Monthly Archives: October 2015

Think Healthy This Weekend

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Hello everyone! Make sure you eat healthy this weekend. If you go out to eat with friends opt for a salad instead of bread. Be sure to drink lemon water it aids with digestion. Pay attention to your portions! Try these easy healthy tips.

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Fall Apple Recipes

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Fall is the perfect time for delicious apple recipes. There are several types for you to choose from,such as Granny Smith, Pink Lady, Golden Delicious, and Fuji.  My favorite apples are Honey Crisp and Fuji.  Apples provide several nutritious benefits. They are packed with fiber, provide Vitamin A & C, help to boost your immune system, aid in preventing heart disease, and helps to reduce your cholesterol levels. Below I have listed some apple recipes for you to try!

Cinnamon Apple Chips

Ingredients

4 Granny Smith,Pink lady or Honey Crisp apples
2 lemons, juiced
Cinnamon, for sprinkling

Directions

  • Preheat the oven to 200ºF. Line two baking sheets with parchment paper.
  • Carefully slice the apples into 1/8-inch pieces, keeping the cores intact but removing any seeds of the apples using the tip of a knife. Immediately dip both sides of the apple slices in the lemon juice, then transfer to the baking sheets. Sprinkle tops with cinnamon.
  • Bake until apples are completely dehydrated and crunchy, flipping every hour. This can take 3-4 hours, depending on how thick the apples are cut.

   Easy Apple Crisp

  • 10 cups all-purpose apples, peeled, cored and sliced
  • 1 tablespoon all-purpose flour
  • 1 teaspoon ground cinnamon
  • 1/2 cup water
  • 1 cup quick-cooking oats
  • 1 cup all-purpose flour
  • 1 cup packed brown sugar
  • 1/4 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 1/2 cup butter, melted

Directions

  • Preheat oven to 350 degrees F (175 degree C).
  • Place the sliced apples in a 9×13 inch pan. Mix the white sugar, 1 tablespoon flour and ground cinnamon together, and sprinkle over apples. Pour water evenly over all.
  • Combine the oats, 1 cup flour, brown sugar, baking powder, baking soda and melted butter together. Crumble evenly over the apple mixture.
  • Bake at 350 degrees F (175 degrees C) for about 45 minutes.

Apple Cranberry Walnut Salad

Ingredients
  • 6 cups salad ( a combination of arugula and baby spinach, any spring green mix will do)
  • 1 red apple
  • 1 green apple
  • 1 cup walnuts, roughly chopped (such as Diamond of California)
  • ⅓ cup crumbled feta cheese
  • ⅓ cup dried cranberries
Dressing (see note)
  • ¼ cup oil
  • ¼ teaspoon black pepper
  • scant ½ teaspoon salt
  • 2 tablespoons honey
  • 4 tablespoons apple cider vinegar (or white vinegar in a pinch)
  • 1 cup apple juice

Directions

  • Core and chop apples (thin slices or 1 inch chunks). Toss lettuce, apples, walnuts, feta, and cranberries together in a large bowl.
  • Whisk together all dressing ingredients. Toss with salad immediately before serving. Enjoy!

Hope you enjoy these recipes!

Foods to Heal Dry Skin

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Fall weather has a tendency to dry out and damage our skin. We must take extra steps to make sure our skin stays moisturized. However, healthy skin starts from the inside out. What you are putting in your body has a huge effect on the condition of your skin. There are several foods that help to nourish the skin. Below I have listed a few.

Avocados:

  • Contains Vitamin C,A,and E which provides natural moisturizers.
  • They also provide magnesium, potassium,and folic acid.
  •  Avocados contribute to healthy skin with the oil it produces.

Carrots:

  • Carrots are packed with Vitamin A and antioxidants that will protect and moisturize your skin.
  • Helps to fight against wrinkles and uneven skin tone.
  • They also contain beta-carotene, which helps to protect against skin damage.
  • Drinking carrot juice daily helps to provide a healthy glow to your skin.

Broccoli:

  • Very rich in vitamin A and C and natural estrogen.
  • The Vitamin C in broccoli stimulates collagen production.
  •  Broccoli is also filled with Vitamin B that helps to heal dry patches.

Grapefruit:

  • Grapefruit  helps to detoxify the liver, which in turn produces healthy,bright skin.
  •  It  has vitamin C, which protects the skin against free radical damage.
  • Grapefruit aids in keeping your skin smooth. 

Hope that you find these tips helpful! Try this carrot juice recipe!

Carrot,Apple,Lemon & Ginger

Ingredients:
4-5 carrots
2-4 apples
Juice of 1/2 a lemon
1/2 inch of ginger (peeled)

Directions:  Juice all ingredients with machine.  Enjoy immediately for best flavor and health benefits. 

Squash Benefits and Recipes

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Squash provides several nutritional benefits. There are also different ways to prepare squash. I love sautéed squash. Below I have listed the benefits of squash along with some recipes for you to try.

  • It boost the immune system.
  • Helps to improve bone and eye health.
  • Aids in improving blood circulation.
  • Reduces the risk of lung cancer.
  • It’s a good source of B complex vitamins.
  • Contains Vitamin C and Magnesium.
  • Provides fiber and potassium.
  • The seeds are high in anti-parasitic,anti-fungal ,and anti-microbial properties.
  • Great for weight loss.
  • High in Vitamin A and antioxidants.

Try these recipes!

Grilled Squash and Zucchini

Grilled Squash and Zucchini

Ingredients

  • 1 yellow squash, sliced
  • 1 zucchini, sliced
  • 1 lemon, zested and juiced
  • 1 tablespoon unsalted butter, cut into chunks
  • 1 teaspoon kosher salt
  • 1 tablespoon ground black pepper, or to taste
  • 1 teaspoon cayenne pepper, or to taste

Directions

  1. Preheat grill for medium heat and lightly oil the grate.
  2. Place yellow squash and zucchini on a square of aluminum foil; sprinkle with lemon zest, lemon juice, and butter. Season with salt, black pepper, and cayenne pepper. Wrap the aluminum foil over the vegetables.
  3. Cook vegetables on the preheated grill until tender, about 30 minutes.

                                                                             Garlic Vegetable Medley 

Garlic Vegetable Saute

Ingredients

  • 1 tablespoon olive oil
  • 1 tablespoon butter
  • 3 cloves garlic, finely minced
  • 1 jalapeno pepper, seeds and ribs removed, minced
  • 2 zucchini, halved lengthwise and sliced
  • 1 yellow bell pepper, cut into chunks
  • 1 red bell pepper, cut into chunks
  • 1 shallot, sliced
  • 1/4 teaspoon salt
  • freshly ground black pepper to taste
  • 1 pinch paprika

Directions

  1. Heat olive oil and butter in a large skillet; cook and stir garlic and jalapeno in hot skillet until softened, about 5 minutes. Add zucchini, yellow bell pepper, red bell pepper, and shallot; continue to cook and stir until tender, about 5 minutes more. Season with salt, pepper, and paprika.

Do You Know The Benefits of Soup?

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It is officially fall and the weather is cooling down. Nothing warms the body like a nice hot bowl of soup. However, did you know that soup provides many health benefits?

  • Soup can be one of the most convenient ways to add vegetables to your daily diet.
  • Certain soups such a cabbage soup are great for detoxing the body.
  • Soups are excellent for weight loss. A bowl of soup has low calories and  is very nutritious.  
  • Miso soup and other soups made with soy can actually help with lowering the risk of breast cancer.
  • Vegetable soups are extremely beneficial. They provide a large amount of nutrients.
  • Many soups that are made with beans and lean meats provide lean protein and fiber.
  • They help to lessen cold and flu symptoms.
  • Soup is very filling without a large amount of calories.

Try this soup recipe!
Lemony Chicken Soup
INGREDIENTS
  • 1 large onion – diced
  • 2 c carrot – diced
  • 3 c celery – diced
  • 4 cloves garlic – finely chopped
  • 1 teaspoon kosher salt
  • ½ teaspoon pepper
  • 2 teaspoons cinnamon
  • 6 c chicken broth – low sodium
  • 10 large sprigs parsley plus extra for garnish
  • 1 lb chicken breasts
  • 1 bag spinach
  • 15 oz can chick peas – washed and drained
  • Juice of ½ a lemon (or more to taste)
INSTRUCTIONS
  1. Saute onions, carrot and celery in a latch Dutch oven or soup pot over medium heat for 5-7 minutes. (use non-stick spray to save calories or olive oil works well too.)
  2. Add garlic, salt, pepper and cinnamon and continue cooking for additional minute.
  3. Stir in chicken broth and whole parsley sprigs then bring to a boil.
  4. Add raw, whole chicken breasts and bring to a simmer.
  5. Cook for 10-12 minutes at a low boil.
  6. Take one chicken breast out and cut in half to check for doneness. (Will take more or less depending on the thickness of chicken.)
  7. When chicken is cooked through, remove and place on a cutting board to cool.
  8. Begin shreddiing the chicken when it is cool enough to handle.
  9. Add shredded chicken back into the broth and veggies.
  10. Stir in spinach, chick peas and lemon juice.
  11. Cook until spinach is tender, about 5 additional minutes.
  12. Remove long parsley sprigs and garnish with fresh chopped parsley.