superfoods

[Mackenaw]

Hello Everyone

God bless you this day.

Most of us have been taught throughout our lives the importance of eating healthy and getting enough sleep. I've always known this to be true, but, not until the last couple years have I understood it to the depth that I now understand it.

There are now foods that are commonly referred to as superfoods. These superfoods are nutrient-rich and thought to be beneficial to health and well-being over and above the average food item -- contributing to better heart health and even brain food. Yeah!!!

At this point, I feel the need to add a disclaimer of sorts. Some people have health conditions, such as kidney disease or diabetes which require specific and restrictive diets, with some restrictions limiting some foods normally regarded as excellent for maintaining health. Therefore, be sure to adhere to the advice of your doctor before beginning any diet.

In the last year, I've had to change my eating habits quite a lot. Because of certain medications that I now have to take, my body doesn't process sodium the same way it used to, resulting in my body retaining too much fluid. This is not a good thing, so, I've had to limit my sodium intake. Grrrrrr.

It is surprising how many foods and condiments contain very high levels of sodium. Example: I love Chinese food, but wowza, lots of sodium in most of the yummy condiments normally used in preparing Chinese food.

To avoid getting totally overwhelmed. I had to take baby steps while I played with ingredients and substitutions in our food preparations. My family seldom consumes fast food, and we have always prepared meals from scratch -- probably more so than the average family, nowadays -- but, I was still very surprised at some of the changes we had to make.

So let's talk about some of those superfoods, shall we?

blueberries, green leafy vegetables, yogurt, sweet potatoes, beets, walnuts (and other foods high in Omega-3 such as salmon, tuna), avacados, beans and legumes, whole grains, seeds, ...just to name a few. There are many more, but I didn't want to bore ya to tears.

I happen to really like all of the foods listed above, but I realize there are many people who do not like any of them. So, my suggestion would be to add these food items to casseroles or soups, initially, until you acquire a taste for them.

I happen to love hummus, and there a ton of already prepared hummus, and various brands, available in most grocery stores nowadays. Although, it is so very easy to prepare at home, and a multitude of recipes and options just a keystroke away, via google. I can choose to add beets to hummus, and although it changes the color significantly, most would not think "Eeeuuuwwww, it tastes like beets" -- because, the beets only enhance the hummus. Same with avocados ...if you don't like the taste of them on their own, add them to hummus.

Beets and avocados help reduce bad cholesterol levels. Woooooohoooooooo.

And, oh my goodness, look up information about beets. Who knew those beautiful jewels were so good for you. Amazing.

I'm hoping others will join me in sharing recipes for incorporating these superfoods into daily meals, and where we can share info and tips we've learned in our journey to eat healthier.

God bless and keep you, all,
Sister Mack

[Mackenaw]

What? Foods can actually help in fighting certain conditions, such as anxiety? Yes, according to the experts (those in Medical field and nutritionist that study nutrients, vitamins, minerals in foods). COOL!

Anxiety can contribute to a decrease in vitamin B levels, leaving a person out of balance, nutritionally. Also, people low in Vitamin B, can experience an increase in anxiety and even depression. Various foods are good in boosting Vitamin B levels, such as: Beef, pork, chicken, leafy greens, beans and legumes, citrus, nuts, eggs.

So, if you are feeling anxious, or sensing that depression is setting in, try to increase your consumption of some of those foods.

God bless you.
Love,
Mack

[Mackenaw]

Hello Everyone

Anyone like Deli meats? And, what about all those yummy cheeses? Yummmmmmmmmm!

Well, that is one area where those of us who need to watch our sodium must tread softly. There is a lot of sodium in Deli meats and in cheese -- surprisingly high.

What's a girl to do who's craving a deli roast beef and cheese submarine sandwich? My answer is to enjoy it in moderation and with a few changes: use less meat and cheese per sandwich/sub than before, and add healthier alternatives like, more lettuce, more onions, tomatoes, and how about some cucumbers orrrr thinly sliced carrots. There are lots of options, but, just be sure to keep in mind that you are trying to lower your sodium intake. One option would be to leave the cheese off the sandwich/sub completely, and maybe enjoy a little cheese later in the day as a snack with slices of apple, pear or grapes. Mmmmmmmmmm.

If you like to cook, a better alternative to deli meat, is to purchase a small cut of beef (roast), or a chicken, turkey or pork (roast) at the butcher/grocery store and cook it at home. It is not only more economical to do that, but, you can also control the amount of salt you put on it to cook it. And, with a little practice, you can learn to slice the meat (whether beef, poultry or pork) very thinly and make your own submarine perfection.

Don't forget the lettuce, tomatoes and other yummy fillers. Then hope your jaw will release like an anaconda and devour that thang.

Hint: I like to mush avocado and use it as a substitute for mayo. It's yummy, and it's one of those superfoods that is really good for you. On occasion, I use hummus in place of mayo, too.

God bless you.
Love,
Mack

[Mackenaw]

Hello Everyone

God bless you this day.

In our attempts to lower our sodium intake, lets take a look at canned vegetables. Too many of them have really high levels of sodium per 1/2 cup servings. And, not all brands are equal in this regard. For instance, I was making some homemade hummus, and I had two cans of chick peas / garbanzos beans by two different manufacturers/brands. One listed on the nutritional info that is contained 360 mgs of sodium per 1/2 cup serving, while the other brand had a whopping 490 mgs of sodium per 1/2 cup serving.

So while we're shopping, we should make a habit of reading the labels. I realize that sometimes cost is the major factor in our purchases, and I can appreciate that, but, we can still educate ourselves in what we are actually eating.

If we purchased dried chick peas / garbanzos beans and choose to soak them for 8 hours then cook them, we can lower the sodium dramatically. But, if you are not so inclined to do so, then drain the canned peas/beans and rinse well with water. Some studies say that we can reduce the sodium up to 30% by draining and rinsing canned vegetables. I'm not sure of the validity of that claim, but, hey...it's worth a try.

Also, there are some vegetables that we can purchase in the frozen foods section. Traditionally, frozen vegetables had no added salt; however, in the last decade or two, manufacturers have begun adding sodium to sauces and coatings included with the vegetables. So, again, check the labels.

In closing, here's a fun song, with a sweet message: The Pointer Sisters singing "Yes We Can Can"







Until, next time. God bless you all.

Mack

[Dora]

I did not know this! Thanks for sharing.