HEALTH & NUTRITION 
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          Images of *SUPER* Fruits & Vegetable-Food Groupings     
                                      HEALTH/NUTRITION 




       Walnuts        Bananas  Blue Berries Cherries  Avocado  Sweet Potatoes Kale  Beets

​        KALE IS THE SUPER FOOD OF SUPER FOODS RANKING 1000/1000 ON THE "ANDI SCALE."
        "ANDI" SCALE IS A MEASUREMENT OF A FOODS NUTRITIONAL QUALITY.


​APPROX. 325,000 PEOPLE DIE FROM SUDDEN CARDIAC DEATH EACH YEAR IN THE U.S.
IT IS LARGEST CAUSE OF DEATH IN THE US.
IT OCCURS WHEN  A HEART ATTACK STOPS BLOOD FLOW TO THE HEART WHICH CAUSES  THE HEART TO BEAT TO QUICKLY  & IRREGULARLY UNTIL IT ULTIMATELY STOPS.                                                           (Proper heart healthy diet,exercise & visits to a cardiologist are paramount. *watch those saturated fats.*)

                                          HEART HEALTH:MEDITERRANEAN DIET

FOLLOW A HEART-HEALTHY MEDITERRANEAN DIET(= LIGHT ON RED MEAT,HEAVY ON VEGGIES,NUTS,FISH & OLIVE OIL) & GETTING REGULAR PHYSICAL ACTIVITY.

​                                          OLIVE OIL THINGS TO KNOW
OLIVE OIL
 BUY ORGANIC 100% "FIRST COLD PRESSED VIRGIN OLIVE OIL" 
CHECK  LABEL ON BOTTLE.

​                                      
​OLIVE OIL
 IS A STAPLE OF THE HEART HEALTHY MEDITERRANEAN DIET.  
​ BUY ONLY  IN AN OPAQUE, DARK OR SMOKEY GLASS BOTTLE. 
*LIGHT DEGRADES* THIS HEART HEALTHY OIL.

                             WARNING: AVOID OLIVE OIL WHEN GRILLING.

USE ONLY ORGANIC CANOLA OR SAFFLOWER OIL ON THE GRILL WHICH CAN REACH TEMPERATURES CLOSE TO 500 DEGREES.  THE CANOLA & SAFFLOWER OIL CONTAIN HEART HEALTHY STURDY FATS, WHICH ARE LEAST LIKELY TO OXIDIZE IN THE PRESENCE OF FLAMES OR HOT COALS

DO NOT USE OLIVE OIL ON THE GRILL EVEN THO TONS OF RECIPES CALL FOR BRUSHING VEGGIES & PROTEINS WITH OLIVE OIL BEFORE PLACING ON THE GRILL, AS THIS HEART HEALTHY FAT CANT TAKE THE HEAT.
WHEN FRYING A AVOID OLIVE OIL. SAFFLOWER OIL IS FAR BETTER CHOICE.



                            ALMOND BUTTER NOT PEANUT BUTTER 

OUNCE FOR OUNCE ALMOND BUTTER CAN GIVE YOU 88% MORE BONE BUILDING CALCIUM THAN PEANUT BUTTER.

  ALMOND BUTTER-ORGANIC & LOW SUGAR ORGANIC JAM MAKES A TASTY & HEALTHY SANDWICH WITH A GLASS OF ORGANIC SKIM OR LOW FAT MILK.

USE ALMOND MILK IN PLACE OF SOY.

​ALERT
​15% OF IMPORTED SPICES HAVE BEEN FOUND TO BE CONTAMINATED WITH SALMONELLA​. 
INDIA,MEXICO ARE SOME OF COUNTRIES. WATCH LABELS WITH IMPORTS BY US COMPANIES.
​CDC:US CENTER FOR DISEASE CONTROL


​COLD & FLU VIRUSES CAN SURVIVE FOR 18* HOURS ON HARD SURFACES.                                                      JOURNAL MEDICAL VIROLOGY.

TIP: SKIP THE FREE FOOD SAMPLES AT SUPER MARKETS THEY CAN CAUSE HAND TO GERM TO MOUTH
​COMMUNICATION. 
AVOID STICKER SHOCK: READ LABELS FOR SATURATED FAT, SODIUM CONTENT & INGREDIENTS.


CONSUMER REPORTS FOUND EARLY IN 2012 SIGNIFICANT AMOUNTS OF ARSENIC IN APPLE JUICE.
A NEW STUDY late in 2012 ALSO FOUND SIGNIFICANT LEVELS OF"ARSENIC" IN MANY BRANDS OF RICE.

NOTE ARSENIC CAN CAUSE AMONG OTHER THINGS CANCER OF LUNGS,SKIN,,BLADDER,ARREST BABIES BRAIN DEVELOPMENT. 

IF A BABY IS EXPOSED TO ARSENIC IN THE WOMB BECAUSE THE MOTHER IS EATING ARSENIC OR IF THE BABY INGESTS ARSENIC  IN THE FIRST MONTHS OF LIFE IN CEREAL,RICE MILK, OR OTHER FOOD THE ARSENIC COULD INTERFERE WITH BRAIN DEVELOPMENT,REDUCE THE CHILDS DEVELOPMENT & INTELLIGENCE & CAUSE BEHAVIORAL PROBLEMS.

DR.PHILIP LANDRIGAN PEDIATRICIAN MOUNT SINAI SCHOOL OF MEDICINE, CONSUMER REPORTS,CBS NEWS. SEE FDA FDA ARSENIC DATA ANALYSIS, FDA LOOKS FOR ANSWERS ON ARSENIC IN RICE.
FDA WEB SITE " WWW.FDA.GOV."
​ED. NOTE! IN ITS IMMEDIATE RELEASE DATED SEPT.19,2012  STATED " WHILE FDA DATA IS****CONSISTENT*** WITH RESULTS THAT CONSUMER REPORTS PUBLISHED TODAY,".....
Large Amounts of arsenic were placed in cotton fields to kill the bole weevil. (that destroyed cotton)
rice fields planted in the south including texas provides substantial amounts of rice consumed in us.




​NUTRITION
A HEALTHY DIET SHOULD HAVE ALL THE COLORED (*DARKER* THE BETTER*) FRUITS & VEGETABLES AVAILABLE.
SEE LIST BELOW

AVOCADOS RICH IN VITAMINS & MINERALS, POTASSIUM, SOURCE MAJOR ANTI OXIDANTS.
KALE,CHARD & SPINACH.
​                                                  DARK RED CHERRY JUICE
​DARK RED 100% CHERRY JUICE PUREE(with skin) PRESSED FROM FRESH WHOLE RIPE BLACK CHERRIES PASTEURIZED-PRESERVATIVE FREE. LakeWood Brand 32 oz IN Super Markets. 
DARK RED CHERRY JUICE &TART CHERRY JUICE WITH SKIN IS USED TO TREAT GOUT(Inflamation of joints)& & AID RECOVERY FROM SPORT OR ATHLETIC EXERCISE. 
ALSO LOADED WITH ANTI OXIDANTS-PROPENOLS. CHERRIES CONTAIN 17 ANTI OXIDANTS.
BLACK CHERRIES CONTAIN SEROTONIN& INCREASE THE LEVEL OF MELATONIN WHICH REGULATE & ARE BENIFICIAL TO SLEEP. 
U.S.DEPT. AGRICULTURE,MICHIGAN STATE &UN. OF TEXAS UNIVERSITIES.EUROPEAN JOURNAL OF NUTRITION.
​                                                       
                                                   REDUCE RISK OF FLU & COLDS
                                                         GERM FACTORIES
  TIPS carry small bottle of germ x or like kind & use liberally after: pumping gas,dining out,hotel rooms,shopping,rest rooms,restaurant menus,cell phone/i pad etc *use booties or change socks at airports after removing shoes,after using "pen" instrument to sign for purchases at supermarkets or stores.
See** "ladies only" page under GERM FACTORIES.

​                                                    SNACKING CAN BE GOOD FOR YOU
​If hunger strikes between meals, eat a nutritious,hi-fiber snack.
​Snack on fruit, raw vegetables(ex carrots,celery stalks)walnuts,almonds to help keep you from eating to much at your next meal.










​                                                         HEALTHY RECIPES

CITRUS GRILLED CHICKEN 

1 chicken cutup. (organic) 1/4 cup olive oil,1/4 cup orange juice,1/4 cup fresh lime juice,2 tbsp.chopped onion,2 tbsp.chili powder,1 tsp. ground cumin,1/4 tsp. red pepper sauce.

Rinse chicken,pat dry. in bowl combine remaining ingredients, & mix well. coat chicken in marinade,& refrigerate for 3-4 hours,turning occasionally. remove meat from marinade, & grill for about 30 minutes or until dark meat is done. garnish parsley, cut slices lemon& lime place on plate with chicken. 

KALE CHARD AVOCADO SALAD

Organic kale,(swiss) chard wash throughly. 2 avocados peel away skin chop into pieces of desired size.
cup tart sour organic cherries preferred or cup of cranberries. cup of pecans &1/2 cup shelled raw walnuts(pieces ok) roast in toaster oven 4 min.  peel & chop 2-3 organic carrots. 
mix together & serve.  
preferred is annies fat free balsamic raspberry vinaigrette. 

Avocado Tomato Sandwich.  quick,filling & healthy.
100% whole wheat bread,multi-grain or like kind. peel & slice avocado. mash avocado onto bread,slice campari tomatoes place on top of avocado.  eat open faced or as sandwich cut in half. excellent for breakfast,lunch or snack. 
​Note:Experiment any filling with avocado as primary base ie cucumber,fruits, fish,roasted pecans.


​FRESH & CRISPY CUCUMBER SALAD

2 Medium-sized onions, chopped                2 Large cucumbers, peeled & sliced
2 Large carrots (Organic) shredded             1 Large yellow bell pepper,seeded & cut into strips
2 Tablespoons lemon zest                           1/4 red onion minced(optional)
1 Large red bell pepper, seeded                    1 Large lemon, juiced
& cut into strips                                           

​Toss cucumbers,carrots,yellow & red bell peppers,& onion together in a bowl.
Scatter lemon zest over the cucumber mixture.
Squeeze lemon juice over the salad & toss to coat.
Chill fully in refrigerator to serve.




CHICKEN ORZO SALAD

3 Boneless,chicken breasts, (organic preferred) cooked & chopped
16 oz. pkg Dellalo whole wheat orzo
2 carrots chopped
1 cup canned artichoke hearts, chopped
2 green onions chopped 
1/3 cup Kalamata olives,chopped
15 cherry tomatoes, quartered
5-6 TB Avocado Vinaigrette(or vinaigrette your choice)

Cook the orzo according to the package. place all ingredients into a large bowl,
add the dressing to taste, mix well. 
serve cold.

STRAWBERRY-CHOCOLATE SMOOTHIE

1 cup almond milk                                1/2 teaspoon real vanilla extract
2 handfuls fresh organic spinach           i heaping teaspoon raw unsweetened cocoa
                                                             honey to taste
1 cup frozen organic strawberries
1 frozen banana

 place in blender,combine all ingredients churn in blender until smooth & creamy
taste & honey if desired. for a thicker frosty consistency, blend with 1-2 cubes of ice.
​POOF:
you have a healthy decadent tasting treat that contains flavonoids-antioxidants that can
reduce the risk for cancers & hearts disease.