Fruit Fact: Lemon

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Lemon water has an alkalizing effect in the body. Even if you drink it just before any meal, it will help your body maintain a higher pH than if you didn’t drink it.

The higher or more alkaline your pH, the more your inner terrain is resistant to minor and major diseases.

Lemons contain ascorbic acid (vitamin C), which demonstrates anti-inflammatory effects, and is used as complementary support for asthma and other respiratory symptoms. Plus, it enhances iron absorption in the body; iron plays an important role in immune function. Lemon also contains citric acid, flavonoids, B-complex vitamins, calcium, copper, magnesium, phosphorus, potassium, and fiber.

I’m an avid lemon water drinker. It’s my morning, afternoon and night time go-to beverage. The best part is the vital nutrients this simple drink encompasses. I wouldn’t trade it for anything else.

Other great reads:
Ten Reason Why you Should Drink Lemon Water

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Heart Healthy Breakfast: Oats

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A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as oats, helps prevent heart disease.

Almost 10,000 American adults participated in this study and were followed for 19 years. People eating the most fiber, 21 grams per day, had 12% less coronary heart disease (CHD) and 11% less cardiovascular disease (CVD) compared to those eating the least, 5 grams daily.

Those eating the most water-soluble dietary fiber fared even better with a 15% reduction in risk of CHD and a 10% risk reduction in CVD.

Ingredients:
Rolled oats, almond milk, ground up flaxseeds, and raw walnuts.

Resource:
Study

Midday Snack for my Children

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Smoothies are super easy and healthy for everyone. If you have a picky eater at home, smoothies are wonderful for sneaking in your vegetables.

Adding just one cup of spinach or kale won’t turn your smoothie green. But the trick behind this is to add raspberries, strawberries, and blueberries. The colors in these berries will hide anything.

Ingredients:
1 cup spinach
2 cups raspberries
2 cups blueberries
1 cup pineapples
2 cups strawberries
2 bananas
2 cups apple juice
2 cups of ice

This made 4 cups so adjust accordingly.

Quick Snap Shot!

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Just a little bit of everything in this vegan lunch. I have my green juice, a big bowl of vegetables, fruit and whole grains. That’s what I love about eating a plant-based diet, there are no rules. Mix it all up and it’s still healthy.

Excerpts from the Spring 2013 Kaiser Permanente Journal says,

“Research shows that plant-based diets are cost-effective, low-risk interventions that may lower body mass index, blood pressure, HbA1C, and cholesterol levels. They may also reduce the number of medications needed to treat chronic diseases and lower ischemic heart disease mortality rates. Physicians should consider recommending a plant-based diet to all their patients, especially those patients with high blood pressure, diabetes, cardiovascular disease, or obesity.”

Get on the bandwagon!

Sugar Snap Peas Are Back!

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My favorite snack is back at my local farmers marker. Sugar snap peas, I think is the perfect healthy and raw on-the-go snack that exists. They’re easy to tote around, sweet, and best of all, they’re not messy.

Sugar snap peas are high in vitamin K, which activates osteocalcin and helps keep calcium in bones. They also contain vitamin B6, another vitamin that improves bone health by reducing the buildup of molecules that can cause osteoporosis.

The peas are low in calories, containing less than 70 calories per half cup. The high amount of fiber makes them a wonderful filling snack or side dish. I prefer to eat them raw because they’re sweeter and crunchy.

How do you enjoy eating sugar snap peas?

Resources: West Virginia University – Snap Peas

Organic, Fresh, & Local Vegetables

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I love my farmers market. Look at these beautiful organic vegetables I bought. Now this picture just has a little bit of my purchase. I also bought string beans, apples, green leaf lettuce, cucumbers, snap peas, okra, spinach, cabbage, and garlic.

I will juice, cook and create beautiful salads with them. Supporting local green market ensures healthier and better tasting food.

Buying from the local farmer also helps safeguard your health. Knowing where your food comes from and how it is grown enables you to choose safe food. Buy food from local farmers you trust.

Simply Vegetables Sandwich

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A simple vegan sandwich with fresh garden tomatoes on the side. It has baby spinach, sliced tomatoes, cucumbers, avocado, and sprouts with lite French mustard on my favorite 7-grain bread.

This is super easy, all vegan, and delicious. You can customize your vegetable sandwich with whatever you desire.

Healthy eating for the best you ever!

Fresh Beet Juice

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Ingredients:
3 beets
Handful parsley
8 carrots
2 apples
1 pinky length ginger

Beets are high in folate. Foods high in folate supports red blood cell production, helps prevent anemia, and allow nerves to function properly. Folate supports cell production, especially in your skin.

Other excellent sources of folate includes romaine lettuce, spinach, asparagus, broccoli, lentils, cauliflower, turnip greens, mustard greens, parsley, and collard greens.

To read more on the benefits of folate and other food sources check out whfoods.com.

Morning Greens

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Ingredients:
1 Bundle organic kale
1 Bundle organic carrots
1 Finger length peeled ginger
2 Organic Pears
1 Organic Granny Smith apple
1 Orange (peeled)
1/2 Lemon (peeled)

Enjoy!

99% Organic Fresh Juice!

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Ingredients:
5 organic small beets
5 organic celery stalks
1 finger length ginger
10 organic carrots
1 peeled lemon

This was so sweet and delicious!