A Tasty Healthy Breakfast

Or as part of a healthy lunch !

img20200318_10484720a

 

img20200318_10492150a

Northwest Community Healthcare

Advertisements

Naturally Flavored Water

Naturally Flavored Water -- An easy formula for making an endless variety of fruit and herb infused waters. Say goodbye to soda, juice, and bottled water! www.theyummylife.com/Flavored_Water #vegan #glutenfree #paleo #flavoredwater #recipes #drinkideas #fruit #herbs #spawater

Article By

Say goodbye to soda, juice, and bottled water with these refreshing, healthy flavors! I’m keeping 2-3 flavors of this “spa water” in my fridge now, so I have a variety to motivate me to drink more water.

Aside from my morning coffee, I honestly forget to drink fluids throughout the day. I know that it’s important for my health. I don’t dislike water, but I do get kind of bored with it. That was the motivation for starting to make flavored waters.

Subtle flavor without sweetness
These aren’t sweet waters, so they’ll be disappointing if that’s what you’re expecting. This is water with subtle flavors infused into it. Water with a little something extra. A touch of flavor–not an explosion of flavor–with little or no sweetness. You’ve probably had pitchers of ice water with lemon served at restaurants. This is the same idea, but with more variety. Many spas serve fancy waters like these, and it turns out that they couldn’t be simpler to make. And, they are oh-so-refreshing.

The KISS (Keep It Simple Stupid) approach to Flavored Waters
My natural tendency is to go overboard and overcomplicate things, so I really have to fight that when I’m developing recipes. I read about and was tempted to try all kinds of methods for flavoring water that involve blenders, boiling, specialty infuser pitchers, and lots of different ingredients. But, I know myself. If I truly want to transition completely away from soda & juice and drink more water throughout the day, I have to make this simple so it can be an easy routine for me to maintain. When I read celebrity chef Jamie Oliver’s quick and uncomplicated approach to making flavored waters, I was inspired to follow his lead and keep it simple. My easy formula for making KISS flavored waters is to use only fruit and herbs, water, ice, and a jar or pitcher. This is something I can make in a minute or two so I can always have flavored waters on hand in my fridge.

Supplies Needed:

  • fruit — whatever kind you like (except no bananas); make sure it’s good and ripe for maximum sweetness and flavor.  I like to use all kinds of citrus and berries. I also found pineapple and watermelon to work well for flavoring water. If you don’t want to buy whole ones, many grocery stores sell small containers of pre-cut fruit.
  • herbs — these are optional, but many herbs are a surprising complement to fruit flavors; almost any herb will work depending on your personal preference
  • jars or pitchers — I use 2 quart mason jars primarily, but any 2 quart pitcher will do.
    fruit infusion pitcher–I recently purchased one of these–it’s another option if you think you’ll be making infused waters regularly; a very easy, tidy way to strain fruit from water.
    fruit infusion water bottle–I love using this for a portable, on-the-go option.
  • muddler or wooden spoon for mashing fruit and herbs
  • water — I use filtered water, but regular tap water is fine if yours tastes good to you

view on Amazon: 
2 qt mason jars, 1 qt. mason jars, plastic lids for mason jarsinfusion pitcherinfusion water bottle, muddler, Brita water filter pitcher

Naturally Flavored Water -- An easy formula for making an endless variety of fruit and herb infused waters. Say goodbye to soda, juice, and bottled water! www.theyummylife.com/Flavored_Water #vegan #glutenfree #paleo #flavoredwater #recipes #drinkideas #fruit #herbs #spawater

Fresh vs. frozen fruit. When in season, I prefer to use fresh fruit. However, when fruit is out of season, the fresh version can be tart or flavorless. Because fruit that is to be frozen is picked at the peak of ripeness, it is often the better option for the best flavor, sweetness, and nutrients. I find this to especially to be the case with berries and peaches.

A variety of fresh herbs. Use whatever herbs you like or happen to have on hand. I picked all of these from my herb garden and have tried them in flavored waters. It’s surprising how well they blend with most fruit flavors, and they amp up the refreshing factor of the water. Mint is the most obvious herb choice. I also have tried basil, rosemary, sage, thyme, lavender, and tarragon. All good.

Naturally Flavored Water -- An easy formula for making an endless variety of fruit and herb infused waters. Say goodbye to soda, juice, and bottled water! www.theyummylife.com/Flavored_Water #vegan #glutenfree #paleo #flavoredwater #recipes #drinkideas #fruit #herbs #spawater

I’ll share some of the fruit and herb combos that I’ve recently tried for flavoring water. But, honestly, you can combine most fruits and herbs according to your favorite flavors and what you have on hand in your fridge. I’ll show you how to make 5 flavor combos. You can take it from there, creating endless flavor combos of your own.

Quantities: The quantities in my flavored water recipes are all for 2 quart jars or pitchers. However, I ran out of the 2 quart jars and used a few 1 quart jars, halving the recipe ingredients. So, don’t be confused by the different jar sizes. It’s easy to make a full or half batch depending on your jar or pitcher size.

The first 2 waters are
flavored with fruit only (no herbs)

WASH FRUIT THOROUGHLY! The citrus and berries need to be really, really clean to keep contaminants and bacteria out of your flavored water. I recommend organic fruit, if it isn’t going to be peeled.

1. All Citrus Flavored Water (adds refreshing tartness to water) — slice 1 orange, 1 lime, 1 lemon into rounds, then cut the rounds in half. Add to jar, press and twist with a muddler or the handle of a wooden spoon. Press enough to release some of the juices, but don’t pulverize the fruit into pieces. Fill the jar with ice. Pour in water to the top. Stir it with the handle of a wooden spoon or a chopstick. Put a lid on it, put it in the fridge, and chill.

Naturally Flavored Water -- An easy formula for making an endless variety of fruit and herb infused waters. Say goodbye to soda, juice, and bottled water! www.theyummylife.com/Flavored_Water #vegan #glutenfree #paleo #flavoredwater #recipes #drinkideas #fruit #herbs #spawater

You can drink it right away, but the flavor intensifies if it’s made an hour or two ahead. It’s even better the next day. 24 hours later straight from the fridge, the ice still hasn’t melted completely in mine. The ice at the top serves as a sieve so that you can pour the flavored water without getting fruit bits in your glass.

2. Raspberry Lime Flavored Water (beautiful color and mildly tart) — Quarter 2 limes; with your hands, squeeze the juice into the jar, then throw in the squeezed lime quarters. Add raspberries. Press and twist with a muddler to release some of the juices (don’t pulverize the fruit). Fill the jar with ice, then add water to the top. Stir, cover, and refrigerate.

Naturally Flavored Water -- An easy formula for making an endless variety of fruit and herb infused waters. Say goodbye to soda, juice, and bottled water! www.theyummylife.com/Flavored_Water #vegan #glutenfree #paleo #flavoredwater #recipes #drinkideas #fruit #herbs #spawater

The next 3 waters are
flavored with fruit and herb combos

You’ll have to visit Monica’s website to get the recipes, and much more:

https://www.theyummylife.com/Flavored_Water

Get Real, Get Regular

How To Eat More Fiber At Every Meal To Lose Weight And Get Regular

High Fiber Diet Plan

These high-fiber meal and snack ideas will help you meet your health goals.

A 2016 study found people who reported higher fiber intake from eating whole grains, fruits, and vegetables had an almost 80% greater likelihood of living a long and healthy life over a 10-year follow-up period. That is, they were less likely to suffer from high blood pressure, diabetes, dementia, depression, and functional disability. It could be that these people made better food choices overall or were more physically active, but it’s definitely worth eating more foods with fiber.

What is fiber?

Found in beans, nuts, seeds, whole grains, fruits, and vegetables, fiber is the stuff our bodies don’t digest—which is part of what makes it so beneficial. While some fiber is changed by intestinal bacteria into products that are absorbed, most of it travels all the way through your digestive system, basically grabbing and pushing other things through. Unfortunately, many of us fall short on fiber, and because low intake is associated with a range of health concerns, it is considered a nutrient of public health concern.

Fiber is a superhero with powerful benefits. Foods with more fiber help you get regular and bring healthy dividends in the vitamins and minerals they contain. Here are some of the ways fiber can boost your health:

  • Fiber helps you feel full longer, which helps with weight control. Bye-bye, snack attack.
  • Fiber helps fight heart disease by carrying cholesterol compounds out of the body and reducing cholesterol production.
  • Fiber helps slow digestion, which keeps blood sugar stable.
  • Fiber helps your gut health. Researchers at the University of Nebraska found that eating fiber-packed whole grains, such as barley, brown rice, or especially a mix of the two, altered the gut bacteria to reduce inflammation.
  • Fiber acts like a broom, promoting regularity and reducing constipation. It can also help prevent hemorrhoids.

How much fiber do you need?

To know where you’re going, you need to know your goal. Fiber recommendations vary by age and gender. Fiber requirements decrease with age because calorie requirements go down as we age. And women generally need fewer calories than men so general guidelines are 14 grams fiber per 1,000 calories. (Here are 5 signs your body wants you to eat more fiber.)

Use this chart to check your personal fiber needs:

  • Women 19 to 30 years old = 28 grams per day
  • Women 31 to 50 years old = 25 grams per day
  • Women 51 and older = 22 grams per day
  • Men 19 to 30 years old = 34 grams per day
  • Men 31 to 50 years old = 31 grams per day
  • Men 51 and older = 28 grams per day

The winning strategy is to have fiber-rich foods on hand. When they’re in the kitchen or fridge, they become meals and snacks. Make a couple high-fiber recipes each week to help you meet your goal. As you add more fiber, do it gradually to let your digestive tract adjust.

By Judy Barbe, RD writing in Prevention Magazine

You can find recipes and more information at:

https://www.prevention.com/food-nutrition/a20516445/high-fiber-diet-plan/

Americans Will Eat 1.4 BILLION of These During the Super Bowl

Close up view of hands taking snacks from plates during party; Shutterstock ID 552645409

Africa Studio/Shutterstock

 

The Super Bowl is the perfect excuse to gather around the TV and eat an endless buffet of snacks.

For sports fans, Super Bowl Sunday is one of the best times of the year, and it’s not just because of the game. Even if you don’t care for football, at least there are plenty of tasty treats waiting for you at the Super Bowl party you’ll be attending.

It doesn’t matter which team you’re rooting for this year. Chiefs and 49ers fans alike have already chosen the victor of Super Bowl LIV, and we’ll be eating 1.4 billion servings of it.

Ain’t no thing but a chicken wing

Chips and salsa, football-themed desserts, and pulled pork sandwiches make the Super Bowl one of the best food holidays around. But there’s one reigning finger food that we all can’t get enough of. This year, Americans are expected to down 1.4 BILLION of them: chicken wings! If you’re making your own, try this secret technique for the best chicken wings ever.

A hot (wing) commodity

Chicken wings are great in all flavors, and there’s no arguing it’s a Super Bowl Sunday favorite. In fact, we have proof. The National Chicken Council (aka NCC) has announced the official chicken wing consumption estimate for 2020. Nearly one and a half billion wings is a lot of chicken for one day! It’s also a two percent increase from 2019, meaning Americans will eat 27 million more wings during this year’s game. That’s enough wings to circle the Earth three times. Holy cow! Or, uh, chicken.

Chicken wings deserve their own holiday…

…and they might just get it. Because Super Bowl Sunday draws such a wing-loving crowd, the NCC has formed a petition to dub the Monday following the game “National Chicken Wing Appreciation Day.” Now that’s a cause we can get behind.  Fun fact: Buffalo, New York (and beyond) already celebrates National Chicken Wing Day on July 29th. But, considering these statistics, the day after the Super Bowl does seem like it would make more sense.

Article by Laurie Dixon and The Readers Journal

https://www.rd.com/food/fun/americans-super-bowl-chicken-wings/