LOOKING FOR A GOOD NIGHTTIME SNACK? III

Here is another post about a good nighttime snack that helps to induce good sleep. Magnesium and Potassium are nutrients that help to promote muscle relaxation. The following foods are good sources for both magnesium and potassium. You may want to add some of these foods to your nighttime snacking if you are trying to get better sleep: bananas, avocados, spinach, sweet potatoes, and more.  Below is a file photo showing several potassium and magnesium foods.

MAGNESIUM AND SPINACH

 That little green leafy vegetable known as spinach is one of the higher vegetables for magnesium. One cup of cooked spinach provides around 40% of the recommended daily magnesium intake. Why is magnesium important? According to Registered Dietitian Sonya Angelone, a spokeswoman for the Academy of Nutrition and Dietetics, magnesium factors into more than 300 reactions in the body. Important things like the body's ability to break down protein, helping muscles to function, and energy production. Magnesium also helps carry calcium and potassium across cell membranes.

You may want to take Popeye's advice and eat your spinach. Don't like spinach? Toss a few leaves in soups and casseroles. Add some fresh baby spinach leaves to your salad. If you aren't getting enough magnesium in your diet, you may need to rely on some supplements. Discuss with your doctor, if you think your magnesium levels might be low.

Spinach is just one of several foods containing magnesium. The photo below shows some of the others.

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SOME FOODS TO BOOST BONE HEALTH

"Osteoporosis is a chronic condition that causes bones to become weak and prone to breakage," Jennifer Brown M.D., a board-certified physician in family medicine and obesity medicine. Dr. Brown went on to say, "It usually occurs in postmenopausal women as estrogen levels decline." A diet rich in essential nutrients can help one avoid painful breaks. It is important to make sure you are getting calcium, magnesium and vitamin D in your diet.

One of the foods that should be in your diet includes LEAFY GREENS. Leafy greens (such as spinach, kale and collard greens) provide both calcium and magnesium. Calcium strengthens bones, while magnesium supports muscles and helps keep bones healthy. These greens are easy to add to meals and can help maintain bone strength naturally," says Raj Dasgupta, M.D.

Dr. Dasgupta recommends eating one to two cups of leafy greens daily. You can enjoy them cooked or raw. If you can't stand the thought of eating leafy greens, try adding a handful of baby spinach into a smoothie. You will get the benefits without even realizing the spinach is there.

Our next post will be about another food to help boost bone health.

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FOODS TO HELP PREVENT OSTEOPOROSIS

Disclaimer: I have osteoporosis and over the last few years, I decided to take my rheumatologists advice and take an oral medicine one day a week. This was after a broken hip that I realized it was time to try medications. The trauma surgeon did say my bones actually looked pretty good for my age (late 70s) so I will continue this treatment. At my last test a couple of months ago, my numbers were slightly better so I will continue this regimen. This post is about eating to prevent or slow down osteoporosis. Knowing what to eat (or not eat) is important in fighting any health problem. Here are some tips for eating to prevent or slow down osteoporosis:

• You need calcium. That is probably the number one thing everyone knows about osteoporosis. It is best to get said calcium from the foods you eat and here are some good examples - fat-free plain Greek yogurt, fat-free milk and cheese, white beans, kale, collard greens, broccoli, almonds, and soybeans. Include some of these in your diet every day.
• Get plenty of lean protein. Examples are lean meats such as turkey, chicken, pork tenderloin, lean beef, legumes, peanut butter, beans, low-fat milk and cheeses. Avoid too many protein bars and shakes. That is not the best way to get healthy protein.
• Vitamin D is important, too. Actually, calcium needs vitamin D to help it travel to the bones and where it is needed. Sunshine helps the body to produce vitamin D but that requires too much time in the sun so supplement with the following foods: Fatty fish such as mackerel, salmon, sardines and herring. Soy milk, yogurt, and egg yolks also contain vitamin D. Since the list of foods rich in vitamin D is slim you may need to discuss a vitamin D supplement with your doctor (I do take a daily vitamin D supplement as recommended by both my primary care doctor and my rheumatologist).
• Magnesium is also beneficial in preventing and fighting osteoporosis. Magnesium helps the body absorb calcium to help maintain a strong bone structure. Magnesium is found in seeds such as pumpkin, sesame, and flax, brown rice, Swiss chard, spinach, sweet potatoes, beans, wheat germ, etc.

This is a short list of foods that will help you prevent or slow down osteoporosis. There are more but if you make a point of including several of the above foods in your daily diet you will be well on your way to preventing this bone disease.

USE MUSTARD ON YOUR SANDWICH

Mustard is actually a good-for-you condiment. No matter whether you choose, brown, yellow, Dijon - they are all made from the seeds of various mustard plants. Mustard is rich in selenium - which plays a key role in thyroid function - and in magnesium, which is crucial to bone health as well as energy. Also, most yellow mustards get their color from added turmeric. Turmeric is a spice known for its powerful anti-inflammatory properties. 

Here's another little trick for you - substitute mustard for half the mayonnaise in salads such as tuna and potato.

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THE IMPORTANCE OF MUSTARD SEEDS IN THE DIET

From Bible parables to today's table, importance has been placed on mustard seeds.  These tiny little seeds are found inside the seed pods of the mustard plant.  The mustard plant is a cruciferous cousin to broccoli and cabbage.  The brown seeds are pungent with a sharp, spicy-hot flavor and are used in brown mustards and Dijon mustards.  The milder, yellowish-white seeds are used to make the traditional American mustard.  These seeds are widely available and make great seasonings for meats, etc.  They are also great for pickling.  When gently toasted for a few minutes in a dry pan (shake pan constantly during toasting), they get a nutty essence and crunch that makes them a great garnish for fish, salads, rice, etc.

Being products of the cruciferous family, they contain natural healing components.  In studies the phytonutrients of the mustard seeds have shown to help prevent cancer, especially of the intestinal tract including the colon. 

Mustard seeds have anti-inflammatory properties ranking high as a source of selenium, a nutrient which that has been shown to help reduce the severity of asthma, decrease some of the symptoms of rheumatoid arthritis, and help prevent cancer.

They are also a good source of magnesium. Like selenium, magnesium has been shown to help reduce the severity of asthma, to lower high blood pressure, to restore normal sleep patterns in women having difficulty with the symptoms of menopause, to reduce the frequency of migraine attacks, and to prevent heart attack in patients suffering from atherosclerosis or diabetic heart disease.

Other compounds found in mustard seeds are manganese and omega-3 fatty acids, magnesium, and phosphorus.

Include mustard and mustard seeds in your diet for their health benefits.  The flavor is an added benefit!  Why hot get rid of the mayonnaise and mayo type sandwich spreads you are currently using and replace them with mustards.  Remember, it is the small changes over time that make the biggest difference in your diet.

 

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!