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7 Tips For Becoming An Effective Plant Eater

by Institute for Vibrant Living

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

7 Tips For Becoming A Plant Eater | Institute for Vibrant Living

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.

If you’re thinking right now that eating greens at every meal is a lot to ask in terms of planning and preparation - then we have just the solution for you!

Just one tablespoon of IVL’s All Day Energy Greens mixed in water makes a delicious and refreshing beverage that exceeds the nutritional equivalent of five servings of vegetables and fruits, with far fewer calories and carbohydrates to boot.

All Day Energy Greens gives your body an instant energy boost because it is easy to digest and your body gets all the nutrients it needs for the day - so why not order IVL’s All Day Energy Greens today?

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 Living

The 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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Green Drink Smoothie Recipe

by Health News

Green Smoothie to Help Regulate Your DigestionAn easy way to kick off great digestive health with a fantastic green drink breakfast smoothie.

Berry Heavenly

Serves 1

1/2 cup plain kefir (liquid yogurt)
½ cup water|
3 tablespoons ground flaxseed
½ cup frozen strawberries
½ cup frozen blueberries
1 scoop All Day Energy Greens

  1. Combine all ingredients in a blender and process until smooth.
  2. Serve chilled.

Related blog Posts:
Green Drink Supplement Recipes Quickly and Easily
Healthy Recipes: Strawberry Banana Probiotic Smoothie
Healthy Recipes: Green smoothies for a delicious energy boost

 

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Green Drink Recipes Quickly and Easily

by Institute for Vibrant Living

Green Drink Smoothie RecipesGreen drink recipes can help you maintain alkalizing pH levels, lose weight, fight fatigue and overall be a healthier person. This isn't something that replaces your current diet, it adds to it — it is my belief that adding, rather than subtracting, is a much more effective (and easier) way to reach your goals.

Green superfood powder can be mixed with water, juices, or blended into a shake with fresh fruit like bananas and berries. You can even mix it with protein powder for a complete meal replacement and other superfoods and sweeteners.

Here are our favorite Green Drink Smoothie Recipes:

Boost Mental Clarity

  • 1 scoop All Day Energy Greens
  • 1 cup pomegranate juice (organic is best)
  • 1 cup plain or vanilla yogurt (organic is best)
  • 1 banana, cut up (organic is best)
  • 1/2 cup crushed ice
  • Combine all ingredients in blender, blend for 30 seconds.

Fight Fatigue

  • 1 scoop All Day Energy Greens
  • 2 cups fresh spinach, chopped (organic is best)
  • 1 cup carrot, chopped (organic is best)
  • 1 cup apple juice (fresh, organic is best)
  • 1/2 cup crushed ice
  • Combine all ingredients in blender, blend for 30 seconds.

Alkalize

  • 1 scoop All Day Energy Greens
  • 1 cup blueberries (organic are best)
  • 1 apple, cut (fresh and organic are best)
  • 1 banana (organic is best)
  • 1 cup vanilla yogurt (organic is best)
  • 1 tablespoon ground flax seed
  • 1 tablespoon spirulina powder
  • 1/2 cup crushed ice
  • Combine all ingredients in blender, blend for 30. Garnish with apple or banana slice and enjoy!


Lose Weight

  • 1 scoop All Day Energy Greens
  • 1 mango, cut (organic is best)
  • 1 papaya, cut (organic is best)
  • 1 banana
  • 1 tablespoon spirulina powder
  • 1/2 cup soft hemp seed
  • 1/2 cup crushed ice
  • Combine all ingredients in blender, blend for 30 seconds

What is your favorite All Day Energy Green Smoothie Recipe?

Want to read other related articles:
All Natural Supplements to Add to Your Smoothies
Healthy Recipes: Strawberry Banana Probiotic Smoothie
Energy Booster: Add Greens to a Smoothie for Breakfast.

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Why is Kale So Healthy?

by Institute for Vibrant Living

A nutritional powerhouse, the leafy green kale is becoming known as ‘the new beef’ and ‘the queen of greens’ in recognition of its exceptional nutrient richness, health benefits and delicious flavor.

Grocery stores nowadays typically stock a variety of kale known as Tuscan, Italian black or dinosaur kale, with smoother leaves and a divine mellow flavor. Kale | Heath Benefits | Institute for Vibrant Living

Regularly consuming a wide variety of natural, unprocessed vegetables has many wide-ranging benefits for your health - and choosing super-nutritious kale on a regular basis has massive health benefits, including cancer protection and lowered cholesterol.

Kale, also known as borecole, is one of the healthiest vegetables on the planet. It belongs to the Brassica family that includes cruciferous vegetables such as cabbage, collards, broccoli and Brussels sprouts.

What makes kale so exceptional? Let us count the ways.

  1. One cup of chopped kale contains 33 calories and 9% of the daily recommended allowance of calcium, 206% of vitamin A, 134% of vitamin C and a whopping 684% of vitamin K. It is also a good source of copper, potassium, iron, manganese and phosphorus.
  2. Kale’s health benefits are mainly linked to the high concentrations it contains of antioxidant vitamins A, C and K as well as its sulphur-containing phytonutrients.
  3. Carotenoids and flavonoids are the specific antioxidants associated with many of kale’s anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.
  4. Beyond antioxidants, the fiber in kale binds to bile acids and helps to lower blood cholesterol levels, reducing the risk of heart disease - especially when kale is cooked instead of raw.
  5. Kale is also super-rich in vitamin K, which is why regular kale consumption is believed to reduce the overall risk of developing or dying from cancer. Vitamin K is also found in parsley, spinach, collard greens and cheese and is necessary for normal blood clotting, antioxidant activity as well as bone health.
  6. Consuming too much kale can pose problems for people taking anticoagulants such as warfarin, the high levels of vitamin K may interfere with the drugs - so it’s always a wise idea to consult your doctor before adding kale to your diet.

Although vegetable choices abound in summer, there are fewer in-season choices during fall and winter other than kale and other dark, leafy greens that thrive in cooler weather.

To find the freshest kale, look for firm, deeply colored leaves with hardy stems. Smaller leaves are generally more tender and milder in flavor. In general, kale leaves range from dark green to purple to deep red in color. 

Read more....
Does Watercress Protect Against Breast Cancer Development?
Tasty, Versatile Kale is an Antioxidant Powerhouse
Healthy Recipes: Seasonal Foods
What Are The Top 10 Benefits of Superfoods

 

Source: Health Benefits of Kale, the ‘Queen of Greens’

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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 our blood pressure eBook, then you know that the best diet for blood pressure is an alkaline diet that mirrors the Mediterranean style of eating.

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.

Free Heart Health Tips

Additional heart health 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.
 
Choose Whole Grains
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

Read more..

Top Three Heart-Healthy Nutrients

5 Fats You Should Be Eating

Eating Alkaline Foods Helps Regulate Body pH Levels

How to Improve Blood Circulation with Alternative Medicine

Healthy Heart Diet Looks Hard, But it isn't

 

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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
One 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.
 
Enjoy!
 
Top 3 Mocktails Recipes
 
   
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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Tips on How Not to Sabotage your Health Goals

by Health News
Top Tips on How to Keep Your New Year's ResolutionsAnother weekend, another potential hazard to all of your hard work this month. Don't give in the mid-month slump!
 
Take some time today to thoughtfully plan out your weekend.
  
Extend your five minute walk beyond your neighborhood and explore a new part of your community at large.
 
Shop for the ingredients you'll need to make chili and your spinach salad.   
 
Mix up a bag of nut-laden trail mix. Add in fun dried fruits like dried banana or even strawberries or blueberries. Kick up the heat with a dash of cayenne pepper!
 
If you haven't tried yoga, why not give it a try? Rent a video or take advantage of a free introductory class at a local yoga studio.
 
Make Sunday an electronic-free day. Silence your phones, unplug your computer or tablet, and leave the TV off. Instead, meet friends in real time and catch up live.
   
Don't let the weekends sabotage your health goals. Make them work for you rather than against you! And keep up the great work with your New Year Resolutions!
 
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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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Detox Smoothies

by Health News
With the new year comes new promises to start get back on track. Maybe you want to clean up your act a bit, lose weight, and just get healthier overall. While those sound like big, general goals, they all have one thing in common—Detox Smoothiesdetoxification.
 
There are many detox plan on the market…and many of them are quite good. But one simple way to detox every day is with a detox drink. Not only is this a simple, gentle solution, but it is delicious as well!
 
Energizing Elixir
 
4 ounces carrot or apple juice
4 ounces filtered water
½ to 1 teaspoon powdered vitamin C
1 tablespoon ground flaxseed
 
Place all ingredients in a blender and mix well. The taste may through you off a bit at first. If you need to, add a ½ cup frozen berries. But stick with it…it’s well worth it!
 
 
 
 
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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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All Day Energy Greens Review Video Blog

by Institute for Vibrant Living

Watch the latest customer review of All Day Energy Greens. 
Learn more about All Day Energy Greens here: http://www.ivlproducts.com/Superfoods/All-Day-Energy-Greens-174---The-Best-Energy-Supplement.axd

Read more related blog posts:

Green Drink Supplement Recipes Quickly and Easily

Increase Energy Naturally With The Best Green Drink Supplement

All Day Energy Greens Can Restore Healthy Balance

All Day Energy Greens: The Key Green Energy Boosting Supplement

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What is the best High Performance Diet for Athletes?

by Health News
According to a report by an Oregon State University researcher, athletes should eat high fiber, low-fat food balanced with their training High Performance Diet for Athletesregimen for high performance - and to maintain muscle and burn fat.
 
Competitive and recreational athletes may either want to lose weight without losing lean muscle, or gain weight, mostly lean muscle. This is very difficult to do with caloric restriction - they may not have enough energy to exercise or they may feel tired, putting themselves at risk of injury.
 
All the evidence shows that counting calories does not work - what does work is regular maintenance of a healthy lifestyle, even during breaks or when not in training.
 
Ideally, an athlete's optimum body weight should include the following criteria:
  • Minimizing health risks, along with good eating habits.
  • Taking genetic makeup and family history into consideration.
  • Weight appropriate for age and level of physical development.
  •  Maintaining weight without dieting or otherwise restricting food intake.
According to the OSU researcher’s report, it is important to adopt a low-energy-dense diet and consume a large amount of fruits, vegetables, whole grains, lean meat, fish and low-fat dairy regularly.
 
Beverages high in sugar, especially soda and alcohol should be minimized. Ideally, half of every plate of food should be filled with fruits and veggies, while overly refined and processed food should be avoided completely.
 
Other key points of the report include:
  • Eat breakfast daily - up to 80% of people who lost at least 30 pounds in a year and kept it off were regular breakfast eaters. Eat a breakfast rich in high-fiber whole grains, fruit, high-quality protein such as egg whites and low-fat dairy. Skip processed cereals.
  • Get plenty of protein - most athletes get plenty of protein, but they are not always strategic about refueling after exercise and spreading their protein intake throughout the day. Some athletes may need to get as much as 30% of their calories from protein - and spreading that protein out throughout the day is the best strategy. Nuts, beans and legumes are an excellent source of protein, along with meat.
  • Exercise regularly - many seasonal athletes can pack on pounds during off-season, making it that much harder to get performance-ready.
  • Avoid fad diets - combining caloric restriction with intense training can actually make it more difficult to lose weight. Severe weight loss can also make an athlete stressed out and tired.
While this report is aimed mainly at competitive and recreational athletes, these tips are meant for anyone who wants to make their diet healthier.
 

 

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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.