Tag Archives: anti-inflammatory

Craving Something Unhealthy?

Well, I was too! I wasn’t craving the worst thing, Campbell’s Vegetarian Vegetable Soup, but there are things on the ingredient list that just don’t work for me. The corn is most likely GMO which is a controversial subject, but I choose to err on the side of caution and avoid it when possible. And the pasta is made with wheat which I try my best to avoid because it causes me grief, and eggs (probably not pastured and who knows what the chickens ate) and sugar which shouldn’t be necessary to cut the acidity of the tomatoes because there are carrots in the soup.

All of which left me in the lurch so I started checking around and found Amy’s Organic Fat Free Vegetable Soup which was delicious once I added a squirt of olive oil, but pricey at around $3.60/can. That can was enough for one nice-sized bowl and I definitely bought it, then found it for a around $2.50 online through Walmart.

One day a few weeks ago I was walking through the grocery store and spotted a package of mixed veggies. That’s something I hadn’t looked at or purchased in years, but the picture got my attention because it is exactly what’s in Campbell’s or Amy’s vegetable soup. The light bulb came on! I checked out the ingredients on Amy’s can and knew that with a can of tomatoes and a few spices I could duplicate the veggie soup of my craving! And, it works! Here’s how:

  • 1 large can of diced tomatoes
  • 1 bag of frozen mixed veggies
  • 1/3 bag of frozen organic corn*
  • 1/2 bag of frozen edamame*
  • 1/2 bag of frozen spinach
  • 1-2T reduced sodium tamari or soy sauce
  • Dehydrated onion flakes, celery salt, garlic powder, salt, pepper to taste
Delicious, and lots of it! The bowl in the front was today's lunch served with some watermelon slices. YUM!

Delicious, and lots of it! The bowl in the front was today’s lunch served with some watermelon slices. YUM!

Using a large pot, put all of the ingredients together along with 1 1/2 tomato cans of water. Heat it all up and then simmer for a couple of hours.
I like extra corn and wanted a bit of protein thrown in. Use organic when possible and practical. You can use onions, garlic and celery, I just didn’t happen to have any on hand when I put mine together.
The second time I made it I cleaned out the bits and pieces of veggies in my freezer and added some okra, peas and kale. Play with it and enjoy!

So, the moral of the story is, you don’t have to pay a fortune for a healthy version, nor does it have to be difficult to create. I’d love the challenge of finding healthy alternatives for you. Visit my website http://www.nancyoglesby.com and click on Contact Me.

Bon Apetite!



Healthy & Fit Over 50 Movement Tips #1

Begin your day with 5-10 minutes of exercise. From stretching to marching in place or putting on a couple of songs and dancing … Get yourself revved up to start your day! A great way to start a habit of exercise slowly!

For more support on how to get started contact me through my website: http://www.HealthWorksKC.com

Healthy & Fit Over 50 Nutrition Tip #1

Inflammation is the root cause of most chronic disease. Check out Dr. Andrew Weil’s Anti-Inflammatory Pyramid for ideas on how you can improve your food choices:


Food Friday – Parsley

Curly Parsley

Parsley is a lovely garnish that’s been used for as long as I can remember and most people know that it is an excellent breath freshener. What you might not know is how good it is for your health.

This easy-to-grow herb is packed with Vitamin K which is a powerful ally in allowing blood to clot normally, protecting bones and preventing bone loss in postmenopausal women, and helping to prevent calcification of arteries.(Warning:  According to Dr. Weil, people taking anticoagulants should monitor their intake of veggies packed with Vitamin K and should not take supplemental K.

What other health benefits can you get from including parsley in your diet? There are so many that leaving it on your plate is downright criminal! Here’s the short version

An organic compound found in the essential oil of parsley inhibits tumor formation and assists in reducing the impact of oxidized molecules. It also neutralizes carcinogens in cigarette and charcoal grill smoke that can pass through the body.

Luteolin leads the pack of anti-oxidants by attaching to oxygen radicals to prevent the cell damage caused by these bad boys. I do believe they wear white hats!

It’s a good source of folic acid which converts homocysteine into benign molecules and is critical to healthy cell division. High levels of homocysteine are related to increased incidence of stroke and heart attack due to atherosclerosis.

It’s loaded with Vitamin C which is the body’s primary water-soluble anti-oxidant.  People who consume healthy

Italian parsley tends to be sweeter than the curly varieties. Also known as Flat Leaf.

amounts have reduced risks of atherosclerosis, colon cancer, diabetes, and asthma.

Parsley is an excellent source of beta-carotene which is a fat-soluble anti-oxidant; an important nutrient in supporting the immune system. It is associated with reduced risk of development, and progression, of atherosclerosis, colon cancer and diabetes.

This lovely green sprig is easy to grow, preferring partial shade and moist, humus-rich soil. I put mine in the ground over the weekend … Looking forward to picking it fresh for my salads and smoothies!  For starters, you might want to try the Pear Parsley Smoothie at Gone Raw. Enjoy!

Big thanks to World’s Healthiest Foods for their crazy bank of knowledge!

Trivia Tuesday – Brussels Sprouts

Brussels sprouts are the trendy cruciferous veggie and that’s a good thing for health. They are the highest ranking vegetable in glucosinolates, the biggie when it comes to cancer prevention by supporting the body’s natural detox system. The smell when you overcook them is from sulfur-containing nutrients, necessary to detox, along with a multitude of antioxidants also present in Brussels sprouts.

Researchers are finding so many diseases that are a direct result of inflammation.
Alzheimer’s, asthma, arthritis, cardiovascular, irritable bowel, Crohn’s, insulin resistance, fibromyalgia … all have an inflammatory component. Adding Brussels sprouts to your diet
is one more example of food as medicine.Glucosinolates, Vitamin K and the ALA from
Omega3’s make Brussels sprouts a powerful anti-inflammatory.  100 calories (about 1 ½
cups) of Brussels sprouts contains 430mg of ALA … more than a third of the daily recommended intake.x, along with a multitude of antioxidants also present in Brussels sprouts.

To get the most healthful benefits from Brussels sprouts, cut them in quarters and steam for 5-8 minutes. My favorite recipe isn’t the best use, but definitely the tastiest:

1.5 pounds Brussels sprouts (wash, cut off bottom and remove yellowed leaves)
2T olive oil
1/4t cinnamon
sea salt

Preheat oven to 400. After cleaning sprouts, toss with olive oil, sprinkle and toss again with cinnamon and salt. Put on baking sheet (I use a jelly roll pan) and put in oven for 35-40 minutes. I set the timer in ten minute increments and roll them around so that they brown evenly. YUM!

Thanks to www.whfoods.com for their fantastic information! And don’t forget to visit my website at www.HealthWorksKC.com for information about events and coaching opportunities.

Tidbit Tuesday – Chia Seeds

Wow! These little, bitty seeds pack a wallop! 1oz. (1T + 1/2t) has 8.6g fat, 4.4g protein (high quality containing all essential amino acids except for taurine), 12g carbohydrate, 11g fiber; 1620mg Omega6, 4915mg Omega3, 18% DV of calcium and it’s also high in phosphorous, and manganese. Chia also contains zinc, potassium, copper, niacin, folic acid and magnesium.

All that nutrition is packed into a tiny seed that’s tasteless! That means you can add it to almost anything without affecting the taste. Go ahead, sprinkle it on salads, cereal and yogurt or blend it up in your smoothie. (See Mad About Monday 2-6-12

So, what are the health claims? The Aztecs ate chia seeds for energy. It is reported to be mildly anti-inflammatory, slows the digestion of carbohydrates helping to regulate blood sugar, lowers bad and raises good cholesterol, aids in weight loss and helps to control cravings. Because it’s loaded with anti-oxidants it aids in the prevention of heart disease and hypertension and should be included in any anti-aging strategy. It also aids in hydration and is great for your skin

As if all that isn’t enough, unlike flax seed, chia doesn’t need to be ground to get the benefits, making it easier and faster to use; and it doesn’t need careful handling because it doesn’t get rancid due to the high levels of anti-oxidants. I’ve read that you can keep them for two years.

Chia seeds turn liquid into a gel-like substance that surrounds the seed. It makes a fantastic base for a raw pudding. I got the following recipe from rawfoodswitch.com:

1/4c chia seeds, 1.5c almond or other nut milk, dash of vanilla, sweetener of choice (I love pure maple syrup). Put all ingredients in a glass jar, shake to mix and refrigerate overnight … Voila! Pudding!

As a variation, I plan to try adding 1T of raw cacao to the mix … yum!