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  • Plums, and their dried version known as prunes, are very high in phytonutrients, which function as an antioxidant and provide much benefit to the body.
  • Eating plums helps in the production and absorption of iron in the body, thereby leading to better blood circulation leading further to the growth of healthy tissues.
  • Consuming plums on a regular basis will help prevent macular degeneration and other eye infections.

Recipe: Fresh Fruit Salad

  • ½ cup water
  • 2/3 cup sugar
  • 3 cups thinly sliced rhubarb
  • 15 seedless grapes, halved
  • ½ orange, sectioned
  • 10 fresh strawberries, hulled and halved
  • 1 apple, cored and diced
  • 1 peach, sliced
  • 1 plum, pitted and sliced
  • 15 pitted Bing cherries
  • ¼ cup fresh blueberries 

Bring water and sugar to boil in a medium saucepan over medium heat.  Stir in the rhubarb, turn heat to low, cover and simmer until rhubarb is soft, 10 to 15 minutes.  Mash and chill in the refrigerator about one hour.   To serve, mix the grapes, orange, strawberries, apple, peach, plum, cherries, and blueberries with 2/3 cup of the rhubarb sauce.  Stir gently, but thoroughly to coat.  Refrigerate for at least two hours for all of the flavors to blend well.

 

Recipe: Chicken Breasts with Plum Salsa and Basmati Rice

  • 1 ½ cups of water
  • 1 cup uncooked basmati rice, rinsed and drained
  • ¾ pound plums, pitted and chopped
  • ½ medium red onion, minced
  • 3 habanero peppers, seeded and minced
  • 3 tablespoons fresh minced cilantro
  • 1 teaspoon sugar
  • ¾ pound boneless, skinless chicken breasts
  • 2 teaspoons fresh rosemary, minced
  • Salt and pepper to taste
  • 2 teaspoons vegetable oil 

Place water in medium saucepan and stir in rice. Bring to boil.  Cover, reduce heat and simmer for 20 minutes. Remove from heat, cool and fluff with fork.  In a bowl, mix the plums, peppers, onions, cilantro and sugar. Cover and refrigerate for 30 minutes.  Season chicken with rosemary, salt and pepper.  Heat vegetable oil in skillet over medium-heat. Place chicken in oil and brown 1 minute per side.  Reduce heat to medium, and cook for 5 additional minutes per side.  Serve over rice with plum salsa.

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Our bodies have a unique way of telling us when we are not getting enough protein in our diet. Here are seven great ways that show us we are lacking protein:

  • You are constantly weak and hungry.
  • You muscles no longer have definition.
  • You are struggling to lose weight.
  • You are losing your hair.
  • You are always getting sick.
  • Your lower legs and feet swell unexpectedly.
  • Your skin gets patchy in places.

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 Because breakfast is the most important meal of the day and because we live in a fast-paced world, we all need to learn some of the best go-to, easy and healthy breakfasts.  Here are five grab and go breakfasts.

 

  1. Smoothies – Everyone needs their fruits and veggies, so why not drink them?  At the base of every smoothie is of course fresh or frozen fruits (and vegetables) but it doesn’t have to stop there. Try adding Greek yogurt for a creamier taste, peanut butter for extra protein or soy or almond milk for some non-dairy smoothness.
  2. Muffins and quick breads – Now don’t get confused here… store bought muffins are not the healthy options we are talking about. Homemade muffins and quick breads are much better for you because you can determine what ingredients are in your muffins and quick breads.
  3. Frittatas and Quiches - Another great choice for breakfast when you need a quick go-to option is always quiches and frittatas.  These can also be made ahead of time and eaten throughout the week.  You can also make mini frittatas by using a muffin pan.
  4. Yogurt Parfaits – They look nice behind the glass at those fancy coffee shops, and they are super easy to make. All you need to do is combine Greek yogurt, granola and whatever fruit is in season or your favorite.  Layer these ingredients as many times as you would like and dig in.
  5. Breakfast Sandwiches – Take some time over the weekend and prepare some quick, tasty breakfast sandwiches for the week. You can use eggs, vegetables, tofu, or virtually anything that will pack that protein for your first meal of the day.  Reheat them as you are ready for them and eat them during your commute or at your desk. 

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Osteoporosis is one of the most common ailments of adults over the age of 50 and it is a problem that people do not want to live with.  Weak bones lead to fractures and many other scary problems that could leave you disabled. 

Before turning into full-blown osteoporosis, osteopenia – the process of thinning bones - precedes the ailment.  There are some warning signs to look for to determine if your bones are in fact thinning.

 

Here are nine warning signs for osteoporosis: 

Warning Sign #1 - You have had more than one fracture in the past two years or a fracture that seemed severe considering the circumstances. 

Warning Sign #2 – You are naturally a small or thin person. 

Warning Sign #3 – You have an autoimmune condition that causes you to take prednisone or another corticosteroid. 

Warning Sign #4 – You are a smoker and have been throughout your adult life. 

Warning Sign #5 – You drink more than two alcoholic beverages a day. 

Warning Sign #6 – You do not drink milk, or you have a lactose intolerance that prevents you from drinking milk. 

Warning Sign #7 – You have an eating disorder. 

Warning Sign #8 – You are an Asian or Caucasian female over the age of 50. 

Warning Sign #9 – You have a family member who had osteoporosis before the age of 50 or before menopause.

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Women of all ages need to make sure to stay healthy and most experts break down women’s health routines by their age.  Here are some different checks and measures that should be met as women age, through their 60s.

In your 20s…

  1. Kick your unhealthy habits.  Sure, we all drank too much, ate too much, and maybe smoked too much during our college days, but those days should be left at college. Many habits that you form in your 20s stick with you throughout your life, so let go of the bad ones!
  2. Plan for an annual physical.  Schedule an annual check-up into your life and stick to it.  You will thank yourself and will be assured that you are doing as well as you feel.
  3. Get your fill of calcium and vitamin D.

 

In your 30s…

  1. Keep an eye on the scale as many women begin to deal with weight struggles in their 30s.
  2. Get your sleep – all eight hours – if you can!

 

In your 40s…

  1. Get a mammogram.
  2. Have a diabetes screening done, as your chances of having Type II diabetes is more common in your 40s.
  3. Try to get at least 20 to 30 minutes of exercise in per day.

 

In your 50s…

  1. Pay attention to your heart and your risk factors like cholesterol and blood pressure.
  2. Schedule a colonoscopy.
  3. Get the flu vaccine every year.

 

In your 60s…

  1. Have a bone density test done.
  2. Make sure to increase your intake of vitamin B12, which helps to produce healthy red blood cells.
  3. Inquire about getting a shingles vaccine and be careful of your risk factors for catching pneumonia.