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The other Power Foods

Friday, March 01, 2013

From Better Homes and Gardens February 2012 Page 160...the rest of the power foods listed (first few in previous blog).

Dark Greens Leafy piks such as kale, collard greens, and mustard greens are especially nutritious when steamed. Serve them with a splash of vinaigrette, or chop and use them as a quick nutrition booster in dishes such as baked ziti and meat loaf.
Good Source of antioxidants, fiber, electrolytes, phytonutrients.

Beans Here's a weet tip: Next time you're craving brownies, drain, rinse, and puree a 15 oz can of black beans with 1/4 cup water and use in place of eggs and oil. Only your heart will notice the swap.
good Source of antioxidants, fiber, electrolytes, phytonutrients.

Nuts For the biggest dose of phytonutrients, nibble whole nuts that have their papery skins intact, such as almonds and walnuts. To control calories, keep each serving to about 1/2 cup.
Good Source of antioxidants, fiber, electrolytes, phytonutrients, unsaturated fats.

OATS In almost any form, this whole grain lowers bad cholesterol and helps control appetite. Try nutty steel-cut oats in a pilaf or use oat flour to replace a quarter of the all purpose flour in recipes.
Good Source of antioxidants, fiber, electrolytes, phytonutrients.

Olive Oil. This kitchen staple has a low smoke point - also the point at which its nutrients begin to break down - so when you're using it in a hot dish, add it at the end of cooking.
Good Source of antioxidants, phytonutrients, unsaturated fats.

Pure Pomegranate Juice Add this swet-tart juice to sparkling water, or blend it with berries and low-fat yogurt for a perfect smoothie. It has three times the antioxidant power of red wine.
Good Source of antioxidants, electrolytes, phytonutrirents.

  Member Comments About This Blog Post:

CELEST 3/2/2013 7:16AM

    Well I dont care how much better Pure Pomegranate Juice is for me, Im not switching Red Wine for it. LOL Just kidding, I rarely drink so it wouldnt be an issue, except for that super dry taste of pomegranates. I wander if the juice is as dry as the fruit?

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ONLYTEMPORARY 3/2/2013 12:32AM

    Thanks for the tip on the olive oil. I use it to cook foods.

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LYN-EDWY 3/1/2013 9:13PM

    Me too. I use four of the six you mentioned....going to check out the other two at the grocery next visit.


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    Thank you for sharing all this information, I know i really appreciate it

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Power Foods

Thursday, February 28, 2013

The article says that it is true that the way to one's heart really is through the stomach. They also suggest we should not worry about what we shouldn't eat, but should focus on what we SHOULD eat. We can make a positive difference for our heart with just upping the intake of a few critical nutrients.

Here are some to consider (all info either quoted or in summary from Better Homes and Gardens Magazine February 2012 page 160)

"Berries Blueberries, Strawberries, Raspberries...they're all heart healthy gems. Out of season, buy them frozen, microwave until warm, and spoon onto oatmeal, crepes and even grilled meat.
Good source of antioxidants, fiber, phytonutrients."

"Chia Seeds They're not just for novelty planters. These tiny seeds are essentially flavorless and don't require grinding, making them an easy addition to anything from rice pilaf to lean burger patties.
Good source of antioxidants, fiber, electrolytes, phytonutrients, unsaturated fats."

"Broccoli Broccoli loses nutrients when boild or left too long in the fridge, so try it steamed or roasted until crisp tender, ideally within a few days of uying it.
Good source of antioxidants, fiber, electrolytes, phytonutrients."

"Fish Get hooked on wild salmon, herring, and rainbow trout, three great catches that are low in containants. To please picky eaters, slip fish into favorite dishes such as tacos.
Good source of antioxidants, unsaturated fats."

More tomorrow (or soon)

  Member Comments About This Blog Post:

CELEST 3/1/2013 5:02AM

    Excellent. Interestingly enough, usually when folks have a shock of some kind, they are given sugar water to calm them down....but eating a handful of broccoli like you would an apple works 10 times faster in calming you down.

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LINOVER 2/28/2013 10:04PM

    Thanks for the info. We too use three out of four on a regular basis.

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LYN-EDWY 2/28/2013 9:25PM

    Hey...I'm doing pretty good. We use 3 out of the 4 mentioned quite regularly.

Thanks Asta.

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FIONNA39 2/28/2013 9:13PM

    It's so much more fun to shop from a list of superfoods than a list of 'foods to avoid'.

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ADELCASALE 2/28/2013 8:41PM

    Great info. Thanks for sharing!

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ONLYTEMPORARY 2/28/2013 8:37PM

    Great tips. I love to steam a whole head of broccoli and eat it without toppings. Yummy!

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Key Heart Nutrients

Monday, February 25, 2013

I simply cannot clip and file every article I find of interest though I do keep a notebook of many things pertaining to health. Blogging allows me to save info AND to share it.

This info comes from a 2012 Better Homes and Gardens Mag...Feb. issue. Page 160

"Key Heart Nutrients

Antioxidants protect the heart and blood vessels from harmful free radicals. Vitamins A,C and E, as well as the mineral selenium are some of the antioxidants found in foods...[will list the power foods later].

Fiber reduces levels of harmful LDL cholesterol and might ease chronic inflammation, a contributor to atherosclerosis.

Electrolytes help ensure steady blood pressure and a healthy heart rhythem. They include potassium, magnesium, and calcium.

Phytonutrients are plant compounds that protect arteries from inflammation and help ward off blood clots.

Unsaturated fats reduce inflammation and promote healthy cholesterol levels. Monounsaturated fats and omega-3s are two you'll find in these foods."

None of this is new information, but somehow, it helps to review these key nutrients and be reminded of what they DO. We are all working towards better health and fitness. Nutrition helps lay a proper foundation on which to build!

  Member Comments About This Blog Post:

TATTER3 2/26/2013 6:37AM

    Keep Sparkin'!!

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ONLYTEMPORARY 2/25/2013 9:10PM

    Thanks for posting it.

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HOUNDLOVER1 2/25/2013 2:13PM

    What you mentioned is a good start. More more recent research has so much more. Take a look at this book published in Nov. 2012:

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LYN-EDWY 2/25/2013 1:39PM

    Thanks Asta for sharing this.
I can testify to potassium being needed for a healthy heart.
My first episode back in 1987 of going to emergency with severe chest
pain started an ongoing problem that I was not aware of.
Over the next 25 years I had the same problem and was admitted
to emergency 5 more times. Each time the dr.'s told me that they couldn't
tell me I had had a heart attack, but the they couldn't tell me that I hadn't.

Well, the last time, just over two years ago...a new young dr. in our community
was on duty when I arrived. After the ususal tests, and then some...he came
and in detail explained to me that I had a potassium deficiency. He was able
to solve my problem that many dr.'s before him had not.

Ever since, I endeavour keep my potassium levels up to the level that is needed for my health. SP has determined it to be 4500-6000mg per day.
I take potassium supplements as well as using foods rich in the same.
I have had no problems now that I am aware of this, and I am hoping for no more.

Thanks for the heads up with this blog.
Lots of love...

PS. Most people in Canada and the US do not get enough potassium in their everyday diet.

Comment edited on: 2/25/2013 1:40:47 PM

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    This is good information to share with others. Thank you Asta

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DR1939 2/25/2013 12:41PM

    Very useful.

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    Excellent use of your blog!

Make Today a Great Day!

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Wash Day

Thursday, February 21, 2013

Another email to enjoy and share. This came with cute pics.

Wash Day............
Now, this is really a cute one...and I’ve not seen it before, either!! That is getting to be a rarity!!!

Monday—Wash Day
Lord, help me wash away all my selfishness and
vanity, so I may serve you with perfect humility
through the week ahead.

Tuesday—Ironing Day
Dear Lord, help me iron out all the wrinkles
of prejudice I have collected through the years
so that I may see the beauty in others.

Wednesday—Mending Day
Oh God, help me mend my ways so I will not
set a bad example for others.

Thursday—Cleaning Day
Lord, help me to dust out all the many faults
I have been hiding in the secret corners of my heart.

Friday—Shopping Day
Oh God, give me the grace to shop wisely so I may purchase
eternal happiness for myself and all others in need of love.

Saturday—Cooking Day
Help me, my Savior, to brew a big kettle of brotherly
love and serve it with clean, sweet bread of human kindness.

Sunday—The Lord’s Day
Oh God, I have prepared my house for you. Please
come into my heart so I may spend the day and the
rest of my life in your presence.

  Member Comments About This Blog Post:

BOOKWERME 2/22/2013 8:59AM

    Must add that the comment about "new to me" is posted by the person who sent the email...not by me.

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CELEST 2/22/2013 8:40AM

    Very cute and so true.

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TATTER3 2/22/2013 6:34AM

    I haven't seen!!!

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STEADFASTNSEE 2/21/2013 11:14PM

  All needed! HUGS

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ONLYTEMPORARY 2/21/2013 9:48PM

    New to me too, thanks!

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LINOVER 2/21/2013 9:43PM

    I had not seen this one either! Thanks!

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    I haven't seen that one either. Thanks for sharing!

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Daily credit.

Sunday, February 17, 2013

My sister-in-law runs an online business..and posts a newsletter every Sunday. I enjoyed her closing quote (I don't know the origin).

Quote of the Day - First Thing Every Morning

If you had a bank that credited your account each morning with $86,400-with no balance carried from day to day-what would you do? Well, you do have such a bank...time.

Every morning it credits you with 86,400 seconds. Every night it rules off as "lost" whatever you have failed to use toward good purposes. It carries over no balances and allows no overdrafts. You can't hoard it, save it, store it, loan it or invest it. You can only use it-time.

  Member Comments About This Blog Post:

SUNNYWBL 2/23/2013 6:27PM

    emoticon emoticon emoticon

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TATTER3 2/18/2013 2:01PM

    I really like this!!!

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PICTUREME40 2/18/2013 1:18PM

    That was food for thought. Thanks for sharing. emoticon

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NANA2PRINCESSES 2/18/2013 6:14AM

    Certainly makes you stop and think. Thanks for posting.

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CELEST 2/18/2013 12:31AM

    Wow I love that! I officially "start" working today so I had best not waste too many seconds....but I do have to get my Jewel to the vet today for her injection.

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NOTSOFLUFFYDAD 2/17/2013 10:42PM

    That surely gives a huge idea of how much is wasted every day... 28,800 seconds are lost if you sleep 8 hours per night

Comment edited on: 2/17/2013 10:42:55 PM

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ONLYTEMPORARY 2/17/2013 10:26PM

    Wow, an eye opener.

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