Health – Page 4 – Irene Pastore Fitness.com

Nutritious Sweet Potato Crust Quiche Recipe

March 11, 2025

Sweet Potato Crust Quiche

Created for the North Carolina Sweet Potato Commission by Healthy Liv. This sweet potato crust quiche uses a base of thinly sliced roasted sweet potatoes for the crust, and its filling is loaded with sautéed veggies and cheese! It’s a delicious, healthy, and protein-filled dish to make for a special breakfast or holiday brunch!

CRUST INGREDIENTS

20 Oz. sweet potato roughly 1 very large or 2 medium
2 Tsp. cooking oil I use avocado or grape seed oil to withstand high heat
1/2 Tsp. each black pepper salt, and garlic powder

EGG FILLING INGREDIENTS

1 Tsp. cooking oil
1 Small onion chopped
1/2 Cup chopped bell pepper I used frozen!
3 Oz. fresh spinach
6 Eggs
1/4 Tsp. each black pepper and salt
2 Tbsp. milk or cream
1/2 Cup cheddar cheese divided

CRUST INSTRUCTIONS

Preheat oven to 375 degrees. Wash sweet potatoes, peel, and then dry with a clean towel if they’re still wet. Carefully slice into thin rounds with a sharp knife or use a mandolin, if you have one.
Spray a 9-inch pie dish with cooking spray and layer sweet potato rounds in the bottom, overlapping heavily. Cut the remaining sweet potato rounds in half and use to line the sides of the pie dish. Drizzle 2 tsp. cooking oil over the top of potatoes and sprinkle with black pepper, salt, and garlic powder. Bake for 20 minutes until sweet potatoes are soft and beginning to crisp.

FILLING INSTRUCTIONS

While sweet potatoes are in the oven, sauté onion and bell pepper in 1 tsp. cooking oil. (If using frozen bell peppers, add near the end of the cooking time.) Once onion is soft, add spinach and stir until it wilts. Let cooked veggies cool.
Whisk 6 eggs in a medium bowl and add milk or cream with salt and pepper. Stir in 1/4 cup cheese and cooked veggies.
Once sweet potatoes have softened and are beginning to crisp, remove from oven and pour egg mixture over top. Sprinkle 1/4 cup cheese on top and return to oven for 28-30 minutes, until eggs are set. Let cool for two or three minutes and then serve.

NOTES

To prep in advance: sauté veggies for filling and cook sweet potatoes in pie dish the day before. The next day, beat eggs, add veggies, and pour into pie dish, then cook according to the directions.

Recipe Source – North Carolina Sweet Potato Commission

The Connection Between Dental Health and Overall Wellness

February 11, 2025

“Physicians rarely ask about the health of your mouth, yet the same blood that goes through any dental infection like gum disease, picks up bacteria and transfers them throughout the entire body, from the heart to the brain. It’s time to connect the dots between the mouth and the rest of the body and include the mouth when evaluating a persons illness. Many times the source of the disease is literally right under your nose!” Charles Reinertsen, DDS

How to Practice Alternate Nostril Breathing for Relaxation

January 31, 2025

What Is Alternate Nostril Breathing?

Alternate nostril breathing, known in Sanskrit as Nadi Shodhana, is an ancient Yoga breathing technique used for calming the body and mind. Alternate nostril breathing can be practiced anytime, and is especially useful prior to meditation.

How To Do Alternate Nostril Breathing

During alternate nostril breathing one nostril is closed. The thumb and index fingers are used to perform this breathing technique. One round consists of one inhalation and one exhalation. Practice a few rounds until you feel comfortable with the technique before adding more rounds.

Sit in a comfortable chair in a quiet environment.
Keep your back and neck straight.
Place your right thumb over your right nostril. Press gently to close the nostril.
Inhale through your left nostril.
Place your index finger over the left nostril while releasing the thumb from the right nostril.
Exhale the air from the right nostril.
Repeat the sequence.
Practice slowly. Add more rounds when comfortable.

The Health Benefits of Alternate Nostril Breathing

Reduces stress.
Creates a feeling of calm.
Provides deeper meditation.

Boost Your Thermoregulation by Building Muscle After 65

January 20, 2025

Muscle Mass Makes A Difference In Body Temperature Regulation

Core body temperature decreases with age due to the body’s weakening ability to regulate body temperature. This process is known as thermoregulation.

One way to reduce body temperature changes as you age, is to build muscle. The more physically fit you are, the greater your ability to adjust to changes in ambient temperature.

Aging is a factor in your ability to adjust to variations in ambient temperature. Younger people adapt more efficiently than elders (persons 65 and over).

How To Build Muscle Mass After 65

Muscle mass refers to the amount of muscle tissue in your body. Far too many adults over 65 lack sufficient muscle mass. Falling, loss of independence, balance issues, and frailty and some of the outcomes of low muscle mass.

Resistance training will help you build muscle. Typical equipment is elastic bands or tubing, dumbbells, machine weights, sandbags, or the weight of your own body.

Healthy Snacks Rich in Calcium

December 6, 2024

Calcium is an essential mineral for healthy bones and teeth. Insufficient dietary calcium can lead to the development of osteopenia and osteoporosis.

Osteopenia is low bone mass vs osteoporosis, a disease that makes bones weak and prone to fractures. Osteopenia can lead to osteoporosis.

Your body doesn’t produce calcium. In order to support bone health, you must consume dietary sources to get sufficient calcium.

The best dietary sources of calcium are dairy, soft-boned fish, and green leafy vegetables. Certain fruits also contain calcium. Some of them are oranges, dried figs, apricots, bananas, papayas, and strawberries.