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Quite often, those of us who have given up animal meats and eggs, or become vegetarian, also become low in necessary iron, or even anemic. RDA for iron in males is 10mg and in females it is 15mg. There are two types of iron: “heme” iron is found in animal products, seafood, fish and poultry; “nonheme” iron is found in plant foods and more poorly absorbed than “heme” but still very helpful.
Always take iron or eat iron-rich foods with adequate Vitamin C for better absorption.
Consult your physician to find out if you need more iron in your food and/or supplements.
Here are a few choices of both types of iron:
Clams, cooked, 3 ounces – 23.8mg
Soybeans, cooked, 1/2 C. – 4.4mg
Lentils, cooked, 1/2 C. – 3.3mg
Tofu, firm, 2 ounces – 3.3mg
Shrimp, cooked, 3 ounces – 2.6mg
Quinoa, cooked, 1/2 C. – 2.6mg
Kidney beans, cooked,1.2 C. – 2.6mg
Chickpeas, cooked, 1/2 C. – 2.4mg
Pinto beans, cooked, 1.2 C. – 2.3mg
Swiss chard, cooked, 1/2 C. – 2.0
Prune juice, 1/2 C. – 1.5mg
Spinach, cooked, 1/2 C. – 1.5mg
Potato, 1 medium cooked – 1.4mg
Soy yogurt, 1/2 C. – 1.4mg
Peas, cooked, 1/2 C. – 1.3mg
Apricots, dried, 5 halves – 1.0mg
Turkey breast, cooked, 3 ounces – 0.9mg
Chicken breast, cooked, 3 ounces – 0.9mg
Healthy eating,
Marianne
This information is in addition to the other articles about digestive problems I have published on this blog. I am always trying to update general information to help you maintain your good health. Consult your physician for further information and help.
TUMMY ACHE
You may be having more than a common bellyache if you experience these symptoms for longer than 48 hours:
Vomiting, diarrhea, a deep painful ache (could be an ulcer), sharp pains or extensive gas and bloating as with IBS or Celiac Disease..
CONSTIPATION
Seek medical advice if you experience any of these symptoms longer than 48 hours:
Hard, dry stools, less than three bowel movements a week, abrupt changes in your bowel habits and/or movements, as these can be possible symptoms of IBS, Celiac Disease, Crohn’s Disease, and some forms of cancer.
DIARRHEA
If the symptoms last longer than 5 days, if there is any bleeding in the rectal area, pain or fever, if you are becoming severely dehydrated, can’t keep any solid foods down, this can also be symptomatic of IBS, colitis, etc.
GERD/CHRONIC HEARTBURN/INDIGESTION
Seek medical help if acid reflux backs up from your stomach into your esophagus, and this becomes a chronic, uncomfortable daily occurrence.
IBS
Read my previous blog articles on the subject, and research it at www.helpforibs.com – consult your physician as you may require some of the prescription medications currently available for help in treating the condition.
NAUSEA/VOMITING
Follow the 48 hour rule: if the condition(s) persist beyond that time frame, seek medical help.
SYMPTOMS THAT REQUIRE PROFESSIONAL MEDICAL ATTENTION
Chronic and/or severe stomach pain
Bloody stool
Unexplained and continuing extreme “tiredness”
Unusual weight gain or loss
See above: Constipation, Diarrhea and Gerd
Note: Many of these symptoms can also signal gall bladder problems.
Here’s to your good health,
Marianne
This is so easy, but people will “ooh” and “ah” over it anyway.
In a medium saucepan, stir 1/2 C. sugar into 1 C. fresh or bottled orange juice. Add 1/4 Tsp. salt. Bring to a full boil and add one regular package fresh cranberries, 2 Tbs. lemon zest and 1 Tsp. fresh lemon juice. Bring back up to a boil, reduce heat to medium or medium-low, to keep the sauce simmering for about 10 minutes until it begins to thicken a bit. Cool at room temperature in the cooking pan, stir before serving and then pour into a serving dish. Refrigerate if not serving the sauce that day. Then reheat carefully in the microwave.
Healthy eating,
Marianne
Saw this posted on the wall in the jury waiting room while 150 of us waited to see if we would be required to serve on a jury this week:
“HAM AND EGGS
A day’s work for the chicken,
A lifetime commitment for the pig!”
Well, pigs, you are in luck from us who wish not to endulge in you!
For us it is a lifetime commitment for the turkey with our turkey ham and turkey sausages.
Healthy eating,
Marianne
This is a very dense, versatile and tasty bread best served warm, or quickly reheated in the microwave. Store in a dry area at room temperature, well wrapped in waxed paper.
Preheat the oven to 400F.
Gently shake these dry ingredients through a mesh sieve into a large bowl:
3 C. rice flour
1 Tsp. baking soda (level)
1 Tsp. cream of tartar, heaping
1/2 Tsp. iodized salt
With a fork, rub 2 Tbs. soft healthy margarine into the flour mixture until there are no large lumps visible. In a small bowl, whisk together egg substitute to equal 1-1/2 whole eggs with 1 C. plain rice or soy milk. Pour the egg-milk mix into the center of the flour and gently mix with your floured hands. It will be dry. Scrape the sides of the bowl and incorporate into the dough. Turn out onto a very lightly floured board and knead lightly 2 minutes. Shape dough into a round loaf, place on an ungreased baking sheet. With a sharp knife, cut a deep cross into the center of the loaf, being sure not to cut all the way through. Bake about 35-40 minutes. Remove from the baking sheet and cool 15 minutes on a rack.
Variations: 1 – Knead plumped, drained raisins or cranraisins into the mixed dough. 2 – After removing from the oven, brush the bread with melted healthy margarine. Then this can also be sprinkled with acceptable grated cheese or even cornmeal.
Healthy eating,
Marianne
Bisque is simply a thick, very intensely flavored soup. Although it is traditionally made with cream, I have eliminated that unnecessary and unhealthy ingredient for fresher, lighter products. This is a very good recipe to impress family and friends with your cooking expertise! And so delicious. Serves 6-8.
In a large saucepan, heat 3 Tbs. Smart Balance or other healthy margarine. Stir in and lightly saute a finely chopped small peeled yellow onion, 1/2 C. chopped celery and 1/3 C. finely chopped peeled carrot. Add 2 Tbs. of acceptable flour and stir until smooth. Stir in 5 Cups bottled clam stock or juice, 1 medium sized can cut-up stewed tomatoes with the juice, 1/2 c. dry white wine, rice or soy milk, or chicken or vegetable broth, 1 Tsp. Bay Seasoning (I sometimes use 1 Tbs.), 1 bay leaf, 1/2 lb. deveined shrimp (any size), and 1 Tsp. marjoram. Bring to a boil, stirring constantly. Lower heat to medium-low or low depending on how hot your gas or electric stove gets at those temperature readings, and simmer 15 minutes (keep an eye on it and stir occasionally-soup should be thickening more as it simmers-be sure to stir when needed to keep it from burning). Add more broth or /soy rice milk if necessary. When done, discard the bay leaf.
Let the soup cool 10 minutes, then blenderize 1/4 of it at a time till thick and smooth, pour into a microwaveable-safe bowl, and continue until all the soup is pureed. Stir in small pieces of deveined, drained shrimp. Cover and refrigerate until ready to serve.
To serve, reheat in the microwave until hot but not boiling. Ladle into individual bowls. If desired, serve garnished with small seasoned croutons made from acceptable grains, a sprinkle of parsley, a slice of lemon split so it can hang on the side of the bowl, or oyster crackers.
Healthy eating,
Marianne
If you don’t have a holiday themed tray to use, try lining the tray with red or green Saran Wrap. Only serve the foods you feel are safe for you to eat as many of us cannot tolerate nuts or peppers of any kind.
Try decorating around the edges with sprigs of parsley, radish “roses” or tiny grape tomatoes, other fresh herbs, canned and drained whole button mushrooms, walnuts and other nuts in the shells (if you can tolerate them). Offer easy-to-use nutcrackers on the side.
In the center of the tray, place a decorative bowl with a Salsa Fresca made of 4 diced fresh tomatoes and their juice, 1 small minced red onion, 3 cloves minced garlic, 3 Tbs. canned and drained chopped mild green chiles, 1-2 Tsp. chopped cilantro (optional), 3 Tbs. lime juice, salt (or Mrs. Dash) and pepper to taste. The salsa tastes best if covered and refrigerated overnight before serving.
Around the salsa bowl on the tray, arrange acceptable-grain crackers and/or potato chips, and an assortment of scoop-sized raw vegetables such as celery, green and other colorful peppers, stem-removed whole mushrooms, etc. Offer toothpicks or small forks to spear the veggies onto a plate, and a serving spoon in the salsa. You could also offer a second bowl with a fresh guacamole.
Healthy eating,
Marianne
Food for thought:
“Kissing don’t last; cookery do”……Geroge Meredith
“A gourmet is just a glutton with brains”……Phillip W. Haberman, Jr.
“If you wish to grow thinner, diminish your dinner”……H.S. Leigh
“There is no sincerer love than the love of food”……George Bernard Shaw
Helen Hayes, the great actress made this observation:
“Age is not important unless you’re cheese.”
More of my personal favorites:
“I want it all and I want it delivered!”……Anonymous
“Everybody is entitled to my opinion”……Anonymous
From Johannes Brahms:
“If there is anyone here whom I have not insulted, I beg his pardon.”
And last, but most certainly not least, from one of my very favorite humorists, Will Rogers:
“Diplomacy is the art of saying “nice doggie” until you can find a rock.
Healthy eating is always enriched by humor, good conversation, family and friends in attendance and, of course, excellent food.
Marianne
Thoroughly drench 4 slices of any sliced bread of your choice on both sides in Eggbeaters mixed with a little soy or rice milk, and fry over medium-high heat in 2 Tbs. melted Smart Balance margarine or 2 Tbs. heated canola oil until both sides are browned and crisp. Serve immediately with real maple or other syrup. Also good topped with crushed fruit.
Healthy eating,
Marianne
Listed below are supplements and foods recommended to be especially beneficial to your overall health and/or specific conditions by nutritional specialists. Eat as many unprocessed foods as possible. Raw fruits and vegetables are especially worthwhile. Research for benefits as they pertain to your individual needs. Try incorporating more herbs and spices into your food, and less salt. Before consuming any of the items posted below, please check with your physician if you are unsure that they are beneficial to you personally and let them know what herbs and other supplements you are using on a regular basis, as some may interfere with certain OTC’s or prescription meds. A few of these foods are not appropriate for those with digestive problems. Try using easy-to-digest chewable or liquid vitamins and minerals, on a full stomach. Super foods and great immunity boosters are marked with *.
For optimum health benefits, buy certified organic:
Allspice
Aluminum -free baking products *
Apricots
Apples and applesauce *
Apple-Cider vinegar *
artichokes, Globe *
Banana*
Basil
Bay leaf (for flavor only-do not eat)
Beets *
Belgian endive
Bilberry *
Blueberry and other berries *
Broccoli
Bulgar
Calcium and calcium-added products *
Canola oil, organic, cold pressed
Carob
Carrots *
Celery
Cherry (the juice is particularly beneficial to gout sufferers)
Chicken *
Cinnamon
Cloves
Coffee (limited to your health needs)
Cranberries *
Cumin
Curry
Dairy-free products from organic rice and soy “milks”
Dark green leafy vegetables *
Dates
Dill
Dried beans, lentils and peas *
Eggplant
Elderberry
Fennel
Fenugreek
Fish and Seafood, low mercury *
Garlic*
Ginger *
Grapefruit *
Grapes *
Grape seed (as a supplement where you can see the actual purple seeds inside the capsule) *
Green beans
Green leafy vegetables(preferably locally grown) *
Iodized salt (should be organic) *
Kiwi *
Lemons, Limes *
Lutein (see Tomato) *
Magnesium
Mango
Marjoram
Melons
Mint
Mushrooms (all types have potentially potent healing benefits) *
Mustard seed
Nutmeg
Nuts, unsalted *
Oats, unprocessed, steel-cut *
Olive oils *
Olives
Okra
Onion
Oranges *
Oregano
Papaya
Parsley
Parsnips
Peaches
Pears (ripe)
Peas and pea pods
Peppermint (in candy, flavorings or enteric-coated capsules)
Peppers *
Pineapple, fresh
Plums
Potassium
Potato
Pumpkin *
Prunes
Quinoa
Raisins
Rice, preferably brown *
Rose Hips (powerful Vitamin C alternative to citrus) *
Rosemary
Rutabaga
Safflower oil
Saffron
Sage
Soy *
Spelt grain *
Squash, all types *
Sweet potato *
Tarragon
Tea, herbal/orange pekoe/black – only use certified organic Green tea *
Tomato(When cooked, tomatoes produce healthy amounts of lutein) *
Turkey *
Turmeric
Vanilla, authentic
A, C, D, E, Folic acid, B group for vegetarians especially *
Whole grains and pastas *
Yogurt unsweetened with live probiotics (preferably soy or rice based) *
Zinc
Healthy eating,
Marianne
