Grandma was right… Eat your vegetables!!! From a health standpoint, vegetables are unbeatable foods: naturally nutrient-rich; better tasting than a vitamin pill; low in calories; high in fiber and packed with disease-fighting, anti-oxidants and anti-cancer phytonutrients. Although fresh is best, still all types of vegetables are nourishing and delicious – fresh, frozen, canned or juiced.
To maximize your health with vegetables, nutrition experts suggest at least 3 to 5 servings per day – but why stop there? With so many ways to enjoy this goodness, you could easily eat vegetables at breakfast, lunch, dinner and snacks. Here are a dozen daily ways to treat yourself to good health!
Many people don't eat vegetables until dinner. Make a commit to your health - Check off the new ways you want to try to enjoy more veggies during the day:
I can add vegetables at breakfast by:
□ Adding vegetables like spinach, mushrooms, onion, green or red peppers to an omelet
I can add vegetables at lunch and snack by:
□ Adding leafy greens, cucumber, or peppers to sandwiches
□ Adding different vegetables to a green salad, like broccoli, green beans, asparagus or peas
□ Adding a bag of sugar snap peas, carrots, peppers, celery and/or zucchini sticks to my snack
□ Adding extra vegetables to soup
□ Choosing kale chips or nori instead of potato chips
Salad Jars are one of my best tip to get a healthy lunch every day at work in minimum time. If you use mason jars with their tightly fit lid, your salad could be prepared up to 5 days ahead of time taken freshly to work, college or school everyday.
Layering here is very crucial for the salad to remain fresh.
At time of serving you can just put the jar upside down for 2 minutes for the dressing to infuse the whole salad. Then eat straight from the jar. Or, you can empty the whole thing in a big bowl. Mix and serve.
Do you know that you can protect your brain with simple diet and lifestyle changes?
January is Alzheimer Awareness month...
In 1997, 678 nuns participated in a study for mental power and function at old age. One nun’s story stood out, Sister Mary.
Sister Mary taught thousands of students during a career that spanned over nearly 70 years. When she retired from the classroom at age 84, she continued her mission as an educator until her death 17 years later. “In her "retirement" she continued to be active in her community and concerned about world events. She was an avid reader and was often seen poring over newspapers and books with her magnifying glass.” During her last functional assessment at the age of 101, sister Mary was mentally alert, aware and her memory, reasoning and knowledge were perfectly intact.
But, this is not the most important finding of the study. The most fascinating thing was sister Mary's brain scan. When scientists scanned her brain after she passed away, the scan showed the presence of lots of Alzheimer's lesions. Sister Mary’s brain actually had all manifestation of an Alzheimer’s patient brain, yet she showed no degenerative symptoms at all. She lived to a very ripe age with perfectly intact brain function, good memory, excellent orientation to her surroundings and awareness of current events.
Sister Mary was different from the rest of the nuns. She had a mission, a life meaning, and a passion. She remained passionate learner. She continued to be active in her community till her last days in life. She was known for her joyful spirit and laugh that boomed out of her room at all hours of the day and night.
Were these the characteristics that saved her brain? Scientists truly believe so.
You Diet Is Also Important
When we talk chronic degenerative diseases, prevention is always better that treatment. Alzheimer is now known as type III diabetes. It is a case of brain starvation where brain cells are unable to use glucose efficiently to generate the energy they need. This results in gradual brain degeneration.
Scientists believe that Alzheimer can be avoided years before it starts by balancing blood sugar levels, avoiding refined sugars and integrating healthy anti-inflammatory, brain boosting herbs and spices into our diet. Five herbs stand out here:
Coconut oil is another amazing addition to your diet. Try integrating it into your daily recipes. It is great in cooking, baking, sandwich spread instead of butter, salad dressing mixed with olive oil and your favorite herbs… Studies show that the medium chain fatty acid content of coconut oil provides brain cells with the needed energy when they lost their ability to use glucose efficiently.
Are you up to a food challenge... There are 5 foods that you MUST add to your diet... Let's start 2017 on a healthy tone... I will post one every week on our women community on Facebook and your challenge is to eat this one at least 3 times this week...
You can join the conversation with our women community on Facebook here
This week's addition: LEAFY GREENS & CABBAGE FAMILY!
You can find some of my favorite broccoli recipes here.
And, this is my favorite cauliflower recipe:
- 2 tsp. lemon juice
- 1 tsp. Dijon mustard
- ½ tsp. cumin powder
- Salt, pepper to taste
To learn more about the 4 other 'Must Have' healthy food you can join our FREE Heal your body Nurture your soul 2 week health challenge HERE
Hormonal issues are among the main complaints I see with my clients… And a major one is hot flashes… I see it starting at earlier and earlier ages of women life cycles… I even see it in young non-menopausal women non-surprisingly giving the high levels of environmental toxins and xenoextrogens (synthetic harmful estrogens) we are subjected to on a daily basis from plastics, cosmetics and aerosols…
But, in my humble opinion, this is not the main reason for hot flashes… Yes… I will say it again… Your body is whispering… you need to listen! Your body is trying to deliver a message and no one can decode this message for you… you need to listen!
Emotional root of hormonal imbalance:
Emotionally, sex hormonal imbalances signal the need for more pleasures, joy, intimacy, sensuality and creativity in your life.
Hot flashes, in particular, are signs of bottled anger and resentment over how your life has unfolded and where it is heading.
They signal a hidden feeling of being oppressed, unable to express your true feelings, your high functioning anxiety… an anxiety hidden under a perfect fake smile, under piles of achievements, long to-do lists, perfect cardboard image and an un-ending busyness
They signal a desperate desire to be nurtured, cared-for, appreciated and recognized… a desperate desire to be seen and heard…
Top 5 foods that help with hot flashes
5 lab tests to ask your doctor for
If you suffer from hot flashes, menopausal or PMS symptoms you need to ask you family doctor for these lab tests:
Did you ever find yourself asking, why don't I get better?
I get this question a lot in my practice... "I am doing everything 'right'... why am I not getting better?"Chronic diseases, depression, anxiety, fatigue and depletions are on the rise and most treatments are just masking symptoms with drugs, they are not providing real healing.
In this 20 minutes video I share with you how your everyday life and food choices can compromise your health. And, why your genes are not to blame. I also discuss how emotions and thinking patterns are ‘data’ stored in every cell of your body and how to choose which data to store. This is my revolutionary approach to healing chronic ailment and restoring health and vitality... Enjoy!
A couple of weeks ago, I attended “Discover the World Within’ conference by the Canadian Digestive Health Foundation.
It was fascinating to delve deep into the new amazing scientific discoveries about the trillions of tiny bacteria that live within us. The main focus of the conference was shedding the light on how our health and wellbeing are tightly dependent on the health and wellbeing of those tiny fellow travellers that we carry along with us.
Why do we need them?
As we are still in November, Crohn’s and colitis awareness month, talking about our friendly gut flora is very important. A healthy gut flora is essential to lower inflammation, not only in the gut but also all over the body. It helps regulate the response of the immune system and heal the lining of the intestine.
Our friendly gut flora help us produce vitamins like vitamin K and folate (B9), they regulate body fat storage, gut mobility, epithelial (gut lining) repair, absorption of essential minerals like magnesium and calcium, production of short chain fatty acids, controlling blood sugar levels and boosting immunity.
They play major role in preventing and/or lowering the risk of obesity, metabolic disease, depression, high cholesterol, asthma, allergies, autoimmune disease, IBS, and colon cancer.
In short, we need them to not only survive, but to also thrive.
How to support your gut flora?
Everyday choice you make in food and lifestyle could boost or compromise the health of those friendly organism and thus boost or compromise your health.
Your tiny friends need food… your choice of fresh vegetables, whole grains, and healthy fats help them grow over their harmful competitors who feed on sugars and refined carbs.
Synthetic chemicals, antibiotics, pesticides, herbicides and GMO kill not only the bad guys but also the good ones.
To make sure you keep a healthy gut flora you need:
Top 5 Probiotic foods:
Top 10 Prebiotic-containing foods:
One question I get a lot from clients: Do I have to be gluten-free to be healthy? Well a simple answer to this complicated question is of course not. Not everybody has to be on a gluten free diet. But, since I moved here to Canada, I started seeing client after client (myself included) with symptoms improving or even totally disappearing just by giving up gluten. So, what was going on here?
About the Author
Hi, Welcome to my blog. I am Amira. I'm first of all a wife and mother. I have been married for 20 years. I have 2 wonderful teenagers ages 18 and 16. My family is my greatest joy in life. For 20 years, I have been in health education career. I started as teaching assistant in the faculty of pharmacy. Then, I turned towards the natural health sector. I help women and teenagers in their search for health, success, and happiness. My practice focuses on balancing Body, Mind, Heart, and Soul.