Gluten Free Cooking and dining – A good mindset helps

Green apple and Gluten Free Bread.

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

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….

  1. Maintain a Healthy BMI 18.5 – 24.9 Check it out here
  2. Exercise regularly (minimum 30 minutes of moderate to vigorous activity per day).
  3. Do not smoke – dah…obviously.
  4. Consume less alcohol beverages.
  5. Eat healthy – Follow Dr. Greger’s App – Watch Forks Over Knives, Read The China Study
  6. Try some new cook books.
  7. 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

PLANT BASED FOODS

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

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.

HealthoverFifty.com 2019

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.

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

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