My father raised black angus beef. As a child growing up, there was never a day that we, our family, every went without beef. We always had steaks on the grill, that was the year that squeeze butter came out!!! He dumped it on those steaks. They were delicious. We also ate lots of hamburgers and roast beef. As I got older, I realized that i could not digest the beef as well as when I was younger. So I stopped eating beef, and replaced it with chicken and fish. My body responded to this with some weight loss.
I don’t really miss eating beef, but last year I had my regular doctors visit, and found out that I was low in Iron. So my PCP asked me if I ate Grass fed Beef. I replied, ‘no”. She said that I should think about eating a portion of it every other week. Here are the reasons why:
1- One reason is that it is a good source of Heme Iron. This is a source of Iron that is more easily absorbed into the body.
2- Taking vitamin C with and or eating food with Iron help Iron to be absorbed.
3- It enhances oxygen and distributes it properly throughout the system.
4- It also keeps our immune system healthy.
5- And it gives us energy!
You should by and season a Cast Iron skillet. The flavor profile of grass fed beef is delicious. Believe it or not, this is a great way to incorporate iron into the food that your are cooking, but don’t use it all of the time, be careful, it could result in Iron toxicity.
Other sources of Iron are: Spinach, Turmeric, (delicious spice), Swiss Chard, Basil, Kale, Shrimp, Broccoli, Shiitake Mushrooms. and Cinnamon.
When buying Grass fed Beef, always check the sell by date. Also check the source of where the meat was processed. This important because Grass fed Beef only lasts for one about 2-3 days, steaks last a little longer before cooking. Don’t select Grass fed Beef that is brown. It should be bright red, brown or yellow looking beef has been exposed to oxygen and is spoiled or has yellow colored fat added. Select Organic Grass fed Beef whenever possible. I now eat a small portion once a month! My Iron levels are normal now, and I supplement through the other sources, (mentioned above) for a good balance of my iron intake.
….remember to make a memory every day, and don’t apologize for who you are…..Rebecca
I love eating Escargot it is a French word for Snails, also Oysters,Clams,Musscels, and Squid which all contain a chemical called tryptophan, an Amino Acid, helps your brain produce Serotonin. Eating them does not make you sleepy.
Serotonin is an important neurotransmitter, a chemical messenger responsible for transmitting inform from one nerve cell to another. Serotonin has been referred to as the brain’s own mood elevating drug. Proper levels of Serotonin is extremely important since lower levels in severe levels have been linked to severe depression.
Although Snails are healthy on their own, 76 calories/14 g of protein per 3 oz serving, loaded with magnesium and no saturated fats. But the French, for example, prepared a dish with the garlic butter, parsley, Escargots Bourguignon, each serving contains 277 calories and 31 grams of fat. So skip the butter, or just use sparingly over pasta, with garlic, onions, and mushrooms….Delicious!
You can steam Clams and Mussels in a deep pan on the stove, adding garlic, onions, parsley, butter and white wine. Cook until the clams open, add a little heavy cream and diced tomatoes. Remove from heat. Serve on pasta, or in a bowl with a great piece of bread.
Oysters can be eaten raw, which is one of my favorite ways to eat them. Another delicious way to prepare them is on the grill, and a more savory way is to shuck them, put lemon juice, spinach, and parmesan cheese bread crumbs on the half shell and broil. Yummy!.
Squid and Octopus are pretty much the same creature, but with some different features. Octopus has a round head with 8 arms, and a Squid has a triangular shaped head and fins, along with their 8 arms. They taste great grilled, in soups, and as sushi. They have a chewy texture, but when they are grilled correctly, Delicious. Also as Calamari, deep fried! or oven baked in a batter. I cant believe I just said Deep Fried!!! I must be loosing it.
During these critical times of the Pandemic, it is a good time to paint a room or two. Here are some colors that I am suggesting to achieve a calm and less stressful environment.
My very first college degree was from the Art Institute of Pittsburgh, where I received a degree in Interior Design, ID and NKBA/CBD. Besides designing, color playes a big part on pulling together a beautiful, comfortable atmosphere for a homeowner. Here are some suggestions :
1-Blue-A classic color that is calming and southing, I would suggest it for a bedroom, since it has been known to help you sleep.
2-Green-Associated with the outdoors, this color is also calming and comforting.
3-Gray-This color may seem odd to suggest, but is the perfect color for a neutral and go give balance to any room.
4-White- Is the best neutral, it creates an environment of freshness, and cleanliness.
Go paint a room, or take a hike in the woods with your dog..we are all in for the long haul, so lets get busy taking care of ourselves so we can help others.
…remember to make a memory every day and don’t apologize for who you are…Rebecca
How Does Your Body Use Fat? Here’s the Skinny on Fat!
Fat is an important source of energy, and helps the absorption of some compounds. Fat also insulates your body and cushions your major organs.
At 9 calories per gram, compared with 4 calories per gram for both carbohydrates and protein, fat is a major fuel source for your body. Your body has an unlimited ability to store excess energy (calories) as fat. In fact, your fat reserves have the capacity to enlarge as much as 1,000 times their original size, as more fat is added. If your cells fill to capacity, your body can add more fat cells. It is recommended that 20 to 35 percent of your daily calories should come from healthy fats. Your heart, liver, and resting muscles prefer fat as their fuel source, which spares glucose to be used for your nervous system and red blood cell. In fact, fat is your main source of energy throughout the day. This fat stored in your fat cells provides a backup source of energy between meals. In a famine situation, some individuals could last months without eating, depending upon the extent of their fat stores and the availability of adequate fluids. Fat allows you to absorb fat soluble vitamins A, D, E, and K.
Different types of Fats
Saturated Fatty Acid– also known as Stearic Acid is solid at room temperature. It can be found in meat, cocoa butter(in chocolate), coffee creamer, whole milk, cream cheese, cheeseburger, beef, (red meat) hot dog, butter, nachos with cheese, and vanilla ice cream. Coconuts, and palm kernel oils, are very high in saturated fats. (This fat should be limited or eliminated for the diet)
Trans Fats– provide a richer texture to foods, and a longer shelf life, and better resistance to rancidity that unsaturated fats. Many manufacturers use them in many commercially made food products from cottonseed oil. It is found in cookies, cakes, and crackers, fried chips, snacks, and doughnuts. Tran’s fats are frequently used for frying at fast-food restaurants. Tran’s fats must now be listed of food labels. (These fats should be avoid from the diet)
Unsaturated Fats– are abundant in vegetable oils, such as soybean, corn, and canola oils, as well as soybeans, walnuts, flaxseed, and wheat germ. Found in lean meats, vegetables, dairy foods, skinless poultry and oil-based spreads.
Essential Fatty Acids-these fats are essential in the diet to protect our cells from damage and to help with absorption of foods. Omega 3 Fatty Acids- helps keep cell membrane healthy. They are heart healthy. Good sources for omega 3’s are Lobster, Cod, Tuna, Shrimp, Crab, Sardines, Herring, Avocados, and Salmon. Make your own ground turkey burger on a whole grain bun instead. Add lettuce, a slice of avocado and tomato, and you won’t miss the red meat or the mayo!
Switching from a typical Western Diet to a Mediterranean lifestyle of eating.
The Mediterranean diet has a reputation for being a model of healthy eating. It is rich in olive oil, grains, fruits, nuts, vegetables, and fish, but low in meat, dairy products and alcohol. Red wine, is allowed!!
Mediterranean Diet is the way of eating
Wrapping it up: The best way to minimize both dietary cholesterol and saturated fat intake, is to keep your portions of lean meat, skinless poultry, and fish to about 6oz daily. Use only nonfat or low fat dairy foods. Use vegetable and olive oil for cooking and dressings, avoid saturated fatty foods.
There are two main types of harmful dietary fat, Saturated and fat that contains Trans fat:
Saturated fat. This is a type of fat that comes mainly from animal sources of food, such as red meat, poultry and full-fat dairy products. Saturated fat raises total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol levels, which can increase your risk of cardiovascular disease. Saturated fat may also increase your risk of type 2 diabetes.
Trans fat. This is a type of fat that occurs naturally in some foods in small amounts. But most trans fats are made from oils through a food processing method called partial hydrogenation. By partially hydrogenating oils, they become easier to cook with and less likely to spoil than do naturally occurring oils. Research studies show that these partially hydrogenated trans- fats can increase unhealthy LDL cholesterol and lower healthy high-density lipoprotein (HDL) cholesterol. This can increase your risk of cardiovascular disease.
The three main types of the best fats , Monounsaturated, Polyunsaturated, and Omega-3 fatty acids.
Monounsaturated fat. This is a type of fat found in a variety of foods and oils. Studies show that eating foods rich in monounsaturated fats (MUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. Research also shows that MUFAs may benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes.
Polyunsaturated fat. This is a type of fat found mostly in plant-based foods and oils. Evidence shows that eating foods rich in polyunsaturated fats (PUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. PUFAs may also help decrease the risk of type 2 diabetes.
Omega-3 fatty acids. One type of polyunsaturated fat is made up of mainly omega-3 fatty acids and may be especially beneficial to your heart. Omega-3, found in some types of fatty fish, appears to decrease the risk of coronary artery disease. It may also protect against irregular heartbeats and help lower blood pressure levels. There are plant sources of omega-3 fatty acids. However, the body doesn’t convert it and use it as well as omega-3 from fish.
Tip: Foods made up mostly of monounsaturated and polyunsaturated fats are liquid at room temperature, such as olive oil, safflower oil, peanut oil and corn oil. Fish high in omega-3 fatty acids include salmon, tuna, trout, mackerel, sardines and herring. Plant sources of omega-3 fatty acids include flaxseed (ground), oils (canola, flaxseed, soybean), and nuts and other seeds (walnuts, butternuts and sunflower).
” …….remember to make a memory every day and don’t apologize for who you are” …..Rebecca
What’s on your mind? Contact me or leave questions on this website or:
Technically, an herb is a plant that does not have a woody stem. If a plant has a woody stem, it is referred to as a shrub, bush, or tree. The term herb is also used to describe a plant or plant part that is used for medicinal purposes. A spice, on the other hand, is technically a plant product that has aromatic properties and is used to season or flavor foods. Most spices are derived from bark, cinnamon, fruit, red and black pepper, seeds, nutmeg, or other parts of an herb, tree, or shrub, while herbs for cooking typically use the leaves and stem. This makes for an easy way of distinguishing an herb from a spice.
But, can an herb be a spice? Yes, of course. Many herbs are used to flavor foods, thus meeting the definition of a spice, and most spices can be used for medicinal purpose, thus meeting the second definition of an herb.
Here is a list of ideal spices to reduce the anti-inflammatory effects, “silent inflammation”.
Turmeric, Ginger, Cayenne Pepper, Cinnamon
is a major factor in the development of virtually every major chronic degenerative disease, including cardiovascular disease, allergies, type 2 diabetes, cancer, and Alzheimer’s disease (your brain is on fire).
The most common test to measure silent inflammation is blood determination of C-reactive protein (CRP)
Abdominal obesity is the strongest predictor of silent inflammation and CRP levels.
*The Mediterranean diet has been associated with lower CRP levels.
*Pine bark and grape seed extract
…..Remember, “don’t apologize for who you are” and make a memory every day!
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