Plant Based Nutrition 50 years old and Older

Plant Based Eating will Keep you Happy and Healthy

Plant Based Nutrition – How Not To Die, The China Study

Keeping a healthy diet and an energized routine is not easy after a certain age – basically most people at any age do not have a clue. Eating right does not mean always having a plate of boring food. There are plenty of plant based foods you can incorporate into your diet that will make your meals delicious and healthful.

Two Doctors who have researched this subject more than almost anyone – Dr. T. Colin Campbell author of THE CHINA STUDY (Has loads of Cooking ideas, too) and Dr. Michael Greger author f HOW NOT TO DIE and coming soon a cook book – which these two amazing people have the information to help you incorporate proper foods to make it possible for daily meal plans and get a routine going so you will feel happy, energetic and keep your vitals in check.

So, What are the elements you should do daily?

Exercise You should be active daily. Sitting all day in the same spot is not good for your metabolism, blood flow overall. Stand up, walk around at least every hour.

Exercise moderately at least 90 minutes every day or vigorously at least 40 minutes a day. Even 40 minutes a day of house cleaning is good.

BEANS AND LEGUMES Beans are a great source of Protein and fiber without all the chemicals, plus a great antioxidant. They have been found thru numerous studies to reduce the risk of cancer and stabilize blood glucose levels, and prevent diabetes. As an example – Chickpeas (delicious as Hummus and Falafel!), Lentils of all colors (My Fav Black), Black Beans, Adzuki Beans, Soy Beans, oh – there are so many options that you can cook them into casseroles, salads, even sandwiches (Of course burritos).

Berries At least one if not more servings of Berries is an optimal fruit choice. Studies regarding blueberries are endless – check them out. There are also Raspberries (Full of Fiber), Strawberries. Goji Berries, – the list goes on — make sure to get the organic ones. Berries have been known to help your brain health, keep your skin younger looking, plus keep you regular.

Other Fruits Bananas, apples, grapes, Oranges, Kiwi, – these are excellent items to add as a snack. Not only adding more fiber, Protein and Potassium and Vitamin C.

Cruciferous Vegetable Include one of these vegetables to you diet daily. This will help with lots – especially your stomach. What kind of vegetables are these? These include Cabbage, Kale, Broccoli, Cauliflower among others.

Greens and Other Veggies Green vegetables are amazing for your health and are also super low on calories, so you’ll have no problem incorporating them to eat every single day. Other veggies such as onions, bell peppers, and carrots, will keep your meals from being bland and help you lower your cholesterol levels, and incorporate vitamins, minerals and fiber. Have a handful of spinach between meals.

Vitamin D and Vitamin B12 Don’t forget adding Vitamins to your diet.

Flaxseeds Flaxseed – such a small little seed with a tremendous amount of nutrition, fiber and vitamins. Make a Flax egg when cooking to substitute for real eggs. Have a Stoppage in your Pipe? – Add flaxseed – forget metamucil – yuck. Take a Tablespoon daily.

Whole Grains Ezekiel Bread is an excellent choice. Have at least 3 servings a day of grains.

Nuts A little serving of nuts daily

Spices Spice up something that is tasty – but needs a lift.

Beverages and Water Drink your 8 glasses of water daily and this is included in your teas, ginger teas, etc.

Have you asked someone what they eat daily? They say they think they eat healthy. Where do you get your protein? How much protein is required? People are so obsessed with protein. Watch The China Study Nutrition Course where they asked people where they get their clues/ideas how to eat health.

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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.

Walking Is The Perfect Low Impact Exercise

HEALTHY WALKING

If you are looking for a way to exercise daily and stick with a simple program – walking is the answer. Even if you have not exercised in awhile – you will not pull a muscle, and can start no matter what shape you are in.

Start by walking around the block for 10 to 15 minutes if you have not walked in awhile. Walking on flat surface with some decent shoes.

If you are in great shape, walk up and down stairs, hills and walk fast. Start small if it has been a long time since you really did get any exercise. If it’s hot out try walking around the mall – besides the great air conditioning there will be security. If you Doctor told you to get moving – this is a great way to start.

Cutting out a couple hundred calories a day and walking a couple miles a day will add up and you could possibly loose a pound a week. Remember 3500 calories equal a pound and basically walking a mile is 100 calories. Cutting out 200 – 300 unneeded calories a day times 7 = 1400 – 2100 calories and walking 2 – 3 miles a day is another 200 to 300 calories or another 1400 to 2100 calories.

If you don’t feel like walking around your neighborhood – find a nice park close by. Or walk on a treadmill at the gym or even so kind to buy yourself a beautiful treadmill.

Walking on a treadmill at home in front of your TV or ipad will make your walking time speed by. Walk in place on your treadmill 10 minutes at a time during commercials or just a few quick jumping jacks will boost your metabolism.

Going outside is great for your mind interacting with nature. Find different parks and mix up your route. Find a park that is by your work and walk at lunch time. Possibly ask others to join you – have a meeting while walking instead of sitting and heaven forbid eating (More Calories). Listen to a audio book online makes walking even more interesting.

Move around is the main goal – get some exercise, move your joints, your heart, and the rest of your body will be so happy. 10 minutes a day is like therapy. Try walking for a couple of weeks and your prospective will change.

What are some of the changes you found after a few weeks of walking?

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?

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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

 

 

 

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