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/

Advertisements

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!

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

Refueling With Beets

People often ask me, what vegetable should they eat daily? I used to say, organic kale or spinach. Now I tell people to eat beets along with their greens. Eating any form of green vegetables is crucial in any diet, but eating the whole beet plant is a two for one deal. The beet greens are just as edible and highly recommended to eat just like any other green vegetable. According to the whfoods.org, beet greens nutritional intake consist both of fat-soluble vitamins like A and K, as well as water-soluble vitamins like vitamins C and B2.  Beet greens are also packed with vital minerals like calcium, copper, magnesium, manganese and potassium.  In the phytonutrient category, beet greens show special benefits in the area of carotenoid richness. Beets are also naturally sweet so eating the greens will counter balance the sugar in the beets. Instead of tossing the green tops in the garbage, juice them with the beet or sauté a bunch and serve as a side dish.

Video: How Sugar Beets are Turned into Table Sugar

I recently stumbled upon this study done by researchers at Wake Forest University. According to the study, beets contain a high level of dietary nitrite, when ingested nitrite converts into nitric oxide (NO). Don’t get it confused. Nitrite into Nitric Oxide! So, the NO increases the blood flow and oxygen in the body. With this increase of blood flowing to your brain, your performance may be enhanced. This study is fascinating because they also discovered that drinking a beetroot juice supplement before a workout can make the brain of older people look younger. Whether you’re looking for performance enhancements or a younger brain, it’s definitely worth getting your daily doses of beets in.  Another study results were outstanding. Results indicated that beetroot juice given as a single dose or over a few days may improve performance at intermittent, high-intensity efforts with short rest periods.

  1. Muscle recovery after workouts
  2. Improved time trial performance
  3. Decreased cost of work when performing

Thus means you can finish the race or workout feeling less fatigued. Eating beets will increases your body’s endurance. I suggest based off of my research, opt out of the Gatorade and go for beet juice instead. My passion is eating healthy and spreading my knowledge of the importance of eating a nutritional diet, mainly plant-based. It’s been over a year now since I’ve added exercising into my lifestyle. In the beginning, I was exhausted and achy from my workouts. It was difficult to get on a consistent regimen but since I’ve got added beets to my weekly diet, I’ve noticed a positive upward shift in my energy pre and post workouts. I’ve always enjoyed eating and growing beets, and now that I’m working out, I’ve incorporated beets in my daily diet. I juice, shred for salads, or roast in the oven. Beets and their greens are now a staple in my household. If I could only get my two boys to eat it!

Other Health Benefits of Beets

Beets can lower blood pressure; promote eye, respiratory, and bone health; build immunity and increase stamina; and fight premature aging. There’s evidence they may even help prevent cancer. They’re highly nutritious, abundant in phytochemical compounds, low in fat and calories. Beets’ also supports detoxification.

Simple Beet Juice Recipe

  • 1 medium beetroot with the greens
  • 1/2 peeled lemon
  • Small piece of ginger
  • 1 cup of spinach
  • 1 cucumber

Here a little home video of me picking beets from my garden. I hope I was able to inspire you to start eating beet greens.

Sources

        Study:Effects of beetroot juice supplementation on intermittent high-intensity exercise efforts
        Study: Beetroot juice supplementation reduces the oxygen cost of exercise without improving mitochondrial efficiency: but how?
        Study:The Potential Benefits of Red Beetroot Supplementation in Health and Disease
        Study:Effects of Beetroot Juice on Recovery of Muscle Function and Performance between Bouts of Repeated Sprint Exercise
        Beet Greens –whfoods.com

Summer Tomatoes

Growing your own food is such a rewarding feeling because I’m in charge of the whole process. My food is healthy, fresh, and pesticide free. I have full control over everything, especially on the kind of fertilizers and lest control I use. Everything is done organically. There’s nothing like fresh picked vegetables. Food that ripens in my garden have more nutrients than many store-bought vegetables that must be picked early for shipping. The process has been quite easy with some minor bumps in the road. I do research and watch some ‘How to Videos’, because I’m not an expert and I want to get it right hopefully the first time.

I’m so proud of my tomato crop this year. I made sure I planted just the right mixture of just what I need. OMG! Last year I planted too many cherry tomatoes. They were over producing and I wasn’t pruning. It was a little disaster in the garden, and I was overwhelmed by cherry tomatoes. I ended up giving most of them away. This year I have all sorts of varieties for various different needs. Since the cherry tomatoes are my daughters favorite, I only planted one. As they ripen, she picks them and eats them like gum balls. Usually there’s none left for anyone else. That reminds me, I still have cherry tomatoes in the freezer from last year.

The picture above are my The Jersey Beefsteak. This variety is one of my favorite tomato’s to grow because they grow pretty large and the flavor is sweet with a little tart. I make a really nice tomato and onion salad with them. I also make my own apple cider vinegar and olive oil dressing. The juices from the tomatoes makes the dressing taste so fresh and sweet. I have three of these Jersey babies in the garden this year. I also use them for making my homemade marinara sauce. Recipe here.

These Early Girl variety grows quickly (hence ‘Early’) and they have high yields. They’re pretty common amongst home growers for that reason. I do believe it takes about 50-55 days after planting to maturity. You can easily grow these in containers too.

Check these green beauties out. I bought the sucker (baby plant) from the farmers market. The tag read, Organic Roma Tomatoes. These are obviously not because they are much longer. After some internet research, I stumbled upon a lookalike, they’re actually called, Long Tom. They can grow up to 9″. According to the website, they’re also known for bearing huge amounts of meaty red paste tomatoes with very few seeds in them. I can’t wait to taste them. Thanks for stopping by and reading about my organic tomato lifestyle. I hope I was able to inspire you a little to eat organically and grow your own organic garden.

Tomato Salad Recipe

  • 2 Beefsteak tomatoes
  • 1 cucumber
  • Parsley
  • 1 Garlic
  • Small Red onion
  • 2 tbs apple cider vinegar
  • 2 tbs olive oil
  • Simple dish that requires 10 minutes of preparation. Cut tomatoes in big chunks and set aside in a bowl. Peel, cut and discard cucumber seeds. Rough chop parsley place in bowl with tomatoes and cucumbers. Dice garlic and onions and place in bowl. Add the remaining ingredients and gently toss everything together and enjoy.
  • Still Harvesting My Greens in November

    Just got in from the gym and decided to make myself a protein green smoothie. This is always a quicker option than cooking, especially when your tired. Check out my beautiful bouquet of greens. Just freshly cut from my garden. It’s November and cold here in New York, however my collard greens, curly leaf kale, Tuscan kale, and parsley are surviving strong. Even the two days of frost we had a couple of weeks ago. Kale and collards are cool-season greens that are part of the cruciferous family along with cauliflower, Brussel sprouts, and bok choy. They grow best in the springtime and fall and can tolerate frost. Leafy greens are power food packed with power nutrients. Plus all greens are low in calories. And a serving of just about any of the deeply colored ones contains your daily supply of vitamins K and A, most of your daily vitamin C, and a hefty helping of fiber, B vitamins and essential minerals. They’re great additions to smoothies too.

    • 1/2 cup of kale
    • 1 cup collard greens
    • 1/2 cup of figs
    • 1 cup of flaxseed milk
    • 1/2 cup frozen strawberries
    • 1/2 cup frozen blueberries
    • 1 tsp of organic Maca powder
    • 1/2 cup of ice

    Check out the protein content on this plant-based flaxseed milk. It taste sooooooo good. I bought it from Whole Foods.

    Benefits of kale

    • Anti-Inflammatory Benefits of Kale
    • Glucosinolates and Cancer-Preventive
    • Kale also extend to its cholesterol-lowering ability

    Resource: The World’s Healthiest Food – Kale

    Pickled Hot Peppers

    Pickling hot peppers is an island delight for Jamaicans. I’ve watched my mother preserve her peppers this way for decades, and now it has become one of my favorite things to do with my homegrown hot peppers.  This is also a wonderful way to preserve your hot peppers.  You can use any type of hot pepper or vegetables to add to your jars.  My mom loves to put carrots in hers. I’ve done it before in the past and it comes out just as great.  For this recipe, I’m keeping it simple.  I had a lot of peppers to start with so these 4 jars is equivalent to 4 pints/16 oz. You can also modify this recipe by decreasing the vinegar to 2 cups per jar. 

    Ingredients 

    • 4 Large onions sliced
    • 4 Green bell peppers 
    • 8 Scotch bonnet peppers
    • 4 Ghost peppers
    • 24 Habanero peppers 
    • 4 Tbsp Dried Pimento seeds (whole allspice)
    • 2 Tbsp sugar 
    • 8 Cups White Vinegar 

    Cooking tip: Wear protective gloves and goggles (optional). When done, wash all tools and surface with cold water and soap. 

    Instructions

    1. Sterilize the mason jars in a large pot with boiling water for 30 minutes. 
    2. While your jars are boiling slice your onions and peppers into desired shapes. Leave the seeds. 
    3. Remove jars with a tong and set aside to cool. 
    4. After about 10 minutes, layer the vegetables, peppers, and pimento seed in the jars. 
    5. Warm the vinegar and sugar in a pot on the stove.  Do not bring to a boil. 
    6. Pour warm vinegar into jars and set aside to cool.  
    7. Tighten carefully with the lids. 

    You do not have to refrigerate your jars.  I know some people who do.  It’s optional. These jars are beautiful to give away as gifts. Just add a ribbon to make them even more special.  

    Enjoy! 

    Homemade Tomato Sauce

         When August and September rolls around and you have a sea of freshly picked tomatoes, there’s only one thing I could think of, pasta sauce. After I’ve shared and eaten and picked, it’s time to preserve for the winter. As if I live in the wilderness. I don’t obviously, but it’s cost effective to preserve for later uses.  My tomatoes were at its ripest and that’s what you want. The reddest, sweetest and densest tomatoes. 


    INGREDIENTS

    • 10 pounds fresh tomatoes 
    • 1 tablespoon salt
    • 4 tablespoons olive oil
    • 2 tablespoon tomato paste
    • 3 garlic clove, halved
    • 2 basil springs 
    • 3 bay leaf

    PREPARATION

    Step 1:  Cut tomatoes in half horizontally. Squeeze out the seeds and discard, if you wish. Press the cut side of tomato against the large holes of a box grater and grate tomato flesh into a bowl. Discard skins. You should have about 8-9 cups.

    Step 2:  Put tomato pulp in a low wide saucepan over high heat. Add salt, olive oil, tomato paste, garlic, basil and bay leaf. Bring to a boil, then lower heat to a brisk simmer.

    Step 3:  Reduce the sauce by almost half, stirring occasionally, to produce about 4 1/2 cups medium-thick sauce, 25 to 30 minutes. Taste and adjust salt. It will keep up to 5 days in the refrigerator or may be frozen.

    I freeze mines. Let it cool completely and insert desired amount in ziplock freezer bags. I like the quart sizes. Enjoy!!

    Growing Tomato Tips


         My heirloom Hartman’s yellow Gooseberry tomatoes are sweet, mild and very tasty.  This is my first year planting them, and I’m pleased by the results so far.  When I purchased this seedling, it was about a foot tall.  I dug a whole twice the size of the pot it came in, and covered the whole root system with compost soil mixed with the dirt I dug up. I then sprayed it with diluted liduid kelp to give the plant a little boost of nutrients to get it going.  Within one month of adequate even watering and good sunlight, the plant tripled its size.  You can eat these raw or sautéed.  Anyway, you’ll just love the taste.  The color will also brighten up any dish and will wow any crowd.  Not to mention, they’re also very easy to grow. 

    Growing Tomato Tips

    1. Spacing between plants:  2-3 feet apart for room to grow. 
    2. Cutting the tomatoes from the vine with a scissors protects the plant and the fruit. Don’t tug or pull. 
    3. Fertilize with Azomite and liquid Kelp both add calcium and trace minerals.  
    4. Store tomatoes if green on the countertop, stem side up to ripen. 
    5. If you refrigerate – limit for 3-5 days, this will also effect the flavor and texture of the tomato.
    6. Stake, trellis or cage tomato plants to support and keep them from the ground. 

         Growing tomatoes in the summer is simple, plus if you don’t have a garden, growing in containers work just as fine too. You can grow beets, lettuces, carrots, cucumbers and so much more in pots on your balcony or patio. If you have the space and the sunlight, go for it.  Check this beauty out below! 

    Have fun with growing fruits and vegetables. It doesn’t take a rocket scientist to grow your own foods. Organically of course😉

    Resources: Grow Organic – Online resource for everything organically grown. 

     Tomatoe Pruning and Tomatoe Diseases 

    Growing Beets in Containers – The Basics

    Best Tomato Varieties For Containers