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(Source: health-heaven)

yum yum #food #fruit #blueberries #bananas #chiaseeds #healthy #yummy

yum yum #food #fruit #blueberries #bananas #chiaseeds #healthy #yummy

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(Source: health-heaven)

Hero Foods part 1&#160;
BlueberriesThey are a cancer fighting superfood bursting with antioxidants that fight cancer and other diseases.Have cholesterol lowering properties and promote heart health.Prevent macular degeneration.Promote urinary health.Have been called &#8220;brain food&#8221; and can help with Alzheimer&#8217;s prevention.Anti-aging foods can delay and reverse the signs of aging.Help protect circulatory health.Are an excellent anti-diabetes food, both in prevention and control of the disease.Are one of nature&#8217;s perfect anti-inflammatory foods.Help to promote and maintain digestive health.Aid with weight loss and a healthy diet.

Chili pepperLowers blood sugar levelsImprove heart health, boost circulation, thins blood and helps protect against strokesProvides pain relief &amp; reduces inflammation Acts as a therapeutic &amp; relaxantLimits spreading of prostate cancerLowers risk of stomach cancerChili peppers help to burn fat  
Broccoli Broccoli is very low in calories, provides just 34 cal per 100&#160;g. However, it is rich in dietary fiber, minerals, vitamins, and anti-oxidants that have proven health benefits.Studies have shown that these compounds by modifying positive signalling at molecular receptor levels help protect from prostate, colon, urinary bladder, pancreatic, and breast cancers.Fresh vegetable is exceptionally rich source of vitamin-C. Provides 89.2&#160;mg or about 150% of RDA per 100&#160;g. Vitamin-C is a powerful natural anti-oxidant and immune modulator, helps fight against flu causing viruses.It is also a good source of minerals like calcium, manganese, iron, magnesium, selenium, zinc and phosphorus.Broccoli leaves (green tops) are an excellent source of carotenoids and vitamin A; (provide 16000 IU of vitamin A per 100&#160;g) contain these compounds several times more than in the roots.Citrus FruitsAll citrus fruits are high in vitamin C and limonene, thought to inhibit breast cancer. They are all antioxidants and have anti-cancer properties.Red grapefruit is high in cancer-fighting lycopene.Oranges are a good source of choline, which improves mental functioning.The combinations are carotenoids, flavonoids, terpenes, limonoids and coumarins make citrus a total cancer fighting package. Grapefruit- Rich in beta-carotene, folic acid, C, small amounts of B1, B2, B3, B5, B6, E. Rich in calcium, magnesium, phosphorus, potassium, small amounts of copper, iron, manganese and zinc.Lemons- Rich in C, small amounts of B1, B2, B3, B5, B6 and biotin. Rich in calcium, chlorine, magnesium, phosphorus, potassium, sodium, sulphur, small amounts of copper and iron.Oranges- Rich in beta carotene, C, small amounts of B1, B2, B3, B5, B6, E. Rich in calcium, magnesium, phosphorus, potassium, small amounts of copper, iron, manganese and zinc.Limes- Rich in beta carotene, folic acid, copper, iron and zinc, C, small amounts of B1, B2, B3, B5. Rich in calcium, phosphorus, potassium, sodium, small amountsTangerines- Rich in beta carotene, folic acid, C, small amounts of B1, B2, B3, B5. Rich in calcium, chlorine, magnesium, phosphorus, potassium, sodium, sulphur, small amounts of copper, iron and zinc.
Oats
Healthy HeartsBy combining soluble and insoluble fiber, oatmeal lowers bad cholesterol. Daily intake of 3 gms of soluble fiber from oatmeal reduces risk of heart diseases.Stabilized blood sugarWith a low glycemic index oatmeal is assimilated slowly, keeping sugar levels stable. The American Diabetes Association recommends a daily fiber intake of 20 - 35 gms. One cup of cooked oatmeal supplies 4 gms.Colon cancer  High fiber content of oats is anti carcinogenic, effective especially for colon cancer. Whole oats result in bulky stool, which in turn dilutes carcinogens.Enhanced fitness levelsOatmeal helps in fighting obesity as its soluble fiber slows down digestion, thus increasing the sense of fullness.Oats not only add fiber to your food but also add zing to it. Rolled oats have long been a staple diet of athletes especially weight trainers. So start on your oat diet and see positive change in your life.
GarlicThin the blood: When consumed, they’ve been shown to thin the blood, which can be helpful in the prevention of heart disease, such as heart attacks and stroke.
Antioxidants: They also are high in antioxidants, and so might be helpful in the prevention of many different types of cancer.
Joint health: Your joints will also love you for consuming garlic on a regular basis — a study found that people who consumed higher amounts of garlic (and other allium vegetables, such as leeks, chives, and onions) were less likely to get osteoarthritis than those who didn’t consume as much.
Increase absorption of iron and zinc: A study found that eating garlic with grains helped the absorption of these necessary minerals. This is especially important for vegetarians who may not get as much iron and zinc in their diet as a meat-eater. 

Hero Foods part 1 

Blueberries

They are a cancer fighting superfood bursting with antioxidants that fight cancer and other diseases.

Have cholesterol lowering properties and promote heart health.

Prevent macular degeneration.

Promote urinary health.

Have been called “brain food” and can help with Alzheimer’s prevention.

Anti-aging foods can delay and reverse the signs of aging.

Help protect circulatory health.

Are an excellent anti-diabetes food, both in prevention and control of the disease.

Are one of nature’s perfect anti-inflammatory foods.

Help to promote and maintain digestive health.

Aid with weight loss and a healthy diet.


Chili pepper

Lowers blood sugar levels

Improve heart health, boost circulation, thins blood and helps protect against strokes

Provides pain relief & reduces inflammation

Acts as a therapeutic & relaxant

Limits spreading of prostate cancer

Lowers risk of stomach cancer

Chili peppers help to burn fat 

Broccoli

Broccoli is very low in calories, provides just 34 cal per 100 g. However, it is rich in dietary fiber, minerals, vitamins, and anti-oxidants that have proven health benefits.

Studies have shown that these compounds by modifying positive signalling at molecular receptor levels help protect from prostate, colon, urinary bladder, pancreatic, and breast cancers.

Fresh vegetable is exceptionally rich source of vitamin-C. Provides 89.2 mg or about 150% of RDA per 100 g. Vitamin-C is a powerful natural anti-oxidant and immune modulator, helps fight against flu causing viruses.

It is also a good source of minerals like calcium, manganese, iron, magnesium, selenium, zinc and phosphorus.

Broccoli leaves (green tops) are an excellent source of carotenoids and vitamin A; (provide 16000 IU of vitamin A per 100 g) contain these compounds several times more than in the roots.


Citrus Fruits

All citrus fruits are high in vitamin C and limonene, thought to inhibit breast cancer. They are all antioxidants and have anti-cancer properties.

Red grapefruit is high in cancer-fighting lycopene.

Oranges are a good source of choline, which improves mental functioning.

The combinations are carotenoids, flavonoids, terpenes, limonoids and coumarins make citrus a total cancer fighting package.

Grapefruit- Rich in beta-carotene, folic acid, C, small amounts of B1, B2, B3, B5, B6, E. Rich in calcium, magnesium, phosphorus, potassium, small amounts of copper, iron, manganese and zinc.

Lemons- Rich in C, small amounts of B1, B2, B3, B5, B6 and biotin. Rich in calcium, chlorine, magnesium, phosphorus, potassium, sodium, sulphur, small amounts of copper and iron.

Oranges- Rich in beta carotene, C, small amounts of B1, B2, B3, B5, B6, E. Rich in calcium, magnesium, phosphorus, potassium, small amounts of copper, iron, manganese and zinc.

Limes- Rich in beta carotene, folic acid, copper, iron and zinc, C, small amounts of B1, B2, B3, B5. Rich in calcium, phosphorus, potassium, sodium, small amounts

Tangerines- Rich in beta carotene, folic acid, C, small amounts of B1, B2, B3, B5. Rich in calcium, chlorine, magnesium, phosphorus, potassium, sodium, sulphur, small amounts of copper, iron and zinc.

Oats

Healthy Hearts
By combining soluble and insoluble fiber, oatmeal lowers bad cholesterol. Daily intake of 3 gms of soluble fiber from oatmeal reduces risk of heart diseases.

Stabilized blood sugar
With a low glycemic index oatmeal is assimilated slowly, keeping sugar levels stable. The American Diabetes Association recommends a daily fiber intake of 20 - 35 gms. One cup of cooked oatmeal supplies 4 gms.

Colon cancer 
High fiber content of oats is anti carcinogenic, effective especially for colon cancer. Whole oats result in bulky stool, which in turn dilutes carcinogens.

Enhanced fitness levels
Oatmeal helps in fighting obesity as its soluble fiber slows down digestion, thus increasing the sense of fullness.

Oats not only add fiber to your food but also add zing to it. Rolled oats have long been a staple diet of athletes especially weight trainers. So start on your oat diet and see positive change in your life.

Garlic

Thin the blood: When consumed, they’ve been shown to thin the blood, which can be helpful in the prevention of heart disease, such as heart attacks and stroke.

Antioxidants: They also are high in antioxidants, and so might be helpful in the prevention of many different types of cancer.


Joint health: Your joints will also love you for consuming garlic on a regular basis — a study found that people who consumed higher amounts of garlic (and other allium vegetables, such as leeks, chives, and onions) were less likely to get osteoarthritis than those who didn’t consume as much.


Increase absorption of iron and zinc: A study found that eating garlic with grains helped the absorption of these necessary minerals. This is especially important for vegetarians who may not get as much iron and zinc in their diet as a meat-eater.
 

Smoothie.

Smoothie.

Healthy snacking

Guacamole - Avocado mashed with some lemon juice, tomato and garlic. Simply filling! It has vitamins and good fats for you to burn.

Blueberries with Greek yogurt – Instead of buying a blueberry flavored yogurt, make one for yourself with real blueberries. This yummy snack is packed with Vitamin C and proteins.

Avocado with Bananas - Mash slices of avocados and bananas. Sprinkle in some low-fat milk and you have a tasty treat rich in potassium, fats and fiber.

Apple slices with peanut butter - Dip freshly sliced apples in peanut butter for a snack that’s high in proteins, fiber and vitamins.

(Source: health-heaven)

Raw Triple Berry Crisp

 Yield : 6-8 servings
 Berries:
1.5 containers strawberries (about 22 ounces)
2 small containers blueberries (6 ounces each)
1 small container raspberries
1 Tablespoon maple syrup (use agave, if you want it raw)
Topping:
1 cup raw walnuts
1 cup raw pecans
1/4 cup uncooked rolled oats
2 Tablespoon maple syrup
1/4 tsp kosher salt
1/4 tsp cinnamon
Directions:
1. Wash and slice all strawberries into bite sized pieces. In a large bowl, mix the sliced strawberries, and other washed berries. Toss with maple syrup or agave nectar.
2. Prepare the topping in a food processor by pulsing all ingredients until just mixed. You want to leave this mixture very chunky, so be sure not to over process.
3. In a 1.4 litre (1.5 quart) casserole dish, add most of the berry mixture, leaving a few tablespoons or so. Spread evenly. Now add most of the topping over top of the berries, reserving a few tablespoons. Now sprinkle on the remaining berries, and finally the rest of the topping. Serve immediately, or chill for 1 hour.
Note: This raw crisp does not keep in the fridge overnight as it gets very watery. Be sure to mix just prior to serving.

Raw Triple Berry Crisp


 Yield : 6-8 servings

 Berries:

  • 1.5 containers strawberries (about 22 ounces)
  • 2 small containers blueberries (6 ounces each)
  • 1 small container raspberries
  • 1 Tablespoon maple syrup (use agave, if you want it raw)

Topping:

  • 1 cup raw walnuts
  • 1 cup raw pecans
  • 1/4 cup uncooked rolled oats
  • 2 Tablespoon maple syrup
  • 1/4 tsp kosher salt
  • 1/4 tsp cinnamon

Directions:

1. Wash and slice all strawberries into bite sized pieces. In a large bowl, mix the sliced strawberries, and other washed berries. Toss with maple syrup or agave nectar.

2. Prepare the topping in a food processor by pulsing all ingredients until just mixed. You want to leave this mixture very chunky, so be sure not to over process.

3. In a 1.4 litre (1.5 quart) casserole dish, add most of the berry mixture, leaving a few tablespoons or so. Spread evenly. Now add most of the topping over top of the berries, reserving a few tablespoons. Now sprinkle on the remaining berries, and finally the rest of the topping. Serve immediately, or chill for 1 hour.

Note: This raw crisp does not keep in the fridge overnight as it gets very watery. Be sure to mix just prior to serving.

Best post-workout refuel. (140 calories)

Best post-workout refuel. (140 calories)


The Healthiest Fruit with Antioxidant Fruit Benefits 

1. Apples, with the skin, provide pectin, 5 grams of fiber and a heaping dose of flavonoid antioxidants. Apple fiber helps lower cholesterol and keep you regular. And the powerful flavonoids reduce your risk of heart disease, stroke and cancer. A medium apple has about 80 calories. 
2. Apricots are a good source of vitamins A, C and E, potassium, iron and carotenoids. The lycopene found in apricots helps protect your eyes and prevent heart disease, LDL cholesterol oxidation and certain cancers – especially skin cancer. And the fiber in apricots helps relieve constipation. Plus 1 apricot has only 19 calories. 
3. Bananas are a great source of potassium (about 400 mg), which helps lower your risk of high blood pressure and stroke and plays a key role in muscle function. Bananas are delicious and sweet to eat, making them a good sugar substitute and natural energy source. The fiber in bananas helps restore normal bowel action. A medium size banana has around 108 calories.
4. Berries are super high in powerful antioxidants, including vitamin C. Numerous studies show berries offer great protection against heart disease stroke, cancer and many other diseases.  
 
Blueberries top the antioxidant fruit benefits list. Besides other health benefits, blueberries help prevent high blood pressure, macular degeneration and brain damage leading to Alzheimer’s disease. 1 cup of blueberries has 81 calories and 4 grams of fiber.
Blackberries – a single cup of blackberries has 74 calories and a whopping 10 grams of fiber.
Raspberries – there are 60 calories in 1 cup of raspberries with 8 grams of fiber.
Strawberries – 1 cup of sliced strawberries has 50 calories and 4 grams of fiber.
 
5. Cantaloupes are packed with Vitamin C, potassium and carotenoid antioxidants. Cantaloupe can help reduce inflammation, prevent cancer and cardiovascular disease, boost immunity and help protect your skin from sunburn. Half a melon has 97 calories and 2 grams of fiber.
6. Cherries are very high in iron and disease-fighting flavonoids. They also have potassium, magnesium, C and E, folate and heart-protective carotenoids. Cherries can significantly reduce inflammation, arthritic pain, bad cholesterol and cancer risk. 1 cup of cherries has 88 calories. 
7. Citrus Fruits are best known for flavor, juiciness and high vitamin C content. But they’re also a good source of folate, fiber and other antioxidants, vitamins and minerals. Citrus fruit has been shown to help reduce cholesterol, blood pressure and the risk of some types of cancer.
Pink or Red Grapefruit – half a grapefruit has just a scant 47 calories.
Oranges provide an impressive 50 to 70 mg of vitamin C and a medium orange has only 68 calories.
Lemons and Limes – 1 lime or small lemon has about 17 calories.
8. Kiwifruit, when compared ounce for ounce, has more than twice the vitamin C of an orange. It’s also an excellent source of magnesium, potassium and vitamins A and E. Kiwis have been shown to boost the immune system and reduce respiratory diseases. 1 medium kiwi has 47 calories and 3 grams of fiber.
9. Papayas are loaded with vitamin C, folate, carotenoids and natural digestive enzymes that help with protein digestion. 1 cup of cubed papaya has 55 calories. 
10. Red Grapes contain iron, potassium, fiber and  an abundance of powerful disease-fighting antioxidants. Although red wine gets most of the publicity, dark colored grapes are the original source of the flavonoids, anthocyanins and resveratrol, which have been shown to help prevent heart disease and cancer. 1 cup of red or purple grapes has 60 calories. 

The Healthiest Fruit with Antioxidant Fruit Benefits 


1. Apples, with the skin, provide pectin, 5 grams of fiber and a heaping dose of flavonoid antioxidants. Apple fiber helps lower cholesterol and keep you regular. And the powerful flavonoids reduce your risk of heart disease, stroke and cancer. A medium apple has about 80 calories. 

2. Apricots are a good source of vitamins A, C and E, potassium, iron and carotenoids. The lycopene found in apricots helps protect your eyes and prevent heart disease, LDL cholesterol oxidation and certain cancers – especially skin cancer. And the fiber in apricots helps relieve constipation. Plus 1 apricot has only 19 calories. 

3. Bananas are a great source of potassium (about 400 mg), which helps lower your risk of high blood pressure and stroke and plays a key role in muscle function. Bananas are delicious and sweet to eat, making them a good sugar substitute and natural energy source. The fiber in bananas helps restore normal bowel action. A medium size banana has around 108 calories.

4. Berries are super high in powerful antioxidants, including vitamin C. Numerous studies show berries offer great protection against heart disease stroke, cancer and many other diseases.  

 

  • Blueberries top the antioxidant fruit benefits list. Besides other health benefits, blueberries help prevent high blood pressure, macular degeneration and brain damage leading to Alzheimer’s disease. 1 cup of blueberries has 81 calories and 4 grams of fiber.
  • Blackberries – a single cup of blackberries has 74 calories and a whopping 10 grams of fiber.
  • Raspberries – there are 60 calories in 1 cup of raspberries with 8 grams of fiber.
  • Strawberries – 1 cup of sliced strawberries has 50 calories and 4 grams of fiber.

 

5. Cantaloupes are packed with Vitamin C, potassium and carotenoid antioxidants. Cantaloupe can help reduce inflammation, prevent cancer and cardiovascular disease, boost immunity and help protect your skin from sunburn. Half a melon has 97 calories and 2 grams of fiber.

6. Cherries are very high in iron and disease-fighting flavonoids. They also have potassium, magnesium, C and E, folate and heart-protective carotenoids. Cherries can significantly reduce inflammation, arthritic pain, bad cholesterol and cancer risk. 1 cup of cherries has 88 calories. 

7. Citrus Fruits are best known for flavor, juiciness and high vitamin C content. But they’re also a good source of folate, fiber and other antioxidants, vitamins and minerals. Citrus fruit has been shown to help reduce cholesterol, blood pressure and the risk of some types of cancer.

  • Pink or Red Grapefruit – half a grapefruit has just a scant 47 calories.
  • Oranges provide an impressive 50 to 70 mg of vitamin C and a medium orange has only 68 calories.
  • Lemons and Limes – 1 lime or small lemon has about 17 calories.

8. Kiwifruit, when compared ounce for ounce, has more than twice the vitamin C of an orange. It’s also an excellent source of magnesium, potassium and vitamins A and E. Kiwis have been shown to boost the immune system and reduce respiratory diseases. 1 medium kiwi has 47 calories and 3 grams of fiber.

9. Papayas are loaded with vitamin C, folate, carotenoids and natural digestive enzymes that help with protein digestion. 1 cup of cubed papaya has 55 calories. 

10. Red Grapes contain iron, potassium, fiber and  an abundance of powerful disease-fighting antioxidants. Although red wine gets most of the publicity, dark colored grapes are the original source of the flavonoids, anthocyanins and resveratrol, which have been shown to help prevent heart disease and cancer. 1 cup of red or purple grapes has 60 calories. 

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