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Posts Tagged ‘Superfoods for Seniors’

Superfoods for Seniors ~ Bowel Disease Basics

Superfoods for Seniors

Wow it seems like it has been forever since I last featured a chapter from the Superfoods for Seniors book, but it has been on my desk at work for the longest time so I guess it’s time to begin again.

Super Foods bowel disease basics

The last chapter we discussed was Tummy Tamers, and this week we will pick up with “Bowel Disease Basics”. As most of you know, my hubby was diagnosed with Small Intestinal Cancer and had surgery approximately one year ago in March. Although the cancerous cells were removed, they have since noticed a growth albeit small one in a lymph node and have been monitoring him closely. We are not claiming the possibility of it being cancerous, we are however, eating right as not aggravate the cells.

According to the book, the 17 Superfoods that help to cure intestinal ills are as follows:

Cooked Rice – the starch is tough enough to withstand stomach acids and encourages the growth of probiotics which is a valuable bacteria.

Oats – soluable fiber dissolves in water, forming a gel that slows food down in your intestines, giving your body the chance to make butyrate. Rolled oats are best and are great with blueberries, another soluble fiber.

Yogurt – packed with probiotic power, look for those labeled “active cultures”.   Activa Yogurt Yogurt is an easier calcium source to digest than milk.

Lentils – a great source of iron for people with anemia often found in people with IBS. If you prefer not to eat beans, try other iron rich foods like clams or chicken.

Artichokes High in magnesium which is hard to absorb if you have IBD or celiac disease. Try steaming and dipped lightly in mayo with lemon juice or plain yogurt with Dijon mustard. Other foods high in magnesium are green peas, potatoes, sweet potatoes, spinach, okra, scallops and beans.

butterhead lettuce Butterhead Lettuce – switch from iceberg lettuce to butterhead lettuce to get 4x more vitamin K which helps the blood to clot properly. If you bruise easily, have excessive bleeding or nosebleeds you may be vitamin K deficient. Butterhead lettuce includes Bibb or Boston, try adding these to your salads instead.

Orange Juice – fortified with Vitamin D because people with IBD or celiac disease often absorb less Vitamin D than average, which is also a risk for osteoperois.

deli turkey Turkey – high fat foods can cause cramping and diarrhea so cut the fat with turkey which is lower in fat and can add zinc to your diet. Zinc had wound-healing powers which may be loss if you are taking steroids for IBD.

Chickpeas – add more folate-rich chickpeas to your diet to help control colon cancer risk. If they are too high in fiber for you, try eating raw spinach or canned condensed chicken noodle soup.

Pumpkin – just ½ cup of pumpkin will provide as much Vitamin A as a whole cup of carrots. Vitamin A helps to protect the lining of your intestines.

Lima Beans if on steroids which robs your body of potassium, then eating Lima Beans which are rich in potassium will help to replace it. Lack of potassium causes confusion, drowsiness, dizziness, kidney damage, paralysis and irregular heart beats.

marinara sauce Marinara Sauce & Olive Oil – both contain high levels of Vitamin E a powerful antioxidant.

Cranberry Juice Cocktail – contains higher amounts of antioxidant vitamins such as vitamin E and C. Helps to reduce the minimum steroid dosage needed to control ulcerative colitis symptoms.

Collard Greens leafy greens such as collards, kale, and turnip greens can help you add calcium without milk’s consequences.

sardines Sardines – rich in calcium, vitamin D and omega-3 fish oils sardines also contain selenium which help lower the increased colon cancer risk associated with IBD.

Rainbow Trout contains omega-3 fish oils which can help prevent relapses of Crohn’s disease but limit your consumption to 12 oz or less per week because some may contain mercury with PCB’s.

Pineapple – has been linked to the improvement of ulcerative colitis symptoms in older adults. Fresh pineapple is better than canned or in a gelatin.

 

cooking tip with shrimp

Disclosure: I am not in the medical field so please check with your own physician before making any changes to your diet.


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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