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Egg Yolk or No Yolk?

To Yolk or Not to Yolk?

healthy egg yolks for your body
Egg yolks are very healthy and good for you

There is a lot of confusion about whether it is healthy to eat whole eggs.  Eggs do contain cholesterol and saturated fat.   New research shows that saturated fat does not increase the risk of heart disease and stroke.  In fact,  if you are only eating the egg whites, you are not getting the full health benefits from the egg!  The yolk is the healthiest part of the egg which contains protein, Vitamins, and Antioxidants.  The yolk contains Vitamin A which is great to keep your skin young looking.  The yolk also contains B Vitamins which provide energy and choline which is great for your brain and muscles The saturated fat in the yolk is also important for hormone production and it helps the body absorb vitamins and minerals.  Another benefit of eating the yolk is that it contains the antioxidant selenium which protects against certain forms of cancer.  Yolks also are great for your eyesight as they have lutein and zeaxanthin.   These antioxidants reduce the risk of macular degeneration.

Whole eggs do contain about 70 calories each.  If you are trying to loose weight,  use one whole egg and 2 egg whites in your omelet to save some calories.  Remember…Don’t throw out the yolk!

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Caffeine and the effects on your body… good and bad—>

There are lots of interesting facts about how drinking caffeine affects your health. Here are some caffeine facts you may not have heard about.

Effects of Caffeine
The Effects Of Caffeine on your body
1. Drinking coffee may lower your chance of getting basal cell carcinoma and melanoma.
2. Drinking 100 mg of caffeine and 200 mg of ibuprofen has proven to be very effective to control pain.
3. Caffeine is good news for your workout as it increases energy and dexterity.
4. Drinking coffee is good for your memory and may help Alzheimer’s patients.
5. Drinking 3-4 cups of Joe per day lowers risk of stroke and heart disease.
6. Energy drinks don’t have any nutritional value and have up to 500 mg of caffeine. Consuming more than 2 in a day can be dangerous. They can also contain up to 70 grams of sugar which is 17.5 teaspoons!
7. Teens who drink more than 5 energy drinks in a week have 7x the risk of having a traumatic brain injury.
8. Drinking 3-5 cups of coffee per day can help lower the risk of colon cancer and recurrence of the disease.
9. Drinking more than 4 cups of coffee per day significantly lowers your risk of oral cancer.
10. More than 500 mg of caffeine can increase insomnia and nervousness. It can also cause irregular heartbeat.
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Is What You Eat Putting You In A Bad Mood?

Is What You Eat Putting You In A Bad-Mood?

mood changing foods
Foods that put you in a bad-mood

We are all familiar with the saying “You are What You Eat.”  This is a true statement and what you eat also affects your mood.  Our brains need fuel and we get fuel from the foods we eat.  There are healthy foods that are calming and reduce stress.    There are also foods that have a negative affect on our brains that can cause mood swings and put us in a bad mood.  Junk food and processed foods are bad for our brains and mood.   These foods can cause anxiety, depression and can even make us more aggressive.

Here are some foods to avoid that can put you in a bad mood:

1.  Artificial Sweeteners and Added Sugar hurt our body’s natural ability to fight stress.   This can put us in a bad mood.

2.  Salted Nuts and Seeds.  Nuts and seeds are a great source of Omega 3’s but they are healthiest in their natural, raw state.  Sodium is a no-no for your brain and mood.  It also causes bloating!

3.  Fake Butter Products.  Margarine or any other fake butter products that are bad for your mood and for your insulin level.

4.  Deli Meats cause bloating and mood swings.   If the animals are not grown without antibiotics, you consume them too.

5.  Alcohol.  A glass of wine is good for you and your heart.  Drinking more than a couple drinks per week  lowers serotonin levels in the brain.   This increases your stress and anxiety levels.

6.  Eggs.  Choose whole eggs instead of egg whites.  Whole eggs contain protein, choline and B Vitamins which are good for your brain and mood.

7.  Coffee.  A cup in the morning is great and is healthy but too much coffee causes stress and moodiness!

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Mediterranean Diet Health Benefits

Improving your health means every bite you take counts. Maintaining nutrition when on the Mediterranean Diet It all starts today.

Each good and each bad bite has an effect on you—whether small or big. Getting in control is the most important step.

You might be wondering if it‘ll actually help. That said, with everything being an open buffet within this diet.

This isn‘t done through restricting yourself from food, but you choosing what you eat. In the simplest terms, we start with a pyramid whose base is the most essential and daily things you need.

fish Mediterranean diet
Mediterranean Fish Diet

Next, it‘s advisable to have items any of the following items on a daily bases:

whole grain, pasta , rice, couscous, potatoes, barley

It is also recommended to have around 7 portions of fruits.  Check with your employer to get fruit delivered.   Fruit eaten throughout the day is beneficial to well being.

As you move on to the top, you need to feed your body that particular food item. This base would start with some physical activity through exercise. You can take your pick, but having a healthy amount of activity is to achieve any kind of health level.

When you move on to the top, you need to feed your body that particular food item. This base would start with some physical activity through exercise. You can take your pick, but having a healthy amount of activity is to achieve any kind of health level.

Be generous with your olive oil. Next we have a few items which should take weekly.

They‘re good for you, but taking them in large quantities isn‘t healthy. That overdose will lead to things you‘re trying to avoid.

Again if you are not exactly being strict with these, you are just making sure you include them once a week.

These foods include:

Fish, Poultry, Eggs, Sweets

For more information about fruit at work, please check out www.fruitfreshdelivery or call 561-404-9874

In some cases your corporate health insurance will pay for it or help.

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Cauliflower Rice Recipe, Healthy and Delicious

Super Healthy Cauliflower Rice Recipe

Once you learn how to make cauliflower rice, you will never want to eat white rice again!  White rice is the least healthy of the rices.   White Rice is higher on the glycemic index.  And it has less vitamins, fiber, minerals and protein.  Cauliflower rice is super healthy and it is a great source of Vitamin C, it’s high in fiber and protein.  It is also great to detox your body and it helps fight cancer.

Rice with cauliflower and Protein
Protein packed rice with cauliflower.

Cauliflower is also gluten free and paleo.  Its quick to make and you can add lots of cool stuff to it to make it taste anyway you want.

What You Need:

1 head of chopped cauliflower

Olive oil

4 chopped garlic cloves

salt/pepper

What To Do:

1.  Put cauliflower into food processor and pulse until it looks like rice.

2.  Heat pan with a little olive oil and add garlic.  Saute for a couple minutes then add cauliflower rice.  Cover and cook for 10 minutes.

3.  Stir well and add salt/pepper and cook another 5 minutes. Or until all moisture is removed and it looks like rice.

You can add some of these other veggies to make your cauliflower rice more tasty:

carrots

onions 

edamame

wine

sesame oil asparagus

tofu

lemon juice

cherry tomatoes

cucumber

green onions

broccoli

Eat more veggies and Fruit during the day and stay far away from the Junk food at work.

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CoQ10 benefits for Heart and Muscles

Whenever I walk through the vitamin/mineral section of any health food store… I see many different brands of CoQ10.  I had no idea what it was or why I should think about taking this supplement.  I started researching this impressive supplement with what it does.  It keeps our heart healthy and how it may help to keep us younger, longer.

Benefits from coQ10
CoQ10 and all the benefits.

What is CoQ10?

CoQ10 is a natural antioxidant that is synthesized by our bodies. This is in almost all  our cell and membranes.CoQ10. It protects our DNA and cells from damage caused by free radicals. 

What are some of the Health Benefits?

1.  One of the greatest  benefits of CoQ10 is how it supports our hearts.  In fact, the heart uses up more energy than any other part of the body.  Free radicals over time cause damage to the heart and make it weaker.  This awesome antioxidant makes the cells in the heart’s muscles stronger.  It makes the cells better produce and use energy.  It prevents muscles in the heart from weakening.  Due to oxidative damage from free radicals.  For those people who have high cholesterol and take statin drugs to lower their levels of cholesterol, they deplete the healthy CoQ10 level in the body.  So, taking CoQ10 supplements is a good idea to prevent this.

2.  Fountain of Youth?

As we age, the level of CoQ10 goes down in our bodies.  By taking this supplement, it can restore the level of this enzyme to optimal levels. It also cleanses the body of free radicals which causes our bodies to degenerate over time as we age.

3.  Lowers High Blood Pressure

4.  Increases Energy

CoQ10 helps in more than 95% of the bodies energy production!  So, this supplement is helpful for those who suffer from low energy or chronic fatigue.

Food Sources of CoQ10:

Chicken

Broccoli

Peanuts

Cauliflower

Herring

Trout

Pistachios

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Pumpkin Banana Holiday Health Muffins

Gluten Free Pumpkin Banana Muffins

Here’s a paleo and gluten free Holiday Health muffin recipe that has potassium from bananas. No processed sugar…and of course pumpkin

Pumpkin Banana Health Muffins
Pumpkin Banana Health Muffins

puree!! This recipe is sure to be a hit for everyone, and it’s great for work snacks and they are only 150 calories!  These muffins are perfect to make ahead and freeze to enjoy them all week long!  Especially perfect for the up and coming holiday weeks—->

Here’s What You Need:

1/2 cup pumpkin puree

1 ripe banana mashed

1/3 cup pure maple syrup

2 eggs beaten

1 tsp pure vanilla extract

2 tbsp melted coconut oil

3/4 cup almond flour

1/4 cup coconut flour

3/4 tsp baking powder

3/4 tsp baking soda

touch of salt

What To Do:

1. Oven to 350. Line muffin tin with paper liners

2. Combine banana, pumpkin, syrup, eggs coconut oil and vanilla in bowl and combine.

3. Combine dry ingredients in separate bowl and mix.

4. Add wet ingredients into dry and mix until blended.

5. Spoon batter into muffin tins.

6. Bake for 20-25 minutes until done.

Enjoy your Holiday with Health and Happiness and remember tis the season to give!

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Tomato Walnut Pesto Asparagus

This is an awesome recipe that combines some of my favorite fruits and vegetables tomato and asparagus!  Not only is this a healthy side dish but it is gorgeous to look at as well!

pesto with asparagus and walnuts
Tomato, Asparagus Pesto with Walnuts

Tomatoes are considered the fruit of a tomato plant but a vegetable for cooking purposes.   They are loaded with Vitamins A, C and folic acid.  They also contains a phytonutrient called lycopene which helps prevent many chronic diseases.  Here are some of the health benefits of tomatoes:

1.  The folic Acid in tomatoes help with depression.

2.  Lycopene rich tomatoes protect eyes against cataracts and macular degeneration.

3.  Tomatoes are full of fiber and water and help prevent constipation.

4.  The Vitamin C in tomatoes are great for collagen production and good for your skin!

5.  Eating tomatoes which are high in fiber and good for diabetics.  They help with blood sugar, lipids and insulin levels.

6.  Tomatoes are great for heart health!  They have fiber, Vitamin C, potassium, folic acid and choline.  These are all helpful to reduce the risk of heart disease.

7.  The potassium in tomatoes is helpful to maintain a healthy blood pressure.

8.  High fiber and beta-carotene in tomatoes help reduce the risk of colon cancer!

What You Need:

2 pints of grape tomatoes

1/3 cup chopped walnuts

2 lbs of asparagus  (trim ends)garlic

olive oil

red pepper flakes

ground pepper

2 tbsp white wine vinegar

1 tsp smoked paprika

What To Do:

1.  Oven to 450.  Line baking sheet with parchment paper and spray with cooking oil.

2.  Add walnuts to small sauté pan over medium to low heat and toast for 6 minutes until toasted.

3.  Put grape tomatoes on baking sheet and spray with cooking spray and pinch of sea salt.  Roast for 10 minutes.  Stir and roast again for another 5-10 minutes until they are breaking open and turning a bit black.

4.  Add garlic and walnuts to food processor.  Pulse until they pureed.  Add olive oil, vinegar, paprika and red pepper flakes and 1/2 the tomatoes.  Pulse together in processor until you make a pesto consistency.

5.  Put some olive oil into sauté pan and add asparagus.  Cook a couple minutes till they get a bit charred.  Continue at lower temperature for another 5 minutes until they are tender.

6.  Toss asparagus with pesto and add the rest of the roasted tomatoes!

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Office Snacking and Fruit Delivery in the Workplace

Snacking can be good or bad for our health and our weight.  Everyone needs to snack between meals to keep energy levels high.  And to keep their metabolism working at an optimal level.  Snacking at work is especially challenging and the choices are the vending machine in the break room.   Which is usually filled with

fruit at work
Fresh Fruit At Work / Office

processed snacks or sugary drinks.  They are all bad news for our health and waistlines.  On average, women consume 400 calories per day from their snacks. while men consume more than 600 calories per day from snacks.  American employees gain an average of 1-2 pounds per year.  Snacking is a huge contributor to this weight gain!

Choosing a healthy snack option at work can mean the difference between feeling more alert, motivated and energized. It can lead to fatigue and weight gain.  With the skyrocketing costs of health care and the rise of type 2 diabetes, high blood pressure/cholesterol and obesity, companies are trying to find ways to provide a healthier work environment to include a way to incorporate healthier snacking options.  The fact is, employees are going to get hungry and snack on whatever is available to them. It’s something provided to them at no charge and they are much more apt to choose to snack on at the company.  Rather than spend their $1.50 on a bag of chips or candy.

Company-provided fresh fruit at work is a growing choice across the United States.  By providing fruit at work, employees can improve their health and cut calories at the same time.  Fruit at work is also a huge motivator and it’s great way for companies to help their employees!  After all, healthier employees are happier and more productive.  By investing in fruit, management is investing in their most valuable asset, their employees!

Corporate fruit delivery is available anywhere in the State of Florida by Fruit Fresh Delivery.  Start making your office a healthier place to work by visiting www.fruitfreshdelivery.com  or by calling 561-703-8231 today!  Fruit Fresh Delivery is affordable, convenient and  has no contracts!  We offer 50% off first time orders so why not give us a try!

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Thanksgiving Pumpkin Torte Recipe

Thanksgiving is the perfect Holiday.   No stress to buy gifts and you can eat whatever makes you feel good.  Here’s a yummy, not so healthy pumpkin recipe sure to bring a smile to everyone’s face. 

 Pumpkin Torte Recipe:

Delicious Pumpkin Torte
Delicious Pumpkin Torte

What You Need:

1- 15 oz can of pumpkin (divided)

1 box of yellow cake mix

1/2 cup of milk

4 large eggs

1/3 cup canola or other veggie oil

2 tsp pumpkin spice (divided)

1-8 oz package of softened cream cheese

1 cup confectioners sugar

16 oz thawed cool whip topping

1/4 cup caramel sauce topping

1/3 cup toasted pecans

What To Do:  (preheat oven to 350)

1.  Mix together 1 can of pumpkin, cake mix, milk, eggs, oil and 1 tsp pumpkin spice and beat with a hand mixer for 30 seconds on low.  Then crank it up to medium and beat another 2 minutes.  Pour mixture into two greased 9″ round baking pans.

2.  Bake 25-30 minutes.  Let cool before you try and remove from pan and place on a cooling rack. 

3.  Beat cream cheese until fluffy.  Add sugar and the rest of the pumpkin and pumpkin spice and beat until smooth.  Add in whipped topping.

4.  Cut each cake in half to make a total of 4 cake layers.  Take one layer and put on a plate and then spread mixture on top.  Repeat the layers three more times.  Then drizzle the yummy caramel topping over the top then add the pecans!  YUMMY!!!!