Who knew that combining and eating two foods a day could lead you to not only eat smart but loose weight too. Not to mention these are two of my favorite foods both of which I probably already eat at least once a week but seldom have thought to combine.
We’re talking about Avocados and chickpeas. Avocados have a smooth and creamy texture that can be enjoyed in so many ways. Some people shy away from them because they are known to contain high amounts of fat, however, it is important to remember that avocados contain mostly “Good Fat” or the better know as monounsaturated fat.
Chickpeas, AKA Garbanzo beans, have a mild nutty flavor but also have some of the same health benefits as avocados. They are a great source of protein and fiber and good for your blood pressure and great for digestion. The can help keep your bowel movements regular.
Monounsaturated fats help lower your levels of bad cholesterol, keeping your heart healthy and strong. In addition, avocados contain protein, fiber and are rich in vitamins so really, they’re kind of a powerhouse when it comes to having a super healthy nutritional profile. Not to mention they are also great for your skin and may even aid in weight loss.
-Use 2 cups chopped greens such as romaine
-1 cup canned chickpeas, rinsed and drained
-1/3 cup diced cucumbers
-2/3 cup halved cherry tomatoes
-2 ounces sliced avocado, from 1/2 small
-2 tsp extra virgin olive oil
-3 tsp unfiltered apple cider vinegar (I use Braggs) or fresh lemon juice
-fresh black pepper, to taste
Season with salt and pepper to taste and drizzle each with olive oil and vinegar or lemon juice.
Happy, Healthy Eating !
As Always Consult Your Doctor First before making any crucial changes in your lifestyle like what you eat, how you exercise, take medicine and vitamins, etc.
We’ve been talking about the latest craze in weight loss on the trendy Keto Diet for a while now and many folks have decided to give it a try. Could be the be all end all in their Yo Yo Dieting, but is it safe?
First, consider the effects of Keto on your Liver. While on the diet and in Ketosis your liver will be working overtime. After all the liver is responsible for metabolizing the protein you ingest and producing ketones. At least that’s the assessment of Dr David Katz himself and M.D. Who penned the book titled “The Truth About Food”.
Dr Katz and many other experts believe puts a massive extra burden on the liver and could have adverse effect but more research needs to be done before we know that definitively.
What about your Heart? Well, there is good news and not so good news according to Doctor of Public Health Neal Malik who is also Assistant Professor of Nutrition at Bastyr University in San Diego.
Malik says “Short term total cholesterol drops, good cholesterol goes up and bad cholesterol goes down”. He adds, “ Weight loss, regardless of how you achieve it, has heart protective benefits”. But there are no long-term studies on keto and your heart and excess dietary fat may cause the body to produce lipid peroxides, which can damage cells and tissues, including the heart. If you stick with keto long term make sure you, and your doctor, keep and eye on your blood work”.
These are just a few cautionary statements by medical personnel about the Keto Diet and Ketosis. So you decide but first consult with your doctor for advice.
Happy, Healthy Eating.
New research results show that Wine Reduces Vascular Risk.
It showed that low-to-moderate consumption of Red Wine (up to 150mL daily) may help protect against vascular diseases by keeping your blood vessels healthy when combined with a healthy lifestyle and a good low-carb diet.
In a TWO Year Study, Wine was shown to Benefit those with Type 2 Diabetes
It found that patients with controlled type 2 diabetes (controlled by medication) who had about a five-ounce serving of red or white wine at night with dinner, and along with a Mediterranean diet and no calorie restrictions, noticed improvements in high-density lipoproteins. That’s the one know as the good cholesterol and glucose metabolism.
The study also showed that daily, moderate wine consumption can also lessen, by up to 30%, your chances of getting type 2 diabetes and that women who were drinking wine had a 70% reduced risk of developing obesity.
Other studies show that moderate daily use of Red Wine also Helps Fight a Common Cold.
Lessens Chances of Liver Disease, Promotes Mental Health, Stops Fat Cells from developing, Fights Food Poisoning, Has Anti-Aging, Improves Brain Function and Mood, Protects Your Vision, Reduces Some Cancer Risks and even Fights Inflammation and Improves Digestion.
So, Happy, Healthy Eating and maybe drinking wine too.
(Disclaimer: Remember, All our articles seen in this publication are intended for informational purposes only. They should never be a substitute for professional medical advice. Always consult your Doctor or Medical Professional before making any changes to can affect your health.)
There is a Himalayan Tree that is know as a disease fighting Super Hero. The Moringa Tree (Moringa oleifera) has been used in South East Asia for centuries. Moringa can thrive in most tropical and subtropical regions.
It’s seeds can be used to help purify water. It’s leaves can be used as Bio-Fertilizer.
It’s one of those trees that every single part of it can be consumed.
Most recently scientists have started using it’s unique properties to treat serious illnesses.
The Moringa tree’s fresh leaves are crushed to release a powerful compound, then dried into a powder. It can be used to treat Obesity, Cholesterol, Diabetes, and Bowl disorders. The leaves are also highly nutritious. Once harvested and dried, they contain 30% protein, all essential amino acids, and have abundant levels of vitamins and minerals.
The Bioactive compounds in Moringa are called isothiocyanates (ITCs) and are similar to ones found in broccoli and cabbage. These compounds ability to reduce chronic inflammation, blood sugar levels, cholesterol, obesity and inflammatory bowel disorders in both cellular and animal models has been proven.
The leaves and seed pods of the Moringa tree have unique chemical compounds which help defend the tree itself against environmental stress and pests.
Moringa is most commonly found in India and the Philippines but its cultivation is rapidly increasing throughout Asia, Africa, Central America, and the Caribbean.
Moringa tree’s have been known to survive droughts and grow rapidly in harsh conditions that would mike it harder for other trees to survive. Not surprisingly Moringa Trees are quickly being considered the world’s newest Superfood.
Moringa products and companies are on the rise, but caution for high quality products is needed. Most herbal products in the US and Kenya are not strictly regulated, leaving room for additions, alterations, and contamination. Additionally the soil, farming techniques, and processing of the leaves can affect its quality and nutrient content. Finding a high-quality Moringa powder may require a little research and contacting the company. Or you could buy some seeds and grow your own superheroes trees at home in your garden.
Happy, Healthy Eating
Notice: Before undertaking any new health regimen consult your family doctor.
You’ve probably heard that eating bread is not good. Of course white bread made with processed bleached flour seems to be the biggest culprit but if you think eating wheat bread is the savings grace, your wrong. It would seem the harmful effects of wheat have increased quite a bit in the past few years and since wheat is a large part of most people’s diets, many are looking for healthy alternatives.
All things considered there is a bread that gives you a healthy option. In fact is is considered the healthiest bread you can eat. It, my friends, is know as Ezekiel Bread.
How is it made? Well for it’s origins you can look to The Bible.
Ezekiel 4:9: “Take wheat and barley, beans and lentils, millet and spelt; put them in a storage jar and use them to make bread for yourself.”
Ezekiel bread is different for several reasons.
While most breads contain added sugar, Ezekiel bread contains none. It is also made from organic, sprouted whole grains. The sprouting process changes the nutrient composition of the grains significantly.
In contrast to most commercial breads, which consist primarily of refined wheat or pulverized whole wheat, Ezekiel bread contains several different types of grains and legumes:
4 types of cereal grains: Wheat, Millet, Barley and Spelt.
2 types of legumes: Soybeans and Lentils.
All the grains and all the legumes are organically grown and allowed to sprout before they are processed, mixed together and baked to produce the final product.
It’s important to point out that wheat, barley and spelt, All, contain gluten.
This being the case Ezekiel bread is out of the question for people with Celiac Disease or Gluten sensitivity.
Ezekiel bread is available in many supermarkets and health food stores. You can also find a way to make your own if you look for “Ezekiel bread recipe” on Google.
Happy, Healthy Eating.
A Keto diet is one that consists of high fat (70-80% of calories), relatively high protein (20-25% of calories) and low carbohydrates (5-10% of calories). It is typically made up of animal-based foods – below is a dot point summary. However, There is no living population that displays longevity having consumed a Ketogenic diet.
A vegan or plant-based diet is typically made up of 55-60% of calories from carbohydrates, 20-25% of calories from protein and 15-25% of calories from fat.
What are the main differences?
On a Vegan Diet you can consume;
Whole grains (brown rice, wild rice, black rice, oats, quinoa, amaranth, buckwheat, corn), Legumes (chickpeas, lentils, black beans, fava beans, pinto beans, kidney beans, soy beans etc) Starchy and non-starchy whole vegetables (potato, sweet potato, carrot, broccoli, eggplant, pumpkin, zucchini, dark leafy greens), Whole fruits (all), Plant milk (almond, soy, hemp, macadamia, pea, etc.), Nuts & seeds in moderation, Oils in moderation (olive, coconut, avocado)
Does not include: Animal products (butter, ghee, meat, fish, eggs, cheese, cow milk, etc.), Many saturated fats, Processed oils (or if it does, minimal).
On a KETO Diet you can consume;
Meat: Beef, Pork, Fish, Chicken, Eggs, Cheese, Milk, Nuts & Seeds, Oils & Fats (mainly avocado, coconut oil, ghee, butter and olive oil), Vegetables (typically limited to dark green leafy vegetables & mushrooms), Fruit (berries in moderation)
Does not include: Starchy vegetables (sweet potato, pumpkin, legumes, etc.), Grains (oats, rice, quinoa, corn, buckwheat, rye, barley), Fruits such as banana, mango, pineapple, apples, oranges.
Keep in mind. Animal protein and fats have been clearly shown to increase your risk of various chronic diseases such as cardiovascular disease, coronary artery disease, type 2 diabetes and certain cancers. So by choosing a Keto diet, you are attempting to induce a calorie deficit for a weight loss result while jeopardizing your long term health. Studies have looked into and shown links between chronic Ketosis, a state of acidosis, and increased risk of developing certain cancers.
Something to consider for certain. Happy, Healthy Eating.
Is Zucchini Nutritious?
As the weather starts to get a little cooler so does the desire of the soul for a thick, rich, somewhat decadent soup. Almost a bisque one would say. Easy to make and much better know as Creamy Zucchini Soup.
Creamy Zucchini Soup is the perfect half of that Soup and Sandwich Combination on a Cool Autumn Day. Even better, the starter course on the evening dinner table before the main meal on a coll Fall Evening. Even better still when this delicious fare is just four or so ingredients away.
What will you need. Obviously you’ll need Zucchini. A nice size Sweet Vidalia Onion, Several Cloves of Garlic to taste and Chicken Broth. Cut and cue the Zucchini into small pieces, cut and quarter the Onion, Peel and crush the Garlic Cloves and put it all in a pot to simmer for 20 minutes or so.
Remove from the heat and hit the mixture with an immersion blender, adding a tablespoon of sour cream to the mix. Sprinkle wit Parmesan, add pepper and your ready to serve. Additional Parmesan and Pepper can be added to taste. Viola’
Plate this incredibly savory soup next to a couple of slices of Garlic Bread and accompany with a glass of your favorite wine and you have a comfort food suited for royalty.
You may ask, Is Zucchini Nutritious? YES, Zucchini is an outstanding source of manganese and vitamin C, it is also the best source of dietary fiber that will help keep your body in the best of shape. Zucchini also contains vitamin A, magnesium, folate, potassium, copper, and phosphorus. So there you have.
So get yourself in the kitchen and prepare yourself a good, hot bowl of Creamy Zucchini Soup and Happy, Healthy Eating.
Do You Like Onions ? Have you ever given any thought about if onions are good for us or not?
So here is something I found out just recently, the Nutritional Composition of Raw Onions offer up 10% or more of the daily value for vitamin C, vitamin B-6 and manganese.
Onions also contain small amounts of calcium, iron, foliate, magnesium, phosphorus and potassium and the antioxidants quercetin, a powerful compound that has been suggested to play a role in preventing cancer, especially stomach and colorectal cancers.
Dump whole onions with skin in slow cooker to make Slow Cooker Onion Jam. A delicious side dish to pair with most any other main dish.
Take four or five onions, skin and all and put them in the bottom of a slow cooker and cook them on High for 5 Hours. Then Pull the onions out and peel the skins off. Take kitchen knife and cut the onions into smaller pieces and throw them in a bowl.
Add equal parts to taste of, Salt, Pepper, Cumin, Brown Sugar, Apple Cider Vinegar and stir together.
Now your ready to serve. Serve the Jam up on crackers, or as a side to some spicy fried or Grilled Chicken or even a juicy Steak or Pork Chop. No mater what the main dish the Onion Jam is sure to be a hit.
Did I mention that A mixture of onion juice and honey (which helps make it less pungent) is said to be effective as a cure for fever, common cold, allergies, etc.
Until Next Time, Happy Healthy Eating!
Little do many people know, Lemons should be a part of every healthy diet. Loaded with beneficial nutrients that are good for our overall health.
Many of us include lemons in our everyday diet but we usually juice them or just eat them when we should in fact freeze them and consume them frozen.
There is a god reason for freezing our lemons because we can later use them along with their peel. In case you didn’t know, the highest concentration of important nutrients is actually in the lemon peel.
The biggest mistake we make with lemons is that we throw away the peel but to get all the benefits from them we should consume the whole lemon peel and all because that’s where all the good stuff is.
This citrus fruit is rich in vitamins A, C, E and B6 and minerals like potassium, zinc and iron and also contains a good deal of fiber and protein.
Additionally, lemons are rich in limonoids and flavonoids, nutrients that make your cells stronger and fight the free radicals in your body, preventing a great number of diseases.
Recent studies show that the wide array of nutrients this tropical fruits contains can help in the prevention and treatment of different kinds of tumors, lower your risk of diabetes, get your blood sugar and blood pressure under control and even boost weight loss.
Studies also show that lemons have more than 22 compounds with cancer-fighting properties like pectin, limonene, vitamin C and glycosides.
How to freeze lemons and consume them to get the most out of them?
First, wash the lemons thoroughly and dry them with a towel.
Secondly, Place them in a plastic bag and toss them in the freezer.
Then, when they’re completely frozen you can start using them. Grate or crush them into smaller pieces then add them to your drink, smoothie. You can sprinkle the grated lemons on top of your favorite salad as well.
They will Not Only enhance the meal’s flavor but boost its health benefits too. Put the rest of the lemons back in the freezer for later use.
Try this out the results will be amazing. Your drinks and meals will taste better and you’ll flood your body with all kinds of beneficial nutrients good for your overall health.
Recently I’ve been going through somewhat of a minor, yet not so, health crisis.
It took me to the ER and into the hospital for a week and I can’t say I was very happy but then who is having to e in the hospital.
Just before the first of the year I developed a UTI (Urinary Tract Infection). Not uncommon for me at this particular time of year. I usually go to the Doctor, get and antibiotic and two weeks later I’m good, or not. Sometimes it takes antibiotics for four weeks to get rid of my UTI which by now has infected not only my bladder but my Prostate too.
This was one of those rare times that after a four week regimen of the antibiotics I was still not good. A week after the antibiotics the Nasty UTI was back and I was back at the Doctor.
The culprit, Escherichia coli. This type of UTI is usually caused by Escherichia coli (E. coli), a type of bacteria commonly found in the gastrointestinal (GI) tract. Urinary tract infections aren’t usually serious, but they can be dangerous if the bacteria make their way into the kidneys. Left untreated, a kidney infection (which is considered a UTI) can cause permanent kidney damage and even deadly blood poisoning.
E. Coli, YIKES I thought until I did a little research and found; “E. coli, is responsible for more than 85 percent of all UTIs, according to a 2012 report in the journal Emerging Infectious Diseases.” I was slightly relieved to ear that.
Even though I’m already on another antibiotic, I thought, I ave to try to see what I can do to kill the pesky E. Coli in my GI Tract or keep it at levels that will not keep infecting me with on going UTI’s. So, I did a little more reasearch.
I found that there was a substance that is highly known to control or eliminate the threat of E. Coli in the gut. So, I have started taking “D-mannose”. “Dosage. The typical dose of D-mannose for UTI treatment is 500 mg, in capsule or powder form, taken in a glass of water or juice every two to three hours for five days.”
Remember, I’m Not a Doctor just relating my story to you. If you are thinking about starting any new health regimen Consult Your Doctor first. GOD Speed.
Happy Healthy Living.