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Super Foods for Seniors | Tummy Tamers

Hello friends,

 

it’s now September, back to school, the month of my birth and it’s also time to start back with the “Super Foods for Seniors” Feature. When last we met, I listed out the foods that aid in Nausea Relief, so if you overdid it during the Labor Day weekend, you might want to check it out click here

 

Today we will continue with the Tummy Tamers, 16 foods to quiet the stomach rumbles, provide relief from gas, bloating and indigestion.

 

TUMMY TAMERS AVI

Artichokes

artichokes helps your liver form bile which is a juice necessary for good digestion.  They are also great as appetizers.

 

 

 

 

 

Bananas

bananas

Bananas calms chronic coughing which when combined with a burning sensation in your throat after eating signals heartburn.

 

 

 

 

 

Brown Rice

Whole grain foods such as brown rice help soak up excess acid and also reduces the risk of ulcers brown-rice

 

 

 

 

 

 

Bitter Greens

bitter greens Make your salads with bitter greens, like watercress, endive and dandelion.  These herbs stimulate digestive juices which is great for older adults that don’t produce enough stomach acid.

 

 

 

 

Ginger

ginger

Ginger is also a “bitter” the increases the flow of saliva and gastric juices, speeding up digestion and stimulating appetite.

 

 

 

 

Peppermint

peppermint tea Peppermint tea soothes bloating, gas and indigestion after meals.  The herb stimulates the flow of bile, helping to break down fats and encourages you to burp.  

 

 

 

Cinnamon

cinammnon stick

Contains essential oils that help break down fat and triggers movement in your digestive tract.

 

 

Yogurt

yogurt

 

 

Calcium does a body good and those who are lactose-intolerant can often digest yogurt easier than other dairy foods.

 

Caraway

caraway

 

Caraway seeds can help cut down on gas caused by cabbage. Next time you make your favorite cabbage dish, sprinkle in a few seeds. They can also be steeped in hot water for 10-15 minutes for a soothing tea.

 

 Fennel

fennel

 

Fennel seeds contain a compound which relieves muscle spasms in the stomach and intestines. When you need relief from gas, heartburn, indigestion or a stomachache try chewing a few seeds or steep them in a cup of boiled water for 10-15 minutes.

 

 

Gum

sugar free gum

 

Some times heartburn can be treated with a stick of gum.  Gum stimulates the flow of saliva which contains natural antacids.  The extra spit neutralizes acid in the esophagus an washes it back into the stomach.

 

Water

water

 

 

 

Douse the burn of stomach acid with a glass of water.  It will wash the acid out of your esophagus and down into your stomach.  It also dilutes the acid in your stomach to prevent heartburn.

Pears

pears

 

 

Eating a high fiber Asian pear can help beat heartburn, speed up digestion and fend off constipation.

 

Cauliflower

cauliflower

 

Low fat veggies like cauliflower, spinach and asparagus should be substituted for fried foods which causes your stomach to empty slower.

 

 

 

 

Celery

celery

 

Replace the crunchiness of chips with vegetable tray of celery for a 6 calorie snack that also helps to control heartburn.

 

 

Peppers

peppers

 

Fight fire with fire – chili peppers contain capsaicin which increases the blood flow to the stomach, encourages digestive enzymes and kills the bacteria that causes gas.

 

 

KNOW YOUR LIMITS – EVERYTHING IN MODERATION!  

STAY BLESSED ~ NO STRESS IN 2014!

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Super Foods for Seniors | Cancer Fighters

Hello Friends and Happy Monday

I trust you all have a wonderful weekend and a blessed Easter/Resurrection Sunday. This week’s chapter of Super Foods is near and dear to my heart, especially since hubby just had surgery to remove the cancer from his small intestines.

Super Foods Cancer Fighters

Many believe as I do that we all have cancerous cells but it’s not known what triggers them in some and not in others.  It is also believed that there are foods that contain natural compounds that defend your body against cancer.  These are just a few of them:

  • Blueberries – the antioxidants in these berries are tough on cancer and it’s development

  • Mushrooms – contains ergothioneine which is a cell-protecting antioxidant

  • Broccoli Sprouts – these baby bloomers are more potent than the adult version, broccoli sprouts contain sulforaphane, a cancer fighter

Broccoli Sprouts

Broccoli Sprouts

  • Cereal – cereal fortified with Vitamin D can cut risk of colon, breast and ovarian cancer

  • Pomegranate Juice – the extract helps to prevent prostate cancer

  • Garlicallicin and sulfur compounds can rev up your immune system

  • Tomatoes – rich in lycopene which contain anti-cancer powers, which is also found in watermelon, pink and red grapefruit, sweet red pepper, cooked asparagus and red cabbage

tomatoes and garlic

  • Brazil Nuts -helps your body resist cancers of the esophagus, lung, stomach, colon and rectum.  They contain selenium, which is an anti-cancer nutrient

  • Walnuts – a few walnuts a day may help prevent prostate cancer

  • Cantaloupe – beta carotene and other carotenoids helps to lower the risk of head, neck, mouth, uterus, prostate and blood cancers.

  • Lima Beansinositol pentakisphoshate may inhibit growth of cancer and may even make anti-cancer drugs more effective

  • Cabbage – eating cabbage at least once per week provides extra lung cancer protection, it can also help to prevent colon, brain, breast, stomach, and bladder cancers.

  • Sweet Peppers – antioxidant powers of vitamin C can save you from cancers of the stomach, throat, lung, bladder and pancreas.  Other foods rich is Vitamin C are strawberries, broccoli, cantaloupe and brussels sprouts.

Sweet Peppers

  • Broccoliindole-3-carbinol is a natural cancer foe found in broccoli

  • Tumeric – curcumin is an antioxidant that helps to prevent eight types of cancers – lung, blood, breast, stomach, colon, mouth, skin and liver

  • Olive Oil – monounsaturated fatty acid found in olive oil targets the main gene that promotes breast cancer

  • Turnip Greens – lowers the risk of colon cancer

  • Barley – cuts risk by 40% if you raise your daily fiber intake to 35 grams

  • Black Beans – eating beans 3 times per week may lower your risk of colon cancer especially for red meat lovers

  • Sauerkraut – eating three servings a week lowers your chance for breast cancer, make sure to rinse and drain before eating to cut down on the sodium

Turnip Greens and Beans

  • Black Raspberries – the ellagic acid may prevent 4 kinds of cancer, lung, liver, skin and esophagus

  • Strawberries – a good source of pectin, a cancer foe

  • Cranberriesproanthocyanidins in these berries fights leukemia, colon cancer and lung cancer cells

  • Peanuts – resveratrol in nuts is a cancer fighting antioxidant

  • Green Tea – drinking green tea regularly could cut your risk of esophageal cancer by up to 50%

  • Apricots – beta carotene in this fruit could cut your odds of some stomach and intestinal cancers

berries

  • Asparagus – antioxidant glutathione may help defend against disease and cell damage which is an effective cancer fighter

  • Beets – just a half of cup of beets in a salad gives you almost a fifth of the daily folate that your body needs which is needed especially if you smoke

Cancer is a disease of abnormal, out-of-control cell growth.  If not held in check, cancer can spread through the body, destroying other organs and tissues.  Breast cancer is most common in women, and for men it’s prostate cancer.  

However, as written in my previous post “Cancer Don’t Care” it can effect anyone despite the foods you eat or don’t eat, whether you smoke or not, sunbathe or not, please be vigilant in getting your physical exams and check early and often if cancer is prevalent in your family.

Today I’m hanging out with Tough Cookie Mommy for Monday Mingle, so come on over.

Stay Blessed – No Stress in 2014!

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Super Foods for Seniors | Sugar Control

Hello Friends and Happy Monday

I trust you all had an enjoyable weekend and was able to get outside to enjoy the beautiful weather.  

This week’s Super Foods are to help your body regulate blood sugar and to make the most of insulin. Back in the day, older folks would say they had “the sugar”, but they didn’t take “sugar diabetes” as serious as they should have which led to strokes, amputation of limbs and even death.

Sugar Control

We now understand that in order to prevent “the sugar” we have to take better care of our bodies and chose the right foods. Diabetes Tools

  • Bulgar – these whole grains can lower your risk of type 2 diabetes by 20-30%
  • Broccoli – loaded with magnesium which is a mineral crucial to preventing and controlling diabetes
  • Vinegar – the acidic juice slows down the digestion of food while evening out blood sugar spikes.  Drink a mixture of apple cider vinegar and water before eating.
  • Coffee – a morning cup of java could help prevent type 2 diabetes, but it’s not the caffeine, it’s the chlorogenic acid in the coffee that helps regulate blood sugar 

coffee

  • Fish – obesity is a major risk factor for type 2 diabetes, so a diet rich in fish decreases that risk, replace red meat with fish
  • Dairy products like milk – the calcium and magnesium in dairy lowers diabetes risks but stay away from high-fat dairy products such as ice cream, whole milk and cream cheese.
  • Blueberries – add to your morning cereal  to help control glucose
  • Brussels Sprouts – high in Vitamin C
  • Cinnamon – the compound methyljydroxy chalcone polymer (MHCP) mimics the action of insulin in your body, controlling blood sugar levels.

  cinnamon sticks

  • Oats – soluble fiber beta-glucan slows down the movement of food through your body so it can absorb glucose more slowly and gradual
  • Lentils – helps to lower blood sugar and improve insulin sensitivty
  • Almonds – monounsaturated fats helps to manage insulin and sugar levels
  • Poultry – moderate amounts of protein helps to balance blood sugar
  • Peanut Butter – B vitamin biotin helps body use glucose and digest fats and carbs
  • Artichokes – helps liver regulate blood glucose levels

peanut butter

  • Soy Milk – soy protein may help prevent both kidney disease and coronary heart disease in people with type 2 diabetes
  • Shellfish – high in zinc which is deficient in people with diabetes
  • Apples – chromium helps blood deliver and use insulin
  • Cherries – a sweet way to beat diabetes
  • Buckwheat – grain may help to lower blood sugar levels after meals
  • Guava – Chinese have used this fruit to treat diabetes for years
  • Cornstarch – uncooked cornstarch is a complex carb that is easily digestable and absorbs quickly and provides a steady source of glucose – snack before bedtime snack bars

 

Eating right is very important when you have diabetes. There is no magic one-size fits all diet, so please work with your physician or registered dietitian for a plan that works best for you.  

 

Stay happy and healthy my friends!

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Super Foods for Seniors | Stroke Straight Talk

According to MedlinePlus: “A stroke is a medical emergency.   Strokes happen when blood flow to your brain stops.  Within minutes, brain cells begin to die. There are two kinds of stroke. The more common kind, called ischemic stroke, is caused by a blood clot that blocks or plugs a blood vessel in the brain. The other kind, called hemorrhagic stroke, is caused by a blood vessel that breaks and bleeds into the brain. “Mini-strokes” ortransient ischemic attacks (TIAs), occur when the blood supply to the brain is briefly interrupted.” brain stroke

Symptoms of stroke are:

  • Sudden numbness or weakness of the face, arm or leg (especially on one side of the body)
  • Sudden confusion, trouble speaking or understanding speech
  • Sudden trouble seeing in one or both eyes
  • Sudden trouble walking, dizziness, loss of balance or coordination
  • Sudden severe headache with no known cause

Every minute, someone has a stroke and because of the serious damage this brain attack can cause, those of us in our 50’s and 60’s, should take a look at our diets and make the necessary changes to help prevent one from occurring.

Super Foods Stroke Straight Talk

  • Walnuts – thin your blood and help prevent clots
  • Salmon – choose wild salmon over farmed salmon.  Eating this fatty fish regularly helps to lower blood pressure and makes blood less sticky keeping it from clotting
  • Orange – this fruit can reduce strokes, lower obesity and fight heart disease
  • Asparagus – a Spring veggie that provides folate and important B vitamin which helps lower your risk of heart disease salmon and asparagus

 

  • Avocados – contains the nutrients to help lower blood pressure, fight heart disease and less congestion from cholesterol
  • Cauliflower – cruciferous vegetables such as cauliflower offer the most protection against stroke
  • Bananas – loaded with potassium that helps control blood pressure.  Eat bananas along with fruit juices, potatoes, tomato sauce and beans to keep high blood pressure and strokes away!
  • Blueberries – protects the arteries from free-radical attacks and keep them open and strong 

smoothie

  •  Brussels Sprouts –  rich in Vitamin C a powerful antioxidant
  • Brown Rice – steam then add cinnamon and raisins for a healthy breakfast alternative – high in fiber
  • Carrot – healthy dose of potassium and vitamin C both of which protect against heart disease and boost the immune system
  • Cranberries – don’t save for the holidays because the antioxidants, flavonoids and polyphenols can protect you from heart disease.  Try sprinkling dried cranberries over a bowl of oatmeal or barley.
  • Olive Oil – monounsaturated fats make your blood less likely to clot
  • Green Tea – contains theanine which is an amino acid that makes blood less sticky so it can move smoothly through your arteries.
  • Figs – fiber, potassium and magnesium in this small fruit provides extra protection from strokes
  • Bulgar – this hearty, nutty flavored healthy grain can reduce the risk of a stroke
  • Spinach – a good source of folate and magnesium which work to protect from heart disease
  • Pomegranate Juice – improves blood flow and is great when mixed with club soda or sparkling water

pom juice

 

Stay Blessed – No Stress in 2014!

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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!

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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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