Go Nuts for Potassium

If you don't want to go bananas, go nuts.

Most nuts are loaded with potassium and minerals (including calcium). Eaten alone or with legumes, they provide a good source of protein.

Nuts and seeds are also a good source of folate, or folic acid (helps prevent neurological birth defects) and iron.

These little gems provide Vitamin E, and many B vitamins.

Instead of chips and a soda, try going nuts. Kids love them with a simple glass of lemonade! (Oh, and peanuts are actually legumes, but you don't have to tell your kids.)

Tomatoes Bring High Energy

It's no secret that tomatoes are high in antioxidants. They are actually called cancer fighters by many nutritionist. But, tomatoes bring more than that. Pick up a glass of tomato juice or add a few cherry tomatoes to your afternoon snack and see what else it brings. Energy!

One glass of juice can get you through the afternoon siesta blues. It may not taste as good as a chocolate bar, but the energy lasts!

My dad swears by a glass a day and he is 83 and running circles around me! (He grows them, picks them, cooks them, juices them and cans them.)

Other Important Benefits: Helps combat heart disease by thinning blood, defends against some cancers and slows down the damage to human cells caused by aging.

The benefit comes from the skin of red tomatoes and from the jelly like substance inside. I prefer to eat them like an apple, but there are many other ways to get plenty of benefits from tomatoes; tomato paste being one of the best.

When your kids (or husband) turn up their noses, you can honestly tell them tomatoes are not vegetables. "Have some cancer fighting, heart disease preventing, anti aging berries."

A Blueberry Breakfast

A Blueberry Breakfast is a quick, healthy breakfast for those on the go.

3 Heaping Tablespoons of Plain Yogurt
1/2 cup of you favorite multi grain cerial with nuts or fruit (I chose Kroger Blueberry Almond Crisp - Crispy and Delicious)
Sprinkle a few blueberries on top


It's delicious. If you are not crazy about plain yogurt, sweeten it lightly or try vanilla. This is a good source of anti-oxidants, fiber and calcium. Also, active yogurt aids in the digestive process and is easier to digest than milk for some people; helps prevent yeast infections as well.

Blueberries are considered to be very healthy food for the brain. Some researchers say that strawberries, blueberries and spinach may actually reverse the effects that aging has on the brain, including motor skills. Don't pass up our easy spinach salad recipes!

Easy Spinach Salad

For a really quick and easy spinach salad:

Mix fresh baby spinach in a salad bowl with some fresh strawberries and green onions. Top with a healthy strawberry dressing, preferably made with olive oil. Try adding pine nuts or sunflower seeds for protein.

Make sure you wash your vegetables thoroughly. Toss just before serving to avoid wilting the spinach.

This delicious salad is rich in anti-oxidants and is a good source of iron and Vitamin C.

If you don't like the onions, try the Little Known Food Facts variation. It looks yummy.

Foods that Heal Depression

Foods that Heal Depression: My mother is suffering from Lewy Body Dementia and, as you may already know, I have suffered in the past from depression. Therefore, I did some research on foods that are good for the brain. I used the keywords "foods that raise endorphins" and found this site from Honolulu Community College. I can't tell who the author is, so feel free to browse the site. It is straight-to-the-point and very interesting. Yes they are students, but comparing their research to that of others, they seem to be right on track.

Look for these foods in your market and start protecting and even improving your brain power. We'll be posting recipes and tips on these in the very near future.

• Intake plenty of anti-oxidant foods such as
• Blueberries
  
• prunes
• raisins
• blackberries
• garlic
• cooked kale
• cranberries
• strawberries
• raw spinach
• raspberries

• Omega-3 fish oil (seems to be good for just about everything including your skin, ladies! If you are like me and do not eat fish, try cod-liver-oil or an Omega 3 Fish Oil supplement.*)
• Salmon
  
• mackerel
• sardines

• What to drink?
  
• Regular tea (one Lipton tea bag will do perfectly)
• Green tea (but not powdered or bottled)

• What to Avoid?
• saturated animal fats
• polyunsaturated vegetable oil
• trans-fatty acids

• Last but not least
• Chocolate - Yes, it raises endorphins, but of course, use it moderately. Hey, how about a strawberry dipped in chocolate? Yum!!
  

*Some researchers warn against these types of supplements. If you are concerned, consult a nutritionist.

Come back! We'll be posting more on these foods that heal each week.