Category: Health

Family, Food, Health, Holidays, Snacks

How does Fasting work?

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We hear from friends and coworkers that fasting is their choice of regulating their weight during this time of the year.

Does it really work or is it healthy it all depends on how fasting is done!!

When we consume Carbs, sugar and refined grains, they quickly break down into sugar, which our cells use for energy. If we are not active we store it in our fat cells as fat. But sugar can only enter our cells with insulin, a hormone made in the pancreas. Insulin brings sugar into the fat cells and keeps it there. If we don’t eat between meals our insulin level goes down and fat cells release sugar stored so we can move around and be active.

When we fast our insulin levels go down far enough and for long enough that we burn off our fat.

Studies show when we stop eating during the day is a key on losing weight. Eating between 7am to 3 pm, or 10am to 6 pm, and avoiding any snacking between meals is the smart way to regulate our weight .

 

 

 

 

Food, Health

To replace Romaine lettuce

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With all the entertainment this time of the year, food recalls are the last thing we like to worry about, but to replace Romaine lettuce with a healthy green is easy.

Here is a list of 8 greens to replace Romaine lettuce.

Kale, Spinach, Swiss chard, Watercress, Red or Green leaf lettuce, Butter lettuce, Arugula (rocket), Iceburg lettuce, are all high in nutrients and great flavor.

Kale
Spinach
Swiss chard
Watercress
Butter lettuce
Green & red Leaf lettuce
Arugula
Iceburg lettuce
Family, Health

Is your favorite apple on the list?

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We all should have at least one favorite apple to bit into, since just in United States there are 2,500 varieties of apples and 7,500 varieties are grown throughout the world. 

Apples may well be one of the most healthy foods for us to include in our daily diet.

Apples are extremely rich in important antioxidants, flavanoids, and dietary fiber.

And as far as that list, the best apples to eat are:

Red delicious, Liberty, Honey crisp, Braeburn, Granny Smiths which have the most beneficial effect on good gut bacteria.

And what about apple juice? It is a good source of vitamin C, and it’s actually healthy in moderation. But the whole apple is better, with far more fiber and nutrients that are in the flesh and skin and more power to fill us up.

 

Family, Food, Health, Home, Snacks

Preparing meals with no electricity

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Fresh & canned food for meals and snacking

We will need our nutritious Meals to stay active and happy when bad weather leaves us in the dark and no access to stores or restaurants.

Dry fruits paired with varieties of nuts, and nut butters with chutneys or jams and nutritious whole grain crackers can provide us with protein and good variety of tastes.

Also canned tuna, chicken, salmon, can be paired with lettuce, apples, grapes for a fresh and delicious salads. Don’t forget the manual can opener. If you don’t like missing your vegetables add cans of grilled eggplant, peppers and zucchini to your pantry. Shelf stable milk, breakfast cereals, are also great for snacking.

Lets not forget candles and matches .

 

 

 

 

 

Fall, Family, Food, Health, Uncategorized

Eating seasonal fruits, & vegetables is good for us

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Red apples

Seasonal eating is so much healthier for us. Not only we notice craving for seasonal fruits and vegetables, but we tend to use them more as ingredients for our meals.

Potatoes, parsnips, sweet potatoes,  carrots, broccoli, brussels sprouts, zucchini, onions, bell peppers, cabbage, winter squash, sweet chard, turnips, mushrooms just a small list of vegetables soon in season, and full of flavor if purchased from local vendors.

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Visit your local farmer’s markets for the freshes seasonal vegetables

To feed our family we hear less complaines if vegetables are roasted.

We follow these steps:

1- cut the veggies

2- preheat the oven 425°

3- olive oil

4- salt & pepper

5- don’t crowd them

to get evetything crisp and kid friendly roast these veggies together:

zucchini, summer squash, bell peppers, 10 to 20 minutes

asparagus, green beans, 10 to 20 minutes

broccoli, cauliflower, Brussels sprouts, 15 to 25 minutes

beets, potatoes, carrots together for , 30 to 45 minutes.

butternut squash, acorn squash, 20 to 60 minutes.

Now just hoping for, cooler more fallish weather 🍁

 

 

Family, garden, Health, Home

8 Scents that energize, and make us happy

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Jasmine Sambac 

Scents are directly correlated with past experiences.  The smell of cookies baking, or the scent of fresh cut grass lead us to a quick trip back in time.

Some scents can do amazing things for our mind and body. They can be stress relievers, help with a bad headache, and get us to slow down and relax.

Be good to yourself, make a list of these wonderful scents and use them on daily bases to make your surroundings pleasant, and healthy.

Lavender = relaxing

For relaxation, lavender can help calm the mind and body and even help with insomnia.

Cinnamon = brain power

Peppermint = concentration 

Cinnamon, this sweet-smelling spice can boost your brain power, and attention span. And peppermint scent can invigorate your mind.

Pine = stress reliever

Jasmine = mood perk 

Pine scent can help with depression and stress.  No wonder we love our Christmas tree. Jasmine scent can create a sense of alertness, and elevate our mood.

Fresh cut grass = joyful ness

chemical released by a newly-mowed lawn can make us feel joyful and less stressed .

Citrus = boost energy & awarness

not just a super fruit because it is a great source of vitamin C, but a sniff of lemon or an orange can wake up your brain cells.

Apples = headache reliever 

the smell of the crisp fruit may actually help ease a migraine, and help with feelings of anxiety.

 

 

 

Family, Food, Health, Snacks

Eating Cottage Cheese is good for us

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For breakfast we added peanut butter, blueberries, and slices of banana to cottage cheese topped with fig jam.

Cottage cheese is an excellent source of protein, packed with many nutrients like B vitamins, calcium, phosphorus and selenium.

Selenium has been shown to increase antioxidant protection in the blood.

Because of its high protein content cottage cheese is popular among athletes and people who exercise.

It is packed with casein protein. Casein is a slowly absorbed protein that promotes muscle gain and helps prevent muscle breakdown.

We love cottage cheese for breakfast, or a cool snack after a work out.

Use cottage cheese in

Lasagna

Scrambled eggs

Baked goods

Smoothies

Toast

Mayo substitute

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Topped with orange rind

 

Family, Food, Health, Home, Snacks

Figs for snack and sweet dessert

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Figs as topping for ice cream

Fig, fruit of the ficus tree one of the world’s oldest trees,which is part of the mulberry family is sweet, delicious and good source of vitamins.

Rich in minerals including potassium, calcium, magnesium, iron and copper and are a good source of antioxidants and vitamins A, E and K.

Dried or fresh figs have the same benefits, because of fig’s delicate nature it is often dried.

We love to serve dried or fresh figs with cheese and fruits, and with some added sugar turn them into a delicious jam. Use it for toppings, or for a afternoon snack with butter or cream cheese.

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Figs, leaves are also perfect to line the snack trays
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Figs
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Our tree had a few ripe figs, perfect for tomorows’s breakfast. Add 1 Cup of water 3 TBL sp of sugar. Boil until thick syrup is made.

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Family, Food, Health, Home, Snacks

Watermelon lowest in calories and sugar

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Scoops of watermelon, chunks of feta cheese, mint leaves, and pita bread

watermelon is one of the lowest in calories even lower than berries. May lower the risk of heart attacks and strokes by reducing blood pressure and cholesterol levels

Watermelon may help lower inflammation and oxidative damage, since it’s rich in the anti-inflammatory antioxidants lycopene and vitamin C. It is a delicious fruit to quench your thirst (it is 92% water).

Beside eating it right from the melon’s god given bowl, we can also prepare salad and side dishes.

1- Few drops of balsamic vinegar for a refreshing side dish.

2- Or mixed with feta cheese, red onions, arugula or cucumbers, olive oil, zest of lime, and mint leaves for a refreshing salad.

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Our young eaters call this “watermelon soft tacos” 

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