Dr. Marie Savard – 5 easy ways to improve your health.
- Vitamin D: Benefits your bones, brain and heart. Vitamin D is not supplied in most foods, some foods are fortified with Vitamin D, but you should take a high-potency supplement. Dose 400-1000 IU daily is recommended for adults under 50 and 800 – 2000 IU for adults over 50.
- Cod Liver Oil: Our grandmother used to give us cod liver oil and in the northern states, like Minnesota, mothers still give it to their children. It’s full of Vitamin D, as well as Omega-3 fatty acid and vitamin A for skin, eyes and bones. Omega-3 an essential fatty acid has been shown to lower the risk of heart disease, protect your cells and improve brain function.
- Fiber: People in the so-called Western world don’t get enough fiber in their diets. Fiber is important for colon health, but it also helps lower insulin levels, blood pressure, cholesterol and inflammation. PGX or Metamucil wafers taken before a meal make you feel full and helps delay the sugar absorption into the blood stream.
- Calcium: We need 1,200 mg or more of calcium a day. Calcium is needed to absorb vitamin D, and it helps build bone and healthy blood vessels. You can get calcium in a pill or in a sweet-tasting chewable supplement you can find at your drug store.
- Waist size predicts future health, lose two inches off your waist andimprove your health. Walking will help, even if you’re not burning calories. It is easy to do, costs little except in your time and has benefits to numerous to mention.
Marie Savard’s Healthy Waist-Busting Granola Recipe
Step 1: Mix following dry ingredients in any amounts in a large roasting pan or two cookie sheets. You can experiment with proportions but oats should take up most of the mix.
Raw unsalted pumpkin, sunflower or sesame seeds
Slivered or whole almonds, pecans or walnuts
Step 2: Mix together in a two-cup glass Pyrex bowl and heat in microwave at 50 percent power until hot and able to stir, about 3 minutes: ½ cup of canola oil
½ cup of natural unsalted peanut butter
¼ cup of honey and 1-2 tbsp of ground cinnamon
Step 3: Pour above liquid into roasting pan with dry ingredients and mix well.
Step 4: Bake at 325 degrees for about 20-30 minutes until lightly toasted.
Step 5: After mixture cools, add dried cranberries, raisins or any small or cut-up dried fruit such as cherries or figs.
Cool for a long time before storing indefinitely in freezer.
For breakfast, add ¼ to ½ cup of granola to a large dollop of plain yogurt with ½ cup of fresh fruit and a drizzle of honey and a ¼ – ½ cup or so of granola