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Cultured Vegetables
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Healthy Recipes


After my heart attack and after Stent Surgery the continued cure for this proved the cure (medications) was necessary for life but had an adverse affect on my total health.  My immune system was degraded so much I was and am susceptible to anything that I come in contact with.  So, in 2004 the Veterans Administration asked me and some other veterans to meet with some nutritionists from the Medical College of Virginia.  We did and they laid out a program whereby we would only eat healthy and organic foods combined with certain exercises.  I agreed to do this and after six months I felt like a new person and had lost 65 pounds without portion control in the beginning but as time past I noticed that I was not eating as much as I used to eat. 

Now I ask the question, have you had your fill of being diabetic, overweight, and no energy to do anything?  That is where I was until my medical doctor brought in some nutritionist in to talk to me about eating all-natural and/or Organic foods.  Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love.  Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible – all which can be achieved by learning some nutrition basics and incorporating them in a way that works for you.

Choose the types of foods that improve your health and avoid the types of foods that raise your risk for such illnesses as heart disease, cancer, and diabetes. Expand your range of healthy choices to include a wide variety of delicious foods.  Learn to use guidelines and tips for creating and maintaining a satisfying, healthy diet.

I changed my diet to all-Natural or Organic Foods.  I eliminated Caffeine, I don't drink alcohol anyway, nor do I smoke.  My health took a sharp turn toward the healthy side.  My doctors took me off insulin for diabetes and my overall health is one filled with energy and good self-image.  A bi-product of the healthy eating is weight loss, even though I am still overweight my weight improves daily.

Here are some tips to help you enjoy the change to a more healthy diet...

  • Take time to chew your food:  Chew your food slowly, savoring every bite.  We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths.  Reconnect with the joy of eating.

  • Avoid stress while eating When we are stressed, our digestion can be compromised, causing problems like colitis and heartburn.  Avoid eating while working, driving, arguing, or watching TV (especially disturbing programs or the news).  Try taking some deep breaths prior to beginning your meal, or light candles and play soothing music to create a relaxing atmosphere.

  • Listen to your body:  Ask yourself if you are really hungry.  You may really be thirsty, so try drinking a glass of water first.  During a meal, stop eating before you feel full.  It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.  Eating just enough to satisfy your hunger will help you remain alert, relaxed and feeling your best, rather than stuffing yourself into a “food coma”!

  • Eat early, eat often:  Starting your day with a healthy breakfast can jumpstart your metabolism, and eating the majority of your daily caloric allotment early in the day gives your body time to work those calories off.  Also, eating small, healthy meals throughout the day, rather than the standard three large meals, can help keep your metabolism going and ward off snack attacks.

Avoid bad fats and enjoy the good fats, I use only organic Extra Virgin Olive Oil for cooking and only organic dairy products...

  • Saturated fats, primarily found in animal sources including red meat and whole milk dairy products, raise the low-density lipoprotein (LDL or "bad") cholesterol that increases your risk of coronary heart disease (CHD). Substitute lean meats, skinless poultry, and low-fat or nonfat dairy products, fish and nuts. Other saturated fat sources include vegetable oils such as coconut oil, palm oil and foods made with these oils.

  • Trans fat raises low-density lipoprotein (LDL or "bad") cholesterol that increases your risk of coronary heart disease (CHD), as well as lowering HDL, or good cholesterol.  Trans fats are created by heating liquid vegetable oils in the presence of hydrogen gas, a process called hydrogenation.  Primary sources of trans fat are vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.

  • Monounsaturated fats - People following traditional Mediterranean diets, which are very high in foods containing monounsaturated fats like olive oil, tend to have lower risk of cardiovascular disease, Primary sources are plant oils like canola oil, peanut oil, and olive oil. Other good sources are avocados; nuts such as almonds, hazelnuts, and pecans; and seeds such as pumpkin and sesame seeds.

  • Polyunsaturated fats – These includes the Omega-3 and Omega-6 groups of fatty acids which your body can’t make.  Omega-3 fatty acids are found in very few foods – primarily cold water fatty fish and fish oils. Foods rich in certain omega-3 fats called EPA and DHA can reduce cardiovascular disease, improve your mood and help prevent dementia.  Other sources of polyunsaturated fats are sunflower, corn, soybean, and flaxseed oils, and walnuts.  It is important to know that these oils become unhealthy when heated due to the formation of free radicals, which can lead to disease.

I use only Celtic Sea Salt and Raw Cane Sugar...

  • Choose sweet treats that are home made or have naturally occurring sugar, such as fruits.  Try making your favorite dessert with half or one-third less sugar (raw) than usual.   Make dessert a special event once a week.  Many foods have naturally occurring sugars, such as fruits, vegetables, grains and beans.  Incorporate naturally sweet foods into your diet to help crowd out unhealthy sweets.  Strawberries, apples, sweet potatoes or winter squash are all great options.

  • Avoid or severely limit sugary drinks – they are an easy way to pack calories and chemicals into your diet without even noticing it.  One 12-oz soda has about 10 teaspoons of sugar in it!  And just because a soda is sugar-free doesn’t make it healthy.  Recent studies have shown that the artificial sugar substitutes used in soft drinks may interfere with your body's natural regulation system and result in your overindulging in other sweet foods and beverages.  Try water with a squeeze of lemon or water with a splash of 100% fruit juice. 

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