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jEanne Angleberger, Shaklee Associate for a Healthier Life

Zucchini is a summer favorite — nutritious, and plentiful. It is also incredibly versatile: fried, grilled, stuffed, and tossed into any and every kind of dish. If you like Old Bay Seasoning, try making mock crab cakes using zucchini!

Zucchini is easy to grow and will produce enough for the neighborhood! The skins are dark and shiny. The average length of zucchini is approximately six to eight inches. They store well, whole and unwashed, in an airtight container in the refrigerator for up to one week.

Sauté zucchini with onions and peppers. Add your favorite spices and seasonings. You can also steam zucchini and serve it with garden-fresh (or dried) basil, chives, or thyme. Some may prefer adding raw grated zucchini onto salads.

My kids’ favorite is frying slices of zucchini. Cut the zucchini into half-inch slices. Dredge slices in a beaten egg. Next, press the slices into cracker crumbs, coating on both sides. Put them into a pan and fry until the crust browns and the zucchini is tender.

Zucchini is low in calories, fat, and sugar, and is rich in multiple antioxidants, including lutein and zeaxanthin. It also contains several important nutrients: folate, vitamin B6 and B2, vitamin C, potassium, and manganese. One cup of raw, chopped zucchini is high in both soluble and insoluble fiber and has only 20 calories. Zucchini may also help lower blood sugar levels in people with type 2 diabetes. Also, regular consumption of zucchini may help you lose weight; it is rich in water and has a low calorie density, which may help you feel full.

So, enjoy zucchini while it’s in season. Try your hand at planting it in your garden. It’s plentiful, and it’s also a great plant for beginners because it’s easy to grow.

 Add zucchini to your dinner menu and make it a summer favorite.

jEanne Angleberger

A homemade smoothie offers the best nutrients. Why?  It’s the ingredients you whip up at home, with no additives! You can make a great-tasting, healthy smoothie in a snap. Homemade smoothies contain little or no added sugar and include a balanced amount of carbs, fiber, protein, and healthy fats. Great fruits to try in your smoothie include apples, bananas, blueberries, peaches, cantaloupe, strawberries, and mangoes, just to name a few. Great veggies to add to your smoothie include zucchini, spinach, cucumber, red beets, and cauliflower, just to name a few.

Fresh fruits are the best when in season. However, frozen fruits are perfect any time of the year. Frozen fruits are just as rich in vitamins and minerals as fresh ones. So, you can enjoy a nutritious smoothie any season throughout the year. Using a frozen fruit blend can get you started. You may want to try one with dark, sweet cherries.

Also, there are frozen fruit-and-vegetable blends. They contain more fruit than vegetables. Dole’s Fruit & Veggie Fruit ‘n Greens has more mango, banana, apple, and pineapple than spinach.

I also add a vanilla-flavored protein powder for additional protein.

If you have fresh bananas, berries, or other fruit on the verge of spoiling, you can freeze them, and they will be ready for a future smoothie!

Banana peanut smoothie is my favorite! It takes four ingredients, plus added protein powder. Combine almond milk, bananas, peanut butter, and ice in a blender. You can reduce calories by replacing the peanut butter with 2 tablespoons of peanut powder. It’s made from pressed, roasted peanuts. To use as a spread, mix 1 tablespoon water to 2 tablespoons peanut powder.

A smoothie is nourishing as a snack, light breakfast, or anytime when you feel a pang of hunger. By combining healthy ingredients, you can make these nutritious drinks to replace your breakfast or lunch; made with the right ingredients, they are satisfying enough to be a meal replacement. Make nutritious smoothies a new addition to your healthiness!

jEanne Angleberger, Shaklee Associate for a Healthier Life

Are there health benefits to having a professional facial? You know the benefits if you’ve had one. You feel them during and following the facial. It is a great way to find out how your skin is reacting to outside and inside elements like pollution, hormones, and stress.

Getting a facial steam can help increase the circulation of blood in the face. It also opens up the pores and cleanses your skin thoroughly.

It can help reduce stress. A facial puts you in a very relaxed state. Until you experience the process of this wonderful feeling, it is unknown as to how wonderful and relaxed you can feel. It relaxes the senses, nerves, and muscles. There are hundreds of pressure points on your face that are connected to various systems in your body.

Getting a deep cleansing of the facial skin increases circulation. A facial can detoxify, exfoliate, and hydrate. It leaves you feeling rejuvenated.

Keeping your skin healthy is a part of anti-aging. You’ll notice a younger look and feel to your face immediately after the facial. Regular facials boost cell regeneration and promote collagen development.

Our skin is exposed to all types of environmental toxins every day. Your face needs a way to recover from these. Even if you cleanse and wash your face every day, you need facials to detoxify it.

Your skin is the largest organ and a direct reflection of internal healthiness.

In addition, you’ll benefit from the massaging of the head and neck area and the arms and hands.

Your skin type (oily, dry, prone to acne, etc), the condition of your skin, your skincare goals, and your budget will determine how often you should get a facial. Consult a Licensed Esthetician. It is important to learn the healthiness of your facial skin. This treatment is very beneficial. Only you’ll know how it feels and looks!

jEanne Angleberger, Shaklee Associate for a Health

Winter vegetables are nutritious and available. The weather outside might be below freezing, but that does not mean your vegetable choices are limited!

Below are a few tasty and healthy winter veggie suggestions.

Brussel Sprouts. Brussel sprouts are loaded with vitamin K, sometimes referred to as “mini cabbage.” They roast well with a medley of vegetables seasoned with salt, pepper, and coated in olive oil.

Rutabaga. A favorite of yours truly is rutabaga. It is a yellow-tinged, potato-like vegetable with a slight sweetness. It supplies your body with vitamin C, fiber, and potassium. Adding to the roasted veggies makes a nutritious side dish. Rutabaga is low in calories, too.

Butternut Squash. Another winter vegetable is butternut squash. It is packed with beta-carotene, which the body converts to vitamin A. It’s good for your immunity.

Turnips. As a child, turnips were routinely served on our family dinner table. They have a peppery zing with plenty of vitamin C. Turnips are an excellent source of antioxidants, minerals, and dietary fiber. I confess I enjoy their flavor more now.

Carrots. Carrots show up during all seasons. They are a perfect addition to your roasted veggies. My favorite is glazed carrots cooked in the microwave. Very easy to prepare. The honey gives them a sweet flavor. To learn more about carrot health benefits, visit www.verywellfit.com/calories-in-carrots-3495643.

Beets. Beets have some of the highest natural sugar levels of any vegetable. They are high in fiber and a good source of folate and vitamin C, with a sweet taste. You can roast, steam, or boil beets.

jEanne Angleberger

Shaklee Associate for a Healthier Life

There are nine essential amino acids that the body must obtain through the diet. What are they? How do we get them in our diet? Amino acids are important because they are required for the synthesis of body protein and other important nitrogen-containing compounds, including peptide hormones and some neurotransmitters.

The nine essential amino acids are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Be sure to read the label when purchasing a specific supplement for essential amino acids. Compare products that are designed to give you these important supplements.

Collagen is the most abundant protein in the human body. It is found in skin, muscles, ligaments, and bones. It is an important ingredient when considering amino acids.

Some dietary supplements promote the marine collagen. Others contain bovine collagen. There is a difference.

I would encourage you to research each one before choosing a collagen dietary supplement. You want to be sure the product contains the essential amino acids.

Healthiness is always on my mind. Hoping you make it a priority, too. It’s the best way to go!

jEanne Angleberger

Summertime is the best time to enjoy a frozen treat, and the good news is that you can enjoy one without feeling guilty. Choose a bar, on a stick, or in a cone. No calculating what one serving is!

What to look for when choosing a frozen dessert? No more than 3 teaspoons (13 grams) of added sugar. The few grams of natural sugar is included under “total sugars.”

Saturated fat: No more than 2 grams. Your choices are yogurt bars, fudge bars, light ice cream bars, and fruit bars.

Low-calorie sweeteners: Avoid acesulfame potassium, aspartame, or sucralose. Stevia extract is safe as a sweetener. Sugar alcohols like sorbitol and maltitol are also safe, but they can cause nausea if you eat too much. You may find some mini-bars that will qualify as a healthier option as well.

If you’re counting calories, you’ll want to know the caloric value when choosing a single serving. Some may be low in saturated fat, but high in calories.

When searching for a healthier option for a frozen treat, ingredient reading is a must. If you’re looking at a low-fat or low-calorie frozen treat, make sure you know what is in it. When a frozen dessert states “low fat,” that sometimes means they add more sugar for better taste. So, it could be less fat, but more sugar, so not exactly healthier for you, and the calories can end up being similar to regular ice cream. Sometimes, a smaller portion of the real thing might be a better choice.

So, if you’re looking for something to beat the heat on a hot summer day, enjoy a frozen treat!

jEanne Angleberger

Welcome to the fresh fruit and vegetable season. So, get your taste buds ready! One of my favorites is fresh blueberries. I consider them a star among fruits!

Research shows that blueberries have been associated with several health benefits, including improved weight management and cognitive protection. Research on the relationship between blueberries and cognitive performance shows that the fruit protects delayed memory, executive function, and psychomotor function in older healthy adults, as well as adults with mild cognitive impairment.

One cup of blueberries has 84 calories. Nutrients include vitamin C, vitamin K, manganese, and dietary fiber. The antioxidants in blueberries have been shown to control inflammation and reduce oxidative stress. According to the Centers for Disease Control and Prevention, blueberries protect against artery hardening, a condition that increases the risk of heart attack and stroke.

Blueberries are plump, sweet, and nutritious. Choose firm and dark purple to blue-black berries. They can be easily frozen. Add fresh ones to salads, cereals, yogurts, or smoothies. Try them today for a satisfying snack instead of a high carbohydrate snack.

So, go get yourself some blueberries! Remember, there are many fresh fruits and vegetables awaiting your consumption. Check out the local orchards for your supply. It’s the best time of the year to enjoy these fresh vegetables and fruits.

Also, I have a new recipe using blueberries. It is “Blueberry and Watermelon Salad with Marinated Feta.” Email your recipe request to healthjeanne673@yahoo.com for a copy. It sounds delicious!

jEanne Angleberger

Shaklee Associate for a Healthier Life

Did you know the Dietary Guidelines for Americans is updated every five years? These guidelines are designed to help us stay healthier throughout our lifespan. And, it is a reminder that it’s never too late to eat healthfully!

The recommendations are from the Dietary Guidelines Advisory Committee. It provides information to help promote good health and prevent chronic disease.

There is now new guidance for infancy and early childhood. It is exciting to have some helpful guidelines during pregnancy, lactation, and the first 24 months of a newborn’s life.

The “Changing Needs of Older Adults” is another topic available for ages 60 and up. It highlights some of the unique nutritional needs we experience after age 60.

A new “85/15 rule” and “nutrient density” is aimed to get 85 percent of your calories from nutrient-dense foods and beverages and only 15 percent from unhealthy foods. These nutrient-dense foods are fruits and vegetables, whole grains, low-fat dairy, seafood, lean protein, eggs, nuts, and seeds. Nutrient-dense foods are rich in vitamins and minerals, with minimal added sugars, fats, and oils. Make the choice to eat grilled chicken instead of chicken nuggets or choose to eat oatmeal instead of an oatmeal cookie.

Nutrition is not a cookbook science. It is, and can be, designed for an individual’s health needs. You can digest these new guidelines at www.dietaryguidelines.gov.

It is one of the best references. Be sure to take a look and learn how you can stay healthier as you age.

jEanne Angleberger

Shaklee Associate for a Healthier Life

Endorphins trigger a positive feeling in the body. Endorphins act on the opiate receptors in our brains, reducing pain and boosting a feeling of well-being. What does it take to raise the endorphin level in the body?  My first thought is “helping someone in need!” Everyone experiences an unexpected need during their lives. How would you respond?

First, is recognition. What is happening with this person? What can I do to help? Next is considering how I can help. After all, what if it were me? Would someone come to my aid?

Making the decision to help someone benefits more than just the person you are helping out. When a person performs or carries out an act of kindness, the brain releases endorphins. This helps boost your psychological health. Your focus is providing support for someone in need, but it’s also rewarding your health.

We are often told to “treat ourselves” when we are feeling down, yet research suggests that to best boost our moods and to feel uplifted and happy, we should treat someone else, not ourselves. We are all part of a support network by recognizing and encouraging each other. One kind word can change someone’s entire day!

My paternal grandmother was progressive in her thinking during her time. She taught me to help people in need. We should look after others when we can.

I believe an unexpected kindness is the least costly and most underrated act we can do as human beings. No matter how small the act!

No one will leave the universe without having a need at some point in their lives. There is no shame in asking for help.

So, the next time someone in need catches your eye, how will you respond? It may be small to you, but to the recipient, it could be life-changing. Connection is vital.

jEanne Angleberger

Today’s food shopping requires nutrition knowledge. So, let’s take a look at some nutrition facts before we food shop the next time.

This chart defines caloric value, fat, sodium, sugar, cholesterol, and fiber content. This criteria is based on FDA labeling and the Dietary Guidelines for Americans.

If the tag reads [one below], then it has this (per serving):

Low Calorie — 40 calories or less

Calorie Free — Less than 5 calories

Low Fat — 3 grams or less of fat

Fat Free — Less than 1/2 gram of fat

Low Saturated Fat — 1 gram or less saturated fat

Low Cholesterol — 20 mg. or less of cholesterol & 2 grams or less of saturated fat

Cholesterol Free — Less than 2 mg. of cholesterol & 2 grams or less of saturated fat

Low Sodium — 140 mg. or less sodium

Very low Sodium — 35 mg. or less of sodium

Sugar Free — Less than 1/2 gram of sugar

Good Source of Fiber — 2.5 grams or more of fiber

Lean — Less than 10 grams of total fat & (meat, poultry, seafood) less than 4 grams of saturated fat & less than 95 mg. cholesterol

Extra Lean — Less than 5 grams of total fat & (meat, poultry, seafood) less than 2 grams of saturated fat & less than 95 mg. cholesterol

Be sure to read the serving size. Eating two servings will double the calories and other ingredients. Save these nutrition facts in your phone for quick reference. Healthiness starts with the food you buy. So, make it real and nourishing!

jEanne Angleberger

The year 2020 will go down in history as a time of staying healthy and preventing COVID-19. Honestly, it made us pay closer attention to our health and body. Let’s always be aware of our health. It shouldn’t take a world-wide coronavirus to get our attention. We’ll recap this year’s healthy tips and move into 2021 with the hopes of a healthier nation.

Starting the New Year with a plan to improve your health is a great start. Specifically, what do you want? What are healthy and unhealthy habits?

 Boosting your immune system is essential. Shaklee has four different multivitamin and mineral formulas to help strengthen the immune system, in addition to their vitamin C formula.

A daily tasty and healthy breakfast fuels the body. Muffin-Pan Egg Bites is a grab-n’-go breakfast. The recipe is available upon request.

Shaklee Immunity Defend & Resist Complex can help stimulate the body’s natural resistance during seasonal changes when it needs extra defense.

Make America Healthy Again defines why Americans become unhealthy. Dr. Nicole Saphier spells out why Americans need to take better care of themselves.

Skin requires nourishment from the inside. Skin health is dependent on dietary choices.

Do traditions and values play a role in aging well? The 80’s and 90’s population believe they grew up in kinder times. Relationships were developed over time. Socializing is vitally important to your physical and mental health.

Staying properly hydrated keeps body temperature regulated, joints lubricated, and organs functioning. Certain fruits and vegetables can help you stay hydrated and energized.

Vitamin D3 plays a major role in protecting your health and immune function. Support your body with the nutritional needs year-round.

May 2021 begin with healthiness that follows you and your family throughout the new year.

jEanne Angleberger,

Shaklee Associate for a Healthier Life

Getting Water From Your Foods

Being properly hydrated is so important for our overall health: to keep body temperature regulated, to keep joints lubricated, to prevent infections, to keep organs functioning properly, and more. Did you know that being well-hydrated also helps with sleep, cognition, and mood? Hydration is about much more than drinking water.

Staying hydrated through food is an idea most of us may not think about. Did you know that eating certain fruits and vegetables may help you stay energized and hydrated?

Vegetables high in water content are broccoli (91%), bell pepper (92%), spinach (93%), and cucumbers (97%). These vegetables are a perfect addition to a garden salad.

There are a number of fruits with high water content: cantaloupe (90%), grapefruit (90%), oranges and pineapple (88%), strawberries (91%), and watermelon (92%). Whether preparing a fruit salad or eating any of these fruits individually, these healthy fruit choices provide ample hydration.

You may want to try making your own beverage with fresh fruit, herbs, and veggies. Citrus berries and melons pair well with fresh ginger or mint.

Adding cucumber slices or lemon slices to water or using an infusion pitcher makes a refreshing beverage.

These suggestions are healthier choices than drinking a carbonated soda. This is a good list to think about when you’re thirsty. And, all of them are familiar foods.

Stay hydrated year around. Your body will function better when its hydrated!

jEanne Angleberger,

Do you ever wonder why many people in their 80’s and 90’s seem to be aging well? Are they doing something differently? I believe they are. Their generation is different from today’s. Perhaps their traditions and values play a key role in their lifestyles and their health. They grew up in a kinder time. They had time to listen. They talked to their friends about pleasant things. They gained wisdom from their elders. They had an understanding of how to live well. Life was not always easy. They learned to work through situations. Solutions were well thought out and implemented to fix problems. Relationships were developed over time. Couples had long marriages. I believe kindness and respect build the solid foundation of relationships.

Socializing is vitally important for good physical and mental health. Disconnection from others can lead to unhealthy lifestyles. According to The National Institute on Aging, research has shown a link between social isolation and loneliness to higher risks of high blood pressure, heart disease, obesity, depression, cognitive decline, Alzheimer’s, and more.

One’s mental state can play a critical role in their overall health. It’s what you think that dictates your actions.

Even though life can present challenging and often painful situations, you can still think about helping others. Be aware of the needs of family, friends, and neighbors. You may discover a way to help them.

So, be proactive about your health. Do what you can to have a happy and healthy life. Learn from others. Listen. Stay connected. Never underestimate the effect that kindness has on your well being.

Jeanne Angleberger, Shaklee Associate for a Healthier Life

Keep Your Immune System Healthy

Why is it so crucial to keep your immune system healthy? How can you maintain healthy immunity?

Maintaining a healthy immune system helps to protect the body against infection and disease. It is truly the healing power from within. This complex network of cells is your front-line defense system against viruses, fungi, and bacteria. So, it is vital to our overall health that we keep our immune system healthy and strong.

There are many reasons why we can have a decline in immune system activity. Causes can be a poor diet, chronic stress, exposure to toxins in food and water, the environment, sleep deprivation, and having bad habits like smoking and using tobacco.

Even some household cleaners contain chemicals that compromise our health. There are some additives in our food we eat and also the air we breathe that all place a strain on the immune system. Stress is another factor that adversely affects our immune system.

Start by taking care of your immune system. This means getting the right nutrients, providing a healthy environment, and avoiding things that tend to depress immunity. Take an inventory of the factors that may be compromising your immune system. Consult your healthcare provider to discuss how you can correct and improve your resistance.

Shaklee Immunity Defend & Resist Complex can help stimulate the body’s natural resistance during seasonal changes when it needs that extra defense. Email me at healthjeanne673@yahoo.com for details.

Believing you can is the first step. Create a plan and execute it. Your new health will pay dividends well into the future.

jEanne Angleberger

Start the Day Off Right

A tasty and healthy breakfast fuels your body for the day. It is important to start your day on a healthy note. Having enough time to eat and enjoy your breakfast is a plus for everyone!

Today is the best time to share a Grab-’n’-Go breakfast! It’s Muffin-Pan Egg Bites, prepared in your kitchen and not at the closest fast-food restaurant!

You can meal-prep this one and stash it in the fridge or freezer! It is “Good Food Fast!” And, it’s easy!

Whisk 8 large eggs with 1/2 cup reduced-fat milk and 1/4 tsp. each of salt and pepper. Set aside.

Spray a 12-cup muffin pan with cooking spray. Divide 2/3 cup each of chopped vegetables and protein (like cooked meat, tofu, or beans), 6 tbsp. cheese, plus a small sprinkling of seasoning (ie. herbs, salsa, or sun-dried tomatoes) among the muffin cups. Pour egg mixture on top. Bake at 325 degrees until set and lightly browned (20-25 minutes).

Vegetable suggestions are broccoli, onion, carrots, roasted red peppers, spinach, chives, and black beans.

Cool completely. Refrigerate airtight for up to three days or freeze for up to a month.

To reheat, just wrap two bites in a paper towel and microwave on high for 30-60 seconds.

What a healthy way to start your day: protein and antioxidants.

Give yourself a breakfast with good food fast, prepared with nutrition and love in your very own kitchen.

Cold and Flu Season Upon Us

Winter seems to be the season for colds and flu viruses. The thought may have crossed your mind more than once: How can I boost my immune system?

There are many healthy ways in which you can strengthen your immune system, including supplements, exercise, and eating healthy.

There are several dietary supplements that can be effective at enhancing your immunity. One of my favorites is Black Elderberry. It is available in a syrup or packaged as a drink mix and add water. Black Elderberry contains vitamin C and zinc. Most health stores will have it or can be ordered online.

Physical exercise is also an important step to a healthy immune system. Exercise may help flush bacteria out of the lungs and airways, thus reducing your risk of contracting a cold, flu, or other illness.

Eating a nutritious diet is also a must. You can try adding a multivitamin and mineral supplement, which can create a boost to your immune system. FYI: Shaklee has four different formulas. They are based on clinical studies and packed with essential minerals, plus 100 percent daily value of all vitamins.

It makes sense to consume extra Vitamin C. You can accomplish this when eating lots of fruits, such as oranges, watermelon, grapefruit, and cantaloupe. Orange juice is a favorite, too.

Probably the best advice to avoid colds and flu viruses is to wash your hands frequently. Be sure to keep a distance from people who have a cold or some type of virus.

If you do not feel well, staying home will be a good decision for you and for everyone else. What is the sense of spreading what you have?

I hope these ideas are worth trying so you can have a healthy winter.

Remember to always consult with your health provider when making changes to your diet.

Feel free to email yours truly at healthjeanne673@yahoo.com with any comments or questions.

jEanne Angleberger

Start Your Health Plan

The holidays are over and the New Year is here! January is the time to create a plan for your health. Do you want a healthy lifestyle so that you can enjoy life? Remember, putting a healthy lifestyle as a priority is your choice. You can do this!

There are simple solutions to gaining a healthy body. First, you must pay attention to your health.

Look at what foods are on your plate. Your plate should be full of mostly colorful vegetables. Serving a multi-colored salad covers this. Different colors of vegetables and fruits provide different antioxidants. If you need help with a menu plan, a dietitian can assist with your health goals.

Building and retaining muscle is essential to your physical health. Besides, it is so beneficial to your overall health status. It is incredible how much better you think and feel when you exercise. As you age, you want to be flexible and retain strength, so you can live independently.

Be aware of unhealthy habits. It is a fact that smoking affects every organ in the body. So, if you’re a smoker, you must stop now. Consult with your healthcare provider to find a Smoking Cessation Program.

Always consult with your health provider before starting a new health program.

While you aim to get and keep your body in a healthy status, it is likely that you will see and feel a huge, positive difference. And you should!

Who doesn’t want a healthier and happier life?

Jeanne Angleberger

2019 Recap of Healthy Tips

Well, I hope 2019 had many highlights for your health. Committing to a healthier lifestyle is a choice! Let’s recap some of those choices yours truly shared throughout the year.

Vegetables are an essential part of a healthy diet. They are low-calorie and provide a rich source of antioxidants. Aim to consume two to three cups daily. Variety is the key!

February is American Heart Month. Heart disease is the leading cause of death for men and women. You can lower your risk by: quitting smoking; monitoring blood pressure and cholesterol; watching your weight; getting active and eating healthy.

Essential oils offer many health benefits. An aroma spray can revitalize the mind, body, and spirit.

Sprouted grain breads are packed with vitamins, minerals, protein, and fiber. These breads do not contain added sugar, preservatives, or artificial ingredients and may be easier to digest.

Boost your health in the summer time by eating a nutritious diet, wearing eye protection, and applying sunscreen.

Chia seeds are filled with fiber, antioxidants, and healthy omega-3 fatty acids. You may find them in your favorite muffins, energy bars, and breakfast cereals.

Celery is a low-calorie, nutritious, and antioxidant-rich vegetable and snack.

Cauliflower is high in vitamin C, K, and beta carotene. Serve it raw with your favorite hummus or steamed as a side dish. Read the top eight health benefits of cauliflower at www.Mercola.com

Remember, nutrition is for everyone. Take a healthy step now.  Your body and mind will thank you.

May you and your family be blessed with healthiness and happiness in 2020.

by Jeanne Angleberger, Shaklee Associate for a Healthier Life

Health Benefits of Cauliflower

Have you heard about the amazing health benefits of cauliflower? Yours truly has! This cruciferous vegetable can be cooked and served in so many delicious ways.

Cauliflower offers a range of nutrients that are advantageous to our health. One of its best nutritional bangs is its high amounts of Vitamin C, as well as K, potassium, thiamin, riboflavin, magnesium, and beta carotene. It is full of antioxidants and supports healthy digestion. Sulforaphane, another compound found in cauliflower, contains antimicrobial, anticancer, and anti-inflammatory properties. You can read more about the top health benefits of cauliflower online at www.Mercola.com.

There are many ways to serve this white vegetable. The flavor is scrumptious no matter how you prepare it.

Here are a few ideas you can try: serve it raw with your favorite hummus or dip; serve it as a side dish or salad; mash cooked cauliflower is a new version of mashed potatoes; use cauliflower rice for pizza crust; add some to your favorite smoothie. You can search for delicious recipes online.

Look for pure white, firm heads of cauliflower with green leaves. To keep it fresh, yours truly cuts the flowers from the head as soon as it’s purchased. Wash thoroughly. Drain well. Store in an airtight container or zip plastic bag. It will keep up to seven days refrigerated.

Cauliflower is another vegetable you can add to any meal.

You’ll know it’s healthy and can be served in various ways.

Introduce this tasty veggie to your family today. Hopefully, they’ll be glad you did.

Celebrating the Vegetable, Celery

Perhaps celebrating celery may be a little excessive. It’s a reminder that we should remember this nutritious vegetable. Celery is a low-calorie vegetable. It is nutritious and anti-oxidant-rich.

Two medium celery stalks (one serving) has just 18 calories. Choose large, firm stalks that are pale to deeper green, with leafy ends. This vegetable contains a list of other vitamins, too. Celery contains an excellent source of antioxidants and beneficial enzymes, in addition to vitamins and minerals, such as vitamin K, vitamin C, folate, potassium, and vitamin B6.

Based on 2,000 calories/day, celery provides 40 percent of Vitamin K and 10 percent of Vitamin A, supporting eye health.

It also contains dietary fiber (1.6 grams per cup), which helps curb cravings because it absorbs water in the digestive tract, making you feel fuller longer.

Organic celery is best, to reduce exposure to contaminants like pesticides. Be sure to wash thoroughly, whether grown organically or non-organically.

To keep celery for a week, store unwashed stalks in airtight plastic bag. They’ll keep fresh until ready to use. Also, the leaves can be stored in dampened plastic bag for future seasoning or dried.

Yours truly uses celery to season soup, salads, stuffing, casseroles, and main dishes. Also, the leaves are a clever way to garnish a dish.

Celery is a nutritious snack. Try topping it with peanut butter or reduced-fat cream cheese, or dipping the stalks in a variety of sauces, including hummus, cheese sauce, salad dressing, vegetable dip, and yogurt.

Next time you’re looking for a healthy snacking vegetable, go for the celery, with its low calories and various nutrients; also, it’s available year-round  It’s a winner all the way!

Have You Tried Chia Seeds?

Have you ever tried chia seeds? They are tiny and packed with nutrition, and are becoming quite popular.

Chia seeds are tiny black seeds from the plant Salvia hispanica, which is related to the mint. Chia seeds date back to the Aztec and Mayans times and were found primarily in Mexico; they were prized for their ability to provide sustainable energy and used for medicinal and nutritional benefits. In the 1990s, American scientists took note of this nutritional powerhouse and now chia is grown in Argentina, Peru, Mexico and Bolivia and is now widely available. So, you may want to add this superfood to your healthy food list.

These seeds are filled with fiber, antioxidants, healthy omega-3 fatty acids, and more. You may find chia seeds in your favorite muffins, energy bars, and breakfast cereals.

My favorite bar is Greenwise Chocolate Cherry Flavored Chia Bars. This bar contains low sugar and sodium and contains 11 percent fiber. It is the perfect snack following an exercise class!

Chia seeds contain large amounts of essential fatty acids: 64 percent of omega-3 and 19 percent of omega-6. The omega-3 fatty acids help raise HDL cholesterol, or “good” cholesterol, which is a healthy factor.

There are different types of chia seeds: black, white, milled, and pre-hydrated. Its best to choose whole, organic ones to protect the omega-3s and vitamins. Also, they have a longer shelf life.

You can add chia seeds to cereals and smoothies. Or, add some to your baked goods to give them a healthy boost.

You can find chia seeds at the grocery store, as well as a health food store and online. Or, if you prefer, shop the aisle of nutritional snacks. You’ll likely find chia bars there.

Hoping you enjoy the mild-nut-like flavor of chia seeds. They are tiny and tasty, and they just may become your favorite, too!

by Jeanne Angleberger, Shaklee Associate for a Healthier Life

The Scoop on Sprouted Grain Bread

I recently learned that breads made with sprouted grains may be easier to digest, a good reason to serve sprouted grain bread instead of white.

Sprouted grain means that the grains have been allowed to sprout—to germinate—before being milled into flour. This process enriches the grain while increasing nutrient levels.

This type of bread is made from a variety of sprouted whole grains; some examples are wheat, millet, barley, spelt, and lentils. They are packed with vitamins, minerals, protein, and fiber. We know high amounts of protein and fiber can help to increase fullness and sustain energy levels.

Another important reason to switch to sprouted grain bread is that this type of bread does not contain added sugar, preservatives, or artificial ingredients. It also may aid in weight loss and blood sugar control due to its lower carb content. Sprouted grain bread is a healthy alternative to white flour or whole grain flour bread.

Simply Nature is the brand we use. One slice has 70 calories; sodium is 95 milligrams; 1 gram sugar; 3 grams fiber; and 3 grams protein. And, it’s crunchy, toasted or plain.

If you are gluten intolerant, be sure to check the label. Not all whole sprouted grain bread is gluten-free.

So, if you’re a bread lover, try a sprouted whole grain bread.

Begin your mission on nutrition today!