of 120mg for men and 90mg for women.

Vitamin K deficiency will result in weak bones, bruising and bleeding problems. The Vitamin C also present in the produce not only helps to boost immune system but it also helps the body to repair itself from damage.

Did you know that two cups of cabbage provides about 5 grams of fiber? Fiber is essential for the body when trying to loose weight. Fiber helps with digestion problems and does a good job lowering blood sugar levels. Fiber keeps you fuller longer.

Since this vegetable boasts low calories it is ideal for adding to your diet to help with weight loss. If you make coleslaw, use the red, green or Savoy Napa varieties. If you make sauerkraut, use either the Danish Ballhead, Late Flat Head or Premium Late Dutch varieties.

Cabbage Rice Recipe

  • 1 large cabbage
  • 1 tbsp. chopped ginger
  • 2 cups of rice
  • 4 cups of vegetable stock
  • ½ cup chopped onion
  • fresh thyme
  • 1 tbsp. butter
  • 2 tbsp. tomato paste
  • ½ tsp cayenne pepper, salt and black pepper (mixed)

Method:

  1. Dissolve tomato paste into 2-3 tbsp. of water with seasonings.
  2. Cut cabbage into large chunks. Place in pan with butter, onion, thyme, seasoning mix and sauté until soft.
  3. Once cabbage is soft add the dissolved tomato paste to pot and mix together.
  4. Next, add in ginger and raw rice. Lightly toast rice grains for about 1 minute.
  5. Then add in vegetable stock and bring to a boil. Reduce heat to a simmer for about 25 minutes or until rice is cooked. Once cooked stir rice, garnish with fresh parsley and serve.

With so many health benefits try to include cabbage in your daily diet to help you get more nutritional value for a healthier lifestyle.

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Are Canned Foods As Good As Fresh?

healthy canned food options

Canned foods are a good substitute when fresh isn’t available. People who tend to consume these foods have a higher intake of nutritional value because they can be eaten at any time. It doesn’t depend on whether it is in season or not because they are readily available. These foods are picked right at the peek of freshness. This ensures the best taste and nutrient quality of the food. The amount of minerals and vitamins remains unchanged during the canning process which ends up preserving the nutritional value. Based on this canned foods are considered to be just as nutritional as fresh or frozen varieties.

How are Canned Foods Made?

Foods can be commercially canned or at home as a DIY project. Fruits and vegetables should be canned within hours after being picked. The procedure of canning will vary depending on the foods selected. However they all are washed, peeled, chopped, crushed or pitted before canning. Depending on the type of produce, you can blanche them first locking in the nutrients.

After the food is prepped for packaging, the empty cans are then filled with either juice from the food, varying degrees of syrup or water and seasoned. Once the food has been properly processed it is then added to the cans and sealed. Did you know that every canned food must go through a heating process? This heating process kills bacteria and prevents spoilage from occurring. Once the can is heated it is quickly cooled.

Potential Dangers to Canned Foods

Foods that are manufactured in a processing plant and then canned are less likely prone to the toxin botulism. Botulism is a very serious illness caused by a toxin that attacks the body’s nerves causing muscle paralysis and difficulty breathing. The toxin is made of Clostridium botulinum and can be a real threat to home canned foods. If you desire to can your own foods be sure to adhere to the correct techniques for each food. Follow the National Center for Home Food Preservation for correct procedures to follow.

Another important thing to consider when eating canned foods is the level of heavy metals present. These heavy metals come from the tin cans used in the canning process. Tin toxicity can occur when we ingest food from a damaged can. A survey conducted by the US Drug and Food Administration found the highest levels of lead and cadmium in canned tuna and tomatoes. 

Remember This When Considering Canned Options

  1. Pick foods that are packed in water or 100% juice. Even better is if the food is packed with its own juices.
  2. Avoid light syrup and heavy syrup options because this will increase your added sugars which leads to stored fat.
  3. Canned foods are typically high in sodium. Therefore choose low or no sodium options. When you see reduced sodium on cans it simply means there is less in there but its still present. If possible rinse the foods to remove the sodium.
  4. Most critical – avoid dented, cracked or bulging cans as this is usually a sign of bacteria growing.

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Benefits of Eating Lettuce

Lettuce is the most commonly eaten green in the world. There are varying options when it comes to leafy greens as well as varying degrees of green. Summertime is when salads are the star of every meal. Make your salads with spinach, romaine, kale or arugula for more nutritious benefits. The darker the leaves, the more nutrient rich is the lettuce.

Dark leafy greens provide plenty of antioxidants, beta carotene, fiber and calcium. Lettuce is low in calories because there isn’t much carb, fat or protein found. Some varieties provide folate, potassium and iron to our bodies when consumed. It is always a good decision to include lettuce in your diet.

Health Benefits of Lettuce

For positive health outcomes, eat dark leafy greens. Lettuce decreases risk of cardiovascular disease, cancer and other diseases. Research has found that eating dark, fibrous vegetables lowers risk of Type II Diabetes. Other nutrients found in lettuce include vitamin C, beta carotene, Vitamin K, magnesium, potassium and other B-vitamins.

Adding a bit of fat not only brings flavor but it also helps with the absorption of certain nutrients. Use oil bases for salad dressings, sauté spinach and kale in a bit of avocado oil or add a bit of butter to help the greens go down. If you want to add more taste, texture or crunch to your salads add different toppings, like onion, bacon, egg or other produce to the bowl.

How to Cook Leafy Greens

Most leafy greens can handle cooking. Spinach can be sautéed, romaine lettuce can be grilled, kale can be cooked with rice, and others can be included in stews, casseroles or stir fry. Include spinach in your omelets and collard greens to your soups. If you choose to add to soup, be sure to include closer to the end of cooking to avoid destroying the nutrient content.

Naturally the best way to eat lettuce is to enjoy them raw. While some nutrient content is lost during cooking, the majority is still preserved during the process. In some cases the nutrient value is activated by cooking. If eaten raw bear in mind they may contain food poisoning bacteria, therefore thoroughly wash them before eating. Watercress is grown in water therefore there is always the danger that the water could have been contaminated. To avoid food poising wash in clean fresh water before handling.

Different Types of Lettuce

Look for different types of leafy greens in your local grocery store, farmer’s market or in your own garden. Here is a list of dark leafy greens to add to your meals:

  • Spinach
  • Collard Greens
  • Romaine
  • Watercress
  • Mustard Greens
  • Bok Choy
  • Chard
  • Arugula
  • Cabbage
  • Endive
  • Dandelion Greens
  • Beet Greens

Leafy greens are especially good for vegans who may have trouble consuming enough calcium per day. Leafy greens can help to fill that void by providing a calcium boost to your diet. Calcium is often overlooked in diets but this can be detrimental in the long run. We consume calcium for the benefits later in life. As we age osteoporosis is more likely to occur. The best way to avoid this is to consume calcium now for benefits later.

Garden Salad with Raspberry Vinaigrette

  • ¼ red wine vinegar
  • 3 tbsp. honey
  • 1 cup of raspberries (frozen)
  • ¼ cup avocado oil, lemon juice
  • salt and pepper to taste
  • 1 carrot – thinly sliced
  • 2 scallions chopped
  • 5 cups mixed salad greens
  • ½ cucumber, quartered
  • ¾ cup cherry tomatoes
  • ½ cup feta cheese

Method:

  1. In a blender add red wine vinegar, raspberries, avocado oil, lemon juice, honey, salt and pepper
  2. Place in refrigerator until needed.
  3. In a salad bowl mix together salad greens, cucumber, carrot, scallions, cherry tomatoes and feta cheese.
  4. Drizzle raspberry vinaigrette on top of each portion and serve.

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Triple Fruit Smoothie

Triple Fruit Smoothie

Sipping on a triple fruit smoothie is ideal during the hot summer months. A smooth blend of beta carotene rich fruit does more than just refresh you on a hot summer day. This unique blend can actually help keep your arteries relaxed and your blood pressure low. The triple fruit smoothie contains bananas, mandarin oranges and mango. Add in healthy dairy and you are not only refreshed but relaxed from the inside out.

Keep Arteries Clear with Beta Carotene

During the pregnancy of my second son I developed preeclampsia. This is basically high blood pressure. In an effort to lower my blood pressure readings, I ate more oranges. Oranges, mandarins and carrots are all orange due to the plant pigment, beta-carotene. This gives the fruit its orange color and cuts the risk of high blood pressure by blocking plaque build up in the arteries. It also speeds healing of your arteries that are already damaged.

Citrus fruits overall have properties that promote lower blood pressure. Due to the rich source of vitamin C and minerals already present in the fruits, they help reduce the risk of developing heart disease. Oranges also contain choline, fiber and potassium which are all good for your heart.

Bananas in Triple Fruit Smoothie

By adding bananas to the triple fruit smoothie you increase your consumption of the electrolyte mineral, potassium. Potassium is vital for a healthy nervous system. If our bodies lack this mineral we can deplete the calcium in our bones and increase blood pressure. The potassium found in both the bananas and oranges help to lower blood pressure. Bananas also give us energy, aid digestion, promote weight loss and protects us from developing Type II diabetes.

Did you know that each banana is about 105 calories and hold very little protein and no fat? Bananas are rich in fiber and antioxidants which are all beneficial to a healthy diet. When the banana is green is it unripe and when it is yellow it is ripe. When dark spots develop, it is over ripe, but perfect for banana bread.

Benefits of Adding Mangoes

A sweet mango not only brings vitamin C but it is known to support healthy heart function. Packed with nutrients and antioxidants, that aid immunity, mangoes can help lower the risk of certain cancers. This fruit is a good source of dietary fiber, low in fat as well as cholesterol and sodium free. Combine mangoes with turmeric to boost the health benefits of this triple fruit smoothie.

Ingredients:

  • 1 ripe banana
  • 1½ cup of almond milk
  • 10½ oz. of mandarin oranges, drained
  • 1 cup frozen mango chunks
  • ½ tsp turmeric powder and cinnamon

Add all ingredients to a blender and blend until smooth.

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Healthy Eating Habits

healthy eating

Adopting healthy eating habits is not as hard as you may think. I guess the real question is how can you incorporate healthier eating habits into your daily meals? To eat healthier you may need to change some daily habits and or environments. make major changes or even stress about adopting them all at once. Instead try something new twice a week and over time you will notice positive changes to your health. Eating a healthy diet is effective for your overall well being.

Try These Healthy Eating Habits

  1. Try to add healthy options to each meal when you are at home or work. Simply by adding more fruits, vegetables, whole grain products goes a long way to reaching your daily recommended intake of the same.
  2. Eat one meal a day sitting at the dinner table with family or friends. This will help you to focus more on eating and help you to slow down your chewing as well. Enjoy your meals, eating them slowly, savoring each bite. The slower you eat the better your digestion. Eating fast increases bloating, gas and other digestive issues.
  3. Pack healthy snacks for kids and yourself. These can include high protein, fruits or cheese or dried fruits. This way you can control what you eat and when you eat. It is important to eat regularly to avoid binging. Don’t skip meals either, save for fasting. Sometimes we think if we avoid eating we will shed weight. This may happen eventually but first your body will think there is a famine and react the opposite to what you want to achieve. To avoid this don’t ignore hunger pangs.
  4. Another healthy habit is to drink water at each meal and through out the day. Reduce juices and other high sugar content drinks to once a day.
  5. Prepare most, if not all, of your meals and snacks yourself. Seems like a bit task but it will be a healthy habit that you would immediately benefit from. This way not only will you have complete control over what you eat, and what its ingredients are, but you will also be able to manage how much you eat in one sitting. Use healthier oils to add nutritional benefits.
  6. In effort to encourage healthy eating habits, reduce overspending at the grocery store, by planning your weekly meals. This way you can cross reference with the ingredients you already have and only purchase what you need for the meals. Make sure those meals include plenty of soluble fiber, protein all while reducing refined carbs.
  7. Most importantly, find a physical activity you enjoy and do it at least 30 min per day. This will reduce stress, help you get deep restful sleep, and help you to focus and concentrate better.

Healthy Dinner Sampler

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