ReFuAh'

Health and Healing

GRNSmoothie

SMOOTHIES:::

Soooo Gooooooood, and so many variations to choose from. Really' you are the chef of the Blender, the possibilities are endless
Mango Mangos make a great tasting addition

Fruits

Bananas have no fat, no cholesterol, or sodium and are a great source of potassium.

Bananas are great, and always use an apple or two

Strawberry Banana Smoothie
½ Cup of Low-fat vanilla yogurt
10-12 strawberries
1 banana
1 cup of milk
6 crushed ice cubes
Chop banana into four pieces, then put in blender with strawberries, milk, yogurt and ice cubes.
Blend until smooth. Serve in a tall glass.
AssortedVeggies
Veggies of every type you can conceive of work together for your good health

The pomegranate is:

  • Low in Saturated Fat, Cholesterol and Sodium
  • High in Vitamin C and Potassium

It's OK to include a small amount of (but not too many) pomegranates in your diet if you're interested in:

  • Maintaining optimum health
  • Weight loss
  • Weight gain

Nutritional Values

Preparation Serving Size Carbs Fiber (g) Fat (g) Energy (kj)
Raw Pomegranate (peeled) 240g 32.5 15.5 0.5 665

Pomegranates

Pomegranates are shipped ripe and ready to eat. They can be held at room temperature for a reasonable period of time. Refrigerate for longer storage. When you split the fruit open, a mass of red seeds in a spongy white membrane is revealed. Only the seeds, with their sweet-tart flavor and juice squirting texture, are edible.Pomegranates
An ancient fruit native to Persia (now Iran), pomegranates have long been a subject of poetry and a symbol of fertility. Pomegranates are round, about the size of a large orange, with a pronounced calyx. The skin forms a hard shell with a pinkish-red color. The interior is filled with hundreds of small, red seeds (which are, botanically, the actual fruits) surrounded by juicy red pulp. An inedible yellow membrane separates the seeds into compartments.
Pomegranates are sweet sour, and the seeds are pleasantly crunchy. The bright red seeds make an attractive garnish. Pomegranate juice is a popular beverage in Mediterranean cuisines, and grenadine syrup is made from concentrated pomegranate juice.

Select heavy fruits that are not rock-hard, cracked or heavily bruised. Whole pomegranates can be refrigerated for several weeks. Pomegranates are available from September through December, with peak season in October.
Org_Veggies

In our house we generally use an extractor for the tougher veggies like carrots, cellary and even apples~~~We find this saves wear and tear on the blender.

Also it creates the juice we need for the blender to get started.

Next at the blender we use a combination of items but for the most part the base is spinach and kale.

Add your juice and as well any combination of juice you would like to suit your taste would be fine, close the cover and start your blending.

From time to time you may have to tamp in the kale and spinach, however soon it is all working together.

At this point you can add suppliments such as walnuts, fish oil etc.

If you find the mixture a little bitter and somewhat tough getting used to then add some raw or regular honey,... it will do just fine to sweeten up your smoothie

We have put some info below regarding the kale and spinach

Kiwi 4 U
Easiest way to peel a kiwifruit.

For this you will need a chopping board, a kiwifruit, a sharp knife, and a teaspoon.

Okay. So we start by slicing off the ends of your kiwifruit like that. Slice them off straight down and put those on one side.

Okay.  The next thing you do is take the teaspoon and push it under the skin so that the back of the spoon is just under the skin.  And you’ll find that you can work all the way around under the skin at one end.  Don’t worry if the skin splits, that’s quite normal. Then turn the kiwifruit around and do exactly the same at the other end.  Work it around underneath the skin like that. Okay.  And then when you’ve finished just give the skin a little squeeze and out pops your perfectly peeled kiwifruit with very little waste and hardly any mess.

Kiwi fruit has lots of vitamin C.  They also supply magnesium, fiber and potassium.  Ripe kiwi can be refrigerated for a couple weeks.

And Kiwi's
Kiwi tree
Calories and nutrient values kale and spinach

Kale Gets an A+ for its Pro-vitamin A

Our food ranking system qualified kale as an excellent source of vitamin A on account of its concentrated beta-carotene content. Once inside the body, beta-carotene can be converted into vitamin A, so when you eat kale, it's like getting both these beneficial nutrients at once. One cup of kale contains just 36.4 calories, but provides 192.4% of the daily value for vitamin A.

Both vitamin A and beta-carotene are important vision nutrients. In a study of over 50,000 female nurses aged 45 to 67, women who consumed the highest dietary amount of vitamin A had a 39% reduced risk of developing cataracts.

Beta-carotene has also been the subject of extensive research in relationship to cancer prevention and prevention of oxygen-based damage to cells. Beta-carotene may help to protect against certain forms of cancer since it belongs to the family of phytonutrients known as carotenoids.

In population studies, consuming foods high in carotenoids is consistently found to be associated with a lower risk for various epithelial cancers.

(The epithelium includes the cells that cover the entire surface of the body and line most of the internal organs.) In one study of 176 Australian men, researchers examined the diets of of a group treated for skin cancer and a group without cancer.

The researchers found that men who ate more foods rich in beta-carotene, like kale, had a statistically lower risk of developing skin cancer.

What is kale?

Kale is a leafy green vegetable that belongs to the Brassica family, a group of vegetables including cabbage, collards and Brussels sprouts that have gained recent widespread attention due to their health-promoting, sulfur-containing phytonutrients.

There are several varieties of kale known commonly as curly kale, ornamental kale and dinosaur kale, all of which differ in taste, texture and appearance.

The scientific name for kale is Brassica oleracea.

Curly kale has ruffled leaves and a fibrous stalk and is usually deep green in color.

It has a lively pungent flavor with delicious bitter peppery qualities.

Ornamental kale is a more recently cultivated species that is oftentimes referred to as salad savoy.

Its leaves may either be green, white or purple and its stalks coalesce to form a loosely knit head.

Ornamental kale has a more mellow flavor and tender texture.

Dinosaur kale is the common name for the kale variety known as Lacinato.

It features dark blue-green leaves that have an embossed texture.

It has a slightly sweeter and more delicate taste than curly kale.

The kale is:

  • Low in Saturated Fat, Cholesterol and Sodium
  • High in Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Calcium, Potassium, Copper, Manganese, Dietary Fiber, Protein, Thiamin, Riboflavin, Folate, Iron, Magnesium and Phosphorus.

The nutritional value of kale makes it ideal for:

  • Maintaining optimum health
  • Weight loss

It's OK to include a small amount of kale in your diet if you're interested in:

  • Weight gain
Nutritional Values
Preparation Serving Size Carbs Fiber (g) Fat (g) Energy (kj)
Kale (raw) 35g 3.5 0.5 0 75
Kale (cooked) 1/2 cup (65g) 3.5 1.5 0.5 75

Health Benefits

Organosulfur Phytonutrients that Help Prevent Cancer

A member of the Brassica family, kale is a great food if you're looking to protect your health and enjoy a delicious food at the same time. It's the organosulfur compounds in this food that have been main subject of phytonutrient research, and these include the glucosinolates and the methyl cysteine sulfoxides.

Although there are over 100 different glucosinolates in plants, only 10-15 are present in kale and other Brassicas. Yet these 10-15 glucosinolates appear able to lessen the occurrence of a wide variety of cancers, including breast and ovarian cancers.

Exactly how kale's sulfur-containing phytonutrients prevent cancer is not yet fully understood, but several researchers point to the ability of its glucosinolates and cysteine sulfoxides to activate detoxifing enzymes in the liver that help neutralize potentially carcinogenic substances. (These detoxifying enzymes include quinone reductases and glutathione-S-transferases). For example, scientists have found that sulforaphane, a potent glucosinolate phytonutrient found in kale and other Brassica vegetables, boosts the body's detoxification enzymes, potentially by altering gene expression, thus helping to clear potentially carcinogenic substances more quickly.

Sulforaphane, which is formed when cruciferous vegetables such as kale are chopped or chewed, triggers the liver to produce enzymes that detoxify cancer-causing chemicals, inhibits chemically-induced breast cancers in animal studies, induces colon cancer cells to commit suicide.

Spinach

boiled 1.00 cup
180.00 grams
41.40 calories

Calorie for calorie, leafy green vegetables like spinach with its delicate texture and jade green color provide more nutrients than any other food. Although spinach is available throughout the year, its season runs from March through May and from September through October when it is the freshest, has the best flavor and is most readily available.

Helping You Bone Up

The vitamin K provided by spinach-almost 200% of the Daily Value in one cup of fresh spinach leaves and over 1000% of the Daily Value in one cup of boiled spinach (which contains about 6 times as much spinach)-is important for maintaining bone health. Vitamin K1 activates osteocalcin, the major non-collagen protein in bone. Osteocalcin anchors calcium molecules inside of the bone. Therefore, without enough vitamin K1, osteocalcin levels are inadequate, and bone mineralization is impaired. Spinach is also an excellent source of other bone-building nutrients including calcium and magnesium.

 

Spinach is:

  • Low in Saturated Fat, Cholesterol
  • High in Niacin and Zinc, and a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese. Also high in Sodium.

The nutritional value of spinach makes it ideal for:

  • Weight loss
  • Maintaining optimum health

Don't include too much spinach in your diet if you're interested in:

  • Weight gain

Nutritional Values

Preparation Serving Size Carbs Fiber (g) Fat (g) Energy (kj)
English Spinach - raw 35g 0 1 0 20
English Spinach - cooked 35g 0 2 0 25
English Spinach - frozen 35g 0 1.5 0 30

Promotes Gastrointestinal Health

The vitamin C and beta-carotene in spinach help to protect the colon cells from the damaging effects of free radicals. And the folate in spinach helps to prevent DNA damage and mutations in colon cells, even when they are exposed to cancer-causing chemicals. Studies show that people who eat foods high in vitamin C, beta-carotene, and/or folate are at a much lower risk of getting colon cancer than those who don't.

   

Assorted

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"You are a physical extension of that which we call G-d. You are sent for such a time as this...Nothing is by chance, all is orchestrated.Therefore You in connection with Ha'Shem the Most High G-D, The Self Existant One' of all creation are on the leading edge of thought manifestation. HIS Manifestation in and through you. Yeshua' the mighty prophet and servant of YAHweh stated the Kingdom of heaven is within you. Therefore You are the essence of YAHweh bringing heaven to earth." You are a physical extension of that which is Non-physical, and with that, It all starts in your essence, and that is what connects you to YAH'weh You are His arms to a hurting world, which is all the more reason to walk in ReFuAh'~ health and healing.

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