My Life in WordsHi, I am Charlene Ryan, Fitness and nutrition geek.
I love to feel strong and eat healthy. My blog will reflect this as will as my relationship with God. |
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My Life in WordsHi, I am Charlene Ryan, Fitness and nutrition geek.
I love to feel strong and eat healthy. My blog will reflect this as will as my relationship with God. |
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Be Careful eyes what you see... Yes, that is taking care of your eyes and soul, but the kind of care I want to talk about is what you eat to protect your eyes from free radical invasion. Sounds like a job for an army, right. Haha. You know how moms always tell kids to eat their carrots, because they are good for their eyes? Well, that's not even the half of it. Carrots have vitamin A---very important for tissue healing and eye health. Beta Carotene/vitamin A is fat soluble so make it an important habit to have some fat, such as olive oil or hummus, with your Vitamin A-loaded veggies. The real topic of this blog is the nutrients lutein and zeaxanthin; these are antioxidant carotenoids, naturally occurring pigments in plants and the source of bright colors found in many fruits and veggies. Lutein and zeaxanthin are the only carotenoids present in the retina and lens of the eye. They protect the light-sensitive tissue from damage caused by sunlight. These nutrients are important in overall eye health. Where to get these antioxidant nutrients: Cooked spinach has a combined milligrams of 29.8, Kale has 25.6 mg, turnip greens, frozen, cooked have 19.5, Collards, frozen cooked have 18.5, mustard greens have 8.3 and dandelion greens have 4.9. Summer squash, 4mg, peas, 3.8, cooked pumpkin, 2.5 mg and corn has a low 1.6mg 6 milligrams per day may be enough to reduce the risk of cataracts and macular degeneration! I'd try to get more than that; Start adding raw or leftover steamed, cooled veggies to your smoothies. Reference: Tasteforlife.com
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If you love pickled foods, Kimchi should be a nice addition to your plate. Adding fermented foods such as kimchi and sauerkraut help promote a healthy gut, providing it with healthy bacteria. If I know my friends, i think they would be all over this when seeing how easy it is to make at home. Buying kimchi is easy, but making it is, of course more rewarding. We are not slaves to store-bought everything right? This is my first time making kimchi. This may not be the best photo of it, but the ingredients are fresh and nutritious. After eating store-bought kimchi a few times, i kinda knew what I wanted mine to taste like, and viewing a couple of different recipes helped give me some ideas, although I swayed more towards ingredients I had in my kitchen. For example I might have wanted to add sriracha, but instead opted for red pepper flakes. This kimchi is simply Napa Cabbage, carrots, garlic and scallions. The rest is savory sweet and spicy additions. Ingredients
Paste
Cut cabbage into quarters and trim off excess core toughness. Put cabbage in a large bowl and coat with salt, rubbing it into the leaves. Pour water over it and let it sit for about an hour. Add a few plates to the top to press it down. Drain and rinse the leaves. Return to the bowl and add the carrots and scallions. Combine all paste ingredients. Using food prep gloves, rub paste into cabbage, carrots and scallions. Find a good sized jar and fit all the pre-kimchi in. Cover and let sit at room temperature for about 3 days. The kimchi I made for this blog was good at 2-1/2 days. But you can actually go longer to 4 or 5 days. I recommend putting your jar on a plate to catch any oozing liquids; it bubbles up as it ferments---even with a seal-tight jar. Press down cabbage during the fermentation process if it appears dry on top. |
View my Word Press BLOG:Fit, Healthy, Happy Home Charlene RyanPreventative Health Author and recipe developer. Archives
January 2018
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