Healthy Food Tips
Plant Based Foods, #Vegan, Foods that don’t walk.
Super Greens Incredible Effects on Your Health and Body
Greens 3 – 6 Times A Day is So Good For You
Is it a Secret that eating lots of greens can have many health benefits? You may not know all the good advantages that greens can do for you – let’s check out all the wonderful benefits….
Chlorophyll – a substance found in all plants.
What does Chlorophyll do? This super green acts as a blood detoxifier, and this helps increase circulation to all your organs by dilating blood vessels… how amazing is that? Health Benefits of Chlorophyll are as follows: It helps with Boosting energy, Cancer Prevention, Heals wounds, Skin and acne care, stimulates the immune system, cleans your blood and intestines, great fro your kidneys, and improves the quality of your blood cells…plus many more.
Greens also help reduce offensive body odor – acting as a natural body deodorant. Wow, this is just two of the great reasons greens are so great for your body.
Keep reading….. What are super greens?
Super green foods come from young cereal grasses like wheat, barley, rye, alfalfa, oats, chlorella, kelp and many others as well.
Consuming greens have a whole lot of nutrients in them; they even have more nutrients than spinach (which is in itself an amazing green should be on your plate), eggs, broccoli, (and another powerhouse) and chicken – in calcium, iron, protein and all of the other categories as well.
The experts say that opting for super greens would be a superb benefit to your fitness.
Did you know that super green foods are the only veggies that can help many animals maintain their weight, strength and great health if consumed alone?
What are the super greens that have the most benefits? The list is probably endless – anything with dark green – Kale, Micro greens, Collard Greens, Spinach, Cabbage, Beet Greens, Watercress, Romain Lettuce, Swiss Chard, Arugula, Endive, Bok Choy, Turnip Greens, Mustard Greens, Turnip Greens, Napa Cabbage, Brussel Sprouts, Broccoli, Cauliflower, Cilantro, Parsley, Asparagus, plus plus….the benefits = lots of nutrients – studies have shown that eating greens will calm your Blood Vessels and lower Blood Pressure, Heart Healthy, clean skin, and more.
The word is out that greens are the way to go – foodasprevention.com/dr-esselstyns-latest-basic-recommendations/ Check out the top experts and what they say – Dr. Caldwell Esselstyn, Dr.Michael Greger, & Dr. Neal Barnard, Dr. T. Colin Campbell, Dr. John McDougall, Dr. Dean Ornish, Dr. Pam Popper, Dr. Michael Klaper, Dr. Joel Fuhrman, Brenda Davis, Dr. Danielle Belardo, Dr. Angie Sadeghi, Dr. Vivian Chen, Dr. Melissa Mondala, Dr. Garth Davis, Dr. Bobby Price, Dr. Andrew Little, Dr. Nitu Bajekal, Dr. Shireen Kassam, Dr. Sondema Tarr, Dr. Anita Patel, Dr. Rene Rodriguea, Dr. Areli Cuevas-Ocampo, Dr. Tori Jaeger, Dr. Arti Thangudu, Dr. Robert Ostfeld, Dr. Richa Mittal, Dr. Purvi Parwani, Dr. Leile D.
Anytime you are hungry – opt for super green say the experts. Did you know that super green foods are the only vegetables that can help many animals maintain their weight, good health and strength even if consume just these foods alone? It really is true.
Super greens will boost your Immune System, so powerful are these antioxidants that they can help you grow and have many other health benefits as well. Can you tell how vital greens are for you? Have you ever watched or Read Dr. Esselstyn’s Books or YouTube videos? He prescribes eating greens six times a day for people with Heart issues – did you know that Heart Disease was the Number 1 cause of Death 40 years ago – since then they have such procedures as Stents, and other opening of your vessels and the number 1 cause of death to this day is still Heart Disease.
For instance, get your eyes checked. My eye sight since eating Super greens 2-3 times a day – 2 cups at each swerving – have reversed my eyesight – making it perfect 20/20. The Dr. was even impressed.
Eat more greens and share this to the people you care about.
What are your favorite greens? Do you have any recipes you would like to share?
6 Ways Apples Keep You Healthy
Six Ways Apples Keep You Healthy
Apples – An Apple A Day Keeps All Doctors Away Has Truth to this Old Saying
There is no easier way to add a does of nutrition to your day than by crunching on a tasty apple. You probably first experienced its delightful flavor as a baby when apple sauce introduced you to real food. And now, whether it’s a Red Delicious, Pink Lady ( My Fav) a Granny Smith, or Crisp Fuji … you think of apples as an old friend. Grown throughout the world, apples are high in fiber, vitamins, minerals, and antioxidants. They are fat free, cholesterol-free, and low in sodium. In short, eating an apple is a smart part of a healthy lifestyle and Healthy Over Fifty!
Regulates You Daily
You will not have to worry about staying regular anymore. Whether your problem is visiting the bathroom too often or not enough, apples can help + Flax Seed.
A British Researcher, Dr. D.P. Burkitt, believes one of the easiest ways to prevent all sorts of illnesses is to avoid constipation. He calls the diseases caused by chronic constipation “Pressure diseases.” Appendicitis, diverticular diseases, hemorrhoids, hiatal hernias, and even varicose veins can all be caused by straining to pass small, hard stools.
Just one apple with its skin contains 4 – 5 grams of fiber – the most important nutrient in keeping your bowels working like a well oiled machine. Keeping yourself regular without relying on harmful laxatives could be as easy as replacing that afternoon snack of potato chips or cookies with a crisp, delicious apple. And think of the calories you will save. The average apple has about 80 calories while a serving of chips weighs in at 150 calories and you will get at least 200+ calories from cookies (Never mind the sugar!).
But that’s not all apples can do. They’re also good for diarrhea, thanks to an ingredient called pectin. This carbohydrate has a congealing effect in your intestines that helps firm things up and return you to normal. Apple sauce is actually the best apple product for diarrhea, since it’s made without the high fiber skin. But watch out for extra sugar. Some brands of apple sauce dump a truckload of sweeteners into an otherwise healthy food, and too much refined sugar can make diarrhea worse.
Keeps Your Body Young
By know you know antioxidants can protect you from many of the diseases that seem to be a part of aging. In fact, so many people are taking supplements for antioxidant protection that it’s become a multibillion-dollar industry. But the evidence is mounting that whole foods can do more than you for pills.
When scientists compared a 1,500-milligram Vitamin C Supplement to one small apple, the results were astounding – the antioxidant values were equal. That means a fresh apple has more than 15 times the antioxidant power of the recommended daily does of Vitamin C. And that’s just for starters. The researchers also found an ordinary apple was able to stop the growth of colon cancer and liver cancer cells in test tubes. Unpeeled apples were especially effective. The question you need to ask yourself is: Why waste money on flavorless supplements when you can get better antioxidant firepower from a sweet, crunchy fruit? Cuts your risk of Heart Disease. Sometimes it’s hard to remember which food is good for which part of your body. The next time you pick an apple, examine it carefully. It is shaped like a heart – and that should help you remember apples are good for your heart.
Magnesium and Potassium in apples are what regulate your blood pressure and keep your heart beating steadily, and it’s the flavonoid quercetin, a naturally occurring antioxidant, that protects your artery walls from damage and keeps your blood flowing smoothly.
In fact, adding flavonoid-rich foods like apples to your diet has been scientifically confirmed to lower your risk of heart disease. There’s proof of this in a study of Japanese women who ate foods high in quercetin. Quercetin is basically a pigment the is in the foods group – called flavonoids – Vegetables, Fruits, Grains, Tea, and Wine (yummo wine has some positive results). Foods that contain quercetin include: Onions, Apples, Grapes, Berries, Broccoli, Citrus Fruits, Cherries, Green Tea, Red wine and Capers.The Japanese women in the study eating the apples were less likely to get coronary heart disease than other women and had lower levels of total and LDL or bad Cholesterol.
Strikes at the Heart of Strokes
Apples are a smart choice for helping avoid strokes. Scientists aren’t sure which ingredient in this multi-talented fruit to credit, but the connection is clear – people who regularly eat apples are less likely to have strokes than people who don’t.
Protects Your Joints
In areas of the world where fruits and vegetables make up a large part of the diet, very few people get arthritis. Compared this to modernized countries where fruits and vegetables have been replaced with fast, processed food and you will find up to 70 percent of the population suffers from some sort of arthritis. Just a coincidence? Not according to nutrition experts. They link this trend in part to boron, a trace mineral many plants, including apples, absorb from the soil.
If you eat like most people, you will get about 1 to 2 milligrams (mg) of boron a day, mostly from non-citrus fruits, leafy vegetables, and nuts. Experts believe; however, you need anywhere from 3 to 10 mg a day to affect your risk of arthritis. To boost your boron intake to this level, you would have to eat more than nine apples a day.
This is probably an unreasonable amount for most people and would not be advised … but don’t despair. Pair an apple with other boron-rich foods like a few tablespoons of peanut butter and a large handful of raisins, and you will not only have a delicious afternoon snack, but you will make your joint saving quota of boron at the same time.
Helps You Breathe Deeply
Your lungs are assaulted every day by cigarette smoke (even other people), air pollution, pollen, stuff in the wind, aerosols, and other air-borne nasties.
On top of that perhaps you suffer from asthma, emphysema, or similar lung conditions. If all you want to do is take a deep breath, then grab an apple.
A five-year study of more than 2,500 men from Wales found those who ate five or more apples per week were able to fill their lungs with more air than men who did not eat apples.
Experts believe you might be getting some special protection from the antioxidant quercetin. Unfortunately, eating apples cannot reverse a lung condition you already have, but you might add a new line of defense against further damage.
Pantry Pointers
Buy apples that are not bruised, firm, and have a good color. Take them out of the plastic bag and store in your frig in the produce bin or in a paper bag. Since the apples will absorb odors, keep them away from strong-smelling foods like garlic and onions.
In Summary
Eat at least one apple a day. Your body and teeth will be sooo happy.
www.HealthOverFifity.com 2022 Susan Alfano © All Rights Reserved.
Gluten Free Cooking and dining – A good mindset helps
Gluten free cooking doesn’t need to be the task a lot of us believe it’s going to be, and all gluten free food does not taste like cardboard. Pleassse.
You’ll be happy to know☺
Make the effort to be familiar with the terrific gluten free dishes that are plentiful on the internet and in the many great cookbooks out there and start to include them one at a time into your cooking collection. You will be impressed at how terrific you feel along with how fantastic the food tastes. Look up Gluten Free Cooking ideas on Pinterest.
If you need a gluten free ‘diet plan’ and have no idea where to begin or what you ought to be cooking you ought to have a look at the numerous gluten free coaching sites and blog sites online that deal with those concerns and you will be surprised what you find. In fact, you will most likely be astonished at the wealth of details that is offered. If you have a wholefoods(WHOLE FOODS) or healthy food store, Vegetable stands.. shop in your location, many of them will stock totally gluten free items for your cooking requirements.
Stores keep adding over time more and more items, loose whole foods or pre-packaged foods that are designated for gluten free cooking. We are even discovering cookie, flour, pancake, and cake blends that are now gluten free in order to delight in some of the finer things in life, for those who would have been totally denied just a couple of years ago. Now you just don’t have to miss out!
Modifications are being made and resources are being shared through the Web that assist not just us adults that need unique gluten free cooking and diet plans but likewise support for the mums and dads of kids who need to have totally gluten free diet plans. That is why it is so important to look out for the numerous resources and dishes that are readily available for gluten free cooking.
All the time there are more and more items, loose whole foods or pre-packaged foods that are designated for gluten free cooking. We are even discovering cookie and cake blends that are now gluten free in order to delight in some of the finer things in life, for those who would have been totally denied just a couple of years ago. Now you just don’t have to miss out!
Modifications are being made and resources are being shared through the Web that assist not just us adults that need unique gluten free cooking and diet plans but likewise support for the mums and dads of kids who need to have totally gluten free diet plans. That is why it is so important to look out for the numerous resources and dishes that are readily available for gluten free cooking.
While living gluten free does have many constraints, and is frequently made rather more difficult by eating out, it doesn’t have to become a total headache. Try Corn Tortillas, Lettuce wraps, and Ezekiel Bread, English Muffins by Ezekiel, Pita Breads by Ezekiel are all Gluten Free.
While on the one hand it is slightly annoying to not have the alternative of eating in every restaurant and it’s also pretty difficult at times to keep coming up with new things to cook, to avoid the same old thing, for means of staying safe, there still is a way to help you feel better and cope better.
Mindset – Yes, I said it. like everything the way we approach things will surely make a difference, to how we cope but also how we experience things as a whole.
You may even discover that you value the meals you have sometimes struggled to prepare, even more, because when you truly get a hang of it there is such a fantastic sense of achievement.
Try to see it as an adventure and take time to really research establishments and try different places, find new bloggers, recipes, and shops. Get cooking and baking together and get the family involved or if you live alone, just get cooking and invite people round to share your delights. You will soon discover a whole new world of food and rather than focus on what you can’t have, focus on what amazing things you are making and how much healthier you are going to feel.
Coconut Oil Pulling 101
Coconut Oil Pulling has become a New Health Trend – using oil’s purest form for your oral health. Using oil for pulling toxic substances than can cause tartar build-up, yellowing teeth, stains, tooth decay, harmful bacteria, cavities, odor and more. Gum disease is more prevalent than most realize. Dental health is so poor that by the time you turn 65 one out of every three will have lost all their teeth.
Are there Risks in Oil Pulling?
Oil Pulling is not a cure all — you still have to Brush you teeth at least twice a day, floss your teeth, eat healthy and visit your dentist for check ups. Since Coconut is a natural oil for pulling out stuff — there is very little harm. Just make sure to spit it out afterwards. Focus on swirling the oil – the longer the better.
What Are The Benefits of Oil Pulling?
If you are thinking if this is even worth it or will benefit your teeth let me share the benefits of Oil Pulling:
Reduce Inflammation of Gums
Bleeding of Gums and swelling will go down
Mouth will feel cleaner
Lowers tartar and plaque build-up
Breath will be cleaner
Dental appointments could possibly be less evasive
Whiter Teeth
Oral Health Improved Overall
MORE BENEFITS OF PROLONGED OIL PULLING:
Reduced signs of Acne, Eczema, rashes,
Reduction of Arthritis
Reduced Gingivitis
Reduced headaches, PMS, Insomnia
Less Pain
Whiter Teeth
Improved Sinuses
Improved Lymphatic System
OIL PULLING TIPS
Only use Raw, organic, natural coconut oil as this will help to fight bacteria and is healthier for you then using other types of oil. Swirl a teaspoon or smaller of coconut oil -swish around trying to get it all around between each tooth. My dentist says to do this every day. Start with swirling about 5 minutes and work up to 20 minutes. Spit out into trash and do not put sown your toilet or sink. By the way – while oil pulling – do small tasks such as take out the dogs, clean up, small exercises while swishing oil around. Best results first thing in the morning on an empty stomach.
What benefits have you seen since you have been oil pulling?
www.HealthOverFifty.com Suz ©2021www.Healthoverfifty.com
Quarantine Must Haves
6 Things You Should Do to Live Longer
According to a New Harvard Study
The US compared to other countries has a shorter life expectancy – could be because of poor lifestyle.
In a nutshell – Eat healthy (What is your idea of eating healthy?), Keep a healthy weight, drink alcohol in moderation, and no smoking/vaping.
A new study has researched lifestyles and found that following a healthy lifestyle will improve your life expectancy and reduce chronic diseases.
30 plus years US has been increasing diseases such as heart disease, cancer, diabetes and more….
- Maintain a Healthy BMI 18.5 – 24.9 Check it out here
- Exercise regularly (minimum 30 minutes of moderate to vigorous activity per day).
- Do not smoke – dah…obviously.
- Consume less alcohol beverages.
- Eat healthy – Follow Dr. Greger’s App – Watch Forks Over Knives, Read The China Study
- Try some new cook books.
- Need ideas for Plant Based Foods – Pinterest has tons!
Women that followed these tips had average of 35 years more of life disease free compared to those with diabetes, cancer and heart diseases. Men lived five years long. These studies were done by The Harvard T.H.Chan School of Public Health.
WHOLE FOODS DIET AT A GLANCE
EATING A WHOLE FOODS DIET WILL PROVIDE YOU WITH ENOUGH PROTEIN ~ PROTECTING YOU GETTING TO MUCH
Foods to Eat As Much as you want ~
Vegetables
Fruits
Intact Whole Grains
Whole Grain Pasta
Beans, Legumes
Starch Veggies
Foods to Eat in Moderation = Sometimes
Whole grain breads
Tortillas
Crackers
Dry Cereal
Tofu
Tempeh
Soy
Nuts
Seeds
Avocados
Olives
Dried Fruits
Foods to Avoid = NO!
Refined Flours
Sugar
Oils
Baked Goods
Sweets
Junk Food
Soda
Lunch meats
Bacon
Sausage
Hot Dogs
Salami
“What you include in your diet is as important as what you exclude.” – Dean Ornish, MD
Top 5 Nutrients for Brain Health
How to Get Healthy Nutrients You Need Now
Vitamins, minerals, probiotics, essential fats – so many nutrients needed for your overall health.
Do you know the most important nutrients for your brain?
There are certain nutrients that improve and reduce the risk of dementia, development with a growing infant, mood improvement, and reduce risk of memory loss.
We will discuss the brain boosting benefits of probiotics, magnesium, B vitamins, vitamin D, and Omega-3s.
OMEGA-3S
Arguably Omega – 3s is the most important nutrient for a healthy brain. Omega-3s is a essential fat.
Your brain is basically 60% fat if you take away the water weight. 25% of the fat is Omega-3s; particularly the omega-3 called “DHA” (docosahexaenoic acid).
Omega-3s have many different functions in the brain – such as — they help nerve cells insulate their electrical signals, stabilize membranes, and reduce inflammation.
When you are pregnant it is essential to get enough Omega-3s to help with the baby’s intelligence and reduce the risk of behavioural problems. This obviously is critical for baby’s brain development!
Having higher blood levels of Omega-3s people tend to be depressed. Several studies have shown that people with mood swings, anxiety and depression start taking Omega-3 supplements and some of their symptons improve.
Studies have shown – in terms of age-related decline that people with higher Omega-3 intakes have a lower risk of Alzheimer’s.
So – We get it – they are great for the Brain – how do I get enough omega-3s?
You can get enough of the recommended amount of omega-3s including DHA, by eating two servings of fatty fish each week.
SO that’s simple – eat a wild salmon one time and wild shrimp the next. Scallop tacos and possibly a Cod Salad another two servings for the week.
I know they now have Vegan (Non-Fish) oil supplements, too.
Fish oil supplements recommend 500 – 1000 mg per day – this should be good on a daily basis.
VITAMIN D
Another Vitally important brain nutrient is Vitamin D.
Vitamin D is both a neurotrophic (helps nerve cells grow) and neuroprotective (protects nerve cells). There are Vitamin D receptors in areas of the brain involved with depression.
Prenatal vitamin D is suppose to have an important role in brain development, psychological function, cognitive function (ability to think). Children born of mothers who have low blood levels of vitamin D – studies have shown they have a higher level of schizophrenia later in life. This needs to be shared!
Low levels of Vitamin D in adults have been linked with multiple sclerosis, cognitive impairment, depression and Parkinson’s Disease.
So, how can you get enough vitamin D?
Obviously we all know that you can get sun exposure and have your skin make vitamin D. Then you need to be careful of not getting too much sun, type of clothes you have on, clouds, etc. Next is concern for skin cancer.
Supplementing your vitamin D might be the way to go.
You can get Vitamin D in a few foods such as liver, eggs, fatty fish. Being a Vegan – best source is mushrooms and/or a supplement.
It would be a good idea to include Vitamin D in your blood tests.
A safe recommendation taking a vitamin D supplement would be to read the label. Never take more than 10,000IU/day. If your Doctor tells you to take a different amount – always follow them.
B VITAMINS
B Vitamins are important for brain health and there are several essential Vitamin B’s – B1, B2, B3, B5, B6, B7, B9, B12. It is a fact that Vitamin B deficiency is a leading cause of neurological impairment and disability throughout the world!
B Vitamins are important for your brain health because each one is actively transported across the blood brain-barrier. Your body has to spend energy to pull B Vitamins into the brain. Many of these vitamins are found in much higher concentrations than in the blood.
B Vitamins work together and with enzymes. These means they have roles in your brain health. Included in these are antioxidants, helping the nerve cells, maintain their structure and function, help the brain produce energy (your brain needs lots of energy). B vitamins are also necessary for production of essential neurochemicals as well.
Having chronic low levels of vitamin B is associated with depression, ALS (amyotropic lateral sclerosis), some psychiatric conditions, as well as neurodegenerative diseases such as Alzheimer’s and Parkinson’s.
Low levels of B12 in particular are associated with symptons of mental disorders, smaller brain size, and poor memory.
Some of the benefits of vitamin B on brain health seem to work with Omega-3s – so make sure you get enough of both.
We can get Vitamin B from plants, except for vitamin B12. Vegetables, fruits, leafy greens are great sources of Vitamin B. By eating animal products – those that ate plants – you will be getting some B vitamins. SOme foods even have Vitamin B added to them – see the labels.
Basically Vitamin B12 is found in algae, meat, fish and eggs.
You can purchase vitamin B supplements as individual or as a B complex. Some of the B complex may not contain Vitamin B12 – so read your labels. If you avoid animal products you may need to take a Vitamin B12 supplement.
MAGNESIUM
What do we need magnesium for? This essential mineral is used by our bodies for over 600 functions. Energy production, nerve function and blood presssure are some of these important functions.
When you body has a magnesium deficiency there have been associations with stroke, Alzheimer’s, depression, headaches, migraines and brain diseases.
Magnesium helps neurons control the flow of calcium into and out of the cells. If there is not enough magnesium – can cause nerve cell damage.
Having an efficient amount of magnesium has been shown to improve moods, can help with migraines and reduce other symptons.
Foods highest in magnesium are potatoes, legumes, nuts and spinach.
Magnesium supplements are available in many formats – best to take the ones without oxide because they are easily absorbed and cause less digestive disturbances. Magnesium comes as magnesium citrate, magnesium oxide, magnesium chloride, and magnesium sulfate.
PROBIOTICS
There has been new research about gut-brain connection, and this has great potential to help us all use food and supplements for optimal brain health. You do eat your cruciferous vegetable everyday?
There are friendly health-promoting microbes living in your gut. On the other hand, probiotics are similar microbes that you can eat and supplement with. These are what turn milk into yogurt, and cabbage into sauerkraut. They are great for your brain and gut as well.
Studies have shown that after a couple of weeks of feeding your body probiotic foods or supplements, healthy people’s sad moods reduce and negative thoughts disappear. More studies have shown that depression, stress, anxiety were improved after consuming probiotics. A recent study also showed that people diagnosed with depression took probiotic supplements and their symptoms improved as well.
Some studies have shown a reduction symptons of multiple sclerosis has been helped with probiotics.
SUMMARY
In summary overall there are several key nutrients for having optimal brain health. They are Omega-3s, vitamin D, B-vitamins, magnesium, and probiotics.
There are wide ranch brain benefits – such as helping a developing baby’s brain, improving moods, symptons of depression, MS, to reducing dimentia like Parkinson’s and Alzheimer’s.
Much of these work together – important to keep a daily consistent balance.
Best to get a variety of nutrient-dense, minimally-processed foods to meet your daily needs and sometimes supplements will help.
For more information and resources:
https://www.ncbi.nlm.nih.gov/pubmed/26706022
http://physrev.physiology.org/content/95/1/1.full
https://www.ncbi.nlm.nih.gov/pubmed/19271419
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4019002/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3046737/
http://physrev.physiology.org/content/95/1/1.full
https://www.ncbi.nlm.nih.gov/pubmed/16542786
https://www.ncbi.nlm.nih.gov/pubmed/12656203
http://www.jabfm.org/content/28/2/249.long
What are you putting into your body?
What are you feeding your brain?
How much time do you plan to take time to care for your body? You have to live in it!
Are you part of the 1% that writes your goals and what you consume is part of this?
www.healthoverfifty.com 2019 All Rights Reserved
Plant Based Nutrition 50 years old and Older
Plant Based Eating will Keep you Happy and Healthy
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.
HealthoverFifty.com 2019