Fasting and Your Health - Boost your Immunity, Lose Weight, Clear your Mind, Repair your Cells

Fasting is an age-old practice mainly for religious purposes, to aid in developing spiritual strength and for a personal breakthrough in a crisis. The human body is well able to handle long periods without food. Many can attest to the benefits of fasting on the mind and body.

Fasting is one of the most powerful ways to heal and strengthen the body, clear the mind, and bring the body back into balance. Studies show that when you save the body time and energy from digesting food, it gets the opportunity to recoup more energy, eliminate toxins and repair damaged cells.

Benefits of Fasting

Healing and cleansing the body

Repairing and rejuvenating damaged cells and organs

Improving the mind and general outlook

Regulating insulin levels

Lowering blood pressure 

Removing toxins 

Resetting the taste buds

Cleaning fat cells and reducing excess weight

Improves digestion

Promotes healthy hair, nails, and skin

Promotes more restful sleep

What happens during fasting?

During fasting, the body cleans up diseased cells and neutralizes toxins in the lymph glands, lungs, liver, kidneys, skin, and colon.

When you are fasting, the body has no choice but to "feed" itself on the damaged cells in the body. It uses up the fat stores where toxins accumulate, to maintain energy and protein levels. 

The process is called autophagy. As the fat stores are burning up for energy, the body releases and expels the toxins out of the system.  

Builds metabolism and immunity 

During your fast, the body diverts the energy that you don't need to digest food directly to help boost the metabolism and immune systems. Fasting slows down the metabolic rate and improves the immune system. It helps the body produce protein more efficiently, elevates the hormonal levels and slows down the aging process. The process helps repair and renew cells by destroying tumors and growing healthier cells, organs, and tissues. 

When you resume regular meals after your fast, the body releases a plethora of stem cells to help rebuild your organs to their original size. Studies also show you get healthier cells and organs than before you started the fast!

Healing and rejuvenating

Fasting also promotes healing in the body. Persons who fast regularly often remark that they feel energized, and its proven. It helps reduce water retention in the feet and lower joints and improves rheumatoid arthritis. Fasting also aids in reducing allergy symptoms that may cause asthma or hay fever.

Types of  Fasts

Tip: Before attempting any method of fasting, kindly consult with your doctor or healthcare professional. Get advice in choosing the plan that best fits your physical and medical health.

1. Water Fast

The most traditional form of fasting, where you consume only pure water. Studies recommend drinking at least 2 quarts of water each day of the fast. Research suggests the water fast may help regulate the blood pressure. 

2. Juice or Liquid Fast

Drinking fruit and vegetable juices during the specified period. At least five fruit and or vegetable juices per day are necessary. Chose a wide variety of fruits and vegetables to ensure you maximize your vitamin and mineral intake.

3. Intermittent Fasting (Great for working persons)

Fasting or skipping meals during the day or week or substituting a substantial meal for a lighter or healthier option. It gives the gut a much-needed break, just like when you reboot your computer hard drive!

There are a few ways to fast intermittently: 

Fasting once a month for three months helps improve overall health significantly. You can plan three 5-day fasts or five 3-day fasts or whatever fits your lifestyle needs.

Plan 1: Alternate Fast

Eat every other day, mainly healthy fats, fruits, small quantities of fruits and vegetables. On fasting days, use only pure or coconut water, and herbal teas.  Drink at least 1 gallon or eight, 8-ounce glasses of water.

Plan 2: the 8 - 6 Plan

Eat within a particular "time window" during the day, e.g., 8:00 am and 6:00 pm each day, for 14 hours of fasting.

8:00 a.m. - Fasting shake or smoothie

12:00 noon - 1 serving of clean protein, one large salad, and a simple dressing (Cold pressed olive or coconut oil and lemon juice).

2:30 pm - 1 healthy, sugar-free snack or 1 portion of fruit.

5:30 pm - 1 serving of clean protein (or fish) and one serving of steamed or roasted vegetables. 

  

Plan 3: 12 - 6 Plan

Eat only between 12:00 pm and 6:00 pm each day for 18 hours of fasting.  Drink lots of water, and stay hydrated with herbal teas to help reduce hunger pangs.

1st meal at 12:00 noon - add extra clean protein to make up for skipping breakfast. Top up your meal with slices of avocado, a serving of peas and beans and a handful of nuts or seeds (soak the seeds overnight or a few hours before using).

5:30 pm - a serving of protein and vegetables.

Plan 4: The 2-Day and 5-2 Plans

2-Day Plan:

Fast in the morning or after an early evening meal. Reduce your calorie intake to at least 700 calories for two days.  During the 2-day window, use only fruits, vegetables, and healthy fats. (peas, beans, nuts, seeds, etc.)

For the five days, eat only clean foods. Use smaller portions for lunch and dinner and snack cleanly, but sparingly.

5- 2 Plan

Eat clean for five days each week, then fast for two consecutive days. 

Recipe guide to making fasting shakes and Smoothies

1-2 cups filtered or coconut water, herbal tea, almond, hemp, or coconut milk.

1 cup fresh or frozen fruits (apples, mangoes, pineapple, papaya, melons, etc.).

2 cups vegetables: cucumbers, zucchini, beets, carrots, broccoli, cauliflower, etc.

1 cup green leafy vegetables: kale, bok choy, green leaf lettuce, spinach, sprouts, etc.

1/4 cup fresh green herbs: parsley, celery, mint, rosemary, basil, etc.

One source of clean protein: avocados, chickpeas, peas and beans, coconut jelly.

Add Superfoods

1 Tbsp. flax meal

1 Tbsp chia seeds

1/4 to 1/2 tsp. Green powder: moringa, spirulina, wheatgrass, etc.

One tsp. ground cinnamon

1 fig of fresh ginger or *turmeric or at least one tsp. powder

1 Tbsp. Lemon or lime juice and 1/2 tsp. lemon rind/zest

Pinch of cayenne or *black pepper

Tips:

*Studies advise using turmeric and black pepper together to help boost the body's ability to utilize the curcumin in turmeric more efficiently. 

Since curcumin is not easily absorbed in the body, the active compound, piperine in black pepper may help divert curcumin from the liver directly into the bloodstream. Also, eat a healthy fat or oil when using turmeric to help promote absorption. 

*Capsicum from cayenne or chili powder helps activate the sweat glands to remove toxins through the skin. Cayenne pepper is antibiotic, detoxifying, anti-fungal and an excellent immune booster.

You can fast-track your healing with systematic, well-planned fasting. Fasting helps clean your colon, energizes and alkalizes your body. You'll enjoy greater focus, clearer skin, reduced stress levels and balance in mind and body.

How Sweet It Is! - The bitter truth about sugar

Let's face it; everybody loves to taste something sweet! Sugar is natural in all fruits and some grains, nuts, and vegetables.

Although some sugar is acceptable, the real problem in our diet comes from using refined (white) or free sugars. 

These types of sugars are in desserts, candy, cookies, ice cream, sodas, donuts and other foods that we will explore later in the article. High levels of sugar are also in some kinds of nut butter, canned vegetables, and dried fruits.

Research shows the over-use of sugar is a worldwide epidemic. In America, 1 in 3 adults is overweight due in some part to consuming high quantities of sugar.

Studies also show that the average American consumes as much as 22 teaspoons of added sugar daily or about 70 pounds of sugar each year!

Some sources of sugar:

Beetroot

Sugarcane 

It takes at least 10 pounds of sugarcane or 16 pounds of beetroot to make 1 pound of sugar. Few of us would down 1 teaspoon of sugar usually, but did you know that drinking a medium chocolate milkshake has up to 10 teaspoons of sugar?

Few realize how addictive sugar can be, but refined sugar has no nutritional value and can contribute to nutritional imbalances in the body.

Increases in sugar intake can cause feelings of hunger when you're not hungry. It then prompts you to eat more sweet stuff like chocolate, donuts or candy to satisfy the appetite.

Fact:

The more sugar one eats, the more it lessens the appetite for more health-giving foods.

When refining takes place, it strips sugar of the B-vitamins, chromium, and other organic salts. As you digest it, the body has to work harder to produce sufficient alkalinity in the blood to help neutralize the high carbon content in the sugar.   

It clogs the system and robs the body of essential minerals. Refined sugar also destabilizes the alkaline balance in the body.

How sugar affects the body:

The Immune System

High sugar in the body also weakens the immune system. The more sugar you eat, the less power your white blood cells have to fight off infections and disease. 

In fact, some research suggests that sugar can suppress the immune system for as much as 5 hours at a time! 

Some studies also show high levels of sugar in the blood may contribute to increases in colds and flu and some type of cancers.

Blood sugar

Since refined sugar has no fiber, and few healthful nutrients, it is absorbed more quickly into the bloodstream. 

It causes a "sugar rush" or spike in the blood glucose levels, then it drops drastically, especially in persons who are diabetic. 

The highs and lows in blood glucose can also affect the way the body uses insulin and can increase diabetic symptoms. Sugar may also promote insulin resistance or intolerance.

The brain

When the blood sugar drops, the brain becomes sluggish and foggy and helps reduce the ability to think and reason, especially in children.  Sugar also increases feelings of irritability and fretfulness, and studies suggest it may have the same effect on the brain as cocaine use.

Increase in inflammation

Research also shows that consuming large amounts of sugar may be more harmful to the body than eating meat and other high-protein foods. It's also one of the leading causes of inflammation build-up in the body.

The stomach

Recent studies reveal sugar causes fermentation in the stomach. It also increases stomach acids and may increase the risk of stomach cancer.

Depression

Too much sugar can also reduce the levels of B vitamins in the body. B vitamins help elevate the mood and promote a positive outlook.

Obesity

Over-use of sugar can also increase the fat levels (triglycerides) in the blood, and show up in the waistline. 

Tooth decay

Sugar can stick to the teeth and increase the incidence of tooth decay.

The colon

High sugar intake between meals may help increase the risk of colon cancer.  It enhances the growth of some cancer-causing cells in the intestine.

Brittle bones

A diet high in sugar can also lessen the calcium reserves in the body, and increase your risk of fracture due to brittle bones.

Gallstones

According to recent studies, refined sugar can also increase your risk of gallstones.

Crohn's disease

The low fiber content in refined sugar can increase the incidence of Crohn's disease. Chron's disease is a type of inflammation of the bowel and gastrointestinal tract (mouth, stomach, intestines, anus). It may cause abdominal pain, tiredness, diarrhea, bloody stools, weight loss, and fever. 

Low birth-weight in babies

Some studies show that high sugar consumption in pregnant teens may contribute to babies with low weight at birth. 

The liver

Perhaps one of the most critical areas in the body, we may overlook the way sugar affects the health of the liver.  The liver utilizes sugar in the form of fructose to make fat.

By using refined sugars like high-fructose corn syrup, we may increase the amount of fat in the liver, which can predispose us to liver disease.

Some studies suggest sugar may be just as harmful to the liver as alcohol and may increase liver fat, even if you are at your average body weight.  

Forms of sugar present in most commercial foods:

Many are not aware of the unknown types of sugar in most popular supermarket brands:

Fructose: Naturally found in fruits or in crystals made from processed cornstarch, rice or wheat. Crystalline fructose is about 5 times sweeter than high-fructose corn syrup and 20 percent sweeter than white sugar.

Sucrose: Regular table sugar.  It's usually harder for the body to break down. 

Lactose: Milk sugar, and is the cause of many food allergies and lactose intolerance.

Maltose: Malt sugar often used to replace high-fructose corn syrup. It's less sweet than table sugar and found in sweet potatoes, sprouted grains, some cereals, and fruits. Manufacturers use maltose in some candy and frozen desserts. The maltose in sprouted grains is used to make beer, malt vinegar, and whiskey.

Galactose: (used to thicken foods) and found in milk and some dairy products, and trace amounts in some seeds and beans.

Beet sugar: Made from beets that are grown commercially for sugar production.

Coconut sugar: Made from the sap of the date palm, sago palm or sugar date palm tree.

Sucanat: Less refined sugar with a higher content of molasses.

Date sugar: Made from dehydrated dates and used to replace white or brown sugar.

Agave nectar: Filtered and heated juice from the agave plant. While it may be a low-glycemic food, ongoing studies are showing agave may be just as high or higher in fructose than other foods. High fructose may help increase the risk of diabetes, heart disease, and hypertension.

Fact: Agave is not recommended for use by pregnant women. Research suggests it may cause defects in the unborn child.

Molasses: Use it in place of table sugar. It is full of calcium, iron, magnesium, vitamin B6 and other trace minerals and vitamins. 

Benefits of molasses:

Helps improve anemia

Improves osteoporosis

Treats skin disorders

Improves brittle hair and nails

Honey: One of nature's oldest and purest foods. Although honey is given a bad rap by some experts, it has many benefits when used moderately.

Benefits of honey:

Helps the body retain calcium from other foods

Preservative

Promotes good kidney function

Sedative

Laxative - good for bowel infections

Emollient: softens and moisturizes skin and hair

Bacteriacide: kills bacteria 

Antiseptic 

Antibiotic 

Disinfectant

Helps support liver function

Heals burns, wounds and ulcers

Relieves throat infections

Nourishes persons who are  underweight or infirm

Helps improve physical weakness, or lack of energy (asthenia)

Corn Syrup: Made from cornstarch and is high in glucose, maltose, and fructose.  It's used as an additive to help keep foods fresh and moist. Corn syrup can increase liver fat and uric acid in the blood.

Stevia: From the leaves of the green herb and is about 15 times sweeter than regular table sugar (sucrose). Stevia does not decay the teeth like regular sugar. While studies on stevia are ongoing, some suggest that it may increase appetite and body weight like other forms of sugar.

Some benefits of stevia:

May help regulate blood glucose levels in diabetics

Contains no calories

Vasodilator: Widens the blood vessels, allowing more blood flow in the cells and arteries, and reduces blood pressure.

Fruits and Vegetables: The best way to consume sugar. Along with sugar, fruits are high in fiber, which helps reduce the absorption of sugar in the body.  When sugar is slow-released in the system, it requires less insulin to process and reduces fat build-up in the body.

Sugar from fruits is better absorbed and tolerated by diabetics than other forms of sugar. Fruits are also higher in plant nutrients, vitamins and minerals which help the body metabolize sugar into energy.

Sugar alternatives:

Dates

Raisins

Honey

Fruits and vegetables

Raw sugar is significantly less damaging to the body than white sugar. Use moderately.

Sugar content in some favorite foods:

You may be surprised at the sugar content in some of the common foods we eat every day. Take a look! 1 gram of sugar = 4 teaspoons

Ketchup: 1 Tablespoon = 1 teaspoon of sugar

BBQ sauce: 2 Tablespoons = 14gs or 3 teaspoons of sugar

Fruit juices: Depending on the brand may contain from 3 to 6 teaspoons of sugar or 23 grams per cup.

Apple juice: 39 grams or 8 teaspoons of sugar

Low-fat yogurt: 1 cup size: 47 grams or 12 teaspoons of sugar

Spaghetti sauce: 1 cup =  2 teaspoons of sugar

Sports drinks: 20 ozs = 32 grams or 8 teaspoons of sugar

Chocolate milk: 8 ozs = 2 teaspoons of sugar

Granola: 1serving = 6 teaspoons sugar

Flavored coffees: lattes, cappuccinos, etc. up to 25 teaspoons of sugar or 3 times as much sugar as in Coke

Iced tea: 12 ozs = 33 grams or 8 teaspoons of sugar

Canned soups: 4-6 teaspoons of sugar per can

Canned fruits: 4-5 teaspoons of sugar per 1 cup servings

Ice cream: 17 grams = 4 teaspoons of sugar

Popsicles: 1/2 cup/1 popsicle = 3 teaspoons of sugar

Apple pie: 1/6 piece of pie = 4 teaspoons of sugar

Chocolate bars: 1 bar/2.6 ozs = 7 teaspoons of sugar

Candy bars: 2 ozs = 26.3 grams or 6 teaspoons of sugar

Baked Beans: 1 cup = 5 teaspoons of sugar

Breakfast cereals: 12 grams or 3 teaspoons of sugar

Canned puddings: 20 grams = 5 teaspoons of sugar

Milkshake: Medium 1 fl. oz = 10 teaspoons of sugar

Smoothies: 7-8  teaspoons of sugar 

Vitamin Water: 1 bottle - 32 grams or 8 teaspoons of sugar

Coca-Cola and some sodas = 8 teaspoons of sugar

Protein bars: 30 ozs or 8 teaspoons of sugar

Recipes:

Ketchup: 2 cups or 32 servings (1 Tbsp.)

2 cups canned tomatoes or 2 cups fresh, diced tomatoes

1- 4 oz. can tomato paste

1/2 red bell pepper, chopped

1/4 cup onion, chopped

1/8 cup frozen orange juice concentrate

1 bay leaf

1/2 tsp. celery seeds

2 carrots, cut in chunks

4-6 tbsp. lemon juice

Salt to taste (optional)

Garlic powder to taste

1. Blend all ingredients in a food processor until smooth

2.  Transfer mixture to a saucepan and simmer uncovered, on low heat

3. Stir constantly to desired consistency

4. Add more orange or lemon juice as needed

5. Add a touch of honey to taste if you need sweetener

Baked Beans

3 cups cooked white, black, red beans

1 1/2 cups tomatoes, canned

1/4 cup molasses

3 tbsp. or less honey to taste

1/4 cup dates

2 cloves garlic

1 onion sliced

1. Blend dates with 1/4 cup water in a blender. 

2. Mix all ingredients (except onions) and add salt to taste

3. pour mixture into a casserole dish

4. Place onions on top of beans

5. Bake for 1 to 11/2 hours until beans absorb most of the moisture 

6. Don't overbake

Enjoy!

A Stroke of Luck! How to reduce your risk of strokes

A stroke is one of the most feared and crippling diseases worldwide. Studies show that almost 1 million people suffer strokes yearly; and of these, close to 150,000 die from them.

Strokes can occur without warning and can change or significantly reduce your quality of life in the blink of an eye.

If you are among the 60 percent of persons who survived a stroke, you are among those who still have the opportunity to improve your quality of life and overall health.

If, like me, you have not suffered a stroke, let's see how we can help reduce our risks.

What causes strokes?
 A stroke can occur when the arteries become too hard or narrow. When this happens, it cuts off the supply of oxygenated blood to the brain.

Clots and accumulated plaque on the artery walls can separate from areas in the circulatory system, travel to the arteries in the brain and cause a blockage.

That part of the brain will die from lack of oxygen, by causing a blow-out or hemorrhage (bleeding in the brain).  This occurrence is known as a stroke.

What are the risk factors for strokes?
Risk factors that may cause a stroke will include:
Overly high or uncontrolled blood pressure: persons who suffer from hypertension are 8 times more likely to get a stroke than persons who enjoy normal blood pressure levels.

• An irregular heartbeat can also increase your chances of stroke by at least 6 times.
• Diabetes
• Obesity
• Lack of exercise
• smoking
• High Triglyceride levels (too much fat in the blood)
• High cholesterol

What are the signs of a stroke?

Blackouts are one of the early warning signs of an impending stroke. 

They can appear, then go away in less than 1 day, and may last for a few seconds each time. Continual blackouts may also bring on a heart attack. 

How do I help prevent or reduce strokes?

1. Control your blood pressure

If you suffer from heart disease, diabetes, or hypertension, you need to monitor your blood pressure regularly.

2. Control your weight

Reducing body weight helps you eliminate diabetes, hypertension and a heart attack.

3. Quit smoking 

Of every 6 persons who die of strokes, one of them is a smoker. 

Smoking can help increase your blood pressure and heart rate. 

The nicotine can also help narrow and harden the artery walls and increase your chances of blood clots. It places increased pressure on the heart and may cause a stroke or heart attack.

4. Exercise regularly

Exercise is good for the heart, brain and every organ in the body. It helps control your weight, improves the circulation and promotes better overall health and well-being.

5. Watch what you eat 

Practice eating foods high in fiber and low in fat and cholesterol.  Studies show that reducing your fat intake by at least 15 percent can help protect your arteries from plaque buildup.

6. Shake the salt habit

Although salt is a natural preservative, using more salt than is needed is one of the leading causes of hypertension worldwide. 

• Retrain your taste buds by preparing your foods with less salt. 
• Read food labels and know how much salt is added to your foods: Potato chips, fast foods, sauces, soups, salted nuts, frozen foods, etc. all have high levels of salt. For example, there are 800 mgs. of salt in a cheeseburger and 2,000 mgs. of salt in a 3-piece chicken dinner.
• Cook with more fresh herbs to help reduce salt in food preparation. 

Culinary herbs like thyme, celery, marjoram, and parsley have their own natural salt. 

Lemon juice is also an excellent alternative to salt where it can be used in cooking. Include these ingredients in your cooking to add more flavor and help reduce the need to add salt.

• Aim to use no more than 1 teaspoon of salt per day (4,000 mg.)

Salt-free herbs and spices

While fresh herbs are sometimes better, you can mix and match these ingredients to make your own dried rubs and seasoning blends:

• Garlic (fresh and dehydrated)
• Cumin
• Cinnamon
• Ginger
• Bay leaves
• Tarragon
• Sage
• Marjoram
• Oregano
• Basil
• Rosemary
• Fennel
• Coriander
• Clove
• Dill
• Orange zest
• Celery seeds
• Turmeric
• Red and green pepper flakes
• Paprika
• Dehydrated onion flakes and onion powder

Eat Your Heart Out..reducing your risk of heart disease

Eat Your Heart Out...how to reduce your risk of heart disease.

Studies show that heart disease is one of the leading causes of death worldwide. 

I'd like to share some simple steps that can help you maintain a healthy heart, prolong your life and improve your general health and well-being.

Factors that affect heart health:
1. High Cholesterol
2. Increased Body Fat
3. High Blood Pressure
4. Smoking
5. High Alcohol Intake

Foods rich in fat and cholesterol are among the primary causes of heart disease.

Studies show that a low-fat, high-fiber, plant-based or vegetarian diet can help reduce LDL "bad" cholesterol by over 30 percent.

Lower your cholesterol
Cholesterol and fat can clog your arteries, and reduce the free flow of blood and oxygen to the body.

You can reduce your risk of heart disease by as much as 50 percent if you lower your blood cholesterol by up to 20 percent.

To help clean your artery walls: 
Try to lower your cholesterol levels to about 160mg percent or less
Use more low-fat, high fiber, plant-based foods daily - potatoes, beans, grains, roots, and vegetables.

How to reduce fat in the diet

Did you know that men who are overweight increase their risk of a heart attack by as much as five times they the time they reach age 60?

1. Drink healthier milk:

Choose from 

Skim milk

Oat or rice milk

Almond, coconut, cashew milk 

2. Eat more fresh fruits instead of pies, ice-cream, and other desserts

3. Reduce your portion sizes

You can reduce the portion sizes of some of your favorite foods and still enjoy them. If you eat meat, reduce your normal portions by at least half.

4. Cut out high-fat dairy products like cheese, butter, eggs, salad dressings, oil, and meat. These foods contain no dietary fiber.

5. Learn to make your own foods more often.  

6. Lose those extra pounds:
Eat more foods in their natural state. 
Consume whole fruits instead of juices. 
Reduce refined foods and animal products.

7. Exercise regularly: 
Set up a consistent regimen to keep moving.  
Some good choices include:
Gardening
Swimming
Stretching
Walking (exercises every major muscle in the body at the same time)
Dancing
Cycling
Jogging
Sports and games

8. Stop smoking and consuming alcohol. 
Cigarette smoke and alcohol build up toxins and make the heart work harder.  
Alcohol can help increase your risk of stroke and hypertension and can also damage the walls of the heart. 

Smoking increases your risk of dying from heart attacks and strokes. 
By quitting smoking, you can extend your lifespan by more than 8 years! 

Heart Healthy Meal Plan:
Breakfast:
1 cup high-fiber cereal, hot or cold (oats, barley, etc.)
1 cup plant-based or reduced fat milk
1/2 cup fresh fruit 

Lunch:
1 Mixed green salad with lean protein: 
Lettuce, cucumber, avocado, etc. 
Add chickpeas, white, red or black beans, or tofu.
1 whole baked sweet potato topped with bean salsa.

Supper:
2 cups lean protein: tofu, beans, and a small salad
1/2 cup brown rice, quinoa, etc.

Snacks:
1 handful of walnuts, almonds, peanuts, cashews at least twice per week.
1 whole fruit (apple, plum, pear, orange, etc.)

Whole Grain Pancakes (6-8 pancakes)
3/4 cup cassava flour or other whole grain flour
1 tbsp. flaxseed flour
1 tbsp. Chia seeds soaked in 3 tbsps. water or milk = 1 chia egg
or 1 mashed ripe banana
1/4 cup coconut, almond or cashew milk
1/4 cup coarsely chopped pumpkin or sunflower seeds
1 tbsp maple syrup
1/4 tsp cinnamon or coriander
1/2 tsp baking soda
1/4 cup oil (avocado, coconut, etc.)

Method:
1. Set the "Eggs"
Soak the chia seeds in milk or water to set for at least 10 minutes.

2. Mix the wet ingredients:
Stir the oil, milk and maple syrup and flax egg until well blended.

3. Add the dry ingredients:
Flour, flaxseed meal, cinnamon/coriander, baking soda, pumpkin or sunflower seeds and salt. Blend until the batter takes shape.

4. Grease a griddle or skillet on medium heat. 

5. When the oil begins to heat up, place a small circle of batter onto the pan.

5. Cook on each side for about 2 minutes or until golden brown.

Amazing Avocados

Amazing Avocados!

Avocados are some of the healthiest foods on the planet. 

They are bursting with flavor and an abundance of nutrients: 
Vitamins B, A, K, C, E 
Folate 
Fiber 
Potassium                          
Magnesium                 
Phosphorous 
Choline
Riboflavin
Sodium
Sugars
Protein
Copper
Zinc

Numerous studies show avocados have a significant impact on overall health and well-being. 

They count among the best brain foods and are proven to help improve some health-related issues including:

• The heart
• Eyes
• Weight
• Aging                    
• Diabetes
• Cancer
• Blood pressure
• Brain 
• Cholesterol levels

Nutritional Benefits of Avocado

Low in Fat 

High in fiber

More potassium than bananas (14% compared to 10%)

Monounsaturated fat

Saturated fat

Carbohydrates

Let's see how avocados help improve overall health

The Heart:

Numerous studies reveal heart disease is the leading cause of death worldwide. Heart disease is associated with uncontrolled levels of:

1. Cholesterol
2. Inflammation
3. Blood pressure
4. Triglycerides (high levels of fats and oils in the blood)

Studies show the monounsaturated fat in avocados may help reduce LDL "bad" Cholesterol, inflammation and blood pressure by more than 20% while improving HDL "good" cholesterol by more than 20%. Lower levels of these risk factors help improve heart health. 

Research also indicates that consuming avocados as part of a low-fat plant-based or vegetarian diet significantly improves cholesterol levels.

The Brain:

Avocados are listed among the top brain foods in the world.  

As we age, cognitive function: the ability to process, perceive, make judgments, reasoning, and memory tend to decline. 

Avocados help improve healthy blood flow. 

Hypertension is said to increase the risk factors for cognitive decline.  The monounsaturated fat in avocados helps contribute to healthy blood flow, lower blood pressure and better brain function.

The Eyes:

Avocados are rich in antioxidants like carotenoids, lutein, and zeaxanthin which are proven to be highly beneficial for good eye health. 

Consuming avocados can help lower the risk of eye diseases and cataracts in aging adults.

Cancer Prevention:

Recent research shows the nutrients in avocados may help slow the growth of some cancer cells in prostate patients, as well as minimize the effects of chemotherapy treatment.

Since the fat in avocados is in the form of oleic acid, (also found in olive oil), it helps reduce inflammation to help fight cancer.

Tips: 

• Avocado oil is said to be slow/low burning when exposed to high heat. It makes a great alternative to cooking. Most other oils tend to oxidize at high temperatures, avocado oil does not.

• Studies also indicate consuming avocado oil along with soyabean oil extracts may significantly improve arthritic conditions. 

Weight Loss:

Studies show the high fiber in avocados help you feel fuller longer.

Eating avocados along with your meal to help curb appetite and over-eating. 

The high content of soluble fiber in avocados also helps improve bacterial levels to promote a healthy intestinal flora.

Other Benefits of Avocados:

• Studies show the monounsaturated and saturated fats in avocados may help the body absorb nutrients and antioxidants in other foods better. 
• They also help raise the nutritional profile of fruits and vegetables when eaten together.
•  People who eat avocados experience more weight loss, reduced body mass, and less body fat.
• Consuming avocados regularly also help reduce the risk for diabetes.
• The high potassium content in avocados may help reduce the risk factors for developing strokes, heart attacks, and kidney disease.

How to use avocados in the diet:

Tip: To reduce oxidation, squeeze a little lime or lemon juice to stop avocados from turning brown.

There are so many ways to eat avocados:

Salads

Soups 

Dips and spreads

Shakes                                                                    

Ice cream                                                                            

Salsas

Substitute for butter or fat in baking

Substitute for mayonnaise and sour cream 

Health and beauty:
Make a mask for the face or hands to soften and moisturize skin.                                                

Recipe: 

Carob Avocado Cake or Brownies 

(I have included egg-free and gluten-free options)

Ingredients:

2 mashed ripe avocados

1/2 cup flour (all-purpose, gluten-free/whole wheat pastry/spelt flour, etc.)

1/2 cup unsweetened carob powder

2 Eggs or (2 tbsp. chia seeds soaked in 6 tbsp milk or water)

2 Tbsp. ground flaxseeds

1/2 tsp baking soda

1/2 cup sweetener of choice (brown sugar, honey or maple syrup                                   

1 tsp cider vinegar                                   

2 tsp vanilla essence                                   

1/4 cup coconut or avocado oil

1/4 to 1/2 tsp salt

1/2 cup carob chips

Pre-set the oven to 350 degrees.

Mash the avocados and put them in a food processor with the maple syrup. 

Blend them until they are smooth.

Next, add the eggs or egg substitute, and vanilla essence. 

Mix well to combine.

Gently fold in all dry ingredients: (flour, flaxseed powder, baking soda, salt)

Switch off the food processor and stir in the carob chips.

Take out the processor blade and spread the batter into a lined or greased dish/cake pan or spoon them into a brownie pan.

Bake in the oven for about 25 -30 minutes or until a toothpick or knife comes out clean.

Cool on a wire rack and cut into squares if baked in a dish.

     

Yummy!

  

A Man's Guide to a Healthy Prostate at any Age

A Man's Guide to a Healthy Prostate at any Age 

Do you or someone you know have prostate cancer or other health-related prostate issues?

Numerous studies show prostate cancer among men is on the increase worldwide. 

Men over 40 years and even in their early 30s are especially at risk of developing prostate problems.

What is the prostate?

It’s a gland located in front of the rectum, below the bladder. It surrounds the urethra, a tube which leads from the bladder into the penis.

What does the prostate do?

The prostate gland produces a fluid which contains substances that keep the sperm cells functioning well.

The fluid mixes with male sperm to form semen.

The prostate is usually about the size of a walnut, but it can grow throughout a man’s life. Problems arise when it becomes too large as some men get older.

What happens when the prostate gets too large?

Studies show when the prostate gland becomes enlarged, it puts pressure on the urethra and causes the wall of the bladder to become thicker.

When this happens some men find it difficult to urinate or maintain good bladder function.

Hormonal levels tend to decrease as men age. With lower testosterone levels, the prostate may produce less fluid, which can affect the healthy functioning of the prostate. 

What is at risk for prostate challenges?

Men who: 
Are overweight or obese
Are over 40 years
Do not engage in regular exercise or other physical activity
Have type 2 diabetes
Have a family history of prostate problems
Suffer from erectile dysfunction (ED)
Have heart related or cardio-vascular issues

Some of the complications related to prostate dysfunction may include:

·       Blood in the urine

·       Urinary tract infections

·       The inability to urinate or empty the bladder fully

·       Bladder stones

·       Kidney or bladder damage

What’s the solution?

Maintaining a healthy prostate should become a significant part of an overall healthy lifestyle, especially as men age.

While studies are ongoing, it’s a good idea to adapt to certain changes in the diet and lifestyle to help reduce your risk of prostate dysfunction or possible cancer.

Step 1.

Increase your intake of whole fruits and vegetables

Studies show that vitamin C helps reduce swelling and increase urine production in men with prostate issues.

Fruits and vegetables rich in vitamin C include:
Cantaloup
Mangoes
Strawberries                  
Spinach
Citrus fruits
Cherries
Blueberries
Blackberries

Your daily intake: 1 cup or 14 mg. of fruit contains as much as 90 mg of vitamin C per serving.

Watermelon, tomatoes, papaya, apricots, and pink grapefruits contain lycopene, a powerful antioxidant, and anti-inflammatory that may help reduce the risk of existing tumors.

Green Leafy Vegetables

                                           

Chinese Cabbage               
Broccoli
Kale                                  
Brussels sprouts
Cauliflower

Step 2.

Do not smoke

Step 3.

Increase your selenium levels

A recent and ongoing study suggests that selenium may help reduce the risk of prostate cancer. Foods rich in selenium include:

Sunflower seeds 

Sesame seeds

Cashews 

Wheat germ

Mushrooms                  

Garlic

Almonds

Brazil nuts

Step 4.

Eat more peas and beans

Peas and beans are high in fiber and plant protein that may help promote a healthier prostate.

Peas and beans can help reduce or eliminate red meat and other processed meats in the diet.

Include more lentils, red, black, white and pink beans for overall good health.

Your daily intake: At least 2 ounces or 56 grams per day.

Step 5.

Include more Omega-3 fatty acids

Increasing your intake of foods rich in omega-3 fatty acids can also help reduce the risk of some types of cancers.

These include:
Wild-caught salmon
Sardines
Tuna
Flax seeds are rich in powerful nutrients. They are an excellent source of omega-3 fatty acids.

One oz. or 28 grams daily provides over 6,000mgs omega-3 fatty acids, way more than the daily requirement.

Walnuts – One serving (1 ounce/28 g) can meet the full daily requirement of omega-3 fatty acids.

Chia seeds – Another nutritional powerhouse for overall health, chia seeds have more than 4,000 mg omega-3 fatty acids per serving (1 ounce/28 g).

Hemp seeds – are rich in fiber, zinc, magnesium, iron, and protein. They contain almost 6,000 mg of omega-3 fatty acids per 1 ounce serving.

Brussels sprouts – when cooked, they contain three times as much omega-3 fatty acids or 135 mg per ½ cup serving.  

Step 6.

Eat nuts regularly, but in moderation

A handful of nuts daily is all you need to help maintain a healthy lifestyle. 

Nuts contain healthy fats that reduce cholesterol and protect your heart, prostate and brain function.

Further tips:

To help maintain good prostate health throughout life:

Get annual PSA and digital rectal exams when you reach age 50 and onwards.

Men who have a family history of prostate issues should get tested as early as age 45.

Exercise more 
Regular movement helps reduce body fat, improve heart and brain function, lower blood pressure and increase overall health and well-being.

Recipe:

Men’s Power Shake

1/cup fruits or berries

1 cup almond or coconut milk

1 Tbsp. or a mixture (chia seeds, hemp seeds, flax seeds, sunflower seeds)

2 Tbs. whole oats

1 tbsp. nut butter

½ cup plain yogurt

Ice cubes (optional)

Place all ingredients in a high-speed blender and process until smooth. Enjoy!