Month: September 2018

Carbs/Information Share

https://www.medicalnewstoday.com/articles/323110.php
Carbohydrates are an essential component of the diet, and many high-carb foods offer excellent health benefits.

There has been a lot of negativity surrounding carbs in recent decades. However, they are one of the main nutrients that the body needs, along with protein and fats. Carbs are essential not only to survive and function properly but to thrive.

Although refined carbs are processed and generally offer little to no nutritional value, unprocessed and whole food sources of carbohydrate are usually nutritious and can be very healthful.

In this article, we take a look at 15 high-carb foods and consider what they can do for your health.

High-carb vegetables

Adding these healthful, high-carb vegetables to a meal will boost its carbohydrate content:

1. Sweet potatoes

Sweet potatoes are a delicious favorite to include in a range of meals.

One medium, baked sweet potato with the skin on has 23.61 grams (g) of carbohydrates. Sweet potatoes are an excellent source of potassium and vitamins A and C.

A 2015 study found that some of the carbohydrate molecules in purple sweet potato may also have antioxidant and antitumor benefits.

2. Beets

Beetroots, or beets, are a sweet, purple root vegetable that people can eat either raw or cooked.

One cup of raw beets has 13 g of carbs. Beets are rich in potassium, calcium, folate, and vitamin A. They also provide people with naturally occurring inorganic nitrates that can benefit heart health.

3. Corn

mother and daughter eating corn on the cob


Unprocessed carbohydrates are generally healthful.

Corn is a popular vegetable that people can enjoy year-round as a side dish, on the cob, or in a salad.

A measure of 100 g of corn contains 25 g of carbohydrates and 3.36 g of protein. It also provides a good amount of vitamin C.

According to a 2007 study, corn is beneficial for blood sugar levels and high blood pressure.

High-carb grains

Grains and pseudograins, which are the seeds of broadleaf plants, are great sources of carbohydrates. Whole-grain varieties provide protein and fiber and offer plenty of additional healthful benefits.

Grains are versatile and can form the main part of many meals. Rather than eating white rice and white bread, people can incorporate the following healthful high-carb grains into their diet:

4. Quinoa

Quinoa is a nutritious pseudograin. It tastes similar to other types of grain, and people can prepare and eat it in the same way.

One cup of quinoa contains 39.41 g of carbohydrates, 8.14 g of protein, and only 1.61 g of sugar.

Quinoa is also rich in minerals, including magnesium, potassium, and phosphorus.

As quinoa is high in both fiber and protein, it may help people lose weight. A 2010 study on rats has indicated that quinoa may help control blood sugar levels too.

5. Brown rice

Brown rice is a common side dish and a healthful alternative to white rice.

One cup of cooked brown rice has 36 g of carbohydrates.

This grain is also rich in antioxidants.

6. Oats

Oats are one of the most healthful and versatile whole grains. Different varieties are available, including rolled, steel cut, and quick oats.

A cup of old-fashioned rolled oats will provide 27 g of carbohydrates, in addition to 5 g of protein and 4 g of fiber.

Research has shown that oats can benefit people’s cardiovascular health.

High-carb fruits

Fruits are an excellent source of healthful carbohydrates, particularly those below:

7. Bananas

Bananas are widely available and make for a convenient snack.

One medium banana has 26.95 g of carbs. Like sweet potatoes, they are also rich in potassium and vitamins A and C.

As a result of their potassium content, bananas are good for heart health and lowering blood pressure.

8. Apples

Apples are crunchy fruits that it is possible to buy year-round in grocery stores. They come in many varieties.

One medium apple contains 25.13 g of carbohydrates. It also provides vitamins A and C, potassium, and fiber.

According to a study involving older women, apples may lower the risk of disease-related mortality, including cancer mortality.

9. Mangos

man slicing a mango


Mangos are a good source of healthful carbohydrates and also contain vitamins, potassium, and fiber.

Mangos are a sweet tropical fruit.

One cup of chopped mangos has 24.72 g of carbohydrates.

Mangos are also high in vitamins A and C, potassium, and fiber.

Try adding mango chunks to breakfast cereals or smoothies. Mango is also great eaten alone as a snack. They are ready to eat when they yield slightly to gentle pressure.

High-carb dried fruits

A range of healthful dried fruits can help people achieve their daily carbohydrate needs. People can try eating the following dried fruits alone as a snack or adding them to a trail mix or meal:

10. Dates

There are many varieties of date, and they are naturally sweet enough to be used as a sweet snack or dessert.

There are 17.99 g of carbohydrates in one pitted Medjool date. This fruit is also rich in fiber, calcium, phosphorus, potassium, and vitamin A.

11. Raisins

Raisins are dried grapes that work as a standalone snack or can add flavor and texture to cereal bars, salads, yogurts, or granola.

One cup of raisins packs in 129.48 g of carbohydrates. They also contain minerals, including potassium, magnesium, phosphorus, and calcium.

Raisins are a good source of antioxidants too.

12. Goji berries

People refer to goji berries as a superfood due to their high antioxidant content.

One cup has 32 g of carbohydrates and 5 g of protein. Goji berries are also a great source of vitamin A.

What carbs should you avoid?

What carbs should you avoid?
Some sources of carbohydrate are more healthful than others. In this article, we discuss how to maintain a high-carb diet and still stay healthy.
Read now

High-carb pulses

Pulses, such as beans and lentils, are high in carbohydrates, protein, and fiber. They are a great addition to any diet and can help people feel fuller for longer.

Try the following healthful, high-carb pulses:

13. Kidney beans

Kidney beans belong to the legume family. They are one of the most common beans to include in the diet.

One cup of kidney beans has 21 g of carbohydrates. They are also a good source of protein and fiber, with 6.99 g and 8.1 g per cup respectively.

These beans also contain potassium and iron. The consumption of white or dark kidney beans may improve inflammation in the colon.

14. Garbanzo beans

Garbanzo beans, or chickpeas, are also legumes. They are the primary ingredient of hummus.

One cup contains 19.01 g of carbohydrates as well as 5 g of protein.

Garbanzo beans are rich in fiber and calcium. Study results suggest that they can improve heart health and digestion.

15. Lentils

Lentils are popular high-protein legumes.

One cup of boiled lentils provides 39.86 g of carbohydrates along with 17.86 g of protein and 15.6 g of fiber.

Lentils are high in phosphorus, potassium, calcium, and folate.

High-carb foods to limit or avoid
young women drinking soda and eating potato chips


People wanting to follow a healthful diet should avoid sodas and potato chips.

For a healthful diet, people should limit or avoid refined carbohydrates with little or no nutritional content. High-carb foods that people should try to avoid include:

  • candy
  • sugary breakfast cereals
  • white pasta
  • white bread
  • white rice
  • cookies, muffins, and other baked products
  • flavored and sweetened yogurt
  • potato chips
  • sugary juices
  • sodas
  • foods and drinks with a high fructose corn syrup content
  • foods and drinks high in refined sugar
  • processed foods

Outlook

When it comes to carbs, the rule of thumb is to select whole foods and avoid processed and refined carbohydrates.

Whole foods that are high in carbs generally offer lots of essential nutrients and health benefits for the body.

People with a specific health issue or concern should talk to their doctor or a registered dietitian to determine which high-carb foods are right for them.

Snappy Tuna Melts/Recipe Share

exps159477_TH163619B09_29_4b-1-696x696

Ingredients

  • 1 pouch (11 ounces) light tuna in water
  • 1 hard-boiled large egg, coarsely chopped
  • 2 tablespoons reduced-fat creamy balsamic vinaigrette
  • 1 tablespoon stone-ground mustard, optional
  • 4 whole wheat hamburger buns, split
  • 8 slices tomato
  • 8 slices reduced-fat Swiss cheese

Directions

  • In a small bowl, mix tuna, egg, vinaigrette and, if desired, mustard. Place buns on an ungreased baking sheet, cut side up. Broil 4-6 in. from heat 1-2 minutes or until golden brown.
  • Spread tuna mixture over buns; top with tomato and cheese. Broil 2-3 minutes longer or until cheese is melted.
Nutrition Facts

2 open-faced sandwiches (calculated without mustard): 341 calories, 13g fat (5g saturated fat), 105mg cholesterol, 557mg sodium, 27g carbohydrate (6g sugars, 4g fiber), 35g protein. Diabetic Exchanges: 4 lean meat, 2 starch, 1 fat.

Originally published as Super Quick Tuna Melts in Taste of Home February/March 2016

Quote of the day/Word of the day Share

Quote of the day!

“Freedom has its life in the hearts, the actions, the spirit of men and so it must be daily earned and refreshed — else like a flower cut from its life-giving roots, it will wither and die.”

― Dwight D. Eisenhower

photo of pink rose on white surface

Word of the day!

prov·e·nance
[ˈprävənəns]

NOUN
the place of origin or earliest known history of something.
“an orange rug of Iranian provenance”
synonyms: origin · source · place of origin · birthplace · spring · wellspring · fount · roots · history · pedigree · derivation · root · etymology · provenience · radix
the beginning of something’s existence; something’s origin.
“they try to understand the whole universe, its provenance and fate”
a record of ownership of a work of art or an antique, used as a guide to authenticity or quality.
“the manuscript has a distinguished provenance”

ORIGIN
late 18th century: from French, from the verb provenir ‘come or stem from’, from Latin provenire, from pro- ‘forth’ + venire ‘come’.

Here’s How Long It Actually Takes To Heal Inflammation/ Information Share

https://www.mindbodygreen.com/articles/how-long-it-takes-to-heal-inflammation

1. Focus on your diet.

Taming chronic inflammation starts with what you put on the end of your fork. In other words, your best defense to fight inflammation starts with your very next meal or snack. Researchers find that a pro-inflammatory diet significantly increases weight gain and your risk for being overweight or obesity.

The best way to shift that balance is to eat fewer inflammatory foods and much more anti-inflammatory food. The latter include wild-caught fish, loads of nonstarchy vegetables, low-sugar fruit like berries and avocado, raw nuts and seeds, and cultured and fermented foods. Stop and consider, for instance, that our ancestors ate nearly an equal ratio of omega-3 and omega-6 fatty acids—whereas today we are eating 20 times (sometimes higher) of inflammatory omega-6 fatty acids. We’re eating fewer anti-inflammatory foods, but the inflammatory ones we consume (sometimes from not-so-obvious sources like almond milk or factory-raised eggs) can crowd out the healthy ones.

Take soybean oil, prevalent in pretty much any restaurant you eat, which can decrease the amounts of the anti-inflammatory fatty acids EPA and DHA. Even if you’re avoiding the usual suspects like sugar, gluten, and other high-sensitivity foods I often talk about, inflammatory foods can be slipping into your diet. Grain-fed meats, vegetable oils, roasted nuts and seeds, and pretty much any processed food in your grocery store fuels inflammation.

2. Heal your gut.

You cannot fix inflammation without fixing the gut. When your gut lining is disturbed, it cannot absorb nutrients optimally and inflammation develops. Eventually problems like leaky gut lead to food sensitivities and even autoimmune disease.

A downward spiral occurs as gut inflammation becomes systemic (or full-body) inflammation, creating pain, headaches, and other symptoms that you might never suspect originated in your gut.

Healing gut inflammation requires time and patience. The right protocol eliminates food sensitivities, incorporates plenty of anti-inflammatory foods, and includes gut-supporting nutrients like L-glutamine, probiotics, and prebiotics. Here’s a three-day plan to get you started.

3. Get the right nutrients.

If you’re not eating an anti-inflammatory diet and incorporating other lifestyle strategies delineated here, taking supplements that can lower inflammation won’t help much.

But combined with the right diet, supplements can help tame inflammation. Among the favorites I use in my practice daily are:

  • Curcumin: Turmeric is that beautiful yellow-orange spice, but its main claim to fame is curcumin, which provides anti-inflammatory, antioxidant, and gut-healing benefits. Sprinkle organic turmeric powder onto all your food, but to get the full anti-inflammatory benefits, consider a concentrated curcumin supplement.
  • Fish oil: The two main, anti-inflammatory omega-3 fatty acids, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are important anti-inflammatory promoters in the body that are often deficient in the American diet. Studies have shown that these omega-3s help reduce inflammation in the gut and elsewhere. Make sure you source the right type. I only recommend practitioner-grade supplements.
  • Probiotics: These healthy microorganisms support optimal gut-flora balance, but evidence shows they can also reduce inflammation. It’s always best to source a high-potency probiotic from a reputable company that focuses on gut health. Read my guide to choosing probiotics here.

4. Avoid environmental toxins.

Many of the over 80,000 chemicals we are exposed to daily have not been tested for human safety. They are everywhere: in our furniture as fire retardants, in cosmetics as heavy metals, in our household cleaners as emulsifiers, and in our food as preservatives. These toxins create all sorts of problems. They disrupt our hormonal balance, keep our immune system revved up, and increase our risk for diseases including cancer and autoimmune disease. Chronic inflammation plays a role in all of these problems.

Just like we are all inflamed, we are all toxic. To reduce that toxic load, you’ll want to minimize the toxins you’re exposed to daily that are under your control.

That might mean becoming more mindful about what cosmetics you use, what household cleaners you keep around, and what skin products you spread on your body, as well as drinking clean, filtered water, eating mostly organic plant foods, and if you are a meat eater, mainly consuming clean protein sources like pasture-raised meats.

You’ll also want to eat plenty of detoxifying foods, including leafy and cruciferous greens, along with spices like turmeric. Once or twice a year, consider working with a professional to incorporate a plan that provides your cells the nutrients they require to optimize detoxification. And a gut cleanse is a great way to clean out the pipes and dump some of those accumulated toxins.

5. Move your body.

Research shows that regular exercise protects against chronic low-grade systemic inflammation present in diseases, such as type 2 diabetes and cardiovascular disease. I like to use the word “movement” as opposed to “exercise” because movement encompasses a broader array of activities.

Yours might include yoga, brisk walking, or weight resistance exercises. Research shows high-intensity interval training, which is fast and effective, can reduce the inflammation that contributes to disease like cancer. But remember this—if you’re a CrossFitter or do any high-intensity exercise, then stock up on the anti-inflammatory nutrients I mentioned above. Moderate exercise reduces inflammation, but extreme exercise (like marathon training and Tough Mudders) will increase inflammation.

The important thing is that you do something that challenges your body without abusing its limits.

6. Manage your stress.

Stress is a major and underestimated factor that affects inflammation, even when all other lifestyle behaviors (like diet and exercise) are on point.

Stress increases inflammation, regardless of how good you’re being with your diet. It activates the fight-or-flight response that makes you feel like you’re under attack when you’re not. It can lead to elevated blood pressure, palpitations, and reduced blood flow to the intestines, resulting in poor digestion and assimilation of nutrients.

Some of my patients live under and handle such elevated levels of stress on a daily basis they consider it normal. They have become desensitized to the thought of stress, but their bodies have not been desensitized to the ravages of stress. Essentially, they’ve ceased to notice what a huge impact stress has on their lives. I often point out to my patients how full their plates are and how even if the load they carry (between work and social life) feels “normal,” it shouldn’t be their “normal.”

Forty percent of Americans get less than the seven hours of recommended sleep per night. When compared to the amount of sleep Americans got in 1942, we are getting one hour less per night. That’s outstanding considering modern technology should be making our lives easier, not harder. The problem is the health ramifications of sleep deprivation.

Studies support what I see regularly in my practice: Sleep deprivation can trigger or exacerbate inflammation. Multiple mechanisms are at work here. Sleep loss adversely alters the body’s inflammatory markers, but then you are more prone to make unwise food choices, fuel up on caffeine to get through the morning, and feel more stressed throughout your day with less sleep. Keeping inflammation under control requires eight to nine hours of solid, uninterrupted sleep every night.

Sleep hygiene is important. At least one hour before bedtime, shut down your electronics, block out sleep-disrupting blue light by putting on your blue-spectrum-blocking glasses, dim the lights, and pull up a good book to read (on paper).

Starship, Nothings Gonna Stop Us Now/Song Share

 

https://vimeo.com/254734686

Looking in your eyes I see a paradise
This world that I’ve found
Is too good to be true
Standing here beside you
Want so much to give you
This love in my heart that I’m feeling for you

Let em say were crazy, I don’t care about that
Put your hand in my hand baby
Don’t ever look back
Let the world around us just fall apart
Baby we can make it if were heart to heart

Chorus:
And we can build this thing together
Standing strong forever
Nothings gonna stop us now
And if this world runs out of lovers
Well still have each other
Nothings gonna stop us, nothings gonna stop us now

I’m so glad I found you
I’m not gonna lose you
Whatever it takes I will stay here with you
Take it to the good times
See it through the bad times
Whatever it takes is what I’m gonna do

Let em say were crazy, what do they know
Put your arms around me baby
Don’t ever let go
Let the world around us just fall apart
Baby we can make it if were heart to heart

And we can build this thing together
Standing strong forever
Nothings gonna stop us now
And if this world runs out of lovers
Well still have each other
Nothings gonna stop us, nothings gonna stop us

Ooh, all that I need is you
All that I ever need
And all that I want to do
Is hold you forever, ever and ever, hey

(guitar solo)

And we can build this thing together
Standing strong forever
Nothings gonna stop us now
And if this world runs out of lovers
Well still have each other
Nothings gonna stop us
Nothings gonna stop us, whoa
Nothings gonna stop us now, oh no

Hey baby, I know, hey baby, nothings gonna stop us
Hey baby, woo, nothing, hey baby
Nothings gonna stop us now yeah

Challenge/Three Things Challenge

Today’s things are: death, humor, stupid

https://thehauntedwordsmith.wordpress.com/2018/09/27/three-things-challenge-27-sept-2018/

The humor to me is that noone buries a tree

Trees can die and they experience death

How stupid it is to think!

MwsR ❤

Challenge Post/Challenge You To

https://esthernewtonblog.wordpress.com/2018/09/27/i-challenge-you-to-33/

Today  it  is

cropped-art-bible-book-320266-113.jpg

FAVOURITE BOOK…

 

I love the books whose stories go on and on

Whose endings really never end

Whose words take meaning and deliver

Those or the books that I favor.

The books whose characters take on in our own lives

Each playing a starring role

Whenever something impending happens

This is when it starts to grab hold.

Books are like a life between their own covers

My favourite one of these is too many to say

I love the ones who I can guess and follow

Un-ending forever in the mind of its readers.

MwsR ❤

Let’s talk about … “Nose Uppity People”

 

1684004136-quote-Jesse-Jackson-never-look-down-on-anybody-unless-youre-131382_1Hey guys,

Something has been weighing on my mind for some time now.

It has to do with people who think they are superior to others. Whether these people come from an organization, cult, church, work place, or wherever, you will always find some people who look down their nose on others.

An example is…

A lady whom I will not mention, thinks because she has not had an easy life due to her declining health, and personal circumstances, she finds it hard to accept any other person’s circumstance as dire straights or a good reason  for not getting out and about, for whatever that reason may be.

Don’t you hate it when one person makes a decision to snub another because they think that person is making excuses and all? I do. I do not pretend to know someone elses’ predicaments that they personally deal with, nor should I hold that right, but only to my own self. It is clearly not the way we as humans with hearts should be.

I personally think that for another to quickly condemn or look down their noses at another, well, that means they themselves have something of an issue in their own hearts. I could be over interpreting but I think not.

Just to let you in on a secret or two…

People deal and handle differently each circumstance, event, crisis, and what have you. No one can tell another person how to do that, nor should they, It is wrong, to assume that since you can handle things, another might also. Also, who the heck are you to say for another person, what is their personal battles?

You cannot!

Please if you have been doing this, stop!

No one comes with instructions. No one comes with a plan. We all deal and have different opinions and feelings on all matters of our lives. We are individuals. What may be a “drop  of water” in the bucket to you may be a “waterfall“of emotions for another. Please do not think you are a superior in that. You aren’t.

I am just trying to say in as simple terms as I can….

We ARE ALL INDIVIDUALS with different backgrounds, behaviors, feelings, thoughts, emotions, etc

If you have nothing good to say, think, or implement into another’s life, think twice, stay nice!

Thanks for reading, see you on this side of the rainbow, folks!

MwsR ❤