Tag Archives: healthy eating

YOUR FUTURE HEALTH

Posted on by

BE HEALTHY IN 20 YEARS

Invest in your health today and increase your chances of remaining vigorous in the future. Here are some tips to making sure that happens.

  • Keep your muscles strong. If you’re sedentary, you can lose 8 percent of your muscle mass between ages 40 and 50. Muscle loss means less physical strength. How will you fare in 20 years with less strength than you have today?
  • Be aware of your posture. Hunching over your computer can tighten your chest muscles and weaken those in your upper back. This imbalance can lead to back and neck pain. Stretch and strengthen your muscles.
  • Eat fish twice a week. Most brains shrink with age, more so after age 60, but eating fish can slow that progress. Studies have shown that people who eat baked or broiled fish at least once a week show less brain volume shrinkage in key areas related to dementia compared to those who consumed less fish. The Omega-3 fatty acids in fish have been linked in research to better brain health because they reduce inflammation.
  • Cut calories. Overeating may be harmful to our brains. Consuming more than 2,140 calories a day doubles the risk of developing mild cognitive impairment over the course of 12 months. “Eat less to prevent memory loss,” says Yonas E. Geda, MD.

 

Healthy Diet Key to Glowing Skin

Posted on by

 HEALTHY DIET KEY TO GLOWING SKIN AND ACNE-FREE COMPLEXION

According to Dr. William Danby, a New Hampshire dermatologist, and other experts who study the biochemical processes of digestion, when you overindulge on foods like pizza or movie theatre popcorn, bloating and pimples can be a direct result. Their recommendations for glowing skin are:  

Avoid milk. Milk increases cell proliferation and sebum production, causing plugged pores that can lead to acne. Instead use almond, rice, coconut, hemp or soy milk.

Avoid refined carbs. Refined carbs increase insulin secretion which can promote acne by increasing oil gland secretion. Instead eat lean protein and salads.

Eat fruits, vegetables, nuts and lean protein. When you eat like a native, you ingest low levels of free-radicals and high concentration of antioxidants.

Take a daily probiotic. Probiotics like Lactobacillus acidophilus replenish healthy bacteria in the gut.

Eat 6 ounces of fish a week. Omega-3 fatty acids DHA and EPA help to inhibit pro-inflammatory compounds that kick start acne.

Health report by Joan Chen
Marie Claire, April 2013

TAKE YEARS OFF YOUR FACE

Posted on by

TAKE YEARS OFF YOUR FACE
by
DE-STRESSING YOUR SKIN
Dr. Amy Wechsler says that it’s not your age that’s causing half of those lines and wrinkles. It’s your life.

In her book, The Mind-Beauty Connection, Dr. Wechsler explains that by age thirty, we’re showing the first sings of normal aging— broken capillaries, sagging and crow’s feet. But our biggest skin and health challenge is stress aging, caused by the frantic speed of our modern life.

The good news is that stress aging is reversible and worth the time it takes to turn back the aging effects of tension and anxiety. Here are her 7 habits for healthy and youthful looking skin.

  • Practice deep breathing. Oxygen is the most vital nutrient for the body and your cells need a constant supply to stay alive and work efficiently.
  • Exercise.  Follow a comprehensive exercise program that includes cardio, weight lifting and stretching. You will increase levels of endorphins, improve mood and aid circulation.
  • Focus on the positive.  Negative, irritating thoughts fuel stress hormones like cortisol and adrenaline.
  • Sleep soundly. Every system in the body, including your inner rejuvenation capabilities, is affected by the quality and amount of sleep you get.
  • Meditate. Calm yourself down and thicken your cortex to improve cognitive abilities.
  • Cuddle or have sex. During sex, beta-endorphins, age-defying and beauty-promoting hormones that spill out of the brain reduce stress and nourish the  skin.
  • Feeds as skin medicine. Eat Vitamin C-rich foods. Eat fruits, vegetables, nuts, seeds, lean protein and whole grains. Drink tea.

If you’re interested in purchasing The Mind-Beauty Connection for more in-depth reading, check the Personal Growth section in my web site’s Recommend Reading.

 

Quick & Delicious Veggie Soup

Posted on by

INGREDIENTS

1 tablespoon olive oil
1/2 large onion, diced
2 medium carrots, diced
2 stalks celery, diced
1 medium zucchini, diced
6 cloves garlic, chopped
2 tablespoons fresh thyme leaves,chopped*
4 teaspoons fresh sage, chopped*
32 ozs. canned vegetable broth
1 – 14 oz. can diced tomatoes
3 cups baby spinach, chopped
Freshly grated Parmesan cheese
1 – 15 oz. low-sodium canellini beans
drained and rinsed
salt, cayenne

PREPARATION

Mash half of the beans and set aside.
Heat the oil over low-medium heat and add first 5 ingredients. Cook, stirring frequently until medium soft, about 10 minutes.
Add the the broth and the tomatoes with its juice and keep simmering for another 10 minutes. Add the mashed and whole beans and the spinach leaves. Cook another 5 minutes. Add thyme and sage, salt and cayenne. Taste for seasoning.
Serve topped with Parmesan.

COMMENT. * Please note that I use lots of herbs and spices in my recipes because I like bold flavors. You might want to start by using half what I call for. This soup is delicious as is or blenderized. Using an immersion blender to break up the vegetables changes the consistency of the soup. It becomes creamy. Either way it’s delicious!

FARRO AND CORN SALAD

Posted on by

INGREDIENTS

1 cup farro
2 tablespoons olive oil
corn kernels cut from 2 ears of corn
1 cup cherry tomatoes, halved
2 scallions, chopped
2 handfulls fresh arugula, chopped
2 teaspoons grated lemon zest
juice 1 lemon
salt,cayenne

PREPARATION

Cook the farro according to package instructions. Farro cooks in about 20 minutes. If any liquid remains, drain it. Toss with 1 tablespoon of olive oil.
Heat remaining tablespoon of olive oil, medium-low heat. Add the corn, scallions and cherry tomatoes. Cook for 5 minutes. Season with salt and cayenne.
Stir the corn, tomatoes and scallions into the farro and toss. Add the lemon juice, lemon zest and arugula. Toss and season.

COMMENT. Farro is an ancient grain, popular in Italian dishes. It has a nutty, chewy texture. It is low in gluten, easily digested. Farro is rich in fiber, magniseum and Vitamins A, B, C and E. Farro is a new addition to my diet. Try it, you will love it!

Making diatery changes? Here are my recommendations

Posted on by

Diatery changes can be overwhelming,, but there’s a way to make it simple. This is how I did it many years ago, and it worked, because I never reverted to my old unhealthy ways ever again.
Back then I ate anything I wanted without considering the consequences to my health or waist. Then I learned about the dangers of certain foods due to their high fat content and decided I would start by eliminating the worst offenders first. So I cut out butter, cream, cheese and meat. And started drinking lots of water.
I immediately felt so much better! My constipation disappeared and energy increased.I felt 20 pounds lighter!
Once I found that I could live without those fat-laden foods I focused on the “White” offenders, white bread, white rice, white potatoes and white pasta.
I’m sure there were times when I cheated a bit but in time I lost my taste for foods that tasted greasy and also for those devoid of nutritional value.
By breaking up my changes in stages, it almost felt easy. And because I was feeling so much better, that in itsself was a great motivator. Never mind that I began to like what I saw in the mirror!
I never counted calories or felt the need to weigh myself. I never even kept a diary. Feeling better, learning to care and appreciate my body and tasting new foods became a way of life.
During this month of January I will keep sending motivational tidbits, so stay tuned. And remember, make 2013 the last time you will have to struggle with your weight. Free yourself from the burden of extra weight and sluggishness.

Thinking of you,
Emelina, January 2, 2013

Scrumptious Avacado Soup Recipe

Posted on by

This is the most delicious,most  nutritious and quickest soup recipe I have ever made. You will not believe that it does not contain butter and cream. With the holidays coming, if you are looking for a healthy alternative to rich and fattening soups, try this one. You will want to have it everyday.

Ingredients
1 cup loose fresh parsley
½ small avocado (reserve 1 sliver)
1 ripe tomato, quatered
¼ cucumber, sliced
salt,
cayenne

Preparation
Place parsley, tomato, cucumber and avocado in the container. Top with a pinch of salt and cayenne. Press down to blend. Serve topped with reserved avocado.

Comment
To make this soup I used a Nutri-Blast (found in the Food Prep section in my Recommended Products line at fitfabat70.com).  If you have never used one, I highly recommend that you get one. For anyone interested in high-quality nutrition from fresh produce, this item is a must. It has changed my life. It takes me 5 minutes to make a breakfast drink with fresh spinach, apples, bananas, nuts and seeds. I immediately feel energized after drinking it. And extremely healthy!

I have been reading about the health benefits of raw foods for years. Now with the Nutri-Blast, it’s definitely a blast! I usually have a breakfast drink of fruit and nuts  and a late afternoon vegetable soup like avacado or gazapcho.

Researchers calling for the government to regulate sugar like a drug

Posted on by

According to a 2012 article in the journal Nature, researchers point to studies that show that sugar (whether natural sucrose or high-fructose corn syrup) is a toxic substance that should be regulated like alcohol and tobacco.  Sugar not only makes us fat, messes with our liver and metabolism, and impairs brain function, it also can lead to diabetes, heart disease and cancer.
The impact of sugar over our bodies can be seen when substance-abuse researchers performed brain scans on subjects eating sugar. The brain lights up in the same regions as it would in an alcoholic drinking booze.
Sugar is sugar, so natural or artificial, it’s all the same. Instead of a cupcake, eat oatmeal with fruint with a dash of cinnamon.
Fernanco Lopez-Pinilla, Ph.D., author of the UCLA study also points out that sugar forms free-radicals in the brain’s membrane and impairs nerve cells’ ability to communicate. This could have repercussions in the workplace, how well you process ideas, remember instructions and handle your moods.
So how much sugar is too much? Anything over 10 teaspoons (40 grams) of added sugar. Here’s a measure to go by: a 16-ounze Starbucks vanilla latte and Einstein Bros. bagel contain enough sugar for your day’s allotment.
And, if you’re also worried about premature aging, beware the cross-linking caused when sugar causes amino acids to form cross-links that prevent your skin cells from repairing themselves. Dermatologist William Danby, of Darmouth Medical School in New Hampshire, says that sugar intake needs to be kept as low as possible.   Insead of sugar packets, use cinnamon, cloves, oregano, ginger and garlic.

Joanne Chen for Marie Claire, July 2012

 

 

Do you know which is the most nutritious vegetable?

Posted on by

I’d have guessed brussels sprouts or some type of green, but no, the most nutritious vegetable—accroding to the Center for Science in the Public Interest—is the sweet potato. The sweet potato contains Vitamin A (eyes), C (immunity enhancer) and potassium (aids muscle development). Sweet potatoes also contain some 10 other vitamins and minerals necessary for optimum health.
And that’s not all, sweet potatoes are slow burning sugars that give you energy without making you fat.

Dr. Bob at Men’s Journal October 2010

 

 

 

 

Tame cravings for sugar with 15-minute walk. It works!

Posted on by

According to a new university study (Exeter, UK), if you take a brisk 15-minute walk before settling down to doing assigned work, you will eat half as much chocolate as you would have, had you skipped the walk.