Mediterranean diet

The Mediterranean diet provides many positive effects on our health and it greatly affects our outlook on daily life. It boasts many vitamins and minerals from the fruits and vegetables and shuns the regular diet of red meats and junk foods that can bring health problems. People of all ages can eat the Mediterranean diet.


Building your body from a healthy diet provides you the nutrition to combat stress and help control stress attacks. With your brain fully functional and with a fit body, you are better prepared to take whatever challenges come your way.

The Mediterranean diet is easy on the budget because it is made up of the basic foods found in most supermarkets. They are easy to prepare and the food is delicious.

Start your day with a small protein like eggs or yogurt, breads and fruits.

Have an expresso, a glass of 100% juice, herbal tea and lots of water during your day.

Have a lunch of grilled fish with salad on the side sprinkled with extra virgin olive oil.

Eat small portions of lean meat in your dinner but with large serving of sautéed legumes and vegetables.

In everything give thanks,

Eat your veggies

Broccoli, cauliflower, cabbage and brussels sprouts are all edible flowers that cleanse the liver and reduce cancer of the colon, prostate, ovaries, lung and bladder.

Combining broccoli with tomatoes is especially potent for protecting against prostate cancer.

In everything give thanks!

Fruit salad

Strawberries
1 can pineapple
3 kiwi fruit
blueberries

Mix all together including pineapple juice and set in the refrigerator for 30 min.

Add a dab of whip cream, ice cream or yogurt.

In everything give thanks,

Apple cider vinegar...

Apple cider vinegar is a great natural remedy that’s been in use in folk medicine for hundreds of years. It has been prescribed by both Western and in Chinese doctors. Hippocrates treated patients with apple cider vinegar over 400 years ago, and the Bible mentions vinegar to treat infections and wounds. Easy to come by, and inexpensive to use, apple cider vinegar treats many ailments, from the digestive system to skin and hair. It has also been utilized to treat allergies, acne, flu, and dermatitis. Apple cider elevates pH levels, causing increased alkalinity in the body. It is anti-bacterial, antiseptic, anti-viral, and anti-fungal.

Apple cider vinegar contains over ninety different nutrients. It is high in potassium, and many other minerals, such as calcium, magnesium, chlorine, copper, iron, fluorine and sodium. Apple cider vinegar also includes two ketones, thirteen types of carbolic acids, trace minerals, and amino acids. It also has fiber in small amounts as apple pectin. Apple cider vinegar contains large amounts of Vitamin C and smaller amounts of Vitamin A, B1, B2, B6 and E. Acetic acid is one of the main ingredients and is responsible for releasing energy from fat and carbohydrates, which is why some have touted vinegar as an aid to weight loss.
 
Start with 1 T in a 8 oz water w/ a splash of lemon juice.

February is heart health month

5 heart healthy foods...

1.Garlic: This herb is ideal for heart health. Numerous studies have shown the potential benefits of regular garlic consumption on blood pressure, platelet aggregation, serum triglyceride level, and cholesterol levels – all of which keep your heart performing. Garlic also makes a great seasoning for food so you can greatly reduce salt.

2. Salmon: High in Omega-3s, a good fat

3. Berries and Cherries: . These sweet treats are high in polyphenols, which prevent cell damage that creates unhealthy blood vessels and heart. During the winter, opt for frozen berries. Try thawing a bag of frozen strawberries in the refrigerator. Then, add unsweetened, steel-cut oatmeal with the berries their juice and your heart will say thanks with each beat.

4. Quinoa: Often mistaken as a grain, this tiny sprouted seed is an excellent source of magnesium, the mineral that relaxes blood vessels. Low dietary levels of magnesium lead to some scary health issues like increased rates of hypertension, ischemic heart disease and heart arrhythmias. Quinoa cooks quickly and can easily be found already prepared as a side meal in the deli section..

5. Hot Cocoa: Hot cocoa is brimming with antioxidants – two-times more than red wine and three times more than green tea. The cool February temperatures are no match for a mug of hot cocoa. Tip: since hot chocolate mixes are full of sugar, use 100% cocoa and combine with a teaspoon of sugar. Plus you'll sweeten with the natural sugars in the milk.
 
In everything you do, give thanks,
 

Berries...

The purpose of a berry is to help us!  They are filled with many nutrients & antioxidants which help protect the body.
Incorporate in your diet as the harvest season allows.  Eat fresh, blend in smoothies, add a dollop of whip cream for a yummy dessert.

Blueberries - phytochemicals for anti aging
Strawberries - phenols for heart health
Blackberries - supports healthy cholestrol levels
Bilberries - best in supplement form, good for circulation in our eyes
Goji berries - BIG source of nutrients, available as a drink
Acai berries - RICH source of antioxidants, available as a drink

In everything you do, give thanks!

12 Days of Christmas...

Relax 1 hour before going to bed – without TV or computer screens. You'll sleep better if your brain hasn’t been racing full-tilt right up until you fall into bed.

Enjoy 2 pieces of regionally grown fruit each day.

Eat 3 small meals and 3 protein-based snacks each day.

Take 4 short breaks throughout my work day – get up from my desk, walk around, move my body.

Get 5 good physical workouts each week – at least 30 minutes, anything you enjoy and will continue to do.

List 6 things you are grateful for, without repeating any in one week.

Eat 7 servings of veggies every day.

Sleep 8 hours regardless of how busy you are. You'll accomplish more if you are well-rested.

Drink 9 glasses of good, pure water every day.

Give 10 positive, kind, uplifting, words to someone else.

Take the time for 11 gentle stretches.

Make appointments for 12 massages throughout the year.

In everything you do, give thanks!