We Most Definitely ARE What We Eat

. . . and that is physically, mentally, and spiritually!

I am NOT a medical professional nor do I proclaim to be any sort of dietician.  I am merely a woman that has struggled with weight her entire life and that is, now her fifties, doing my best, God willing, to fight the good healthy fight.  On this page I simply want to share with you an idea or two, here and there, on how to curb hunger, overcome and sometimes pacify cravings, and get the most out of your meals.  I’ll be sharing the occasional meal idea as well as the occasional snack idea (ones that are supplemental and ones that are merely trying to combat cravings.)  Empty calories are not your friends!  Get the most out of every meal, especially when it comes to getting things like protein, vitamin d, vitamin c, vitamin e, lecithin, etc.  Please seek medical advice from  your doctor with regards to any of the suggestions/ideas I have listed on this page.   We are all different and have different needs.  Too much or too little of certain nutrients can have drastically different outcomes on each of us.   Do your research and talk with a medical professional.

2/4/2024

For Lunch Today? 

2 cans of tuna fish mixed with 1/4 cup of sliced almonds and 2 tablespoons of honey mustard dressing and a glass of spring water.

calories = 470

protein = 47

Benefits from the Almonds:

  • Vitamin E (“important to vision, reproduction, and the health of your blood, brain and skin. Vitamin E also has antioxidant properties.”)
  • Vitamin B2, also known as riboflavin (“helps break down proteins, fats, and carbohydrates. It plays a vital role in maintaining the body’s energy supply,” and so much more)
  • Magnesium  (“essential for healthy muscles, nerves, bones and blood sugar levels.  If you don’t get enough magnesium in your diet over a long time, you may be at a higher risk of health problems such as heart attack, stroke, diabetes or osteoporosis.  Severe magnesium deficiency can cause symptoms including numbness, muscle cramps and an abnormal heart rhythm.  How much magnesium you need depends on your age, sex and stage of life.”)
  • Phosphorus (“for the growth, maintenance, and repair of all tissues and cells, and for the production of the genetic building blocks, DNA and RNA. Phosphorus is also needed to help balance and use other vitamins and minerals, including vitamin D, iodine, magnesium, and zinc.”)
  • Potassium (“main role in the body is to help maintain normal levels of fluid inside our cells. Sodium, its counterpart, maintains normal fluid levels outside of cells. Potassium also helps muscles to contract and supports normal blood pressure.”)

Benefits from Tuna Fish:

“contains high levels of omega-3 fatty acids which may help to reduce the level of omega-6 fatty acids and LDL cholesterol that can accumulate inside the arteries of the heart. Studies have shown that eating more omega-3 is associated with reduced rates of cardiovascular disease, including heart attacks.”

“is also a useful source of B vitamins, especially niacin (B3), which supports the nervous system and skin. Tuna also contains calcium, which supports healthy bones and muscle contractionsmagnesium, required for energy; and vitamin D, which supports the immune system, bone strength and brain function. ”

Mid-Day Snack:

1 tangerine and 1 cup of blueberries

Calories = 137 total

“Tangerines contain high levels of vitamin C, a powerful antioxidant that fights free radical damage and reduces inflammation. Tangerines allow your body to absorb iron from your diet. They can aid in the healing of small wounds and cuts.”

Blueberries are off the chart with goodness!  Praise God for blueberries!  This is an excellent source on the goodness found in blueberries:  https://www.webmd.com/diet/health-benefits-blueberries

 

A Word to the Commoners Like Me:

This world has made it ridiculously expensive to eat well all the time.  Unless you grow and farm your own food, or hunt and/or fish for it, it’s not cheap to buy good-for-you-foods in the stores.  I totally understand this.  The foods that are bad for us (the processed ones with empty calories) are abundant and so very affordable.  Crazy, right?  Our world has turned completely upside down.  So, for this reason, I highly suggest to eat well as OFTEN as you can to make up for the times you may not be able to afford to eat so well.  It’s better than nothing!  Additionally, don’t forget affordable supplements and vitamins to make up for what you have lost out in good foods not eaten.  Please just understand that this is not a guessing game. You must do your research and if need be, speak with a medical professional, to understand how all these nutrients and vitamins work together and how much or how little is needed and when to take. Just to give you one small example of what I’m talking about, if you are consuming a good amount of protein, you need the right amount of calcium to create a healthy balance.  I am by no means even close to being an expert on this topic, so, again, please speak with a medical professional, but just know that “you can’t have one without the other!”

PROTEIN IS A MUST!!!!!!

“The foods you eat impact the structure and function of your brain, playing a major role in emotional regulation and cognitive function. Foods rich in protein contain amino acids to help produce key neurotransmitters in preventing and treating depression and anxiety.  Protein packed meals and snacks help you avoid sugary, processed foods, which can trigger anxiety and depression. A diet rich in protein also helps improve energy levels, giving you the strength to get moving and feel better.” – (mhconn.org)

So, let’s try not to go straight to the doctor for psych pills when we can simply just try to watch what we eat.  Everything in our bodies is connected!  One thing effects the next!  Do your research and perhaps speak with your doctor, ESPECIALLY if you may have kidney problems, to find how much protein you should intake.  For me, a 53 year old women, I’m giving around 100 grams per day a go.  I’ve been slacking for some time now on the protein – never getting more than maybe 25-40 grams per day, but today I’m already at 56 grams and I must say, I’m feeling pretty good today!  Praise God!   It’s a balancing act, though.  We must derive our protein from healthy sources that don’t also offer up a bunch of empty calories.  Tuna fish and other types of fish, eggs, almonds, rice and beans together, and grilled chicken are all excellent sources of good protein.  Whey protein shake is also good to have on hand.  With a whey protein shake, you can throw bananas, blueberries, and other good things in with it and really give your body a powerful hit of good stuff all in one fell gulp!

Read this article as well on protein.  It’s very informative, especially on how protein helps burn calories and thwarts off hunger:

https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein#TOC_TITLE_HDR_6

Does an Apple a Day Really Keep the Doctor Away?

Well, I cannot proclaim this old adage to be 100% true, but as this following excerpt states, it does have the ability to fight against certain things, such as “cancer, heart disease, and type 2 diabetes,” so I think it’s probably a good idea to eat at least one “apple a day!”

“Apples are a good source of nutrients, including fiber, vitamin C, and antioxidants which can help support healthy digestion, brain health, and weight management. There is evidence that apples can also protect against certain chronic diseases, including cancer, heart disease, and type 2 diabetes.”  – health.com