While holiday cookie swaps were fun and delicious, the winter months can be a great time to experiment with healthier baking recipes. Cakes, cookies, breads, and pastries can be modified to include different types of flour depending on your desired results and personal taste. Each type of flour—whole wheat, nut-based,
Tag: whole wheat flour
Grains and legumes sometimes get a bad rap. For some, it’s because of the belief that carbohydrates cause weight gain. For others, it’s because of the idea that humans didn’t evolve to eat agriculture-based foods like grains and legumes. Yes, whole grains and legumes (beans, lentils, peas, and soybeans) contain
Blueberry Overnight Oats
¾ cup uncooked oats
1 Tbsp chia seeds
1⁄3 sliced almonds
1 cup unsweetened almond milk
¼ cup blueberries
Divide and layer oats, chia seeds, sliced almonds, almond milk,
and blueberries into four small jars.
Repeat each layer until the jars are full.
Place in refrigerator and leave overnight.
Yield: 1 serving per jar
The Folklore. Flaxseeds (flax), tiny and unassuming, may not garner a second glance, but this humble little seed is a big crowd pleaser. One of the oldest cultivated crops, flaxseed has been fully utilized by ancient civilizations. Egyptian mummies were wrapped in linen cloth made from the flax plant. Equally
You already know the old saying: “An apple a day keeps the doctor away.” If you take it literally, it may be an exaggeration, but at the same time, it’s based on solid advice, because the health benefits of apples are numerous. With plenty of vitamins, minerals, fiber, and antioxidants,
Now that you understand the dietary strategies that support cardiovascular and cognitive health, you can put these principles to work with the help of our 10-Day Heart-Brain Diet menus and recipes.
Using the Menus
Use the sample menus in this chapter and the recipes that follow as a general guide for foods
Nutrition scientists often differentiate between “energy-dense” and “nutrient-dense” foods. In terms of nutrition, “energy” equals calories, so foods that are energy-dense contain a lot of calories for the amount of food—sugar, for example, which packs 773 calories per cup. The same amount of a non-energy dense food like chopped carrots,
A component found in many plant foods that has been linked with being disease- and disability-free in older age might surprise you: It’s dietary fiber. Researchers who followed some 1,600 initially healthy people, ages 49 and older, for 10 years reported that those with the highest intake of fiber had
As you’ve read the previous chapters, you might have found yourself thinking, “I’d like to eat a healthier diet that will help me age better, but I’m not sure I can afford it.” It’s a common misconception that eating a nutritious diet, especially one with lots of fruits and vegetables,
Some people say “70 is the new 50,” but, however young you feel, your body and its nutritional needs change with age. As you get older, you need fewer calories, so it’s very important to choose foods that are nutrient dense—packed with vitamins, minerals, fiber, protein, and other essentials. And,