What’s A Virus Busting Diet? ~ healthy eating in a dangerous world

My people are destroyed for lac of knowledge;… Hosea 4:6 [English Standard Version, ESV]

I’ve researched a great number of websites on antivirual eating/foods. Most of them quote studies and research. I didn’t include those notations. I did select the foods that were common to and showed up on most of those sites.

These are the viruses we mainly deal with in 2020: covid19, the flu, HIV, cancer, hepatitis, the measles, mumps, rubella, chicken pox, and shingles, polio, common cold, rabies, ebolavirus disease and hantavirus fever,  herpes and cold sores. These viruses are much more difficult to heal than bad bacteria which we treat with antibiotics. However, we are not helpless. We can eat a diet that is hostile to viruses. And we can follow the advise of our doctors. And we can pray for healing. You can believe what you want. I, personally, believe food is not the healer. The Healer is God. God can work through prayer, doctors, a healthy diet. I believe healthy food provides a supportive environment for health and healing.

Antivirus Foods to add to your diet:

a garlic

Garlic and Onions: Garlic gives a threefold punch. It has antiviral, antibacterial, and antifungal properties. . Raw garlic when it’s crushed or sliced gives the most benefit, but most people can’t eat it that way. When you cook it, peel and crush/slice it right before it goes into the pan. Jarred garlic bits in water is second choice, garlic powder third. Don’t use garlic salt. Studies have associated over salting with stomach cancer and high blood pressure. Garlic is part of the Onion Family (onions, garlic, leeks, shallots) Everything in the Onion Family has anti-viral benefits.

            Steamed Broccoli w/Garlic and Red Onion: Combine ¾ C water, 1 Tbsp olive oil, 1Tbsp fresh sliced garlic in a skillet and bring to a boil over a high hear. Add ½ C very thinly sliced red onion, 2 C broccoli florets and boil at high heat for 5-7 minutes (or to the tenderness you like). Individuals with a thyroid condition will have to boil the broccoli until it is very tender. If there’s too much liquid, drain some of it. At the end, add 1/4  tsp- salt, 1/8 tsp black pepper, toss, and serve. You can sprinkle grated cheese on at the table, if desired. Serves 2.

Note: cancer patients who are cautious about frying foods can steam/saute foods. Spray the pan with pan spray, add the onions, garlic, veggies, meat/fish/poultry and begin to cook over a low flame. Slowly add 1/4 C – 1 C water, broth, cooking wine, wine, or even fruit juice. Slowly raise the heat to the desired temperature. Don’t drown what you’re cooking. This steaming/sauteing will remove the fear of carcinogens that comes with pan frying and grilling.

a tea

Black Tea/Green Tea: Tea plants have properties that protect the plant from viruses and fungi. This does translate to human consumption. Tea has been shown to fight a number of viruses.

a salmon

Fish/Seafood with Omega 3 Fatty Acids:  Salmon, sardines, herring, mackerel, oysters. Foods with Omega 3 Fatty Acids reduce inflammation and acts as antibacterial, antifungal, antiviral agents. Chronic inflammation has been shown to lead to heart disease and cancer.

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Citrus and Leafy Greens:  provide Vitamin C which boots the immune system. Flavonoid rich foods. Many of the articles I’ve looked at report that when an imbalance of healthy antioxidants and harmful substances called free radicals occur in the body there is increased risk of stroke, cancer, and diabetes. Foods rich in Vitamin C help to restore the balance.

A nut-1569252_1920

Nuts and Seeds: provide supportive Vitamin E, Selenium, and Magnesium. All it takes is a small handful of walnuts, almonds, pecans, sunflower seeds. Caution: portion control is important. Nuts are a healthy virus fighting food but are calorie dense. Keep the portions small because overweight has no health benefits. 

A yogurt

Yogurt/Kefir: Yogurt is rich in probiotics, the good bacteria that support intestinal health. A large proportion of the immune system is located in the gastrointestinal tract. Eating yogurt regularly (daily or at least 4 times a week) can improve immune function because it increases the body’s production of antibodies that fight off viruses. Best is unsweetened plain yogurt, but any yogurt is better than none. At least one brand of Greek yogurt has no added sugar and no artificial sweeteners. It is slightly sweet. Drinking Kefir is also very good.

A asparagus

Foods rich in zinc: Zinc helps to keep viruses from attaching to cells and helps prevent them from replicating. Among the foods with the highest zinc content: garbanzo beans and other beans, asparagus and spinach, mushrooms, dark chocolate, nuts (pecans, almonds, walnuts, peanuts, hazelnuts), oysters, shrimp and scallops, beef, lamb, and poultry.

My personal advice: take a multi vitamin every day and add a zinc and a vitamin C supplement to that.

Portions: Imagine your plate is divided into three sections like summer picnic plates. Your veggies go in the large space. Protein (meat, poultry, fish, seafood, cheese, etc) go in one of the small spaces. Carbohydrates (brown rice, sweet potatoes or red skinned potatoes with the skins on, whole wheat pasta, 1 slice of whole grain or multi-grain bread) goes in the other small space. If you are having fruit for dessert put it in one of those little bowls that look like finger bowls. Those are dessert bowls. The ones we tend to use are actually a cereal bowls.

A fruit

 

 

 

 

My Christmas Mug ‘O ~ tea!!!

Christmas Mug TeaHo, ho, ho. You thought I was going to have something thrilling, with kick, spiked even.

I pulled one of my Christmas mugs out today. I have six, purchased in various places: Christmas fairs, while on vacation.

It’s mid-morning and tea was in order. My usual brew is Lipton Organic Tea. It’s warming, inviting, has a lovely aroma and taste. Highly underrated, IMO. Note: I am not a spokesperson, have no relationship to the company at all.

I’m a black tea drinker. I’ll drink Irish Breakfast, English Breakfast, Darjeeling. But Lipton is what I keep in my airtight tea caddy and is my go to. It brings up comfy feelings that hearken back to my childhood. If a cold was threatening, my mom made me a cup of Lipton tea with honey and lemon. I still do that if my sinuses are clogging except, that I might add a shot of Bourbon.

Yes, black tea has the health benefits of antioxidants and I am into health. But I pulled out a Christmas mug and brewed a cuppa for myself today because in this wonderful holiday season it brings up a lovely memory of my mom.

Cream of Brocolli Soup ~ on a cold Florida day

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I’ve attempted posting recipes with moderate success. That’s because I don’t cook with a recipe. I’ve tried measuring a 1/2 C of such and so and typing that in the blog article next to the photo, but then as it cooks, I say to myself, “Self, that doesn’t look right,” and I throw in some more. So, how much of that ingredient did I use? I don’t know!!! Just enough to taste good. I taste as I cook, look at the colors of the ingredients, and smell the aromas to know. Do I make mistakes? YES, but all cooks make them, and you can make a mistake following a recipe to the letter. Trust me on that one.

So, It was in the low 40s last night in northeastern coastal Florida. I had to bundle Sophie the Wonder Dog up when I took her for her morning walk. Not to mention, I actually put on a pair of socks, and I never wear socks. May I digress…I was without socks yesterday at the Post Office to mail a Christmas gift. I noticed roughly half the women were in jeans, a sweat shirt and a hoodie or jeans and a heavy cable knit sweater, and over-sized clunky sandals (not the dainty, pretty kind you see all summer) with socks on. This is Florida in winter.

Sophie Winter Coat 2011

Well then, after Sophie, the cats, and I had breakfast, I realized I had a small container of half ‘n half in the refrigerator I had to use. Now, my doctor just reminded me I’d put on weight since my last visit three months ago (Thanksgiving will do that) and my blood pressure had gone up. No alarm siren, but it had gone up. So, I wanted to use the half ‘n half, but not in a super high-cal way

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Light bulb moment…cream of broccoli soup. So, I cut my broccoli florets up into soup-spoon size pieces and covered them with water in the pot and started them simmering on a medium heat? How much water? Enough to cover them. I had red onion (I always do), carrots, and two white potatoes. So, I chopped those up and threw them in. Added parsley flakes, garlic powder, a couple of bay leaves, some jarred seasoned vegetable base, and pepper. (I put some base in, tasted and put some more in…so don’t even think about asking me how much.) No salt. Remember my blood pressure had just gone up. Besides, the veggie base has salt.

I tasted it as it simmered and added more pepper and lowered the heat to low-medium. If I’m cooking only for myself, I taste with the same teaspoon. If I’m cooking for others, I go through all my teaspoons. After about twenty minutes, I tasted again and wanted to thicken it. I often have some Campbell’s turkey gravy on hand and did this time. I added some by eye, stirred and tasted, and added some more. I let it simmer again on low to have the gravy kind of amalgamate with the other flavors. Then I tasted and turned it off. When it cooled off substantially, I added the entire container of half ‘n half, stirred, and tasted. Very good, but it had to cook with the half ‘n half just a bit. Besides it had cooled too much, so I turned on the heat to low and got it to an edible temp. Then I scooped it into a bowl, sprinkled on mozzarella cheese I had on hand and some Parm/Romano… and then I sat down to eat lunch. Good, very good.

I cook by the seat of the pants, and I write by the seat of the pants.

 

Walking the Dog ~ a good thing

 

Sophie Winter Coat 2011
Sophie The Wonder Dog

 

I’m not really on a ‘walking the dog weight loss plan,’ but doing just that has bumped-up my metabolism and increased the rate of my weight loss. Four years ago, when I started regularly walking Sophie, I wasn’t thinking of obtaining any health benefits or losing weight, I just thought it would be nice to get out and walk in good weather instead of letting her out in the backyard to do her business. Surprise! Surprise! I’d been stuck on a weight loss plateau, unable to go below a certain weight, and walking the dog busted right through that. The weight started coming off again.

Since then, my ears perked up every time ‘walking’ was mentioned on a lifestyle TV show. Lo, and behold, it’s considered to be one of the best, if not the best exercise for longterm health. I walk three-quarters of a mile twice a day, every day…or a mile and a half. It’s changed and improved my overall physical health.

The Mayo Clinic says a regular, brisk walks can help maintain a healthy weight, prevent or manage various conditions including heart disease and high blood pressure and type 2 diabetes, strengthen bones and muscles, improve mood, improve balance and coordination. I take easy walks, although at times Sophie and I will take a short run. Very short. Trust me. When I first did that, four years ago, I was winded after the sprint. Now I can easily trot along for short distances, and Sophie loves the run.

There is no downside to this. If you have a dog, I urge you to walk your canine friend. It will do you both a world of good. If you don’t have a dog, but have a spouse, child, grandchild, or friend to take along get out and give walking a try…or take a camera and take interesting shots as you go along. 

   Do you not know that you are a temple of God and that the Spirit of God dwells in you? ~  1 Corinthians 3:16 [NASB]

 

Excellence of Strawberries ~ killing belly fat is murder

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Titania waiting to get a few slurps of milk at the bottom of the bowl when I finish breakfast

I’m still getting beautiful, organic strawberries for my Cheerios. I go outside and pick a handful every two to three days for my “heart smart” cereal.

I purchased a couple of strawberry plants at Home Depot several years ago and planted them in a large container which lives on my deck. They come up every year giving me fruit. I douse them with organic fertilizer a few times during the growing season, water a lot,  and that’s it.

This year I’ve gotten a bounty in not only strawberries, but also tomatoes and sweet peppers. I think it’s because we’ve had a lot of rain…and I do keep up with watering every evening.

Real strawberries the way God made them are much smaller than the ones in the supermarket, or even at the farmer’s market. But they’re delish and healthy, have no pesticides, and have very few calories and carbs. A few health blogs have dubbed strawberries “the world’s healthiest food.” Research indicates strawberries help to burn stored fat. Yippee! They’re said to ease inflammation and cardiovascular disease. Another claim is they boost short term memory. Really? Oh, I almost forgot that one.

Sauteed Fish ~ killing belly fat is murder

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“Baked fish again! That’s so boring,” ~ is the dieter’s lament, but it doesn’t have to be a breaded fish fry either. If you’ve cut waaay down on starch and carbs it’s essential to stay away from the dredging flour and bread crumbs.

Even if you’re not watching your waistline, it’s a good thing for every cook to have a basic sauteed fish recipe in their arsenal.

If I were to make a literary comparison, this would be a sub-genre, rather than a specific story.

  • Fish
  • Pan Fried Fish
  • Sauteed Fish

Rather than a specific recipe, it’s a way to cook no starch, low carb sauteed fish. If you’re like me, every time you make it, the dish will be slightly different. This depends upon your whim and what ingredients you have on hand.

You want flavor, so the first step is to saute some veggies and garlic. I took a small tomato chopped coarsely, two sliced cloves of garlic, and 1/8 to 1/4 C coarsely chopped red onion. Saute until tender in olive oil or canola oil. I stirred in a handful of fresh basil leaves. [But, you could just as easily add some coarsely chopped red, orange, or yellow sweet pepper, or use oregano instead of basil. Or anything else you’ve got on hand.]

I have a secret seasoning (so please don’t tell anyone). I use an old Mrs. Dash shaker and mix together 1 Tbs garlic powder, 1 tsp salt, 1/2 tsp celery salt, 1/2 tsp paprika, 1/4 tsp ground black pepper, 1/8 tsp chili powder. I love garlic, but if you don’t, when you saute the veggies, use one fresh sliced clove of garlic instead of two.

Sprinkle the secret seasoning to taste (here after called SS) on one side of four average size fish fillets. I often used flounder. Turn that side down in the pan. Do this with all four fillets. Make sure the heat is on medium to medium low, so you don’t burn the fish. Make sure you have enough oil so that you don’t burn the fish, but it shouldn’t be swimming. [Get it…fish swimming. Just a wee bit of humor, very wee.]

Sprinkle SS on the other side of the fish while they are in the pan. It only takes a minute of two for the fish to cook. Turn them once and cook another two minutes. Handle as little as possible, or the fillets will fall apart.

I arranged all four fillets on a plate for the photo, but when I serve I use a spatula and place two fillets on a plate, serving two people. Obviously the recipe is easily doubled or tripled. I serve this with steamed broccoli or with a fresh garden salad.

This is a recipe my heroine Veronica Ingels, gal PI, would like. As my contemporary series progresses, she gets more and more into healthy eating (all while hunting bad guys). However, this dish is good for anyone, but is especially good for those of us in mid-life who are heart-smart and waist conscious.