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Creating a Life…with just Five Things a Day!

words and thoughts from my journey

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Be Healthy

A Low Cal, Healthy but still Tasty Salmon Recipe

I love to cook but I also love to eat healthy…sometimes coming up with the right combination can be tricky… this is a recipe I put together for my Mom and I one night….keeping it around 300 calories per serving (came to 311.5 calories for total meal – I came pretty close!) Recipe is broken down for one serving – multiply to create additional servings.

Ingredients –

  • 3 oz salmon fillet
  • 1/2 c broccoli florets
  • 1/2 medium tomatillo
  • 1 Tbsp chopped onion
  • 1 tsp olive oil
  • 1 tsp soy sauce
  • 1/4 Tbsp sesame seeds
  • 1/3 medium potato
  • Blackening Seasoning

Directions –

  1. Heat  pan to medium-high heat and spray pan with Pam. Slice potato into thin slices. Place potato slices into pan and sprinkle with Blackening Seasoning. Cook until tender and then remove from heat.
  2. Meanwhile, dice tomatillo. Toss tomatillo, chopped onion in small bowl with oil and 1/2 tsp of soy sauce.
  3. Steam broccoli.
  4. While potatoes are cooking, heat second pan to medium heat and spray with Pam. Place salmon fillet in pan and sprinkle with salt and pepper. Cook about 5 minutes and then drizzle remaining 1/2 tsp soy sauce on top of salmon. Continue cooking salmon until just about done, then top with tomatillo and onion. Cook until at desired doneness.
  5. Serve salmon with potatoes and broccoli.

I failed at getting a picture, so sorry, it was so delicious that we ate it up right away!!!  P.S. Salmon is a Power Food – here’s my post on why it’s so awesome for you, and links for more great recipes to try! https://dofivethingsaday.com/2016/03/29/power-food-salmon/   Well I’m off to work out…working hard to stay on track!

salmon-666924_640

 

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Things that Relax Me – a List Post – All About Me

I keep a pretty busy schedule…it’s important for me to make sure I keep a balance of wind down time, me time, a way to recharge myself…so here’s my list (another one of those, get to know your blogger posts!) … a make sure to complete at least one, but sometimes a day calls for two or three!

I just couldn’t resist sharing this picture! This is totally my expression after a long day!

meerkat-459171_640

 

  • Meditation
  • Sketching
  • Painting
  • Art Journaling
  • Yoga
  • Reading
  • Taking a long hot shower
  • Taking a walk
  • A dip in the ocean
  • A cup of tea
  • Coloring
  • Sitting beneath a tree, letting the earth’s energies flow through me

How do you relax? Add to my list!

Power Food – Bananas

Yesterday afternoon I made my visit to the Farmers’ Market to pick up some chow for the week (have to get back on track with packing lunches!). One of my favorite stands is the organic vegetable and fruit stand – he always has the yummiest stuff! That’s where I fell in love with kumquats for the first time! This time around I picked up a bunch of organic bananas. Bananas are a favorite fruit of mine for so many reasons – quick, easy, and packed with health benefits…and tasty too! Bananas fall onto the Power Foods list for many many reasons:

  • Most commonly known for being high in Potassium –
    • essential for good heart health
    • helps maintain healthy blood pressure levels
    • Potassium also helps you be more mentally alert
  • A great source of fiber (about 3grams per medium banana)
    • helps aid and regulate digestion
  • A calcium rich fruit
  • Low in sodium
  • Low Fat
    • Bananas do contain a type of fat called sterols though, which helps keep blood cholesterol levels controlled by blocking the absorption of dietary cholesterol
  • High in vitamin B-6
    • helps in the production of white blood cells
    • strengthens the nervous system
    • studies have shown it to help in protecting against Type 2 Diabetes
    • helps reduce swelling
    • Aids in weight loss
  • They are high in antioxidants
  • Bananas are high in pectin
    • Pectin helps with digestion and gently removes toxins and heavy metals from the body
  • Contains high levels of trytophan which converts to serotonin (the happy good feeling chemical in our brain)
  • Are high in magnesium
  • Higher in sugar with approx 14-15 grams of sugar per medium banana, but the sugars are of low glycemic value.
  • Contain fructooligosaccharides which act as a natural prebiotic
    • helps maintain good bacteria in our lower intestines
    • supports overall digestive health
  • Are a natural antacid
  • They help restore electrolytes to the body

So to sum it up they are a yummy treat that helps keep your gut healthy, your sugars in check, and give you energy : )

Power Food - Bananas

I know this has been a long post, but I don’t want to ruin my routine of posting a power food with some yummy recipes to try too – check these out, I am excited to try at least one of these this week!!!

1. http://www.organizeyourselfskinny.com/2015/04/07/banana-and-chocolate-chip-baked-oatmeal-cups/   2.  http://www.familyfreshmeals.com/2014/06/banana-mango-smoothie.html#_a5y_p=3530322   3.  http://lovefoodies.com/banana-drop-cookies.html

 

Power Food – Avocado

When I was younger I wouldn’t touch an avocado, I was quite the picky eater, as my tastes have changed though I have come to love avocados and I’m so glad I did! Avocados are considered a SuperFood because of how high they are in nutrients and studies continue to find new health benefits of it.

Avocados are:

  • High in healthy fats
  • Contain no Cholesterol or Sodium
  • Low in Saturated Fats
  • High in Fiber
  • High in Nutrients – Vitamin K, Vitamin C, Vitamin B5, Folate, Vitamin B6, Vitamin E, Potassium (contains more than in a Banana)
  • Also contain Magnesium, Manganese, Iron, Copper, Zinc, Phosphorus, Vitamin A,               B1 (Thiamine), B2 (Riboflavin), and B3 (Niacin)
  • Shown to help lower Cholesterol and Triglyceride levels
  • High in antioxidants
  • Some studies show it has anti-swelling properties that can help reduce symptoms of arthritis

Avocados

Recipes to Try:

Power Food – Salmon

Excited to be starting my ‘Power Foods’ Series!

The first fish I ate… Salmon…considered a brain food (oh that’s why I’m so smart!) 

Salmon:

  • Is a great source of high-quality protein
  • Contains Omega 3 Fatty Acids which have been proven to protect heart health, lower risk for stroke, improve blood lipid patterns and blood vessel function, and help reduce symptoms of immune and inflammatory disorders
  • High in Vitamins A, B, B6, D, and Vitamin E (which is a powerful antioxidant)
  • Also contains Calcium, Iron, Zinc, Magnesium, and Phosphorus

Salmon

Recipes to Try:

Remembering loved ones on World Stroke Day… and Reducing your Risk & Increasing Awareness

wsd

This is a difficult post for me to write but I feel it is important that we share our stories to help others. The risks of strokes are real and many of us are unaware of how much a stroke can affect our lives. My Grandfather had a stroke last December and it changed my and my family’s lives forever. Luckily the Lord was watching over him when it happened… he was in his basement and happened to be on the phone with my uncle when it occurred so we were able to get help to him fairly quickly but the damage had been done. We were able to enjoy his company for several months after until he left us to be with the Lord in August. His quality of life was never the same though. He spent those last months in a nursing home with a limited diet and restricted to bed or a wheelchair. We enjoyed many afternoons in the gazebo watching the geese and ducks in the pond and those moments we were blessed to be with him while we could. He is missed everyday.

Studies have shown that 80% of strokes can be prevented.

Major risk factors for stroke:

  • High Blood Pressure – this is the main risk factor for stroke. It is important to do what you can to make sure you keep your blood pressure regulated. Watch your sodium intake, maintain a healthy weight are a couple of ways to control this; speak with your doctor for help.
  • Diabetes
  • Heart Diseases – know your family history, speak to your doctor about risks.
  • Smoking – smoking damages the blood vessels which raises your blood pressure, it also reduces the amount of oxygen that reaches your body’s tissues.
  • Excessive alcohol intake.
  • Drug Use
  • Age and Gender – as we get older, our risks increase. Men are more likely to have a stroke, but women are more likely to die from a stroke. It is so important to continue to take care of your health even as you get older.
  • Personal or Family History – again know your family history and make sure you are finding ways to protect yourself.
  • Overweight and Obesity
  • Stress and Depression
  • Unhealthy Diet & Lack of Physical Activity

I can’t stress enough how important it is to take care of yourself. A healthy diet and regular exercise routine has shown to significantly reduce the risks of stroke. Unfortunately in some cases we cannot prevent a stroke. Here are some signs of a possible stroke…

Stroke Warning Signs:

  • Face Drooping
  • Arm Weakness or Numbness
  • Speech Difficulty
  • Sudden Confusion
  • Sudden trouble seeing
  • Sudden trouble walking, dizziness, loss of balance or coordination
  • Sudden severe headache

stroke fast

Having a stroke or watching a family member or friend go through a stroke is never an easy process but we can do things to help reduce the risks and educate ourselves of the signs so that we can get them the help they need to survive it.

Resources:

National Stroke Association – http://www.stroke.org

National Heart, Lung, and Blood Institute – http://www.nhlbi.org

American Stroke Association – http://www.strokeassociation.org

In honor of My Grandfather, you will be forever in our hearts. 

grandpa and me

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