Sunday, September 25, 2016

 Take advantage of the weather!
 Fall can be a treat for the senses: Smell the crisp air, see the gorgeous canopy of fall foliage, and feel the crunch of leaves underfoot.
Five Fall Super foods

 Apples  are delicious eaten raw or baked in a dish. Be sure to wash well and eat the skin to get a dose of heart-healthy flavonoids. Apples are full of antioxidants & approx. 4 grams of dietary fiber per serving.

Brussels sprouts are great combined with tangy or savory sauces, like balsamic vinegar. One half cup contains meet daily recommended intake of vitamin K. Also a good source of iron.

Parsnips have a light color and sweet, almost nutty flavor. Use them to flavor rice and potatoes or puree them into soups and sauces. Rich in potassium and a good source of fiber.

Pears have a sweet and juicy taste which can be brought out when baked. Good source of vitamin C, copper and fiber.

Rutabaga is a cross between a turnip and a cabbage. Their earthy flavor make them ideal for casseroles, pureed them with turnips and carrots to make a sweet soup, or roast them with ginger, honey, or lemon. Good source of fiber and vitamin C.

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Sunday, January 3, 2016

Healthy New Year


                               A Smoothie A Day, helps keep the doctor away: 
Drinking fruit smoothies can help you reach the recommended daily intake of fiber (25 grams for women and 38 grams for men). One serving of fruit typically contains two to four grams of fiber with blackberries, pears and apples having the highest concentration of five to seven grams per serving. The soluble fiber found in fruit helps slow digestion and may help control blood sugar and lower cholesterol.

Day 1 – Swiss chard, banana, pineapple, apple, blueberries, dates, ground flaxseed                               Day 2 – blueberries, strawberries, raspberries, Swiss chard, spinach, pineapple, oats, flaxseed   
Day 3 – ½ cup beets, ½ carrots, ½ cup avocado, pear      
Day 4 – spinach, avocado, apple, Blackberries, strawberries, pineapple    
Day 5 – Spinach, rolled oats, orange, pineapple, blueberries, apple      
Day 6 – kale, honey rock melon, pineapple, raspberries, strawberries  
Day 7 – Swiss chard, banana, peach, honey rock, blackberries, strawberries, flaxseed   

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