Mulberries a must in your trail mix

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Mulberries are a product of the Morus alba tree. Leaves & stems even contain nutrients
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Red mulberries – the fruit, like grapes, is red or white and grows in bunches called “drupes.”

Add this delicious small fruit to your trail mix. You can buy them easily On line anywhere. This small sweet delicious fruit is not very well know for its nutritional value, since the fresh fruit itself is almost impossible to buy fully ripped. But don’t give up on it’s delicious special sweetness. Keep them in a glass jar on your kitchen counter, and add it to your salad, yogurt, or just enjoy it with your morning coffee.

Benefits are:

Source of Antioxidants

Supports the Immune System

Supports Healthy Blood Sugar

Brain Protection

 

 

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Persimmons “ The fruit of the gods”

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So sweet and delicious these beautiful fruits originally from China are in season from October to February.

More than 100 varieties we are only familiar with two. The fuyu and hachiya persimmons. The fuyu variety the flat and round shape is full of flavor when they are just soft to the touch, but the acorn shape the hachiya needs to be perfectly rip, very soft to touch before it is sweet and flavorful.

Loaded with vitamins, persimmons are good for our heart, immune system, and are an excellent source of powerful antioxidants like carotenoids and flavonoids.

Easiest way to enjoy a hachiya persimmon :

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Cut out the top
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Cut in half  lengthwise 

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

 

Have a Peach

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Peeled peaches, we had to get the skin off for our little eaters.

Loaded with nutrition peaches are great as a snack or an addition to :

1- cottage cheese

2-  salad

3- hot or cold cereal

4- in peanut butter sandwich

5- in yogurt

One large peach, has just 68 calories and no fat. Eating peaches instead of more processed snacks, such as chips, baked goods, cereal bars and cookies, can help you manage your weight. Peaches are naturally sweet, no corn syrup so it can replace some of the added sugars in your diet.

Loaded with antioxidants in the flesh and skin of peaches. One of the major antioxidants in peaches, chlorogenic acid, helps flush out free radicals compounds that your body stores through exposure to pollutants from food and the environment. It also reduces the effects of aging and chronic diseases. This antioxidant may also keep you safe from cancer, provides eye health, and reduces body inflammation.

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A Berry Story

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One way of eating your berries.. Berry season is here and Blackberry cobbler was on the menu

There are more than 30 edible berries that can be cooked baked and enjoyed right off the plant. Which ever is your favorite berry, they all share one thing they are the ultimate anti-aging superfood. Their high levels of antioxidants and phytochemicals keep our brain young, skin glowing, and reduce risk of heart disease, diabetes and cancer.

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13 Foods that keep us healthy as we Get older

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Breakfast,and healthy small meals- Oatmeal with berries dash of cinnamon, and tumric- yogurt, almond,walnuts, raisins and prunes. Green tea.

Blueberries
antioxidants, are linked to lower risk of heart disease, and blueberries have them more than any other fruits. Add blueberries to cold or hot cereals, and salads.

Raspberries
Great source of antioxidants, this little berry can slow down cognitive aging.

Prunes
It is common knowledge that prunes are full of fiber and help our gastrointestinal system, but they also help bone density,
and protect against osteoporosis. Potassium in prunes, help increase bone mineral density and decrease the risk of bone breakdown.

Cauliflower
Helps boost mind health. All cruciferous veggies including broccoli, Brussels sprouts, kale or arugula help with aging with a clear mind.

Tomatoes
Have Antioxidant and lycopene. lycopene helps to protect our skin against damage from UV light. We absorb the lycopene in cooked tomatoes. So add tomato sauce to your pasta.

Yogurt
Great source of calcium, protein, and probiotics. We need all three for healthy bones, strong muscles and healthy gut. Some Greek yogurts have more protein than other yogurts, and taste great in a parfait or as a spread with a favorite jam.

Nuts
Snacking on almonds, pistachios and peanuts may help us live longer. People who regularly eat them have a lower risk of heart disease, cancer and respiratory disease.

Green tea
Rich in antioxidants, drinking green tea can help the skin repair itself from sun damage, pollution, and poor nutrition .

Tumric
potent anti-inflammatory. The cause of painful joints, and arthritis, is inflammation in the cartridge . Add a dash of Tumric to almost anything, not only it adds color to your food it is a also great for you.

Chili peppers
Capsaicin in the peppers helps protect against heart disease. So use it to spice up scrambled eggs chili, taco meat, and salsa.

Whole grain bread
The fiber in grain can help us with depression, cancer and heart disease as we age.

Salmon
Omega-3 fatty acids, we need it to keep our mind sharpe, good for skin, and balance our mood. We can get more calcium my using canned salmon with bones every once in a while.

Eggs
nutrients in the the yolks may help decrease our risk of macular degeneration, and cataracts. And to help our muscles the amino acids found in eggs help rebuild and repair muscle tissue.

 

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Who is tired of Orange Juice ?

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Cranberry, orange, grape, and lemon juice

Orange juice prevents inflammation,  It’s also an excellent source of dietary fiber. This goodness comes from the juice’s high levels of flavonoids. Plant pigments with anti-inflammatory properties. Always drink freshly squeezed orange juice with pulp where the majority of the nutrients lies.

But if you are looking to shake things up, here is a list of other juices that can help us stay healthy.

lemonade

It can help ward off kidney stones. Mix four ounces of lemon juice with two liters of water; drink straight up or sweetened.

Grape Juice

Boosts brain function. A good source of anthocyanins, antioxidants that seem to imporve brain function.

Cranberry juice

Keeps urinary tract healthy, and improves cardiovascular health. Do not drink “cranberry juice cocktail,” this drink is loaded sugar and calories.

Pomegranate juice

Every seed packed with disease fighting antioxidants. Pomegranates also have anti-inflammatory properties and can protect against heart disease.

Prune juice

Not only it contains a natural laxative that can help regulate the digestive system, prune juice is loaded with antioxidants, potassium, and fiber.

Tomatoe Juice

Has lycopene. It reduces risk of prostate and other cancers. Vegetable juices are excellent for our health too, they nourish us with vitamins, and fiber. Always look for 100% Juice.

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