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Healthy Recipes: Greener Guacamole

by Health News

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

Ingredients

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

Directions

  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.

For more healthy recipes, check out our Mexican Chicken Salad recipe.

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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.

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Healthy Recipes: Herbal Lemonade

by Health News

The key to healthy aging is maintaining a healthy dietThe 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.

Ingredients

  • 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

Directions

  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.

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Healthy Recipes: Ginger Salmon

by Nancy Maneely

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

Ginger Salmon
(4 servings)

Ingredients

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

Directions

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

 

Sources:
Allrecipes.com
Drweil.com: Herbal Remedies

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Healthy Recipes: Broccoli Soup

by Health News

Healthy aging with broccoli soupThe 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!


Ingredients
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

Directions
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.

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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.

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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


Ingredients:

  • 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


Directions:

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?

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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.   

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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. 

Ingredients:

  • 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

Directions

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

 

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Healthy Recipes: Brain-Boosting Berry Salad

by Nancy Maneely

One of the best things about summer is looking forward to the bounty of fresh berries. Whether you grow them in your garden or harvest them at the grocery store, it’s the time of year to enjoy them in quantity at lower Healthy Recipes | Superfoods | Institute for Vibrant Livingprices.

Two of our favorites, blueberries and strawberries, recently made news headlines with a study that found that they are brain-boosting superfoods!

Blueberries and strawberries, which are high in flavonoids, appear to reduce cognitive decline in older adults, according to a study recently published in Annals of Neurology, a journal of the American Neurological Association and Child Neurology Society. The researchers reported that cognitive aging could be delayed by up to 2½ years in elderly who consume greater amounts of the flavonoid-rich berries.

Flavonoids are compounds in plants that contain powerful antioxidant and anti-inflammatory properties. Health experts say stress and inflammation contribute to cognitive impairment, and increasing consumption of flavonoids could alleviate the harmful effects.

Fruit salads are always enhanced with the addition of fresh berries. But if you to really power up those brain cells, try this berries-only fruit salad. Serve as an appetizer, summer side dish or dessert. Whether served alone in elegant stemware glasses or with your favorite shortcake recipe, it’s a can’t-miss combination.

Ingredients

  • 1 cup fresh strawberries, hulled and quartered lengthwise
  • 1 cup fresh blueberries
  • 1 cup fresh blackberries
  • 1 cup fresh raspberries
  • 1 teaspoon sugar

Directions

Mix strawberries, blueberries, blackberries, and raspberries together in a bowl. Sprinkle with sugar.  Delicious just like this – you simply can’t go wrong with this combination of berries! Or, for a special treat, drizzle with a high quality balsamic vinegar, toss and let rest for a few minutes. Then serve over vanilla bean ice cream or frozen yogurt.

What is your favorite way to enjoy fresh berries?

Source:
Science Daily: Eating more berries may reduce cognitive decline in the elderly

 

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Top 5 Supplements to Add To Your Smoothie

by Health News

There are a variety of vitamin supplements that can be added to smoothies that have all sorts of healthy properties. These ingredients can all be purchased at your local whole foods store or through natural supplement websites. 

  1. Brewers Yeast: A great source of selenium, chromium, potassium, magnesium, sodium, copper, manganese, iron, and zinc.
  2. Bee Pollen: Contains high concentrations of vitamin B-complex and vitamins A, C, D, and E.
  3. Green Tea Powder: The potent antioxidants in green tea have been said to help reduce the risk of cancer, heart disease, stroke, and high cholesterol.
  4. Spirulina: Contains over 60% all-digestible vegetable protein with a high concentration of beta carotene, vitamin B-12, iron and GLA, an essential fatty acid.
  5. Wheat Germ Oil: A rich source of vitamin E and essential fatty acids.

Top 5 Supplements to Add To Your Smoothie

Check out this smoothie recipe, which offers a healthy and tasty balance of protein and carbohydrates to keep your engine running throughout the day! Bananas, which are an excellent source of potassium, dietary fiber and Vitamin B6, provide a rich and creamy base, and soy milk is a great source of isoflavones which aid in the prevention of many cancers, heart disease and osteoporosis.

TROPICAL TREAT - Serves Two

  • Place all ingredients in a blender:
  • 6 ice cubes
  • 2 medium bananas, sliced
  • 2 scoops vanilla soy protein powder
  • 1/2 cup chunked cantaloupe
  • 1/2 cup chunked canned or fresh pineapple
  • 1/2 cup orange juice
  • 1 cup vanilla soy milk

Place lid on blender, and pulse until ingredients begin to mix. Set blender on "blend" for about 30 seconds and then move to "ice crush" or your highest blending button for 20 to 30 more seconds. Pour, and enjoy this quick and healthful smoothie – a taste of the tropics!

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Top Health Tips for a Healthy Heart

by Institute for Vibrant Living

As you know, diet plays a huge role in determining if your blood pressure levels are normal or frighteningly high. If you have read about blood pressure, then you know that the best high blood pressure diet is an alkaline diet that mirrors the Mediterranean style of eating.

Learn what foods to eat as part of a high blood pressure diet.Basically, that includes low- to moderate-acid fruits and vegetables, fish, lean protein, whole grains, nuts and seeds, and some dairy. Pretty straight-forward, right?

But did you know that there are also three really fun—and in one case, downright exotic—foods that have been scientifically proven to lower blood pressure levels. These include chocolate, hibiscus tea, and beets.

Download our FREE Healthy Heart Tips and learn more about how adding chocolate, hibiscus tea and beets to your diet can help keep your heart healthy.

Additional high blood pressure diet tips:

Limit Unhealthy Fats
Saturated fats and trans fats are the cause of raised cholesterol which in turn causes a build-up of plaque in your arteries – the cause of heart attacks. Every packaged food shows its exact content on the label so you can start to learn which products to avoid. 
 
Butter, margarine, cream and shortening are high in saturated and trans fats, and anything made from them such as pastry, cookies, gravy, cream-based sauces and fried foods. Substitute butter with a low-fat substitute and choose monounsaturated fats such as canola oil or olive oil for cooking, in moderation.
 
Choose Low-Fat Protein
Protein is essential for a healthy body, but cut out the fatty options. Substitute fatty meat, beef burgers and processed meat products such as sausages with low fat options such as chicken breast, lean ground meats or soy products. Fish is heart healthy as oily fish has omega-3 fatty acids which actually lower blood fats called triglycerides. Change to low-fat milk and use egg whites or egg substitute in place of cholesterol-laden egg yolks.
 
Eat More Fresh Vegetable and Fruit
Bulky and high in vitamins and minerals, vegetables and fresh fruit are a good source of dietary fiber. Raw vegetable croutons or fresh fruit make it easy to have a heart-healthy snack. Stir-fry vegetables and fruit salad made with a little sugar-free apple juice make an excellent meal or dessert in themselves. The things to avoid are high sodium canned vegetables, fried vegetables, canned fruit in syrup and fruit with sugar added.
 
Reduce Salt (Sodium)
Sodium has been found to cause high blood pressure which raises the risk for heart disease. The recommended daily maximum intake is 2,300 mg which is about a teaspoonful. Few of us add that much salt at the table, but salt is present in many processed foods. Canned soups, prepared meals and savory snacks, nuts and chips are very high in sodium so check the label and restrict your intake accordingly. Buy reduced sodium versions of salt, soy sauce and canned soups where possible.
 
Substitution rather than total abstinence is the best way to tackle your new heart healthy diet. Choose whole grain bread, flour, rice and cereal rather than refined “white” products which have had all the fiber and goodness processed out. Whole grains help regulate healthy blood pressure which leads to a healthy heart. Pies, cakes, corn bread, doughnuts, buttered popcorn and high-fat crackers should be a very rare treat for those serious about keeping their heart healthy. 
 
 
 
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What are the Best Recipes to Keep Your Heart Healthy

by Institute for Vibrant Living

Your diet can make or break your best health intentions. And this is especially true when it comes to your blood pressure

If you are eating an inflammatory, acidic, highly processed, sugar-laden, salt-filled diet, then medications and even supplements will only hold you over for so long. Soon, you’ll need to either up your dosage, take it more frequently, or start adding in prescription after prescription just to offset your damaging diet.

Fortunately, the reverse is also true. If you clean up your diet and choose foods that are alkaline rather than acid, rich in antioxidants and fiber, and low in sodium, then you can not only work to get off medications, you may be able to maintain healthy blood pressure levels for life. And, best of all, the solutions can be downright delicious!

To help you lower your blood pressure naturally and delectably, download and try these heart-healthy recipes.They all boast high antioxidant levels, amazing amounts of fiber, powerful anti-inflammatory oils and spices, and low to no sodium. 

Heart Healthy Recipes 

 

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National Pie Day. What is your favorite kind of pie?

by Health News
Today take advantage of National Pie Day and make a decadent crustless, sugar-free pumpkin pie. Not only can you indulge guilt-free, but the cinnamon and cloves have even been shown to boost your sex life. 
 
Healthy Recipe Crustless Pumpkin Pie | National Pie Day
 
Crustless Pumpkin Pie   
Serves 8   
     
 3/4 cup unsweetened almond milk   
1/2 Truvia or powdered stevia   
2 teaspoons ground cinnamon   
1 teaspoon ground ginger   
1/4 teaspoon ground cloves   
1/4 teaspoon salt   
3 large eggs  
15 ounces canned pumpkin puree  
1/4 cup ground flaxseed  
1/3 cup raw walnuts, chopped   
1 teaspoon safflower oil   
1/2 teaspoon cinnamon   
1/2 teaspoon stevia   
   
Instructions:   
  1. Preheat oven to 325F.
  2. Coat 9" pie plate with coconut oil and set aside   
  3. Mix almond milk through flaxseed in large bowl and mix well. Pour into pie plate.   
  4. In small bowl, combine walnuts, safflower oil, cinnamon, and stevia.
  5. Stir until the walnuts are well coated.   
  6. Sprinkle walnut mixture over pumpkin and bake for 55 to 60 minutes, or until toothpick comes out clean.   
  7. Let cool for one hour, then cover and chill overnight. 
 
read more...
 
 
 
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Happy Hot Head Chili Day!

by Health News
Happy Hot Head Chili Day! What a great opportunity to try a vegetarian option. Toss in inflammation-fighting cayenne pepper and blood sugar-lowering cinnamon and you have a meal that is healthy AND delicious.
 
 
Hot Head Chili Day Vegetarian Chilli
 
Bean-There Chili   
Serves 4   
      
2 tablespoons olive oil   
2 onions, chopped   
1 carrot, chopped   
2 red peppers, chopped   
1 tablespoon garlic, minced   
24-ounce can kidney beans   
12-ounce can black beans   
2 teaspoons cinnamon   
1 tablespoon chili powder   
2 teaspoons cumin   
2 teaspoons oregano   
1/4 teaspoon nutmeg   
1 cinnamon stick   
1 teaspoon sea salt   
1 teaspoon pepper   
2 cans low sodium tomatoes, chopped and undrained   
   
Instructions:     
1. Saute onion, carrot, pepper, and garlic in olive oil. Cook until all vegetables are soft.
2. Add beans and cook five minutes.   
3. Add cinnamon, chili powder, cumin, oregano, and cinnamon stick and cook 2-3 minutes.
4. Add salt, pepper, and tomatoes and simmer 45 minutes.   
5. Serve warm.   
   
 
 
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Top 3 Mocktails Recipes

by Health News
Top 3 Mocktails RecipesOne of the easiest habits is to have a stash of delicious "mocktails" to enjoy when you want to relax and unwind without undoing all your healthy choices.

 

Virgin Mary   

 

  • 1 cup low-sodium spicy V8 juice   
  • 4 dashes Worcestershire sauce   
  • 2 dashes celery salt   
  • 1 teaspoon lemon juice   
  • dash hot sauce   
Instructions: 1. Mix well and serve over ice. Garnish with a celery stalk.
   
Kissing on the Beach   
  • 1/3 cup mango puree   
  • 1/3 cup pomegranate juice   
  • 1/3 cup orange juice   
  • 1/3 cup mineral water   
  • ice   
 Instructions: 1. Blend well in a blender and serve in margarita glass. Garnish with orange wedge and mango.
 
 Lemon Drop Faux-Tini   
  • 1 cup mineral water   
  • 1 dropperful liquid lemon stevia   
  • 1 tablespoon lemon juice   
 Instructions:  1. Shake well and serve in a martini glass. Garnish with a lemon wedge.
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Heart Healthy Recipes

by Health News
When it comes to heart health, you cannot do much better than omega-3 fatty acids and fiber. Omega-3s help promote optimal blood flow, blood pressure, and coagulability or "thickness" of the blood, while studies have shown a stunning 29 percent reduction in heart disease for every 10-gram increase in fiber.
 
Fortunatly, you can benefit from both of these nutrients in one delicious meal. Not only is this salad packed with heart-healthy omega-3s, but it is also has natural, plant-based fiber. Heart Healthy Recipes
 
Salmon Salad
Serves 2
 
2 grilled fresh salmon steaks (about 4 ounces each), sliced into 1/2” thick slices
2 cups romaine lettuce torn into bite-size pieces
1 cup red leaf lettuce, torn into bite-size pieces
2 tablespoons olive oil, divided
1 teaspoon balsamic vinegar, divided
1 tomato, sliced
1/2 pound fresh green beans, cooked
2–3 hard boiled eggs, sliced
10–20 small black olives, pitted and coarsely chopped
 
  1. Place lettuce in a large bowl and toss with 1 tablespoon olive oil and 1/2 teaspoon vinegar. 
  2. Portion the dressed lettuce and tomato slices onto two large plates. 
  3. Toss green beans with other 1 tablespoon olive oil and 1/2 teaspoon vinegar. 
  4. Place egg slices around outer rim of plates and green beans in the center. 
  5. Top with salmon slices and chopped olives. 
 
 
 
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Low GI Recipe: Grandma Ginny's Granola

by Health News

Whole grains and raw nuts and seeds are a mainstay for great digestion. However, there’s only so many slices of bread, servings Low GI Recipe: Grandma Ginny's Granola | Institute for Vibrant Livingof rice, or handfuls of walnuts a person can consume.

Fortunately, you can get all the amazing benefits of whole grains with Grandma Ginny’s Granola. In addition to oatmeal and flaxseed, this recipe also boasts fiber-rich coconut and currants.

Grandma Ginny's Granola

Serves 20

  • 4 cups oatmeal
  • 2 cups soy flour
  • 1 cup almonds, sliced
  • 1 cup sunflower seeds, raw
  • 1 cup coconut, unsweetened
  • 1 cup flaxseed, ground
  • 2/3 cup currants
  • 2/3 cup olive oil
  • 2/3 cup honey
  • 1 teaspoon vanilla
  1. Preheat oven to 350°F.
  2. Grease 13x9-inch baking dish.
  3. Combine oats, flour, almonds, sunflower seed, coconut, flaxseed, and currants in a large bowl. Set aside.
  4. Combine oil, honey, and vanilla in a small bowl. Pour over oat mixture and blend well.
  5. Pour mixture into baking dish and bake for 40-45 minutes or until browned. Stir mixture every 10-15 minutes.          
  6. Cool on baking rack. Can be stored in the refrigerator in an air-tight container.

 

Other healthy recipes for you to try:

Natural Recipes: Anise Cookies with Pignoli

Healthy Recipes: Oatmeal with Sautéed Apples

Healthy Recipes: Bilberry Maple Cornbread Muffins

Healthy Recipe: Vegetable Tofu Stir Fry

Healthy Recipes: Chholar Dal

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Are You At Risk For Osteoporosis?

by Health News

Nearly nine million US adults suffer from osteoporosis, while more than 48 million have low bone mass - placing them at increased risk for osteoporosis and broken bones.

Which can you do to lower your risk? You can protect your bones by trying a new bone healthy recipe or adding a new exercise to your regular routine.

The first and most important thing is to be aware of the factors that increase your risk for osteoporosis, which include but are not limited to:

  • Gender - women are much more likely to develop osteoporosis than men.Osteoporosis Risk Factors
  • Age - the older you are, the greater your risk of osteoporosis.
  • Race - you're at greatest risk of osteoporosis if you're white or of Asian descent.
  •  Family history - having a parent or sibling with osteoporosis puts you at greater risk.
  • Frame size - people with small body frames are at higher risk because they have less bone mass to draw from as they grow older.
  • Hormone levels - osteoporosis is more common in people who have too much or too little of certain hormones. For example, reduction of estrogen levels at menopause is one of the strongest risk factors for osteoporosis. Similarly, men experience a reduction in testosterone as they age, which weakens bone.
  • Thyroid problems - if your thyroid is overactive or if you take thyroid hormone medication, you may experience bone loss.
  • Dietary factors - osteoporosis is more likely to occur with low calcium intake, which contributes to reduced bone density, bone loss and a greater risk of fractures. So always make sure you consume enough calcium, vitamin D, lean protein, fruits and veggies and healthy fats in your diet to keep your bones strong and healthy.  
  •  Eating disorders - people with anorexia are at higher risk.
  • Gastrointestinal surgery - reduction in stomach size or a bypass or removal of part of the intestine limits the amount of surface area available to absorb nutrients, including calcium.
  • Sedentary lifestyle - lack of sufficient movement and exercise raises risk, while any weight-bearing exercise is beneficial, such as walking, running, jumping, dancing and weightlifting. Health experts recommend a minimum of 30 minutes or more 5 days every week for overall health and lowered risk for many diseases, including osteoporosis.
  • Excessive alcohol consumption - regular consumption of more than two alcoholic drinks a day raises osteoporosis risk, likely because alcohol interferes with calcium absorption.

If you have any further questions about your risk for osteoporosis, consult your physician or healthcare giver - in the meantime, you can work on reducing your risk by altering your lifestyle habits as described above.

Other blog posts that might be of intrest:

Questions to Ask Your Doctor about Protecting Your Bones

Natural Health Solutions: Eating to Prevent Osteoporosis

Natural Supplements and Vitamins: Why They Are Important

Source:

What is Your Osteoporosis Risk?

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ADHD Diets for Children - Top 10 Foods

by Health News

Do diets help children with ADHD?

Children’s brains grow and change dramatically during their formative years - and what they eat affects their brain development and cognitive skills. Here are some brain-healthy foods that can help your kids stay sharp while also benefiting their brain development:

ADHD Diets for Children

Eggs - are rich in protein and contain important nutrients such as choline, omega-3 fats, zinc, and lutein, which help your kids concentrate better. Combine with whole-grain breads or tortillas for a satisfying meal.

Greek yogurt - fat is important for brain health. A full-fat yogurt keeps your child’s brain cell membranes flexible, efficient and active. Combine with fiber and colorful fruits like strawberries and blueberries for a healthy snack.

Greens - full of folate and vitamins, greens like spinach and kale lower odds of getting dementia later in life. You can either whip these greens into smoothies or add them to soups and omelets; or simply sauté them for dinner drizzled with a little olive oil - which helps your body absorb vitamins.

Purple cauliflower - low in sugar, high in fiber, and full of folate and vitamin B6 that manage mood, memory and attention, purple cauliflower also contains inflammation-fighting nutrients. Add as a component to stir-fries or roast and puree to make a nutritious dipping sauce for carrots and other veggies such as peppers, celery, and radishes.

Fish - cold-water oily fish are an excellent source of vitamin D and omega-3s, which protect your child’s brain against cognitive decline and memory loss. Salmon, tuna, and sardines are all rich in omega-3s. The simplest way to prepare fish is to grill, or roast it with herbs and spices.

Clean, lean meat - animal fat is where pesticides and antibiotics accumulate, which can contribute to brain fog. For better behavior and focus in your child, choose lean, grass-fed meats free of artificial ingredients, dyes, flavoring, preservatives and sweeteners.

Nuts and seeds - packed with protein, essential fatty acids, vitamins and minerals, nuts and seeds boost your child’s mood and keep his or her nervous system working well. To get the full benefits of seeds, spread sunflower seed butter - rich in folate, vitamin E, and selenium - on a whole-grain cracker or bread. Or make pesto by combining nuts with olive oil and dark leafy greens to make a healthy sauce with whole-grain pasta. You can also simply lightly sauté them in olive oil and add to salads.

Oatmeal - protein- and fiber-rich oatmeal helps keep your child’s heart and brain arteries clear. In one study, kids who consumed sweetened oatmeal performed better on memory-related tasks than those who ate sugary cereal. For extra flavor, add cinnamon - which has been shown to protect brain cells.

Apples and plums - satisfy your child’s sweet tooth and also contain quercetin, an antioxidant that fights cognitive decline. Always buy organic and wash well.

Turmeric - the compound curcumin in turmeric can actually help your child’s brain grow. In fact, studies show curcumin fights inflammation and blocks Alzheimer's plaque formation. Visit an Indian restaurant or experiment with Indian recipes.

Another blog post that might be of interest to you: Brain Foods: How To Concentrate Better 

Source:

Top 10 Brain Foods for Kids.