10 Best Foods To Eat Throughout The Season That Promotes Good Health

 Introduction: Food is an important factor in the well being and nourishment of humans and lesser animals. Even our natural vegetation including food plants that produce foods for us need foods in the form of natural organic materials like oxygen and nitrogen; minerals, for example iron, sodium and calcium. Without foods, and well prepared foods, our bodies will not get the necessary nourishment for growth, repair and good health. Even plants growth and production will be stunt and poor. It becomes of us to get the best we can from foods. They are many and hundreds of food items that serves a useful and healthy purpose. But I want to state only ten that will serve  very useful here.

The Best 10 Foods To Eat

The best 10 foods to eat include eggs, lean and fatty meats, oily fishes, nuts and seeds; vegetables, citrus fruits, beans, vegetable fat and omega -3 fortified foods. All these most be sourced from organic gardens or farms. You can easily get them from good health food stores. Read label well that you are getting the best for your money.

Markets where these items are sold can be easily located everywhere. The good thing about this is that you can even buy them online!

Here are the lists of the best ten foods. 
Happy reading!

1.      Fish Products: Fish is the very best source of protein food for human beings. It should be a primary foodstuff in all our diet all seasons. Sardines, mullets, tuna, baracunda and many other oily fishes are more to be desire at all time. These provide additional heat from their oils. Additional benefits are that these oily fishes contained the essential omega -3 and -6 fatty acid. They help maintain a good and healthy heart. Get the best you can from fresh, frozen or dried sources. Shrimps, oysters, lobsters and clams etc are important in the diet Another good thing to notice is that fish contain many excellent first class proteins or amino acids. They are complete in themselves and need no supplements. That is why fish is a regular food in many third world countries. Westerners eat more meat than fish and this has somewhat contributed to the obese question. The result is also high blood pressure, cardiac diseases, cancer,stroke and heart attack. Why do the French in Europe; and the Japanese include too much fish and marine products in their meals? You can eat fish or fish source every day with very little health challenge. Persons who eat fish regularly for example as in the mediterranean diet or the Japanese enjoy good health and lives long.

2.      Eggs: Eggs are as good as fishes. The protein in egg is more complete than any other source of protein. Protein is life and sustains life. Life comes from eggs. So eggs need to be eaten on a regular basis. Egg protein has all the essential amino acid or building blocks that the body need for growth, repair and replacement of the wear and tear of the body. An egg three times in the week is okay. But daily intake of this good stuff can lead to serious ill-health according to some authority. Recently, due to another research, daily ingestion of an egg is being suggested. But much is still to be learn from this latest research. Eggs provide more health benefits of containing essential minerals and by most, the anti oxidant necessary for eye health and vision. When eggs are mentioned, majority only think of poultry products and birds. Little is said of fish eggs. Female fish produce eggs that ranked with birds eggs. The cooked or fried product tastes unpleasant to some persons. But eggs of dried fishes taste chummy and agreeable. Next time you buy dried Tilapia and baracunda, check the belly for some eggs and you will be glad you did for your good health. Many a person fear to eat eggs. The fat in the egg is the issue. Majority think it contains many bad insoluble fats, that leads to hardening of the artery walls, and consequently leading to heart diseases. This norm has now been discredited. It is now proved that the fat in eggs has essential fatty acids that is crucial for the heart health. I eat eggs regularly and have not experienced any heart related illness for over thirty years.

3.      Beans: Bean provides vegetable protein. Beans also contain plenty of fibres, mineral and photochemical and unsaturated fatty acid. The protein in certain beans like soya, black bean and edemame can be as good as an egg but lacks few essential amino acid. In other words, the protein in beans is not a complete protein. If soya beans and kidney beans is combined, you can combine up to four differing beans to get all the essential amino acid found in an egg protein for a good diet. Beans are good to be eaten daily, or you can eat beans two or three times in the week. The Glycemic Index of all beans is low, and this made it an idea diet for heart health, diabetes mellitus and other heart challenges. Bean is known to produce gas in the belly. But bean is not an exception. Many people who do not eat this food are known to produce gas too. Meat and milk produce gas, and the letter is worst. If you use garlic regularly as a cooking ingredient, it will neutralize this action. Again, cooking the bean over night ensures that will work well with the intestinal bacterial to susppressed the release of gas in the belly.

4.    Oils: Oils are essential for cooking, for dressing meals and frying. It will give you two times the energy in a protein or carbohydrate. So oils provide extra body energy or heat. “Extra” virgin olive oil is gotten from the very first press of the olive fruit or vine. You can eat it without cooking in your salads or other meals. It is very rich in vitamin, mineral and photochemical. It tends to be costly than other olive oil brands. Coconut oil is another good oil source to consider. Its high mono-saturated chains make it idea oil for cooking or frying.  Palm oil provides beta carotene for eye health. Oils from natural organic soils or plantations should be prefer to industrial or inorganic productions. Fish oils from cod and other marine products line sardines, mullets, tilapia, shrimp and oysters are good.

 

5.    Fats: Fats are nowadays a challenging question in many minds. What is the best source of fats? Like vegetable oils, it is noted that some hundred years ago, fats do not pose any issue to human diets until the advert of vegetable oils. What is the best source of fats than? Should vegetable fats be preferred to animal fats? Many are asking these questions because one way or another, they have been mislead by advertisement and are at a cross road. Natural organic fats from animals promote good and heart health. Animal fats include red meat, egg yolk, milk fat and butter. Animal fat like red meat is safe to eat regularly. Avocado is the best source of vegetable fats. Its fat is comparable to olive oil. Animals that are grazed on fresh green grass tastes better than those feed with grains or the by-products of the cereal industries. If you doubt this, compared the yolk from two poultry eggs from domestic and industrial source. The red in the domestic egg is much richer in nutrient content and is better filling including the white than the industrialized farms. This is because during the milling processes, the nutrients in the grains removed for other commercial use. Then the by-products fortified with chemical products, not fit for human consumption.

6.    Nuts: A nut is not the same thing as a seed. Many nuts like peanut, walnuts, almonds and cashew nuts are good foods and to be enjoy much of this season. I received a mail in my inbox few days ago from webmed. It recommended a handful of peanuts, 24 almonds, 7 walnuts and 18 pieces of cashew nuts as enough for a man. But if you think otherwise, a half cup of peanut as I preferred because I am a very action in jogging, aerobic exercise and swimming.

7.    Citrus Fruits: All types of fruits are good. But pay special attention to citrus fruits this season. Lime, lemon, grape fruit, tangerine and oranges. This is easy to understand because these fruits have been proved to contain chemicals that that protects the health and boost the digestive, respiratory and immune systems. A glass of warm lime or lemon juice in the morning before anything else is both a digestive and a cold remedy. Its plus side is that it strengthened both the respiratory and immune systems. You can add a little powder ginger root to a glass of lime juice to enhanced its effect.

8.    Vegetables: All greens or green leafy vegetables from organic gardens free of chemicals so they do not trigger a cold virus. Enjoy your favorites. Use them in stews, soup and salads. Greens like basil, sage, mint, pumpkin leaves and even the leaves of the sweet potatoes, cassava, coco yam and its system are good leafy green sources.

9.    Seeds: Enjoy pumpkin seeds. Flaxed seeds likewise.  These like nuts provide some oils that nourished the body into good health. Get the ones from organic gardens. These seeds provide polyunsaturated fats that promoted a healthy heart, good blood vessels and arteries.
 

10.  Omega Fortified Foods : Omega-3 fortified foods in the form of breads and other products are now available in most good health food stores. It is a food supplements. In the webmedicine news letter to me, it was suggested. In spite of the many and various foods we eat daily, we still have to supplement them with this stuff. I do not know why this is so, but suffice to say that majority of us will not get enough omega -3 and -6 in combined quantity and quality in our chop plates. I am a fisher. Sardines and mullets are two of my favorite catches. I always sundry my catches and extract the oils; so I and my family do not fall short of this challenge. At times, I even baked my “Ezekiel” bread.

Preparing Your Meal: How you prepare your meal is up to you. Many recipes are available online for the type of diet you badly want for breakfast, lunch or supper. You can use your imagination to prepare your fancy chop plate, provide it is nutritious and taste great. Mix your protein, for example eggs, fish, lean meat and beans with a glass of milk or tea. This gives you four different protein sources. The same thing applies to fats, nuts, fruits and seeds, etc. Have you tried a mixture of virgin olive oil and peanut oil in any of your meals or dressing of vegetables? I do regularly and I enjoy the health benefit.

Physical Activities: With all these said on food and nutrition, what good can our meals do if we are not physical active? Exercise is an excellent aid in food digestion.

Do your aerobic exercises as you scheduled. Do them indoors this time because the room temperature will be somehow warmer than the outside. This will keep your muscles in better sharp.

Non-aerobic exercises like jogging are best doing outside including games. Jog for at least half to one mile. Jog briskly. It will tone up and sharp your leg muscles especially. This will in addition condition all your body muscles.

I will not suggest swimming here because the water gets very chillier than the outside temperature. Even if the swimming pool is slightly heated, on getting out you will get chilled again, and this is bad.

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To your good health this (chilly) season!

Miebakagh57 (Miebakagh Fiberesima) Copyright 2015.

      

Your Blood Pressure And Your Health

Your blood pressure has messages for you. At most, three messages affect your overall health in this.

The message may be that your blood pressure is high. 

Your blood pressure can even be low. 

Thirdly, your blood pressure can be normal, which is the idea blood pressure for a healthy life.

Have you ever take the trouble to go and check your blood pressure with a health worker or with your doctor?

I regularly go to check for my blood pressure readings two times in the year.

You should check your blood pressure too.

195 over 100 is a high blood pressure reading. 

But what is a high blood pressure?

When your heart beats, it forces blood all over your body. This movement that forces the blood all over the body is a blood pressure.

In scientific, medical and clinical circles, blood pressure is taken in two readings or numbers. The systolic and the diasystolic.

The systolic is the higher reading, while the diasystolic is the lower reading. When a health worker takes the readings, the systolic is always over the diasystolic. 

If the upper or systolic reading of your blood pressure is 100 and the lower or diasystolic reading is 80, your blood pressure is 100 over 80 milimeter of mecury.

So, your blood pressure will be expressed as 100/80 mm Hg.

A 190/120 reading is a high blood pressure. 100/75 is normal and safe. 80/65 is low blood pressure and calls for medical attention or medication.

A blood pressure that is low is fatal as a blood pressure that is high.

It has to be raise to a normal and safe level.

Likewise, a blood pressure that is high and extremely high is a sign of ill health. 

You should go for regular check up to determine if your blood pressure is low, high or normal.

A good diet along with good medication will make it normal.

Blood Pressure Challenges: Every person has a blood pressure. All adults, youths, kids and babes have a blood pressure. Even an animal has a blood pressure. But we are here concern with human beings.

Cause Of High Blood Pressure: High blood pressure can be caused by many factor.

1.      Food And Nutrition: The food a person eat is a factor in raising the blood pressure above the acceptable normal level.

Too much carbohydrate, too much fat and too much protein will raise the blood pressure to a higher level.

Refined carbohydrate like white sugar is a primary cause. All refined carbohydrates will raise the blood pressure. White flour for making bread, biscuits and cakes are examples. But white flour is available to be mix with brown flour to strength the low gluten content in brown flour.

Whole food carbs like ripe mangoes, red oranges, and red potatoes can likewise raise your blood pressure.

This is because the food has a high Glycemic index (GI).

The rate at which they are oxidized to released energy is high in the blood stream is very fast. So, these should be eaten sparsely. 

In contrast, eating them half in raw state will not raise the blood pressure.

In other words, one should not over cooked potatoes. All refined carbs that are over cooked will raise the blood pressure.

To be on a safer side, check the GI of your favorite fruits and vegetables. You can have a fairly good idea as how to take good care of your blood pressure.

The so called white refined carbohydrates should be used as minimal as possible. These white biscuits, white breads, white rice are still necessary but plenty of fruits, vegetables, nuts had to go with them to make a much healthy meal.

2.      Lack Of Regular Exercise: Exercise will burn fat in the body. Lack of regular exercise means more fats along with certain wastes is being regularly deposited in our body. This will increase a person weight. Thus, the gain in weight will raise the blood pressure.

A short brisk walk round a football field is a good outdoor exercise. Swimming the open water or in a swimming pool if you can swim is a good physical activity that will help reduced your weigh and lower your blood pressure if it is high.

Indoor exercises like the press-ups and down, push and pull, and the jumping jack can be done just for only 10 minutes on certain fix days and those can be fit your health.

Other Ways To Lower Your Blood Pressure

·         You should half your intake of red meat, beef and all solid fats as margarine.

·         Eggs are good foods. The solid in eggs is good. Too much will raise the blood pressure. Reduced eating of eggs to two, two or three times in the week.

·         Reduced your drinking of alcoholic beverages or have it with lemon slice.

·         Increased your consumption of sardines, mullets and salmons. All fish that has the omega fatty acid -3 and -6 are good. These fatty acids are factors in reducing your blood pressure.

·         You can enjoy lean meat freely like sardines.

·         Vegetable proteins in the form of pulse should be a regular feature in our meals. Fresh corn is a good source. So, is lentils and whole wheat.

·         You can substitute vegetable oil and fats to animal fats and oils.

·         Eat a healthy diet always that is rich in natural minerals, vitamin and photochemical.

For example, here is a recipe for a potato fries that will help reduced your blood pressure.

·         4 fresh medium size mullets.

·         4 fresh sardines.

·         1 medium size fresh potato (sweet, Irish, or any potato of your choice).

·         3 big onions.

·         6 lobes of garlic bulbs.

·         3 piece green chili or green cayenne pepper.

·         ½ teaspoon ginger powder.

·         ¼ teaspoon dry chili powder.

·         ½ cup fresh peanuts.

·         ½ cup breadfruit (Parkinson).

·         ¼ teaspoon salt.

·         Fresh curry leaves.

·         1 semi ripe mango.

·         4 tablespoonful peanut oil.

Instructions:

·         Descale the mullet and sardines (use canned substitute if fresh items is not available).

·         Removed the dirty inside.

·         Wash fish well in clean water.

·         Salt the fish with two pinch of salt.

·         Light stove or cooker and turn to low heat.

·         Put on clean frying pan.

·         Put 3 tablespoonful peanut oil and warm.

·         Put the fishes into the frying pan and fry for 7 minutes. Turn the other side and fry again for 5 minutes. If using canned sardines, put fish in frying pan and warm without oil; and use the sardine oil to cook the other items.

·         While the fish is cooking, wash the potato with sponge. Use knife to scoop and remove any hard surface. Do not peel. The skin of the fresh potato has factors in bringing down your weight and controlling your blood pressure.

·         Slice potato into thin chips

·         Salted this with two pinch of salt.

·         Removed the fish and add 1 table spoon of peanut oil.

·         Peel the onions and garlic and cut into small chunks.

·         Wash the chili and cut into piece.

·         Pour the potato chips into the frying pan. Add three tablespoon peanut or olive oil with same amount of water and cook for three minutes stir all the time.

·         Add the nuts, onions, garlic, chili and curry leaves and cook for 3 minutes.

·         Add 1 table spoonful of peanut or olive oil again.

·         Cut semi ripe mango with skin into small piece and add to the cook stir well for2 minutes.

·         It is done.

·         Put into eating pan with fish.

·         Serves 2 persons.

·         You take it with a cup of black tea plus a cube of sugar and milk for breakfast or lunch.

Health Benefits Of Recipe: The health benefit to get from this recipe are

·         Lower your body weight since your calorie intake is low.

·         Your blood pressure is reduced since your weigh is reduced.

·         Regular taking of such a meal either as a breakfast, or lunch or supper will regulate the blood pressure.

·         Thus, high blood pressure is prevented.

·         The meal is full of natural goodness.

·         It will prevent diabetes mellitus.

·         It will increase and sustain your energy due to the numerous combinations of the various natural synergy items.

Alkaline Foods: food groups, fruits and vegetables, including nuts, herbs and spices that keeps the blood stream are called alkaline foods.

·         The list will include all fresh or dried fruits.

·         All green leafy or greens when half cooked in raw state.

·         Spices like green chili, fresh curry, onions, garlic and chive.

·         Peanuts, walnuts, pine nuts and cashew nuts.

·         Tubers like yams, potatoes and cocoyam in their skin.

·         Cereals such as brown rice, bean, pea, bread fruit and lenticels.

Taking some of these food items in a meal will lower your blood pressure.

Food Items: Most of the food we eat are classified into carbohydrates, fats and oils; and proteins.

1.      Carbohydrates or carbs for short, when cooked and eaten with their skin like cocoyam, yams and potatoes, gives an alkaline effect in the blood stream. Without their skin, they form a highly  acidic platform that brings in ill health like headache, diabetes mellitus, and thus, unnecessary gain in weight with flabby body tissue that shows prominently well on the waistline, belly and check.

·         Yams, potatoes, cocoyam should never be peel. Just discard the outermost brittle layer. The fresh outer skin contained the mineral matters, vitamins, some fats and proteins. Doing away with all these leaves the carb or starch in an unbalanced state that breeds disease and ill health in the human body.

·         Rice is another carb food group that is always eaten in many house hold. Brown or unpolished rice is much better. It improves good health. Partially polished rice retained most of its natural nutrients.

·         Process wheat that has been turn into white flour, pasta, macaroni, spaghetti, noodles, has all its essential nutrients removed, and additives added. Chemical additives and preservatives added. These are in the same class as white bread. Recently, some nutrition expert opinioned that due to the chemical additives in these foods, they dare not eat even a bite of these products! Not even an instant meat roll or hot dog!

·         Those who advocates that the skin of any carb, fruits, roots should be discard completely because they are hard or tough has yet to realize the place fiber or bulk plays in human digestion. It help the movement of digested foods in the bowel.

2.      Fats help maintain good body heat.

·         Animal fats: Meat or beef is my best animal fat. I enjoy it like any other person.

·         Vegetables fats: Peanuts, breadfruit, cashew nuts and pine nuts, beans, particularly brown soya bean are good sources. All nuts have fats.

·         Oils also provide body heat. Olive and peanut oils are good vegetable oils. So is sun flower oil. Peanuts, bean and rice are good food synergy make ups. Potatoes, bean, fish and eggs are another. Taken with some fresh fruits, it made a balance meal not until herbs like garlic, onions and ginger were add.

3.      Proteins: Our bodies are made up of protein so to speak. All bodily cells are protein.

·         Animal protein: All animal protein like lean meat, poultry, milk and egg white is good. An egg gives the most essential protein the body needs. Combine with vegetable protein like soya, or any bean and peanuts, makes a good food synergy. Add your favorite fruits, herbs and greens. Marine foods especially, fish are the only best source of animal protein. Sardines and mullets contain the essential omega fatty acids -3 and -6. So are salmons. These wades off heart related disease and this in turn controls your blood pressure, and keeps your heart in good condition.

·         Birds like poultry and turkey are good sources of protein. These lack the essential fatty acid found in sardines and mullets. But they fat content is solid. Limit it to two times a week in diet.

·         Vegetable proteins. Bean, peanuts, corn, lenticel and bread fruit. Bean, peanut and bread fruit when combine can give you all the protein and essential amino acid your body need for good health. But as we are use to many animal products, adding a glass of milk or fresh fish to the meal is okay.
·         Fruits: apples, mangoes, guavas, melons and cucumbers should be eaten with their skin. Oranges when peel, the small opening cut out to suck the juicy out, should be chew and swallow. It contains pectin, a sub part of the vitamin C group. While sucking an orange, I have eaten half the white skin as I suck. It made my body resistant to cold and catarrh.

 To your good health!

  Miebakagh57 (Miebakagh Fiberesima) Copy right 2014 -2015
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