When I decided to go back to school, while working, my husband and I discussed the importance of keeping up with our all natural, low sodium diet. It's been 6 months since we made the change. We've experienced to many health benefits to stop now! Our plan - He's going to become a super, duper Mr. Mom while I work, go to school, and take care of the food. I finally sat down the other day to find where the hours are going to come from. I considered 22 hours of homework every week, work during the day, school 5 days a week, grocery shopping, and cooking. There's time, just barely. I have been researching freezer cooking for a while. I've read about tons of people who cook for the whole month in one day. I want to avoid the "Ahh whats for dinner, I don't know, run to McDonald's" conversation. I think freezer cooking will help us do that! After spending an undisclosed amount at 5 different grocery stores getting the best prices on everything I could. I began cooking. After 11 hours, here is some of what I have.
Pork & Pineapple
1 - 1 1/2 pds. pork tenderloin cut into 1 inch chunks
1 can pineapple chunks with 100% juice
1/4 molasses
1/4 olive oil
1 tbsp ginger
Combine all ingredients in a vacuum bag. Freeze.
Serving Day
Thaw and saute pork and pineapple in skillet until pork is done. Do not over cook! Pork tenderloin is so lean it drys out very quickly. About 10min. Transfer to a serving dish and wrap tightly with foil to let rest for about 5 minutes. Serve with instant brown rice.
Chicken & Beans
8 chicken breast tenderloins
2 cups of beans (they have to be soaked over night but not cooked)
2 cups organic vegetable or chicken broth
1 onion diced
2 garlic gloves
1 Tbsp fennel seed
1 Tbsp parsley
Combine all ingredients in vacuum bag. Freeze
Serving Day
Thaw and dump in crock pot. Cook on low for 5-6 hours
Beef Roast
1-2 pd. English roast
1/2 cup red wine vinegar
1/2 olive oil
1/2 cup onion - finely diced
2 garlic cloves - minced
black pepper
In 8x8 pan, place roast and cut slits in the top with knife. Pour marinade over top, leaving the onions in a even layer on top of the roast. Cover tightly with foil. Cook in 350 degree oven for 2 hours. Remove from oven and let rest for 20 min. Place roast and dripping in the vacuum bag. Allow to cool completely before freezing.
Serving Day
Thaw and Heat
Stuffed Peppers
16 medium hot peppers - tops cut off, seeds removed, blanched
1 pd. lean all natural ground beef
1 onion - diced
4 garlic gloves - minced
1 16oz container of part skim ricotta cheese
2 egg whites
2 cups spinach - frozen or blanched for freezing
2 slices of whole wheat toast - diced small for crumbs
Oregano, basil, parsley, rosemary to taste
Brown beef with onions and garlic. Take off heat and and rest of ingredients. Stuff peppers and place in vacuum bag. Allow to cool before freezing.
Serving day
Grill, bake, or crock pot until peppers and tender. Serve with instant brown rice
Ravioli Soup
1 Onion & garlic diced - I'm seeing a pattern :)
1 28oz can of low sodium diced tomatoes
8 cups organic vegetable broth (2 cartons)
1 bag ricotta cheese ravioli
1/2 bag baby spinach - stems removed, chopped
Saute onion and garlic in olive oil
Add tomatoes and broth, bring to a boil. Add ravioli and cook per package instructions (boil for 8 minutes) add spinach the last 3 min. of cooking. Done! Delicious! Vacuum bag, cool before freezing, this will make 2 separate dinners.
This is it for today! Off to my first night of school! I'll add more tomorrow!
Monday, August 30, 2010
Friday, August 20, 2010
What else can you do to a veggie?
Roasted Carrots
When 3/4 of your dinner plate is veggies every night, you need to have lots of different variations of the same vegetables. You can't very well serve steamed carrots over and over again! Take Bubba to heart - "you can bbq it, boil it, broil it, bake it, saute it....." So how many ways can you serve a carrot?? Here's one way. It was a big hit with the family!
5-6 unpeeled, washed carrots - Most of the nutrition is in or right below the peel. No other vegetable or fruit contains as much carotene as carrots, which the body converts to vitamin A. Chop chunks too roughly all the same size.
1/4 Balsamic Vinegar
1/4 Olive Oil
1/4 organic broth - can be beef or chicken depending on the main dish
Thyme, Rosemary, & Black Pepper to taste
Heat oven to 400 degrees. Coat carrots with marinade and cook until carrots are browned and tender, 45min. to an hour. When you remove the carrots from the oven, pour alittle broth in the dish. While scraping the bottom, toss with the carrots. This loosens all of the yummy goodness from the bottom of the pan. Enjoy!
Good health never came out of a pill.
When 3/4 of your dinner plate is veggies every night, you need to have lots of different variations of the same vegetables. You can't very well serve steamed carrots over and over again! Take Bubba to heart - "you can bbq it, boil it, broil it, bake it, saute it....." So how many ways can you serve a carrot?? Here's one way. It was a big hit with the family!
5-6 unpeeled, washed carrots - Most of the nutrition is in or right below the peel. No other vegetable or fruit contains as much carotene as carrots, which the body converts to vitamin A. Chop chunks too roughly all the same size.
1/4 Balsamic Vinegar
1/4 Olive Oil
1/4 organic broth - can be beef or chicken depending on the main dish
Thyme, Rosemary, & Black Pepper to taste
Heat oven to 400 degrees. Coat carrots with marinade and cook until carrots are browned and tender, 45min. to an hour. When you remove the carrots from the oven, pour alittle broth in the dish. While scraping the bottom, toss with the carrots. This loosens all of the yummy goodness from the bottom of the pan. Enjoy!
Good health never came out of a pill.
Wednesday, August 18, 2010
New favorite snacks - frozen grapes and blueberries!
It all started when I was freezing a TON of fresh fruit that I had gotten at a great price for the winter. Pints of blueberries for .99, peaches for .88 lb, strawberries for 1.79, red grapes .79 lb, You can't beat the end of summer prices. My daughter came into the kitchen as I was getting a cookie sheet of the blueberries from the freezer. She popped one in her mouth, her eyes got big, and she said it tasted like candy! Well, frozen blueberry stock for winter is now dwindling daily:). My husband loves the frozen red seedless grapes. I might add that they are delicious. This is the website I used to learn about freezing fruit - It's great!
http://www.pickyourown.org/allaboutcanning.htm#freezing. Many berries and some fruit can be frozen in a single layer on a cookie sheet. They freeze individually and can then be put in a freezer bag. It's that easy!
http://www.pickyourown.org/allaboutcanning.htm#freezing. Many berries and some fruit can be frozen in a single layer on a cookie sheet. They freeze individually and can then be put in a freezer bag. It's that easy!
Monday, August 16, 2010
Nutrition Packed No Bake Cookies!
As I looked at my old recipe for no bake cookies, I realized that the ingredients are pretty much all natural. With a few tweaks, I was able to boost nutrition & cut down the sugar and butter. They turned out delicious and sated the need for CHOCOLATE!
1 cup organic cane sugar - While different sugars are metabolized by the body the same way. Some natural sugars, like cane sugar, have much less of an impact on your blood glucose levels.
1/2 skim milk
1/2 pure baking cocoa
3 tbsp unsalted butter
Combine in a pan a heat until boiling. Continue to boil, stirring constantly for 3 min. Remove from heat and add
1/2 cup all natural peanut butter (I used smart balance - chunky)
1 tea. pure vanilla (not imitation)
1/2 cup oats
1/2 cup finely chopped walnuts
1/2 cup wheat germ
1/2 ground flax seed
1 tbsp cinnamon - one of the healthiest spices in the world!
Drop by spoonfuls on wax paper or spread in prepared 8x8 pan. Refrigerate until firm. I cut the amount of sugar in half. This causes the cookies to set up more like a fudge. I increased the cocoa from 3 tbsp and that gave it more of a dark chocolate flavor. I always loved cinnamon in my hot chocolate so I figured I'd give it a try in the cookies - YUMMY. Aside from the butter, which I cut from 4 tbsp. this version is packed with nutrition!
1 cup organic cane sugar - While different sugars are metabolized by the body the same way. Some natural sugars, like cane sugar, have much less of an impact on your blood glucose levels.
1/2 skim milk
1/2 pure baking cocoa
3 tbsp unsalted butter
Combine in a pan a heat until boiling. Continue to boil, stirring constantly for 3 min. Remove from heat and add
1/2 cup all natural peanut butter (I used smart balance - chunky)
1 tea. pure vanilla (not imitation)
1/2 cup oats
1/2 cup finely chopped walnuts
1/2 cup wheat germ
1/2 ground flax seed
1 tbsp cinnamon - one of the healthiest spices in the world!
Drop by spoonfuls on wax paper or spread in prepared 8x8 pan. Refrigerate until firm. I cut the amount of sugar in half. This causes the cookies to set up more like a fudge. I increased the cocoa from 3 tbsp and that gave it more of a dark chocolate flavor. I always loved cinnamon in my hot chocolate so I figured I'd give it a try in the cookies - YUMMY. Aside from the butter, which I cut from 4 tbsp. this version is packed with nutrition!
Thursday, August 5, 2010
Finally, the perfect base for a mixed fruit smoothie!
With the right ingredients a smoothie for breakfast is nutritious & delicious!
Mixed Fruit Smoothies
1/2 cup skim milk (or all natural juice)
1 cup Stonyfield's Organic French Vanilla yogurt
2 whole pieces of fruit or 1 cup of fruit like berries - skins on if possible, cut up (fruit with a rind like oranges & lemons, use the zest for added nutrition)
Blend together on high. Makes great Popsicles!
Combination ideas:
Strawberry/banana
Mango/peach
Pumpkin/cranberry
Pomegranate/mango
Blueberry/orange
Cherry/lemon
I've been freezing fruit for the winter. I think I'm going to freeze up the amount of fruit needed for a batch in individual "smoothie combos" for easy breakfasts during the school year.
This is great site that's tells you how to can or freeze just about anything.
http://www.pickyourown.org/allaboutcanning.htm
Mixed Fruit Smoothies
1/2 cup skim milk (or all natural juice)
1 cup Stonyfield's Organic French Vanilla yogurt
2 whole pieces of fruit or 1 cup of fruit like berries - skins on if possible, cut up (fruit with a rind like oranges & lemons, use the zest for added nutrition)
Blend together on high. Makes great Popsicles!
Combination ideas:
Strawberry/banana
Mango/peach
Pumpkin/cranberry
Pomegranate/mango
Blueberry/orange
Cherry/lemon
I've been freezing fruit for the winter. I think I'm going to freeze up the amount of fruit needed for a batch in individual "smoothie combos" for easy breakfasts during the school year.
This is great site that's tells you how to can or freeze just about anything.
http://www.pickyourown.org/allaboutcanning.htm
Monday, August 2, 2010
Cathy's Shopping Guide
It's hard to remember what you should look out for on food labels while your at the grocery store. I came up with a list that has helped me.
Food Additives to avoid - prepackaged food with these ingredients in them - I do not buy
Sodium nitrite is commonly added to bacon, ham, hot dogs, luncheon meats, smoked fish, and corned beef to stabilize the red color and add flavor. The preservative prevents growth of bacteria, but studies have linked eating it to various types of cancer.
Artificial Colors are chemical compounds made from coal-tar derivatives to enhance color. They are linked to allergic reactions, fatigue, asthma, skin rashes, hyperactivity, and headaches. Blue 1&2 has caused brain tumors in mice. Red 3 caused thyroid tumors in rats. Yellow 6 has caused adrenal gland & kidney tumors, and contains small amounts of many carcinogens.
Artificial Flavorings are cheap chemical mixtures that mimic natural flavors. The are linked to allergic reactions, dermatitis, eczema, hyperactivity, and asthma. They also affect enzymes, RNA, and thyroid.
Artificial Sweeteners (Acesulfame-K, Aspar-tame, Equal, NutraSweet, Saccharin, Sweet’n Low, Su-cralose, Splenda, & Sorbitol) are highly-processed, chemically derived, zero calorie sweeteners found in diet foods and diet products to reduce calories per serving. They can negatively impact metabolism. Some have been linked to cancer, dizziness, hallucinations, and headaches.
High Fructose Corn Syrup is a cheap alternative to cane and beet sugar. It helps preserve baked goods and maintain sweetness in beverages. It isn’t easily metabolized by the liver. It increases the risk of Type 2 diabetes, coronary heart disease, stroke and cancer.
MSG is a flavor enhancer in restaurant food, salad dressing, chips, frozen entrees, soups, and other foods. It may stimulate appetite and cause headaches, nausea, weakness, wheezing, edema, change in heart rate, burning sensations and difficulty breathing.
Olestra is an indigestible fat substitute primarily used in foods that are fried or baked. It inhibits the absorption of some nutrients. It is linked to gastrointestinal disease, diarrhea, gas, cramps, bleeding, and incontinence.
Hydrogenated and Partially Hydrogenate Oil are industrially created fats used in more than 40,000 food products in the U.S. They contain high levels of trans fats which raise bad cholesterol and lower good cholesterol, contributing to the risk of heart disease.
Potassium Bromate is rare, but still legal in the U.S., and used as an additive to increase volume in white flour, breads, and rolls. It is known to cause cancer in animals—and even small amounts in bread can create a risk for humans. California requires a cancer warning on the product label if potassium bromate is an ingredient.
Sulfites destroy vitamin B1; small amounts may cause asthma, anaphylactic shock; dangerous for asthma, allergy sufferers; has caused deaths; banned on fresh fruits and vegetables, except potatoes.
Brominated Vegetable Oil is a chemical that boosts flavor in many citric-based fruit and soft drinks. It increases triglycerides and cholesterol. It can damage the liver, testicles, thyroid, heart, and kidneys.
Benzoate Preservatives (BHT, BHA, TBHQ) are compounds that preserve fats and prevent them from be-coming rancid. They can affect estrogen balance and levels. They may result in hyperactivity, angiodema, asthma, rhinitis, dermatitis, tumors, and urticaria.
40 of the World’s healthiest foods - these foods have become staples in my kitchen
Beans
Oranges
Blueberries
Turkey
Walnuts
Yogurt
Sweet potatoes
Citrus fruit
Butter nut squash
Skim or 1% milk
Apples
Avocados
Dark chocolate
Honey
Kiwi
Onions
Pomegranates
Apricots
Watermelon
Eggs
Pumpkin
Pomegranates
Broccoli
Apricots
Oats
Raspberries
Oranges
Cantaloupe
Pumpkin
Cranberries
Salmon
Raisins
Soy
Prunes
Spinach or
Kale
Cabbage
Tea
(green or black)
Tomatoes
Red Grapes
Strawberries
Healthiest herbs and spices - Herbs and Spices have replaced salt in our house. I try to use these especially in my cooking.
Black Pepper
Pepper is one of the world's healthiest spices because it is known for its positive effect on the digestive tract. It also has antibacterial and antioxidant benefits. Pepper also provides Vitamin A, Calcium, Copper, Vitamin K, Iron, Manganese, Magnesium and Potassium.
Cayenne Pepper
Cayenne pepper is derived from hot chili peppers. Cayenne pepper is great at fighting inflammation. Cayenne pepper is rich in Vitamin A, and also provides Iron, Manganese, Niacin, Niacin, Magnesium and Potassium, Riboflavin, Vitamin A, Vitamin C, Vitamin E, Vitamin K and Vitamin B6, making it one of the world's healthiest spices.
Cinnamon
Ground Cinnamon is not only very low in cholesterol, and in sodium, it is low in saturated fat. Cinnamon also boosts your vitamin intake with its Vitamin C , Iron, Manganese, and
Vitamin K.
Cloves
Cloves add Beta Cryptoxanthin, Calcium, Magnesium, Potassium Vitamin A and Vitamin C to your food. Cloves can be used to treat digestive tract cancers. Cloves are also offer anesthetic and anti-bacterial qualities and is used in oral care products, as well as in substances used by dentists.
Oregano
Oregano is one of the most antioxidant dense foods in the world! It also has strong antibacterial properties.
Ginger
Ginger, like most spices, is low in cholesterol, low in saturated fat, and low in sodium. Ginger provides Copper, Manganese, Magnesium, Potassium, and Vitamin C. Ginger, even when used in Ginger Ale, is known for its positive effects on an upset stomach, or medically, on gastrointestinal distress. Ginger is a great way to quell motion sickness. It also has some anti-inflammatory benefits.
Mustard Seed
Mustard seeds are one of the world's healthiest spices because they are a good sources of calcium, iron, magnesium, phosphorus and protein, as well as Lutein and Zeaxanthin. They also boast omega 3 fatty acids. Mustard seeds are also a great source of selenium. Selenium is considered to have cancer-prevention qualities, anti-inflammatory qualities, and can even lessen the severity of asthma
Turmeric
Turmeric is low in cholesterol and low in sodium. The yellow turmeric also provides dietary fiber, Iron, Manganese, Magnesium, Vitamin B6, Vitamin C, and Potassium. Turmeric is considered one of the world's healthiest spices because of its anti-inflammatory qualities, it aids in digestion and it can help heal wounds.
Garlic
Regular consumption of garlic can decrease blood pressure and cholesterol levels. It also aids digestion and prevents flatulence. Recent research shows garlic to be beneficial in the treatment of diabetes.
Alkaline Forming Foods - Just remember - funky stuff grows when your pH balance is more acidic
Leafy greens
Carrots
Tomatoes
Potatoes
Celery
Cabbage
Broccoli
Beets
Sprouts
Peaches
Citrus fruits
Bananas
Melons
Strawberries
Apples
Apricots
Plums
Pears
Cucumber
Almonds
Olive oil
Avocados
Stevia natural sweetener
Pure maple syrup
Honey
Lemons
Asparagus
Onions
Spinach
Garlic
Parsley
Mushrooms
Peas
Olives
Sweet potato
Green Beans
Fresh corn
Green Tea
Fats to choose - Your body needs the good fats!
When choosing fats, your best options are unsaturated fats:
monounsaturated - olive oil, peanut oil, canola oil, avocados, nuts & seeds
polyunsaturated - vegetable oils such as safflower, corn, sunflower, soy, cottonseed, nuts & seeds
These fats, if used in place of others, can lower your risk of heart disease by reducing the total cholesterol and low-density lipoprotein (LDL) cholesterol levels in your blood.
One type of polyunsaturated fat, omega-3 fatty
acids, may be especially beneficial to your heart. Omega-3s appear to decrease the risk of coronary artery disease. They may also protect against irregular heartbeats and help lower blood pressure
levels.
Omega 3 - fatty, cold-water fish such as salmon, mackerel, and herring, flaxseeds, flax oil, and walnuts
Whole Grains - NOTHING WHITE
Barley
Brown Rice
Buckwheat
Corn
Oats
Quinoa
Rye
Whole Wheat
Wheat Germ
Make sure all your grains are WHOLE!
Whole grains are some of the best sources for nutritional support, providing long-lasting energy (as a result of the body absorbing them slowly unlike simple carbs).
This is what we eat. We feel great, blood pressure is down, weight is down, good cholesterol is excellent, bad cholesterol and triglycerides are very low :) I really feel that focusing on overall health is the key to losing weight the right way! Please feel free too copy and paste into a word document and take this shopping with you!
Food Additives to avoid - prepackaged food with these ingredients in them - I do not buy
Sodium nitrite is commonly added to bacon, ham, hot dogs, luncheon meats, smoked fish, and corned beef to stabilize the red color and add flavor. The preservative prevents growth of bacteria, but studies have linked eating it to various types of cancer.
Artificial Colors are chemical compounds made from coal-tar derivatives to enhance color. They are linked to allergic reactions, fatigue, asthma, skin rashes, hyperactivity, and headaches. Blue 1&2 has caused brain tumors in mice. Red 3 caused thyroid tumors in rats. Yellow 6 has caused adrenal gland & kidney tumors, and contains small amounts of many carcinogens.
Artificial Flavorings are cheap chemical mixtures that mimic natural flavors. The are linked to allergic reactions, dermatitis, eczema, hyperactivity, and asthma. They also affect enzymes, RNA, and thyroid.
Artificial Sweeteners (Acesulfame-K, Aspar-tame, Equal, NutraSweet, Saccharin, Sweet’n Low, Su-cralose, Splenda, & Sorbitol) are highly-processed, chemically derived, zero calorie sweeteners found in diet foods and diet products to reduce calories per serving. They can negatively impact metabolism. Some have been linked to cancer, dizziness, hallucinations, and headaches.
High Fructose Corn Syrup is a cheap alternative to cane and beet sugar. It helps preserve baked goods and maintain sweetness in beverages. It isn’t easily metabolized by the liver. It increases the risk of Type 2 diabetes, coronary heart disease, stroke and cancer.
MSG is a flavor enhancer in restaurant food, salad dressing, chips, frozen entrees, soups, and other foods. It may stimulate appetite and cause headaches, nausea, weakness, wheezing, edema, change in heart rate, burning sensations and difficulty breathing.
Olestra is an indigestible fat substitute primarily used in foods that are fried or baked. It inhibits the absorption of some nutrients. It is linked to gastrointestinal disease, diarrhea, gas, cramps, bleeding, and incontinence.
Hydrogenated and Partially Hydrogenate Oil are industrially created fats used in more than 40,000 food products in the U.S. They contain high levels of trans fats which raise bad cholesterol and lower good cholesterol, contributing to the risk of heart disease.
Potassium Bromate is rare, but still legal in the U.S., and used as an additive to increase volume in white flour, breads, and rolls. It is known to cause cancer in animals—and even small amounts in bread can create a risk for humans. California requires a cancer warning on the product label if potassium bromate is an ingredient.
Sulfites destroy vitamin B1; small amounts may cause asthma, anaphylactic shock; dangerous for asthma, allergy sufferers; has caused deaths; banned on fresh fruits and vegetables, except potatoes.
Brominated Vegetable Oil is a chemical that boosts flavor in many citric-based fruit and soft drinks. It increases triglycerides and cholesterol. It can damage the liver, testicles, thyroid, heart, and kidneys.
Benzoate Preservatives (BHT, BHA, TBHQ) are compounds that preserve fats and prevent them from be-coming rancid. They can affect estrogen balance and levels. They may result in hyperactivity, angiodema, asthma, rhinitis, dermatitis, tumors, and urticaria.
40 of the World’s healthiest foods - these foods have become staples in my kitchen
Beans
Oranges
Blueberries
Turkey
Walnuts
Yogurt
Sweet potatoes
Citrus fruit
Butter nut squash
Skim or 1% milk
Apples
Avocados
Dark chocolate
Honey
Kiwi
Onions
Pomegranates
Apricots
Watermelon
Eggs
Pumpkin
Pomegranates
Broccoli
Apricots
Oats
Raspberries
Oranges
Cantaloupe
Pumpkin
Cranberries
Salmon
Raisins
Soy
Prunes
Spinach or
Kale
Cabbage
Tea
(green or black)
Tomatoes
Red Grapes
Strawberries
Healthiest herbs and spices - Herbs and Spices have replaced salt in our house. I try to use these especially in my cooking.
Black Pepper
Pepper is one of the world's healthiest spices because it is known for its positive effect on the digestive tract. It also has antibacterial and antioxidant benefits. Pepper also provides Vitamin A, Calcium, Copper, Vitamin K, Iron, Manganese, Magnesium and Potassium.
Cayenne Pepper
Cayenne pepper is derived from hot chili peppers. Cayenne pepper is great at fighting inflammation. Cayenne pepper is rich in Vitamin A, and also provides Iron, Manganese, Niacin, Niacin, Magnesium and Potassium, Riboflavin, Vitamin A, Vitamin C, Vitamin E, Vitamin K and Vitamin B6, making it one of the world's healthiest spices.
Cinnamon
Ground Cinnamon is not only very low in cholesterol, and in sodium, it is low in saturated fat. Cinnamon also boosts your vitamin intake with its Vitamin C , Iron, Manganese, and
Vitamin K.
Cloves
Cloves add Beta Cryptoxanthin, Calcium, Magnesium, Potassium Vitamin A and Vitamin C to your food. Cloves can be used to treat digestive tract cancers. Cloves are also offer anesthetic and anti-bacterial qualities and is used in oral care products, as well as in substances used by dentists.
Oregano
Oregano is one of the most antioxidant dense foods in the world! It also has strong antibacterial properties.
Ginger
Ginger, like most spices, is low in cholesterol, low in saturated fat, and low in sodium. Ginger provides Copper, Manganese, Magnesium, Potassium, and Vitamin C. Ginger, even when used in Ginger Ale, is known for its positive effects on an upset stomach, or medically, on gastrointestinal distress. Ginger is a great way to quell motion sickness. It also has some anti-inflammatory benefits.
Mustard Seed
Mustard seeds are one of the world's healthiest spices because they are a good sources of calcium, iron, magnesium, phosphorus and protein, as well as Lutein and Zeaxanthin. They also boast omega 3 fatty acids. Mustard seeds are also a great source of selenium. Selenium is considered to have cancer-prevention qualities, anti-inflammatory qualities, and can even lessen the severity of asthma
Turmeric
Turmeric is low in cholesterol and low in sodium. The yellow turmeric also provides dietary fiber, Iron, Manganese, Magnesium, Vitamin B6, Vitamin C, and Potassium. Turmeric is considered one of the world's healthiest spices because of its anti-inflammatory qualities, it aids in digestion and it can help heal wounds.
Garlic
Regular consumption of garlic can decrease blood pressure and cholesterol levels. It also aids digestion and prevents flatulence. Recent research shows garlic to be beneficial in the treatment of diabetes.
Alkaline Forming Foods - Just remember - funky stuff grows when your pH balance is more acidic
Leafy greens
Carrots
Tomatoes
Potatoes
Celery
Cabbage
Broccoli
Beets
Sprouts
Peaches
Citrus fruits
Bananas
Melons
Strawberries
Apples
Apricots
Plums
Pears
Cucumber
Almonds
Olive oil
Avocados
Stevia natural sweetener
Pure maple syrup
Honey
Lemons
Asparagus
Onions
Spinach
Garlic
Parsley
Mushrooms
Peas
Olives
Sweet potato
Green Beans
Fresh corn
Green Tea
Fats to choose - Your body needs the good fats!
When choosing fats, your best options are unsaturated fats:
monounsaturated - olive oil, peanut oil, canola oil, avocados, nuts & seeds
polyunsaturated - vegetable oils such as safflower, corn, sunflower, soy, cottonseed, nuts & seeds
These fats, if used in place of others, can lower your risk of heart disease by reducing the total cholesterol and low-density lipoprotein (LDL) cholesterol levels in your blood.
One type of polyunsaturated fat, omega-3 fatty
acids, may be especially beneficial to your heart. Omega-3s appear to decrease the risk of coronary artery disease. They may also protect against irregular heartbeats and help lower blood pressure
levels.
Omega 3 - fatty, cold-water fish such as salmon, mackerel, and herring, flaxseeds, flax oil, and walnuts
Whole Grains - NOTHING WHITE
Barley
Brown Rice
Buckwheat
Corn
Oats
Quinoa
Rye
Whole Wheat
Wheat Germ
Make sure all your grains are WHOLE!
Whole grains are some of the best sources for nutritional support, providing long-lasting energy (as a result of the body absorbing them slowly unlike simple carbs).
This is what we eat. We feel great, blood pressure is down, weight is down, good cholesterol is excellent, bad cholesterol and triglycerides are very low :) I really feel that focusing on overall health is the key to losing weight the right way! Please feel free too copy and paste into a word document and take this shopping with you!
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