Foods to help... in time of grief?

[Artiste]

Mother tells me NOT to eat fruit with certain pills; so ask your DOCTOR!

To prevent stones and other things, it seem that fruits help at lot. New discoveries?

This are not foods in times of grief maybe... and think of them to prevent some illness or sickness??

Here is a quote:

Prescriptive Fruits An orange a day keeps the nutritionist at bayProvided by EatingWell.com
PrescriptiveFruits"In our tattered abecedary of food, C is for Citrus—not to mention the vitamin that cures scurvy, fights infections, heals bruises, protects lungs and maintains healthy cartilage, bone and skin. These days, however, citrus fruits are about much more than vitamin C.
They abound in phytochemicals—170 and still counting. Also called phytonutrients, these components are found only in plants (phyto) and provide natural protection from human health hazards. Although science is still unraveling the roles that phytochemicals play, their tongue-twisting names are destined to become household words associated with disease prevention.
Lutein and zeaxanthin (pronounced zee-ya-zanthin) in oranges are antioxidant phytochemicals that protect eyes from macular degeneration, the leading cause of blindness after age 65. Tangeritin, found in its namesake, tangerine, inhibits blood-clot formation and fights inflammation associated with heart disease. Pink and red grapefruit contain lycopene, another antioxidant that protects against prostate cancer.
Most people mistakenly think that the good stuff is only in citrus juice, but the fibrous white pectin we peel away is also rich in phytonutrients. The small juice vesicles, larger segment membranes, the central core and the white layer below the skin make citrus a pectin warehouse. We've long known that pectin, containing water-soluble fiber, promotes intestinal health and cholesterol reduction. But researchers more recently have learned that citrus pectin may also stop cancer cells from multiplying and spreading.
There are other reasons to eat whole fruits rather than turning to citrus juices. Eating a whole fruit enforces reasonable portion control and saves calories compared to drinking a glass of citrus juice. Segment by segment, these fruits foster the healthy habit of slower eating.
Oranges lead the citrus hit parade and are good sources of a group of B vitamins, known collectively as folate. Researchers have studied folate's role in suppressing blood levels of homocysteine, a component of protein that's a risk factor for heart disease.
Investigators in the Nurses' Health Study, following 86,000 women, found that each 100-microgram increase in folate consumption per day—the amount in two cups of orange sections—reduced the risk of heart disease by 5.8 percent. Women who exceeded the recommended dietary allowance of folate—400 micrograms—had the lowest risk of heart disease.
Potassium, abundant in all citrus fruits, strengthens and tones heart muscles and arteries while helping to regulate blood pressure. More recently, researchers discovered that citrate, an acid found in the fruits, helps prevent the formation of kidney stones.
Nutrition guides would like us all to be consuming three daily servings of fruit. With their high density of vitamins and phytonutrients, along with their extraordinary flavor packed into a scant 60 calories, citrus fruits are a great candidate to fill at least one of these every-day eating
prescriptions. 

Pray that this helps,

hugs!

[Artiste]

I found this to be interesting this morning. Maybe you will too in dire stress or otherwise!!

Maybe it can help you or someone.

RMay I say: remind yourself that your body is DIFFERENT from others; so caution as to what foods you need and can take.

At least eat! I have NOT slept for 3 days, and know that some food helps one to recover well... even if you have AIDS or another cancer(s) or something else; check with your doctor before taking certain foods too!

Above all, a decent breakfast is best, you know that??  Hugs!!

This month's new behaviour: Start your engines
Posted Fri, Feb 29, 2008
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When the fuel light goes off on your car's dash you stop at the closest gas station and fill'er up. When your body's fuel light goes off first thing in the morning many people ignore the signal and dash out running on empty.

Yes, filling up your body's tank before leaving the house is this month's new healthy behaviour.

Breaking the fast or breakfast is one of the most important healthy eating rules that you can follow. When you wake up your body and your brain, both need fuel. Breakfast eaters think faster and clearer, solve problems more easily and are less likely to be crabby during the day. Which if you have a teenager is reason enough to insist they eat breakfast.

Trying to lose weight? Skipping breakfast may sound like a great way to save calories, but breakfast skippers ended up eating the calories they missed and then some. In a study published by Obesity Research, people who lose weight and maintain that weight loss are breakfast eaters not abstainers.

In my perfect world everyone would have time for a sit-down breakfast. If that includes you, go for a whole grain cereal that's low in sugar, salt and fat. Buyer beware, just because it says whole grain on the front of the package doesn't necessarily mean that it's a healthy pick. Make label reading your latest hobby and scrutinize each and every one you read. There isn't a standardized serving size between similar products so make sure that you're comparing equal serving sizes when you're comparing brands.

If you don't know what ½ cup (125 mL) or 1 cup (250 mL) of cereal looks like, measure it out into your bowl so you can eyeball it the next time. Pour on the skim or soy milk, sprinkle with 1 tbsp. (15 mL) ground flaxseed and ¼ tsp. (1 mL) ground cinnamon. Top with ½ banana or ½ cup (125 mL) of your favourite fresh or thawed frozen berries.

Finish your breakfast off with ½ cup (125 mL) calcium-fortified orange juice and you're good to go. The calorie count for a healthy breakfast for the average person should be between 400 and 550 calories. My breakfast is around 400 calories.

When we're in a hurry I set the table the night before with the bowls, empty juice glasses, spoons, cereal boxes, cinnamon, bananas and a knife. It really helps speed things up. The next morning it feels like the Breakfast Fairy came while we were sleeping. All that's left is getting out the ground flaxseed, milk and juice. 

On weekends, try a bowl of steel cut oatmeal. For price and flavour I like the PC Blue Menu Steel Cut Oats, topped with ground flaxseed, cinnamon, walnuts and some dried fruit.

We all need something for breakfast to get our engines revved and ready to go. But if you really don't have time in the morning, here are some Dash and Dine ideas for a breakfast on the run:

Trail mix:
Make this version the night before.

In a portable container, toss together 2 tbsp. (30 mL) of your favourite unsalted nuts, 1 cup (250 mL) Cheerio's or other whole grain cereal, ¼ cup (60 mL) dried fruit — raisins, dried cranberries, dried mango or apricots.
Calcium-fortified orange juice
PB morning:

2 slices 100% whole grain whole wheat toast — make sure the label says whole grain whole wheat — Dempster's makes a Whole Grain line.
Spread with 1 to 2 tbsp. (15 to 30 mL) peanut butter; wrap it up in wax paper and go.
Calcium-fortified orange juice
Egg lovers:

The night before, hard cook two omega-3 eggs, peel and store in the fridge overnight.
Calcium-fortified orange juice
An apple a day:

1 large apple
2 tbsp. (30 mL) unsalted nuts (walnuts are a great combo with the apple)
Calcium-fortified orange juice
Blender mornings:
Whirl this in a blender until smooth, pour into a thermos and shake before drinking.

1 cup (250 mL) skim or soy milk
½ cup (125 mL) vanilla lower fat yogurt
½ cup (125 mL) frozen blueberries
½ banana
¼ tsp. (1 mL) ground cinnamon
Related links:

Add ten every day
Say bye bye to gimmicks, hello to health

 

Take care above all with GOOD food!!  Hugs too!! Laughs and smiles!! Rest!!

[Artiste]

This is long, and worth while to think about:

Best ways to avoid cancerRebecca Ruiz
Forget fad diets or avoiding food additives.
Experts say neither will do much good in the battle to prevent cancer, the nation's second leading cause of death. The disease is expected to claim the lives of 559,650 Americans this year, according to the American Cancer Society. A sobering statistic, no doubt. Still, the good news is that cancer-related deaths are decreasing annually at 2.1%, doubling the rate of years previous. Researchers attribute the decline to improved methods of detection, increased levels of screening and changes in lifestyle.

But while the list of such preventive measures can be overwhelming, there are very basic steps, including regular screenings and positive habits, that can both lead to a healthier body and minimize one's risk of cancer.
Dr. Vilma Cokkinides, program director for Risk Factor Surveillance at the American Cancer Society, suggests a simple approach. "Don't think of it as following guidelines," she says, "think of it as a lifestyle."
Screening And detection
If you fear exams or postpone checkups for months, wait no longer to march over to the doctor's office and discuss cancer risks and detection techniques. Research has shown that screening drastically improves the chances of preventing cancer and cancer-related deaths, especially those due to colorectal, breast and cervical cancers, according to the Centers for Disease Control.
Regular screening begins at different points depending on age, gender, medical and family histories, and the type of cancer. Cokkinides recommends that adults discuss testing for breast, cervical, prostate, endometrium, colon and skin cancers with a physician. There are myriad screening techniques, so be inquisitive with a physician or specialist about which might elicit the clearest results.
Lifestyle lessons
There are good habits, like regular checkups and screening, and bad ones, like smoking, drinking, eating poorly and exercising infrequently. To many cancer experts, the scourge of high-risk behaviour is smoking, followed by obesity. Half of smokers will die from tobacco-related diseases, and tobacco use is responsible for 30% of all cancer-related deaths each year, according to the American Cancer Society.
The obesity epidemic similarly worries researchers.
"The underlying mechanisms implicating weight are very complex," says Cokkinides, "but it's thought that it has to do with fat and sugar metabolism, immune function, hormone levels and cell growth."
Obesity and being overweight have been linked to an increased risk for breast, colon, endometrium, esophagal, kidney and pancreatic cancers, among others. Roughly two-thirds of all Americans are considered overweight or obese.
In combating weight issues, Cokkinides says, people can also cultivate better eating and exercise habits, which have been shown to positively affect cancer risk. Instead of trying to find the next miracle food, consistently eat a diet rich in fresh fruit, vegetables and whole grains, and minimize foods high in fat and refined sugar as well as consumption of red and processed meats and alcoholic beverages. Regular exercise--at least 30 minutes a day, five days a week--can also decrease the risk of developing certain cancers.
The future of prevention
Dr. William Nelson, a medical oncologist and the director of translational research at the Sidney Kimmel Comprehensive Cancer Center at Johns Hopkins, envisions a future of "personalized medicine" in which current preventive measures are combined with cutting-edge technology to provide patients with precise indications of their risk factors.
This includes preventive drugs and genetic testing, which are both currently available to the public, but benefit a small fraction.
"Our tools for informing people about their risks," he says of preventive drugs and genetic testing, "have the promise to describe risk for a disease and risk for treatment side effects."
Those with high risk for breast, prostate and colorectal cancers should consult a physician about preventive drugs. Anu Chittenden, a genetic counsellor at the Dana-Farber Cancer Institute, recommends genetic counselling for those with a strong family history of cancer. Though the procedure is available for different cancers, it is largely known for detecting genes linked to breast and ovarian cancer. About 10% of women with breast cancer will have a gene mutation. Chittenden urges patients to first have a relative with the cancer tested to yield important genetic information, and to consult a genetic counsellor trained to interpret the results.
Though Nelson anticipates that new technologies will have a profound impact on how cancer is diagnosed and treated, he still believes the best prevention is done daily.
"Cancer is giant risk-benefit analysis," he says. "Go after the broad lifestyle changes!

 

Do according to your body, know and help it too!! Be happy and safe!!

Keep care,

hugs!

[Artiste]

In Winter times, we get dry throats, and at other dusty or hot times too.

My former lover (Wayne now deceased) brought me often to his mother's place. She and he grew plants in her backyard. And she enjoyed always making us tea with fresh mint that she just picked from her garden. Being a mennonite, she liked that we loved her tea.


Horehound is part of that family of mints... too. We, Richard (now deceased too) and I, used to make candy with that pure essence. And here is a recipe with it and about that plant, which can help prevent colds or your throat when you have a cold or a dry one:

The name horehound is derived from "Horus", the Egyptian god of sky and light. Ancient herbalists prescribed it for fevers and malaria and as an antidote for snakebites, rabid dog bites and ingested poison. Horehound was traditionally carried in sachets as a protection against sorcery. When mixed with ash leaves and placed in a bowl of water, horehound is supposed to release healing vibrations and should be placed in a room with a sick person
When drunk as a tea, the herb will promote mental acumen and clarity.

A native of Europe, but now naturalized throughout North and South America, horehound is a hardy perennial of the mint family - with its telltale square stem - and, like most mints, can become invasive if not controlled. The herb can be started from seed or cuttings in the early spring. The seed should be sown just below the surface and cuttings should have about a one-foot spacing. Rings of small white flowers will appear from June to September in the second year of growth, but the leaves may be cut for use or drying in the first year.

Horehound won't win any beauty prizes in your garden, but ironically, when dried, the leaves and flowers make an attractive addition to arrangements of everlastings. The herb will flourish under the most marginal of circumstances, in poor dry soil for example along the edge of driveways and other neglected areas. The only threat to horehound is to sit in very wet conditions over winter. A couple of more ornamental species of the herb are silver horehound, with its woollier leaves and whiter flowers and the denser Spanish horehound, with pink flowers. Unfortunately, both of these are only hardy to Zone 7. The Mediterranean plant, black horehound (Ballota nigra), although also a member of the mint family, is a different species with a very unpleasant odor.

Other than as a tea, horehound has no culinary application, although the herb was once used to flavor ale in England. Horehound is the champion herb for chest problems and has enjoyed this role for thousands of years. The Greek physician Dioscorides (AD 40-90) advocated a decoction of horehound for tuberculosis, asthma and coughs. The herb is an effective immune booster and is quite nutritious, containing vitamins A, B, C and E, essential fatty acids, iron, potassium and marrubin (an expectorant).

Horehound has proven to be effective in loosening phlegm and mucus in the bronchial tubes and in the lungs. It will also relieve coughs and sore throats. The German government's committee of herbal experts known as Commission E, has sanctioned horehound for use against bronchial problems, including laryngitis.

To make your own Horehound Cough Syrup, you'll need:
· ½ cup of fresh horehound leaves (or ¼ cup of dried)
· 2 cups of water
· 3 cups of liquid honey

Place the horehound a stainless steel pot with the water and bring to the boil. Remove from the heat and allow to steep for about 10 minutes. Strain and then add the honey. Mix well and bottle. The amount of honey can be adjusted for taste and consistency.

For making Horehound Cough Drops:
· 1 cup of fresh or dried horehound;
· 1 cup of water;
· 2 cups of brown sugar;
· 2 Tbsp. honey;
· Enough icing sugar to cover finished drops.


Put the horehound leaves and water in a stainless steel saucepan and bring to the boil. Simmer for 20 minutes and then cool. Strain and squeeze out the herbs. Put the liquid back into the pan and add the brown sugar and the honey. While continually stirring with a wooden spoon, bring the liquid back to simmer. Keep stirring and when the liquid falls from the spoon in a thread, test it by dropping it into a cup of cold water. If you have a candy thermometer, the temperature should reach at least 300 degrees F. When the mixture hardens enough to crack with your teeth, it's ready. If you overdo it and the mixture crystallizes, just add more water and a little more honey. When ready, poor the mixture into a lightly buttered baking dish. When cool enough, score the top to facilitate breaking the hardened mixture into squares or diagonals. Once broken up, shake icing sugar over the horehound cough drops to keep them from sticking together. Store in a moisture-proof glass jar.

 
 

I just shared that with someone on Bettermost. And maybe, you will find to helpful too?
I think that any mint can be used for tea?

Note: insist on purchasing horehound candy that was made with pure essence. If you go to the Stratford Shakespeare theatres festival, in Ontario, Canada, you can obtain that pure candy at the bonbons store downtown.

Au revoir,
hugs!

[Artiste]

Here is a pic of horehound.

You can buy it fresh or grow it easily!!

Hugs!

[Artiste]

Foods help if right ones; so do keeping busy!!

Rest, change your thoughts or your mind, do art, etc.:

  Stop the world - even for a moment - and grab some peace
By Hillary Rhodes, THE ASSOCIATED PRESS
Wake up in the morning and here it comes: The daily onslaught of e-mail messages, Facebook updates, video-game adventures, IM chats, Netflix deliveries, text-message alerts, Flash ads, crying kids, barking dogs, nagging bosses, StairMaster workouts, YouTube clips and car horns.

Stop. Breathe. But work it in fast - the second wave is on its way.

Some ideas for finding peace in between the moments of madness:

-Morning disc golf.

This niche sport - a sort of flying disc-golf combination, where players throw discs into baskets slung around trees - is an invigorating way to start the day, says Bradley Ellis, 35, a magazine editor in Moline, Ill.

Courses are often in parks and wooded areas, so it's a nice way to move your body and be in nature. In the morning, chances are you'll be one of the only ones there.

"It's as Thoreauian as I get," Ellis says.

-Commute.

It sounds counterintuitive, but some people find respite in the one time during the day when they aren't in front of a computer, preparing dinner or dining clients.

Once thought of as a burden, this daily ritual can be used as a time for reflection between toiling at the office and chores at home. Listen to music or the radio, read a book (if you're on a bus or train) or just sit back and catch some shut-eye.

-Breathe.

A lot of meditation and yoga experts focus on purposeful breathing to help achieve a sense of mindfulness and stay in the present rather than worrying about the past or anticipating the future.

"I suggest using a breathing technique where you focus on the breath and allow thoughts and feelings to flow through without holding on to them," says Zach Zander, 29, a realtor in Bel Air, Md. "Just taking the time to quiet your mind can be very rejuvenating."

-Cuddle.

Cosying up to a loved one, a stuffed animal, a pillow, a pet or a warm cup of tea can be just what the stress doctor ordered. Even in the middle of the day, why not snuggle up with someone or something that makes you feel secure for a five-minute respite to recharge and let go of worry and fear. (Note: Choose carefully.)

-Group silence.

"Having a shared moment of complete silence with a group of people is a really interesting way of being quiet," says Daniel Bryan, a computer programmer in Boston. "It's kind of awkward, but it's awesome, too. I usually feel full of gratefulness."

Bryan, 27, is part of a community art group that gets together for projects and concludes their weekly meetings with bread and tea and a minute of collective silence.

-Art.

Go to a museum or gallery, find a piece of art that moves, transports or inspires you, and sit in front of it for a while. Or do the same with a piece of public art in your office or on your commute.

-Noise.

Sometimes noise itself helps quiet the brain. The hum of a humidifier, the rushing sound of water from a noise machine and even constant traffic on a busy road can help us reach a sense of peace and remove ourselves from the everyday worries that cause consternation.

-Nap.

Studies are showing that people aren't getting enough sleep these days. Rest up with a 20-minute power nap.

And if your own home isn't comfortable enough, specially designed nap pods might be coming to a city near you.

In Manhattan, a company called Yelo offers nap cabins, where you can adjust lighting, music and aromatherapy as you catch up on some sleep. The service costs $15 for 20 minutes and $28 for 40 minutes. You can also tack on reflexology massage for an extra charge.

- Acknowledge your happy moments.

The U.K.-based magazine The Idler, a publication specializing in all things soul-nourishing and mind-calming, gives perspective to the everyday hustle-and-bustlers who think their lives need to be a constant race to get things done.

At http://tinyurl.com/create.php, readers contributed the moments when they felt happy or grateful for something. Editor Tom Hodgkinson explains that a 17th-century Chinese playwright once made a list of his sunny memories, and it can be a fulfilling process of self-reflection.

-Give.

Sometimes it's excessive self-focus that takes us away from our own happiness.

"Helping others reduces distress in givers, improves both mental and physical health. It gives people a sense of belonging and of mattering," says Psychology Today, in a recent story about a study that examined the benefits of giving.

-Laugh.

Find somebody to laugh with for a couple of minutes, suggests stress-management expert Loretta LaRoche.

"It creates a catharsis, which is a letting go," she says. "It's kind of the 'aha' for the brain."

-Music.

It doesn't have to be slow and easy. An upbeat, danceable track that gets you in the groove, maybe even up onto your feet, can do wonders.

"You want to release the energy that's pent up so that you can get into a relaxed state," says LaRoche, author of books such as "The Joy Journal" and "Life is Not a Stress Rehearsal."

Her song suggestion? "Simply Irresistible" by Robert Palmer. Here's a YouTube link: http://tinyurl.com/j93a6

- Drink.

No, that doesn't mean abuse alcohol or turn to inebriation as an escape. But a drink - alcoholic or not - shared among friends or potential friends can make for a nice moment of pleasure and camaraderie. There's a reason it's called "water cooler conversation."

-Take an adult time-out.

The moment to take a breather is at the exact moment you feel like you couldn't possibly do that.

At the height of frustration over a situation, take a "grown-up's time-out," says Sarah Susanka, author of "The Not So Big Life: Making Room for What Really Matters."

At times, you need to see yourself as no different from a toddler who can't see logic because he is too upset. You would give a four-year-old a time-out during a temper tantrum, and sometimes it's a good idea to prescribe yourself the same exercise.

"Take yourself out of the situation, sit somewhere quietly for a few minutes, and let it all go," Susanka says.

-Loosen up.

Being tied to a computer all day can be a physical detriment. If you work in an office, just getting up and walking around for five minutes can make you feel better.

Pilates instructor Brooke Siler, author of "The Pilates Body," says when you feel tension in your neck, you should roll your shoulders forward and backward in complete circles to loosen the muscles.

-Get your hands dirty.

Sometimes following the rhythm of the natural world can help add order to our own.

Get back to basics, go back to the country. The "Country Wisdom Almanac" gives 373 tips on everything from felling a tree to rescuing a fallen baby bird to making your own dill pickles and corn-husk dolls. Easier for a lunch break: Take a minute to go outside and listen to the birds or study the clouds.

-Run away.

OK, so this one will take more than a couple of minutes, but if nothing above seems to work, maybe you need one big escape.

In her book, "The Grown-Up's Guide to Running Away from Home," Rosanne Knorr talks about how to pack your bags and go live abroad.

She and her husband took off for France, where they lived in a village and enjoyed food and wine and learning a new language.

"After spending years raising our kids, we became the kids we wanted to be," she says. "Escaping must be an adventure, or it's simply more of the same."

- Put down the newspaper. Unplug your computer. They'll still be there when you are ready to come back.
ADVERTISEMENT
 
 

............

Keep care!!

Au revoir, feel good,

hugs!!

[Artiste]

Maybe this might help too?

  Five foods that fix bad breath
Posted Fri, Oct 26, 2007
POST A COMMENT »
Last night, the tacos smothered in onions were great, but this morning your breath could fell a sumo wrestler.

What to do? When your breath has been turned toxic by smelly foods -- usually garlic, onions, or curry, but fish and cheese can do a number too -- you need an air freshener for your mouth. And often: every 30 to 60 minutes until whatever it is has cleared out of your bloodstream, which sometimes can take up to 24 hours. Since brushing constantly is impossible, try countering offending foods with what's likely to be handiest: other foods.

1. Lemons. Suck on a lemon wedge or nibble on the rind -- easy to do in restaurants, where there's often a citrus garnish and if not, you can order sparkling water with lemon. For other times, lemon-flavored hard candies work just as well and are totally portable.

2. Parsley and other green garnishes. When your favorite garlic-laden pasta dish or onion-topped burger arrives with a few sprigs of parsley on the side, consider it a hint, not just eye appeal. Chewing on the sprigs afterward releases parsley's pleasant, breath-freshening oils. Garnishes of fresh basil and rosemary work too.

3. Apples and other crisp-fresh foods (firm pears, carrots, jicama). They're high in fiber, all that chewing ups saliva production, and the combo acts like a scrubbing rinse for your mouth. Sweet.

3. Crunchy spices. For a more exotic solution, pick up some anis, cardamom, coriander, and/or fennel seeds in your grocery's spice aisle. Mix equal parts in a small covered bowl and keep on the dining room table next to the salt and pepper. Chewing on a few seeds will release enough oils to sweeten after-dinner curry or coffee breath. And your mouth will taste amazing.

4. Mint sprigs or cinnamon sticks. Either of these deliciously potent flavors will squelch the sulphurous scent of onion or garlic. Plus, an essential oil in cinnamon kills a nasty type of oral bacteria, should they be aiming to set up house in your mouth. Cinnamon or mint gums are just as effective. If you pick a gum sweetened with Xylitol, it will freshen breath and help reduce cavities -- smart if you're a gum lover. Bonus: Long-term good oral care can actually make your RealAge more than 6 years younger.

5. Berries and yogurt. If you can't get through most days without indulging in foods that are hardly breath-friendly, eat for prevention -- even better than a cure. Consuming a half-cup of plain, sugar-free yogurt twice a day can lower mouth levels of hydrogen sulfide (yes, that rotten egg smell). Berries (and melons, oranges, and other fruits high in vitamin C) also deter stinky mouth bacteria. Start and end the day with a fruit cup topped with a big dollop of yogurt and you might never have to worry about bad breath again.
 

...........


Keep care,
hugs!!

[Artiste]

Do you know that potatoes can maybe important for you?

.........
The lowly spud
Posted Fri, Mar 14, 2008
POST A COMMENT »
When I think of dear old St Patty's Day I conjure up visions of Guinness, steaming bowls of Mulligan Stew and the lowly potato.

My maternal great grandfather was Irish and although my only connection to Ireland is through the stories my mother has told us about her grandda, I always feel my Irish roots are showing in March.

The potato was introduced into Ireland in the mid-1700s, where it flourished thanks to the cool temperatures and soft misty rains of the Emerald Isle. As the crop took off so did its importance to the Irish peasants. The infamous tuber became a main staple in their diets as well as potato fodder to feed their animals. In the 1840s, after three years of blight, a microscopic fungus that attacked the potato, as well as heavy rains, the crop rotted in the ground. Without their diet's mainstay, both the peasants and animals went hungry — which spelled disaster. More than one million of Ireland's eight million inhabitants died of starvation while almost two million emigrated, with most crossing the Atlantic to America.

We were potato eaters. My mother, a self-anointed plain cook, served dinners with meat playing the starring role, an assortment of over-cooked veggies as the sub players, and potatoes, usually boiled and mashed as the co-star.

While attending UBC in the 1970s I discovered that not only were brussels sprouts actually green when you cooked them (see: Will the brussels sprouts eaters please stand up?), but much to my surprise there was a whole world of grains I'd never even heard of. As my career in nutrition took off, so did my abandonment of the potato as I started experimenting whole grains.

Sure I cooked potatoes occasionally, but I became a brown rice, wheat berry, quinoa kind of girl and have been for the last 30 years.

Fast forward and enter my interest in potassium and high blood pressure.

Diet, exercise, and stress all affect blood pressure as does the role of potassium in this mélange of ingredients that make up the complex process we call good health.

The DASH Diet - Dietary Approaches to Stop Hypertension - is a clinical study that tested the effects of nutrients in food on blood pressure. Elevated blood pressure was reduced by eating a diet that emphasized fruits, vegetables, low-fat dairy foods, whole grains, poultry, fish and nuts while reducing the consumption of saturated and trans fats, red meats, sweets, sugared beverages and sodium.

The role of potassium in the diet is extremely important and people following the DASH Diet are encouraged to eat potassium-rich foods. Some examples are bananas, oranges, spinach, lentils, kidney beans, low-fat milk, halibut and cod. But the Oscar winner in the Potassium Category goes to the much maligned potato.

In addition to about 650 mg of potassium, an average potato supplies us with 45 per cent of the daily value for vitamin C , trace amounts of thiamine, riboflavin, folate, magnesium, phosphorous, iron and zinc, and with the peel on, about three grams of fibre, all for about 100 calories. It does have a high Glycemic Index, but potatoes are usually eaten with a meal, not on their own.

The potato can be a part of a healthy diet. The trick is to keep the peel on. Add potatoes a couple of times a week. Not as in French fries or potato chips, but baked, oven roasted, steamed, or boiled.

I like to boil Yukon gold or baby red potatoes with the peel on in a small amount of water, toss in a clove of peeled garlic, cook till soft, drain, and then smash them together using a large fork or a potato masher with some extra virgin olive oil. We call them smashed potatoes instead of mashed potatoes.

Or, I bake them and then top with low sodium fresh salsa and finely chopped green onions and serve as a side dish. A house favourite is Jacket Potatoes. Cut a baked potato in half and spoon on hot canned beans with tomato sauce and then serve with a side salad. I know it doesn't sound sexy, but it's a quick and easy dinner that is heart healthy, economical, tastes great and most kids love it.

Variety and moderation in our diets is key. So mix it up. Enjoy whole grains often, but don't neglect the potato.

..............

Keep healthy and keep care

au revoir,
hugs!   Do you have any potatoe stories?

[Artiste]

Can this help too??

Check with your doctor! Know your body too!

No need to drink to be happy!
..........

Ever found yourself in this predicament? St. Paddy’s Day has come and gone, and you are paying for it with a pounding headache and a frightening intolerance of natural light and loud noise.
1. How did you get here? Alcohol entered your bloodstream at a rapid rate, smothered the frontal lobe of your brain, which consequently released control of your judgment and social inhibitions, leading to footloose and fancy-free imbibing.
The symptoms of a hangover stem from the body’s need to process the alcohol and release related toxins. Common symptoms include headache, tiredness, nausea, vomiting, dehydration, weakness, anxiety, irritability, fitful sleeping, elevated body temperature and diarrhea.
If abstinence is not an option for you, face the aftermath of St. Patrick’s Day head-on this year – take precautions before, during, and after drinking.
Before
Get hydrated! Drink lots of water before a night out.
Take your vitamins. Any multivit will do, but some studies have indicated that B6 and B12 may reduce the effects of a hangover.
Eat. A full stomach will lead to slower absorption of alcohol (more time to process toxins) and will also help reduce irritation to the stomach.

During

Moderation is key.
Drink water. One glass of water between each cocktail will help keep the body hydrated and also dilute toxins to reduce stomach irritation.
Stick to the whites. Clear liquors and white wines have fewer congeners (formed during the fermentation process) and therefore are lighter on hangover effects.
Don’t mix. Sticking with one flavour will result in fewer toxins for the body to process and, in theory, a lesser effect the morning after.
Get what you pay for. It is proven that cheaper ranges of most alcohols will lead to a harsher hangover experience than more expensive varieties due to higher volumes of congeners.
Watch your smoking. Smokers are inclined to smoke more when drinking and nicotine will increase the effects of a hangover.
Eat. Keep snacking.
There is little science to the many suggestions and remedies to counteract the effects of alcohol. Remedies will have unique effects on different individuals, but you can try to counteract your poison from these suggested before-bed/morning-after cures:
Before Breakfast
Water Water Water. Regardless of any other remedies you pick, water is always top of the list. The body needs re-hydrating after a night at the bottle.
Pickle juice and Aspirin. Take 1 – 2 shots of dill pickle juice with 2 Aspirin (repeat in the morning). The pickle juice is reputed to contain essential salts and minerals that will need replenishing.
Bifidus powder. One teaspoon in a glass of water is reputed to detoxify the digestive product of alcohol, acetaldehyde that is a major cause of hangovers.
Activated charcoal. Charcoal is reputed to absorb the impurities of alcohol. Burnt toast does not qualify as charcoal!
Over-the-counter remedies. There are a lot of them in pill form that contain vitamins and minerals and are available without a prescription.
Eat again! Your choice should hopefully contain nutrients that will replenish your body, but also induce drowsiness so you can sleep it off.
Think positive. Many believe that hangovers are psychological. The power of the mind can help you feel much better.
Sleep. Sleep may be fitful but you will be resting and oblivious to the negative effects of the hangover.
In the Morning:
Vittles. Replenish your B vitamins with a high-potency B-complex. A dose of Vitamin C will also stimulate the liver and help breakdown alcohol.
Lime aid. Mix 2 teaspoons of fresh lime juice and 1 teaspoon of sugar with 8oz of water. Drink slowly to stabilize blood sugar.
Pickle juice. Repeat the pickle juice shot if you can stomach it. The Russians and Poles have sworn by this remedy for centuries.
Bananas and Honey. Both rich in potassium, bananas and honey make a delicious breakfast smoothie that will replenish essential minerals and vitamins, while the milk will replenish fluids and settle the stomach.
Breakfast. Eggs are packed with cysteine, which reportedly helps relieve symptoms. Stay away from the coffee as it will further dehydrate you while providing a false sense of relief.
Exercise. Painful, but very effective, exercise causes sweating which helps to purge the body of alcohol.

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On St. Patrick's day or another day, be happy and keep care too!

Hugs!

[Artiste]

Put healthy foods in the front inside your cupboards or on the counter...

avoid bad foods or put them in the garbage!

Vary your food, good ones!!

Au revoir, eat well, cry at times, remember to laugh too, and be happy,
hugs!