1/4 C Ground Flax Seed
1 tsp Baking Powder
2 Tsp Cinnamon
1 tsp Coconut Oil
1 pk Stevia
Mix in Mug (will be pasty)
Microwave 50-55 sec.
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Summer is officially winding down. I don't know about you, but I was addicted to the Olympic Games this summer. I was so impressed by the amazing physical strength and abilities of all of the athletes. I was also touched by the competition and camaraderie between countries where no no guns are ever drawn and all participants hugged each other after the results were in regardless of who won. I was also so proud of our female athletes who won 2/3 of all medals!!!
This month’s newsletter is chock full of helpful information and healthy ways to eat.
My three favorite books right now are Wheat Belly by William Davis, MD, Cardiologist,
Eat to Live by Dr. Joel Fuhrman, MD, andThe Blood Sugar Solution by Dr. Mark Hyman, MD.
All three of these books address inflammation, free radical damage, how to avoid autoimmune disease, and how to eat for longevity. All have great recipes as well! This month we have included a delicious flaxseed muffin made in 55 seconds in the microwave with 8gms of fiber per muffin!
I have summarized Dr. Oz’s 15 necessities to keep in your cupboard and medicine cabinet.
As we head into fall, the leaves will fall from the trees, the temperature will fall, and we will reach for comfort foods more often. Let’s find comfort in healthy foods, family, and friends and live longer too!
To Your Health,
Dr. Oz's 15 Items For Healthier Living
5 Things you should have in your fridge
1. Fresh Juice
2. Wheat Germ
3. Organic Eggs
4. Fresh Herbs
5. Bitter Greens
5 Things you should have in your pantry
2. Steel-cut Oatmeal
3. Dark Chocolate
4. Superfood seeds
5 Things you should have in your medicine cabinet
1. Baby Aspirin
3. Vitamin D
Ten Easy Tips for Living Healthy and Eating Right
by Joel Fuhrman, M.D.
1. Remember, the salad is the main dish: eat it first at lunch and dinner
You have the tendency to eat more of whatever you eat first because you are the hungriest.
2. Eat as much fruit as you want but at least four fresh fruits daily.
Eat as many fruits as you would like with your meals. Four fruits are about 250 calories, but here it is ok to splurge.
3. Variety is the spice of life, particularly when it comes to greens.
Variety is not merely the spice of life, it makes a valuable contribution to your health.
4. Beware of the starchy vegetable.
Limit cooked high-starch grains and vegetable to one cup a day
5. Eat beans or legumes every day.
Beans are a dieter's best friend. Eat an entire cup of beans daily; you may have more than one cup if you choose.
6. Eliminate animal and dairy products.
Eliminate animal products completely or, if you must include them, use only lean fish (flounder, sole, or talapia) once or twice a week and an egg omelet once a week.
7. Have a tablespoon of ground flaxseeds every day.
This will give you those hard to find omega-3 fats that protect against diabetes, heart disease, and cancer.
8. Consume nuts and seeds in limited amounts, not more than one ounce per day.
Pecans, walnuts, sunflower seeds, and other nuts and seeds may be rich in calories and fats, but scientific studies consistently report that nuts and seeds offer disease protection against heart attack, stroke and cancer and help lower cholesterol.
9. Eat lots of mushrooms all the time.
Mushrooms make a great chewy replacement for meat
10. Keep it simple
You do not have to prepare fancy recipes all the time