Artichokes

Did you know that Artichokes aid in digestion, lowers cholesterol, protects your heart, stabilizes blood sugar, and guards against liver disease? Plus, they have vitamin B, iron, magnesium, amino acids, flavonoids, phosphorus, potassium, and they're great for weight loss!

Salt Cravings

Did you know that cravings for salty foods often indicate mineral deficiency? All salt originates in the sea, and natural sea salt contains 60 different trace minerals (my favorites are Himalayan Pink or Celtic Sea Salt). If you have salty cravings, try eating a wide variety of vegetables, especially leafy green vegetables, which are very high in minerals. These foods often satisfy the craving for salty foods, which is really a desire for more nutrition.

Black Garlic

Black garlic helps to repair age-damaged skin. Uniquely colored due to its fermentation process, black garlic contains double the antioxidants as regular garlic and can be eaten raw. It strengthens and restores skin cells damaged by the aging process. Use it in place of regular garlic in most recipes.

Celery

Celery is high in potassium and calcium, celery helps to reduce fluid retention and prevent high blood pressure. Celery is good for weight loss due to its high water content.

Fennel and Orange Salad

• 1 fennel bulb, thinly sliced 
• 2 oranges, peeled and sliced into rounds
• 1 red onion, sliced into thin rings
• Black pepper, freshly ground
• Fennel fronds

Dressing:

• 1 orange, juiced
• 2 tablespoons balsamic vinegar

1. Arrange the orange slices on a plate or shallow dish. Place a layer of fennel on top and the add a layer of onion.

2. Mix the orange juice and balsamic vinegar together and drizzle over the salad. Season with black pepper, garnish with fennel fronds.

Broccoli

Did you know that of all the vegetables in the brassica family, broccoli has shown the highest levels of protection against prostate cancer? 

Broccoli comes in different varieties, but the darker the color, the more beneficial nutrients it contains. You can also eat the leaves of broccoli as well as the stalks. They contain as much goodness and taste great, too!

Broccoli...

• rich in a variety of nutrients that protect against types of cancer.
• contains chemicals that help lower bad cholesterol and protect against heart disease.
• lutein and zeaxanthin help prevent macular degeneration.
• helps to eradicate the H. pylori bacteria (germs can enter your body and live in your digestive tract; if you have a peptic ulcer, your doctor will probably test you for H. pylori infection, and it can be treated with antibiotics) high calcium content helps to build and protect bones.
• excellent source of the antioxidants vitamin C and selenium.

Look for broccoli heads rich with color and avoid any broccoli with pale, yellow on brown patches on the florets.  

Apples

Did you know that research has found a link between quercetin found in apples and protection against Alzheimer's disease?  Quercetin has anti-cancer and anti-inflammatory action. They are also a valuable source of pectin, a soluble fiber that can help lower bad cholesterol and help prevent colon cancer. Research has found that adults who eat apples have smaller waistlines, less abdominal fat, and lower blood pressure than those who don't.

• Apples are rich in flavonoids for healthy heart and lungs.
• Ideal snack, low on glycemic index, and helps keep hunger at bay.
• Fiber content is rich in pectin, which can improve the blood lipids profile and reduce bad cholesterol.
• Good source of potassium, which can prevent fluid retention.

Apple Tips:
1. Don't keep your apples in a light, hot room as they will rapidly lose their vitamin C content.
2. Eat the skin since it contains up to five times as many plant chemicals as the flesh.
3. When preparing apples, put the cut slices into a bowl of water with 1-2 tablespoons of lemon juice to prevent browning.

Mom's have always said an apple a day keeps the doctor away!

Health Benefits of Cinnamon

Cinnamon is a small tree that grows in India, Sri Lanka, Indonesia, Brazil, Vietnam, and Egypt.

Cinnamon is one of the oldest known spices. To prepare it, the bark of the cinnamon tree is dried and rolled into cinnamon sticks, also called quills. Cinnamon is also dried and ground into powder.

Studies have shown that just 1/2 teaspoon of cinnamon per day can lower LDL cholesterol.

When cinnamon is added to food, it inhibits bacterial growth and food spoilage, making it a natural food preservative.

One study found that smelling cinnamon boosts cognitive function and memory.

Are you aware that Cinnamon is a great source of manganese, fiber, iron, and calcium?

Four Kinds of Cinnamon:

1. Korintje Cassia Cinnamon- sweet and mellow.

2. Ceylon Cinnamon- complex and fragrant, with a citrus overtone and rich buff color.

3. China Cassia Cinnamon-strong and spicier than Korintje, with a potent, sweet flavor

4. Vietnamese Cinnamon-extremely sweet and flavorful.

Noshing Trail Mix

1/4 cup almonds
1/4 cup walnuts 
1/4 cup sunflower seeds 
1 tablespoon Hemp seeds 
1/4 cup unsweetened coconut flakes 
1/4 cup dried cranberries 
Pinch of cinnamon 
Pinch of ginger 

A quick and healthy snack. Great energy booster!

Abdominal Fat & Weight Loss

A big motivation for losing weight should be for health reasons. You don’t have to be a health coach or a doctor to figure out that we are living in an overweight and obese nation. People are suffering in epic proportions from diseases that our ancestors 100 years ago never had or even heard of. Convenience isn't always good when it comes to food.

Are you aware of the effects that carrying excess weight can have on the body? This includes your joints, lower back, and your internal organs.
Did you know that excess abdominal fat is the most dangerous type of fat to have? This is because this is most active of them all. The fat is packed around your intestines, your liver and heart, and interferes with the way those organs work. Abdominal fat secretes chemicals and hormones that inhibit proper function of those vital organs. It is also an indicator of Type II diabetes and heart disease.

For women if your waist is more than 35 inches at the belly button; and for men if is more than 40 inches, you are within the high risk category of heart disease, diabetes, high blood pressure and stroke. It is time to lose weight.

Excess fat in the body causes the arteries in your heart to become clogged which raises your blood pressure to force the blood to your organs. Having just an extra 30 excess pounds forces your heart to work twice as hard to do the same job it did when you were just 30 pounds lighter. Begin to eat healthier, exercise, and you will release the weight.

Grapes

Did you know that grapes are loaded with fiber? Grapes contain potassium, vitamin K, copper, vitamin B2, antioxidants, etc. Grapes have anti-inflammatory and cardiovascular benefits. They're great as a snack. In the summer freeze them and they are very cooling! (Tip for Hotlanta).