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Tips on Staying Safe in the Summer Heat

Hello friends, I hope you all had a wonderful weekend.  Mine started out great as I presented a Basic Blogging Workshop at the Elsmere Library.  It was a very interactive class and fortunately the library was air conditioned so it was very cool and comfy indoors. 

However, by the time the workshop ended the temps outside had risen to cause a statewide excessive heat warning.

Delaware Blogger teaching basic blogging

 

If you are in an area affected with this excessive heat, here are a few tips from the Office of Emergency Management to help you keep cool and safe during a summer scorcher.

 

Basic Tips

114995279 Staying Safe In The Summer Heat

(Photo by Spencer Platt/Getty Images)

  • Stay indoors in air conditioning as much as possible.
  • If you do go outside, stay in the shade.
  • If your home is not air-conditioned, spend at least two hours daily at an air-conditioned mall, library or other public place.
  • Wear sunscreen outside along with loose-fitting, light-colored clothes that cover as much skin as possible.
  • Drink water regularly even if you are not thirsty. Limit alcohol and sugary drinks which speeds dehydration.
  • Never leave children or pets alone in the car.
  • Avoid exertion during the hottest part of the day.
  • Take a cool shower or bath.
  • Make sure to leave plenty of water for your pets.
  • Be a good neighbor, check on elderly and people with disabilities in your community who may need assistance keeping cool.
  • Additionally, residents should contact their local and/or county offices of emergency management regarding any open air-conditioned senior centers or cooling stations.
  • Encourage them to use their AC or help them get to a cool place.
  • Make sure they are drinking enough water.
  • During heat emergencies, NYC Cooling Centers are open.
  • For locations and hours, call 311 or visit www.nyc.gov/oem
Heat Stroke

summer safety heat stroke Staying Safe In The Summer Heat

(Credit: Thinkstock)

What Is It and How Do I Get It? Heat Stroke results from having an abnormally elevated body temperature. Whenever our body works out, it naturally generates heat, which usually escapes through the skin or through the evaporation of sweat. However, when you work out in extreme heat or humidity (or when you work out at a high intensity outside and do not hydrate yourself), the heat your body produces may not be able to dissipate well enough and your body temperature rises, sometimes up to 106°F or higher.

Infants, the elderly, athletes and those who work outside and physically exert themselves under the sun for a living are those at highest risk for heat strokes.

How Do I Know It’s Heat Stroke? Heat stroke symptoms can sometimes mimic those of a heart attack or other conditions. Often, an individual will experience signs of heat exhaustion before the condition escalates to heat stroke. Heat exhaustion symptoms include nausea, fatigue, headache, muscle cramps, dizziness, weakness and vomiting.

Heat stroke symptoms include a high body temperature, the absence of sweating, red or flushed dry skin, rapid pulse, difficulty breathing, hallucinations, disorientation, agitation, seizure and/or coma.

Prevention: Avoid working out in high-temperature or humidity environments. If you cannot avoid physical exertion in these environments, be sure to frequently hydrate yourself to help keep your body temperature down and take breaks as often as possible. Also, avoid drinking caffeine, alcohol or tea, as this may lead to dehydration.

Treatment: Heat stroke is a medical emergency that can lead to brain or organ damage and even death. If you or someone around you is exhibiting symptoms of a heat stroke, immediately call 911.

• While you’re waiting for emergency medical services, get the victim to a shady area, remove clothing, apply cool or warm water to the skin, fan the victim to promote sweating, and place ice packs under the armpits and groin.
• Further treatment must be administered by a trained medical professional.

Sunburn

Anyone who’s spent a long day out in the summer sun is more than likely familiar with sunburn.

How Do I Get It? Sunburn is literally a burn to the skin caused by the sun’s ultraviolet rays and anyone can get it from being out in the sun.

summersafety sunburn Staying Safe In The Summer Heat

(Credit: Thinkstock)

How Do I Know It’s Sunburn? Sunburn is recognized by red or reddish skin in areas that have recently been exposed to the sun. The skin is hot to the touch and often painful. Other symptoms include peeling skin or blisters where the burn was most severe. Individuals with fair or light-colored skin are at a greater risk of sunburn injury.

Prevention: If you’re going to be out in the sun, the best way to protect yourself is to apply sunscreen 15-30 minutes before heading outside.

For the most complete protection, apply a sunscreen with an SPF of 15 or higher that has both UVA and UVB protection to shield your skin from both the sun’s burning rays (UVB rays) and it’s aging rays (UVA rays) that are connected to melanoma skin cancers. If you plan to be active or go in the pool, make sure you use a sweatproof/waterproof sunscreen.

For best application, use about a tablespoon of sunscreen to cover your entire face and ears, and use about a shot glass full to cover each of the other exposed parts of your body. Reapply every three hours.

Treatment:

• Over-the-counter medications such as ibuprofen and aspirin are helpful in reducing pain, especially when taken early on.
• Aloe vera gel helps to cool and calm the skin as well as reduce pain and promote healing. The gel forms a protective layer on the skin that seals in valuable moisture, preventing dehydration and promoting faster healing.
• For mild sunburn, cool compresses with equal parts milk and water calm the skin. Apply to the sunburned area for 15-20 minutes at a time.
• Avoid scrubbing or shaving the skin.
• Of course, stay out of the sun while you’re sunburned.

For severe burns, see your doctor.

How are you and the family keeping cool this summer?

ABlake Enterprises Postcard without words

 


Empowering Our Sisters : Our Journey to Wellness

Saturday I attended the 3rd Annual Health, Wellness and Empowerment Summit presented by the Wilmington Alumnae Chapter of Delta Sigma Theta Sorority, Inc.

The Empowering Our Sisters: Our Journey to Wellness event was held at the John H. Ammon Medical Education Center at the Christiana Hospital. 

I was invited to attend and to provide social media coverage by my “Sistah in Greekdom” Porsha Hargrove of Porsha Hargrove Consulting. 

Delta and Sigma Sisters

Delta Sigma Theta and Sigma Gamma Rho

 

Arriving early Saturday morning, I followed the directional signs to the designated parking area, which was quite far from the actual venue.  However, there was a shuttle bus waiting to transport us to the front door of the Education Center.

 

Delta Wellness Summit

 

The lobby quickly began filling up with over 100 women of all ages and races.  The registration tables were set up front and each attendee was greeted graciously and presented with a name badge and a reusable bag. 

Inside the bag there were a few chatskis as well as a program folder which contained the full Summit Schedule, a Health Guide, Health Score Card, and Emergency Prepare a Kit, lined paper for notes and an Evaluation Form.

Registration Desk Deltas

Also in the lobby were Exhibitor tables with health and wellness information including FREE Health Screenings and an opportunity to get additional raffle tickets for the various prize drawings throughout the day.

Exhibitors at Summit health screeners Delta Wellness Summit

Long tables held Continental Breakfast goodies such as bagels, Belvita Biscuits and fruit, as well as WaWa Coffee which I made my way over to because you know me, my favorite flavor of WaWa coffee is Hazelnut.

lovely Deltas Continental breakfast

breakfast foods

The program began with a Welcome and Acknowledgements from Karen Bostick, Chapter President and Linda Thomas, President, followed by an Invocation by the Reverend Natalie Alford from Trinity AME Church in Middletown, DE. 

Delta Sigma Theta member Delta Sigma Theta member

Sarah Harrison, Health Summit Chair presented the purpose, objectives and an introduction of the moderator then the young ladies ages 11-17 relocated to another room outside of the auditorium. 

Delta Sigma Theta member

Their Empowerment Workshop Sessions was being presented by One Village Alliance, “Girls Can Do Anything”, and for those of us older than 18, we stayed in the main auditorium.

Delta Wellness Summit

Delta Wellness Summit

There were many wonderful speakers who spoke on various important health issues including the Top Cancers in Delaware and the Interconnectivity of Spiritual, Emotional/Mental and Physical Health and Wellness. 

Delta Health Summit

Microphones were set up on the floor giving attendees an opportunity to ask questions or respond to questions posed by the moderators. 

Delta Wellness Summit Delta's Wellness Summit presenters at the Wellness Summit

Love Congo, a Triple Negative Breast Cancer Survivor spoke of her journey and her inspirational message touched us all. 

breast cancer survivor testimonial

A mini break gave us an opportunity to visit the exhibitors, network, participate in the FREE health screenings or just grab another cup of coffee, water, juice or run to the restroom.

The “Prize Patrol” was on duty during the breaks and there were some really wonderful giveaways – unfortunately, I didn’t win any of them! Breast Cancer Wellness Summit Wellness Seminar Delta Wellness Summit

 

Lunch was provided by Zoup.com and it was a well prepared and delicious box lunch containing a variety of soups, sandwiches and salads. 

Zoup.com

The Keynote Speaker, Rita Choula, Senior Advisor, AARP spoke on “Empowering the Caregiver” which is a hot button topic in today’s society and Delaware is leading the charge on working with caregivers of cancer patients.

speakers at the summit

The highlight of the day was the Fashion Show, which was moderated by Cheris Lockett and Donametria Stallings, Miss DSU. 

 

The fashion show models were physicians, health care providers, survivors and young sisters all of which did their thing on the Runway, it was beautiful!

 

Fashion Show moderators

Fashion Show models Delta 33

 

I would like to thank the lovely ladies of Delta Sigma Theta Sorority, Inc., Wilmington Chapter for hosting this Health, Wellness and Empowerment Summit and look forward to next year’s event.  

Please use the hashtag #DeltaWellness2016 to see even more pictures posted to my Facebook, Twitter and Instagram accounts.

Delta love

 

Delta Sorors

Delta Summit

A special thank you to my fellow Social Media Diva, Lorena and of course my “Sistah in Greekdom”, Porsha Hargrove for inviting me!

women doing it big in Social Media


8 Healthy Habits You’re Not Doing (But You Need To Be)

8 Healthy Habits You’re Not Doing (But You Need To Be)

By: Darci Maxwell

 

Jim Rohn said “Take care of your body.  It’s the only place you have to live.”  While we all want to take care of our bodies, we tend to get a little lazy here and there, neglecting do many necessary things to keep us healthy.  We all do it – our lives become hectic and we decide that we don’t have time to do the little things, or we simply forget.  Unfortunately, neglecting these little things takes a toll on our overall health.  Make a change today by finding time to create the eight healthy habits below.

Getting Enough Sleep

We are all culprits of not sleeping enough.  Some people see it as a waste of time, others just can’t seem to find the time to do it.  Research, however, has proven that getting enough sleep will help you be more successful throughout the day.  It sharpens your mind, eases stress, decreases the risk of accident and injury, and increases the chance of developing diseases such as heart disease and cancer. 

To help yourself sleep better, don’t drink alcohol or coffee for four hours before bed. Create a bedtime routine that starts one hour before you want to be in asleep to help you wind down.  Turn off all electronics during this time.  Go to bed and wake up at the same time every day, regardless of whether or not you need to.  Exercise more often to help you sleep better at night. 

Flossing Your Teeth

While half of all Americans brush their teeth about once a day, nearly 80% of don’t floss their teeth.  Your toothbrush cannot reach every crack and crevice between your teeth, and if you do not floss, it increases the risk of plaque, gingivitis, and cavities.  If your gums bleed whether you are in a dentist’s chair or just when you floss at home, it is an indicator that you are not properly taking care of your teeth.  You should be brushing and flossing twice per day for optimum dental care. 

8 healthy habits

Drinking Enough Water

How much water do you drink a day?  A cup? Two cups?  It is recommended that you drink ½ oz to 1 oz of water for every pound that you weigh, every day.  So if you weigh 145 lbs, you should drink about 70-145 ounces of water a day. Of course, that range depends on your circumstances.  You need to drink more water if you are exercising or if you are out in the sun than if you are sitting at your desk.  

Fortunately, all of this liquid does not have to come from just drinking water.  You can drink juice, eat soup, or eat a popsicle, just make sure that you avoid alcohol and soda as those can dehydrate you more.  Remember that if you only drink water when you feel thirsty, you are already dehydrated.  Sip water throughout the day for a healthier life.

drink plenty of water

Washing Your Face

We all know the importance of washing your face, but few people actually do it every night.  During the day, your face collects dirt, dust, bacteria, and more.  Washing your face every night with lukewarm water will remove any buildup that you have accumulated throughout the day. 

Massage a gentle cleanser into your face for thirty seconds to a minute to properly clean the face.  Rinse with water and pat dry.  Rubbing dry can damage your skin and create wrinkles.

Cleaning Under Your Nails

Finger and toe nails are one of the germiest places on our bodies, but we rarely take care of them the way we should.  The black gunk under your fingernails is dirt, lint, keratin debris from your nail, as well as skin cells.  If it is every green, that means that you have bacteria living under your nails.  You need to be extra vigilant in taking care of your nails if you have artificial nails as there are tiny spaces perfect for bacteria growth. 

Put soap in the palm of your hand and scrub your nails clean in a circular motion, using your palm.  If the buildup is particularly bad, you can sweep under them with an orange stick.  Be gentle when cleaning under your nails because you can separate your nail from the nail bed if you are too rough. 

Leaving Your Face Alone

Resting your hands on your face at work, picking your face, or just touching your face is terrible for your skin.  There is a lot of oil and bacteria on your hands, so leave your face alone.  Picking your face will actually make you break out more, break down your collagen, cause scarring, spread bacteria, and make it more difficult for your skin to heal.  Touching your face, like picking your face, also spreads bacteria. Find something else for your non-dominant hand to do while you’re scrolling through your social media feed, like playing with a spinning ring or twiddling a pencil. 

Exercising

It is recommended that you exercise 30 minutes a day 6 days a week.  However, very few people actually find the time to do so.  Exercising decreases the risk of many diseases, and helps you stay young and healthy.   To help you exercise more often, keep an extra change of workout clothes in your car, buy clothes that you like, follow a fitness guru on social media, and set daily reminders on your phone. 

exercise outdoors

Spending Time Outdoors

Being trapped at a desk during your 9-5 job can make it difficult to see the sunshine, let alone spend time in nature.  Spending time outside can help boost your focus, creativity, improve your mood and self-esteem, increase your Vitamin D levels, as well as heal your body and soul.  The earth has a negative charge, and “plugging in” to the earth (by walking barefoot in the grass or sand) can help rejuvenate your body. 

Take an afternoon walk, eat outside, exercise outside instead of in a gym, or just go sit on your porch for a few minutes.  Even spending five minutes a day outside can change your life.

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Weight Loss and Menopause

WOW – I can’t believe that I am still struggling with weight loss and menopause!

(REPOST FROM 2013) 

The Freshman 15 is nothing compared to the Menopause 20! In college I could skip a meal and lose 5 pounds, now if I look at a piece of bread I gain 5 pounds.

The Personal Summers were handled with portable fans and cotton clothing;

The absence of menses was happily welcomed and handled;

The dryness was handled with personal lubricants like K-Y® YOURS+MINE , Poise and a patient hubby;

The mood swings were handled with red wine Moscato and an understanding family

The weight gain is NOT BEING HANDLED WELL

woman-on-scales

 

A woman’s body is constantly going through changes, some of them good, others not so much. I’m in the 4th 5th year of menopause and was handling it well until the extra pounds began to increase my body mass index (BMI). Initially I blamed it on the stress of caring for my grandmother before her death in 2009; then I blamed it on kicking a 30-year smoking habit; then on the snow storm of 2010, and the chips I ate while watching the flakes fall. Next it was the long commute, 3 hours a day back and forth to work. I would walk in the afternoons and on the elliptical in the evenings but it wasn’t enough to burn the necessary calories or speed up my metabolism. Zumba is fun but I haven’t lost a single pound, I did however, twist my knee and realize that I’ve lost all of my rhythm!

I used Sensa, lost 10 lbs, put it back on, joined NutriSystem, lost 20 lbs, put it back on, cleansed with lemonade laced with cayenne pepper, went carb and sugar free – I hate the bathroom scale! I’ve gone to the doctor, had my thyroid checked, drink shots of ACV with water after each meal but the pounds refuse to leave.

I’ve tried eDiets, me diets, ABC diets with no success. To say it’s frustrating would be an understatement and I’m getting desperate to lose the “Menopause 20”, and refuse to give up the challenge!

menopause and weight gain

Medical reports state that weight gain during menopause is not uncommon or even my fault, that it’s hormonal and I need to increase the intensity of exercise, (where is Richard Simmons when you need him), and decrease the intake of certain foods and beverages. So no more Sriracha flavored chips and beer, Triscuits and Cabot cheese or Mexican and Chinese takeout, a sacrifice that I am willing to make.

Tomorrow I fill the grocery cart with lots of fresh fruits, veggies and fish in an attempt to rid myself of the Menopause 20 – wish me luck!

Disclosure: This post contains Affiliate Links which may earn me enough for a candy bar piece of fruit if you make a purchase.

Is weight loss a challenge for you, if so, what is your strategy?


Super Foods for Seniors | Heart Smarts

Hello Friends and Happy Monday

High Blood Pressure (HBP) or Hypertension affects around 50 million people in the US.  It can cause heart disease, heart failure, strokes and kidney disease.  HBP can be controlled with weight loss and eating right, however, sometimes medicines are also prescribed.

If you want to pass on the pills, and keep your blood pressure in check, go heavy on the fruits, veggies, whole grains and fiber.  Go light on the salt, red meat, saturated fat and cholesterol.

Super Foods Heart Smarts

Adding these foods to your diet can keep your blood pressure in check.

  • Barley – try eating it plain or added to soups and casseroles. Barley flour has more than 3x the fiber of wheat flour

  • Celery – reduces cholesterol and relaxes muscles that line blood vessels to ease blood pressure.  Contains more sodium than most veggies so don’t go overboard

  • Broccoli – contains calcium, potassium, magnesium and vitamin C all important fighters against high blood pressure

  • Dried Apricots – great snack filled will iron, potassium, magnesium, beta carotene and cooper which help to control blood pressure and prevent heart disease

celery

  • Whole Beets – contains more potassium than bananas which is important for your blood pressure especially if you take diuretics to keep it low

  • Spinach – guards against so many health conditions including heart disease, lowers cholesterol, fights cancer and much more

  • Garlic and Onions – flavoring that helps when cutting back on salt consumption but they do more than just add flavor.  Onion and garlic keeps blood platelets from clumping together and making the blood sticky

  • Guava Juice  This tropical fruit is packed with potassium and more than twice the vitamin C of an orange

  • Sunflower Seeds – loaded with vitamin E, a powerful antioxidant that stops LDL, the bad cholesterol, stopping it before it can clog arteries

  • Banana – fabulous fruit for a healthy heart banana

  • Peanut Butter – contains monounsaturated fat which is better for you than cream cheese, butter or fatty lunch meat, it also fills you up making it less likely that you’ll overeat.

  • Oatmeal – whole grain and dietary fiber lowers your blood pressure and risk for heart disease

  • Fish – lowers blood pressure not only the sport of fishing, which is relaxing, but also Omega-3 fatty oil helps to relax blood vessels to make the blood less sticky so it flows easier

  • Flaxseed – are loaded with soluble fiber, bake with flax flour or stir flaxseeds into the mix when making cookies, breads, or muffins flaxseed muffin

  • Tofu – soy protein helps to bring down blood pressure and can easily be added to your diet

  • Potatoes – contain kukoamines which is a chemical that lowers blood pressure.  Eat boiled, baked or mashed and stay away from fried as in french fries.

  • Chili Peppers – cayenne and other chilis can slow blood clotting and even dissolve existing clots.  Capsaicin can help lower blood pressure and cholesterol.

Changing your diet and eating habits can be hard, but stay Heart Smart and do everything in moderation!

Stay Blessed – No Stress in 2014!

DDD Signature with butterflies and frame


Super Foods for Seniors | Cholesterol Blasters

Hello Friends and welcome back from the weekend!

 

Did you get outside and enjoy the beautiful weather on the first Spring weekend of the year?  How about the grill, did you clear away the spider webs and fire it up?  If so, were there any not-so-good-for-you foods on there.  Knowing you probably not, besides not all grilled foods are bad for you just as not all cholesterol is bad for you.

There are two types of cholesterol, LDL and HDL.  LDL or low-density lipoprotein is bad because it can build up on the walls of your arteries and clog them.  However, HDL or high-density lipoprotein travels away from your arteries to your liver and is flushed out of your body.

Super Foods Cholesterol Blasters

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 Keeping your LDL low and your HDL levels high gives you a much better chance of avoiding heart disease and incorporating some of these foods into your diet can help.

  • Almonds – loaded with monounsaturated fat which lowers your cholesterol
  • Chestnuts – roasted and they too have very little fat and helps to keep your arteries clear
  • Artichokes – boosts bile production which breaks down cholesterol from the fat you eat
  • Apples – full of pectin, which is a natural ingredient that can lower cholesterol up to 30% if eaten daily

apples

  • Whole grains – barley and other soluble fibrous foods slows down digestion giving your body more time to whisk away cholesterol
  • Black Beans – instead of eating fatty meats, have a meatless dinner and reduce your cholesterol levels, try navy and kidney beans as well
  • Peaches – prevents gallstones which are solid masses of cholesterol 
  • Flaxseed – these seeds from the flax plants have tons of soluble fiber, the miracle fiber that helps protect against high cholesterol.
  • Wheat Germ – sprinkle onto your cereal or yogurt to lower total cholesterol 
  • Ginger – this spice contains phytochemicals an antioxidant that fights atherosclerosis which is hardening of the arteries

 

 

red mill flaxseeds

  • Garlic – cuts down on fat buildup in your ateries by lowering LDL cholesterol
  • Grape Juice – drinking 2 glasses a day is a natural way to rejuvenate your veins and arteries
  • Mushrooms – this fungus contain a good source of chromium, a mineral that acts as an antioxidant.
  • Honey – good source of dietary antioxidants that are good in lowering LDL cholesterol
  • CHOCOLATE – contains a generous helping of polyphenols that are antioxidants.  Polyphenols which are also found in RED WINE can help your heart by keeping LDL cholesterol from becoming oxidized, which can hurt your arteries.
  • Tomato Saucelycopene in tomatoes keeps your arteries flowing free by breaking down cholesterol.

chocolate and red wine

 

  • Oatmeal – oatmeal does more than stick to your ribs, it’s also a sticky soluble fiber that helps to slow the movement of food through your intestines.  This gives HDL particles more time to pick up cholesterol to take to your liver for disposal. 
  • Fish – fatty fish like tuna, mackerel and salmon are rich in omega-3 fatty acids that can protect your arteries from damage. 
  • Yogurt – fermented milk in yogurt clears arteries and keeps your heart healthy.
Friday Night Dinner at the house

Heart healthy salmon and black beans

I try to cook and eat healthy, so on Friday night we had baked salmon with mango salsa and black beans for dinner.  Our youngest doesn’t like fatty fish so he ate the baked clams.  The heart works non-stop to pump blood throughout our bodies which is why we need to keep it healthy.

Food alone won’t prevent heart disease, so besides eating right, you need to exercise, quit smoking, limit alcohol consumption, keep your weight in check and most importantly RELAX!

Stay Blessed – No Stress in 2014!

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Super Foods for Seniors | Bone Builders

Hello Friends and Happy Monday

 

Did you know that bad bones bother more than 64 million Americans, are you one of them?  Bone is a living growing tissue and all during our lives new bone replaces old bone but when you are young, it builds faster.  At around the age of 30, bone loss slowly begins to outpace bone formation and growth.  Women like me, in our first few years after menopause are hit hardest by this condition, but it also affects men.

I know calcium does a body good, but there are other foods that contain the nutrients that will keep the bones strong throughout our lives.

Super Foods Bone Builders

It’s takes more than just calcium in milk to keep our bones strong, adding a few of these foods to our diets can also help the cells form new bones.

  • Tomatoes – contains lycopene that helps fight osteoporosis

  • Powdered Milk – add nonfat dry milk to your diet by adding to casseroles and desserts

  • Broccoli – this non-dairy food is full of calcium

  • Cauliflower – this cousin to broccoli is a collagen-building Super Food

broccoli and cauliflower

  • Vitamin D Fortified Milk – contains both the vitamins and nutrients needed to keep your bones strong

  • Apricots – bones need potassium and magnesium to work with the calcium and this fruit contains both

  • Bananas – contains a healthy dose of magnesium which adds in the absorption of calcium

  • pineapple Pineapple – contains Vitamin C which makes collagen which is the fiber that holds bones, teeth and cartilage together

  • Baked Beans – the zinc aids postmenopausal women loss less bone mass

  • Barley – contains traces of minerals like copper which helps form collagen

  • Grits – after menopause, the daily allowance of iron drops from 18 mg per day to 8 mg, but iron levels should remain high and grits is an iron-rich food, 1 pack contains the RDA 8 mg. grits

 

 

  • Peanut Butter – contains Boron which helps estrogen stop osteoclasts from breaking down your bones

  • Tea – the fluoride in tea is just as good for your bones as it is for your teeth

  • Onions – helps to ward off osteoporosis and other bone-thinning diseases

  • Tofu – estrogen helps the body absorb calcium, menopause stops the estrogen supply, tofu and other soy products can make up for that, just don’t overdo it.

  • Cottage Cheese  – great source of Vitamin B12, a cup of cottage cheese contains half your daily requirement of Vitamin B12

  • Carrots – chock full of Vitamin A which keeps the bones, eyes, and skin in good shape. carrots with tofu

  • Herring – this tiny cold water fish is rich in Omega-3 fatty acids which is associated with higher bone density.

  • Prunes – these dried plums are an antioxidant that may slow down osteoporosis after menopause

Dairy foods contain calcium which is good for the bones but for some it may not be so good for their stomachs.   If you are lactose intolerant try a few of these non-dairy foods which are also high in calcium

 

Non-dairy foods with calcium
Food Amount Calcium (Mg)
Total Raisin Bran 1 cup 1000
Collard Greens 1 cup 357
Sardines/can with bone 3 oz 325
Blackeye peas, fresh 1 cup 211
Pork n Beans, canned 1 cup 149
Okra, fresh 1 cup 123
Almonds, raw 1 oz 70
Broccoli, cooked 1 cup 62
Oranges, raw 1 orange 52

 

 Stay Blessed – No Stress in 2014!

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Super Foods For Seniors | Joint Soothers

Hello Friends and Happy Monday

I trust you all had a wonderful weekend with an opportunity to get out and enjoy the warmer winter temps.  If you did any yard work or other activities that your body wasn’t ready for, you may need to eat a few of these Super Foods to soothe those aching joints.

Super Foods Joint Soothers

 After the age of 50, four out of five adults are affected by some sort of osteoarthritis (OA) due to the wear and tear on the soft tissues in the joints.  Doctors don’t have many medical cures for arthritis, but they can prescribe anti-inflammatory drugs, painkillers as well as exercise and weight loss.  However, good nutrition is essential and probably your best bet to soothe the soreness of swollen joints.

 Super Foods for Joint Soothers

  • Apricots – colorful fruits provide antioxidants and are potassium rich

  • Dates – Sweet treat also rich in potassium

  • Strawberries – Vitamin C to make collagen, key building block for cartilage in joints

  • Papaya Beta Cryptoxanthin, powerful antioxidant that can save your knees

apricots and dates

 

  • Almonds – try dry-roasted or plain almonds

  • Apples – “eat an apple a day” still holds true

  • Olive Oil – healthy monounsaturated fat contains oleocanthal that works the same as ibuprofen olive oil

  • Cherries – folk remedy for gout is now scientifically proven they have pain-prevention powers

  • Water – helps to dilute and flush uric acid from the body, lubricates and cushions the joints

  • Coffee – Same as water in flushing uric acid from the body, which causes gout

  • Fish – protein and unsaturated fat are critical parts of a diet to rid body of gout

fish

  • Garlic – high in selenium and other antioxidants

  • Tea – skip the bottled version, drink Green, Black or Oolong tea for their pain fighting powers

  • Beef – contains a polyunsaturated fatty acid called conjugated linoleic – “fat that fights fat” and cuts down on pain in the joints

  • Canned Salmon – Rich in Vitamin D which as we get older our bodies loses it’s ability to convert sunlight into Vitamin D. Keep a can in your pantry during those cloudy days and short winter days.

salmon

 

  •  Pomegranate Juice  – the extracts from this fruit can upset the development of osteoarthritis

  • Wheat Germ – Vitamin E with powerful antioxidant that ease joint inflammation

  • Indian Dish like curry – curcumin reduce inflammation, an active ingredient in turmeric

curry

The most common treatment for joint pain are anti-inflammatory drugs, including aspirin and ibuprofen, but you can can also reduce inflammation through your diet.

So save yourself a little money paying high prices for drugs and instead make meals that are packed with natural joint rebuilding nutrients.  If you can, try eating more fatty fish, fruits and veggies, cook with olive oil and spices like turmeric and ginger to soothe the soreness in those achy joints.

Stay Blessed – No Stress in 2014!

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Super Foods for Seniors | Fitness Fare

Hello Friends and Happy Monday

Yesterday afternoon as I sat writing this post we were anxiously awaiting another major snowstorm, hopefully the last one of the season.  People were out in the grocery stores stocking up on food as if they needed enough to last for the entire week.  

In 17 days it’ll officially be the first day of Spring, we won’t be eating as much and most likely will be looking for ways to shed a few of those snowstorm pounds. We will be outdoors more and adding exercise to the mix so here’s a list of Super Foods that will help us shape up safely.

Super Foods Fitness Fare

Your body thrives when you stay in shape, you feel healthier, live longer and resist diseases better.  Exercise and eating right combined is the best way to take off and keep off unwanted pounds.  Exercise burns calories, protein and carbohydrates, so these foods will provide the proper amount of replacement fuel for your body.

 

  • Whole Grain Bagels – breakfast bread filled with complex carbohydrates

  • Pork and Beans – full day’s supply of iron and zinc

  • Honey – add a spoonful to water before exercising for a boost of energy and after a workout to help muscles regenerate

  • Peanuts – but hold the salt, exercise burns proteins, peanuts puts it back and provides fiber and satisfies hunger

  • Energy Bar/Nutrition Bar/Diet Bar – replaces the energy after a workout

  • Whole Wheat Bagel
  • Lean meat – after you exercise, it replaces protein and helps sore muscles heal and rebuild

  • Banana – Complex carbs and potassium

  • Sunflower Seeds – Full of Vitamin E and good treatment for muscle cramps

  • Milk – Calcium not only build bones, it keep your muscle moving to prevent cramps

  • Water – prevent dehydration which is the most common cause for muscle cramps

  • Almonds – Replaces minerals lose due to dehydration

  • milk and water Pumpkin Seeds – Magnesium helps with cramps and fatigue

  • Pink Grapefruit – Protection against breathing problems – especially for asthma

  • Broccoli – Good source for almost all nutrients you’ll ever need

  • Caffeine – a cup of coffee or a can of cola can prevent asthma attacks if you are prone to them while exercising pumpkin seeds

  • Oranges – Vitamin C eases aches, pains and swelling you get from workouts

  • Mustard – mix a little mustard with water and drink to stop muscle cramps

  • Grape Juice – relieves legs cramps, makes blood vessels more elastic and blood flow better

coffee

 

 

 

It doesn’t matter what exercise you chose to do, remember to check with your physician before starting a new regiment – better to be safe than sorry.

exercise safely

Be Blessed – No Stress in 2014!

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Super Foods for Seniors – Chapter 5

Hello Friends and Happy Monday

I hope you all had a wonderful weekend and was able to get outside to enjoy the beautiful warm weather, it was definitely the best Saturday since the new year began.  Spring is right around the corner so it’s time to start thinking about ditching the bulky sweaters for more body revealing clothing which makes Chapter 5 of Super Foods for Seniors ~ Body Slimming Secrets perfectly timed. Super Foods for Seniors - Chapter 5 body slimming secrets

Menopause is making it very difficult for me to lose weight, even though I try to eat the right foods and limit my wine consumption, I know I need to increase calorie burning exercises.  However, in addition to exercise the following foods can help tame the fat and fight the flab.

  •  Tomatoes – tomato based foods to replace fats like gravies/sauces i.e. salsa
  • Barley – this grain has been listed as a Super Food in every chapter, it swells to make you full for longer periods of time

  • Black Beans – High in Fiber – eat more foods with high fiber to lose weight faster

  • Squash – Sweetened it up by sprinkling with cinnamon

  • Lemon Juice – Replace butter with lemon juice on veggies to rev up the flavor lemon juice

  • Spices – Rosemary, garlic, nutmeg, cinnamon, mint, etc. are taste boosters for low-cal dishes

  • Oats – nonfattening foods can improve your mood and stop you from overeating.

  • Brown Rice – healthy fiber to fill you up

  • Water – no explanation needed

  • Turkey – use ground turkey instead of ground beef

    #SwitchToTurkey

    #SwitchToTurkey

  • Green Tea – rejuvenates metabolism which helps burn more calories

  • Chestnuts – perfect lo-cal snack available September through February

  • Olive Oil – use instead of other fats and oils

  • Salmon – high in Omega-3 fatty acids aids in weight loss

  • Apples – a crisp apple to satisfy a craving for sweets

  • Creamy Yogurt – with fruit or as a veggie dip or potato topper

  • Turnip Greens – use in soup yogurt

  • Orange Juice – drink 1/2 hour before you eat

  • Applesauce – unsweetened as a substitute for butter or oil in baking

  • Popcorn – mid-afternoon snack topped with a dash of olive oil

  • Pear – high in fiber snack to make you feel full longer popcorn

  • Cottage Cheese – low fat or no fat to replace ricotta in your Italian recipes

  • Cayenne – spice up your dish with this fat burning spice, hot peppers or small amounts of Tabasco Sauce – which is great on popcorn as well

Smart steps to safe weight loss:

  • Eat only what you can burn

  • Control your portions

  • Eat more plant than animal foods

  • Exercise regularly

  • Keep a food diary

  • Set realistic goals

  • Don’t DIEt – just eat healthy

Most people want to lose a few pounds but eating the right foods alone won’t make it happen, it must be combined with some form of exercise.  Check with your health care professional before starting any new exercise regiments to stay safe and healthy.

ellipical machine

 

 Stay Blessed ~ No Stress in 2014!

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