4 Reasons Salmon is a Top Pick for Dinner

The first fish I ate… Salmon…considered a brain food (oh that’s why I’m so smart!) 

  1. Is a great source of high-quality protein
  2. Contains Omega 3 Fatty Acids which have been proven to protect heart health, lower risk for stroke, improve blood lipid patterns and blood vessel function, and help reduce symptoms of immune and inflammatory disorders
  3. High in Vitamins A, B, B6, D, and Vitamin E (which is a powerful antioxidant)
  4. Also contains Calcium, Iron, Zinc, Magnesium, and Phosphorus

Want a quick, tasty and healthy dinner? Check out my Low Cal, Healthy but still Tasty Salmon Recipe!

 

* Disclaimer: I am not a nutritionist or a medical professional. These are healthy suggestions based solely on personal experiences, personal opinions, and light research. 

6 Sweet, Healthy Benefits of Strawberries

The wonderful red, juicy fruit – the strawberry.

Not only a great sweet treat to beat those cravings but packed with wonderful nutrients. 

A simple, sweet treat recipe:

Ingredients:

– Package of Sugar Free Strawberry Jello

– Fat Free Whipped Cream

– Sliced Strawberries

1.) Prepare jello as directed on box.

2.) Place sliced strawberries in jello mix in bowl.

3.) Allow jello to set as instructed on box.

4.) Scoop into serving dishes and top with whipped cream.

* Disclaimer: I am not a nutritionist or a medical professional. These are healthy suggestions based solely on personal experiences, personal opinions, and light research. 

13 Health Benefits of the Juicy Grapefruit

A little sweet a little tart, an in between citrus fruit. This fruit is power-packed with healthy goodness!

 

– Super packed with Vitamin C and A!!!

– Boosts the immune system

– Good for the eyes and skin

– Can improve your mood

– Helps maintain a healthy heart

– Assists in healthy bone growth

– Helps beat kidney stones.

– Grapefruit is a natural fat burner and boosts metabolism!

– It’s hydrating! Grapefruits are made up of about 9% water and are packed with electrolytes!

– They’re high in antioxidants!

– Helps reduce cholesterol.

– They’re low in calories!

– May lower the risk of stroke.

Incorporate them into your diet by:

– Layer with avocado spread on whole grain toast with some sea salt sprinkled over.

– Make grapefruit and yogurt popsicles.

– Squeeze your own fresh grapefruit juice.

– Toss them on top of a salad.

– Toss with sliced strawberries, grapes, bananas and sunflower seeds for a simple fruit salad.

* Disclaimer: I am not a nutritionist or a medical professional. These are healthy suggestions based solely on personal experiences, personal opinions, and light research. 

14 Lovely Health Benefits of the Aphrodisiac Oysters

Oysters are notorious for being a natural aphrodisiac, so much that they lose some of their clout for being a powerful health food. Get your romance on and stay healthy with this wonderful treat. 

1. Boosts metabolic activity.

2. Helps lower cholesterol levels.

3. High in antioxidants.

4. High in protein.

5. Energy boosting.

6. Promotes healthy skin.

7. Mood boosting.

8. Improves brain function.

9. Good for the eyes.

10. Promotes blood circulation.

11. Beneficial for healing wounds.

12. Helps prevent osteoporosis.

13. Strengthens immune system.

 14. Improves heart health. 

Get Cooking with these Oyster Recipes from Food Network.

* Disclaimer: I am not a nutritionist or a medical professional. These are healthy suggestions based solely on personal experiences, personal opinions, and light research. 

7 Awesome Reasons To Eat Butternut Squash

Last night’s dinner was one of my favorites, butternut squash with brown sugar and butter, just like my Grandmother used to make it. A great nutrient packed pick perfect for the season.

1. Low in calories, fat, and carbs.

2. High in potassium which helps decrease blood pressure.

3. High in fiber.

4. Packed with Vitamin C for healthy, glowing skin and improved immune system.

5. High in Vitamin A which is important for good eyesight.

6. Contains manganese which helps maintain healthy bones.

7. High in antioxidants which helps reduce inflammation. 

Give these healthy recipes a try:

Easy Garlic Herb Butternut Squash

Roasted Brussels Sprouts, Cinnamon Butternut Squash, Pecans & Cranberries

Butternut Squash Apple Soup

* Disclaimer: I am not a nutritionist or a medical professional. These are healthy suggestions based solely on personal experiences, personal opinions, and light research. 

7 Reasons Yogurt is My Favorite Snack Now

My new snack obsession is Fage’ Greek Yogurt…with the fresh fruit toss in. A snack I don’t go most days without, these are great to take to the office with me and squeeze in for a mid-morning eat during one of my many conference calls. Besides loving the taste of these I know that I am fueling my body with a snack that shares many health benefits and helps me stay in control of my diet.

 

  1. Yogurt is high in protein.
  2.  Contains probiotics that aid in healthy gut functions.
  3. Packed with vitamins such as potassium, Vitamin D, Vitamins B5 and B12, phosphorus, and zinc.
  4. Studies show it may help reduce risk of high blood pressure.
  5. Helps keep you fuller.
  6. Helps boost the immune system.
  7. Is a good source of calcium.

There are so many varieties of yogurt out there so you everyone can find one to their taste (even me and I’m super picky!). Just be sure to keep an eye on how much sugar they contain.

 

 

 

 

 

 

* Disclaimer: I am not a nutritionist or a medical professional. These are healthy suggestions based solely on personal experiences, personal opinions, and light research. 

10 Reasons You Should Drink Tea Every Day

I love love love to curl up with a cup of hot tea! Maybe it’s the Brit in me but anywhere, any time of year, you can find me drinking tea. I have found that a cup of hot tea can mellow me out, keep me from snacking, and soothe a sore throat. It can make my tears go away, bring a smile to my face…tea fixes everything in my life. Tea not only has it’s emotional benefits for me but it also has quite a lot of health benefits. Did you know that studies have shown that tea even has some cancer fighting properties?  And since tomorrow is National Hot Tea Day (I believe there is a day for everything nowadays) I am happy to celebrate! I’ll raise a mug to that!

And there are so many types of teas to choose from. My go-to is usually an English Black Tea or a Green Tea but don’t shy away from more adventurous flavors – Blood Orange is amazing and Hibiscus Tea is great too!

* Disclaimer: I am not a nutritionist or a medical professional. These are healthy suggestions based solely on personal experiences, personal opinions, and light research. 

7 Wonderful Reasons to Add Almonds to Your Snack Routine

I am a healthy snack fanatic. With the exception of Cheetos, I would choose something fresh over chips any day. I think they taste better and I feel better eating them. This series is all about making that healthier choice. I’ve combined some benefits of some of my favorite power foods with some snacky ideas and recipes in this series to help you fight the temptation of running to the vending machine. This week’s choice – almonds! I will never forget my first time eating a raw almond from the organic stand at the Farmer’s Market – ripping off the green shell to find this beautiful nut inside packed with super powers!

Why eat Almonds?

  1. They help maintain blood sugar levels – which means more consistent energy in the day.
  2. They are considered a good source of fiber and are packed with protein and healthy fats.
  3. They’re considered a power food for the brain. Who doesn’t want a super-charged brain?! Almonds contain riboflavin and L-carnitine which are nutrients that help with neurological activity and help prevent cognitive decline.
  4. They can help reduce hunger which aids in weight loss (or helps prevent weight gain).
  5. They have healthy antioxidants and healthy fats that support overall heart health helping to prevent heart disease and heart attacks.
  6. They are a wonderful resource of Vitamin E and antioxidants (again with those awesome antioxidants!) which promotes healthy skin.
  7. They are high in magnesium. Check this read out for 11 Miraculous Ways Magnesium Heals Your Mind & Body.

Here’s some yummy snack ideas to get you started:

Mix some almonds into a non-fat Greek Yogurt.

Add almonds & bananas to a bowl of (low sugar) cereal.

Have a handful of almonds with some berries.

Spread almond butter on whole wheat toast.

And my favorite – a bunch of raw almonds from market!

 

* Disclaimer: I am not a nutritionist or a medical professional. These are healthy suggestions based solely on personal experiences, personal opinions, and light research. 

How to Make a Quick, Tasty Salmon Dish that’s Only 300 Calories

I love to cook but I also love to eat healthy…sometimes coming up with the right combination can be tricky… this is a recipe I put together for my Mom and I one night….keeping it around 300 calories per serving (came to 311.5 calories for total meal – I came pretty close!) Recipe is broken down for one serving – multiply to create additional servings.

Ingredients –

  • 3 oz salmon fillet
  • 1/2 c broccoli florets
  • 1/2 medium tomatillo
  • 1 Tbsp chopped onion
  • 1 tsp olive oil
  • 1 tsp soy sauce
  • 1/4 Tbsp sesame seeds
  • 1/3 medium potato
  • Blackening Seasoning

Directions –

  1. Heat  pan to medium-high heat and spray pan with Pam. Slice potato into thin slices. Place potato slices into pan and sprinkle with Blackening Seasoning. Cook until tender and then remove from heat.
  2. Meanwhile, dice tomatillo. Toss tomatillo, chopped onion in small bowl with oil and 1/2 tsp of soy sauce.
  3. Steam broccoli.
  4. While potatoes are cooking, heat second pan to medium heat and spray with Pam. Place salmon fillet in pan and sprinkle with salt and pepper. Cook about 5 minutes and then drizzle remaining 1/2 tsp soy sauce on top of salmon. Continue cooking salmon until just about done, then top with tomatillo and onion. Cook until at desired doneness.
  5. Serve salmon with potatoes and broccoli.

Check out my post on why salmon is so awesome for you – Power Food – Salmon

 

 

Remembering loved ones on World Stroke Day… and Reducing your Risk & Increasing Awareness

This is a difficult post for me to write but I feel it is important that we share our stories to help others. The risks of strokes are real and many of us are unaware of how much a stroke can affect our lives. My Grandfather had a stroke last December and it changed my and my family’s lives forever. Luckily the Lord was watching over him when it happened… he was in his basement and happened to be on the phone with my uncle when it occurred so we were able to get help to him fairly quickly but the damage had been done. We were able to enjoy his company for several months after until he left us to be with the Lord in August. His quality of life was never the same though. He spent those last months in a nursing home with a limited diet and restricted to bed or a wheelchair. We enjoyed many afternoons in the gazebo watching the geese and ducks in the pond and those moments we were blessed to be with him while we could. He is missed everyday.

Studies have shown that 80% of strokes can be prevented.

Major risk factors for stroke:

  • High Blood Pressure – this is the main risk factor for stroke. It is important to do what you can to make sure you keep your blood pressure regulated. Watch your sodium intake, maintain a healthy weight are a couple of ways to control this; speak with your doctor for help.
  • Diabetes
  • Heart Diseases – know your family history, speak to your doctor about risks.
  • Smoking – smoking damages the blood vessels which raises your blood pressure, it also reduces the amount of oxygen that reaches your body’s tissues.
  • Excessive alcohol intake.
  • Drug Use
  • Age and Gender – as we get older, our risks increase. Men are more likely to have a stroke, but women are more likely to die from a stroke. It is so important to continue to take care of your health even as you get older.
  • Personal or Family History – again know your family history and make sure you are finding ways to protect yourself.
  • Overweight and Obesity
  • Stress and Depression
  • Unhealthy Diet & Lack of Physical Activity

I can’t stress enough how important it is to take care of yourself. A healthy diet and regular exercise routine has shown to significantly reduce the risks of stroke. Unfortunately in some cases we cannot prevent a stroke. Here are some signs of a possible stroke…

Stroke Warning Signs:

  • Face Drooping
  • Arm Weakness or Numbness
  • Speech Difficulty
  • Sudden Confusion
  • Sudden trouble seeing
  • Sudden trouble walking, dizziness, loss of balance or coordination
  • Sudden severe headache

Having a stroke or watching a family member or friend go through a stroke is never an easy process but we can do things to help reduce the risks and educate ourselves of the signs so that we can get them the help they need to survive it.

Resources:

National Stroke Association – www.stroke.org

National Heart, Lung, and Blood Institute – www.nhlbi.org

American Stroke Association – www.strokeassociation.org

In honor of My Grandfather, you will be forever in our hearts. 

grandpa and me