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Gabby Cogan

Health Coach

Your Guide to Optimal Health

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Posted on October 19, 2016 at 5:41 PM Comments comments (16)

Pistachios

Posted on January 28, 2016 at 1:05 PM Comments comments (14)
 
Pistachios
 
Are you looking for a nutritious snack that will enhance your health?  Look no further!
Pistachios are health-bombs in a shell, and they taste amazing!  Try them on their own, or crush them on top of your yogurt or fruit salad.  Always choose unsalted pistachios, and prefer the raw ones over roasted.
 
           Health benefits:
 
Pistachios will help reduce your:
 
  • Blood pressure
 
  • Blood sugar & insulin levels
 
  • Blood clotting factors
 
  • Vascular stiffness
 
  • Total cholesterol & LDL (“bad cholesterol”), while increasing HDL (“good cholesterol)
 
Nutritional benefits of pistachios:
 
  • Complete protein source (great for vegans)
 
  • High in fiber (reduces cravings; balances blood sugar levels; helps elimination)
 
  • High in vitamin B6 (involved in formation of red blood cells; supports metabolism; helps to achieve relaxation)
 
  • High in Thiamin (enhances circulation; important for nervous system function; tones the muscles)
 
  • High in copper (required for making hemoglobin)
 
  • High in manganese (necessary for digestion & thyroid function)
 
Pistachios are very high in various antioxidants with many effects:
 
  • Phytosterols, which reduce cholesterol & inflammation
 
  • Flavonoids, that have anti-cancer activities
 
  • Carotenoids, which lower risks for cardiovascular diseases, cataracts & macular degeneratio
 
  • Resveratrol ,the famous red wine antioxidant that helps to prevents blood clots
 
  • Phenols, which are anti-inflammatory, reduce cholesterol & support detoxification
 
 
References:
Am. J. Clin .Nutr., 2015 May; 101(5) 966-82
Diabetes Care, 2014 Nov; 37 (11); 3098-105
Nutrition, 2015 May; 31(5); 78-87
Asia Pac. J. Clin. Nutr., 2008; 17 (S1) 329-332
Nutritiondata.self.com
Mayoclinic.org
 

Gabby's 5 Top Reasons for Eating Spinach Daily

Posted on November 18, 2013 at 1:49 PM Comments comments (23)
 
1.  Spinach is 30% protein, with a complete amino-acid profile.  This means that is contains all of the essential amino acids, and is an excellent protein source.
 
2.  Spinach contains high levels of the amino acid tryptophan, which contributes to good mood and decreasing appetite.
 
3.  Research shows that spinach contributes to cancer prevention and slows down cancer progression.  This is particularly true for breast & prostate cancers.
 
4.  Spinach is anti-inflammatory, and will help to ward off any –itis condition you may have.
 
5.  Spinach is very high in vitamin K, which help in maintaining healthy bones.
 
One great way to enjoy your spinach daily: 

In a blender or a food processor, blend:
  • 1 cup of spinach
  • One “smooth” fruit, such as mango or banana
  • One cup “juicy” fruit such as melon, watermelon, or berries.
Drink immediately.
 
This drink is a great afternoon boost!
 

Gabby's Five top foods for heart disease prevention

Posted on October 14, 2013 at 1:18 PM Comments comments (15)
gabby cogan thornhill
  • Buckwheat
  • Avocado
  • Flax
  • Black beans
  • Pistachios
 
(Heart lovin’ recipe below)
 
  • Why do you need to eat Gabby’s Five best foods for heart disease prevention?
 Because heart disease is the leading cause of death world wide, across all countries & income levels (according to the World Health Organization).
 
  • What is heart disease?
Heart disease, also called cardiovascular disease (CVD), is a term that includes:
-         Narrowing and/or hardening of blood vessels. 
-         Stroke
-         Irregular heart beat
-         Infections
-         Heart abnormalities you were born with
 
  • Let’s talk a bit more about your precious blood vessels:
They are responsible for transferring blood throughout your body.  Your blood contains oxygen & important nutrients such as vitamins, as well as hormones that will keep you sexually active.
When there is damage to the cells lining your arteries, your body will deposit materials to cover up the damage.  One of those materials (but definitely not the only one) is cholesterol.  This deposit for the cover-up of a damaged artery is called plaque.  Plaque will cause your arteries to narrow down, to the point where the blood flow is hindered.  When the blood flow is hindered, heart attack & stroke may result.    
 
  • What can you do to prevent heart disease?
Great question!  That’s what I’m here for!
The holistic point of view focuses mainly on prevention at the initial level of disease:  Preventing damage to the blood vessels.
The best solution for damage prevention is antioxidants.  Antioxidants are the compounds that give fruit and vegetables their vibrant colours.  Different antioxidants give off different colours, so your number one task in preventing heart disease is to eat fruits and vegetables of different colours daily.
 
There are also some specific foods that research proved to be beneficial in maintaining good cardiovascular profile:
 
Gabby’s Five for preventing heart disease:
  • Buckwheat
  • Avocado
  • Flax
  • Black beans
  • Pistachios
 
Recipe:
Heart Lovin’ Breakfast
Ingredients:
  • ¼ cup kasha (toasted buckwheat)
  • 1 cup water
  • ¼ tsp. cinnamon
  • ¼ tsp. pure vanilla extract
  • 1 tbsp. pure maple syrup
  • 2 tsp. ground flax seeds
  • 2 tbsp. raw pistachio kernels, chopped
 
Directions:
 
  1. In a small pot, place water, cinnamon, vanilla & maple syrup.  Bring to a boil.
  2. Rinse kasha through a sieve (this step will create a porridge texture out of the buckwheat).  Add to the pot with the boiling water.
  3. Reduce heat immediately, then simmer on low heat for about 15 min., until all the kasha is soft.
  4. Transfer to e serving bowl, add ground flax & chopped pistachios.  Mix thouroughly & enjoy to your heart’s content!
 
Yield:  1 serving.
 
 
 

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