CHANGING YOUR SODIUM INTAKE KEEPING IT IN THE GREEN

It is important to consume sodium for daily bodily functions, to maintain healthy blood levels, cellular functions and nerve impulses. However the required amounts of sodium per day should not exceed 1 teaspoon about 2,300 milligrams for the average person. In a report published in 2010 by the U.S. Department of Agriculture and the Health and Human Services, people of color and those over the age of 50 should not exceed 1,500 milligrams salt per day. Unfortunately too many people are exceeding this amount, some consuming as much as to 3 teaspoons of salt per day about 6,900 milligrams of sodium. Hence the epidemic results of high blood pressure in our communities. We people of color can change this legacy by shifting our taste buds to depreciate salt rather than over appreciating and increasing the sodium we deliver to our bodies each day. Begin protecting your kidneys by following strict low sodium consumption daily. Making a few small changes will save your life and even keep you away from the weekly dialysis machines to flush your kidneys and your blood.

Here are a few guidelines to help you shift from medical statistics to living a vibrant and healthy lifestyle. Get started with these few suggestions.

• Keep a strict record of daily sodium intake per day.

• Use Cayenne in place of salt which actually helps to lower your blood pressure.

• Use whole Limes, Lemons, Grapefruit, Oranges to enhance the flavors of your foods; this includes the rind, the membrane and even the pith which is a bit bitter so you would want to limit the amount you use. 

• Drink at least 10 glasses of fresh clean natural spring water per day leave the purified water on the shelf.

• Eliminate White Sugar, White Flour, processed refined foods, and sodas, cakes, candy and fruit juices. 

• Add fresh fruits (apples, banana, berries), whole grains such as (quinoa, wild rice, oats, amaranth, barley) and fresh leafy green vegetables as in (kale, collard greens and spinach), and other vegetables low in sodium such as (carrots, beets, cucumbers, okra, mushrooms and eggplant) and spring onions and shallots, too.

• If bread is a must then use breads that are made with whole grains, not those that are made with white flour with a few whole grains added to it. Seek out Ezekiel breads in the freezer section of your grocers, there are about eight to ten varieties to choose from.

• Use more fresh Herbs which are also low in sodium, the most popular is fresh parsley, which adds a delicious flavor to your dishes, also thyme, rosemary, cilantro, sage and marjoram add a delicious flavor to most dishes, whether, grains, greens, fish or poultry.  

• Add protein rich foods such as Nuts, Seeds, Peas and Beans, Whole Grains, Fish such as salmon, mackerel, sardines, tuna and lean white meat Poultry. 

• Avoid cured, pickled or fermented foods, olives, pickles, luncheon meats, sauerkraut and other condiments such as catsup, mustard, fish sauce and Worcestershire sauce. 

• Use only omega rich oils such as Extra Virgin Olive Oil, Flax seed oil and Cod Liver oil, the skin of salmon and other fish mentioned above.  

• Use nut milks, goat and sheep cheese in place of cow’s milk and cheeses. 

• Avoid dried sulfured fruits as these are very high in sodium as much as 210 milligrams of sodium in one 8oz cup. 

• Many canned, jarred and frozen fruits and vegetables are processed with salt and therefore have a high in sodium content. Know the source of the product you are purchasing. Some companies for example use sodium to peel tomatoes. This process increases the sodium content in the jarred and canned tomatoes you purchase. 

• Use fresh fruits and vegetables as much as possible, they are just as easy to prepare.  

• Avoid artificial and chemical additions such as sweeteners like saccharin, equal etc., and food stabilizers as in monosodium glutamate or its more common name MSG, preservatives like sodium nitrite and sodium benzoate. For that matter eliminate any excess sodium additions whether stabilizers, sweeteners, emulsifiers, buffers or thickeners since they will most likely include salt as one of their major ingredients.

Be cognizant of what you do each day how and what you eat goes a long way to enjoying a good daily health and wellness lifestyle. 

Feeding Your Mind Body and Soul…JAZZ UP YOUR LIFE NOW - http://www.jazzupyourlifenow.com/  - http://festivepalate.com/ 

Jazz Fenton, HHC is a holistic health and wellness coach, and a graduate of the Institute of Integrative Nutrition. She is also a Cordon Bleu graduate chef since 1984. She is the CEO of Jazz Up Your Life Now and Festive Palate Cookery School. 

Sitting in a mango tree: SEASONAL EATING

Sitting in a mango tree: SEASONAL EATING

SEASONAL EATING

NOVEMBER VEGETABLES

As the cold winter months slowly creep in we begin to prepare for those cold, freezing days where your hands feel as cold as ice, your ears become as red as an apple, tears stream down your face at free will. All these adversarial circumstances lead you to prepare for this uncomfortable time of year. Eating proper foods to starve off the cold is very important. During November these foods are in abundance and should be taken full advantage of in every kitchen.

Root vegetables are a popular bunch during the cooler seasons. Since most of them are hearty, robust and bursting with hue, fill your plate and your bowl with the bursting flavors of mother earth.

   

Here is the list of seasonal November vegetables to shift your focus, tease your palate, enhance your wellness and keep you feeling warm inside as the weather becomes colder outside.

Arugula – contains 20% vitamin A, more than 50% vitamin K as wells as 8% of vitamin C, folate and calcium

Brussels Sprout – high in minerals with 342mg Potassium, per cup; and 664 IU vitamin A, plus 7.88g carbohydrates.   

Cabbage – with 1 cup chopped 36mg calcium, 151mg potassium, 82.4g water.

Carrots – 1 cup grated 12.26g carbohydrates, 3.1g fiber, 5.21g sugar, 410mg potassium, 76mg calcium, 18377IU vitamin A

Cauliflower – 100g maintains 92.07g water, 299mg potassium, 22mg calcium, 30mg sodium

Celeriac – 100g high in minerals with phosphorus 115mg, potassium 300mg, sodium 100mg and magnesium 20mg and 43mg calcium and it also provides 9.20g carbohydrates

Celery – 100g contains 260mg potassium, 40mg calcium, 80mg sodium, 2.97g carbohydrates and 95.43g water

Endive – 100g contains 93.79g water, 52mg calcium, 15mg magnesium, 28mg phosphorus and 314mg potassium with 6.5mg vitamin. Also vitamins with 6.5mg vitamin C, 2167IU vitamin A, 231.0pg vitamin K

Garlic – 3 cloves or 9g equals 2.98g carbohydrate, 16mg calcium, 36mg potassium, 14mg phosphorus, plus 2.8mg vitamin C

Kale – 100g has 84.04g water, 4.28g protein, 8.75g carbohydrate, with 150mg calcium, 491mg potassium, and 120mg vitamin C and 9990IU vitamin A

Leeks – 1 or 89g provides 1484IU vitamin A and 160mg potassium

Onions – 1 small provides 62.38g water, 6.54g carbohydrates, 2.97g sugar, plus 16mg calcium, 7mg magnesium, 20mg phosphorus, 102mg potassium, 16mg calcium,

Parsnips – per 100g provide 1.20g protein, 17.99g carbohydrates, 4.9g fiber, 4.80g sugar, with 36mg calcium, 375mg potassium, 29mg magnesium and 71mg phosphorus

Red Peppers – per 100g provides 92.21g water, 6g carbohydrate, 2.1g fiber, 4.2g sugar, with 211mg potassium, 3131IU vitamin A and 1.58mg vitamin E

Potatoes – 100g contains 2.02g protein, 17.47g carbohydrate, 421mg potassium and 23mg magnesium and 19.7mg vitamin C

Pumpkin – 100g provides 91.60mg water, 6.5g carbohydrates, 2.76g sugar, with 340mg potassium and 8513IU vitamin A

Radishes – 100g provides 95.27g water, 3.4g carbohydrates, 23mg phosphorus and 233mg potassium,

Rutabaga – 100g provides 8.62g carbohydrates, 2.3g fiber, 305mg potassium, 25mg vitamin C and 43mg calcium

Squashes, winter and acorn – 100g provide 10.42g carbohydrates, 347mg potassium, 33mg calcium, 36mg phosphorus, 32mg magnesium and 11mg vitamin C and 367IU vitamin A

Sweet Potato – 100g provides 20.12g carbohydrates, 4.18g sugar, 77.28g water, plus 337mg potassium, 47mg phosphorus, 25mg magnesium, 55mg sodium and 2.4mg vitamin C and 14187IU vitamin A

Swiss Chard – 100g provides 92.66g water, 3.74g carbohydrate, 213mg sodium, 379mg potassium, 51mg calcium, 81mg magnesium, with 6116IU vitamin A and 1.89mg vitamin E

Turnips – 100g provides 6.43g carbohydrates, 91.87g water, 3.8g sugar, 191mg potassium, 67mg sodium, 27mg phosphorus and 21mg vitamin C,

Watercress – 100g provides 120mg calcium, 330mg potassium, 60mg phosphorus, 41mg sodium, 43mg vitamin C and 3191IU vitamin A

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OCTOBER FRUITS AVAILABLE WITH NUTRITIONAL VALUES AND NUTRIENTS

OCTOBER FRUITS AVAILABLE WITH NUTRITIONAL VALUES AND NUTRIENTS

Why eat local fruits? Here are a few nutritional benefits

Freshness – this means your fruits retain more of their nutrients. They will be more tasty, crisp and delicious.

Fruits that have been shipped from abroad or long distances lose a valuable part of the Vitamins A, B, C and E after been picked. Hence the longer the fruit takes to get to your table the less nutritious they become.

Another positive for buying local fruits is the fruit remains on the tree until it is fully ripened therefore absorbing more of the valuable nutrients from the tree.  The best foods are those that have optimal nutritional value.

Local organic farms do not use chemicals, growth hormones, pesticides and other poisons to insure their crop gets to market. The farmer is concerned with bringing quality, delicious nutritious fruits to its consumers.

APPLES – available through to October 31, 2014

NUTRITION FACTS RAW WITH SKIN Serving Size 1 cup, chopped or quartered 125g

                  High in fiber 3grams or 12%

                  Sugars 13grams

                  Carbohydrates 17 grams or 6%

  Calories 65

  Vitamin C 10%

*Apple obtains its calories from sugar.

PEARS –available through to October 31, 2014

NUTRITION FACTS RAW WITH SKIN Serving Size 1 small 148g

High in fiber 5 grams or 18%

Sugars 15 grams

Calories 86

Carbohydrate 23 grams or 8%

Vitamin C 10%

*The calories in Pears are from sugar.

GRAPES – available through October 31, 2014

NUTRITION FACTS RAW WITH SKIN Serving Size 1 cup or 92g

                Sugars 15g

                Carbohydrate 16g or 5%

                Vitamin A 2%

Vitamin C 6%

Fiber 1g or 3%

Calcium 1%

Iron 1%

RASPBERRIES – available through October 31, 2014

NUTRITIONAL FACTS RAW Serving size 1 cup or 123g

Vitamin C 54%

Calcium 3%

Iron 5%

Calories 64

Carbohydrate 15g or 5%

Fiber 8g or 32%

Sugar 5g

Protein 1g

*This delicious little fruit is a good source of Vitamin K, Magnesium and Manganese. However most of the calories come from sugar.

WATERMELON – available through October 31, 2014

NUTRITION FACTS RAW Serving size 1 cup or 154g

Vitamin C 21%

Vitamin A 18%

Iron 2%

Calcium 1%

Carbohydrate 12g or 4%

Sugar 10g

Fiber 1g or 2%

Calories 46

*Watermelon is also a good source of Potassium. However the calories are all from sugar. 

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DELICIOUS FALL FRUITS FOR HEALTHY LIFESTYLE

Fall is a time of changing colors, lighted fire places, fallen leaves, cool nights, northern breezes and hot toddies.  It is the time to enjoy the delicious apples, pears, figs and cranberries that the fall has brought in abundance. These fruits are a excellent start to shifting the body from the warm summer environment to adjusting to the cooler months ahead. 

For a pre-breakfast drink or an afternoon pick me up make yourself a delicious apple and pear juice with the spice of fresh ginger.  How about filling up with a fresh fig protein shake for breakfast? Now that these fruits are in season get the highest nutrients that may lower your cholesterol levels, build up your immune system, increase your vitamin C levels insuring you will be cold free this winter. And did you know that the pectin in apples may increase your heart strength, preventing the development of cardiovascular challenges?  

Cranberries are an excellent kidney cleanser and nourishing food. The very tart berries are high in anti-oxidant, anti-cancer benefits and anti-inflammatory properties of the cranberry.   

APPLES high in vitamin C which is a building block for the immune system.

PEARS along with vitamin C, copper and boron which helps your body to retain calcium pears are high I fiber which will support lowering your blood sugar levels and cholesterol.

CRANBERRIES are excellent cancer fighters, high in antioxidants and anti-inflammatory properties these whole fresh fruits will support many areas of the body including the liver and heart. 

FIGS these fruits are high in fiber, eating high fiber fruits and vegetables may help to regulate the blood sugar, as well as figs will increase your bowel movements. 

For the best healthy lifestyle eat fresh fruits and vegetables that are in season. Purchasing from the local farmers markets will allow for fresher produce in your kitchen.Insuring to receive a more nutritious fruit or vegetable for you and your family.    

WOMEN’S DAILY PROTEIN

PROTEIN is one of the vital nutrients needed in your daily meal plan for optimal body function. The Power of Protein provides nourishment for body cells, hair and nails as well as repairs tissues. Protein also assists the body in making enzymes and hormones as well as helps to build strong muscles, bones, blood, cartilage and skin. These amounts are recommended by the USDA for the following Women who are:

19-30 years old 5 ½ ounce equivalents**

31-50 years old 5 ounce equivalents**

51+ years old 5 ounce equivalents**

These amounts are recommended specifically for women who participate in at least 30 minutes of exercises or other physical activity, more than their regular daily functions.

There are various protein choices available in Dried Beans; Peas, Nuts, Seeds.

1oz of mixed Nuts with 2 teaspoons of nut oil is Equivalent to 2ozs. of protein.

1oz or 9 whole Walnuts (18 halves) with 2 teaspoons nut oil is equivalent to 2oz of protein.

1oz Cashews or 13 whole with 2 teaspoons nut, seed or vegetable oil is equivalent to 2oz of protein.

1oz Almonds or 25 whole with 2 teaspoon vegetable, seed or nut oil is equivalent to 2oz. protein.

You may add to your protein intake with these:

½ cup cooked Adzuki Beans equals 8 grams of protein

½ cup cooked Lentils equals 9 grams of protein

½ cup cooked Black Beans equals 2oz or 7 grams of protein

½ cup cooked Kidney Beans equals 2oz or 7 grams of protein

½ cup cooked Pinto Beans equals 2oz or 7 grams of protein

As it turns out to much protein can be just as harmful as too little protein so follow your guidelines carefully. Moderation is always the key to a healthy meal plan and improved wellness.  

 

BLUE BERRIES THE SUPER, SUPER FOOD

BLUEBERRIES the super, super food is a must in your daily diet, if you would like to improve your health, or increase your antioxidants, and according to a report from Tufts University blueberries “activate abdominal fat cells, increase weight loss, release stomach fat.” This activation is due to the catechins in the blueberries which specifically activates fat-burning genes in the abdomen fat cells. Wow, a brilliant fruit that targets the exact area of your body where the most support is needed, no wonder berries are so popular among health advocates.    

So, why is reducing stomach so very fat important? In an article in Women’s Health Magazine – The New Abs Diet for Women shared the findings of a study of 8,000 people  over a period of thirteen years showed “the people with the weakest abdominal muscles had a death rate more than twice as high as those with the strongest midsections.”

An amazing number of people are struggling with the side effects of carrying around belly fat; which is blamed for diseases in heart health, toxic livers and many other health challenges. Consuming Blueberries can be a beneficial way to boost a healthy stomach, increase your immune system, combat many health challenges such as diabetes and cancer.

Blueberries are high in vitamin K which support healthy bones preventing fractures and may even prevent bone loss, blood clotting is necessary to combat cuts and bruises, and may also prevent salt build up in the body tissues.

The deep blue pigment in the blueberry is due to the high content of the purple flavanoids Anthocyanins which are responsible for the dominance not only in blueberries but other fruits and vegetables such as cherries, black berries, blackcurrants, Concord and Mus-cadine grapes,  and other purple vegetables such as the skin of the eggplant, purple cabbage, and black rice. 

Also found in Blueberries are phytonutrients known as proanthocyanidins which are responsible for the also reducing free radicals which increases wrinkles and other diseases. Also in the extensive research on blueberries it has been found that these super fruits may reverse memory loss as well and improve motor skill.

Blueberries can be eaten fresh, frozen, dried or cooked. However it is important to note that cooked foods will lose their enzymes necessary for alkalizing of the stomach to support a healthier body environment.

Here is a quick recipe to get you on your way to better health and wellness. 

http://festivepalate.com/2014/09/04/blueberry-breakfast-smoothie/