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Creating a Healthy Lifestyle

Creating a Healthy  Lifestyle

Tag Archives: Beans

Are You Getting Enough Folic Acid?

11 Thursday Oct 2012

Posted by creatingahealthylifestyle in Healthy Eating

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B-Vitamin, Beans, Blood Circulation, Depression, development of red blood cells, Folate, Folic Acid, Greens, Healthy Eating, Heart disease, Memory, Nutrition, Optimal Health, Oxygen, Prevention, Red Blood Cells, Vegetables, Vitamins and Minerals, Whole Grains

Are You Getting Enough Folic Acid?Folic Acid (Folate) is a B-Vitamin, and is important for the development of red blood cells that carry oxygen around your body and also helps maintain good circulation of blood throughout your body.

The consumption of natural foods high in Folic Acid plays an important role in prevention or reversal of many illnesses including heart disease, memory loss, and depression, to name a few. When the body gets the nutrients it needs and has good circulation, it can function optimally.

Here is a list of foods that are good sources of Folic Acid:

1. Greens/vegetables: romaine lettuce, spinach, asparagus, parsley, turnip greens, collard greens, mustard greens, beets, broccoli, cauliflower, summer squash, strawberries, papaya, green beans, cabbage, tomatoes, fennel, peas, kale, avocado

2. Beans: pinto beans, black beans, garbanzo beans, navy beans, kidney beans, lentils

3. Whole Grains: whole wheat, wheat germ, bran, brown rice, oatmeal, whole-grain breads and pastas, barley

Love, Health & Happiness,

Phyllis

 

Quick and Easy Rice Beans and Tomato

12 Wednesday Sep 2012

Posted by creatingahealthylifestyle in Healthy Eating, Recipes

≈ 1 Comment

Tags

Beans, Brown Rice, Healthy Eating, High Fiber, quick and easy recipe, Recipe, Refried Beans, side dish, Vegan, Vegetarian, vegetarian refried beans

Quick and Easy Rice Beans and TomatoPrecooked brown rice and a can of refried beans makes this single serving recipe quick and easy!

1/2 cup vegetarian refried beans (canned or homemade)

1/2 cup brown rice, cooked

1 tomato, diced

1 tablespoon green onion tops, sliced

oregano

Heat refried beans and rice individually, then stir them together. Add diced tomato, and green onion tops, sprinkle with oregano then fold the tomatoes and onions into the rice and bean mixture.

Makes 1 serving.

Enjoy with a salad for a meal or as a side dish with a serving of chicken, fish or lean meat and a serving or two of vegetables.

Maintaining Weight Loss

16 Thursday Aug 2012

Posted by creatingahealthylifestyle in Healthy Body, Healthy Eating

≈ 5 Comments

Tags

Beans, breakfast lunch dinner, Fruit, Health, Healthy Body, Healthy Eating, Healthy Habits, Healthy Snacks, healthy-living, International Journal of Obesity, maintaining weight loss, Monitoring Weight Loss, Nuts, Portion Control, Seeds, Serving Sizes, Vegetables, Weight Gain, Weight Loss, Weight Loss Maintenance, Whole Grains

Maintaining Weight LossDid you know that half of all Americans who lose weight gain at least some of it back within a year, according to research published in the International Journal of Obesity.

It’s a lot easier to keep the weight off than to lose it all over again.  Maintaining weight loss is possible by creating life-long healthy habits and monitoring them. This includes:

1. Eating regularly, especially breakfast and eating moderately throughout the day, such as breakfast, lunch, dinner and one or two healthy snacks.

2. Consuming a variety of whole foods: fruit, vegetables, whole grains, beans, nuts and seeds.

3. Being aware of portions and serving sizes.

4. Weighing yourself once or twice a week or being mindful of how your clothes fit will allow you to know if you have gained a few pounds. Then you can go back to what works for you to lose the weight and maintain your weight loss.

Love, Health & Happiness,

Phyllis

Zucchini Pasta

11 Wednesday Jul 2012

Posted by creatingahealthylifestyle in Recipes

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Beans, Healthy Eating, Spirilizer, Turning Slicer, Vegetarian, Zucchini

1 tablespoon olive oil

4-5 cups zucchini, spirilized in a turning slicer (so it looks like long spaghetti noodles) or shredded (Click on the links for spirilized and turning slicer to see two different spiralizers)

2 cloves garlic, minced

1/4 teaspoon oregano

1 15 ounce can white beans, drained

optional: pasta sauce or tomato sauce

Heat oil in a large frying pan.  Add zucchini and cook covered, checking frequently, until it becomes a bit soft, like cooked noodles. Stir in garlic and oregano, then the beans.  Cook until heated. Depending on the water content of the zucchini, you may already have a natural “sauce.”  The cooked zucchini can be topped with pasta sauce or tomato sauce.

I found this dish to be even more flavorful after being refrigerated overnight and heated up the next day.

Black Bean Salad

20 Wednesday Jun 2012

Posted by creatingahealthylifestyle in Recipes

≈ 1 Comment

Tags

Avocado, Beans, Black Beans, Healthy Eating, Recipe, Vegetarian

Black Bean Salad2 cups black beans, drained and rinsed 
1/2 cup yellow bell pepper, seeded and chopped
1/2 cup red bell pepper, seeded and chopped
1/2 cup corn (fresh or canned)
1 tablespoon green onion, finely chopped
1 ripe avocado, diced
 
Dressing:
1 tablespoons olive oil 
1 tablespoons fresh lime juice
1 clove garlic, minced
Optional: add salt and pepper to taste
 
Place beans, peppers, corn and green onion in a bowl.  Prepare the dressing by combining all of the ingredients.  Pour dressing over bean mixture and mix well.  Cover and refrigerate for a few hours or overnight.  Right before serving, add the avocado and mix gently to not mash the avocado.
 
Serve as a side salad, on top of a green salad, with warm corn tortillas or baked corn tortillas.
 
  

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