There are various foods and vitamins that help build energy because there is nothing worse than feeling tired.
Cabbage, spinach, and broccoli definitely contribute to energy. They are high in vitamins B12, B6, and iron, all of which contribute to energy. As a matter of fact, deficiencies in vitamin B12 can lead to anemia. Leafy vegetable also contribute to energy.
Anything containing wheat and barley are going to contribute to energy. Most athletes eat pasta and food items high in these ingredients before competing. A caveat to these types of foods is that they should be eaten in moderation. If you consume too much, you will bulk up or gain weight.
Chicken is high in protein and contribute to energy. Liver is high in iron, which also contributes to energy. Fish such as flounder and sole are high in vitamins B12 and B6 and are great energy boosters.
Some of the high energy fruits are pineapples, bananas, and strawberries.
It is always a good idea to use vitamin supplements for energy. Vitamin C and E, Thiamin, and Vitamins B6 and B12 contribute to energy. Folate, Calcium, and Iron also help build energy.
Fruits and vegetables also contain Vitamin A (beta carotene) and C, both of which contain cartenoids and antioxidants. Cartenoids can also be found in dark leafy vegetables, carrots, cantaloupe, papaya, sweet potatoes, and tomatoes. Additional sources of Vitamin C are strawberries, oranges, broccoli, peppers, and tomatoes. It is always best to lightly steam your vegetables. The closer they are to being raw, the higher their nutritional value.
Recipes for building energy
This meal has very high nutritional value. I cooked this meal for the purpose of improving my energy level after surviving a severe cold. The flounder and broccoli are very high in vitamins B12 and B6. Both vitamins are great for building energy, especially for those who are anemic, like me. Flounder is low in saturated fat. Rice pilaf also has vitamin c, folate, and iron, all of which contribute to energy.
Oven-Fried Flounder
1 pound of flounder
3 tablespoons of mayonnaise
¼ teaspoon of paprika
¼ teaspoon of seasoning salt
6 tablespoons of Progresso Italian-Style Crispy Bread Crumbs
2 splashes of Kraft Zesty Italian dressing
2 tablespoons of minced onions
1 splash of white wine vinegar
Lay flounder on a flat surface. Coat with mayonnaise on both sides. Lightly splash white wine vinegar and Italian dressing onto fish. Combine bread crumbs, paprika, seasoning salt, and minced onions in a wide, flat bowl. Press fish into crumb mixture in order to coat both sides. Place on a non-stick baking pan. Bake at 425 degrees for 20 minutes. Makes about four servings.
Broccoli Supreme
3 to 4 small stalks of broccoli
1 cup of Swanson chicken broth
3 tablespoons of Kraft Zesty Italian dressing
2 tablespoons of minced onions
½ cup of chopped white onion
¼ teaspoon of seasoning salt
Place broccoli in a saucepan. Stir together the chicken broth, Italian dressing, minced inions, and onions. Add to the broccoli. Pour seasoning salt into saucepan over the broccoli mixture. Cover and simmer for 15 to 20 minutes.
Copyright©2009 by Pamela Jewell
Saturday, September 26, 2009
Eating with a Purpose-Lower Blood Pressure
According to the Kaiser Permanente Health wise Handbook, doctors rate blood pressure using the following categories:
Normal is below 130 over 85
High normal is 130-139 over 85-90
High is over 140 over 90
Why all the concern about blood pressure? Well, high blood pressure can be a silent killer. Many times there aren’t any symptoms associated with high blood pressure. Unfortunately, this has resulted in unnecessary and preventable deaths.
High blood pressure, in and of itself, is not a disease. It can lead to diseases such as, heart disease, heart attacks, strokes, kidney and liver disease. Risks of these diseases become rarer in those maintaining a blood pressure below 120 over 80.
How can you prevent high blood pressure? According to the Centers for Disease Control and Prevention, excessive alcohol consumption will increase blood pressure. People who drink alcohol should do so in moderation. Moderate alcohol use for women is one or fewer drinks per day and for men it is two or fewer drinks per day.
It is also important to maintain a healthy weight. A person who has a BMI or body mass index of 30 or higher are considered obese and should lose weight to decrease their chances of developing high blood pressure. You can have your BMI measured at most fitness and health clubs free of charge.
Physical activity and exercise can tremendously lower blood pressure. Consider exercising on a regular basis. A brisk 30 minute walk on a daily basis or three to five times a week can significantly lower blood pressure. Also, it is important to reduce your intake of salt. You can creatively substitute salt with a mixture of cayenne pepper, onion powder, sage, parsley and garlic powder. You can mix these spices together in a salt shaker. Improving your diet will also lower your blood pressure. Foods high in saturated fats, such as, milk, cheese, and meat and fried food can increase your blood pressure. Replace these foods with fish, vegetables, fruit, and whole grain foods.
Last, but not least, stop smoking. When you decrease your smoking, you will decrease your risk for heart disease and stroke.
If you ever have concerns about your blood pressure, you can discreetly go to any drug store or grocery store and use their machine to determine your blood pressure. I have measured my blood pressure in pharmacy and grocery stores. Also, many drug stores have convenience care clinics. They have a nurse or physician’s assistant on staff that can diagnose and prescribe medicine for $50 - $75.
List of Sources:
Donald W. Kemper, Kaiser Permanente Health wise handbook: A Self-care Guide for You and Your Family, 1997, Healthwise, Incorporated, Boise, Idaho
Centers for Disease Control and Prevention
Preventing and Controlling High Blood Pressure
©2009 by Pamela Jewell
Normal is below 130 over 85
High normal is 130-139 over 85-90
High is over 140 over 90
Why all the concern about blood pressure? Well, high blood pressure can be a silent killer. Many times there aren’t any symptoms associated with high blood pressure. Unfortunately, this has resulted in unnecessary and preventable deaths.
High blood pressure, in and of itself, is not a disease. It can lead to diseases such as, heart disease, heart attacks, strokes, kidney and liver disease. Risks of these diseases become rarer in those maintaining a blood pressure below 120 over 80.
How can you prevent high blood pressure? According to the Centers for Disease Control and Prevention, excessive alcohol consumption will increase blood pressure. People who drink alcohol should do so in moderation. Moderate alcohol use for women is one or fewer drinks per day and for men it is two or fewer drinks per day.
It is also important to maintain a healthy weight. A person who has a BMI or body mass index of 30 or higher are considered obese and should lose weight to decrease their chances of developing high blood pressure. You can have your BMI measured at most fitness and health clubs free of charge.
Physical activity and exercise can tremendously lower blood pressure. Consider exercising on a regular basis. A brisk 30 minute walk on a daily basis or three to five times a week can significantly lower blood pressure. Also, it is important to reduce your intake of salt. You can creatively substitute salt with a mixture of cayenne pepper, onion powder, sage, parsley and garlic powder. You can mix these spices together in a salt shaker. Improving your diet will also lower your blood pressure. Foods high in saturated fats, such as, milk, cheese, and meat and fried food can increase your blood pressure. Replace these foods with fish, vegetables, fruit, and whole grain foods.
Last, but not least, stop smoking. When you decrease your smoking, you will decrease your risk for heart disease and stroke.
If you ever have concerns about your blood pressure, you can discreetly go to any drug store or grocery store and use their machine to determine your blood pressure. I have measured my blood pressure in pharmacy and grocery stores. Also, many drug stores have convenience care clinics. They have a nurse or physician’s assistant on staff that can diagnose and prescribe medicine for $50 - $75.
List of Sources:
Donald W. Kemper, Kaiser Permanente Health wise handbook: A Self-care Guide for You and Your Family, 1997, Healthwise, Incorporated, Boise, Idaho
Centers for Disease Control and Prevention
Preventing and Controlling High Blood Pressure
©2009 by Pamela Jewell
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