yourhealthharmony

Nutrition for Body and Soul

VALUABLE, CONVENIENT, NUTRITIONAL SUPPORT FOR THE ELDERLY

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Dr. Monica Marcu is noted worldwide for her expertise on Moringa, as she has decades of experience in studying a variety of plants. Her study and research of Moringa is incorporated in her book Miracle Tree, a long-time favorite of Zija Independent Distributors. As a member of the Zija Product Advisory Council, she will be sharing her expertise and findings on Moringa. Below she explains how Moringa is valuable, convenient, and provides nutritional support to the elderly.

There are many metabolic and endocrine changes in our bodies when we grow old, and most health challenges associated with advanced age are linked to these changes. But being old (and wise!) does not mean one has to endure these challenges. Populations around the globe, who kept a natural, active way of life and wholesome, nutritious diet have proven that longevity and health can be achieved together. Actually, I believe it is very difficult to fall sick when one has all minerals, nutrients and vitamins necessary, in a good balance. But that is very rare; studies have shown that the majority of population, even in the developed world, lacks many essential nutrients.

The US Dietary Guidelines Advisory Committee has recently reported on underconsumed nutrients—most vitamins (C, A, B, D, E) and minerals such as calcium, magnesium and potassium, with 45%, 50% and 97%, respectively, of population not being at required levels! Therefore, supplementation with nutrients is of the essence. Even if their diet would be rich and diverse, most elderly do not eat enough (gum and mastication problems), and digest and absorb nutrients poorly (insufficient intestinal enzymes). The best solution is a nutrient rich, diverse, easily absorbable food. Very few plants qualify.

A plant-based diet is a must, this can provide a majority of necessary minerals, vitamins, as well as antiaging and antiinflamatory substances. Moringa is the best plant/ food/supplement that is wholesome, nutrient dense, amenable to cooking (fresh), preservation (dried), easy transportation (light), with a rather neutral flavor that can complement sweet (smoothies, juices) or diverse salty dishes. It can accommodate any taste. Can you think of anything better?

I like the convenience of moringa, especially dried leaves as well as the awesome seed oil. One plant does it all- food, cosmetic care, multivitamin supplement. The high content of vitamin C – important for collagen (protein vital for the tissue structure) and skin – assures moringa is excellent not only against wrinkles, but also for cartilage and gum maintenance. As a high source of calcium, magnesium and phosphor, moringa brings minerals for bone and teeth density maintenance. Old age is associated with bone demineralization, and this is also due to insufficient proteins, but moringa contains all essential building blocks (amino acids) of proteins, useful for any tissues. Moringa, if grown properly, contains most, if not all minerals necessary for strong bones. Potassium is badly needed in most of us, as we tend to over-eat sodium rich foods.

These two minerals should be in a good balance, rarely found in elderly. Potassium supports a well-working heart and general metabolic health. Every cell needs and benefits from a proper potassium – sodium balance for energy production and communication. As we age, our tissues have more difficulties maintaining the normal minerals-, acidity/alkalinity and water balances. Moringa provides rich amounts of potassium, way better than the famous bananas, as well as magnesium – which works in balance with calcium.

Vitamins E and A are insufficient in over 90% and, respectively 40% of people older than 50! Moringa has large amounts of these vitamins. Both are powerful antioxidants, but also vital for healing, immune support, eye, brain and muscle function. Together with numerous antioxidant compounds present in dietary plants, these vitamins can support healthy immune and anti-inflammatory reactions. Again, a diverse plant-based diet is paramount for healthy aging.

 

Take a look at the Moringa Oleifera Documentary at www.food4thoughtwellness.com

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Carrot Cake Truffles with Vanilla Bean Icing

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I’m not a huge sweets-eater….but I do love carrot cake!

These easy to make raw carrot cake truffles are vegan, gluten free, refined sugar free and most importantly delicious. Be sure to use gluten free oats if you don’t eat gluten. They are no bake and suitable for a raw food diet, maple syrup is heated but contains nutrients so is generally accepted as suitable for raw foodists. Full of healthy fats, fibre and protein – you can have your cake and eat it with this!

If you would rather have a carrot cake than truffles just press the base ingredient into a pan and top with the icing. It’s slightly quicker to make it as a cake. If you don’t have coconut cream you can replace with coconut oil but the icing will not be as firm. The chia seeds can be replaced with either flax seeds or more oats, they help set the cake / truffles.

Carrot Cake Truffles with Vanilla Bean Icing Recipe

  • Total time: 25m
  • Yield: 16 truffles
  • Calories: 120 cal

Ingredients

  • 2 cups / 100g grated Carrot
  • 1 cup / 150g Walnuts
  • 1 cup / 100g Dates
  • 3 tbsp Oats (use gluten free if your avoiding gluten)
  • 2 tbsp shredded Coconut
  • 1 tbsp Chia seeds
  • 1 tsp Cinnamon (or, 1 to 2 drops Cinnamon essential oil)
  • ½ tsp ground Ginger (or, 1 to 2 drops of Ginger essential oil)
  • ¼ tsp Nutmeg (or, 1 drop Nutmeg essential oil)

Icing

  • 1 cup / 150g Cashews
  • ½ cup / 120 ml Coconut cream
  • 3 tbsp Maple syrup
  • 1 tsp Vanilla
  • Lime juiced

How to make

  1. Put all of the base ingredients into a food processor and pulse blend until they are all combined.
  2. The mixture should be firm, if it’s not add some more oats.
  3. Either roll into balls for truffles and place on non stick sheets or push into a cake pan for one big carrot cake. Place in the freezer to chill while you make the icing.
  4. Melt the coconut cream as its solid at a room temperature. I melt it by placing in a bowl within a bowl of hot water.
  5. Place all of the icing ingredients into a blender with a few tablespoons of water. Blend until you get a smooth creamy icing.
  6. Hold the truffles on a fork over the icing and spoon on the cashew vanilla bean icing. Then sprinkle with cinnamon and put on a non stick sheet.
  7. For the cake just pour the icing on top and spread it out. Sprinkle with cinnamon / grated carrots / chopped nuts to garnish,
  8. Once the truffles / cake is made chill in the fridge for half an hour and they are ready to eat.
  9. They will last several days stored in the fridge.

Check out the video… https://youtu.be/PJPXC-YPLss

Thank you Nest & Glow for this recipe!

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Personalized Egg Cups

There’s one for everyone!  Personalized!

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Less Loaded Potato Soup

Less Loaded Potato Soup

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Ingredients

1 1/2 tablespoons extra-virgin olive oil, divided
1 cup chopped onion
1 teaspoon chopped fresh thyme
5 garlic cloves, chopped
1 pound cubed peeled baking potato (about 2)
1 pound cubed Yukon gold potato (about 4)
5 cups unsalted chicken stock (such as Swanson)  or vegetable
1 teaspoon kosher salt, divided
1 bay leaf
1 pound cauliflower, cut into florets (about 1/2 head)
3/4 teaspoon freshly ground black pepper, divided
Cooking spray
1 1/2 cups 2% reduced-fat milk  or use coconut or almond milk
3/4 cup chopped green onions, divided
1/2 cup fat-free fromage blanc (such as Vermont Creamery) or sour cream (or greek yogurt)
2 ounces grated sharp cheddar cheese (about 1/2 cup)
4 slices center-cut bacon, cooked and crumbled (nitrate free)

Preparation

1. Preheat oven to 450°.

2. Heat a large Dutch oven over medium-high heat. Add 1 1/2 teaspoons oil to pan; swirl to coat. Add onion, thyme, and garlic; sauté 5 minutes or until tender, stirring occasionally. Add potatoes, stock, 1/2 teaspoon salt, and bay leaf; bring to a boil. Cover, reduce heat, and simmer 35 minutes or until potatoes are very tender, stirring occasionally. Remove from heat; discard bay leaf.

3. While potatoes simmer, combine remaining 1 tablespoon oil, cauliflower, 1/4 teaspoon salt, and 1/4 teaspoon pepper on a jelly-roll pan coated with cooking spray; toss to coat. Roast at 450° for 30 minutes or until browned, turning once.

4. Place cauliflower mixture and milk in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening (to avoid splatters). Blend until smooth. Pour cauliflower mixture into a large bowl. Add half of potato mixture to blender; pulse 5 to 6 times or until coarsely chopped. Pour into bowl with cauliflower mixture. Repeat with remaining potato mixture. Place cauliflower-potato mixture in Dutch oven over medium heat. Stir in remaining 1/4 teaspoon salt, remaining 1/2 teaspoon pepper, 1/2 cup green onions, and fromage blanc; stir until fromage blanc melts. Ladle soup into 8 bowls. Top evenly with remaining green onions, cheese, and bacon.

Thank you Cooking Light for this recipe!

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BENEFITS OF A PLANT-BASED DIET & MORINGA’S PROTEINS

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BENEFITS OF A PLANT-BASED DIET & MORINGA’S PROTEINS

Dr. Monica Marcu is noted worldwide for her expertise on Moringa, as she has decades of experience in studying a variety of plants. Her study and research of Moringa is incorporated in her book Miracle Tree, a long-time favorite of Zija Independent Distributors. As a member of the Zija Product Advisory Council, she will be sharing her expertise and findings on Moringa. Below she shares information about the benefits of a plant-based diet and Moringa’s proteins:

More and more people in the Western world are embracing a vegetarian or even vegan diet. The medical science has proven in a number of studies and long-term research that a diet with less red meat is significantly healthier and may lead to less health problems. But you don’t have to be a “full time” vegetarian to understand the benefits of a plant-rich food, anybody can notice that by reducing the meat intake and upping the fruits, grains, nuts or veggies, one can feel better and have an improved health, obtain the desired weight loss. But the vegetarians, vegans, as well as all elderly have to pay attention and make sure they get enough proteins and their protein sources are complete.

A “complete protein” refers to the amino acids – the building blocks of proteins. There are twenty different amino acids that can form the proteins in our bodies, in all tissues. Nine of them are called “essential” since the body can’t produce them and have to be supplied by the food. In order to be a complete protein source, a food must contain all nine essential amino acids in roughly equal amounts. The truth is that this is not that easily found among most plants used in the diet today. Eggs and dairy are complete proteins – lucky for the vegetarians, but how about vegans?

Let’s remember that proteins are found in every cell and act as a fuel source for the body, are crucial for muscle growth and repair among others. Lentils, spirulina, nutritional yeast or brown rice are good sources of proteins, but there is an even better one – Moringa oleifera. Its leaves have the highest protein ratio of any plant described so far, while they are comparable in quality to that of soy (a protein-rich plant). Even more, moringa is grown naturally and not genetically modified, and also is not known to induce food allergies by comparison with soy. Moringa contains most of the twenty amino acids, including all nine of the essential ones. When compared to (cow) milk, for instance, which is a favored source of proteins, moringa leaf powder is shown to contain between 5 to 11 times more of each of the essential amino acids, truly remarkable. Tofu (a product of soy) contains all essential amino acids but in less amounts than moringa powder: four times less threonine and tryptophan, three times less leucine or methionine, two times less valine and so on. Moringa oleifera leaf powder is about 25% protein, unusually high for a plant, so one needs to take relatively small amounts of powder to obtain all essential amino acids. A baby needs about 1 g of protein per kg per day, so a baby under one year would need about 10 g proteins, which are found in 3 spoons of powder. To benefit from moringa leaf powder and its proteins add it to smoothies, soups, sauces, juices, and even bread and pastries. Enjoy!

www.food4thoughtwellness.com

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Garlic Margherita Chicken & Zucchini

Garlic Margherita Chicken & Zucchini

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Ingredients:
(Serves 4-6)
1 lb chicken breast, or tenders cut into 1″ pieces
1 tsp olive, coconut or avocado oil
1 large garlic clove, crushed
1/4 tsp sea salt
Ground black pepper, to taste
Zucchini & Tomatoes:
1.5 lbs zucchini, cut into half moon shapes
1.5 cups fresh, halved grape tomatoes
1 tsp olive, coconut or avocado oil
1 large garlic clove, crushed
1/2 tsp sea salt
Ground black pepper, to taste
Garnish:
1/4 cup fresh chopped Basil
A sprinkle of Italian (high-quality) cheese such as natural parmesean (optional)
Instructions:
Chicken: Preheat (cast iron) skillet on medium heat add oil to coat. Add garlic and cook for just 10 seconds. Then add chicken, sprinkle with sea salt and pepper to taste. Cook for 8-10 minutes uncovered, stirring occasionally. Transfer to a plate and set aside.
Zucchini and Tomatoes: Cook the zucchini the same way as Chicken but for 6 minutes, adding tomatoes during the last 3 minutes of cooking time.
Add chicken back to skillet and stir just to warm. Remove from heat, sprinkle with fresh Basil.
Refrigerate in a glass airtight container for up to 5 days.

 

Thank you Rachel at Clean Food Crush for this yummy recipe!

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Food 4 Thought!

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BAM!!!!

http://www.food4thoughtwellness.com

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Cleanse Like You Mean It!

Halloween Is Over!
With Thanksgiving Coming, It’s Time to Cleanse Like You Mean It!
The enemy is within!  Whether you’re trying to manage your weight, deal with stress or just stop feeling yuck- the toxic load you carry is sabotaging your efforts! It’s time to clean it out so you can move forward!

Click here to find fun tips on cleansing!

Thank you Dropsmarts for this info!!!

www.food4thoughtwellness.com

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Cashew Cream Pad Thai Zoodles

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Ingredients

3/4 cup raw cashews
3 ounces thin brown rice noodles (such as Annie Chun’s Maifun)
4 teaspoons reduced-sodium soy sauce
1 tablespoon toasted sesame oil
1 tablespoon fish sauce
1 tablespoon honey
1 tablespoon fresh lime juice
1 1/2 teaspoons Sriracha chili sauce
1 medium yellow zucchini
1 medium green zucchini
2 large carrots
1 cup thinly sliced red cabbage
1 cup sugar snap peas, trimmed and thinly sliced crosswise
1/2 cup torn fresh basil

Preparation

1. Soak cashews in a bowl of water for 1 hour. Drain.

2. Soak noodles in a bowl of very warm water for at least 1 hour. Drain.

3. Combine cashews, soy sauce, oil, fish sauce, honey, lime juice, and Sriracha in a mini food processor, and process until very smooth.

4. Run zucchini through a spiralizer to create noodles, or cut long noodles with a julienne peeler or ribbons with a vegetable peeler to measure 3 cups. Run carrots through a spiralizer to create noodles, or cut into long noodles with a julienne peeler or ribbons with a vegetable peeler to measure 1 cup. Combine rice noodles, zucchini, carrot, cabbage, and peas; toss well to combine. Spoon cashew mixture over noodles; toss to combine. Sprinkle with basil.

 

Thank you Cooking Light for this recipe!

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