6 foods that fight pain

instead of taking medication, changing one’s diet can help fight pain. Anti-inflammatory herbs and spices: turmeric, garlic, ginger, cinnamon, tart cherry, curry rosemary Non-animal sources of protein: fish (canned salmon, black cod, tuna, sardines, halibut, mackerel, herring, anchovies), legumes, dried beans (lentils, soybeans, black beans), grains (quinoa, millet, spelt), and plant (pumpkin seeds, walnuts, flaxseed) Healthy fats: coconut oil, olive oil, grape-seed oil, avocado, ground flax, nu butters, omega-3 fortified eggs Wide variety of plants: kale, whole grains, beans, lentils; whole rainbow: dark green, red, orange, yellow, blue and purple fruits and vegetables; whites (cauliflower, garlic, onion); blacks (black beans) … Continue reading 6 foods that fight pain

herbed quinoa and mango salad

to go with my healthier nuggets, i found this herbed quinoa and mango salad recipe while browsing new cookbooks.

this recipe was similar to the herbed quinoa recipe from giada that i made around two years ago. the main difference, it adds a little sweetness with mango.

in addition, i added a hot long green chili pepper instead of the mild long red chili pepper to bump up the spice. yum!


  • 8 ounces quinoa
  • 2 cups organic low sodium vegetable stock
  • 1 mango
  • 1 cup pine nuts – or
    1 cup chopped walnuts
  • 1/4 cup handful fresh basil, roughly chopped
  • 1/4 cup flat leaf parsley, roughly chopped
  • 1 mild long fresh red chilli, seeded and chopped – or
    1 hot long fresh green chilli pepper, seeded and minced
  • 1 tablespoon lemon juice
  • 1 tablespoon extra virgin olive oil
  • sea salt and ground black pepper, to taste

Preparation Continue reading “herbed quinoa and mango salad”

seasonal fruits & vegetables: spring

eating fruits and vegetables  by choosing freshest seasonal foods will keep things inexpensive and eco-friendly. here are 14 of spring’s seasonal freshest: Asparagus Beets Tangerines Strawberries Spinach Broccoli Carrots Lettuces Peas Swiss Chard Raspberries Fava Beans Radishes Artichokes ________________________________________________________________________________ read article by Emily Dom for Fitness Magazine: Healthy Recipes for Spring’s Freshest Ingredients Continue reading seasonal fruits & vegetables: spring

chocolate chip banana pecan pancakes

m was being adventurous and found this chocolate chip banana pecan pancakes recipe. i’ll admit i was skeptical bcuz i’ve never been a fan of the chocolate and banana combo.

but these pancakes combines the flavors and textures of the ingredients perfectly so you have some melted chocolate, soft warm banana and crunchy pecans with each bite. skip the whipped cream and syrup on this one – it’s so tasty with just the right amount of sweetness that you don’t need anything else!

it’s a wonderful – and healthy – way to start the morning (or weekend afternoon)!


  • 1 cup all-purpose 100% whole wheat flour
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • a pinch of sea salt*
  • 3/4 cup skim milk
  • 3 tablespoons unsalted butter, melted
  • 2 eggs
  • 1 tablespoon white sugar
  • 1 teaspoon vanilla extract
  • 1 large banana, diced
  • 1/2 cup miniature semisweet or bittersweet chocolate chips
  • 1/4 cup chopped raw pecans
  • cooking spray
  • walnuts, optional

Preparation Continue reading “chocolate chip banana pecan pancakes”

guacamole corn salad

another favorite – guacamole! why not throw in more delicious and healthy ingredients to bump up this yummy snack? corn, beans, bell pepper and tomatoes. YUM!


  • 2 ripe avocados, seeded, peeled, and diced
  • 1 (15-ounce) can corn, rinsed and drained
  • 1 (15-ounce) can black beans, rinsed and drained
  • 1/2 color bell pepper, seeded and chopped
  • 1 plum tomato, chopped
  • 6 cloves garlic, minced
  • 1 jalapeño peppers, seeded and minced
  • freshly squeezed lime juice (1/2 lime)
  • sea salt and ground black pepper

Preparation Continue reading “guacamole corn salad”

10 easy ways to meet dietary guidelines

The majority of Americans are overweight or are at risk for developing cardiovascular disease, high blood pressure, type 2 diabetes, cancer and osteoporosis. Here are the super-simplified, main take-home messages of the 2010 guidelines: Balance your calories: Balance what you eat with what you burn (through just living and breathing and also through exercise) to maintain – or obtain – a healthy weight. Eat more of these foods: Fruits and vegetables; whole grains; fat-free or low-fat dairy; a variety of protein-rich foods, such as poultry, tofu and lean meats and, particularly, seafood; and foods that provide potassium, dietary fiber, calcium … Continue reading 10 easy ways to meet dietary guidelines

cooking tips & healthy substitutions

sometimes it isn’t how rich the ingredients you use to make a dish taste great – it’s knowing how and what to include. here are some low fat cooking tips: You shouldn’t need cream in a properly made risotto All you need is patience and the right rice Use carrot juice in salad dressings For low-fat salad dressings with tons of flavor, replace one-fourth of the oil with carrot juice. Bananas are the secret to complex-tasting muffins Replace the butter in your favorite recipe with a mixture of mashed bananas and vegetable oil. Use peas in guacamole To make low-fat … Continue reading cooking tips & healthy substitutions

foods to boost health

here are 12 foods that will help you live longer, live better and live more beautifully! Black Garlic Loaded with potent antioxidants, black garlic will help protect skin by reducing damage from those nasty free radicals that hit us every day. Wasabi With its antibacterial properties, this green gem may help prevent the ugly reality of throwing up after a bad bout of food poisoning. Sea Vegetables A great source of iron; these veggies from the sea are essential for healthy blood flow, which in turn will nourish skin and keep it glowing Figs Lots of fiber means figs will … Continue reading foods to boost health

foods to help you sleep better

adding certain foods to your diet may help to increase your odds of a successful slumber: Fish: Most fish-and especially salmon, halibut and tuna-boast vitamin B6, which is needed to make melatonin (a sleep-inducing hormone triggered by darkness) Jasmine rice: When healthy sleepers ate carbohydrate-rich suppers of veggies and tomato sauce over rice, they fell asleep significantly faster at bedtime if the meal included high-glycemic-index (GI) jasmine rice Tart cherry juice: In a small study, melatonin-rich tart cherry juice was shown to aid sleep. Yogurt: Dairy products like yogurt and milk boast healthy doses of calcium-and there’s research that suggests … Continue reading foods to help you sleep better

ten power foods

here are ten gotta-eats to throw in your cart every time for a longer, slimmer, happier life: Apples Bananas Beans Berries Cabbage Canned salmon Kale Kiwi Oatmeal Papaya ________________________________________________________________________________ read article on Yahoo! Shine from Redbook: 10 Power Foods to Eat More, More, More Of Continue reading ten power foods

lychee syrup jelly

you know those little lychee jelly cups you find in chinatown – the ones you have to be careful when you open bcuz juice will come squirting out and you don’t want to waste any of that flavor? i love love love them! but in absence of them, what can i do? then i thought, why not try making them myself? well, i tried two recipes – one with lychee puree and one with canned lychee syrup. in this trial, the canned lychee syrup jelly won out … maybe bcuz i tried the lychee puree jelly with canned lychees, not … Continue reading lychee syrup jelly