Sunday, June 25, 2017


The first thought of the tropics is delicious sweet pineapples.  They have been a popular global fruit since Christopher Columbus's return to Europe in 1493.  Pineapples are actually native to Paraguay, Brazil and parts of the Caribbean, but are now cultivated in large quantities in Costa Rica, Brazil and the Philippines.  Hawaii was the most significant grower until just recently as they have lessened their exports of the delicious fruit.  The name evolved from the 17th century due to its similar appearance to pine cones and were traditionally known as "ananas".

Pineapples contain a relatively rare enzyme called bromelain which has serious anti-inflammatory and anti-swelling effects, making it great in reducing signs and symptoms of arthritis, inflamed muscles and tissues.
Being very high in Vitamin C other benefits include:   
*Tissue and Cellular health by creating collagen which is the essential protein base of blood vessel walls, skin, organs and bones.
*Helps to heal wounds and injuries and defending against infections and illness.

*Being high in other antioxidants like Vitamin A, beta carotene and manganese it helps in cancer prevention directly related to the mouth, throat and breast.

*Pineapples are a rich source of fiber and are special in the way they contain both soluble and insoluble fiber, which vastly improves the digestion system.

*Cough and Colds reducer: bromelain is helps to reduce phlegm and mucus build up in the respiratory tracts and sinus cavities.

*Bone health: while it does not have a strong calcium content, it does have an impressive amount of manganese  which is another mineral essential in strengthening, growth and repair of bones. A single serving of pineapple is more than 70% of our RDA!

*Oral Health: pineapples have astringent properties which strengthen gums and helps tighten up tissues so our teeth do not become loose.

*Eye Health: beta-carotene boosts eyes and helps to prevent macular degeneration.

*Blood pressure and circulation: High in potassium and copper which prevents blood clots and increases red blood cell formation.

Word of Caution:
Although the benefits are clear, bromelain is primarily used as a "meat tenderizer" which means it can result in softening or tenderness of your lips, tongue and gums if you eat too much.

Have a great week.
Be kind.

Sunday, June 18, 2017

Eating Healthy On A Budget

I have it heard over and over... "It's to expensive to eat healthy",  "I'm not buying organic, its not worth it", "I don't have time to prepare something for lunch, I'll just get something on the way to work".  I have to disagree with all the excuses some come up with.  When you consider the value of food in terms of nutrients, the servings it provides and the long term health benefits preparing your own meals over "fast food" choices, there is no comparisons.  What kind of costs will you pay later by eating $1 menu burgers, etc. instead of a little bit more on healthy foods that you prepared.  Eating healthy and plant-based is not only easy, but the best part is you will probably save money over the course of a month, especially when you cut out the "drive thru".

Some are blessed with the availability of a close by Trader Joe's( my favorite), Whole Foods( yes you can get great prices on their own "365" brand) or Aldi's have great prices on store brands.  
The other day I went to Walmart to see what  your hard earned money can buy in terms of healthy food.  Here are several items I found that could be used to meal prep for a weeks worth of healthy meals:
Breakfast- Do Over Night Oats
*Great Value Multi-Grain Oats 18 oz $2.68 
*Ground Organic Flax seeds 16 oz $2.98
*Frozen Berries Mix 32 oz $9.96
*Hodgson Stone Ground Whole Wheat Flour 5 lb $3.96( for pancakes)
Great Value Organic Chia seeds 12 oz $3.92
Bananas .44 cents per lb.

La Banderita Whole Wheat Tortillas $1.98
Great Value Multi Grain Bread $2.50
Vegan Just Mayo $3.48
Organic Romaine Lettuce 3-pak  $3.42
Organic Chopped Kale 16 oz bag $4.28
Tomatoes $1.29 per lb
Avocados $1.00 each 
Organic Baby Carrots 2 lb bag $3.48
Organic Celery $1.94
with Organic Peanut Butter $3.92

Iberia Brown Rice 5 lb bag $3.14(WOW!)
Great Value Organic Red Quinoa 16 oz $3.92
Organic extra Firm Tofu @2.80
Great Value Organic Black Beans 92 cents per can
Great Value Organic Chick Peas 92 cents per can
Dry Black Beans/Chick Peas/Lentils 1 lb bag $1.42 Great for making soups!
Frozen Broccoli Florets 3 lb bag $5.94
Frozen Mixed Veggies 3 lb bag $5.94
Sweet Potatoes 3 lb bag $2.94
Russet Gold Potatoes 5 lb bag $2.47
Gluten-free 4 grain Spaghetti $1.77
Whole Wheat Spaghetti $1.00
Organic Crushed Tomatoes 28 oz can $1.98
Head of Cauliflower $2.97( make "rice crumbles" with Taco seasonings $1.00
to make "meat" for spaghetti)

You can make quite a few different recipes with these ingredients for a whole weeks worth of meals.
 Most nutrient dense foods are very affordable, so you can can eat healthy for less money!
Check out my 3-part series on "Eat Like Peasant, Live Like Royalty"

Coming soon; Meal Prepping
P.S. Checkout "What The Health" now available on Netflix.
It's an eye opening Documentary from the makers of "Cowspiracy"

Have a great week.
Be kind.

Sunday, June 11, 2017

Leftover's Dinner

Most everyone has leftovers in the refrigerator by the end of the week.  While doing your weekly meal prepping, it's the perfect time to make a quick and easy leftover dinner.  

Here's a great idea:
Roasted Veggies over Pasta 
Preheat oven to 425' 
Slice up whatever veggies you have, like zucchini, squash, onions, carrots, bell peppers, beets etc.
In a large bowl toss with extra virgin olive oil, salt and pepper.
Get some water boiling in a large pan.
Use whatever pasta you have; brown rice noodles, whole wheat spaghetti, etc.
Roast veggies on a baking sheet, stirring occasionally for 30 minutes.
When pasta is done, toss in a large non-stick skillet(cast iron is best) melt a tablespoon or so of oil with a few crushed cloves of garlic.  Continue heating until well coated and slightly crispy.
Serve topped with roasted veggies.  
Quick and easy.

Next week; How to eat healthy on a budget.

Have a great week.
Be kind.

Sunday, June 4, 2017

Recommended Reading

This week I am starting a new portion of the blog called "Recommended Reading".
Throughout the week I read, view and listen to many interesting articles, videos and podcasts.  Our minds need exercise also, so its great to spend some down time and flex that brain muscle with knowledge.  I will share different subjects that cover health, exercise, nutrition, world and personal issues and even some off the wall subjects you might never have heard of before.  

I hope you enjoy this weeks suggestions:

Have a great week.
Be kind.
Don't quit, keep going.