1 cup cooked quinoa
1 cup cooked diced sweet potatoes
1/2 cup cooked black beans
1/2 cup cooked mushrooms
1 teaspoon of jalapeno pepper (optional)
3 tablespoons extra virgin olive oil
juice of one lime
1 clove of garlic finely chopped
salt and pepper to taste
Shake, pour and mix into salad
SARS-CoV-2 VIRUS. The new coronavirus causing COVID 19.
SARSV-2 is a RNA virus, an infectious particle, (not a living organism) that reproduces by commanding the host cell (mainly your lung cells) to make more of itself. Basically reprogramming the host cell (your lungs) to become a virus factory. The virus has a protective shell, which is a SPIKE PROTEIN. The spike protein opens and attaches itself to receptors on the outside of our lung cells, drops its RNA which replicates, making millions of new viral particles that are packaged and then released to infect other lung cells, just like a science fiction movie.
How it spreads- respiratory droplets, airborne, aerosols, person to person.
Preventing the spread
-Wear a mask: Everyone over the age of two needs facial protection.
-Social Distancing- remain 6 feet apart. Staying at least 6 feet away from anyone who doesn’t live with you. This cuts your risk of catching the virus by 85%.
-No more than 10 persons can gather. Consider person, place, space and time.
-Cover your eyes with goggles or shields help prevent infection by 78%.
-Wash your hands or use hand sanitizer frequently.
-Don’t touch your face.
-Disinfect commonly touched surfaces daily or frequently.
-Get tested if you think you are exposed.
Symptoms you should know (Day 3-5 after exposure)
Fever and chills,
Headaches for days.
Shortness of breath
Bluing of the lips
Lung damage called Acute Respiratory Distress Syndrome (ARDS) as seen on Xrays, causes damage to the walls of the air sacs, as well as the tiny blood vessels in your lungs, this is seen in severe cases and requires respirator assistance for breathing.
PCR test: best, most accurate and reliable method, either using a nasal swab or a nasopharyngeal swab. Result will tell you whether you have the virus or not.
Antibody Test: detects antibodies called IGM and IGG in your plasma. Test shows whether you have had COVID 19 in the recent past, not active COVID.
Antigen Test- Detects proteins that are parts of the virus from your nose and throat. Quick and easy. Results in 15 minutes. Great for schools, colleges and sporting events.
SIMPLE SURVIVAL TIPS FOR COVID 19
-Stay at home if you can, the virus spreads from person to person.
-Wash your hands with soap and water (soap kills the virus by breaking up the viral membrane and exposes the viral RNA.
-Use hand sanitizer frequently
-Do not touch your face.
-Stay 6 feet or more apart from anyone who does not live with you.
-Eat a nutritious diet rich in vegetables, fruits, grains, fish. Increase your micronutrients like zinc, selenium, magnesium, and many vitamins because they play a big part in your immune system. Limit your meat intake to once a week.
-Get plenty of sleep 7 to 8 hours a night to regulate your cortisol hormone, also known as your stress hormone. It will increase with lack of sleep.
-Stop smoking or vaping. These two have a direct effect on our lungs. They cause airway diseases by thickening the air sacs walls.
-Stop drinking excessive alcohol. Results are fatty liver, obesity, and some cancers.
-Manage stress: Try meditation, talking to friends, doing Yoga.
What is Fiber?
Fiber is an important non-nutrient, and it is the part of the food that cannot be digested by our bodies. It is found in plants and known for its non-nutritional benefits rather than nutritional benefits.
There are two types
- Soluble fiber: dissolves in water and forms a gel. It can be metabolized by the good bacteria in the gut. Think of oatmeal that sits overnight in water, it soaks up all the water. It is present in beans, lentils, oats, peas, citrus fruits, berries and apples and many others.
- Insoluble fiber: Does not dissolve in water. Think of it as a broom that sweeps the colon. It maintains its string-like structure as it passes through the GI tract. It speeds up the passage of food through your digestive tract, prevents constipation, so your poop is softer.
Found in flax seeds, rye, nuts, whole wheat, grains, bran, seeds, brown rice, skins of produce, dark leafy green veggie.
How does fiber work its magic?
Think of the insoluble fiber as a mesh inside your small intestine and duodenum, and think of the soluble fiber as a gel that plugs the holes in the mesh. The resulting barrier acts as a natural gate-keeper which limits the speed with which the small intestine absorbs your food and as a result, you remain fuller longer.
Benefits of fiber.
-Fiber feeds your good Gut Bacteria.
Your colon is home to billions of microorganisms, bacteria, virus and fungi and they all need fiber for energy. The interesting thing is that they have the enzymes to break down the fiber we eat. They ferment the fiber. In the process of eating the fiber they produce Short Chain Fatty Acids like acetate and propionate and butyrate. These acids are essential for feeding the colon cells, leading to reduced gut inflammation and improvements in digestive disorders like Irritable Bowel Syndrome, Crohn’s disease and Ulcerative Colitis.
-Supports weight loss
-Reduce Blood Sugar levels after a high carb meal.
High-fiber foods tend to have a lower glycemic index than refined carbs.
-Reduce Blood cholesterol
-Prevent constipation by absorbing water and increase in bulk in your stool
-Fiber might reduce the risk of colorectal Cancer
-Lowers risk of cardiovascular diseases, such as stroke, heart disease and more.
How much fiber should I eat every day?
The average American gets 16 grams a day, which is not nearly enough, the American Heart Association recommendations based on a 2000 calorie diet for adults
– Women under 50: 21-25 grams a day
– Men under 50: 30 to 38 grams per day
– Children between ages 1- 18 should eat 14-31 grams of fiber a day.
GET YOUR DAILY FIBER- SIMPLE AND EASY
Sample Daily Menu 43 grams of fiber
Breakfast– 12 g
½ cup oatmeal, 1/4cup milk, 2 teaspoons Chia seeds, walnuts, fresh figs, raspberries,
Lunch -16 g
Chicken curry salad on whole grain bread
Dinner – 15 g
Pan seared cod fish 4 ozs
1 small mashed sweet potato
1 cup of sautéed spinach
SIMPLE ASIAN CHICKEN
1 chicken breast cut into long strips about 1 inch thick
Add 1 teaspoon vinegar
Add one quarter teaspoon salt
Let sit for 20 minutes.
In a bowl, add one tablespoon soy sauce, one tablespoon peanut butter, one tablespoon milk, a dash of crushed red chile pepper and half a cup of water. Stir together.
In a saucepan, add one tablespoon of olive oil (virgin) heat for two minutes, add a small onion (chopped) and one small clove of garlic (chopped). Let it saute for one minute. Add chicken. Let it saute for two minutes then add the chicken. Stir, then cook until chicken is done. Add more water depending on the thickness of the chicken breast. Let chicken cook until almost all the liquid is absorbed to the amount you want to use. Add sesame seeds and chopped scallions before you serve. Serve over rice. Enjoy!
Tip! Add more peanut butter if you like
BLACKBEAN AND BEEF BURGERS, TOPPED WITH MUSHROOMS AND ONIONS.
Perfect way to eat a simple, tasty and nutritious burger without breaking the bank. You will
feed a family of five on one pound of lean beef and a can of beans for dinner.
Nutritionally you will consume much less saturated fat: and will increase your fiber intake. Just
give it a try!!!
1 lb lean ground beef
1 can of black beans. Mash ¾ of the beans and leave ¼ whole
1 teaspoon EACH of onion powder and garlic powder
1 tablespoon chopped parsley or cilantro
½ teaspoon EACH, salt and black pepper
2 tablespoons oil: virgin olive or canola oil
1 large onion cut into thin rings
2 cups of sliced white mushrooms
1 small jalapeno pepper sliced (optional)
Mix top 5 ingredients gently. Shape into 5 burgers.
Heat a non-stick skillet on medium. Add oil. Place burgers in skillet. Cook about 1 to2 minutes
on each side. Remove and set aside.
In the same skillet, sauté the onions and mushrooms until soft for about 5 minutes. Add salt
and pepper to taste.
Toppings will have some liquid from the mushrooms.
Spoon on the top of warm burgers.
Serve on a whole wheat bun, add pepper slices and enjoy.
Side salad (OPTIONAL)
1 cup shredded purple cabbage
½ cup cubed red pepper,
Dressing- 1 to 2 tablespoons lemon juice
-2 tablespoon extra virgin olive oil, salt, pepper
Burgers can be made with ground turkey. Can be made a kept frozen for 3 months in freezer.
FIBER AND PROTEIN BREAKFAST
This heart healthy, satisfying recipe is simple, delicious, easy and transportable. It is loaded with fiber, protein, anti-oxidants, vitamins and minerals.
All you need to do in the morning is just add your favorite toppings and GO! Perfect way to start your day!
½ cup whole oats
½ cup milk, can be from animals or plants.
¼ teaspoon maple syrup
¼ teaspoon cocoa powder (optional)
1 tablespoon Chia seeds (optional)
¼ cup toasted pumpkin seeds
Dash of Cinnamon
Before you crash for the night do this!
In a Mason Jar, add oats, milk, maple syrup, chia seeds and cover with lid.
In the morning before you dash out.
Add pumpkin seeds, berries, cinnamon. Place in your lunch box and go.
Make individual jars for your kids also, they will love it!