There is a lot of hype these days over the idea of Superfoods. So, I thought it would be appropriate to discuss some of the foods. But first a definition. A Superfood is defined as “a nutrient-rich food especially beneficial for health and well-being.”
I created this recipe myself years ago when I had cottage cheese in the house and wanted to make it more interesting. This will make a complete meal with a few whole grain crackers or slice of bread on the side.
Prep Time10 minutesmins
Total Time10 minutesmins
Servings: 4
Calories: 204kcal
Author: Deborah Hanyon, MPH, RDN, ACE-CHC
Ingredients
2wholeAvocadoscut in half, pitted and sliced
2cupLow-fat cottage cheese
2 tbspSalsa
Instructions
Cut avocados in half; remove pit, peel and slice
place 1/2 cup cottage cheese on small plate or bowl
place 1/2 of avocado around the outside rim of cottage cheese
The vibrant color of beets is your first clue that these unique vegetables are highly nutritious. But what is the nutrient behind the color of beets? The nutrients are called “Betalains.”
Betalains are members of the carotenoid family. Carotenoids are rich in antioxidants. Antioxidants protect against damage from the sun and other environmental toxins.
To help you get a chance to try beets, below is a recipe my husband likes to make.
*NOTE: Beets are an excellent source of natural food colorings. Click here for an awesome website that teaches all about natural dyes, including beets.
Apple cider vinegar is the result of the fermentation of apple cider, which is made from fresh, crushed apples, including the cores, peels, and flesh.
Fermentation occurs when yeast is added to the apple cider mixture. This process produces acetic acid, also known as apple cider vinegar.
The healthiest form of apple cider vinegar is the unfiltered, unpasteurized form. This is because the enzymes remain active.
Regardless of whether it is pasteurized or not, however, studies show that the acidity in apple cider vinegar protects the stomach against pathogens.
The acid stimulates the production of hydrochloric acid in the stomach, which is essential for proper digestion.
In some studies, apple cider vinegar caused leukemia cell death and inhibited tumor growth.
Apple Cider vinegar is also a source of polyphenols, protective ingredients found in plants.
Interesting Folklore on Apple Cider Vinegar
1. Hippocrates used vinegar to manage wounds.
2. Hannibal of Carthage used vinegar to dissolve boulders that blocked his army's path.
3. Cleopatra dissolved precious pearls in vinegar and offered her love potion to Anthony.
4. Sung Tse advocated hand washing with sulfur and vinegar to avoid infection during autopsies.
Smoothie bowls… the delicious concoctions that have quickly become everybody's favorite breakfast-snack-dessert-treat. This Antioxidant-Rich Beet and Berry Smoothie Bowl is made with probiotic-rich yogurt, healthy avocados, and bright pink beets and berries. It's easy and full of protein whenever hunger strikes! Click here for the free recipe.
Do you have low magnesium? It is a common condition but shows up more readily in certain populations. Read on to see if you are at risk for low magnesium and what you can do about it.
What Can Cause Low Magnesium:
While this deficiency can happen to anyone. There are certain populations that are more at risk. Below, we look at 10 populations that are most likely to be deficient. We also explore why they have a higher risk, overall.
The Elderly
One reason the elderly are at risk is that older adults tend to consume less magnesium in their diet. Also, as people age, their body is less able to absorb the magnesium in the food they eat.
Another potential cause is high intake of medicines. As people age, the amount of prescription drugs tends to increase. Many of these medications interfere with absorption.
Magnesium deficiencies are associated with several diseases, including Alzheimer's. Unfortunately, multivitamins do not contain 100% of the US Recommended Daily Allowance (RDA) of magnesium. So, a supplement may be necessary to prevent deficiency in the elderly.
Children with Autism
Children with autism often have sensory processing and motor issues that affect their choice of food. The diet is often severely limited. What is known as the “white diet” is common. For example, macaroni and cheese, chicken nuggets, apple juice, crackers are common favorites. A diet limited to only white foods is going to be deficient in many nutrients, including magnesium.
If a child is severely limiting their food intake, a multivitamin with minerals is recommended. A magnesium supplement may be necessary as well. Check with your doctor before supplementing with magnesium. Every child's nutrition needs are unique, and too much of one nutrient can negatively affect the status of another nutrient in the body.
People who Restrict Carbohydrates
Many of the foods high in carbohydrates are also high in magnesium. For example, whole grain breads and cereals, beans and peas, and leafy green vegetables are high in magnesium. In contrast, foods that are low in carbohydrates also tend to be low in magnesium. For example, meat and cheese. Thus, if you are on a low carb or ketogenic diet, it may be necessary to supplement your diet with magnesium.
People who Consume Certain Types of Antacids
Two types of antacids, known as Proton Pump Inhibitors (PPI) and H2 inhibitors, interfere with magnesium absorption. These are medications that reduce the amount of acid produced in the stomach. Reducing acid production increases the pH of the stomach. This in turn decreases the ability of stomach to break down magnesium into a form the body can use. As a result, people taking these types of antacids are at increased risk of deficiency.
People who are diabetic are at risk for magnesium deficiency. In diabetes, blood sugars run high. In an attempt to flush out the extra sugars, the kidneys increase urine production. As a result, there will be an increased loss of important nutrients including magnesium.
People with Crohn’s Disease
Crohn's disease causes many digestive issues including frequent bouts of diarrhea. As a result, magnesium is lost. Crohn's disease also interferes with absorption of magnesium.
People with Intestinal Removal
The intestines are where most of the nutrient absorption occurs. When part of the intestines are removed, or not functioning properly, magnesium absorption is decreased.
People Who are Alcohol Dependent
People who are alcohol dependent don't usually eat a diet sufficient in nutrients. Also, what they do eat gets excreted through the urine. Thus, people who are alcohol dependent are at risk for magnesium deficiency.
People Who Take Thiazide Diuretics
All diuretics cause increased urination to prevent water retention. Thiazide diuretics are used to treat blood pressure. Unfortunately, a side effect is increased loss of important nutrients including magnesium.
Below are the Most Common Generic Names of Thiazide Diuretics:
Chlorothiazide
Metolazone
Indapamide
Hydrochlorothiazide
Chlorthalidone
Methyclothiazide
People Eating the American Diet
The American diet is high in processed foods and refined breads and cereals. It is also high in meat and cheese, and low in whole grains, vegetables, and fruit. The result is inadequate intake of many nutrients, including magnesium.
The Effect of The Refining Process
When whole grain breads are refined to make white bread, the outer bran and germ are removed. The same thing happens when brown rice is refined to make white rice. Most vitamins, minerals and fiber are in the bran and the germ. Thus, most of the nutrients are removed during the refining process.
There is virtually no magnesium, vitamin E, vitamin B6, thiamin, niacin, or folate remaining in the refined product before fortification.
In 1941, the Food and Drug Administration (FDA) stated that all “fortified” or “enriched” labeled breads, cereals, and rice must include iron, riboflavin, thiamin, and niacin. The folate requirement was added later. Thus, all “fortified” and “enriched” breads are good sources of iron, riboflavin, thiamin, niacin, and folate.
They are NOT, however, good sources of magnesium, vitamin E, or vitamin B6. Thus, the American diet is severely lacking in many nutrients, including magnesium.
Below is a magnesium rich dish for you to try:
Note that you can go into the free myfitnesspal.com app on android or Apple and the QR code in the recipe will work for you.
People have been asking me what they should be feeding their kids who have ADHD. One of the major things you want to try to achieve is a balanced diet.
What I mean by this is, regular meals and healthy snacks, sufficient protein, calcium and iron, and as natural as possible. So, I have put together three healthy alternatives for picky eaters to help make transitions easier.
Three Healthy Alternatives for Picky Eaters
Most kids love macaroni and cheese, chicken nuggets, and don't like vegetables much. This “problem” is exacerbated when the child will only eat macaroni and cheese and chicken nuggets and won't eat vegetables. OR when all they are eating is boxed macaroni and cheese and frozen processed chicken nuggets.
This is often the case for children with autism, ADHD, and sensory processing difficulties. As a result, I have looked for and found three healthy alternatives for picky kids, that hopefully won't be too time consuming or difficult to make. Especially because you can double the recipes and serve as leftovers and/or freeze for a later time.
It's kind of a “Instead of this, Eat that,” scenario.
Healthy Alternatives for Picky Eaters Number 1
Hiding vegetables in sauce by pureeing the sauce and vegetables together.
I discovered a recipe “Hidden Veggie Mac and Cheese” a couple of months ago through Pinterest. We finally made the recipe (I had previously posted the recipe from the website–THIS IS AN UPDATE).
I decided after thinking about it for a few months that this recipe would probably not be successful because of the cauliflower and butternut squash. Our son hates cauliflower, and the texture of squash is just too much for him.
I evaluated the nutrition facts on MyFitnessPal.com last night, after my husband made the macaroni and cheese and my son loved it.
The vitamin A in each serving is increased from about 7% to over 40% from our original homemade macaroni and cheese. This with only 1/2 cup of carrots. I would've liked to add more to the recipe but didn't want to overdo it because my son is so picky.
My son likes macaroni and cheese in all forms, except I have had a tough time recently getting him to accept whole wheat pasta with his cheese. My solution to this problem is to use lentil pasta. This is perfect for those of you who are gluten-free or who are trying to reduce the amount of wheat in your diet.
Lentil pasta is super high in protein, and an excellent source of iron, folate, magnesium, and fiber.
When I cook lentil pasta, I usually cook it a little longer than the package directions say. This is because it doesn't taste as good al dente, and my son complains unless it's just right–past al dente state.
Personally, I think we all could benefit from eating a wider variety of grains and legumes. In fact, I've recently been scratching my head wondering when did we start eating only wheat pasta and bread?
He likes this better than the original mac and cheese recipe
Healthy Alternatives for Picky Eaters Number 2
Making Cream of Fresh Vegetable Soups.
This is one I've been using successfully for years.
Broccoli, carrots, potatoes, and mushrooms all make excellent pureed cream soups. And there are others as well. However, my son likes the broccoli soup the best, especially if I add cheese. (Can anyone say, “Cheese Sauce?”)
Processed chicken nuggets…Not only are they expensive, but most of them are filled with artificial stuff and preservatives galore. Plus, they are high in sodium. So, making homemade chicken nuggets (or tenders if you prefer), is a fantastic way to ensure you child is getting enough protein in their diet. The recipe below can be doubled or tripled, or even cut in half, and the rest can be frozen for future use.
Homemade Chicken Nuggets
Ingredients
2 pounds chicken breast meat (tenders, fillets) cut into 1-inch pieces/squares
Diabetes Type 2 is the more common type, and it was formerly known as Adult-Onset Diabetes since it was mostly diagnosed in the adult age group. However, with recent advances in medicine, it is now known that the disease is not limited to adults as it affects children and teenagers alike.
According to the American Diabetes Association, 34.2 million Americans or 10.5% of the population have diabetes, with nearly 6,000 youths newly diagnosed with Type 2 Diabetes annually as of 2020.
This is a very alarming statistic since it is known that Diabetes kills more Americans every year than AIDS and breast cancer combined.
Diabetes in childhood is a growing concern in America and parents should help manage and prevent their children from having diabetes by making healthy lifestyle changes early in childhood.
Here are three recommendations on how to prevent and manage childhood Type 2 Diabetes.
1. Weight Management
According to the American Diabetes Association, 89% of adults with diagnosed Diabetes are overweight or obese. Obesity is a known major risk factor for developing Type 2 Diabetes. Teaching children how to eat a balanced diet with low glycemic index foods at an early age will help reduce the risk for developing Type 2 Diabetes.
A balanced diet will supply their body with the proper nutrition and low-glycemic index foods can prevent their blood glucose from rising too high. Low-glycemic index foods are still possible to find even on a budget. Our article on ‘Healthy Eating on a Budget’ talks about healthy meal planning for kids on a budget, which is definitely worth a read.
Here are examples of low-glycemic index foods that children could enjoy:
Portion control simply means controlling how much food is eaten in one sitting. Increased portion sizes are linked to weight gain and overeating. Parents can prepare their children’s plates with the proper proportion of different food groups. The USDA through Myplate.gov has simple guidelines online that can serve as a reference for parents interested in serving healthy proportionate meals at home, even on a budget.
By practicing portion control at an early age, this develops into a habit that children carry to adulthood, hence, lessening the risk of overindulging in carbohydrates that could lead to diabetes.
Exercise Regularly
Exercise is good for our health and is a fantastic way to prevent and manage Type 2 Diabetes.
The 2018 study by Physical Activity Guidelines for Americans advises that children ages 6 to 17 years engage in 60 minutes of physical activity every day, including vigorous-intensity, muscle- and bone-strengthening activities at least three days a week. The guidelines suggest that children ages 3 to 5 years should have at least 180 minutes of physical activity throughout the day.
By engaging in physical activity, the child burns calories and lowers blood glucose levels. Glucose provides the energy needed by the muscles to move, which in effect, lowers the blood glucose levels.
Here are the other benefits of exercise:
Better weight control
Lower blood pressure
Stronger muscles
Stronger bones
Lean body
More energy
Better sleep
Type 2 Diabetes inflicts many children and teenagers.
Parents can help their children manage and prevent this disease by making the right lifestyle changes. For example,
Starting weight management measures.
Controlling the portions of what children eat.
And exercising regularly.
If you think any of your children might be at risk for Type 2 Diabetes, please set an appointment with your pediatrician for proper evaluation and management.
Not only is dark chocolate a tasty treat, but it is a nutritional powerhouse. The benefits of dark chocolate are becoming well known, but just in case you haven't heard the good news or would like a reminder. Here is a quick summary.
Benefits of Dark Chocolate
First, let's summarize the specific nutrients provided to your body through a delicious bar of dark chocolate:
One 3-ounce bar of dark chocolate with 70–85% cocoa contains:
11 grams of fiber
67% of the RDA for iron
58% of the RDA for magnesium
89% of the RDA for copper
98% of the RDA for manganese
Potassium
Phosphorus
Zinc
Selenium
Since a full-size dark chocolate candy bar has about 600 calories, you might want to break this up into thirds. Which would provide 200 calories and about:
3 grams of fiber
22% of RDA for iron
19% of RDA for magnesium
Almost 1/3 of your RDA for copper
1/4 of your RDA for manganese
And still contains potassium, phosphorus, zinc, and selenium
Dark Chocolate Contains Fiber
Now what do these nutrients do for you? Well, for starters, fiber is important for healthy digestion and a healthy gut. Most people aren't getting enough fiber. Intake of at least 25 grams of fiber for a woman leads to decreased risk of colon cancer, for example.
Dark Chocolate is a source of iron, magnesium, and potassium.
Iron is extremely important for healthy blood. Iron is part of the hemoglobin molecule which makes up your red blood cells. It is the hemoglobin molecule that enables your blood to carry sufficient oxygen and helps you maintain your energy level. For more on iron, click here.
Potassium is found in all fruits and vegetables, and anything that grows in the ground or on a tree, including nuts, seeds, coffee, tea, and chocolate!
Source of Plant-Based Saturated Fat
Dark Chocolate is high in saturated fat. However, it is plant-based saturated fat, which is much better for you. Besides, the recommended amount of saturated fat per day is 7-10% of total calories. Thus, saturated fat is an important part of a healthy, balanced diet.
In addition, because dark chocolate is plant-based, it does not contain cholesterol. Consumption of chocolate has been shown to lower LDL (bad cholesterol) and increase HDL (good cholesterol).
Dark Chocolate is a Source of Antioxidants and Phytonutrients
Speaking of plant based. Plants are rich sources of antioxidants and phytonutrients, and chocolate is no exception. In fact, dark chocolate is one of the richest antioxidant foods around.
Whether it’s that first cup in the morning or the afternoon pick-me-up, coffee is more than just a delicious ritual. Studies show that coffee does pack some legitimate health benefits, thanks to its rich blend of antioxidants, nutrients, and that beloved caffeine kick. But as with any good thing, too much coffee can be too much for the body to handle, and finding that sweet spot is key. So, let's explore what coffee can do for the body, and when to know it's time to slow down.
Benefits of Coffee for the Body
Antioxidant Powerhouse
Coffee is loaded with antioxidants, which help combat free radicals in the body. These antioxidants can lower inflammation, potentially reducing the risk of chronic conditions like heart disease. Fun fact: for many people, coffee is one of their main sources of antioxidants!
Boosted Metabolism
Caffeine is known to kick the metabolism into gear, helping the body burn fat more efficiently. Studies show that caffeine can increase metabolic rate by 3-11%, which may be one reason coffee drinkers have a slight edge when it comes to weight control.
Improved Physical Performance
Caffeine boosts adrenaline levels, preparing the body for physical exertion. This is why a cup of coffee before a workout can give you a little extra push, making it easier to push through a tough session or break a personal record.
Enhanced Brain Function
Caffeine stimulates the central nervous system, improving alertness, mood, and overall cognitive function. It can even enhance short-term memory and reaction times, making it easier to tackle that morning to-do list.
Reduced Risk of Certain Diseases
Studies suggest coffee drinkers may have a lower risk of several conditions, such as Type 2 diabetes, Parkinson’s disease, Alzheimer’s disease, and some cancers. While coffee isn’t a cure-all, the compounds in coffee may help protect the body from these issues over time.
Mood Boost and Potentially Lower Depression Risk
Research has found that regular coffee consumption is linked to a lower risk of depression. The boost in dopamine and serotonin levels from caffeine might help keep the blues at bay. So if you find yourself happier after your morning coffee, it’s not just in your head!
Downsides of Drinking Too Much Coffee
While the benefits are great, overdoing it with coffee can come with downsides that affect both physical and mental health. Here are some things to watch out for if you're a coffee enthusiast:
Jitters and Anxiety
If you’re feeling jittery or anxious after a cup of coffee, it’s likely because caffeine triggers the release of adrenaline. This “fight or flight” hormone can make you feel on edge, especially if you’re drinking strong coffee or consuming it on an empty stomach.
Interrupted Sleep Patterns
Coffee’s stimulant effects can disrupt your sleep, especially if you’re drinking it later in the day. Caffeine can stay in your system for up to six hours, so cutting off your coffee intake by early afternoon can help prevent a restless night.
Digestive Issues
For some, coffee can be hard on the stomach. It’s acidic, and the caffeine can stimulate acid production, which can cause discomfort or even exacerbate acid reflux. If you find coffee messes with your digestive system, you might want to try a gentler brew or reduce your intake.
Dependence and Withdrawal Symptoms
Regular coffee drinkers can build a tolerance to caffeine, meaning they need more to achieve the same energy boost. When they don’t get their fix, withdrawal symptoms like headaches, fatigue, irritability, and even depression can kick in. Moderation helps prevent this cycle from becoming too strong.
Potential Bone Density Impact
Excessive coffee consumption can lead to calcium loss through urine, which, over time, may have an impact on bone density. While this effect is generally seen with high levels of caffeine intake, it’s something to be mindful of, especially for those at risk for osteoporosis.
Increased Heart Rate and Blood Pressure
Caffeine is a stimulant, and it can temporarily increase heart rate and blood pressure. If you have heart issues or are sensitive to stimulants, it’s best to keep coffee intake to a moderate level and monitor how it affects you.
Finding Your Perfect Coffee Balance
So how much coffee is enough, and when is it too much? The sweet spot is often cited as 3-4 cups per day or about 400 milligrams of caffeine for most adults, according to the FDA. However, tolerance to caffeine varies from person to person. For some, a single cup is more than enough; others may find they can handle a bit more without issue. Listen to your body’s cues and adjust accordingly.
Tips for Healthy Coffee Habits
If you want to maximize the benefits and avoid the downsides, here are some tips:
Skip the Sugar: Additives like sugar or syrups can quickly turn a healthy cup of coffee into a dessert. Opt for unsweetened options or use a touch of natural sweeteners.
Choose Quality Beans: Go for high-quality, organic coffee beans whenever possible. The difference in flavor is noticeable, and you avoid any potential pesticides or additives.
Limit Late-Day Coffee: To keep your sleep on track, enjoy coffee in the morning and early afternoon. Switch to decaf or herbal tea if you crave a warm drink later in the day.
Hydrate: Coffee is a mild diuretic, so be sure to drink water throughout the day to stay hydrated.
In Summary
Coffee is packed with amazing benefits for your body and mind, from boosting metabolism to enhancing brain function and reducing the risk of certain diseases. But too much caffeine can lead to anxiety, disrupted sleep, and other health issues. By finding a balance that works for you and paying attention to your body, you can enjoy all the perks of coffee without the downsides.
So go ahead, enjoy that next cup – just remember that sometimes, less is more!
Does your son or daughter love trucks? Do they like putting together puzzles? My son created this adorable printable eBook, complete with a build-your-own trash truck. Click here to see it.
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