Top Ways to Use Chia Seeds

by IVL Products

We've had buckwheat, kamut, faro and quinoa, and now it seems we can add the benefits of chia seeds to our ever-growing list of wholegrain foods.  Although ‘chia’ is technically a seed, health advisors are going crazy about the health benefits, diversity and ways to use chia seeds.

What are Chia Seeds?

Chia seeds are tiny black seeds from the plant Salvia Hispanica which grows mainly in South America. The word "chia" comes from the Mayan word meaning "strength."  Ancient civilizations such as the Aztecs and the Mayans used the seeds as a source of energy and power.

Chia seeds are a rich source of nutrients and healthy fats. Just one ounce (28 grams) of these seeds contains 11 grams of fiber, 4 grams of protein and 5 grams of Omega-3s. In addition, it delivers 18% of your recommended daily amount (RDA) of calcium, 30% of manganese RDA, 30% of your magnesium RDA and 27% of phosphorus RDA; along with zinc, potassium and B-vitamins—all in only 137 calories.

Further benefits of chia seeds include their ability to help fight inflammation.  Chia seeds are gluten-free, and they are high in antioxidants which fight free radical damage.

If you are going to be stranded on a desert island, a supply of chia seeds could be your salvation!

Related:  Flax Seed--Unleashing the Health Bounty of a Wonder Seed

The Health Benefits of Chia Seeds

We've already covered some of the health benefits of chia seeds, but they have many more uses. Those on a weight-loss program will find chia seeds are high in quality protein which reduces the appetite and temptation to snack. They are high in fiber which slows down digestion and leaves you feeling fuller for longer which can all help you lose weight.

As the chia seeds pass through the digestive tract, they feed the good bacteria, yet another boost to health. Brimming with omega-3s, another benefit of chia seeds is that it has more omega-3, gram for gram, than salmon! With all these positives, it’s no wonder that chia seeds are promoted by healthy specialists for being heart healthy, lowering triglycerides and the risk of diabetes.

Ways to Use Chia Seeds in Your Diet

Ways to use chia seeds are almost as numerous as the benefits of chia seeds.  Grind one tablespoon in a food processor and add 3 tablespoons water to replace one egg in baking recipes. Blend the seeds with coconut milk, natural sweetener and cocoa powder then leave in the refrigerator for 10 minutes to make a delicious thick pudding.

Use chia seeds to thicken soups and gravies. Just sprinkle on top, or use ground chia seeds in place of breadcrumbs. Finally, eat in salads like beansprouts or just chew on them whole as a snack.

With so many excellent ways to use chia seeds, you'll wonder how you ever managed without them. 

28 Superfood Recipes for Everyday


Fish-Free Wrinkle Free: The Vegetarian Answer to Omega-3s

by Health News

With supplements and a few additions to your shopping list, you can find fish-free omega-3 foods that will enhance your anti-aging diet, yet still honor your choice to live a vegetarian lifestyle. There are a lot of plant sources with essential nutrients to help keep you young, vibrant, and vegetarian!

Walnuts provide omega-3 fatty acids and help you get essential nutrients into your anti-aging diet.

Power Plants

Mother Nature offers so many healthy ways to get your much needed fish-free omega-3s and other nutrients. Here are a few:


Grinding the seeds and adding them to cookie, bread, or muffin recipes is one method to get flaxseed into your diet.  Research shows that ground flax can be used in baked goods without losing their desired health benefits, such as ALA (alpha-linolenic acid) and omega-3 fatty acids as long as you keep the oven temperature at 300 degrees Fahrenheit—or less.

Flax offers other health benefits like phytonutrients called lignans, which are antioxidants, something essential for maintaining youthful energy levels and glowing skin. As little one ounce of flaxseed can help keep obesity at bay, improve circulation and lower blood pressure.


Barley is a delicious, nutty flavored and versatile cereal grain with lots of health benefits.  It is chock full of manganese, fiber, selenium, copper, vitamin B1, phosphorus, magnesium and niacin, just to name a few of its wonderful nutrients.

The selenium in barley make it a great anti-aging food because it strengthens metabolic pathways for a healthier immune system and lowers your risk of developing some cancers, something essential for keeping you feeling young and vibrant at any age.

Related:  Vegans May Benefit From Supplements of Omega 3s and Vitamin B12

Soy Lecithin

Lecithin is produced in the liver and makes up an important part of the mucus layer in our large intestines.   It’s made up of three fat-soluble molecules that are the building blocks of cell membranes that facilitate cell communication and keep cells from sticking to each other.

Soybeans are a good source of lecithin and beneficial as a meat-free food that helps keep your liver healthy by emulsifying (breaking down) fatty deposits that can lead to high cholesterol, liver and cardiovascular disease.


Seaweed offers nutrients from the ocean not found in land-based greens.  It has long been a part of the diet of many Asian cultures and should be in your anti-aging diet plan.

Seaweed is a great source of antioxidants, anti-inflammatory compounds, and it can help regulate estrogen and estradiol levels. Those two hormones can help women lower their risk of developing breast cancer.

One nutrient that is missing from many diets and is in few foods is iodine. Seaweed is rich in iodine, which is essential for keeping your thyroid healthy. Since thyroid problems are a common problem as we age eating more seaweed salad is good idea.


If you are vegetarian you would be nuts not to be eating walnuts regularly. When consumed whole with the skin still on them you get a healthy dose of:

  • Vitamin E
  • Omega-3 fatty acids
  • Copper
  • Manganese
  • Molybdenum
  • Biotin
  • Potassium
  • Calcium
  • Magnesium

Numerous research over the last few decades have shown walnuts to help lower the risk of developing heart disease, stroke, or suffering a metabolic disorder.  Walnuts are also rich sources of antioxidants, help reduce inflammation, and support collagen production, which keeps skin smooth and wrinkle free.

No Need to Fish for Compliments

Adding these foods to your shopping list to round out an effective anti-aging diet is a smart way for anyone looking to get fish free omega-3s and other essential nutrients without eating meat.  


A Fishy Solution to Anti-Aging

by IVL Products

If you happen to enjoy fish, that’s great!  There is no better source of protein, vitamins, minerals and other essential nutrients than those found in many kinds of seafood.  To keep the hands of time from wreaking havoc on your health, a good anti-aging diet should include a variety of fish. 

Omega-3 fatty acids for anti-aging

We are swimming in a sea of information touting the myriad health benefits of salmon and trout.  It’s true, because they are such a great source of healthy omega-3 fatty acids, but there are many other types of healthy choices available when it comes to selecting seafood.

Catch of the Day

How much fish should you eat a week? What about fish oil supplements?  Getting the right amount of fish in your diet through regular food and supplements is really quite easy.

Most health experts recommend adults eat between one to three servings of fish per week. That is not always possible, so supplementing your diet with fish oil capsules is a good idea. Taking supplements of 1,000-2,000 mg of fish oil a day is safe, healthy and an easy way to ensure you are getting enough of the two essential fatty acids so beneficial for anti-aging: EPA and DHA.

What’s In It for You?

EPA and DHA are omega-3 fatty acids not naturally produced by our bodies. They are called essential fatty acids because they are critical to maintaining good health, and you can only get them through food and supplements.

Omega-3s are essential for:

  • Normal cognitive function
  • Blood circulation
  • Healthy Skin

Fish consumption is widely recommended by healthcare professionals because of research showing a diet rich in fish and fish oil supplements decreases the level of triglyceride (fat) in the blood which lowers your risk of developing coronary disease, a common affliction that comes with age. 

Eating fish also helps you maintain a healthy weight, lowers blood pressure, and helps your hair to grow longer, thicker and stronger, too.

Related:  Healthy Recipes: Make Fish For Dinner

Little Fish in a Big Pond

Of course, salmon, cod, trout, and tilapia are good choices, but variety is the spice of life and there are other fish that you can make part of your anti-aging diet that are versatile, healthy, and delicious.


Anchovies are small but mighty fish food! You only need a few to add intense flavor to salad dressing, sauces, pizza, or to pasta.  They taste salty rather than fishy when mixed into sauces and dressings.

Packed with protein and omega-3 fatty acids anchovies are low in calories. They are a good choice for a fish that has little or no mercury, something large types of fish like salmon or cod are known to have, which of course, dictates that we cannot eat larger types of fish too frequently.


It’s good to pack in sardines! These little critters are full of nutrients like EPA and DHA plus a rich source of vitamins B12, D and phosphorus. These nutrients promote cardiovascular health, strong bones, healthy teeth, and help lower risk of developing certain kinds of cancer. 

Sardines are a great source of unsaturated fat, protein, and essential amino acids that help maintain muscular strength, which is something that diminishes with age.


Pollock is a great fish choice for its low levels of contaminants, high quality protein, flaky texture and mild flavor, making it a good choice for kids and adults. It also contains the essential fatty acids you need daily in only a 4-ounce serving.

In addition to being a great source of omega-3s and protein, Pollock has choline and vitamin B 12, which supports brain cells to slow down cognitive decline, so it makes it a good choice for any anti-aging diet.


Three Rules For Soy and Menopause Symptoms

by Cindy Gray

Soy for menopause symptoms is not a new idea. In many Asian countries women there report much milder symptoms when going through the change, and it is thought to be partially due to the wide variety of soy foods they consume.

Try soy foods for natural relief for menopause symptoms.

If you are in early stages of menopause, or right in the middle of it, foods for menopause like soy can provide some relief from your symptoms. There are some “rules” to follow to get the most benefits from soy to lessen some of the worst menopause symptoms.

What is Menopause? Signs and Symptoms

Menopause is a time when women’s bodies begin to decline in the production of the fertility hormones estrogen and progesterone.  Women usually begin having mild symptoms that increase as production of the two hormones continues to dramatically decline with age and eventually stop menstruation. Other symptoms include:

  • Hot flashes
  • Vaginal dryness, atrophy, and pain during intercourse
  • Urinary tract infections or incontinence
  • Mood swings and depression
  • Irregular periods or none at all
  • Breast tenderness
  • Decreased sex drive (libido)
  • Changes in hair in skin (may feel thinner and drier)
  • Fatigue

How Can Soy Help?

Soy is rich in compounds called isoflavones;  polyphenolic compounds that are capable of exerting estrogen-like effects (Linus Pauling Institute)

Isoflavones are classified as phytoestrogens, meaning plant-derived compounds with estrogenic activity that can act like estrogen in the human body.   Since the abrupt decrease of estrogen and progesterone is what causes menopause, replacing it with a similar compound can bring relief to those suffering unpleasant symptoms.

Related:  Healthy Recipe:  Vegetable Tofu Stir Fry

The Three Rules for Menopause Relief with Soy

1. Soy Pills Don’t Work

According to a University of California San Francisco study published recently, soy pills had no measureable effect on menopause symptoms like hot flashes. While disappointing it is not surprising.  Asian women who suffer less severe menopause symptoms do not take soy pills or supplements.  They consume it by eating real foods.

2. Real Food Is Best

Consume whole soy by eating it in real food form.  Most women can eat a lot of it every day with no side effects.  For a small percentage it can cause digestive discomfort, but that is rare.  It’s really easy to incorporate more soy into your diet, too.  You can eat:

  • Tofu (prepared many different ways)
  • Tempeh (deep-fried fermented soy beans)
  • Miso (miso soup is delicious!)
  • Whole soybeans like edamame
  • Soymilk
  • Soy powder
  • Soy ice cream

It is important to note that you consume soy whole soy foods, not just isolated isoflavones or soy protein to get the estrogenic effects to relieve some menopause symptoms like hot flashes.  It’s the combination and concentration in whole foods rich in soy that make it an effective menopause symptom reliever.

Since soy is one of the most GMO (genetically modified) crops in the U.S., so always choose the organic varieties.

3. Consume Soy Throughout The Day

To get the most benefits from soy for menopause, it is best to consume soy-rich foods throughout the day rather than a lot in one meal.

Soy is safe to eat everyday so look for recipes to prepare tofu in different ways. Use soymilk on your cereal or to make a smoothie.  Edamame has a mild flavor, but is rich source of isoflavones and protein to enhance many dishes.

Since menopause symptoms like hot flashes can come and go eating soy throughout the day will help keep them in check for more consistent relief.

Say “Soy Long” To Hot Flashes

Since menopause is an inevitable physical change for all women, it’s not too early to start making soy a regular part of your diet.  Maybe you’ll be one of the lucky ones who won’t suffer a lot of the more unpleasant symptoms of menopause because you are regularly consuming soy


Garlic Roasted Potato Skins

by Health News

Did you know that when you peel your potatoes you’re throwing away (or maybe composting) the most nutritious part of the food? Don’t do it! In fact, based on an average 2000 calorie per-day diet, a potato skin provides 45% of your recommended daily allowance (RDA) of vitamin C, 18% of your RDA of potassium and 10% of your vitamin B6! Not only that, it’s fat free!

Here is a healthy, easy recipe that takes advantage of potato skin’s delicious flavor and appealing texture:

Garlic Roasted Potato Skins

Garlic Roasted Potato Skins


3 lbs russet (baking potatoes 6 to 8 medium; preferably organic)
1 head garlic (2 inches in diameter)
4 1/2 tbsps unsalted butter (softened)
1 tsp salt

Preheat oven to 350°F.

Prick each potato once or twice with a fork. Cut off and discard top fourth of garlic head, then wrap garlic tightly in foil. Bake garlic and potatoes on same rack in lower third of oven until potatoes are tender, 50 minutes to 1 hour. Remove potatoes from oven and cool on a metal rack 15 minutes. Continue to bake garlic until tender, about 15 minutes more, then cool in foil on rack.

While garlic cools, halve potatoes lengthwise, then quarter each half (to form short wedges). Scoop out potato flesh (reserving it for another use), leaving 1/4-inch-thick potato skins.

Increase oven temperature to 425°F.

Squeeze garlic into a small bowl, discarding garlic skins, and mash to a paste with butter, salt, and pepper using a fork.

Divide garlic paste among potato skins (about 1/2 teaspoon each), spreading evenly, then roast skins in a large shallow baking pan (1 inch deep) until golden and crisp, 20 to 25 minutes.


Healthy Recipes: Watermelon Slushie

by Nancy Maneely

Is there anything more refreshing on a hot summer day than an icy-cold wedge of watermelon? And lucky for us, we can enjoy this wonderful summer treat without guilt, because it’s low in calories, high in dietary fiber, and contains lots of antioxidant nutrition.

Healthy Recipes: Watermelon Slushie

Watermelon is a friend to the “healthy aging” crowd as well as weight-loss aficionados. That pretty pink color? It’s from lycopene. Watermelon contains higher levels of the antioxidant lycopene than any other fresh fruit or vegetable (15 to 20 mg per 2-cup serving) and is part of a healthy diet.

Watermelon also provides Vitamin A for eye health, Vitamin B6 for immune system support, Vitamin C (another antioxidant powerhouse), and potassium.

When I was a kid, watermelon was regarded with some suspicion by health-conscious moms. How could something this tasty and fun be … GOOD for you? It was a fabulous summer indulgence at picnics and barbecues. But why wait for a special occasion?

At this time of year, watermelon prices are at their lowest and there’s an abundance of varieties everywhere you look. As far as I’m concerned, you can’t get too much of a good thing! Enjoy it alone or in a fruit salad. 

Healthy Recipes: Watermelon Slushie

There are also lots of recipes on the Internet for smoothies, cocktails … even gazpacho with watermelon as the star ingredient. Go for it!

Here’s an easy, delicious recipe for Watermelon Slushie. Enjoy it with friends or family and make some extra to have on hand, in case the neighbors drop by.

Watermelon Slushie

  • 4 cups cubed seedless watermelon
  • 10 ice cubes (or you can substitute frozen strawberries!)
  • 1/4 cup fresh lime juice
  • 4 tbsp. sweetener, adjust to taste (sugar, stevia, honey, or agave syrup)
  • 1/8 teaspoon salt

Place watermelon and ice into a blender. Pour in lime juice, sugar, and salt. Blend until smooth.

Yield:  5 servings

Nutrition Information Per Serving:  70 calories, 0.2g Total Fat, 0mg Cholesterol


National Watermelon Promotion Board
Self Nutrition Data


Beauty’s Dangerous History

by Institute for Vibrant Living

If you’re dying to be more beautiful, be careful what you wish for. Although our modern-day cosmetics and beauty treatments are carefully tested and FDA approved, in the past people have not been quite so lucky. History shows that humans have been putting poisons in cosmetics for thousands of years.

Beauty can be deadly, as history shows we have been putting poisons in cosmetics for many years.

Lead Lipstick

Although we are now acutely aware of lead poisoning, in the past lead was a common ingredient in lipstick, eyeliner and even face powder. In ancient Greece the most fashionable women painted their faces with white lead and chalk mixed with vinegar. The lead would slowly poison them, causing prematurely gray hair, dry skin and abdominal cramps before finally killing them. No wonder their life expectancy was considerably shorter than today!

Related: Recipes to Fight Breast Cancer

Mercurial Beauty

In the 15th century, women went to great pains – literally – to enhance their natural beauty. As well as plucking their hairline to give the illusion of a higher forehead, they would redden their lips with mercuric sulphide. We now know that mercury can cause birth defects, depression, tremors, kidney and liver problems. However, even quite recently mercury was used to cure blemishes and was present in some cosmetics.

Killer Eye Drops

To make their eyes shine brightly, European women used belladonna (from deadly nightshade) as eye drops. It actually works by cutting off neuron function to dilate the pupils, but ultimately it lived up to its name and was deadly.

Arsenic Face Powder

At one time, taking arsenic was a popular way to achieve that enviable pale complexion. Women would soak arsenic out of fly papers which created a pale countenance by killing their red blood cells. Eventually the ensuing baldness and deadly side effects led to it being banned in the 1920s. Arsenic was replaced by quack doctors selling products such as “Dr. McKenzie’s Improved Harmless Arsenic Complexion Wafers”.

Bone-Aching Beauty

In Victorian times, women would be laced into rib-breaking corsets to create a tiny waistline. In China, tiny feet were considered dainty and infants had their feet bound to restrict growth in a painful procedure.

Modern Day Toxic Beauty

Although these historic tales seem ridiculous, in some ways we have not learned from the past. We still use known carcinogens to dye our hair, and inject botox (botulinum toxin) to paralyze signals from the nerves to the muscles to prevent wrinkles.

Coal tar is still found in some anti-dandruff shampoos and hair dyes. It is a human carcinogen that causes a susceptibility to sunburn and damages DNA.

Fortunately, beauty can be achieved without going to such dangerous extremes.  A healthy diet, plenty of exercise and organic cosmetics can provide a natural healthy glow that surely outshines other more extreme beauty treatments.


Top Three Fermented Foods for Constipation Relief

by Cindy Gray

How healthy is your colon? The primary sign of a healthy colon and digestive system is if you have a bowel movement at least once a day. If you don’t, chances are that you are suffering from constipation and may need some help from nature. Eating fermented foods regularly will help provide constipation relief by improving your digestive process and cleansing your colon.

Your diet should contain plenty of fiber from your five daily portions of fruit and vegetables, whole wheat bread, pasta and cereals. If you need a little extra help, consider introducing these fermented foods into your diet. You’ll feel more energetic and alive once you have found relief for constipation. 

Fermented foods use an ancient form of controlled fermentation to produce lactic acid which will help keep all bad bacteria and decay at bay. The fermented foods then introduce this healthy flora into the gut, helping the digestive process, keeping food moving at a healthy pace, and helping to eliminate waste products through the bowel for effective constipation relief.

What is Kefir?

Kefir is a fermented milk product similar to yogurt. However, it is produced using a different method and contains high levels of healthy bacteria that colonize the intestines. It is made using milk kefir grains which contain yeast and live bacteria. The milk is then cultured at room temperature, unlike yogurt which needs heat to culture. Kefir can be drained to produce a more solid consistency and can then be eaten or made into cheese. It has a tart flavor but is a great ingredient for using in other recipes such as smoothies, salad dressing, soups, dips and desserts.

Related: The Benefits of Chlorella

What is Kimchi?

Kimchi is a good source of constipation relief

Kimchi is a spicy fermented vegetable dish which is popular in Korea. It can be made from scallions, radishes or cabbage. It is soaked in brine then the healthy lactobacillus bacteria ferment the cabbage during the process which takes several days. The fermentation gives the cabbage a sharp tangy flavor. Some people prefer to add seasonings such as garlic or ginger to make it tastier.

How Can Sauerkraut Help Relieve Constipation?

Sauerkraut is made using a similar process to kimchi. It should be fermented rather than pickled in vinegar to provide all the health benefits of the fermentation process as it produces millions of health supporting probiotic bacteria.

When eaten, these probiotics help break down food in the digestive system, making it faster and easier to process the food and eliminate waste. The benefits of probiotics and fermented foods for constipation relief are becoming more popular as people understand more about how these fermented foods work.


Fermented Vegetables for Indigestion

by Cindy Gray

The typical American diet often consists mainly of highly processed foods, fatty meats and few fruits or vegetables.  As a result, indigestion and gastrointestinal (GI) disorders are on the rise, and nutritional deficits are the result.  Adding fermented foods, especially vegetables, into your diet can significantly improve the health of your belly, boost your immune system and stave off metabolic disorders that lead to high blood pressure, insulin resistance, and weight gain.

Fermented Vegetables: Optimal for Health and the Digestive SystemWhat Does Fermented Mean?

According to the dictionary, fermentation is: “the process in which a substance breaks down into a simpler substance.”  Usually some kind of agent, a microorganism like yeast or bacteria, starts the process that breaks sugar down into alcohol for instance.  Through fermentation, milk becomes cheese, yogurt and kefir. Grapes become wine and cabbage becomes kimchi or sauerkraut. Fermentation has been used for centuries in almost every culture as a way of preserving food.  Long before there was refrigeration or fast food restaurants, fermentation was an easy way to keep food edible for the winter months or for long journeys.

Probiotics for Healthy Digestion and Stronger Immunity

Fermenting vegetables and other foods makes them rich in probiotics.  These are the intestinal flora (good bacteria) essential for healthy digestion. They feed on sugar and help break down the nutrients in the intestine, which makes it easier for our bodies to absorb them.

When the good bacteria in our gut gets out of balance it can lead to:

  • Bloating
  • Gas
  • Diarrhea or Constipation
  • Inflammation
  • Headaches
  • Fatigue
  • Increased risk of contracting illnesses like colds or the flu

Research has shown that obese people tend to have an imbalance in gut flora; and the immune system can become compromised when you don’t have enough healthy bacteria in your GI tract.  The Journal of Nutrition has even found a link between probiotics and a decreased risk of colon cancer.

Fermented Vegetables

We all know that vegetables are an essential component of a healthy diet. Fermented vegetables offer additional health benefits, but are not common in many American meals.  Making them a part of your diet has many health benefits, so here are a few to try.  Some of them may sound odd or exotic, but don’t let that stop you from trying them.

Kimchi is a traditional Korean dish consisting of fermented cabbage.  Unless you grew up in a Korean family, you might find its pungent odor and spicy tang unappetizing.  It is an acquired taste, to be sure, but that doesn’t mean you can’t learn to like it and by doing so, reap great health benefits.

Other fermented vegetables that can help indigestion are:

  • Pickles

  • Sauerkraut

  • Miso (fermented soy beans that form a base for soups and sauces)

  • Poi (fermented taro root)

  • Natto (fermented soy beans that are a traditional Japanese breakfast)

When trying these foods, be sure to look for those that are not pasteurized. Choose the high quality pickles and sauerkraut in the refrigerated section of your grocery store rather than the canned versions that may contain high fructose corn syrup, a lot of preservatives, or are high in sodium. Shopping in specialty food markets is the best way to find good miso, poi or natto.

There are other terms for fermented like “pickled” or “cultured,” so read labels carefully and be aware that some of these foods are very high in sodium.  You can always ferment food at home, too. It’s actually a pretty simple process and there are dozens of recipes and “how to” articles and videos on-line to assist you.

Other Healthy Fermented Foods

Fermented vegetables are just one way to get gut-healthy probiotics into your diet for better digestion and a stronger immune system.  Other foods rich in probiotics are:

  • Kefir

  • Yogurt

  • Sourdough bread

  • Tempeh (cake made from fermented soybeans)

Introduce fermented vegetables slowly  into your diet if you are not used to eating them regularly.  Until they become a regular part of your diet, try adding them as a side dish or snack so you don’t overwhelm your palate. You will reap the benefits of a healthier gut and a stronger immune system.

Related: Simple Tips for Relieving Indigestion


Healthy Recipes: Walnut Crusted Salmon Filets

by Health News

Looking for dinner ideas to add to your arsenal of high blood pressure recipes? Here is a delicious recipe that will be a sure hit!

High Blood Pressure Recipes: Walnut Crusted Salmon FiletsIngredients
3 cups walnuts
6 tablespoons dry bread crumbs
6 tablespoons lemon rind, finely grated
3 tablespoons extra virgin olive oil
3 tablespoons fresh dill, chopped
Salt and pepper
12 3-oz salmon fillets, skin on
Dijon mustard
1/4 cup fresh lemon juice

1. Place walnuts in food processor; coarsely chop. Add bread crumbs, lemon rind, olive oil and dill; pulse until crumbly. Mixture should stick together. Season; set aside.

2. Arrange salmon fillets skin side down on parchment paper lined baking sheets. Brush tops with mustard.

3. Spoon 1/3 cup of walnut crumb mixture over each fillet; gently press the crumb mixture into the surface of the fish. Cover with plastic wrap; refrigerate for up to 2 hours.

4. Bake at 350°F 15 to 20 minutes, or until salmon flakes with a fork. Just before serving, sprinkle each with 1 tsp lemon juice.


The Best "HEALTHY" Guacamole Recipe

by Health News

The key to healthy aging is maintaining a healthy diet. Check out this guacamole recipe that has the added bonus of wheatgrass powder!

The Best "HEALTHY" Guacamole Recipe


  • 6 ripe avocados
  • 1 package guacamole seasoning
  • 1 tablespoon lime juice
  • 1 tablespoon water
  • 2 tablespoons wheatgrass powder of your choice (this amount can vary depending on the brand)
  • 1/2 cup fresh cilantro, chopped


  1. Cut avocados in half and remove pits.
  2. Scoop out avocado with spoon into a mixing bowl.
  3. Mash avocado with fork until no large chunks remain.
  4. Add seasoning to avocado mixture and blend with a fork.
  5. Add lime juice and water and blend.
  6. Sprinkle wheatgrass powder over mixture and blend.
  7. Add 1/2 of cilantro to mixture and blend.
  8. Place guacamole in serving bowl and sprinkle the remaining cilantro on top.
  9. Serve with the chips or crackers of your choice.  Remember to place the avocado pit into the prepared guacamole to prevent it from turning browning; then remove before serving.


Healthy Recipes: Seasonal Foods

by Health News

Savory turkey, sweet pumpkin, tart cranberries…These are the flavors of the fall/winter season. But according to some nutritional experts, we should be eating more of these types of foods all year round because they are so full of natural antioxidants and fiber.

“Several foods we consume this time of year are actually good for you when prepared with minimal added fat, sugar and salt, and consumed in moderation," says Stacey Snelling, a registered dietitian and associate dean at American University's School of Education, Teaching and Health.

Many people do not eat with the seasons. They eat whatever they want all year round. However, if you’re wondering how to have more energy, eating with the seasons is one of the best things you can do for your body. Fueling it with ample antioxidants and fiber will help you stay energized throughout the day.

Here are some examples:

  • White turkey meat is low in fat, high in protein, high in B vitamins, and low in calories compared with dark turkey meat.
  • Cranberries are low-calorie, fat-free, cholesterol-free, and high in fiber and vitamins A and C.
  • Sweet potatoes, pumpkin and carrots are fat-free, cholesterol-free, and high in vitamins A and C, and fiber.
  •  Red wine is fat-free and high in heart-healthy antioxidants, but only one alcoholic beverage per day for women and two per day for men is recommended. How to Have More Energy: Seasonal Healthy Food Recipes
  • Dark chocolate is high in antioxidants and a healthy indulgence when eaten in moderation.
  • Broccoli is the food that can do no wrong. It is low in calories, fat-free, and high in vitamins A and C.
  • Do you normally say “no” to the green bean casserole? You might want to reconsider it! Green beans are low in calories, fat-free, high in vitamins C and K, and high in fiber.
  • Green peas are fat-free, high in vitamin K and high in fiber.

The spices we use in these dishes might also provide health benefits, according to Snelling.

"Some research has found that cinnamon may lower blood sugar, improve diabetes and aid in treating bacterial infections," she says.


Healthy Recipes: Herbal Lemonade

by Health News

The key to healthy aging is maintaining a healthy diet. Here’s a great way to dress up homemade lemonade that will keep you cool and refreshed (and popular with anyone you share it with) all spring and summer long.The key to healthy aging is maintaining a healthy diet


  • 6 organic lemons, juiced
  • 1/2 cup raw local honey (or more to taste)
  • 2 quarts filtered water
  • 2 oz. fresh dill
  • 2 oz. fresh mint
  • 3 - 5 sprigs rosemary
  • Edible flowers to garnish


  1. Bring 2 quarts of water to a boil and add honey. When honey is dissolved, refrigerate until cool.
  2. Juice the lemons and remove the seeds.
  3. In a container, add the cool honey water, lemon juice and herbs (muddle the herbs to release their flavor)
  4. Refrigerate for 2 hours.
  5. Garnish with edible orchids. Enjoy!

For more healthy recipes, check out this Salmon Salad with Walnuts and Asparagus.


Healthy Recipes: Ginger Salmon

by Nancy Maneely

Many people want to know how to gain energy. Eating healthy meals is one way to give your energy levels a boost. Check out this Ginger Salmon recipe that’s packed with good-for-you nutrients to keep you energized and feeling great.

Ginger adds a lovely, distinctive flavor to many recipes, but it’s the anti-inflammatory properties of this ancient root that makes it an indispensable addition to the kitchen pantry.

According to Dr. Andrew Weil, in addition to its benefit as an anti-inflammatory agent, ginger provides relief of nausea, chest congestion, and  joint pain from arthritis and bursitis.

Dr. Weil recommends:

For inflammatory conditions, 1 or 2 g of powdered ginger a day. For nausea and prevention of motion sickness, take 1,000 mg as a preventive and 500 mg every four hours as needed, or eat two pieces of crystallized ginger or take ginger syrup or tea. For cold relief, brew tea with one-inch piece of peeled and grated ginger root per two cups of water; bring to a boil, lower heat and simmer for five minutes; add 1/2 teaspoon cayenne pepper and simmer one minute more. Remove from heat. Add two tablespoons fresh lemon juice, one or two cloves of mashed garlic and honey to taste. Let cool slightly and strain. that is the real miracle.

This recipe for Ginger Salmon combines the anti-inflammatory power of fresh ginger with the omega-3  goodness of salmon and antioxidant-rich olive oil, for a delicious and nutritious main course. Bonus: it’s incredibly quick and easy to prepare. Add a tossed salad and a glass of wine and you have a light, elegant summer supper fit for company!

Want to know how to gain energy? Eat healthy meals!

Ginger Salmon
(4 servings)


  • 2 teaspoons olive oil
  • 1 tablespoon honey
  • 1 tablespoon Dijon mustard
  • 2 teaspoons grated fresh ginger
  • 1 pound salmon fillets


1. Preheat oven to 350 degrees.

2. In a small bowl, blend olive oil, honey, Dijon mustard and ginger

3. Brush salmon fillets evenly with the olive oil mixture. Place in a medium baking dish. Bake 15 to 20 minutes in the preheated oven, until the fish flakes easily with a fork.

Nutrition information per serving:

249 calories, 14.7g total fat, 67mg cholesterol


Drweil.com: Herbal Remedies


Easy Flavorful Paleo Broccoli Soup Recipe

by Health News

The key to healthy aging is healthy eating. With that in mind, here’s a healthy recipe you can add to your arsenal.

Garlic, onions and cruciferous vegetables: What do they all have in common? They are all excellent foods for your liver. The sulfur in these foods detoxifies many of the chemicals the liver must deal with on a daily basis. They are also loaded with antioxidants!
Here is a delicious soup recipe that contains garlic, onions and the most-loved of all cruciferous vegetables, broccoli!

Healthy Recipes: Broccoli Soup


  • 1 tbsp olive oil
  • 1 onion (chopped)
  • 3 cloves garlic (peeled and chopped)
  • 20 ozs broccoli (chopped frozen, thawed)
  • 1 potato (peeled and chopped)
  • 4 cups chicken broth
  • 14 tsp ground nutmeg
  • salt
  • pepper

Best Paleo Broccoli Soup Recipe

1. Heat olive oil in a large saucepan, and saute onion and garlic until tender. Mix in broccoli, potato, and chicken broth. Bring to a boil, reduce heat, and simmer 15 minutes, until vegetables are tender.
2. With a hand mixer or in a blender, puree the mixture until smooth. Return to the saucepan, and reheat. Season with nutmeg, salt, and pepper.


Healthy Holiday Eating: What Makes a Recipe Healthy?

by Health News

Healthy Eating - What Makes a Recipe Healthy?

A trend toward health and fitness is on an upswing, and one important component is a nutritious diet that provides needed vitamins and minerals, is satisfying and naturally boosts energy throughout the day. What is it that makes a recipe healthy? Here are some questions to ponder when it comes to deciding whether a recipe is healthful or hurtful. These are particularly useful during the winter months for people who are concerned with healthy holiday eating.

What type of cooking method is used? Steer clear of recipes that call for frying or deep frying, and focus on the following methods instead. The healthiest cooking method is steaming, where food is placed in a perforated container and suspended above boiling water. Besides a light coating of cook spray, baking and roasting are healthy and typically do not require adding extra fat to a dish, and stir-frying and sautéing can be accomplished with a minimal amount of healthy oil. Grilling and broiling are healthy methods because they allow fat to drip away from food, and braising and poaching involve gently simmering an ingredient in liquid until cooked.  Avoid microwaving food.

What is the calorie count in the recipe? Whether you are trying to lose weight or maintain the weight you have, it is important to understand how many calories your body requires and find recipes that correspond to this amount. To determine the energy needed in calories to maintain your current weight, multiply your weight in pounds by 12. For a one pound per week weight loss, cut this amount by 500 calories per day. For a two pound per week loss, reduce the amount by 1000 calories per day. Note: It has been shown that two pounds per week is a healthy weight loss that has the best potential to be sustained.

Is the recipe made with nutritious ingredients? The healthiest ingredients include fresh fruits and vegetables, lean meats and poultry, whole grains, low-fat dairy products and healthy fats like olive oil, nuts and avocados. Note: fats contain two times more calories per gram than proteins or carbohydrates, so it is important to keep portion sizes under control.

Unhealthy ingredients include sugar, artificial sweeteners, high fructose corn syrup, sodium, white flour, processed foods and saturated and trans-fats. Trans-fatty acids occur naturally in meat and dairy products but can be artificially made (by hydrogenating oils) to boost the shelf life of some products. High trans-fat consumption has been linked to an increased risk for heart disease and certain cancers. Read labels, and avoid any products containing partially hydrogenated oils. In place of table salt, use herbs and spices to season recipes, and if needed, try all-natural sea salt.

Here are some guidelines based on advice from the American Heart Association for a typical 2000 calorie-per-day diet. Remember to adjust values to your daily calories and divide by the number of meals you are eating per day to arrive at approximate amounts for each recipe.

  • Dietary cholesterol should not exceed 300 mg per day.
  • To keep full and satisfied, an individual should strive for at least 25 grams of fiber per day.
  • Proteins should be limited to 175 grams or less per day, total carbohydrates should not exceed 300 grams, and fats should be limited to 65 grams or less per day.
  • A healthy diet should contain at least 3,500 mg of potassium daily, but sodium intake should not exceed 2,400 mg per day (those on a low-sodium diet should limit each recipe serving to 140 mg or less).
  • Limit sugars to 6 to 10 percent of total daily calories.
  • For heart-healthy recipes use 3 grams or less total fat (with 1 gram or less saturated fat), 20 mg or less cholesterol, and 480 mg or less sodium per serving.

Take advantage of the healthy holiday eating tips above when looking for healthy recipes that are chock full of nutrients and packed with all-natural energy! Bon Appétit!

Healthy Aging starts with a healthy gut. Free guide to Healthy Holiday Digestion.


Winter Vegetable Casserole

by Health News

Are you looking for tips on how to eat healthy during the holidays or a seasonal side dish that’s out of the ordinary and also really good for you? This recipe makes the most of the season’s natural bounty and is a nice deviation from the standard stand-alone vegetable side dish or salad. It’s only 218 calories per serving and offers a healthy 5 grams each of fiber and protein to boot!

How to Eat Healthy During the Holidays - Vegetable Casserole


  • Cooking spray
  • 1½ potatoes, thinly sliced
  • 1½ sweet potatoes, thinly sliced
  • 1 cup parsnips, peeled and sliced
  • 1 cup turnips, sliced
  • ½ cup onions, chopped
  • 3 tablespoons butter
  • 3 tablespoons all-purpose flour
  • ½ teaspoon salt
  • ¼ teaspoon white pepper
  • 1½ cups low-fat milk


Spray 2-quart casserole dish with cooking spray.

Clean, peel, and slice potatoes, sweet potatoes, parsnips, and turnips; combine. Chop onions and set aside.

In small saucepan, melt butter; add flour, salt, and pepper to make a roux. Gradually stir in milk, cooking over low heat; stir well with wire whisk.

Bring milk to a boil, stirring constantly until milk has thickened into a sauce, about 10 minutes. Remove from heat.

Arrange ½ of sliced vegetables in casserole dish; top with ½ of chopped onion and white sauce; repeat to make second layer. Cover and cook at 350°F for 45 minutes. Uncover and continue to cook until all vegetables are tender, about 60–70 minutes.

Let casserole stand 10 minutes before serving.

Healthy vegetable dishes like this casserole are an excellent choice if you are looking for delicious ways of how to eat healthy during the holidays.
What are some of your favorite winter recipes and “how-to” tips for eating healthy during the holidays?


7 Tips For Becoming An Effective Plant Eater

by Institute for Vibrant Living

Want to know how to gain energyHealth experts agree - one of the best things you can do to be energized, healthy, look good and live a long life is to eat as much fresh plant-based food as possible.

Want to know how to gain energy? Eat plant based food.

However, it takes some practice to get good at eating a balanced plant-based diet. Here are some tips to start feeling, looking and living well right away -

  1. Do stray from recipes. There is no need to follow recipes all the time. When you eat mostly plants, you need to first learn how you like your plants cooked - or uncooked if you like them raw. Once you figure out how you like your fruits and veggies prepared - be it fresh salad greens, kale, roasted sweet potatoes, sautéed onions or boiled edamame - and you learn how to whip up a simple yet delicious dressing, putting together a plant-based meal becomes very simple.
  2. When grocery shopping, spend most of your time in the produce aisle. Fresh produce has a shorter shelf life than canned and frozen foods. An effective plant-eater typically makes short but frequent stops to pick up fresh greens, a bag of lemons or a handful of avocados.
  3. Never stray too far from a blender. A green smoothie or a green juice is a highly effective way of getting all the nutrition from plant-based foods, and they’re easy to make.
  4. Create meals by colors. Plant-based eaters decorate their plates by color, making it simpler to create a balanced meal. They instinctively know when their mostly green plate needs something orange or their very yellow plate needs some purple.
  5. Eat out of one big bowl for all three meals. For instance, breakfast might contain protein (Quinoa), moisture (fresh almond milk), texture (chopped walnuts), fresh produce (blueberries and bananas) and fun flavors (cinnamon and agave).
  6. Get greens at every meal. An effective plant-eater feels something is missing when there are no greens in their food. Whether it’s a smoothie or a side of steamed vegetables, make sure there’s always leafy greens involved.
  7. Plan ahead, whether ensuring your pantry is fully stocked on a regular basis, previewing a restaurant menu or packing snacks for your travels. Effective plant-based eaters ensure they control their food circumstances, rather than letting circumstances control their diet.

how to gain energy


Source: Seven Tips For Becoming An Effective Plant Eater.   


Healthy Recipe: Chicken Strawberry Spinach Salad with Ginger-Lime Dressing

by Nancy Maneely

There are so many great things about this recipe, it’s hard to know where to begin!

Healthy Recipe: Chicken Strawberry Spinach Salad | Institute for Vibrant LivingThe basics are lean, high-protein chicken breast and one of our favorite nutritional superfoods, spinach. The fats, which you can adjust to your taste and dietary preference, consist of just enough oil to sauté the chicken and a little mayo or yogurt for the dressing. Strawberries bring additional antioxidant-rich nutrients, as well as color and flavor. Toss in some almonds for essential vitamins, minerals, fiber and heart-healthy phytochemicals. And, the lime juice, garlic, ginger and black pepper not only contribute unbeatable flavors to this wonderful salad, they provide an extra antioxidant boost as well!

This is a tasty summertime treat your whole family will love. And not even the kids will suspect your real motive for serving this is to offer them a healthy alternative to fat and sugar laden, overprocessed meals. 


  • 2 teaspoons olive or canola oil
  • 1 skinless, boneless chicken breast half - cut into bite-size pieces
  • 1/2 teaspoon garlic powder
  • 1 1/2 tablespoons mayonnaise (or yogurt)
  • 1/2 lime, juiced
  • 1/2 teaspoon ground ginger
  • 2 teaspoons milk
  • 2 cups fresh spinach, stems removed
  • 4 fresh strawberries, sliced
  • 1 1/2 tablespoons slivered almonds
  • freshly ground black pepper to taste


1. Heat oil in a skillet over medium heat. Place chicken in skillet, season with garlic powder and cook 10 minutes on each side or until juices run clear. Set aside.

2. In a bowl, mix mayonnaise, lime juice, ginger and milk.

3. Arrange spinach on serving dishes. Top with chicken and strawberries, sprinkle with almonds and drizzle with dressing. Season with pepper to serve.

Yield: 2 servings

Nutritional Information (amount per serving):

Calories: 242
Total Fat: 17.3g
Cholesterol: 40mg
Sodium: 117mg
Total Carbs: 7.5g
Dietary Fiber: 2.4g
Protein: 15.8 grams

Source: Allrecipes.com