FRIUTS SALAD

When preparing Fruits Salad you should let your imagination run wild. You can use or combine any type of fruit and nuts. This fruit salad is made up of pineapple and mango.

FRESH VEGETABLE SALAD WITH TUNA FLAKES

Eat Healthy with this easy and quick to fix Fresh vegetable Salad.

Ingredients

A handful of lettuce
1 carrot stick
3 Cherry Tomatoes
1 medium size cucumber
A small tin of Tuna flakes in water

Clean all vegetables. Cut them up and mix all together in a small salad bowl. Open the can of tuna, drain the water then mix tuna with already prepared vegetables and serve.

FRIUT SALAD

Today, I am making a very simple snack you can enjoy by itself or combine with other meals. This Fruit Salad can be made in 5 minutes.  The fruit salad on the left consist of Pear, Mango and Raisins while the salad on the right is made of Pineapple and Mango. You can combine any fruit to make your salad. Enjoy it and use your imagination. These are healthy snacks that can be eaten any time.

INGREDIENTS

1 medium size mango
1 pear
A handful of Raisins

DIRECTION

Wash the fruits, dice them up. Combine the diced friuts and the raisins in small bowl and serve. This fruit salad is very delicious and healthy. You will notice I did not skin the mango because the skin of the mango contains lots of niutrents. If you do like to eat mango skin you are free to skin it before diceing it up. Try this healthy salad instead of cakes and cookies.

HEALTHY BREAKFAST (OATS MEAL WITH NUTS AND FRUITS)

'

In this healthy breakfast I am combining a group of super foods that your body needs to funtion at optimal level.
OATS
is one of the world healthiest foods. Oats are rich in a special fiber called beta-glucan. This fiber helps lower bad cholesterol. Medically it is stated that women require 25 grams of fiber per day while men is 38 grams. The good news is that 1 cup of oats contain 8.2 grams of fiber. Oats is good for you, the total benefit of oats will be another topic.

RAISINS
When grapes are dehydrated to produce RAISINS, the nutrients become more concentrated. A handful of raisins are rich in B Vitamins, Iron and potassium. They are also a perfect source of carbohydrates for energy.

ALMOND
A handful of ALMOND contain the following:
Fiber, Protein, Monounsaturated fat, Vitamin E, Manganese and Magnesium

FLAX SEED.
Flax Seed are high in fiber, low in carbs, lower cholesterol and are gluten free.

BANANAS.
Bananas may combat Hangovers, Morning Sickness, developing Kidney Cancer, Diabetes, Blindness, most importantly Sharpens your memory. Checkout my post on Bananas.

APPLES:
Apples are saturated with important Antioxidants, Flavonoids and Dietary Fiber. All these niutrients put together may help reduce the risks of developing Cancer, Hypertension, Diabetes and Heart disease. Checkout our posts on apples.

INGREDIENTS

1 Cup of Old fashioned or Stone cut Oats
A handful of dried Raisins
A handful of dried unsalted Almonds
2 table spoon full of flax seeds
1 banana or a cup of strawberries cleaned and cut up
1 medium size apple
1Cup of water

DIRECTION
Wash the apple dice into 1 inch sizes. peel the banana cut into pieces, set both aside.
Pour the water in a source pot, bring to boil over medium heat for about 2 minutes.
Add the oats and raisins, allow to cook for another 5 minutes. Oats is ready.
Add almonds, flax seed and prepared apple and banana, mix all together and serve.
This power packed Healthy Breakfast requires no milk or sugar. Enjoy it and try to make it a habit for better health and weight loss.

SPINACH

Spinach is one of the leafy vegetable that passes as superfood because  it is loaded with abundant vitamins and minerals. It does not contain fat, cholesterol and caborhydrate.
Spinach can be eaten raw when added to salads, smoothies, sandwich or to other foods like soups and cooked grains. 
Many possible health benefits of eating spinach include the following:
 - improving blood glucose control in diabetics
 - lowering blood pressure (potassium contained is spinach helps to 
   Control the sodium in the body)
 - improving bone health. (Vitamin K in spinach aids calcium 
   absorption)
 - lowering the risk of cancer. 
 - lowering the risk of developing asthma (through beta- carotene 
   contained in spinach)
 - high level of fiber and water content of spinach promotes 
   regularity.
 - Vitamin A in spinach aids sebum which keeps hair moisturized,
   collagen which provides structure to skin is maintained by the 
   abundant Vitamin C in spinach.
 - Rich iron content in spinach helps prevent hair loss.
 - Older adults taking antibiotics and diuretics are more likely
   to have a magnesium deficiency and should eat more leafy greens
   like spinach. 

INTERNATIONAL WOMEN'S DAY

I was reading and I came across this quote by Erick S. Gray;
"Whatever you give to a woman, she will make greater. If you give her sperm, she will give you a baby. If you give her a house, she will give you a home. If you give her groceries, she will give you a meal. If you give her a smile, she will give you her heart. She multiplies and enlarges whatever is given to her"
Wow! That speaks volume. I will like contribution from anyone who reads this. To all WOMEN of the world including MYSELF I bow in humble adoration. HAPPY INTERNATIONAL WOMEN'S DAY.

THE GOODNESS OF WATER

Hello folks, I am sending you a reminder on the benefit of drinking water. Please note the following: 

- Stay slimmer with water
- Water boosts your energy
- Lower stress with water
- Tone muscle with water
- Nourish your skin with water
- Stay regular with water
- Water reduces kidney stones.

Keep drinking water. Replace your desire for sugary drinks with water because water is good for you.

SWEET POTATOES SOUP

Remember in December 2015, Sweet Potatoes was featured as vegetable of the month because of its health benefits. Today I am making a healthy soup with sweet potatoes. This soup has no oil added to it.
This is a delicious soup that can be eaten any time of the day. It's very soothing when you have the cold, perfect as a light meal with a slice of toasted whole wheat bread,  or in combination with other meals at lunch or dinner.

Healthy sweet potatoes soup takes 15 minutes to prepare and 25 minutes to cook
This soup serves four
If you like spicy you can add more pepper.
If you do not like spicy do not add any pepper.

INGREDIENTS

1 Large Sweet Potatoes (half a pound)
1 Medium Onion
1 Medium tomatoes
3 Small round pepper or 1 teaspoon dry powder pepper or 2 jalapeno Pepper
Half cup mixed vegetables (carrots, green peas, long beans) (Optional)
Half cup fresh shrimps (Optional)
Salt to taste
Few fresh Parsley or spinach to garnish
3 cups of water

DIRECTION 
 Peal and cut up the potatoes, put the potatoes in a pot, add 2 cups of water and bring to boil. Allow to cook for about 5 minutes.
Clean onion, tomatoes and pepper if fresh, put all in a blender and process until smooth and set aside.
Remove the cooked potatoes from the pot leaving the water it was cooking in, in the pot
Then pour the processed ingredients from the blender into the pot containing the cooked potatoes water.
 Allow to cook with the  water over medium heat while you place the potatoes in blender and process until smooth. If thick, add a cup of water or as needed.
Return blended potatoes to the pot. Add salt to taste,add shrimp or the mixed vegetables if desired.
Allow to cook for further 10 minutes. Now your soup is ready.
Garnish with Parsly or Spinach when serving the soup.

EMOTIONAL WELLBEING

When we talk about Healthy Living or Healthy Lifestyle our minds are set on eating right and moving. As true as the above maybe it is incomplete without our Emotional Well being. This brings to my mind 'FORGIVENESS'.

Forgiving any grudge you have against people has surprising physical health benefits. Research shows that chronic anger is linked to diseases like heart diseases, stroke, lung disease and many other sicknesses. However Forgiveness will lower anxiety, reduce blood pressure and help you breathe better. These benefits are needed for better health as you age. It's over to you. Work on your Anger Control and live a healthier life.