Raspberries... My Favorite!!

My favorite fruit is Raspberries! They are so sweet and have the beautiful dark pink color. I love to eat them all year round. The best is when you get them fresh off the bush. Try planting a raspberry bush in your back yard. You will be able to eat them all year round and not have to worry about the price tag. Not only are they pretty and delicious, they are also a super fruit and here's why:

• high in ellagic acid, a phenolic compound that may help prevent cancer, inhibit the growth of cancer cells and stop the growth of some cancers.

• seed oil has a natural sun protection factor.

• contains high amounts of polyphenolic compounds known for their anti-cancer properties.

• contains strong antioxidants such as Vitamin C, gallic acid and quercetin .

• packed with fiber that helps slow the digestive process so you feel full longer.

• Contains Manganese, a trace mineral that helps keep your metabolic rate high, which burns fat.

Raspberry oatmeal is a yummy and nutritious way to start the day!

1/2 cup oatmeal
1/4 cup raspberries
3/4 cup water
1 tbsp coconut oil
dash of cinnamon

Mix oatmeal and water in a bowl and microwave for 1 minute. Stir and then microwave for another minute. Smash up raspberries and add to the oatmeal along with coconut oil and cinnamon. Mix it all together and enjoy!

My new article on LIVEstrong.com

Check out my new article on LIVEstrong.com! Nutritional benefits of soy protein! I recently joined the LIVEstrong team as a freelance writer. There will be more articles to come! Do you have anything specific you want me to write about? Let me know!

http://www.livestrong.com/article/256734-nutritional-benefits-of-soy-protein/

Calcium and Women's Health

Calcium is the most abundant mineral in the human body and a very important one. Calcium is required for muscle contraction, blood vessel expansion and contraction, secretion of hormones and enzymes, and transmitting impulses throughout the nervous system. It is also responsible for the development and health of teeth and bones and protects the body from bone loss as we age. As we get older, bone breakdown exceeds formation resulting in bone loss that increases the risk of osteoporosis over time. In women, the rate of bone loss speeds up after menopause when estrogen levels fall.

 Women are more prone to bone loss than men. That is why bone health should be addressed when girls are in the late teens. The U.S. Department of Agriculture states the Adequate Intake of Calcium for Girls ages 15-18 years should be 1,300mg. Women who are premenopausal need 1,000mg of calcium a day from food and supplements to maintain healthy bones. Dairy products are a great source of calcium. One cup of milk alone contains 315 mg! That is almost one third of the adequate intake! For vegetarians, vegans, or people with dairy allergies, Calcium can be obtained from non-dairy sources.

Good non-dairy Calcium sources:

• Spinach
• Broccoli
• Kale
• Turnip greens
• Mustard greens
• Soy milk
• Pink salmon
• Oysters
• Dried beans
• Peanuts

Calcium absorption can be maximized by taking a supplement that contains Vitamin D and Magnesium. Calcium absorption decreases as the Calcium content of a meal increases, so it is recommended that people consume only 500 mg or less per serving. It does not matter what time of day the supplement is taken but some people experience heart burn or upset stomach when taken at night.  

Here are some tips to maintain healthy bones:

·  Exercise. Include weightlifting and yoga in your workout regimen.

·  Eat a well-balanced diet with at least 1,000 mg of calcium a day.

·  Do not smoke. Smoking increases your risk of osteoporosis.

Forgo the End of Summer Blues!

 It is September and the end of summer is fast approaching! Don't let this get you down. You may be waving goodbye to summer but that does not mean you have to wave goodbye to fun outdoor activities! The beaches will be closing but there are still plenty of fun things to do outside to keep you and your family active! All you need to do is use your imagination and think outside the box!

Here is a list of some fun things to add to your to do list:

• Apple or Pumpkin picking -- it is fast becoming that time of year to visit your local orchards to pick apples, pumpkins and a variety of squash. The yummy fruits and vegetables can be used to cook up a wonderful dinner or healthy dessert!

• Most local newpapers list upcoming events. Check to see if there is a fair or walk/run for charity in the area. There are a lot of these types of events that take place in the fall. Also check out local museums and aquariums to see what interesting exhibits they have for the fall. It can be a great weekend activity to with the family or loved ones and get you all outside!
  

• Go for a scenic walk in the park  or local nature reserve. In September the temperature starts to cool down and makes it a little more comfortable to spend the day outside enjoying mother nature.

•  Wine tasting at a local vineyard is always a fun thing to do with friends or significant other. When wine tasting, you don't have to actually drink a lot of wine. You are given samples to taste and a sample is just enough to wet your palate. You don't have to worry about calories adding up. This is a great way to try something new and you might learn something new while you are at it! 

Get outside and have some fun. Do something that you have never done before. Don't be afraid to try something new. You never know until you try!

New Promo video

Here is one of my new promo videos! Check it out!

Green Tea anyone?

Green Tea may seem like one of  those fad drinks but truth be told it sure is packed with all kinds of good stuff for your body! For centuries the Chinese have been using this tea for its health benefits.  

What makes this tea so powerful is the fact that it is rich in catechin polyphenols, particularly epigallocatechin gallate (EGCG). I'll explain.... EGCG is a powerful anti-oxidant. It inhibits the growth of cancer cells and it kills cancer cells without harming healthy tissue. It has also been effective in lowering LDL (bad) cholesterol levels, and inhibiting the abnormal formation of blood clots. This is very important because the formation of abnormal blood clots is the leading cause of heart attacks and stroke.

 This is a very mild tea with a slight grassy taste. It is great to drink on its own or you can add it to a smoothie or protein drink. Green tea does contain a small amount of caffeine, anywhere between 3 mg - 30 mg per cup depending on the type of tea and how it is prepared. Just so you know, regular drip coffee contains about 200mg of caffeine per cup. The small amount of caffeine does have an added benefit of speeding up the metabolism, which helps burn excess fat. 

Add a cup of green tea into your daily regime and see if you notice a difference in how you feel. I bet you will!

Quinoa - Quinowhat?

Quinoa is one of my favorite grains! First of all it is pronounced keen-wah. This is an ancient grain that the Inca's held to be sacred, calling it the "mother of all grains". Quinoa is so special because it is a complete protein, meaning that it contains adequate proportions of all 9 essential amino acids. These are amino acids you need to get form food because your body cannot create them on its own. To make things even better, it is a good source of protein, dietary fiber and phosphorous

Quinoa is very easy to prepare and it is gluten-free. It is a great choice for vegetarians for people with gluten allergies. It can easily be a substitute for white rice or couscous. Once cooked, it is light and fluffy with a slightly nutty flavor. Quinoa flour can also be used in wheat-based and gluten-free baking. A suggested mix is three parts Quinoa flour, three parts sorghum flour, two parts potato starch, and one part tapioca starch.

Get in the kitchen and experiment with this dish! The possibilities are endless with this grain. It can be used for breakfast lunch and dinner! I love to make pancakes or waffles with it myself!