Riveroflifelisajoy’s Weblog
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Good Food Receipes for our Hearts! Taken from “46 Healthy SOUL FOOD RECIPES” BY The Stroke Association .org
I was at a job related function the other day, and two very nice ladies came out to give a talk about health and black Americans. The asked us all to be ambassadors for health with them and pass out this information about Black American’s and their heart health. So here goes……
The Booklet called 46 Healthy SoulFood Recipes was edited by Sandra K. Nissenberg, the CEO is Louis Weber, President of the Magazine Division is Jerry l.Croft, and the Editor -in – Chief is James M. O’Connor.
ACCORDING TO AMERICAN HEART/AMERICAN STROKE ASSOCIATION —LEARN AND FACTS AND LIVE!
STROKE TARGETS BY COLOR!!!!
ACCORDING TO AMERICAN HEART ASSOCIATION/AMERICAN STROKE:
KNOW WHERE YOU STAND. THE ODDS ARE AFRICAN AMERICANS ARE TWICE AS LIKELY TO SUFFER A STROKE AS WHITE AMERICANS.
BEATING THE ODDS ISN’T ABOUT WINNING. IT’S ABOUT LIVING!!!
YOU HAVE THE POWER TO END STROKE. CALL: 1-888-4-STROKE/
STROKEASSOCIATION.ORG
(((THESE AND MOST OF THE FACTS IN THIS BLOG ARE TAKEN DIRECTLY FROM THE BOOKLET ON HEALTHY EATING OF SOUL FOOD. I (RIVEROFLIFELISAJOY) HAD PROMISED TO GET THIS INFORMATION OUT TO EVERYBODY. –EVEN AT CHURCH OR MY SON’S TENNIS ACADEMY! SO I MUST ALSO SHARE WITH YOU MY FELLOW BLOGERS AND READERS OF POSTS. I HAVE HIGHBLOOD PRESSURE, AND I HAVE TO MONITOR MY BLOOD PRESSURE JUST AS MANY OF US DO. SO PLEASE TAKE ME SERIOUSLY AND PLEASE ENJOY THE RECEIPES I WILL BE POSTING UNDER THE SAME HEADING THE ONLY DIFFERENCE WILL BE THAT I GIVE A DATE AND STATE THAT IS IS RECEIPE NUMBER ONE ETC.)))
The book on healthy soul food has bright happy pictures and color appetizing food. I will be cooking a meal from this booklet. “Soul Food” has everything from soups, salads, seafood, meats, poultry, vegetarian entrees, vegetables and sides, breads, breakfasts, and of course my favorite….desserts!
I will give you a sample of the food after this quick discussion taken from the Soul Food Receipe book:
FOLLOW THE THREE “R”s TO HELP PROTECT YOURSELF AGAINST STROKE.
- REDUCE your chances of having a stroke by learning the risk factors and working with your doctor.
- RECOGNIZE THE WARNING SIGNS OF STROKE. STROKE IS A MEDICAL EMERGENCY—EVERY SECOND COUNTS!
- RESPOND BY CALLING 911 IMMEDIATELY IF YOU OR SOMEONE NEARBY IS EXPERIENCING THE WARNING SIGNS OF STROKE. THEN CHECK THE TIME THAT THE FIRST SYMPTOMS STARTED. YOU’LL NEED THIS INFORMATION LATER.
FOLLOW THESE TIPS ACCORDING TO THE SOULFOOD BOOKLET:
“How to use these receipes:
To help you with meal planning, each recipe includes a nutrition analysis. The following guidelines give some details about how the analyses are claculated. Use the analyses to help determine how well a certain dish will fit into your overall eating plan.
Eat a variety of nutritious foods from all food groups.
Eat a diet rich in vegetables and fruits.
Choose whole-grain, high-fiber foods.
Eat fish, preferably oily fish, at least twice a week.
Limit foods that are high in calories but low in nutrients,
Limit how much saturated fat, trans fat, and cholestrol you eat.
Cut back on beverages and foods with added sugars.
Choose and prepare foods with little or not salt.
If you drinkalcohol, drink in moderation.
Read nutrition facts labels and ingredients list when you shop.
((According to the booklet on HEALTHY SOULFOOD RECEIPES —–
FOR more information on the updated American Heart Association Dietary and Lifestyle Recommendations, visit americanheart.org.
oKAY….LETS GET TO ATLEAST one RECEIPE TODAY….SHALL WE?
RECIPE #1~~~BLACK-EYED PEA SOUP
1 14.5-ounce can fat-free, low-sodium chicken broth
2 smoked ham hocks (about 1 pound)
16 ounces frozen black-eyed peas
1 14.5-ounce can no-salt-added diced tomatoes
1/4 teaspoon dried thyme, crumbled
1/8 teaspoon crushed red pepper flakes
1/4 teaspoon salt
In a large sauce pan, bring the broth to a boil over high heat. Stir in the remaining ingredients except the salt. Return to a boil. Reduce the heat and simmer, covered, for 30 minutes, or until the peas are very tender. Remove from the heat.
Stir in the salt. Let stand for 10 minutes so the flavors blend; the standing time is very important in this receipe. Discard the ham hocks before lading the soup into soup bowls.
Per serving: calories 183, Total Fat 1.0 g. Saturated Fat0.0 g. Polyunsaturated Fat 0.5 g. Monounsaturated Fat 0.0g g. Cholesterol 0 mg. Sodium 218 mg. Cabohydrates 34 g. Dietary Fiber 7 g. Sugars 3 g. Protein 12 g.
Dietary Exchanges: 2 starch, 1 vegetable, 1 very lean meat
This is one of many installments of receipes from the “46 Healthy Soul Food Receipes” Booklet from the American Heart Association /American Stroke Association.
Try this receipe and let me know how you liked it! Or better yet, if you have ideas of your own for healthy SOULFOOD cooking…blog it and share it so we can all live heart healthy!
Till next blog,
riveoflifelisajoy!
BEING THANKFUL FOR THE BAD TIMES
I wonder when will the hard times end.
I gather myself, and look around
I find the strength within
A face, a glance a smile and there
I get myself back on the road again.
Why do I complain when I look up into
the sky down comes the rain
The rain that feeds the crops for food,
and gives water for drink and
prevents forest fires
Shall I complain when I have a job
just because someone there does not
like me?
Should I complain because someone in
the family is sick
atleast I have a doctor and health insurance
So as well meaning friends and family have
repeated to me so many times
Learn to be thankful for the bad times
For those times might be better than times to come
Issues in the future from which you would like to
gather yourself and run
Don’t look down at the road and mumble that it is
bumpy—atleast the road is there
Do not despair for life is for those who grasp it
and hold tight…
never to give up the fight.
If I had a dream for a castle and and prince
that never came to save me –no worry
for I must go forth unsaved by the knight in
shining armor….I will reach for and save myself
gather myself, and go forward and handle the future come what
may….
And be very, very thankful for the bad times….even for today.
prose and thoughts by
RIVEROFLIFELISAJOY–TILL NEXT BLOG—
HAPPY NEW YEAR!
My Weight Problem and How it will Affect the Year 2008 Resolution!!
Let me start this off right! I am about 265 pounds. I go up and I go down. I stay within the range of 250 to 265 at all times. Right now my stomach is my worse attribute. I gave birth over 14 years ago—ONE Time! I had only one pregnancy in my entire life. (I laugh at that because my huge gut….people always say…”You have a couple of kids…Right?” I always tell them no! But would you believe that there is always someone who will persist and continue to tell me that I have more than one child? I look at them like he/or she is crazy! I mean, really, could I have been knocked out at some point, and given birth and do not remember it? And where is the child with the social security number to go along with it? —Any way lets get back to my weight problem) I was a “full figured” nine year old when I developed my “period”.
I was an active semi-tom boy as a young lady. I loved sports….I was not the best, but I participated as much as possible.
I was on a softball team while in junior high school. I did gymnastics—which I loved to a certain extent.
I could not do the uneven bars because of an inner ear problem. I could not swing myself up onto the bars without losing my perspective and balance.
I would swing throw my legs up and then I would subsequentcially fall because I would have the horrifying giddy sensation in the pit of my stomach and my head would feel light, and my brain would release such powerful shots of “seemingly electrical volts down my spine.”
I would loosen my grip on the uneven bar and find myself recuperating on the floor mat.
That would happen to me atleast 5 times out of 10 tries on the uneven bars in gymnastics class. I stuck more to the balance beam, and the floor routines.
I had the same problem of inner ear confusion but I would be able to prolong that reaction by doing other parts to the gymnastic routine by skipping etc. Once I did a walkover (head over heel and vice versa) and I fell and banged the side bone of my left big toe. I had to go to the doctor.
Nothing was broken —but again that came from that “stupid”–weakness in my inner ear that affects balance. I also loved Karate! I had fallen in love with Bruce Lee and the Martial Arts movies he made. So my parents enrolled me into the Jerome Mackey School of Martial Arts! I took judo until I received another injury from my inner ear issue. My sparing partner had tossed me over her head in a move that I was not familiar with.
I lost my balance and slid across the canvas mat and busted my lower lip. My head throbbed for days and I felt dizzy. I stopped judo. I took up karate and I liked it better than judo.
Only exception was I did not like to spar! I am such a baby! I rode my bike, and played with the neighborhood kids. I had a pretty good weight.
Remember, I am 47 years old and I am not of the video game generation. I played with my Barbie dolls and entertained myself by watching the BRADY BUNCH, I LOVE LUCY, HERE’S LUCY, LOST IN SPACE, THE BEGINNING EPISODES OF STAR TREK, MISSION IMPOSSIBLE, FLINTSTONES, HONEY MOONERS etc.
So basically I was an active kid when my favorite television programs were not on.
So how did I go from a size 13/14 to a WHOPPING size 22/24?
Where did everything go wrong? I grew up with a 1/2 acre of back yard, I played hard with my cats and dogs, and ran up and down the peaceful neighborhood street with my neighborhood friends.
We played games on the stoop, and played hopscotch, hide-and- go-seek etc. I was not fat at all. As I got older, men and young boys would ogle over my tiny waist and full hips and body. So why do I look like a big ole’ sack o’ potatoes right now?
Genetic Predisposition Maybe? But my mother never looked as bad as I do right now! I know, I know….don’t put myself down right? Well, it just gets me a bit frustrated and hurts my feelings abit.
I want to where cute outfits and bright cheery colors. Yes, I am aware of the Avenue, Ashley Steward, Lane Bryant Stores and Plus size areas in Macy’s etc., But it does not matter. Big is still big. They do not match the designs that I could see myself wearing!
For example, look at Victoria Secret Stores. I cannot buy anything in that store unless it is perfume.
They do not make bras for sale at the UGLY over grown size of 42DD!
They make things in the 38CC or D category….but my size seems over the top for them!
That is why I only venture in and make a BEE LINE for the lotions and perfumes only.
I make my purchase and then walk hastily out of the store….so that the skinny ladies who can fit into those great designer bras and panties don’t give me that “ARE YOU KIDDING–ONCE OVER WITH THEIR JUDGEMENTAL EYES”!
So getting back to my weight. I am tired of being sick and tired. I do not care what Monique from the “PARKERS” AND PHAT Girls (famed plus sized commedian)says about being plus sized!
FAT, OR PHAT IS NOT CUTE! —What I am referring to is myself. I have met and still do know personally some very phsically beautiful people who happend to be plus sized.
I just want people to realize that I am aware that plus size body does not make a plus size heart.
So when you feel stressed at work….does your heart beat in that “fight or flight mode because you may not agree with your co-worker over a given topic.
So for the entertainment reason…yes plus size is good….but for those of us who run a household it is not easy to pick up babies, and cook and clean daily….it becomes a hardship when weight turns simple tasks difficult.
My jellyroll of a stomach, and thick stubby legs that make me trip over side walk cracks–is not appealing. —Honestly, I fit my clothes better when I was size 13/14! I had a flat….a real flat stomach back then. I could do sit ups and push ups and even stretch.
I did Yoga every night back then. So what has happened you ask? Well when I met my husband at age 27 I was still in good shape. Great shape from what he had told me back then. We met at Queens College while we both attended.
He was assisting the teacher in swimming class. I was a student. I was very shy, I kept my towel rapped around my waist until it was time to get into the water of the olympic sized pool.
I was so embarressed naturally. Ugh….my husband told me that my body was great….that he would wait for me to take my towel off. Well any way the rest is history. We got married, and issues arose, ensued and he became castastrophically sick and all I have to show of my love for him is my beautiful ONE child who is currently 14 years old.
I have heard and have read that STRESS can make you fat! Have you heard that one yet?! Well, after what I went through in loosing my husband….I should weigh in at about 700 pounds I figure!
But really I do not eat as much as what people think about fat people. I actually have stomach pain most of the time.
I do not eat breakfast, because I get this bad reaction where I have pain with the first food that hits my stomach….then in a 1/2 hour I feel extremely sleepy….my arms feel heavy and I have to keep putting water on my face, and sometimes I have to even just go sit in a restroom stall at work to keep from passing out! So I do not eat breakfast…it creates a problem.
I checked with my doctors who have no explanation for this syndrome. So I continue not to eat breakfast. I see everybody else around me —you know the healthy weight people eating breakfast, sharing food and having a good time about it.
I eat lunch between 11:00 and 1:30. I then have dinner at home. I do not buy junk food. I do my cooking…but I do not fry anything excep hamburger and some fish.
I make broiled salmon, and some other fish broiled. I tend to eat late at night…which is a BIG NO, NO! I am usually working over time.
Sometimes, I work 12 to 14 hours a day! When I get home I am too tired to cook. I get up very early *4 AM and I may leave work at 1pm.
I am so tired that I cook and go to bed immediately. So yes I know what you are thinking….I must get a better schedule right?
However, I need my job. My kid has medical problems and I cannot quit my job–it has decent health coverage.
With all my issues to the side for a minute ….I have contemplated the surgery. I am afraid of that type of hard action. Although I might sound like a good candidate.
I do have high blood pressure….which may not be a good reaction to stomach stapling or placing the “ring” on my stomach either. I believer I will go out and purchase the sweat pants and shirt and just start walking again.
I MUST START WALKING TO BEGIN TO LOOSE WEIGHT!
I will use that as a option because I started to loose weight over the summer when I was walking ten blocks to catch the bus to work when my car was in the shop for an entire month.
After I got over the actual 2 weeks of pain in my calves etc. I began to notice a difference. Not a big difference….but a difference nonetheless!
So that is my NEW YEARS RESOLUTION!!!!!******I RIVEROFLIFELISAJOY—WILL COMMITT AS MUCH THOUGHT AND TIME TO ((((((WALKING))))))) AS I DO TO THIS BLOG. I will attempt to walk atleast 1 hour everyday….or better yet I will start walking 15 minutes, for a week, and then increase it the next week. I have to start slow….I have a heart to consider today.
So what about you? Are you going to take and make a difference in your own life for the coming year? Do you need to loose weight like …or do you need to accomplish some other goal? “ROME WAS NOT BUILT IN A DAY!” (UNKNOWN AUTHOR)
Sit down and truly think about your goals for the year 2008! Plan it , structure it, and tell your family and friends so that they will help you get your act to gether.
I have told my 14 year old to help Mommy to loose weight. I asked him to walk with me for the first week of my walk and lose weight campaign!
As you can see, by this blog you who need to loose some weight—start slow….You did not gain weight over night….and you will not lose weight over night….atleast healthy weight loss saves lives!
Take your time, TALK TO YOUR DOCTOR AND TELL HIM YOUR GOALS FOR YOURSELF FOR 2008!!! Take it slow and follow doctors orders. Becareful with the weight loss surgery.
Till next blog…in which I will talk about two people I know who had the two mentioned medical techniques I described earlier.
Riveroflifelisajoy!
My New Year’s Resolution–It’s Gonna Be Great In 2008!!!
to improve my status in life!
I want to go in the direction of
Peace with my fellow man
I want to develop a clear and
concise plan
I will move in the direction of harmony with
all. But will not give up my self-respect
Because if I do, I have wasted this long, long up hill
trek.
Will you take my hand,
My fellow man?
Can we together rise,
up toward the heavenly skies to
bring down the fighting across the
globe?
Can we bring down the pain and suffering
in the lives of men, women, and children?
Can we find ways to stay the course, and
not have to live out our lives full of
remorse? From good deeds left undone,
from victories left not won?
Can you search deep within, and see the one true love
of mankind that will give us the answer
and the goal that is about to unfold in the
coming year?
Does every year new have to begin with
Tears?
Can we shout in victory together, all man kind
of every race, creed and religion?
All of mankind of all lifestyles, and traditions
Can we this year….of 2008 be ready, be real,
and prepared to be GREAT?
What say you, my fellowman kind and womankind–Are we up for the challenge to participate in the year 2008!
Come forward, and do not fear, the end of the 2007 is drawing to an end.
I hope you will take the challenge and assist this beautiful world on which we reside to come to a mend and heal from deep inside.
You do not have to believe in the same God as I do.
Just place your foot, within your shoe and take just
one step forward.
Take another step forward toward your destiny.
There is a purpose for all of us on this globe called earth!
Do not be afraid to see your value, see your worth!
I will pray for you. I will pray for myself…
I will pray that the Almighty God above reveal his love to one and all! That you, your friends, and family and I will
receive joy, peace and prosperity in the coming year 2008!
Just do not forget to open the gate for the poor, the down trodden, the sick, and the weak.—
For those who have received much….much is required back to assist those who are yet on the road as pilgrims seeking salvation and peace.
May the God of all—The Alpha and Omega
the Beginning and the End —give you all that you need to succeed in 2008!
I resolve to be a help and not a hinderance on that road toward our goals of man-kinds success!
Till next blog
RIVEROFLIFELISAJOY!