Fashion and Fun after Fifty

Posts Tagged ‘Super Foods’

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.




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








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






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.  





cinammnon stick

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







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





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 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.




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.







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.





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





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








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






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.







Super Foods for Seniors | Nausea Relief

Hello Friends and welcome back from the weekend.  I trust you all enjoyed yourselves and were able to get out and do something fun.  This week’s Super Foods are ones for Nausea Relief, and no matter the age, at some point we all have suffered from an upset stomach.   Super Foods Nausea Relief

Foods contaminated with bacteria, motion sickness, infection, illness and vertigo can all upset our stomachs so here are some top choices for helping to settle it down.

  • Bananas – the bland BRAT diet are foods soft enough on your stomach that you’ll be able to keep them down – B = banana

  • Rice – R = rice

  • Applesauce – A = applesauce

  • Toast – T = toast BRAT diet ingredients

  • Soft Drinks – sips of clear, sweet liquids like soda and juice can prevent vomiting – but nothing too acidic like orange or grapefruit juice

  • Ginger – cuts the queasiness, fresh or in capsules, chop an inch off of fresh ginger and boil in water for a stomach smoothing tea

  • Yogurt – good bacteria that is helpful to your digestive tract

  • Tumeric – this spice promotes production of bile in your digestive system which helps push things along quickly

  • Garlic – contains an antibiotic that kills many viruses and bacteria and can help protect against E. coli – add to your beef

  • Dry Mustard – can kill E. coli, use it when cooking your ground beef and cook it thoroughly

  • Onions – adding onions to ground beef helps neutralize Salmonella – add a 1/2 to 1 cup chopped onions to each pound of ground beef

  • Chamomile – this plant has compounds that reduce spasms in your gastrointestinal tract, it also eases anxiety.  If you have pollen allergies you may want to stay away from chamomile.

  • Horseradish – horseradish and wasabi may kill harmful bacteria in foods because it contains allylisothiocyanate (AIT) which prevents the growth of bacteria and fungi that causes food poisoning.


Food poisoning prevention tips


Stay Blessed – No Stress in 2014!


Super Foods | Digestive Tract

Hello Friends and Happy Cinco de Mayo!

cinco de mayo pepper

Today you may be tempted to overindulge with the Mexican foods at lunch or dinner, but if you can, please keep these Super Foods in mind.

This list of Super Foods are those that help to “keep us regular” and being regular is having timely and trouble free bowel movements. When we become irregular or have diarrhea and constipation it can cause additional health concerns.

Super Foods A+ regulators

Stress, bacteria, reactions to food or medicines can cause irregularity and there are nutrients other than fiber that can help keep our digestive tracts on track.

  • Bananas – fight diarrhea with bananas which is also the first part of BRAT (bananas, rice, applesauce, toast) to replace lost minerals
  • Chocolate – cocoa in dark chocolate limits the development of fluids that cause diarrhea
  • Rhubarb – the root extract relieves diarrhea and also keeps you regular
  • Pineapple – cure for constipation 
  • Apples – fixes both diarrhea and constipation and an unpeeled apple contains 5 grams of fiber to keep the bowels working

dark chocolate

  • Cereal – whole-grain cereals with fiber softens and bulks up your stools to keep them moving
  • Prunes – dried plums are the best natural laxatives
  • Beans – eating foods high in fiber such as beans helps avoid diverticulitis 
  • Cauliflower – prevent constipation with high fiber veggies such as cauliflower, eaten raw or cooked



  • Blueberries – high in fiber that is a sure-fire remedy for constipation
  • Water – helps fiber soften your stools and helps to move them through the digestive tract
  • Artichoke – eases irritable bowel syndrome (IBS) – contains fiber, vitamin C and phytochemicals that stimulate bile production
  • Papaya – rich in fiber and antioxidants to help soothe IBS
  • Yogurt  live bacteria in yogurt helps to digest food and protects from harmful germs

yogurt with blueberries


  • Chicoryprebiotics is good bacteria for the digestive tract
  • Asparagus – vegetable that contains plenty of fiber and helps to keep away constipation, hemorrhoids and diverticulitis
  • Almond Milk – regular milk may cause IBS and almond milk is a good alternative

Fiber or roughage refers to the parts of fruits, vegetables and grains that your body can’t digest.  There are two types of fiber: Soluable Fiber which helps to whisk away bad cholesterol and absorb carbohydrates.  Insoluable fiber passes through your digestive system and keeps your bowels moving smoothly.

Many high fiber foods are low in calories so you can actually eat more to lose weight and stay healthy and they may prevent conditions like constipation, hemorrhoids, diverticulosis, diabetes, heart attack, stroke and cancer.  

So enjoy the day, eat responsibly and I’ll see ya tomorrow.  


Stay Blessed ~ No Stress in 2014!


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


  • 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!


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 


  • 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!


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 


  •  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!


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


  • 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


  • 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!





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 – 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!