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.
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.
Whole grain foods such as brown rice help soak up excess acid and also reduces the risk of ulcers
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 soothes bloating, gas and indigestion after meals. The herb stimulates the flow of bile, helping to break down fats and encourages you to burp.
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.
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.
KNOW YOUR LIMITS – EVERYTHING IN MODERATION!
STAY BLESSED ~ NO STRESS IN 2014!
Hello Friends and Happy Cinco de Mayo!
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.
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
- 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
- Chicory – prebiotics 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!
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.
We now understand that in order to prevent “the sugar” we have to take better care of our bodies and chose the right foods.
- 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.
- 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
- 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
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!
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.”
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.
- 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
- 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
Stay Blessed – No Stress in 2014!
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.
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
- 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 Sauce – lycopene in tomatoes keeps your arteries flowing free by breaking down cholesterol.
- 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.
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!
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.
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.
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 – Sweet Potatoes, Spinach, Lima Beans, Salmon, Tuna, Chicken
Stay Blessed – No Stress in 2014!