Apple, Pear, Strawberry Sauce with Yogurt and Sliced Almonds…







  Step 1: Select 3 apples, 1 pear and 4 strawberries.
  Step 2: Cut up all the fruit and place in a pot (remove only the stems from the apples and pear and the leaves from the strawberries) add cinnamon and add about an inch of water.


Step 3: cook down and mash with potato masher.

Step 4: Strain through a food mill

Step 6: Add 1 tablespoon of flaxseed and one tablespoon of chia seeds and let sit for 10 minutes.
Step 7: Serve with 2% plain greek yogurt and sliced almonds


Sleep, Tune up Time…….

    Our busy lives sometimes do not allow time for sufficient sleep. Many of us do not realize that although we are trying to have a healthy diet and exercise, that unless we are getting proper deep sleep we are not allowing our bodies the chance to maximize muscle repair as well as time to tune up our metabolism. If getting and staying asleep is a problem, considerate trying one or all of the following suggestions.
1.Exercise earlier: Although exercise can act as a destresser it also causes alertness. Try to end your exercise a few hours before bedtime.
2.Establish a routine: This will force the body to shut down at a particular time. If you read or must watch TV, let it be calming and not stimulating material.
3. Got milk: If you have a taste for yogurt or cottage cheese, try some with a little fruit an hour before bedtime. Milk products can stimulate melatonin production. Just avoid sweetened versions of the above.
4. Don’t be afraid of the dark: Your sleep environment should be as dark as possible to allow your pineal gland to kick in.  This in turn will also allow Melatonin to be released.


Health Benefits of Pigments in Foods…

 Those of us who are trying to get our daily supply of vitamins and minerals from food as opposed to supplements, may find ourselves questioning whether the food we have eaten had enough of the nutrients we need to sustain ourselves. How do we satisfy the RDA(Recommended Daily Requirement) which is the guideline for the average healthy person? Why not look at putting together a healthy meal as something fun and colorful? In other words put as many different colors on your plate as possible. Rotating a variety of different pigments daily can assure a dose of important nutrients. Red foods (beets, cherries, red apples, red peppers, strawberries etc.) all contain lycopene which may possibly prevent prostate cancer, provide folic acid necessary during pregnancy as well as provide urinary tract health. Orange foods (butternut squash, cantaloupe, oranges, sweet potatoes etc.) all contain beta-carotene and can be an aid in preventing macular degeneration, promoting collagen function as well as healthy joints. Yellow foods (lemons, yellow pears, pineapple, star fruit etc.) contain nutrients associated with brain function and good digestion. Green foods (broccoli, honeydew melon, kiwi, zucchini etc.) are all loaded with chlorophyll and calcium.  They in turn can minimize the risk of colon cancer, lower LDL cholesterol and promote bone health. Blue and purple foods (plums, blueberries, dark grapes, eggplants etc.) are high in resveratrol and quercetin. Both are antioxidants and in good supply can scour the body seeking out and eliminating unwanted free radicals. White foods (cauliflower, garlic, onions, mushrooms, white peaches etc.) have a strong influence on boosting our immune system. By looking at food in a visual sense instead of separating, dissecting, and trying to decipher nutritional health by scientifically analyzing each component of all we eat, eating can become a more enjoyable and creative experience. Aim for a least 3 different color vegetables at every main meal. Try to consume 2 different color fruits throughout the day. Not only can our meals become more exciting and our tables more visually pleasing, this can also stimulate the younger members of our family to partake in the colorful design of our plates. In so doing we can get all the vitamins, minerals and antioxidants to nourish ourselves without relying on supplements. Think of your plate as a blank canvas and pick you favorite colors and create.