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Posts Tagged ‘Salmon’

Superfoods Friday ~ Salmon

Superfoods Friday

superfoods friday

Like walnuts and flaxseeds, salmon contains a healthy dose of omega-3 fatty acids, which can help reduce the risk of cardiovascular disease. One study found that women who ate omega-3-rich fish twice per week significantly lowered their chances of heart failure later in life.  Other research has shown that eating just 3 oz of salmon twice per week can increase levels of HDL (the good cholesterol).  

Salmon has also been credited with aiding in sun protection and improved cognitive function especially in middle-aged adults, and who couldn’t use a boost of brain power (hands up!)

This week’s Superfood Friday Feature is

Salmon in a Pouch

Friday Foodie Feature Sack of Salmon

I like to purchase my salmon on the same day that I am going to cook it and it must be pink without a fishy smell.  For this recipe, I chose to bake it in the oven in parchment paper.  To garnish the salmon, I used frozen mixed sweet peppers, zucchini, lemon rings and Old Bay Seasoning salt.

Friday Foodie Feature Sack of Salmon

Rinse Salmon filet under cool running water before placing it on a sheet of folded parchment paper.

Wash then slice zucchini to cover the salmon along with fresh or frozen sweet peppers, four pats of butter, lemon rings and seasoning salt.

Friday Foodie Feature Sack of Salmon

Friday Foodie Feature Sack of Salmon

Fold parchment paper over, crimping the sides then spray with cooking oil.

Friday Foodie Feature Sack of Salmon

There’s something about eating cornbread with fish, so I make some skillet bread and placed in the oven along with the salmon.  Both were baked in a pre-heated oven at 350 degrees.

Friday Foodie Feature Sack of Salmon

Friday Foodie Feature Sack of Salmon 013

Salmon cooked for 30-40 mins, until pink and flaky, then served with brown rice and cornbread.  

How do you like to cook your fish?  

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 – 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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Super Foods for Seniors – Chapter 3

Hello Friends and Happy Monday

Did you all had a wonderful weekend and are you looking forward to Valentine’s Day on Friday – can you say CHOCOLATE!!!  Hopefully you also had a stress-free week, but if tension crept into a day, you tried one of the foods from Chapter 2 to ease the anxiety.  I know my week was stressful, as it was for many others in Pennsylvania due to the lose of power from last Tuesday’s snow and ice storm.  I chose the Super Food beef and made a slow cooked Rump Roast which was delicious, stay tuned for the recipe.

Energy Boosters

Chapter 3 of Super Foods for Seniors lists the foods that are good as Energy Boosters.  As bloggers we probably lose more sleep than we should and regardless of our age, this is not healthy.  Waking up in the middle of the night with a post idea or tossing and turning thinking about a deadline can zap our energy all day long. Feeling tired or having a lack of energy on a daily basis is not good nor is it healthy.  Although there are foods that can provide us with a boost of energy, getting adequate sleep is essential to being and staying healthy.

energy boosters

 

These are just a few of the foods that can exhilarate and invigorate us:

  • High Fiber Cereal – start your day with a bowl and add blueberries or peaches for an added boost

  • Lima Beans – rich in magnesium

  • Water – fights fatigue and dehydration

  • Cherries – contains melatonin for restful sleep

  • Poultry – cooked in an iron skillet triples the iron consumption

  • Quinoa – high in protein

  • Spinach – remember Popeye?

  • Salmon – natural B12

  • Bulgar – whole grain regulates blood sugar levels

  • Salt – iodine is good, but limit amounts or none if on a no-salt diet

  • Sweet Potatoes – Rich in Vitamin A aids thyroid to absorb iodine

  • Nuts – healthy thyroid

  • Tuna – packed in water not oil

These foods can help bring up your energy levels but remember foods don’t always affect everyone in the exact same way.  The best way is to keep your energy levels up is to get plenty of rest and keep the stress at bay.

Energy Boosters (1)

Energy Boosters – Sweet Potatoes, Spinach, Lima Beans, Salmon, Tuna, Chicken

Stay Blessed – No Stress in 2014!

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HAPPY INDEPENDENCE DAY!

INPENDENCE DAY

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Independence Day: The Federal Holiday in the United States that commemorates the adoption of the Declaration of Independence on July 4, 1776, when a budding nation of 13 colonies declared its independence from Great Britain.  Now celebrated and associated with fireworks, parades, barbecues, carnivals, fairs, picnics, beach trips, concerts, family reunions and concerts.  

Delaware, one of the original colonies to revolt, celebrates up and down the state with activities the whole family can appreciate and participate in.  

So what are your plans for today?

Eating?

crabs

food

corn

dessert

melon

Drinking?

wine-cocktails-m

bellini

slush

tea

Grilling?

grillin food

grilling

kabobs

salmon

Chilling?

beach

poolside

hammock

napping

Whatever it is – be safe and enjoy!

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Father’s Day 2013

Hello Friends, I hope everyone had a nice Father’s Day weekend!

Father's Day 2013 003

Hubby had a nice one even with a change in dinner plans, but I was able to pull off what I think was a better meal than what we would have had at a restaurant.  Yesterday he played a little one-on-one with Malik and fortunately, no injuries were sustained!

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Father’s Day Dinner was baked Salmon, Spinach Shrimp Salad and Dill Potato Salad. Daddy’s (not mine) dessert was Lemon Meringue Pie and Talenti Gelato Mediterranean Mint.

dinner 1

 

Shrimp Spinach Salad

 

Completed Dinner

 

Daddy's Day Dessert

 

Have a fantabulous evening – Smooches!

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Father's Day 2013

Hello Friends, I hope everyone had a nice Father’s Day weekend!

Father's Day 2013 003

Hubby had a nice one even with a change in dinner plans, but I was able to pull off what I think was a better meal than what we would have had at a restaurant.  Yesterday he played a little one-on-one with Malik and fortunately, no injuries were sustained!

December to June 2013 373 December to June 2013 374 December to June 2013 375

Father’s Day Dinner was baked Salmon, Spinach Shrimp Salad and Dill Potato Salad. Daddy’s (not mine) dessert was Lemon Meringue Pie and Talenti Gelato Mediterranean Mint.

dinner 1

 

Shrimp Spinach Salad

 

Completed Dinner

 

Daddy's Day Dessert

 

Have a fantabulous evening – Smooches!

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Save A Lot Bargains

On Friday, my son and I went to Save A Lot, a grocery store that I pass everyday on the way home but have never stopped. They had some good bargains especially in the produce department. Tayair thought it was weird that we had to pay a quarter to get a shopping cart, but understood the concept when we returned the cart and got the quarter back. This is not a fancy store nor is it “ghetto” as some people posted on Foursquare but the price is right for certain items as shown below:

These turkey links were awesome on the grill!

Bouillon cubes – 2/$1.00

Ground turkey – $2.99

Bar-B-Que Sauce – $.77 cents

My FAVORITE veggie!

Bagging your own groceries is another way the store saves you money.

I will definitely be back!