Category Archives: Recipes

lemon and salt

Lemon & Salt Tonic

lemon and salt

There are many potential benefits of real sea salt and lemon. The sea salt has been proven throughout the years and through science that moderate levels of this is actually good for your heart health and does not negatively affect blood pressure.  Stephen Seifert wrote an article reviewing the benefits of sea salt combined with lemon.

At the start of our day, we all have that special health practice or routine to take us through the rest of the day that is vital to health and happiness.  How about trying a glass of warm lemon water with Himalayan salt? This simple little drink each morning may boost your health and wellness regimen, and it is so very easy to make. Many of the professional athletes and Olympians start their morning out with lemon and salt water.

Just a mere 10-ounce glass of warm lemon water with Himalayan salt can increase your immune function, improve digestion, decrease uric acid to fight inflammation and balance your overall body. 

As we all know, lemons are excellent for fighting inflammation as they can dissolve the uric acid in your joints and help to build and repair tendons, ligaments, and bone. The American College of Physicians study on osteoarthritis confirms that lemon may be especially beneficial for those with rheumatoid arthritis and osteoarthritis.

A glass of this mixture of lemon water with Himalayan salt might provide a better overall mineral balance that will promote proper food and water absorption in your body that will allow essential nutrients to get where they should be. The lemon has alkalizing effects and coupled with natural salt, are highly useful for managing your body’s pH balance, which is crucial for the optimal functioning of the body’s systems. A lemon will provide up to 139% of your daily value for vitamin C and could be an alternative to that vitamin C supplement you might be taking.

Other benefits are to use as a detox for your cells, reducing problematic cellulite, clearing up skin and adding a fresh glow, using for allergy season, paving the way for better sleep, helping to control blood sugar, detoxifying your liver, freshening your breath, helping you to chill out, reducing blood pressure and boosting your libido. This little drink in the morning may also get you hydrated right at the start, serve as an antioxidant powerhouse, improve your heart health and promote digestive health.

Why take the supplements when a very natural lemon and Himalayan salt may do the trick? Just look at all the benefits you may reap from adding this morning ritual to your daily routine.  Try it, you might like it!

Dr Fredda Branyon

Why Eat Protein

Img c/o pixabay

Img c/o pixabay

There are three nutrients that the body requires in large amounts, and one of them is protein. The other two are carbohydrates and fat. These are all essential for the human body.

Small compounds called amino acid make up proteins. Hundreds of amino acids exit in nature, but the human body only utilizes 22 of them. Our bodies can produce all but nine of the amino acids that it needs. We consume nine of these essential amino acids through our food.

A balanced diet is essential as all foods contain differing combinations of amino acid. Animal proteins like meat, dairy and eggs contain all the essential amino acids. Plant-based proteins from foods like beans, grains, nuts and soy are rich in some amino acids but may be lacking in others. This underlines the need for a well-balanced diet with plenty of variety.

The way proteins work is by building and maintaining tissue. Protein is the major building block of the human body. More protein is required during periods of growth such as infancy, childhood and pregnancy. Certain people also require increased protein, namely those who have undergone surgery and active people who are consistently breaking down muscle during exercise.

How protein is spread out over the day is much more important than the amount of protein consumed. Usually, for a typical day of eating, the recommended is 10 grams of protein or less at breakfast, 25 grams at lunch and 40 grams at dinner. Since the body can only absorb and use a certain amount of protein at one time it is better to spread the 60 grams of protein over three or four meals of 15-20 grams each. The actual amount of protein needed depends on the person’s body size and how active they are. The 20-30 grams per meal is the protein goal for most people, but again this will depend on the size and activity of the person. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day. This is the minimum, not the maximum.

Endurance athletes generally need 1.2 to 1.4 grams per kilogram of body weight. Strength training or power athletes require 1.2 to 1.7 per day. As much as 2 grams per kilogram of body weight to prevent muscle loss in athletes or those who want to lose weight has been recommended by research. Some common protein foods are:
Chicken, 3 ounces has 20 grams, Ground beef, 3 ounces has 21 grams, Milk, 1 cup has 9 grams, egg, 1 has 6 grams, black beans, ¾ cup has 11.43 grams, peanut butter, 2 tablespoons has 8 grams and tofu, ½ block has 18 grams.

Risks and precautions for consuming proteins are consuming more than 2.5 grams per day. Some risks would be dehydration, fatigue, taking in too many calories and passing out higher levels of the nutrient calcium in the urine. Eating more than 200 to 400 grams of protein per day can exceed the liver’s ability to convert excess nitrogen to a waste product called urea, which can lead to nausea, diarrhea and other adverse side effect. Evaluate and calculate your own need for the intake of protein and adjust your diet accordingly. Remember that protein is necessary for a healthy body!

Dr Fredda Branyon

Oatmeal

Healthy Alternatives for Breakfast

Healthy Alternatives for Breakfast
Oatmeal

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Oh how you love bacon, ham, and sausage for breakfast but your doctor warns you that you have to begin going healthy now or you will become obese and perhaps suffer from a medical condition. But you think, how can you possibly do that? What can you serve in the morning aside from your favorites? Your problem is solved. Read on.

Oatmeal

Oatmeal assists in reducing cholesterol when you eat it regularly. It is rich in folate, omega-3 fatty acids, and potassium. As much as possible, look for steel-cut oats because they contain more fiber than instant or rolled oats. Avoid prepackaged flavored packets because they are loaded with sugar. If you want your oats to be flavorful or sweet, mix it with milk and honey (just enough amount, though). Top your oatmeal specialty with fruits and nuts.

Fruit and Cheese

Sometimes, you may need something that is easier to prepare because you are in a hurry. Fruit and cheese is a good choice. Get an apple in the fridge and slice them. Grab one to two ounces of cheddar as well and cube them. Prepare ¼ cup of walnuts. Place them all inside a resealable plastic bag then toss.

Salmon and Egg with Spinach

Another quick breakfast alternative for a busy person like you is salmon and egg with spinach. You will need two eggs, two slices of smoked salmon and one handful of large spinach. You can boil and poach the eggs the night before. Come morning, put them all on your plate. Salmon and egg with spinach can easily fill your tummy. This is good for your health, especially if you are on low-calorie diet.

Strawberry Parfaits

So you feel like feasting on something sweet in the morning? Don’t worry because you can still have it without thinking about your health. Here’s what you will need: one pound of strawberries, two-three tablespoons of muesli cereal, and two cups of low fat vanilla yogurt. Here’s what you will do: cut the strawberries into quarters, divide them into two. Get the half and place them into four glasses. Set aside the other half. Pour the one cup of yogurt equally into the four glasses. Do the same with the three tablespoons of muesli cereal.

Get the second half of strawberries (leave some pieces to serve as toppings) and put them into the glasses again. Do the same thing with the remaining yogurt and muesli cereal. Now top them with your sliced strawberries.

Breakfast gives you the energy to do your daily activities for the whole day. But if you even go healthy with your choices of breakfast meals, you can also help yourself lose weight. You can try preparing the healthy breakfast alternatives provided above. You can also search over the Internet for more.

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There’s More to Pumpkins Than Pies and Jack-O-Lanterns

There’s More to Pumpkins Than Pies and Jack-O-Lanterns
While pumpkins are extremely effective as props for Halloween and widely famous as pies, there is so much more to these food than what most people might think.

It’s November and Halloween is over. What’s in store for pumpkins now? Aside from being made into pies, there are also several other ways to cook pumpkin. Pumpkins are not just good for dessert and decoration, but they are also worthy of being the main dish and there are plenty of reasons why.

With pumpkins now piling up at grocery stores, patches, farmers’ markets, roadside stands, and other places, it would be nice if people understood the importance of this vegetable and why it would be wonderful to incorporate it into any dish.

With so many colors and shapes to choose from, pumpkins are interesting vegetables.In Colonial days, pumpkins were a dependable staple of the diet. When other crops failed, the reliable pumpkin came in handy for making sauces, soups, stews , conserves, pudding, cakes, and breads.

Today many pumpkins are known as field or display pumpkins. Cultivated primarily for carving jack-o’-lanterns, they often grow to immense proportions and are exhibited at county fairs for awards and prizes. The field type, however, is not very good for eating, as the flesh is usually stringy and watery and has little flavor.

Pumpkin bread, pumpkin ravioli, pumpkin pie, pumpkin risotto, pumpkin beer — the options are endless, and endlessly mouthwatering. It’s finally pumpkin season, and the reasons to celebrate are many.

Not only is fall’s signature squash versatile enough to fit into all the above and more, it also packs some powerful healthy perks — like keeping heart health, vision and waistlines in check, as long as you take it easy on the pie, that is.

Below, we’ve rounded up some of our favorite health benefits of pumpkin:

Pumpkins Keep Eyesight Sharp

A cup of cooked, mashed pumpkin contains more than 200 percent of your recommended daily intake of vitamin A, which aids vision, particularly in dim light, according to the National Institutes of Health.

Pumpkins are also rich in carotenoids, the compounds that give the gourd their bright orange color, including beta-carotene, which the body converts into a form of vitamin A for additional peeper protection.

Aid Weight Loss

Pumpkin is an often-overlooked source of fiber, but with three grams per one-cup serving and only 49 calories, it can keep you feeling full for longer on fewer calories.

A fiber-rich diet seems to help people eat less, and thereby shed pounds. A 2009 study found that people who ate a whole apple before lunch (the fiber is in the skin) consumed fewer calories throughout the meal than people who ate applesauce or drank apple juice, WebMD reported.

Help Your Heart

Nuts and seeds, including those of pumpkins, are naturally rich in certain plant-based chemicals called phytosterols that have been shown in studies to reduce LDL or “bad” cholesterol.

May Reduce Cancer Risk

Like their orange comrades the sweet potato, the carrot and the butternut squash (to name a few), pumpkins boast the antioxidant beta-carotene, which may play a role in cancer prevention, according to the National Cancer Institute.

Food sources of beta-carotene seem to help more than a supplement, according to the NIH — even more reason to scoop up some pumpkin today. And the plant sterols in pumpkin seeds have also been linked to fighting off certain cancers.

Protect The Skin

The same free-radical-neutralizing powers of the carotenoids in pumpkin that may keep cancer cells at bay can also help keep the skin wrinkle-free, Health magazine reported.

Can Boost Your Mood

Pumpkin seeds are rich in the amino acid tryptophan, the famed ingredient in turkey that many think brings on the need for that post-Thanksgiving feast snooze. While experts agree that it’s likely the overeating rather than the tryptophan lulling you to sleep, the amino acid is important in production of serotonin, one of the major players when it comes to our mood, WebMD reports. A handful of roasted pumpkin seeds may help your outlook stay bright.

Can Help After A Hard Workout

Ever heard of bananas being touted as nature’s energy bar? Turns out, a cup of cooked pumpkin has more of the refueling nutrient potassium, with 564 milligrams to a banana’s 422.

A little extra potassium helps restore the body’s balance of electrolytes after a heavy workout and keeps muscles functioning at their best.

Can Boost Your Immune System

Well, maybe. Whether or not vitamin C can really ward off colds is still up for debate, but pumpkins are a solid source of the essential nutrient. One cup of cooked pumpkin contains more than 11 milligrams, or nearly 20 percent of the 60 milligrams the IOM recommends women need daily. (Men should aim for around 75 milligrams.)

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Garlic Paste For Lung Ailments?

Garlic Paste For Lung Ailments?

 

Have you ever sat down with your great grandmother or older grandmother and talked about “the good ole days”? If you never had that experience, find someone in their golden ripe years and find out how they lived when they were your age or younger. I promise you, you will be delightfully educated.For example, what did they use for toilet paper before Charmin came out? What kind of radio classics did they listen to as they were huddled up to the new radio that had just been invented? How many people were on a “party line” when they got their first telephone? I’m not sure how good the “good old days” really were, although it does seem people as a whole were happier and families stayed together longer.One of my favorite things to hear about the old days were remedies that were used. When I was in medical school, we occasionally were given some of the tried and true recipes of some of the old ones. I want to share one with you for lung problems like a cold or any lung problems. Remember, however, always consult your healthcare provider if you have problems.
Garlic Paste Treatment For Lung Ailments
(Garlic has always been a world-renowned “cure-all” as a home remedy in almost all cultures.)
Ingredients needed:

  • 1 whole head of peeled fresh garlic
  • 1 tablespoon of olive oil, sesame oil or coconut oil
  • Vaseline
  • Cheesecloth
  • 1 pair of cotton socks
  • 1 pair of wool socks

Directions:

  • Mince the garlic in a blender
  • Add the tablespoon of oil to the garlic
  • Blend the garlic mixture with just enough vaseline to make a paste
  • Apply the paste to the soles of the feet. (you can wear gloves like regular kitchen gloves to avoid getting the smell on your hands)
  • As an option, a single layer of cheesecloth mat be secured around the feet to help keep the garlic paste in place.
  • Soak cotton socks in cold tap water. Wring the socks out so they are not dripping wet.
  • Put the socks on over the garlic paste.
  • Put on the dry wool socks over the wet cotton socks.
  • Leave the socks on over night.
  • Remove all when you wake up in the morning.

As crazy as it sounds, I have known people to do this with great results. I tried it just to see how it would feel because I just couldn’t imagine going to bed with wet socks on. It really wasn’t so bad after I got the dry wool socks on. The wool socks held in the heat from my body. The next morning, I awoke with more energy.

Maybe the old folks did do some things good because they didn’t have a lot of “new” things to use.

image c/o: www.thetimes.co.uk

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Easy Healthy Snacks

Easy Healthy Snacks

Are you still trying to eat better and healthier? I know, it’s hard. So many people have explained to me that they just have a hard time thinking of snacks to replace the cookies, cake and ice cream. I’ve listed a few easy things that may help.

– “Ants on a log”- spread a nut butter such as almond butter onto a celery stick and roll it in raisins.

– “Banana ice cream”- peel a number of very ripe bananas (almost too ripe). Break them into one-inch pieces and freeze. When you need a sweet icy snack, pull out a few frozen bananas and put in the blender or the “nutra-blender”. The nutra-blender is a quick clean up. Blend the bananas with a very small amount of water or juice. Serve immediately. You can add carob powder, a flavored liquid stevia like the chocolate raspberry, or frozen berries to the blender for different flavors.

– Sticks of carrot, celery,jicama, cucumber, red, yellow, or green bell peppers.

– Sprouted Essene bread and apple slices. You can get Essene bread at most local health food grocery stores.

– Whole grain crackers with almond butter or a nut butter.

-Almonds and raisins mixture.

-Air popped popcorn

– Cupcakes made using whole grain flour and honey or molasses as the sweetener

– Popsicles made with fresh, unsweetened juice frozen in popsicle makers

-Frozen blueberries, raspberries, blackberries, strawberries, banana chunks

-Herb teas frozen to make popsicles

– Here is a “special occasion candy” recipe:

1 cup natural almond butter or a nut butter
1/2 cup carob powder
1/2 cup ripe mashed banana
2 tsp. natural vanilla

Mix all the ingredients. Shape into balls and roll in cinnamon or unsweetened coconut. Press a walnut half into the center top. Store in refrigerator.

Try your hand at being creative. It just takes a few minutes to concentrate on it and you may surprise yourself with a great snack you can come up with.

images c/o: www.cookerandalooker.com and www.yolisgreenliving.com

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Metabolism And Poop

I recently read an article from Huffington Post where someone wrote in asking the question, “How long does it take for the food I ate to add weight to my body?” Before I tell you what Huffpost’s answer was, I’ll tell you what I think about me. Within five minutes! Ok, I know that’s not true but after the great 2 slices of chocolate cake, it sure seems like it. Then, after eating it, I start getting upset with myself because I didn’t really need the cake in the first place. I think that’s called “comfort eating”. Be honest, we all do it. Wouldn’t it be great if we turned down the chocolate cake and said “No, I’d rather have 2 carrots”? If you do that, I am impressed and think you are extraordinary and I want to grow up to be like you.

Dr. David Katz is a  Huffington Post Healthy Living contributor and director of the Yale University Prevention Research Center. His response to the question was, “By the time the residual waste of food is passing out of us, the usable parts have all been put to use — for energy expenditure, as heat generation, or placed into storage, as either glycogen [from carbohydrate], or fat.”

According to the Mayo Clinic, the food we eat passes through our stomach and small intestines in about six to eight hours. Dr. Michael F. Picco states that “Elimination of undigested food residue through the large intestines usually begins after a total of 24 hours. Complete elimination from the body may take several days.”

In medical school, we were taught a simple inexpensive test we could tell our patients to do at home to see how fast their metabolism worked. The test consist of eating cooked whole kernel corn. Mark down the date and time you ate the corn. Then, each time you go to the bathroom to poop, get up and look before flushing. The trick is to see how many days go by before you do not see any corn left in your poop.

The corn trick works because it has been found that normally we do not digest corn well, therefore it will go in us and come out whole. That’s true, test it yourself. The other problem with corn is that it seems that it all is now genetically modified which I do not feel is healthy for us.

Try the corn trick and see how fast your metabolism is working. If it takes more than two or three days to get rid of the corn, supposedly that means you have a slow metabolism. If so, you may want to have your doctor check your thyroid to be sure it’s not running too slow. You may also consider exercising a little like simple movement such as a short walk every day.

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Cancer- Fighting Broccoli

Cancer- Fighting Broccoli

 

We always tell our cancer patients at New Hope Unlimited how important it is to eat your veggies and especially how important it is to eat broccoli. If someone were to ask me what food would I say patients dislike the most, I would have to say it’s broccoli. It seems that broccoli is one of the veggies many people turn up their nose to.

Researchers have known for a long time that there is a compound called sulforaphane that can possibly help fight off cancer problems. The compound sulforaphane can be found in broccoli and other cruciferous vegetables. This compound can affect our genetic codes and turn on important signals to help fight cancer.

The Clinical Epigenetics journal published a study that shows sulforaphane works in several ways to help fight cancer such as the genetic code theory. Another way is through a mechanism called DNA methylation.

Emily Ho is an associate professor in the Linus Pauling Institute and the OSU College of Public Health and Human Sciences. She said in a statement, “It appears that DNA methylation and HDAC inhibition, both of which can be influenced by sulforaphane, work in concert with each other to maintain proper cell function. They sort of work as partners and talk to each other.”

Ho explained that DNA methylation is a normal process that turns off unnecessary genes. She explained that it helps control what DNA material gets read as part of genetic communication in our cells. When there is cancer, that process has become confused and messed up.

The Linus Pauling Institute researchers admitted that broccoli has an abundance of sulforaphane in it, but found that broccoli sprouts are more than 50 times stronger with sulforaphane in them. That can be a good news for those who just hates broccoli.

Broccoli sprouts can be found in the market where you would find other sprouts like alfalfa sprouts. I have used broccoli sprouts many times on salads and in my smoothies. To me, the sprouts are not near as strong tasting as the broccoli flowers. If you use the sprouts, you can always “overpower” the taste with something else you add. This way you can get the benefits of a proven cancer-fighting food. And if you’re really smart, you can sprout your own sprouts.

Have fun getting healthier, but don’t forget, check your teeth for the little broccoli flowers
when you smile. 🙂

images courtesy of: www.thedailygreen.com and www.behance.net

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A Good Immune Support Breakfast

A Good Immune Support Breakfast

 

Oatmeal

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unsplash.imgix.net

Sometimes, it’s tough to get in the morning, get everything ready to go to work, or get the kids off to school, and still find time to eat a good breakfast. I want to share a simple recipe you can create days ahead of time and put it in the refrigerator when needed or desired.

Please use organic ingredients as much as possible.


Immune Support Breakfast

You will need:

4 cups oats
2 cups oat bran
1 cup lecithin granules
1 cup flax seeds (finely ground)
1 cup milk thistle seeds (finely ground)
1-2 cups sunflower seeds
1-2 cups almond slivers

Mix the ingredients and store in a glass container until ready to use. In the morning, soak 3/4 to 1 cup of the mixture in water, rice dream, almond milk, or juice for 1/2 hour. Before eating, stir in 1 to 2 Tablespoons of flax seed oil.

You can also add the mixture to organic yogurt.

image courtesy of: http://www.flickr.com

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