Recipe: Quinoa Toubbouleh – Salad

Quick, Simple, Fresh, and Healthy!

Adding quinoa to your green salad adds so much vital nutrients. Quinoa (pronounced “keenwah”) is one of few plant-based foods that is a source of complete protein that contains 9 essential amino acids. Our bodies can’t produce it, so this quality is especially important for vegans and vegetarians. Quinoa is gluten-free, high in iron, magnesium, B and E vitamins, calcium, phosphorus and potassium. Quinoa is also very high in fiber and has a low glycemic index. Low glycemic foods are slowly digested and absorbed. They produce only small fluctuations in blood glucose and insulin levels. This is especially important for diabetics because quinoa doesn’t hit their blood stream quickly like white rice. I usually make a medium size pot, and use it throughout the week to create all kinds of salads. It saves me a lot of time in the kitchen. Here a recent recipe to enjoy. This serves for two people.

INGREDIENTS

  • 1 cup uncooked quinoa
  • 1 lemon
  • 1 Tbs olive oil
  • 1 minced garlic
  • 1/4 cup of chopped parsley
  • 1/2 tsp salt
  • 1/2 yellow bell pepper
  • 1/4 cup green peas
  • 2 big radishes
  • 1 avocado
  • 1/2 pear
  • 2 cups of arugula

INSTRUCTIONS

  1. To cook the quinoa. Rinse the quinoa under cook water. Place quinoa in a pot with 1.75 cups of water. Place lid on top and bring to boil over high heat. Reduce the heat to low for 15 minutes. Let quinoa cook before making the salad. This is why I usually do a big batch once a week.
  2. While the quinoa is cooling, prepare the rest of the salad by cutting up the rest of the ingredients.
  3. Dressing: Squeeze the juice from the lemon into a bowl. Add olive oil, salt, minced garlic, and chopping parsley.
  4. Once quinoa is cooled, add all the vegetable ingredients together. Pour the dressing all over and stir to coat well. Serve immediately or store in the refrigerator until you’re ready to enjoy.

There’s no wrong or right ingredient with making a quinoa salad. You can easily add whatever vegetable, fruit, even legumes, nuts and leafy greens you like. The idea here is to simplify your life with quick options for a more healthier plant-based diet.

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What I’m Reading Now?

I’m journeying on a new path to learn how to meditate. I need to bring calm, stillness, and peacefulness to my mind. I’ve heard and read about the many amazing benefits on practicing meditation, and I’m at the right stage in my life where I need it the most. With a full time career, three children, husband, and a dog; it’s a time much needed. I chose The Headspace Guide to Meditation and Mindfulness by Andy Puddicombe to kick start my journey because it came highly recommended by Bill Gates. No, I don’t know him personally, although I wish! I follow his blog, gatesnotes. If you don’t, you should. He’s brilliant, Google him. Bill is the reason why I researched Andy in the first place. Andy is 47 with many years of training in monasteries in India, Nepal, Myanmar, Thailand, Australia, Russia, and Scotland. He’s even an ordained Buddhist monk.

Andy’s approach to meditation is clear and easy to understand. He teaches amazing techniques, and they’re easy to apply to your everyday busy lifestyle. Andy also believes all you need is 10 minutes a day. Obviously, if you have the ability and time to meditate longer, by all means meditate. When you think of 10 minutes, it’s actually not that long; however, it’s hard for the average person to sit still with a clear mind. More importantly, the practice of meditation is about much more than simply sitting down for a set period of time each day. Andy says, “it’s about training in awareness and understanding how and why you think and feel the way you do, and getting a healthy sense of perspective in the process.” His book also looks deeper in the differences between understanding mindfulness and headspace. He even have an app called, Headspace available on IOS. I haven’t downloaded it yet, but I intend to. Let’s take a look at mindfulness, Andy explains it as the temptation to judge whatever emotion that comes up, and therefore neither opposing or getting carried away with a feeling. And headspace is the result of applying this approach. Headspace delivers a sense of ease with whatever emotion is present.

How many times you’ve been in a situation where someone pissed you off? It angers you, and you feel like you just want to explode. Then you move through your day retelling that scenario over and over to everyone you possibly can share it with. Instead of moving forward productively with your day, you dwell and relive that situation over and over again transferring that negative energy to your friends, love ones, and even into your workplace. This behavior is toxic and becomes debilitating to your mind, body and soul. Who wants to go through life this way? Surely not me! Knowing how to let go and release these toxic thoughts and energy is my goal.

Andy’s book offers four steps to help you achieve meditation. His Take10 summary is recommended to follow each and every time before you meditate.

  1. Getting Ready
  2. Checking-in
  3. Focusing the mind
  4. Finishing-off

The book explains in detail what you need to do in each step to get your mind and body ready. I’m almost midway finish reading the book. I feel more confident than ever. This book has already taught me about the layers of my thoughts, dealing with my emotions, and how to tackle each one as they come to mind. I’ve re-read many chapters and made side notes. It’s definitely a page turner. If you’re interested in learning how to meditate, this book may help you. I would love to hear about your journey or any suggestions on meditation.

How to Care for Your Hair … Down There

#pubichaircare #nytimes #well
Are your products helping, hurting or are at all necessary? Credit Credit Phillipp Arnold/Getty Images

There are several pubic hair products on the market, but they seem to offer a solution to a nonexistent problem.

How do I care for my pubic hair without giving myself a yeast infection? Is there anything I can do besides washing in the shower? I’ve noticed there are now oils and creams on the market, but I am wary based on past experience.

 Franny

[Have a question about women’s health? Ask Dr. Gunter yourself.] 

There is no need for any special pubic hair care regimen. There are several pubic hair care products on the market, but all seem designed as a solution to a nonexistent problem.

How to care or not care for pubic hair has not been studied. We know that removing pubic hair is associated with injuries — burns from hot wax, for example, or lacerations from razors. Infections from injuries or ingrown hairs can also happen. There is also data that suggests pubic hair removal may be associated with an increased risk of transmission of some sexually transmitted infections, or STIs. It is possible that the infection risk rises because the removal of pubic hair creates an easier portal of entry for some bacteria and viruses. It is also possible that pubic hair removal could change the microenvironment of the vulva in a way that reduces natural defense mechanisms. This association between pubic hair removal and STIs could also be correlation and not cause and effect. Basically, we don’t know what we don’t know.

There is no data linking pubic hair grooming of any kind with vaginal yeast infections. Remember, the vagina is inside your body and the areas of the vulva that have pubic hair are on the outside (where clothes touch the skin). The labia minora, the part of the vulva that is closest to the vaginal opening, does not have pubic hair. Biologically, it seems improbable that pubic hair care regimens or removal would contribute to vaginal yeast infections.

Could pubic hair removal contribute to vulvar yeast infections? These infections, much less common than vaginal yeast infections, produce intense external itching as well as redness of the vulva. It is possible that pubic hair removal could, through microtrauma, allow yeast that is normally on the skin to cause a vulvar yeast infection, although this hypothesis has not been studied.

Resource


Strong Bones Or Osteoporosis – Well Being Journal

In “Strong Bones or Osteoporosis” you will learn about the herbs, teas, and other nutrients that will reverse osteoporosis, keep your bones strong, and give you all the absorbable calcium you need—no matter your age! You might think you need lots of calcium or wonder about the best kind! In the first of this series by Earl Staelin you will learn about that and how hormones and light play a role, and why people who consume the highest amounts of calcium experience higher rates of osteoporosis and fractures than those who consume lower amounts.

Resource: Strong Bones Or Osteoporosis – Well Being Journal
— Read on www.wellbeingjournal.com/strong-bones-or-osteoporosis/

Healthy Start to Your Day

Quick oats!

What do you start your day off with? For me it’s sometimes a green smoothie, an almond butter toast with flaxseeds and chia seed toppings. Today, it’s my oatmeal. Midway through devouring my breakfast, I just had to snap a picture and blog about it. This was so simple to make. It didn’t require any frying. I literally just added hot water and waited 10 minutes. Then I topped it with cinnamon, ground up flaxseeds, blueberries, blackberries and half of a banana. This is what a healthy breakfast should look like. People often say, “oatmeal is boring!” I could see that, but then you should jazz it up. Be creative! Add cocoa nibs, which are cocoa bean pieces with nothing added to them. This would be for those chocolate lovers. Shredded coconuts and raisins are delicious too, or even some nuts. I added bananas for some sweetness because I don’t use sugars.

I think oatmeal is one of the healthiest most nutritious meal you can start your day off with. It’s packed with so many vitamins, fiber, and minerals. It’s also cheap, and easy to prepare. If you were to have a cup of basic quick oats everyday, it would cost you $.043. Can’t beat that!

Tell me what you think!

Enjoy & Eat Organic for Life!

For Valentine’s Day, Try Being Nice to Yourself

Sending love to others is easy. Being kind to yourself can be surprisingly difficult.

Valentine’s Day prompts many of us to send messages of love to the special people in our lives. But I’d like to propose a new tradition. Why not use this day to start being kinder to ourselves?

Read on…

nyti.ms/2UZt0bV

Government Shutdown Curtails F.D.A. Food Inspections

Government Shutdown Curtails F.D.A. Food Inspections

WASHINGTON — The Food and Drug Administration has stopped routine food safety inspections of seafood, fruits, vegetables and many other foods at high risk of contamination because of the federal government’s shutdown, Dr. Scott Gottlieb, the agency’s commissioner, said on Wednesday.

— Read on www.google.com/amp/s/www.nytimes.com/2019/01/09/health/shutdown-fda-food-inspections.amp.html

Opinion | Padma Lakshmi: I Was Raped at 16 and I Kept Silent – The New York Times

When I was 16 years old, I started dating a guy I met at the Puente Hills Mall in a Los Angeles suburb. I worked there after school at the accessories counter at Robinsons-May. He worked at a high-end men’s store. He would come in wearing a gray silk suit and flirt with me. He was in college, and I thought he was charming and handsome. He was 23.

When we went out, he would park the car and come in and sit on our couch and talk to my mother. He never brought me home late on a school night. We were intimate to a point, but he knew that I was a virgin and that I was unsure of when I would be ready to have sex.

On New Year’s Eve, just a few months after we first started dating, he raped me.

I have been turning that incident over in my head throughout the past week, as two…

— Read on www.nytimes.com/2018/09/25/opinion/padma-lakshmi-sexual-assault-rape.html

Cranberries for Urinary and Prostate Health

Did you know that urinary tract infections or diseases affect both women and men? UTI’s can put men at risk for prostate illness as well. The British Journal of Nutrition recently published a study where research followed 42 men with lower urinary tract disease. They found that the men also had elevated PSA and non-bacterial prostatitis. The researchers assigned the men to take either a supplement with 1,500 mg per day of dried powdered cranberries or a placebo.

The researchers tracked the men for six months while they took either a powdered cranberry supplement of 1,500 mg a day or a placebo, and then evaluated them with the International Prostate Symptom Score. This test evaluates urination, average flow, total volume, and post-void residual volume. The men taking cranberry showed significant improvement. There was no improvement in the control group. It makes common sense that if cranberries help wipe out UTI’s, it’s responsible that they would also help your prostate as well. Also, the men who took the cranberry supplement experienced lower PSA levels. It is likely that one will have to take 1,500 mg of dried cranberry powder in order to have effective results as did the men in this study, a dose that is easily obtainable both in health stores and online.

There are many ways to incorporate cranberries into your diet. It’s not just an American traditional Thanksgiving side dish. Cranberries can be added at any time throughout the year. Dried cranberries especially are delicious in salads and baked goods. Swap out your usual raisins for cranberries. Another way to incorporate cranberries into your daily diet is by adding them to smoothies. Frozen cranberries are available all year round. both antioxidant and anti-inflammatory phytonutrients. It’s also worth noting that cranberries are a very good source of vitamin C and a good source of vitamin E, two pivotal antioxidant nutrients. And in addition, they are a very good source of the mineral manganese, which is needed for proper function of some forms of the enzyme superoxide dismutase.

How do you incorporate cranberries in your diet? Please share…

Source: “The effectiveness of dried cranberries (Vaccinium macrocarpon) in men with lower urinary tract symptoms,” Vidlar A, Simanek V, et al, Br J Nutr, 2010; 104(8): 1181-9.

Reasons to Eat More Walnuts

The simple walnut offers a wide list of benefits. For starters, a new study shows that eating whole walnuts or walnut oil can slow prostate cancer growth.  But if you need more reasons than this, maybe the following reasons may persuade you to add these delicious nuts into your diet.

A large study at Harvard found that people who ate a handful of nuts every day were 20 percent less likely to die from any cause in a thirty-year period.

• English walnuts decrease cardiovascular risk by decreasing LDL and total cholesterol.

• Walnuts help control weight.

• They help control insulin in diabetics.

• Eating walnuts increases male fertility.

• Walnuts enhance cognitive function and improve thinking ability.

• Eating walnuts has been shown to suppress breast cancer tumors, perhaps from their omega-3 fatty acids, antioxidants, and phytosterols.

• They have also been shown to inhibit the growth of colorectal cancer by decreasing angiogenesis.

• Walnuts are a source of highly potent, high-quality antioxidants.

• Ellagic acid, a major polyphenol found in walnuts, has remarkable bone-building activity at the cellular level.

• Eating walnuts and walnut oil can reduce the stress response and lower the resulting blood pressure.

Just a quarter cup of walnuts provides more than 100 percent of the daily recommended value of omega-3 fats as well as providing copper, manganese, molybdenum, and biotin. It’s better to buy walnuts raw and organic to avoid those that are irradiated and pasteurized.

—Adapted from “13 Healthy Reasons to Eat More Walnuts” by Margie King, at http://greenmedinfo.com