Relatives, parties, shopping, oh my! It’s easy to see why the most wonderful time of the year can also be one of the most anxiety-producing. Try a different stay-cool strategy each day, and from now on your troubles will be out of sight!

Instead of driving around to see your neighborhood light displays, slip on your jacket and walk.  Just 20 minutes of exercise elevates serotonin levels and with it your mood!  Or sign up for a hiking and yoga sessions at LG Ranch adding nature to the mix is gratifyingly stress busting.

Drop some coin in the Salvation Army bucket.  Giving even a little to charity activates the same “reward circuit” in the brain that lights up when you indulge in chocolate or other fun activities such as Yoga at Chandor Gardens on Tuesdays and Thursdays at 5:30pm.

Just Breathe!  Breathe in for four counts, out for eight.  Don’t force the air out (that will create tension) just release.  Try this any were, at a party, the grocery store, in traffic—anytime you feel stressed.  This type of exhalation stimulates the parasympathetic nervous system which lowers your heart rate and relaxes the entire body.  You can experience different types of breathwork at both Hiking and Yoga or Yoga at the Gardens.

Be present.  While baking batch number 2,759 of holiday goodies, stop and take in the sights, sounds and smells of all those delicious homemade desserts.  Stop worrying about the future and take stock of the moment, brining yourself back to the present silences anxieties. Yoga at Chandor Gardens or LG Ranch can also bring you back to the present.

While out shopping, duck into an essential oil, candle or bath and body shop.  Rub on some lotion or inhale a scent.  Lavender and ylang-ylang scents are particularly soothing, but any favorite scent will do.  Every time you treat yourself, you feel more in control.  So give yourself some credit and amplify the physical stress relieving effect of pampering yourself.

Don’t forget to actually enjoy yourself this season!

By HealthyMeNow.net

Farmers Market -What’s in Season?

October already? It’s time for pumpkin spice and everything nice. Naturally, produce peaks at different times in different areas of the U.S., so this is a general guide to the produce you’ll likely find at farmers’ markets in North Central Texas around this time of year. You’ll find some short preparation tips for each type of produce, plus one of my quick and easy recipes at the end!

Broccoli is one of those poor cruciferous vegetables that has gotten a bad rap due to poor cooking methods (it’s no wonder kids don’t like overcooked steamed broccoli). I love raw broccoli florets on vegetable platters or in salads. It becomes totally irresistible once roasted with olive oil and sea salt. Broccoli goes great with lemon, garlic, ginger, red pepper flakes and other bold flavors. Select small, tightly packed florets with minimal brown spots.

Cauliflower! Roasting cauliflower with olive oil and sea salt transforms the cruciferous vegetable from bland to French-fry irresistible. You can also pulse raw cauliflower in the food processor to give it a rice- or couscous-like texture. I am skeptical about cauliflower crust pizza, but plan on trying it soon. I will let you know how it turns out!

Corn is still going strong! It’s hard to beat corn grilled in its husk, served with butter and salt. To avoid genetically modified corn, buy organic.

Cucumber doesn’t always get the attention it deserves. Its vitamin-rich, hydrating qualities make it an excellent juicing ingredient. Peeled, muddled and strained cucumber makes an incredibly refreshing cocktail. Cucumber water is a treat—just soak cucumber and lemon slices in a pitcher of water.

Kale is so hot right now. I love to chop kale for stir-fries, or massage it with a dash of salt for salads, or lightly coat roughly chopped kale with olive oil and roast it for kale chips. You can also blend kale into smoothies or juice it.

Pears are generally more grainy than their cousins, the apple, and ripeness is fleeting. They are delicious, however. Pears pair well (see what I did there?) with blue cheese and balsamic vinegar in sweet-and-savory salads. In desserts, they’re lovely with warming spices, cream, honey and lemon. My fav caramelized pear with fresh cracked black pepper and blue cheese!

Pumpkins! Everybody loves pumpkin, right? As you well know, pumpkin go nicely with warming spices, like cinnamon, ginger, nutmeg and cloves (all the standard ingredients in pumpkin pie mix). Roast fresh pumpkin for savory dishes or toss it into the food processor to make homemade pumpkin purée. (The moisture content in homemade pumpkin purées can vary significantly, which is why most bakers opt for canned.)

Sweet Potatoes! I used to hate sweet potatoes! Then I tried a sweet potato mash with cream and butter, awesome! Then came sweet potato fry again a winner! I still don’t enjoy sweetened, mashed sweet potatoes, but I could live off of salted, caramelized, roasted sweet potato. I especially love sweet potato pancakes!

October in North Central Texas can also give us arugula, green beans, eggplant, persimmons, fresh peas, red potatoes, and lots and lots of fresh herbs.

West African Veggie Stew

by HealthyMeNow.net

Prep     15 min             Cook   30 min           Ready In         45 min             Serves: 4

Ingredients

• 1 tablespoon olive oil
• 2 cups sliced onion
• 2 cloves garlic, minced
• 1 pound sweet potato, peeled & cut ¼ inch slices
• 1 large tomato, coarsely chopped
• ½ cup raisins
• ½ teaspoon each cinnamon and crushed red pepper
• 1 quart chicken broth (vegetable broth if going Vegan)
• 1 15oz can chickpeas, rinsed and drained
• 4 cups coarsely chopped spinach

Directions

1. Heat oil in skillet. Add onion and garlic. Cook until onion is tender.
2. Add sweet potatoes and tomatoes. Cook 5 minutes. Add raisins, cinnamon, red pepper and broth. Heat to a boil. Cover and cook over low heat 15 minutes.
3. Add chickpeas and spinach. Heat through. Serve over cooked rice or couscous, if desired.

The next rainy day, imagine the rain washing away and cleansing your emotions. There are times when we might feel the need to wash away all of our troubles and bring brightness into our lives. Since perhaps the most cleansing substance on this earth is water, we can think of the joy rain brings as an energetic bath, rejuvenating our minds, bodies and souls. Just spend a few moments every time it rains to become aware of the healing powers of water.  As we do this we will find that the more we appreciate nature’s gift to us in the form of rain, the more we can see that a gentle rain as a strong reflective tool that has the ability to cleanse our entire self.

The next time it rains try and experience the rain with all of your senses, allowing yourself to truly understand how important each and every drop of water is. Look outside and notice how each individual raindrop seems to come down in a continual stream, consider how it takes many small accomplishments to create the whole of your existence, for nothing exists in isolation. Then you might wish to focus your attention on the sounds of the rainfall, letting the sounds of drops penetrate into the innermost recesses of yourself. Listening in this way may bring you a greater sense of connection with nature and the world around you, knowing that the sounds you hear are a fundamental part of not just the physical nourishment you require but can also nourish your spirit as well.

Intentionally using our senses to feel nature’s healing energy as it comes to us in the form of rain is an act of internal cleansing. Just as the rain physically washes over the earth and rinses out impurities and imperfections, it may also bathe our spirit in the delight that comes from knowing that we are in fact one with the world around us.

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West African Veggie Stew

by HealthyMeNow.net

Prep     15 min       Cook   30 min        Ready In         45 min             Serves: 4

Ingredients

• 1 tablespoon olive oil
• 2 cups sliced onion
• 2 cloves garlic, minced
• 1 pound sweet potato, peeled & cut ¼ inch slices
• 1 large tomato, coarsely chopped
• ½ cup raisins
• ½ teaspoon each cinnamon and crushed red pepper
• 1 quart chicken broth (vegetable broth if going Vegan)
• 1 15oz can chickpeas, rinsed and drained
• 4 cups coarsely chopped spinach

Directions

1. Heat oil in skillet. Add onion and garlic. Cook until onion is tender.
2. Add sweet potatoes and tomatoes. Cook 5 minutes. Add raisins, cinnamon, red pepper and broth. Heat to a boil. Cover and cook over low heat 15 minutes.
3. Add chickpeas and spinach. Heat through. Serve over cooked rice or couscous, if desired.

Many of us find ourselves laboring under a label that has a negative connotation, but this can be reversed.

We live in a culture that uses labels as a means of understanding the world and the people living in it. As a result, many of us find ourselves laboring under a label that has a negative connotation. Unless we can find a way to see the good in such a label, we may feel burdened by an idea of ourselves that is not accurate. It is important to remember that almost nothing in this world is all good or all bad, and most everything is a complex mixture of gifts and challenges. In addition, different cultures revere certain qualities over others, but this does not mean that these qualities are inherently good or bad. For example, a culture that elevates outgoing behavior will label an introvert in a negative way, calling them antisocial. In truth, the ability to spend time alone is one that most great artists, mystics, and visionaries share. Owning the positive side of this label can lead us deeper into our gifted visions and fertile imaginations.
When we look into the lives of any of the great people in history, we always find that they had quirks and eccentricities that earned them less than ideal labels from the societies in which they lived. Many famous artists and musicians were considered to be isolated loners or disruptive troublemakers, or sometimes both, yet these people altered history and contributed to the world an original vision or advances in our understanding of the universe. If we can remember this as we examine our own selves and the labels people use to describe us, we find that there is a bright side to any characterization.

What makes a woman confident is her ability to call

upon her feminine wisdom.

So often in our world we tend to think of strength as a quality that arises from a place of firm determination and a will to succeed no matter the cost. Even though we might want to think of a strong woman as being defined in this way, what really makes a woman confident is her capacity for listening to her true self and being able to call upon her feminine wisdom to any situation that may arise. A woman does not need to step into an assertive role or act like a man in order to be effective at what she does—she simply needs to get in touch with her insight and sense of compassion to truly demonstrate the depth of her strength.

Listening to the feminine side of ourselves may not seem easy at first for this type of energy is something that is often overlooked in many aspects of our everyday lives. If we can connect with this part of who we are, however, we will find that there is an unlimited wellspring of strength available to us. Our capacity to tap into our intuition and listen to our inner guides, to take into account the needs of those around us, and to view a situation with compassion and love are ways that we can show the world the true power that is part of our feminine nature. When we learn to integrate this source of strength into our daily tasks and decision-making, we will find that we can be more flexible and open to the things that happen around us and more receptive to new ideas. Not only will we see the world in a different light, but we will truly start to realize the potential for this form of energy to both empower ourselves and those around us.

As we cultivate our feminine energy we can redefine the meaning of strength. By embracing our feminine power as something that is strong in its own right, we are able to use it with true assurance and determination and draw upon what truly belongs to us.

 

When we take the time to recognize when we are happy

and what that feels like, it becomes easier to recreate.

Those of us on the path of personal and spiritual growth have a tendency to analyze our unhappiness in order to find the causes and make improvements. But it is just as important, if not more so, to analyze our happiness. Since we have the ability to rise above and observe our emotions, we can recognize when we are feeling joyful and content. Then we can harness the power of the moment by savoring our feelings and taking time to be grateful for them.

Recognition is the first step in creating change, therefore recognizing what it feels like to be happy is the first step toward sustaining happiness in our lives. We can examine how joy feels in our bodies and what thoughts run through our minds in times of bliss. Without diminishing its power, we can retrace our steps to discover what may have put us in this frame of mind, and then we can take note of the choices we’ve made while there. We might realize that we are generally more giving and forgiving when there’s a smile on our face, or that we are more likely to laugh off small annoyances and the actions of others when they don’t resonate with our light mood.

Once we know what it feels like and can identify some of the triggers and are aware of our actions, we can recreate that happiness when we are feeling low. Knowing that like attracts like, we can pull ourselves out of a blue mood by focusing on joy. We might find that forcing ourselves to be giving and forgiving, even when it doesn’t seem to come naturally, helps us to reconnect with the joy that usually precedes it. If we can identify a song, a picture, or a pet as a happiness trigger, we can use them as tools to recapture joy if we are having trouble finding it. By focusing our energy on analyzing happiness and all that it encompasses, we feed, nurture, and attract more of it into our lives, eventually making a habit of happiness.

Foods/Additives to Avoid

The typical American diet of fast foods, white flour, sugar and poor nutrient intake contributes to the malnourishment of individuals leading to heart disease, cancer, diabetes, obesity and other illnesses readily occurring today.

We eat for health or disease. The following list is for you to avoid eating for disease:

Foods to Avoid
• Fast food
• Junk food
• Sugar (such as high fructose corn syrup, glucose, maltose, sucrose, dextrose)
• Fat- free products (added sugar and sodium and preservatives)
• Sugar-free products (artificial sweeteners are hazardous to our health and stimulate hunger)
• White flour
• Processed foods
• Caffeine
• Sodas and carbonated beverages
• Fried foods
• Hydrogenated, partially hydrogenated oils and trans fats
• Artificial sweeteners (splenda, nutrasweet, sweet n low)

Common Chemical Additives to Avoid
• Artificial colors and flavors
• Sodium nitrite and nitrate
• BHT and BHA
• Aspartame and saccharin
• Sucralose/Splenda
• Sulfites
• Sulfur dioxide
• Brominated vegetable oil (BVO)
• Monosodium Glutamate (MSG)
• THBQ
• Propyl gallate
• Propylene glycol
• EDTA
• Aluminum salts
• Polysorbate 60, 65 and 80
• All dyes – yellow, blue, red, green, etc.

FOOD BENEFITS—VEGETABLES and MORE

Protein: Protein boosts the immune system, creates neurotransmitters, builds muscle mass.

Quinoa: A plant seed that is a nature’s superfood! It contains all essential amino acids required to build muscles and repair body tissue. Contains magnesium to relax muscles and lower blood pressure. Excellent source of minerals acting as antioxidants to rid body of cancer and disease causing substances. Helps reduce headaches and migraines.

Asparagus: Asparagus is rich in protein. It’s also a good source of Vitamin C, Riboflavin, and folic acid.

Beans: Beans contain calcium, potassium, vitamin B6, magnesium, folate, and alpha-linolenic acid. They are proven to help in the fight against cancer. Beans are high in protein, beneficial to those with diabetes, helps lower cholesterol, promotes normal activity of liver and pancreas, helps relieve rheumatism and gout. They are also beneficial for anemia, hypoglycemia, thyroid ailments, diabetes, skin problems and those who are overweight.

Beets: Beets are an excellent blood builder and body cleanser. They are a great source of amino acids and Vitamins A, C and B6.

Bell Peppers: Bell peppers are rich in silicon, which nourishes your hair and nails. They are helpful for skin blemishes, colic and annoying flatulence. This type of pepper is also shown to prevent clot formation and reduce the risk of heart attacks and strokes.

Broccoli: Broccoli is high in Vitamins A, B, C, potassium, iron, sodium, phosphorus, calcium, B-complex and protein. It is is rich in the cancer-fighting substance DIM and aids in detoxification.

Brussels Sprouts: Brussel sprouts are high in Vitamins A, B, C, potassium, iron, sodium, phosphorus, calcium, B-complex and protein. When eaten raw, they are one of the best sources of Vitamin C and beta-carotene. They also aid in detoxification and work as a cancer fighter.

Cabbage: Cabbage is a good source of fiber, vitamins A, C, and B-complex, potassium, magnesium and calcium. It is an effective laxative. Cabbage has been known to improve stomach ulcers, heal the skin and remove toxins from the body.

Carrots: Carrots are one of the best sources of beta-carotene. They also contain Vitamins B, C, D, E and K, calcium phosphorus, potassium, and organic sodium. Carrots are excellent for the skin, hair and nails. They stimulate digestion and help the body get rid of excess water. Carrots also have a tonic effect on the liver and aid in cleansing the liver.

Cauliflower: Cauliflower contains Boron, which helps in the fight against osteoporosis. It has similar benefits to cabbage.

Celery: Celery is rich in Vitamins A, C, B-complex, calcium, potassium, sulfur, magnesium, iron and sodium. It aids in regularity and is a good nerve tonic. It also is useful in lowering blood pressure and normalizing the body temperature during summer months. Celery contains organic sodium, which is essential to the proper functioning of the major body systems.

Cucumber: Cucumbers combat toxins in the body. They are a great energy source for muscles and nerves, fight infection, calm anxiety, promote urinary flow. Cucumbers are also helpful for arthritis, cramps, indigestion, anemia, constipation, gout and rheumatism.

Ginger: Ginger is an excellent carminative—a substance that promotes the elimination of intestinal gas. Ginger relaxes and soothes the intestinal tract and helps to relieve nausea and vomiting.

Kale: Kale improves the blood’s ability to carry oxygen throughout the body. It is one of the best suppliers of nutrition for the eyes and has more calcium ounce for ounce than milk.

Lettuce: Lettuce aids normal elimination. It is a natural sedative and is helpful for insomnia. It’s also used in the prevention of hair loss and nervous problems. Lettuce also helps with the flexibility of muscles and joints.

Mushrooms: Mushrooms are rich in Vitamins C and D, folic acid, pantothenic acids and phosphorus. They help fight bacteria and aid in stopping further development of blood vessels for tumor growth, apoptosis for cancer cells.

Onions: Onions are rich in vitamin C, copper and iron, as well as sulfur (major detoxification pathway), calcium and phosphorus.

Parsley: Parsley promotes normal digestion and urination and eliminates uric acid. It is helpful for anemia, arthritis, bladder problems, female endocrine problems, kidney problems, liver problems, prostate problems and urinary tract problems.

Radishes: Radishes are rich in iron and magnesium. They help stimulate the appetite and digestion by having an antiseptic effect on the intestinal tract. The high sulfur content tones the bloodstream and keeps it fresh and clean. Radishes heal and soothe the mucous membranes. They promote gall bladder function, stimulate respiration and calm the nerves. They are helpful for asthma, lung problems, thyroid disorders, eczema and sinus problems.

Romaine Lettuce: Romaine lettuce is one of the most nutritious types of lettuce. It aids normal elimination, acts as a sedative, is helpful for insomnia, hair loss and nervous problems. It also helps with the flexibility of muscles and joints.

Spaghetti Squash: Spaghetti squash is high in beta-carotene, which has powerful antioxidant and anti-inflammatory properties and helps prevent atherosclerosis. It also supports blood sugar regulation.

Spinach: Spinach contains twice as much iron as most other greens. It is a strong protector against cancer. It also restores energy, increases vitality and improves the quality of the blood.

Sweet Potatoes & Yams: Sweet potatoes and yams are exceptionally rich in carotenes. They are also an excellent source of Vitamin C, calcium and potassium.

Tomatoes: Tomatoes are full of nutrition. Red tomatoes have up to 4 times the amount of beta-carotene as green tomatoes. They are an excellent supply of Vitamin C, carotenes and potassium, but may aggravate arthritis in some individuals. Tomatoes have more nutrients than an apple which has more than 500!

Turnip Greens: Turnip greens improve the blood’s ability to carry oxygen around the body. They are one of the best suppliers of nutrition for the eyes. Turnip greens also have more calcium ounce for ounce than milk.

Zucchini: Zucchini contains Vitamin C and Lutein, which promotes eye health. Zucchini helps to lower high homocysteine levels.

Zucchini Squash: Zucchini squash helps cure asthma, as it contains Vitamin C—a powerful antioxidant that has anti-inflammatory properties. Zucchini squash can also help prevent the risk of having multiple sclerosis.

FOOD BENEFITS—Fruits and MORE

Apples: Apples contain more than 500 nutrients. They stimulate muscles and nerves, help eliminate uric acid and reduce cholesterol. Apples also promote normal digestion and liver function. They have laxative properties.

Apricots: Apricots build healthy muscle and nerve tissue, stimulate the appetite, and have a laxative action. They are astringent to the stomach and may be beneficial in treating anemia. Apricots are also stimulating when applied to normal facial skin and they promote healthy skin tone.

Berries: Berries are rich in vital nutrients, yet low in calories. They are excellent sources of potassium, pure water, water-soluble fibers, and flavonoids, which serve as protection against environment stress. Berries alter the body’s reaction to allergens, viruses, and carcinogens. They are also a good source of the anti-cancer compound ellagic acid.

Bananas: Bananas are rich in Vitamin B6 and fiber. They help to regulate blood pressure and reduce the risk of high blood pressure and stroke. Bananas are high in potassium, which helps muscles to contract properly during exercise and reduces cramping. They’re also helpful in overcoming depression and act as a good mood food.

Cantaloupe: Cantaloupe is a rich source of vitamin A and beta-carotene. They are also rich in vitamin C, which protects the immune system from free radicals and also helps stimulate white cells to fight infection. Cantaloupe is important for the production and maintenance of new cells, especially during pregnancy.

Cherries: Cherries provide energy, promote natural elimination, enhance digestion and stimulate the bile. They contain Vitamins A, C, and calcium and are very helpful in cases of arthritis and gout.

Grapes: Grapes are a good blood and body builder and a quick source of energy. They can help constipation, gout, rheumatism, skin and liver disorders. They also aid in decreasing the acidity of uric acid and the elimination of the acid from the system, which benefits the kidneys. Grapes also help reduce platelet clumping and harmful blood clots.

Kiwi: Kiwis are rich in many vitamins. They contain more Vitamin C than oranges, as much potassium as bananas and a good amount of beta-carotene. Kiwis benefit the respiratory tract. They are also known as a water-soluble antioxidant that helps protect the body from free radicals and are high in fiber. They prevent asthma, wheezing and coughing and colon cancer. Kiwis also protect DNA from mutations.

Mango: Mangoes contain phenols, which have powerful antioxidant and anti-cancer abilities. They are high in iron, which helps anemia. They are also effective in relieving clogged pores of the skin and are valuable to combat acidity and poor digestion. Mangoes are a rich source of Vitamins A, E and selenium, which helps to protect against heart disease and other ailments.

Nectarine: Nectarines are low in calories and are naturally fat free. They help maintain a healthy immune system and are a great source of antioxidants, which help protect the skin from damaging UV rays by counteracting free radical activity. Nectarines are also a good source of Vitamin A, Beta Carotene and potassium.

Orange: Oranges are recommended as an energy aid. They tone blood vessels and prevent brain fatigue. Oranges are rich in calcium, iodine, phosphorus, potassium, sodium, chlorine and iron and promote normal digestion, combat infection, prevent scurvy and help reduce fever.

Papaya: Papayas are rich in anti-oxidants and fiber. They help promote health of the cardiovascular system and also provide protection against colon cancer. They contain papain, an enzyme that helps treat sports injuries due to swelling, other causes of trauma and allergies. They also help with proper function of a healthy immune system.

Peach: Peaches provide energy, promote normal stomach acidity, aid kidney function, act as a gentle laxative, and can be used against “morning sickness”.

Pear: Pears contain vitamins A, B-complex, C, phosphorus, potassium, calcium, chlorine, iron, magnesium, sodium, and sulfur. They stimulate muscles and nerves, eliminate uric acid and help reduce cholesterol. Pears promote normal digestion and liver function. They also have laxative properties.

Pineapples: Pineapples help with digestion in the intestinal tract and protect against macular degeneration. They are high in Vitamin C.

Plum: Plums provide vitamin A, iron, potassium, calcium, magnesium and carbohydrates for energy to muscles and nerves. They have a mild diuretic action that aid in normal elimination and act as a blood cleanser.

Pomegranate: Pomegranates act as a heart stimulant, aid in the removal of plaque build up in arteries, help fight parasitic invasion and relieve diarrhea.

Tangerine: Tangerines have a distinctive sedative virtue due to the high bromine content.

Watermelon: Watermelons are loaded with antioxidants. They help in energy production, protect against macular degeneration, help fight heart disease, reduce the risk of cancer, prevent erectile dysfunction, and are a good source of vitamins and minerals.

Avocado: Avocado is an excellent source of fats and contains oleic acid that helps lower cholesterol. Avocado is also a good source of potassium, which helps regulate blood pressure. It guards against circulatory diseases, like high blood pressure, heart disease or stroke and helps protect against breast cancer.

Almond Milk: Almond milk is rich in Vitamin E and contains high levels of unsaturated fat. It has been associated with lowering the risk of heart attack. Almond milk contains little to no saturated fat and no cholesterol, making it extremely good for those suffering from high cholesterol problems. Unlike regular milk, almond milk does not contain lactose—making it easy to digest and good for those who are lactose intolerant. It is also good for those trying to lose weight.

Brown Rice: Brown rice provides all necessary carbohydrates requirements. It is rich in fibers and helps control blood sugar and cholesterol. Brown rice is beneficial for stomach and intestinal ulcers and diarrhea. It is an easily digested starch food that supplies important nutrients for the hair, teeth, nails, muscles and bones.

Nuts: Nuts help prevent heart disease. They contain the amino acid arginine, which can boost immunity and reduce blood pressure. Some nuts contain tryptophan, which stimulates production of serotonin in the brain. Nuts can also help to alleviate depression and boost relaxation.

Olives: Olives are an excellent source of oleic acid and Vitamin E. They are effective in the prevention and treatment of asthma, cancer and arthritis.

Pumpkin Seeds: Pumpkin seeds contain L-tryptophan, which is effective against depression. They help promote overall prostate health and alleviate the difficult urination associated with an enlarged prostate. Pumpkin seeds are high in Zinc, which helps protect against osteoporosis. They also effectively reduce inflammation and prevent calcium oxalate kidney stone formation. Pumpkin seeds are an excellent source of magnesium, are low in cholesterol and also protects against many cancers.

Sunflower Seeds: Sunflower seeds are packed with healthy fats, proteins, fibers, minerals, vitamin E, and phytochemicals, which are all important to the nutritional quality of the diet and of fundamental importance to human health. They help in memory and cognitive functions and are also excellent in lowering cholesterol.

Extra Virgin Olive Oil: Extra virgin olive oil has a high content of monounsaturated fatty acids and antioxidant substances. It offers protection against heart disease by controlling LDL cholesterol levels while raising HDL levels. It is very well tolerated by the stomach. Its protective function has a beneficial effect on ulcers and gastritis. Extra virgin olive oil activates the secretion of bile and pancreatic hormones and lowers the incidence of gallstone formation.