The Building Strong Bones Smack-Down! Leafy Green VS Dairy!

Boxing Gloves

It’s the opening round and in this corner we have leafy greens – kale, collards, spinach, romaine, red and green leaf lettuce

. mixed greens

And in the other corner we have dairy – yogurt, milk, cheese.

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This is the classic smack-down for bone health world-wide domination.

Dairy comes out strong: According to one study milk and yogurt promoted higher bone density in the hips but not the spine.

In the same study cream showed an inverse relationship, as it lowered bone density.

Oh, cream is tossed over the ropes into the crowd of angry woman!

Leafy greens counters: Low in calories, and super high in calcium and vitamins, the powerhouse leafy greens goes on the attack.

Broccoli jumps in the ring toting one of the highest calcium numbers for vegetables.

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The crowd goes wild! Dairy stumbles.

Leafy greens jump in for the kill and also supplies Vitamin K, D and magnesium.

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Oh no, nuts and seed have joined the fight.

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This doesn’t seem fair.

Dairy is cowering in the corner, it knows that it is responsible for helping to create an acidic environment in the body, which further robs bones of their calcium.

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Caffeine, animal protein, white sugar, white flour and phosphates, found in soda, sneak out of the arena as they too contribute to the calcium bleed.

Dairy doesn’t have much fight left in it!  It tries to climb through the ropes to make a getaway!

Sesame seeds and almonds are doing a victory dance.

Sesame seeds are one of the most calcium rich foods there are.

Sesame seeds

Leafy green are taking over the ring.

Broccoli and kale have been boosted on the shoulders of the other leafy greens!

Victory is at hand.

Dairy is sneaking out of the arena – high in hormones, antibiotics and part of factory farming system the shame it too much.  Even it’s more healthy sister, organic dairy has stopped the leafy green trash talking!

The crowd goes wild and storms the ring with forks and plates.

The victors become lunch!

Cheers, back patting and vinaigrette is shared by all! Want strong bones?  Eat your leafy greens, veggies, nuts and seed!

BAM!

You Deserve to be Healthy!

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Open Sesame To Good Health!

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Can I get a drum roll and a halo please?I love these little guys.

Did you know that they packed a huge bone building punch?

Besides the fact that 1/3 of a cup of sesame seeds contains 1160 mg of calcium (and that is a huge amount) they also are:

Especially rich in mono-unsaturated fatty acid oleic acid.  Oleic acid helps to lower “bad cholesterol”  LDL and increase HDL or “good cholesterol” in the blood.

Very good source of dietary proteins with fine quality amino acids that are essential for growth, especially in children. Just 100 g of seeds provide about 18 g of protein (32% of daily-recommended values).

High in antioxidants compounds that help stave off harmful free radicals from the body.

A very good sources of B-complex vitamins such as niacin. Niacin helps reduce LDL-cholesterol levels in the blood. In addition, it enhances GABA activity inside the brain, which in turn helps reduce anxiety and neurosis.

An incredibly rich source of many essential minerals. Many of these minerals have vital role in bone mineralization, red blood cell production, enzyme synthesis, hormone production, as well as regulation of cardiac and skeletal muscle activities

One of my favorite sources of sesame seeds is Gomasio by Eden Organics. There are tons of different blends.  I always have Sea Salt, Sesame Seed and Seaweed on hand but also love the blend with garlic in it – oh yum!

You can get Gomasio at all Whole Foods Market in the macrobiotic section, most health food stores and many regular grocery stores.

Shake it on everything!

Enjoy and remember You Deserve to be Healthy!!

Image courtesy of jone500 / FreeDigitalPhotos.net

Cha Cha Cha Chia…… Really, did I just say that?

Everyone is looking for that perfect food that will make getting and staying healthy really simple.
There is a great little food emerging out there that not only keeps you full for longer but adds fiber and calcium to your diet.

And what is so cool is that these have been around for years!

They actually disappeared from the food scene a long long time ago but re-emerged in the early 90’s!
 
We are talking about the Chia Seed !  It has hit the market in a big way!

Who can forget the chia pet from so long ago but now we find out we should have been eating those little seeds instead of planting them.

My guinea pigs used to devour those things….they were so ahead of their time! 😎

Chia seeds come from a desert plan Salvia hispanica.

They’re a very high plant source of those Omega-3 essential fats, a great source of fiber and you can add them to just about anything.

Chia seeds also have protein and calcium, and unlike flax seed, they don’t go rancid.

So what do these little seeds do?

Weight-Loss Assistance

Some people say they keep you feeling fuller longer so you can stick to your weight loss plan.

Balance Your Blood Sugar

 It’s unique combination of soluble and insoluble fiber combine to slow down your body’s conversion of starches into sugars.
If you eat chia with a meal, it will help you turn your food into constant, steady energy rather than a series of ups and downs that wear you out.
 
Keeps  Everything Moving!
 
A great source of fiber, these little seeds will help to make you regular.  Complete and regular bowel movements are a key to good health.
Poor transit time contributes to immune system issues, digestive disorders, colon and other digestive cancers, skin and neurological issues, just to name a few.
 
Adds in Omega 3’s
 
Chia seeds typically contain about 20 percent protein, 30 percent fat and 40 percent carbohydrates.
The fat in chia seeds contain a very high concentration (about 61%) of Omega-3 fatty acids.
Chia Seeds are the highest known whole-food source of Omega-3 acids.
These acids promote cardiovascular and mental health and benefit many body functions.
  
High In Anti-Oxidants
 
Anti-oxidants help prevent free-radical damage in your body. Free radicals lead to problematic conditions such as premature aging of the skin and inflammation of various tissues.
Fight free radical damage by staying fresh and healthy with nature’s anti-oxidant powerhouse.
So where do you get these seeds and how do you use them?
 
One warning is to be aware that people who take blood thinners like warfarin should exclude this from their diet as Chia seeds might increase the risk for bleeding.
 
You can buy chia seeds at just about any health food store.
 I get stuff  like nuts and seeds from Nutsonline.com.

You can sprinkle them in anything.
They will absorb liquid so you can make a jell out of them to use in baking.
Many people add them to pudding.
 
So go check these little seeds out but remember there is no silver bullet for good health. 
 
By following a plant based diet, drinking plenty of water, creating periods of regular exercise in your life, getting 7-8 hours of rest a night and surrounding yourself with fun and supportive people you will go a long way in creating a life of good health and longevity!
 
Rock on little Chia!

(I love this one!)
 
If you have a subject that you would like to see in my blog, please let me know. 

Your good health is important to me….

You Deserve to be Healthy!

Creamy Coconut, Butternut Squash and Chunky Pear Soup!

So, if eating certain types of food can lead to diabetes, heart disease,cancer, premature aging and digestive issues, why can’t we choose foods that will help protect us from these same diseases?

It is not just the absence of bad food that is good for us but the addition of good food.

I believe that good health is promoted by consuming foods that are know to have a strong affect on boosting the immune system, keeping the digestive systems functioning efficiently and therefore boosting the immune system and keep the neurological systems working without issue.

This issue’s recipe is filled with health boosting ingredients, so much so I can’t even begin to classify this as a promoter of good health in any one area – consider it an great dish to eat no matter what issue you are working on.

Creamy Coconut, Butternut Squash and Chunky Pear Soup

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2 Servings

1 medium butternut squash

2 T of olive oil

1 T Penzeys, Tuscan Sunset or other Italian herb blend

1 medium onion, coursely chopped

3 cloves of garlic, coursely chopped

2 T coconut oil

1 C veggie broth

1 T Chinese spice

1 – 12 oz can of coconut milk.

Preheat oven to 350 degrees.

Cut off top of squash, cut length-wise and then scoop out seeds with spoon.

Take cookie sheet and pour the olive oil onto pan and spread around, sprinkle with Italian seasonings.

Put squash on sheet, cut side down.

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Bake in over for 30 minutes or until a fork is easily inserted into the squash.

Remove from oven, flip squash and cool.

Once cool enough to scoop out squash, clean flesh off skin and place in a bowl.

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Put coconut oil in a sauce pan and turn to medium-low heat.

Add onions and garlic and sautee until brown.  Sprinkle with salt and pepper.

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Place squash and all the goey olive oil and spices from the cookie sheet into the pot, stir.

Add 1 cup veggie broth and cover for 10-15 minutes.

Add chinese spice or 1/4 t each of cinnamon, nutmeg, cloves stir.

Using an immersion blender, I puree the soup at this time – you can use a potato masher, blender or just leave it a bit chunky.

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Add can of coconut milk, stir and cook on a low heat for about 10 minutes.

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Peel pears and dice into large chunks.

Add to soup and heat until pears are warm.

Pour into bowls and enjoy.

You can make large batches of this soup and add the pears just before serving or for a more smooth soup you can blend the pears and add as sauce or add apple sauce.

The taste of the squash, sweet creaminess of the coconut milk and the sweet softness of the pears is out of this world!

So what does this food do for you?

Squash:These hearty vegetables are full of fiber, vitamins A,B1,C,E, calcium, folate, carotenoids, magnesium, potassium, iron and copper.  This all around good guy promotes digestive health, helps fight cancer, boost your immune systems and neurological well-being.  It is easy to find, reasonably priced and can be used in so many ways in so many recipes it should be a staple in your kitchen.

Onions and Garlic: These two have been know to promote good health from ancient times.  Onions have been shown to reduce the incidents of blood clots that lead to strokes, lower cholesterol as well as blood pressure.  Onion juice is know to reduce the affects of allergies and bronchial asthma.  They break up mucus and have a real helping affect on colds and sinus congestion.  They are also know to help prevent cancer.  Garlic has allium, known as an antibiotic, and intestinal antispasmodic, a decongestant and much more.  It also lowers cholesterol, triglycerides, and blood pressure.  Garlic stimulates the immune system, detoxifies the effects of chemicals in our environment and is considered a strong preventative measure against cancer.  

Coconut Oil: Promotes healthy hair, skin and nails, it contains a saturated fat that actual increase good cholesterol (HDL) and promotes heart health by protecting the arteries from damage, it promotes weight-loss, boost your memory and immune system.  The uses and benefits of coconut oil are becoming more and more well-known.  It is an incredibly beneficial oil.

Add to this list the benefits of olive oil, warming spices of cinnamon, nutmeg and cloves and you have an incredibly health promoting soup.  

I hope that you enjoy this recipe I know you body will love you for eating it!

Please leave your comments below and remember:

You Deserve to be Healthy!

 

 

 

 

 

Lactose Intolerance and Bone Health!

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Sesame Seeds! 

Can I get a halo, please?

I love these little guys.

Who knew that they packed such a bone building punch?  

Not me!  

Besides the fact that 1/3 of a cup of sesame seeds contains 1160 mg of calcium (and that is a huge amount) they also are:

    Especially rich in mono-unsaturated fatty acid oleic acid.  Oleic acid helps to lower “bad cholesterol”  LDL and increase HDL or “good cholesterol” in the blood. 

    Very good source of dietary proteins with fine quality amino acids that are essential for growth, especially in children. Just 100 g of seeds provide about 18 g of protein (32% of daily-recommended values).

    High in antioxidants compounds that help stave off harmful free radicals from the body.

    A very good sources of B-complex vitamins such as niacin. Niacin helps reduce LDL-cholesterol levels in the blood. In addition, it enhances GABA activity inside the brain, which in turn helps reduce anxiety and neurosis.

    An incredibly rich source of many essential minerals. Many of these minerals have vital role in bone mineralization, red blood cell production, enzyme synthesis, hormone production, as well as regulation of cardiac and skeletal muscle activities

One of my favorite sources of sesame seeds is Gomasio by Eden Organics. There are tons of different blends.  I always have Sea Salt, Sesame Seed and Seaweed on hand but also love the blend with garlic in it – oh yum!  

You can get Gomasio at all Whole Foods Market in the macrobiotic section, most health food stores and many regular grocery stores.  

Shake it on everything!  

 
You Deserve to be Health!
MindyKannon@yahoo.com

Enjoy!