Healthy Fruits & Vegetables Should Eat Every Day

Dr. Greger’s Suggestion “How Not to Die” and Cardiologist Joel Kahn say these are what Fruits and Vegetables we Need to Eat Everyday

Handful of Berries a Day for Great Health and Fiber
  • Berries. Eating a handful of berries is much better for you than a Candy Bar. A Chinese study found that eating fresh fruit eliminated diabetes. There are minerals and vitamins in fruits, plus fiber, that will help your arteries and veins. Even though the fruits have sugar, the fiber in the fruit slows the rate that the sugar gets absorbed. Studies have shown that berries show benefits of heart disease. Blueberries and Strawberries are some of the most nutritious fruits like greens are the vegetables with the highest nutrition. Berries will have less of a rise in blood sugar than pineapple. Minimum 1 serving per day. Goji Berries are great to carry around on the go in a little baggy.
Cruciferous and Green Vegetables – Best Use of Calories

Greens ~ Green Veggies have the highest nutrient density than any other food, quality calories – Best food we could possibly eat! Basically experts say that each serving could benefit up to 20% drop in risk of heart attack or strokes for each serving. Why not just grab a couple hand fulls 2 – 3 times a day.? Need more calcium? – eat more collard greens. Go for at least 2 servings a day.

3. Cruciferous Veggies

Try slicing up some brussel sprouts and add to your salad (Cut up and let sit for a few minutes). Broccoli and Cauliflower are some great choices – but why not try a Deep Purple Cabbage – great antioxidants, helps with eyes, & protects your brain. Throw a little on a taco, salad, cooked veggies as a garnish. Our bodies create a chemical called sulforaphone when eating cruciferous vegetables. Very protective against cancer, helps your stomach. snacks.

4. More Vegetables

Mushrooms are a great supply of Vitamin D and build your immune system and cut down on respiratory tract infections. Eat radishes, endive, watercress, spinach all day long for snacks.

Health & Holistic Nutrition Quick Tips

Holistic Nutrition
Nutrition Tips

While studying to Be a Holistic Nutritionist ~ My Notes

How Water is used by the body and what takes place when the intake of water is increased. The right amount of water will have optimal function of the tissues, organs and cells. Water is the BEST cleanser. When you drink more water – dilutes any diseases you have or chemical reactions can be diluted.

More water will dilute, clean, eliminate toxins.

How does the skin provide protection to the internal organs and outside protection from pathogens?

Exchange of Oxygen and Carbon Dioxide The skin regulates body temperature & provides protection for delicate inner parts. Layer of fat under the skin insulates the body + can make energy when food is not around.

How does osteoporosis occur and what causes the acceleration of this disease?

Osteoporosis occurs with aging, poor eating, menopause, low activity, and no weight lifting. Other causes of Osteoporosis would be smoking, no exercise, and lack of calcium.

What do muscles store to ensure there is a constant supply of glucose and where does this fuel come from?

Muscles store a supply of glucose in the form of glycogen. Eating too many fats, sugar, Carbs, refined sugars clog these up. Potassium, carbs, bread, fruit, pasta, proteins, fats.

Explain the process of oxygenation of blood and how it travels through the body. The left side of the heart pumps blood into the largest blood vessel we have. The aorta, then throughout the body’s smaller branches. Travels throughout into the veins to the other side of the heart. The right side will pump blood to your lungs and carbon dioxide will drop off. – fills up with oxygen to go to the other side .

20,000 – 40,000 miles of Blood vessels in our body – blood goes one way.

What does the lymphatic system serve in fat metabolism? Lymphatic system cleans, drains excess fluid. Nutrients enter the small intestines and enter the bloodstream. Fats plus some vitamins – for instance.. Vitamin A, Vitamin D Vitamin E, Vitamin K go into the lymph system first. Exercise helps the lymph system move. Reducing fats will help your lymphatic system flow more smoothly. Lymph system delivers fats in the form of Triglycerides to be used for in between meal energy.

What is the difference between an acute inflammation and a chronic inflammatory – and how does the body handle both of these occurrences?

Acute – First line of defense against disease = allows healing and renewing of tissues – if not solved — a chronic inflammatory state happens (like a low grade infection). Chronic – Body could not get control over acute inflammation – can lead to diseases that are severe. Treatment they say – Aspirin. Lasts for 2-6 weeks – repair body like a cut or strained muscle.

What does the author mean when she says we need to eat for our lungs to keep them healthy?

Green plants breath in CO2 like us and use it for metabolism to make oxygen which they help out. Trees = Lungs of the earth.

Bronchial Tree of lungs looks like trunk and branches of trees.

Describe the ‘leaky gut’ what causes this condition and how can it be resolved?

Inflammation in small intestine …. protein not broken down into amino acids. Wheat and dairy are hard to digest. Causes – unknown proteins crossing by. Resolve – avoid gluten. Low Inflammation food.

What is acetaminophen and what is it responsible for in the United States each year?

An analgesic temporarily relives aches and is responsible for 100,000 calls to Us Poison Centers, 60,000 ER visits and 2500 people a year being hospitalized. They are responsible for one half of all liver failures. They mess with immune system and can make disease deeper in the body by preventing cleansing mechanism of fever doing its job. Obviously – very dangerous.

Water is so good for you!

20 High Fiber Foods ~ Keep You Happy

Besides keeping you happy by eating high fiber foods and cure that agonizing cramp of being constipated – fiber will help with Blood Pressure, Heart Disease and Stroke. Did you know in America the people who get the real amount of fiber 25 – 39 grams a day is below 3%?

Fiber Benefits

Fiber basically stays the same as it goes in and leaves your body. There is Soluble Fiber and Insoluble Fiber. Plant Based Foods usually contain both types of fiber. You have to find the right balance and not over doing the amount of fiber or the opposite will happen.

The correct amount would be 25 grams for women and 38 grams for men under 50 – the requirements change as you get older – but I beg to differ! Flaxseed Meal. 2 Tables spoons – 3.8 grams of fiber. Sprinkle on shakes, smoothies, salad, mix in with veganaise, breading veggies.

1.Chia Seed. 1 Tablespoon – 5.5 grams of fiber. Make Chia pudding, add to cakes and cookies as egg replacer.

2. Oatmeal. One cup cooked is 4 grams of fiber.

3. Pearled Barley. One Cup cooked is 6 grams of fiber. Add to soups, stews, salad, roasted vegetables. Some people even make barley tea.

4. Whole Wheat Pasta. One cup cooked is 6 grams. Add some avocado sauce, veggies plus some flax meal and have a full fiber meal.

5. Bran Flakes. One cup raw is 7 grams of fiber. Add to yogurt, smoothies, salads.

6. Pears. One Medium size pear is 5.5 grams of fiber. Make a Dr. Oz Green Smoothie that he talked about on his show. Add Water, Cucumber, a Pear, and some green veggies to have an all day drink to keep blood sugar even and not eat something bad.

7. Avocados. One half an avocado is about 7 grams of fiber depending on the size. Make a Ezekiel Toast with mashed avocado and radish.

8. Blackberries. 7.5 Grams of fiber per cup. Make some tasty jam by mixing with hot water or add to chia pudding.

9. Split Peas. 16 grams per cup of fiber cooked. Make a Popeye soup.

10. Lentils. Over 15 Grams of fiber per cup of cooked lentils. Best – Lentil Burgers, Lentil Meatballs, Lentil soup, Lentils mixed with rice and tomatoes with chips.

11. Black Beans. 15 Grams of Fiber per cup of cooked beans. Perfect for Black bean burgers, or just by themselves.

12. Lima Beans. 13 Grams per cup of cooked beans. Do you have any suggestions for a good recipe?

13. Artichokes. 10 Grams of fiber per medium cooked artichoke. Steam some artichokes, mix in some garlic with veganaise at the end.

14. Peas. 9 Grams of Fiber per cup.

15. Broccoli. 5 Grams of Fiber per cup. Who doesn’t like broccoli? Haha

16. Brussel Sprouts. 4 Grams of fiber in Cooked cup of sprouts. Shred them into salads. Roasting is goof, too.

17. Raspberries. 8 Grams of Fiber per cup. Yummo – even add to a slad or put on yogurt.

18. Apples. 4 – 5 Grams of fiber per average size apple.

19. Bananas. Average size banana 3 grams of fiber.

20. Carrots. 3 – 4 Grams of fiber per cup – plus low in calories.

Extras-

Beets 3 Grams of Fiber per cup.

Chickpeas. 12 – 13 Grams of fiber per cooked chickpeas.

Quinoa. 5 Grams of Fiber per cooked quinoa.

Sweet Potatoes. 4 Grams of fiber for a cooked potato.

Dark Chocolate. 3 Grams of fiber per each ounce.

12 Benefits of Eating Garlic

Healthy Garlic

Garlic has been highly effective in helping people from viruses, to snake bites, infections, and high blood pressure.  Traditional Chinese medicine has been using Garlic for Health over 5,000 years.  Louis Pasteur wrote about the benefits of Garlic in 1858, using for antibacterial infections. Even help in the Wars to prevent gangreneDid you know most of Garlic is grown in California – Gilroy, CaliforniaThe reason Garlic has so many benefits is that when garlic is chewed or crushed when raw a enzyme secretes called allinase, a substance believed to bring so many health benefits.

Garlic has been proven in studies to reduce inflammation aiding people with sinus issues, swollen air passages, plus help with muscles.

Garlic has been effective against viruses, infections, fungi, common cold, diarrhea (but if you eat too much garlic might cause diarrhea), vaginitis, ear infections, and bronchitis.

Studies have shown that garlic will help prevent cancer of the colon and stomach.

Eating garlic will help lower your blood pressure.  So will eating fresh spinach.

Cholesterol and Triglyceride levels can be reduced.

Garlic is friendly with Prostate Health.

Minimum 2 Cloves of raw garlic a day. If you cannot stomach them then add on top of salad, on your sandwich, last minute drizzle over food after cutting up.

There are several more tips about using  garlic and I will update on here soon.

What have been some of your benefits from eating garlic?

Huevos Vegan Breakfast

Vegan Breakfast that is Not the Norm

Vegan Mexican Breakfast
Huevos Vegan Style

This is my favorite Breakfast Item on the menu at Follow Your Heart Restaurant.  Only thing is how often do you go out for breakfast with only serving this until 11 AM.  I make it at home and change it around a little bit.

First off I always have beans made in my Pressure Cooke that I got on Amazon that works exactly as promised.

Since taking the eCornell course on Nutrition I always have tortillas on hand to make chips, Tacos or Huevos No Tanamos dishes.

Huevos Vegan Breakfast
Author: 
Recipe type: Vegan Huevos
Cuisine: Mexican
Prep time: 
Cook time: 
Total time: 

Serves: 2
 

Healthy Vegan Breakfast idea that is Unique.
Ingredients
  • 2 Stalks Green Onions
  • 2 - 3 Cloves Garlic
  • 1 Cup of Beans
  • ¼ Cup Water
  • ½ t. Cumin
  • 6 oz Tofu or Tempeh
  • 4 - 6 Corn Tortillas
  • Coconut Oil - Optional

Instructions
  1. Cook Onions in Non Stick pan for 5 minutes until golden, add garlic for 1 minute.
  2. Add beans, water, cumin, and Tempeh and cook for 5 minutes more.
  3. Warm up tortillas, I use steam in microwave.
  4. Serve on tortillas.
  5. Can top with Cilantro, Tomatoes, Avocado, Salsa, Radishes, Olives.

 

You can also serve this up with some fruit, Vegan Sour Cream and cabbage on the side.

What is your favorite Unique Vegan Breakfast?

Healthoverfifty.com 2018

10 Reasons to Drink More Water

Drinking Water has many Health Benefits!

Water is so good for you!

Your body makeup  is 60% or more of water.  Similar to the oceans of the earth.  Keeping a constant water supply

helps your body organs function by absorption, circulation, digesting your foods, creating saliva, and movement of

nutrients throughout your big body system.

           Fit over Fifty

 

  1. Drinking efficient amounts of water will increase your immune system.

  2. You will become more productive – water on the brain. (Oxygen brings more energy.)

  3. Improves your digestion

  4. Alleviates headache – remember if you are drinking alcohol have a glass of water between.

  5. You will think clearer

  6. Body temperature will stay a healthy level. 98.6

  7. Skin will be clear and have a youthful look.

  8. Helps with weight loss. Feel hungry? Drink a glass of water!

  9. Creates more energy in your muscles. (Helps with muscles cramps.)

  10. Will move waste and have colon – smooth moves…                                                                                                                                                                                                                                                                                                    What do you do to make sure you drink lots of water?

Kitchen Gadgets You Will Use for Years with Thousands of Reviews

Plant Based Cooks with an emphasis on Vegan come up with so many unique ways to make food tasty.
These cooking tools will be with you a long time. Avoid the hype of buying all sorts of wasteful plastic gadgets that will end up in plastic land – meaning taking 20 plus years to break down.

Besides eating a handful of greens 3 to 6 times a day to give my veins that are Over Fifty healthy antioxidants we use theses items in our kitchen almost daily.

Besides having a great pair of scissors in your drawer, sharp knives, cutting board, bowls and hot pads – here are my favorite top three and we will ad more posts about some more.

Kitchen Tools Healthy Cooks

 


Looking for an air fryer? I did some research and this is what I found. This is comparable to a air fryer being that the food comes out crispy. I use this to make pizza, potatoes, and veggies.  Instead of buying an Air Fryer we bought this because the space to put food in the Air Fryer looked really small and had to use more oil.

Great For Making Crispy Pizza

The pan is light, easy to clean (just rinse off with soap or throw in dishwasher) makes crispy pizza, no having to flip or turn over, no grease or oil required, and non stick.

 

This Pan we use every single day – sometimes twice a day.  The pan is PERFECT!  I think it is the perfect gift to give someone because it is so practical! Free of harmful ingredients and will never chip, PFOA-free, triple-reinforced and guaranteed. Wash with warm soapy water when done. Makes perfect pancakes with non stick.  Stays cool on the stove. Can put in the oven up to 500 Degrees.

 

 

This Kitchen Aid Mixer is a staple you will have in your kitchen for a lifetime. This is a very practical Wedding or Bridal Shower Gift. The Kitchen Aid is Mixer is Heavy!  The bowl is great to make Gluten Free and Vegan Pizzas, Brads, Desserts or whatever your heart desires.  Easy to clean.

What are some of your favorite kitchen gadgets?  We have a hand mixer, hand wisk, forks and this mixer is the most efficient and believe it or not the mixer is faster to clean up than a hand mixer.

 

Eating Vegan and Plant Based Foods may take some getting used to but have a few experiments you will be glad that you chose the ffods you did.

More posts of the other kitchen items we use….

Knives

Parchment Paper Replacement

Saran Wrap Replacement ….coming soon.

 

www.HealthOverFifty.com

 

 

 

Vegan Pizza Crust – Gluten Free – Super Easy

We have searched everywhere for a Tasty and Healthy Gluten Free Vegan Pizza Crust.

We have bought Pizza Dough at Trader Joe’s which is Wheat and not Gluten Free, tasty but has wheat.
We purchased Pizza Dough in Frig Section at Whole Foods which is super hard to find – tasty but not
Gluten Free.
We have gone to every Italian Deli andd market and tried the Pizza Dough but still not Gluten Free.

Recipes online have lots of great ideas but not Vegan.

This Recipe is the BEST of all our searching.

Vegan& Gluten Free Pizza Crust Delicious

 

Ingredients

  • 1  Cup Warm Water about 110 F (1 Minute in Microwave)
  • 1 teaspoon Stevia ( or Honey)
  • 1  1/2 teaspoons Instant yeast (1 Package)
  • 1 Teaspoon Baking Powder
  • 1 Tablespoon Gum Gar
  • 1 Tablespoon Olive Oil or Avocado Oil
  • 1/4 Cup Almond Meal

What you need for the Gluten Free Flour Pamela’s Products Baking & Pancake Mix – 4 lb“>

Combine the Warm Water with Yeast and Stevia – whisk together.

Let the yeast mix sit for about 3 – 5 minutes. While this is sitting mix together

in Mixer on slow speed the flour, almond meal, baking soda and Guar gum.

Add the Yeast/Oil Mix and run the Mixer at Medium/Fast Speed approximately 5 minutes.

Oil a spatula and scrape the sides of bowl, making mixture into a ball and cover.

Let rise at least 30 minutes.  I usually make in AM and let rise through the day.

Heat Oven to 425 F

Spray a little Oil Oil on Parchment Paper. Roll out the dough with wet or oiled hands.

When the crust is spread out poke all over with a fork.  Let rise 10 – 15 minutes.

Pre Bake in Oven 15 – 20 minutes.

Add your toppings and bake  5- 10 minutes more.

 

This is the best recipe so far and I invented it myself!

The Pizza is approximately 12” round and is a little thicker than

a thin crust pizza and has a little more substance than a regular

gluten free pizza.

Let me know how yours turn out?

 

 

Pizza Vegan, Healthy, Gluten Free, The Best!

 

 

 

 

 

 

 

 

 

 

 

Lunch Wraps – Tempeh with a Great Taste

Tempeh Wraps

It’s lunch time and you only eat a Plant Based Diet. Tired of the same boring salad to prepare?

I found this idea looking through Dr. Gregor’s How Not To Die CookBook Click here to get the book.
I changed it up some by adding what I had around the kitchen.

I made this with Chili Powder, White Pepper and Coriander mixed with 3 cloves of

chopped garlic.

I put some avocado and Green Salsa on this as the finishing touches. It was so good!

Here is my Version of the Tempeh Vera Cruz Lettuce Wraps.

Makes 2-4 Servings Depending on how hungry you are and if you add more veggies.

 

Plain Tempeh 8 ounces, diced

2 t chili powder

2 t coriander

1/2 t white pepper

3 cloves garlic minced

1 or 2 jalapeno’s cut up

1/2 Tomato chopped

5 or 6 T of nori cut up

1 Avocado

12 butter lettuce leaves – or can use tortilla wraps

Start by steaming the cut up tempeh for 15 minutes.

While tempeh cooking mix the spices in a bowl.

Heat 1/4 Cup of water in large skillet and cook the garlic

for a few minutes to soften. Add the nori, tomatoes,

jalapeno for 5 minutes to soften. Add seasonings and

tempeh cook for approximately 5 minutes and add

a little water if it evaporates.

Spoon on lettuce leaves and add a little avocado on each lettuce leaf

plus salsa. If you wish add some chopped cilantro.

This recipe will contribute to a serving of beans from the

Daily Dozen Requirement App.

Just made this today and the two others I shared it

with were very impressed.

 

 

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