Alexa Lane - Faith | Wellness | Performing Arts
Christian Artists Lifestyle & Wellness
POWER BERRY
We all know how delicious and juicy strawberries are, but recent research supports this fruit’s ability to lower LDL (bad cholesterol) and triglycerides. The study published in the Journal of Nutritional Biochemistry showed that participants who consumed 500 g of strawberries daily for one month had an improvement in their general plasma lipid profile, antioxidant biomarkers, antihemolytic defenses, and platelet function. Researchers state “this is the first time a study has been published that supports the protective role of the bioactive compounds in strawberries in tackling recognized markers and risk factors for cardiovascular diseases.
This powerful and delicious fruit can be creatively added to many dishes and adds sweetness to salads, sandwiches, and of course blended drinks.
Read the study here.
PINEAPPLE KIWI SMOOTHIE
Try this delicious, healthy smoothie. It’s loaded with vitamins, minerals, and antioxidants.
• 1 kiwi fruit
• 1 cup pineapple
• 1 tablespoon almond butter (optional)
• 1 cup coconut water
• ½ banana
• Blend all ingredients until smooth and Enjoy!
RAW KALE SALAD
Kale is one of my favorite foods and has many health promoting properties. It is an excellent source of vitamins A, C, K, and Omega-3 fatty acids. What you may not know is that kale is also an excellent source of calcium. Adding to that, the calcium in kale is better absorbed than the calcium in dairy products. Here’s why: protein from dairy and other animal foods create an acidic environment in the body causing calcium to be drawn from the bones in order to neutralize the high level of amino acids from animal based protein. Kales, vegetables and, fruits have an alkalizing effect on the body, so the calcium is absorbed as opposed to being drawn from the bones and excreted in urine.
Try this delicious Raw Kale salad and fat free dressing. Enjoy!
1. Take 2 bunches of kale and soak them in clean water, removing the center stem from the leaves.
2. Discard the stems and chop up the kale leaves, dry in a lettuce spinner.
3. Combine half an avocado and one half of a lemon and actively rub and combine into the chopped kale in a large bowl.
4. Add additional vegetables such as chopped tomatoes, carrots, cucumbers – as desired
5. To create a full meal you can add or combine any of the following healthy starches:
Smashed chickpeas with some paprika, salt, and dill
Brown rice, chopped oven baked potatoes, or toasted whole grain bread chunks
Fat Free dressing:
Blend white miso paste, apple cider vinegar, mustard, salt, and pepper.
Add the dressing to the salad or serve on the side.
FOODS TO HELP GET YOU GLOWING THIS SPRING!
We have all heard the expression “you are what you eat” and according to recent research plant based foods provide high antioxidants, reduce inflammation, and create a powerful beauty elixir. Basically, plant based foods provide vitamins and antioxidants that help neutralize the free radicals that cause cells to age. Adding to that, the fiber in plant foods helps to eliminate toxins from building up in the body. These qualities translate into gorgeous, glowing skin and a slim, healthy body. Try these vitamin and antioxidant rich foods for a healthy glow. To find out more on the value of antioxidants in food go to the Oxygen Radical Absorbance Capacity website: http://www.oracvalues.com.
- VITAMIN E rich foods: nuts, seeds, almonds, flaxseed, walnuts, broccoli, spinach, sweet potatoes, mangoes and avocadoes
- VITAMINS B rich foods: green leafy vegetables, whole grains, beans, bananas, and nuts. B vitamins also protect the body from too much homocysteine (a molecule that is linked to heart attacks). See study: http://www.ncbi.nlm.nih.gov/pubmed/17240287
- VITAMIN C rich foods: camu berries, kale and green leafy vegetables, peppers, broccoli, guava, tomatoes, and peas
- BETA-CAROTENE rich foods- carrots, apples, pears, butternut squash, and cantaloupe
- BERRIES and GRAPES: strawberries, goji berries, acai berries, and blue berries. Berries and grapes have compounds that counter inflammation and improve brain health. See study: http://www.ncbi.nlm.nih.gov/pubmed/20028599