Mediterranean Diet to Lower Cholesterol #HeartMonth

"A Mediterranean diet is based on the typical eating habits in countries that border the Mediterranean Sea. It includes dairy products, fish and poultry more so than red meat. Fruits, vegetables, bread and other cereals, potatoes, beans, nuts, seeds and olive oil also make up a Mediterranean diet, as does low to moderate amounts of wine."

Read more: http://news.heart.org/mediterranean-diet-with-virgin-olive-oil-may-be-recipe-for-good-cholesterol/

Exercise May Help Black Americans Lower Blood Pressure Risk

Read more: http://health.usnews.com/health-care/articles/2017-01-30/exercise-may-help-black-americans-lower-blood-pressure-risk

Pop Quiz -- Answer

Thank you (Ma) for your answer! 

The correct answer e) All of the above! 

Yes, cucumbers, avocado, tomato, and zucchini are all technically fruits! A fruit is the part of the plant that comes from a flower and the section of the plant that contains the seeds. Vegetables are from the other parts of the plant - such as the stems, leaves and roots.

Pop Quiz!

Which of the following vegetables below is technically a fruit?
a) Cucumbers
b) Avocado
c) Tomato
d) Zucchini
e) All of the above

September is Fruits & Veggies Matter More Month!

Why do fruits and vegetables matter more?

1. They replace ‘bad’ foods. Fruits and veggies replace foods that are high in fat and sugar, and provide important nutrients such as vitamins, minerals, antioxidants, and phytochemicals.
2. They may decrease risk of disease – some research has shown that eating an adequate amount of fruits and vegetables daily may reduce the risk of certain diseases such as heart disease, high blood pressure and some cancers.
3. They add fun to your plate – fruits and vegetables can provide a pop of color and different textures to a meal. There are dozens of fruits and vegetables to choose from. Including a variety helps prevent boredom and keeps your healthy plate exciting!
4. They help lose or maintain weight because they:
• Help you eat less. Eating raw or crisply steamed cooked vegetables requires more chewing, which may slow the pace of eating, helping to decrease intake at a meal.
• Are low in calories. Most are low in calories compared to the same volume of other foods. 
• Help you feel full. They have a high water and fiber content, which helps you feel full and may help to delay feelings of hunger between eating occasions.

(From MSK Office of Nutrition)

The 3 Foods to Avoid for a Healthier Gut (and Why It Matters)

Read more from Greatist then check out the 13 foods you SHOULD eat for a healthy gut at Health.com:

1. Probiotic Foods
2. Yogurt
3. Kefir
4. Miso paste (warning: VERY high in sodium!!)
5. Kombucha tea
6. Sauerkraut
7. Sourdough bread
8. Tempeh
9. Pickles
10. Cultured soy milk
11. Kimchi
12. Kvass
13. Chocolate

If you see some of your favorites on here, try to eat them in the coming week. While you're at it, why not add in a new food as well?!

SLOW COOKER QUINOA BREAKFAST CASSEROLE WITH TOMATO AND SPINACH

I made ours with escarole and topped it with salsa instead of adding tomatoes! This would also taste great with asparagus or kale -- use one of your favorite green veggies! From Slow Cooker Gourmet.

SLOW COOKER QUINOA BREAKFAST CASSEROLE WITH TOMATO AND SPINACH

 

PRINT

INGREDIENTS

• ½ cup quinoa, rinsed well and uncooked
• 1½ cups milk (I used 2%)
• 6 large eggs
• ½ teaspoon salt
• ⅛ teaspoon pepper
• ½ cup frozen cut leaf spinach (or use a handful of fresh!)
• ¾ cup grape tomatoes, halved
• ¼ cup shredded cheese (colby, monterey jack, cheddar, etc.)
• ¼ cup shredded Parmesan cheese

INSTRUCTIONS

1. In a mixing bowl whisk 6 eggs until beaten. Add quinoa, milk, salt and pepper and whisk until combined.
2. Gently mix in spinach, tomatoes and ½ cup shredded cheese
3. Spray crock well with nonstick spray
4. Add egg and quinoa mixture to crock
5. Top with Parmesan cheese
6. Cover and cook on high for 2-4 hours until eggs are set and edges are lightly browned