Blueberries!!

I LOVE Blueberries... I especially love the fact that they are packed with antioxidants...those compounds that protect our cells from free radical damage, thus slowing down the aging process and keeping us healthy.

Blueberries are low in calories, high in fiber, and are a low glycemic fruit which means that they won't spike your blood sugar levels! Plus, they contain 14 mg of vitamin C per 1 cup of blueberries.

I try to eat them every day. If you can't get them fresh... pick up organic frozen Blueberries from Trader Joe's. They are reasonably priced and delicious!

You can:

• Toss them in the blender for a morning smoothie...don't forget to add protein powder to start your day with balanced blood sugar levels.

• Add them to your morning cereal.

• Spread almond or peanut butter on toast and top with fresh blueberries...kids will love this one!

• Or, toss them in your salad for an extra kick of antioxidants.

Pick up some Fresh or Frozen blueberries to amp up your antioxidant load. The best part is they taste amazing so you won't realize that your are eating something that is so good for you!

Calcium

All of us need calcium at every stage of life. Children need calcium to build healthy bones and teeth. Adults need calcium to support bone density. Most people do not get an adequate supply of calcium from their diet alone. This is probably due to the fact that most people eat a diet with high levels of processed food and not enough healthy dairy products or vegetables that contain adequate levels of calcium. This is especially true for children who often maintain a diet filled with refined foods. Due to this factor it is highly important to consider supplementation in order to keep your body and your child's up to date with daily calcium requirements.

Here are the basic daily requirements (from the National Institute for Health):

6 - 10 years old 800- 1,200 mg
11 -24 years old 1,200 - 1,500 mg
WOMEN 25 - 50 years old 1,000 mg
MEN 25-60 years old 1,000 mg

The best way to fill up on your daily vitamin/mineral requirements is through your food. Think of supplements as your necessary back up plan.

Here are a list of foods that contain high levels of calcium.

• Yogurt, plain
• Milk, low fat or nonfat
• Milk, whole
• Cheese, including American, ricotta, cheddar cheese and mozzarella cheese

Getting enough calcium can be a especially hard if you or your kids are allergic to milk. These nondairy foods can be good choices for people with milk allergies who need calcium:

• Salmon
• Tofu
• Rhubarb
• Sardines
• Collard greens
• Spinach
• Turnip greens
• Okra
• White beans
• Baked beans
• Broccoli
• Peas
• Brussel sprouts
• Sesame seeds
• Bok choy

Enjoy these calcium enriched foods, your body and your bones will be pleased!
More later on the Calcium/Magnesium connection....

Babycakes NYC

I have already raved about the cookbook for Babycakes NYC however, I just realized that you can order delivery anywhere in the United States! Yes!
So, I placed my first order today....one dozen wheat and sugar free cupcakes for my bday! I was going to make them myself with the cookbook recipe but this is so much easier!...plus, I don't want to make my own birthday cupcakes...this way is much more fun!
Go the their website for more info www.babycakesnyc.com

Walnuts....your new healthy snack!

I remember the days when all of us were cutting fat out of our diet as a way to be healthy and lose weight. Turns out we were missing the value of some quality fats that actually contribute to our health. Nuts contain these healthy fats if consumed in moderation. Some more than otheres....Walnuts are one of my favorites! Here is the lowdown on tasty walnuts:

Walnuts are...

1. Loaded with a vegetarian source of Omega-3 fatty acids. Omega 3 fatty acids are protective fats that promote cardiovascular health, help maintain cognitive function, and tone down inflammation in the body.....I need to write an additional post on Omega 3's alone...they have numerous nutritional benefits! The more Omega 3's the better!

2. Provide heart healthy monounsaturated fats.

3. Contain ellagic acid, which is an antioxidant compound that helps support a healthy immune system.

4. Yield high levels of L-arginine....an essential amino acid which promotes healthy blood pressure.

You can add walnuts to your morning oatmeal, toss them into a cup of yogurt, or just grab a handful of (*non-roasted) walnuts and snack away!

*roasting nuts turns the healthy fats into non-healthy fats.

GREEN TEA

As I sit here enjoying morning cup of Green Tea I am pondering the reasons why I started drinking this little gem of a Tea. I used to drink Green Tea every afternoon with a little snack. My morning routine consisted of a luscious cafe latte with soy milk. Pete's coffee made the best! I sadly discovered that I had formed an allergy to coffee. Can you believe it? I have it tested every year in the hope that I can start drinking my cafe latte's again in moderation, but no luck. I would at least love to enjoy a bit of coffee after a lovely Italian dinner! However, I have found that Green Tea is an excellent replacement for my morning coffee...especially when I add a bit of steamed soy or almond milk and make it into a green tea LATTE! Now I can't imagine drinking anything but green tea in the morning.

Green Tea has many special health benefits that inspires me to drink it daily. It's secret lies in the fact that it is rich in polyphenols. Polyphenols are the same ingredient in Red Wine that everyone is raving about. The polyphenol in red wine is in the form of resveratrol. These polyphenols are powerful antioxidants. Antioxidants from plant foods are important as they seem to stabilize "free radicals", protecting DNA damage that could allow cancer to develop.
Fruits and vegetable also contains antioxidants that combat free radicals. I eat as much as I can plus I even juice my veggies daily to get my load of antioxidants. It is nice to know that my morning cup of green tea gives my body the additional boost of antioxidants it needs.

Try it out.... Skip that morning cup of Joe and Try a refreshing cup of green tea. Your day will begin with a load of antioxidants! If you can't get skip that AM coffee, which I understand, try it with your afternoon snack. If you don't snack between lunch and dinner this is your excuse. Choose a snack that has a bit of protein and carbohydrate, like sliced apples and a handful of walnuts. With the walnuts you are sneaking in a hit of Omega 3's! Your body with thank you for the blood sugar balancing of the snack and the load of antioxidants from the green tea.

Grab your cup of Green Tea and ENJOY!

Raspberry (Wheat, Dairy, & Sugar Free) Scones

I have discovered an amazing Gluten free bakery in New York called Babycakes. They are planning on opening a location in Los Angeles soon, however in the meantime I found their cookbook online...and WOW! I have made a few of the recipes so far and this Rasberry Scone recipe is at the top of my list! I love it so much that I must share the recipe!

This recipe is perfect for anyone who is has a Wheat intolerance (like me). It utilizes spelt flour...which is in the "wheat" family, however some people can handle a bit of spelt where they can't handle wheat. Spelt protein can be easier to digest for some people. Just try it and see how you feel. *I do not suggest this recipe for anyone who has been
diagnosed with a gluten allergy because spelt does contain gluten.

Along with whole grain spelt, this recipe uses coconut oil instead of butter and Agave instead of sugar. The coconut oil is an excellent alternative to butter as it is high in Omega 3's and contains lauric acid which fuels your body with energy instead of storing it as fat. As an added benefit, coconut oil stimulates your metabolism! The Agave is the perfect low glycemic alternative to sugar. Bring on the SCONES!

Raspberry Scones
from: Babycakes NY


2 cups whole Spelt Flour
1 tblspn Baking Powder
1/2 tsp Salt
1/2 cup Coconut Oil, plus more for brushing
(you can place it in the microwave to melt it down)
1/3 cup Agave Nectar, plus more for brushing
1 tblspn Pure Vanilla Extract
1/4 cup hot water
1 cup Fresh Raspberries * I defrosted frozen raspberries and they worked great!

Preheat the oven to 350 F. Line a baking sheet with parchment paper.

In a medium bowl, whisk together the flour, baking powder, and salt. Add the oil, agave nectar, and vanilla and stir together until a thick, slightly dry batter is formed. Pour the hot water into the batter and mix. Using a rubber spatula, gently fold in the raspberries just until they are marbled throughout the batter.

For each scone, scoop 1/3 batter onto the prepared baking sheet. Space the scoops 1 inch apart to allow them to spread. Lightly brush the tops with the oil. Bake the scones on the center rack for 14 minutes, rotating the sheet 180 degrees after 7 minutes. The finished scones will be golden and slightly firm. Remove from the oven and brush with agave nectar.

Let the scones stand on the sheet for 15 minutes, then carefully slide a spatula under each and transfer it to a wire rack and cool completely. Store the scones in an airtight container at room temperature for up to 2 days.

Whip up these scones for a Sunday Morning and enjoy!

Neti Pot and Allergies

If you have seasonal allergies you want to know about the NETI POT. I use a Neti Pot every morning and sometimes every night during peak pollen season. It is simply amazing. You may find the concept and the shape of the Neti Pot a bit intimidating, as I did, but once you get used to it you will not be able to live without it.

To the right is a picture I found online of a brave girl using a Neti Pot on the Oprah show. It gives you an idea of how this works...

Basically, it is a sinus irrigation pot. It floods your sinus membranes with a saline solution. This action will clear out any pollens or allergens you have inhaled and also encourage your bodies natural mucus membrane system to stay active. This is much healthier than having dried out sinuses. You are more likely to contract a sinus infection when you have chronically dried out sinuses. If you live in a dry climate and have allergies...you will Love the relief this little pot can provide. You can buy them either online or at your local health food store. Ask the sales person at the health food store....they will know what a Neti Pot is and where to find one!

I would gladly explain the way to use the pot however, I think it is best that everyone get their directions from the Neti Pot box. It is very easy... You can even go to youtube and type in Neti Pot. You will find numerous videos of people using their Neti Pot... It is actually funny but, I have no intention of posting a video of myself using mine. I have already shocked my brother and my nephew with the sight of me doing this!

Go get your Neti Pot and relax as your sinus problems slip away.