CUCUMBERS TO REDUCE STRESS

According to Indonesian investigators, nibbling on refreshing cucumber slices may be what you need for your rattled nerves. In addition, it could trim a few numbers off your blood pressure. One heaping cup a day is recommended. Remember on hot days or when you need to be hydrated, cucumbers are high in water content, too. Why do cucumbers help with stress? The investigators found that these three key minerals in cucumbers, potassium, magnesium and phosphorus, calm jangled nerves and relax tight muscles.

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GO A LITTLE NUTTY EVERY DAY

If you have problems with joint swelling, aches and pains, try snacking on nuts.  Italian scientists have found that a handful of nuts daily can cut the risk of joint swelling and pain by half. Nuts are packed with nutrients such as selenium, magnesium, and vitamin E, all which are key to repairing and building joint cartilage. I was not surprised when I can across this data. I have walnuts, sometimes other nuts, several days a week with breakfast. And I usually bake with pecans. I find the days I skip the nuts; I do have more aches and pains. My body is like one big autoimmune factory. I have several autoimmune diseases which cause joint swelling.

MAGNESIUM FOR FIBROMYALGIA PAIN

If you are one of the unlucky ones who suffer from fibromyalgia pan, try taking a magnesium supplement. Dr. Amy Myers, an MD, has stated, "Magnesium is one of the most common deficiencies I see in those with fibromyalgia." She goes on to say, "But I've had several patients completely reverse their symptoms just by taking magnesium" Her advice is to take in a total of 320mg of magnesium a day through diet and/or supplements. Magnesium is found in bananas, beans, nuts, seeds, and leafy greens.

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AVOIDING CONSTIPATION

There are natural ways to help prevent that embarrassing problem of constipation.  Digestive tract and stomach problems are very pervasive, but no one wants to talk about them.  So here is a little free advice.  You can help to keep your digestive system working by getting enough fiber and magnesium.  We all know that fiber adds bulk that makes it easier to eliminate waste.  But did you realize the magnesium is Mother Nature's muscle relaxant which tends to keep things moving along and it also tends to attract water which hydrates the stool.  According to Dr. Gerald E. Mullin, associate professor of medicine at John Hopkins University School of Medicine, getting enough fiber and magnesium in the diet can prevent constipation in most people.  However, if constipation becomes a serious issue, you should always check with your doctor.  There could be a more serious problem involved. Dr. Mullin suggests including these foods rich if fiber and magnesium to your diet on a regular basis: spinach, squash, broccoli, basil, and almonds.

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COFFEE IMPROVES BODY'S RESPONSE TO INSULIN

Coffee contains antioxidants and magnesium which can help improve your body's response to insulin.  Studies show that drinking 6 cups a day may reduce the risk of getting diabetes by 30%.  But drink that black, leave out the cream and sugar.  Six cups is a lot, so drink decaffinated.  Don't want six cups (that's cups, not mugs!), even a moderate amount should be helpful.  So, if, you are at risk for diabetes, have a cup of Joe.

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#6 HEALTHIEST FRUITS - AVOCADOS

 Continuing our list of the healthiest fruits compiled by scientist and found in a health journal I picked up in my oncologist's office. I don't know if you consider avocado a fruit or a vegetable, but it is categorized as fruit. Without further ado from me, below is the quote from the health journal.

"Avocados are unique fruits that are high in heart-healthy fats and fiber and low in carbohydrates. Half an avocado provides nearly 7 grams of filling fiber and just 8.5 grams of carbs, making it a smart choice for those on low-carb diets. The fruit's monounsaturated fats have been shown to help promote healthy blood lipid levels, and they contain significand amounts of vitamin C, vitamin E, folate, and magnesium. Studies suggest that eating avocados supports blood sugar regulation, weight management, and heart health."

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ALMONDS

Almonds are an excellent food that should be eaten several times a week.  Several doctors recommend at least 10 a day.

They are heart healthy with their antioxidant power.  By the way, almonds have twice the antioxidant power with their skins on so keep that in mind.

They also serve as an anti-inflammatory.  Inflammation is a real danger to our bodies and eating anti-inflammatory foods is a must for good health.

Almonds are also a fantastic source of fiber which may help to prevent colon cancer.

Almonds are also good blood sugar regulators probably due to their protein content.

Almonds are very low in Cholesterol and Sodium.  They are a good source of riboflavin, magnesium, and manganese.  They are also a very good source of Vitamin E.

Note:  The fats in almonds are mostly healthy fats.  A 1-oz serving has 14.0 grams of fat but only 1.1 grams are saturated fat and there is 0 trans-fat. Polyunsaturated fat is 3.4 grams with a whopping 8.7 of those 14 grams are healthy monounsaturated fat.

1 oz serving (24 whole almond kernels) has:
163 calories.
0 cholesterol
0 sodium
6.1 grams total carbs
3.5 grams dietary fiber
1.1 grams sugars
6 grams protein

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BEANS ARE A DIABETIC 'SUPER FOOD'

One food a diabetic should eat often is beans. I try to eat beans in some form almost every day and they really help me keep my blood sugar under control. Pinto beans work best for me but garbanzo, kidney, etc all work well. In fact, nutritionists tell us that as little as 1/2 cup of any type beans will provide as much protein as an ounce of meat and approximately 1/3 of your daily fiber requirement. Other benefits we derive from beans are magnesium and potassium. If you are diabetic and beans aren't currently a part of your diet, perhaps they should be. Use them to top a salad, add to soups, use in casseroles, or just enjoy a good bowl of beans. Beans are a tasty way to help control your blood sugar.

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QUINOA IS A VERY HEALTHY GRAIN

If the ancient grain quinoa isn't currently a part of your diet, maybe it should be. Below are a few reasons why:

• Rich in magnesium which plays a key role in the body's regulation of blood sugar.
• Has 8 essential amino acids, antioxidants, minerals
• Helps to prevent mood swings

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HEALTH BENEFITS OF PUMPKIN SEEDS

 

QUESTIONS FROM A NURSE

 In 2021 a lady who had been a nurse for 13 years wrote an article on facebook. She questioned why doctors don't do certain things for their patients. Following are a couple of the questions she asked that I believe are worthwhile to the public. 

• Why don't doctors tell patients to take magnesium instead of stool softeners (Which dehydrate the bowel)?
• Why don't doctors tell you to change your diet when you have heart burn and indigestion, instead of giving you Prilosec (this causes more heartburn, colon cancer & osteoporosis and leaves food fermenting in your body)?

I am not a nurse or doctor, just a patient. I admit I have never had to deal with either of the problems mentioned above so I am not giving my opinion on any of them. I am just sharing some thoughts some of you may find interesting.

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ANOTHER TIP FOR MIGRAINE SUFFERERS

According to a report in the Journal of Neural Transmission it is suggested all migraine sufferers should take magnesium supplements. Their study found that over half of all migraine sufferers seemed to be deficient in this mineral. It is, however, difficult to measure magnesium in a regular blood test. You can enrich your magnesium intake by eating the following magnesium-rich foods; leafy green vegetables, bananas, nuts, and seeds.

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SPINACH FOR YOUR BONES

As many of you know I have osteoporosis, so I am paying lots of attention right now to anything concerning the bones. Thankfully, spinach is one of my favorite foods and I plan on adding a lot more of it to my diet. Here are some 'good for your bones' facts about spinach:

• 1/2 cup of spinach supplies you with 122 mg of calcium
• Spinach provides the body with bone-building magnesium
• Spinach provides the body with bone-building vitamin K

Protect your bones! If spinach is not currently a part of your diet, make a point to start including it often, at least weekly. You can sauté spinach, eat in in a salad, drop some into soup, use it on a sandwich, etc. There are many tasty ways to work spinach into your diet.

 

HALIBUT IS AN ALL STAR FISH

Did you know that halibut is considered an all-star fish? This particular fish is called an all-star fish because it is loaded with protein, B vitamins, minerals such as magnesium, potassium, and selenium. It also contains the healthy omega-3 fatty acids. If halibut isn't currently a part of your diet, you should consider adding it as another "healthy" food!

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Disclaimer: This is a "Do as I say, not as I do" post. I do not eat any seafood as I just can't stand to taste it. My bad!

BAKED POTATO INFO

Let me start off by saying, "Diabetics Beware". Potatoes are high in starch which quickly turns into sugar in the body. If you choose to eat a baked potato, have it with a lean protein source rather than making it your whole meal.

Did you know that a small to medium simple baked potato seasoned only with a pinch of salt and a teaspoon of olive oil can supply you with heart-healthy potassium and magnesium, around 3 grams of fiber, and the important immune boosting B vitamins?

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SESAME SEEDS

Seeds and nuts are healthy foods that should be eaten on a regular basis by most of us (there are always some people allergic to certain foods).  To get more sesame seeds in your diet, add them to stir-fries, and to coatings for fish, chicken, etc.  They are also good tossed into salads, veggies, and cooked brown rice. They can also be used as a crunchy ingredient in casserole toppings, etc.

Sesame seeds are high in magnesium, copper, and calcium!

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GET ACQUAINTED WITH QUINOA

If quinoa (keen wah) is not a part of your diet, it probably should be.  Many are confused about what quinoa is and its benefits.  Here are some facts:

Click on the image for easier reading.

The high level of magnesium is known to reduce headaches and regulate blood sugar, additional benefits not listed above.

EATING TO BATTLE FATIGUE

If you are fighting chronic fatigue, there are some things you can do at mealtime to help you in that battle.  

#1, don't eat heavy meals late at night.  Make breakfast your hearty meal to get your day off on the right start.  Avoid large meals at night which may tend to keep you from a good night's sleep.

#2, be aware of the foods you do eat.  Be sure to eat meals that are high in potassium, magnesium, and iron.  Be sure your meals are also high in the B vitamins as well as vitamin C.

Chronic fatigue is a hard one to overcome, I will be honest about that.  I battle it myself and it can be a real drag!  But by following the above guidelines you should start to notice improvement over time.

TOMATOES ARE A HAPPINESS FOOD!

We all know tomatoes are good for us and are a food we definitely need as a part of our diets.  Here is a reason that might surprise you; tomatoes are a happiness food.  Tomatoes are rich in lycopene which helps maintain good mood by preventing the formation of inflammatory compounds that are associated with depression.  There are other mood enhancers in tomatoes, too, such as folate, magnesium, iron, vitamin B6.  The iron and vitamin B6 are both needed by the brain to produce important mood-regulating neurotransmitters such as serotonin, dopamine, and norepinephrine.

So, eat your tomatoes and tomato products and be happy!

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WALNUTS ARE NATURE'S MULTIVITAMIN AND A HAPPINESS FOOD

Walnuts are sometimes called the multivitamin designed by nature!  If walnuts are not currently a part of your diet, they should be!  Consider this list of vitally important nutrients packed into a little walnut:

• trace minerals
• macronutrients
• magnesium
• copper
• iron
• manganese
• zinc
• calcium
• omega-3s
• folate
• other B vitamins

And I have probably missed one or two!  And by the way, walnuts are also considered 'happiness food."