It Was the Best of Times #MFRW


Welcome to week 38 of the 52-week MFRW blog hop – The Best of Each Season.

From a romance author’s perspective, there are a few things that can be a plus to each season.

IF we go into the way back machine, back to when I got married, not quite as far back as the stone age. . . it was the thing to be a June bride.

I can see why brides choose each season and weddings aren’t just on Saturdays anymore. For the same reasons,  I can see why an author would choose a certain season to convey a mood or feeling throughout their book.

WINTER:

A chill in the air, frost on the window, those wonderful fur muffs, snow,  horse drawn sleighs or carriages, and blazing fires in a fireplace are all perks to even the harshest winter days.  I read a romance book that was essentially the couple being stuck in a cabin together for a few days after an avalanche.

SPRING:

Fresh flowers,  bright green grass, lilacs, budding trees, warming temperatures –  I have been to beautiful weddings that took place in a botanical garden, surrounded by blossoms.  There is nothing quite like the smell just after a rain, with new grass and a light breeze.

SUMMER:

Less clothes! Swimming, beaches, swimwear – the perfect setting for a tropical romance, or stranded on an island together. Notice they are never on a northern island with Inuits?  Because that isn’t sexy! Stranded on a tropical island with shreds of what were your clothes, stripped down to bra and panties and maybe the shreds of a skirt, seeking shelter together in your make shift hut made out of banana leaves. . . I can picture this one now.

FALL:

Oh, the gorgeous colors of fall. My god daughter was married in September, with beautiful fall colors.

In my book Roxy Sings the Blues,  things come to a climax during the fall. I used to love hiking and plan to get back to it as I drop more weight. Roxy has an accident on a hiking trail that changes everything. If you close your eyes, you can almost smell the crisp crackling falling leaves after a  cold rain. This is the perfect time for mulled cider, that pumpkin spice cappuccino, and fresh apple pie! Food, after all,  is an aphrodisiac.

What appeals to you about each season?

Write on my friends, write on!

 

 

 

 

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Chill Out!


This post deals with the third factor that we can have control over to improve our odds of not having cancer or having a recurrence.

There are four areas. They are:

  1. Nutrition
  2. Activity
  3. Stress Management
  4. Toxins

Today my focus is on stress management.

I am all ears.  I seriously need to learn how to handle stress. Many of the times I get sick it was stress induced.  I  tend to stuff it down until things are so volatile I explode emotionally.

 

There are numerous things that you can do to relax and unwind. I’m going to share with you the ones suggested to me, and the ones I have found to help reduce stress.

Yoga, meditation, Tai Chi, and  a daily devotional were at the top of lists of suggestions. My attemps at yoga were not stress reducing.  The instructor was good,  the moves weren’t  beyond a normal person’s range,  but with a back injury, any pressure on the lower spine caused pain and all floor moves were a strain. I am interested in trying Tai Chi. I have asked at our local YMCA if they offer it,  if not I may look it up on Youtube.

I have a daily devotional, and I journal in my bullet journal.  I find that by writing down my thoughts in my bujo,  I tend to write it down, and not vent to others.  This seems to be somewhat calming because as I write it out, I can often think of how to resolve or  see that I need to shake it off.

Exercise in various forms can be a huge stress releiver. The swim classes that I have been taking are relaxing to me. Walking on a treadmill is not relaxing,  but  going for a walk at the park is very relaxing. OK, maybe not while I am huffing up that little hill on the backside,  but when I am finished and have walked the distance,  there is a satisfaction of accomplishment and a soothing effect on the entire body.  When I was exercising regularly a few years ago,  I would use the elliptical and I participated in a kickboxing class. I really enjoyed the kickboxing,  but then they dropped it.  I didn’t feel like the elliptical was helping in stress reduction, although it was helping me to achieve better cardiovascular fitness so in effect it really was helping to reduce my stress!

A healthy nutritious diet can also reduce stress whereas a high junkfood diet can contribute to additional stress in your body.

Adult coloring books. There is something very gratifying about coloring in those little spaces! My husband bought me a couple different types of coloring books, and I recently purchased a coloring book planner.  My attention lately has been fully devoted to the planner.  If I’m not jotting my to do list, and scheduling apointments, I’m coloring in the margins. The only time this isn’t relaxing is when my eyes are strained, and it becomes aggravating and can actually lead to a headache.

A glass of wine. Red wine has  many benefits,  one of which is to relax you. My oncologist stated that a glass of red wine, three times a week would be  beneficial for my health and well being. Three glasses, not three bottles.

Some  people find fishing relaxing and a way to cope with stress. Others  will paint furniture or landscapes. I am going to try my hand at the rock painting and leave them around our area. I’ll take a picture of them once I go find some flat river rocks.

Even with all of these options,   I  have a hard time with stress management. I tend to be one of those people who wears their heart on their sleeve and take things to heart. I get wound up when things don’t go as planned, which is most of the time. I get upset when others don’t do their part. I worry about my kids,  where they are what they are doing, whether they are safe. I worry about the cancer –  what if it comes back, what if it spreads next time,  what if my girls end up with it, what if . . . and then I am so wound up that even the bottle of wine doesn’t help.

My sister’s solution is Xanax.  I don’t have a prescription to Xanax, but I am wondering  how in the world I am going to manage this emotional rollercoaster that I have been on ever since being diagnosed. The medications only contribute more, causing my emotions to be heightened.

While you are reading this, I will be practicing my favorite form of relaxation: toes in the sand.

What do you do to unwind? How do you manage the daily stress? The emotional stress? What form of stress releif do you practice?

I will do everything within my power to never have to go through this again, including changing my lifestyle completely.

Write on my friends, write on.

 

Keys to the Kingdom #MFRW


 

Today is the 52-week MFRW blog challenge, Week 37- Five Ways to Win My Heart

Hmmm, at first  I thought –  what would it take to win my heart, but then I remembered a few weeks back, the ‘open/shut door’ fiasco. I think I’ll address both!

Hello, everyone! Glad you could stop by!  I know I’ve missed the last couple of prompts, but I have good reasons. No, really I do!  Doctors appointments and making final revisions on Roxy!

Five Ways to Win My Heart

  1. Bring me coffee – My husband follows a very strict Christian regime with the coffee, following Biblical instruction – He Brews.  Not only does he brew the coffee,  but on the weekends he brings me my first cup, made just like I like it! He scores some serious man points here!
  2. HE Gets Me – Understand me, get my jokes, my sense of humor, sarcasm, understand my point of view. It’s not even necessary to agree with me, just  GET me.  My husband gets me.  He laughs at my corny jokes,  he gets my quirky humor, and sometimes off-color humor as well.  He gets it when I am upset, although often he wants to fix it even though I just need him to listen and understand why I am upset.  More man points!
  3. Pens – Every year for Christmas Santa’s helper AKA Hubster sneaks a few pens or a lot of pens into my stocking or in a box beneath the tree. This past year, he gave me a giant box of gel pens to use for my adult coloring books. My favorite uni-ball pens find their way into my stocking.  He brings home novelty pens from salesmen at work. It’s amazing how many interesting pens salesmen use in the IT world! My name is Ellie, and I have a pen habit. Supplying my habit is a fast track to winning my heart! Exponential man points!
  4. Notice my weight loss – OK, this one is tricky. Living with a person that you see day in and day out,  it’s often difficult to notice subtle changes. A quick way to a fight comes from comments that I need to START losing weight. I go from zero to ballistic in .03 seconds. Seriously, I have been denying myself so many things, have given up many other things, have changed my diet drastically, have been exercising a little more each week, I know I still have a long way to go, but DANG IT –  lie if you have to, acknowledge something.  My skin looks clearer and not ashen, my shirts fit better, my shorts have been baggy –  but those are things that I tend to be the only one to notice.  Some day, he will notice.  It will probably be after someone else comments,  but eventually . . . I hope.  No points in a long, long time.
  5. Enjoy being with me – It doesn’t matter what we do or if we are doing nothing. Someone who wants to spend time with me earns instant points. In our cyber age,  it’s rare to still have freinds that will spend real life time with you.  Face to face time, where you can actually engage in a relationship.  It’s one thing to be freinds it’s another to want to spend time with an individual.  The fact that the hubster chooses to spend his time with me completely wins my heart!

How a Romance Author Wins My Heart

  1. Beleivable characters –  I need a heroine that I can relate to. I need to connect to her, put myself in her shoes.  The hero has to be  relatable as well.  I don’t get into those billionaire books.  The likelihood of some uber rich guy coming into my middle class American world is  beyond my suspension of disbelief.
  2. Nasty villain – Give me an antagonist I can hate, which also causes me to root for the heroine that much more.  He doesn’t have to be nasty in the sense of vile or perverse,  but nasty as in mean and ruthless. The kind of person that makes you hope they get their come-uppance.
  3. Action – Action draws the reader forward, narrative can bog down the story. I want a story that will  keep me turning the pages. I’ve read enough romance books to know the formulaic approach, and if the author can surprise me, I will read them again!
  4. Cliffhanger –  there needs to be at least one low point that leaves you hanging,  makes you wonder if the heroine will make it or ever achieve their happily ever after.  This is romance of course,  so  we know the author isn’t going to kill the Main character, but when an author makes you wonder if they are bucking the system, it’s very gratifying.
  5. The Denoument – when all the ends are tidied up at the end and you are not left wondering,  but what happened to that guy that was in the hospital on life support? What happened to her dog? On page 145 her dog was lost after the tornado,  then on page 187 she searches the animal shelter,  then   she gets the happily ever after  with the hero, but the dog is forgotten. Did she give up on the dog? Did someone adopt the dog?  I know,  it seems like a petty thing,  but things like this,  the author used a certain trope or character to fill space, and tell the story from point D to E, and by the conclusion at K, there is never another mention of it. This is one of those things where I would say tell me not show me.  Because if the author is trying to show that she was heartbroken, then distracted by the guy, then that makes her seem a crappy pet owner and it maight be best if she never have another pet. Do you get what I am saying? It doesn’t necessarily have to be the pet. I’ve seen it with a neighbor,  a coworker, where it is just assumed that since they don’t matter to the final outcomoe of the story,  they aren’t mentioned again.
What about you? What does it take to win your heart in person or in a book? Share your thoughts below.

Here  are the links for other authors in this blog hop sharing  their five points.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Here are some other posts in this series from yours truly:

  1. Raindrops on Roses
  2. They’ll Survive – I Guess
  3. Binge Watching #MFRWauthor
  4. Thank God for Grace in Editing!
  5. #MFRW Best Friends
  6. Crafty Author #MFRWauthor
  7. Musical Mayhem #MFRWauthor
  8. A Rose by Any Other Name . . . #MFRWauthor
  9. I’ll take What is Purple Prose for 50 Alex #MFRWauthor
  10. Ellie’s Guilty Pleasures #MFRWauthor
  11. How Do You Do That? #MFRW

There are more but I don’t have the links done yet. I will eventually, when I get to it.

Write on my friends, write on!

 

ROXY Release Day!


 

YAY!

I am very proud of this one. Not even so much the story, but rather the fact that even with BC, I have managed to get this one out before Penned Con.  I do love the story though.

The first time that Roxy appeared in my thoughts,  she broke my heart completely. With the help of the wonderful Karen Docter,  I’ve changed the story from memoirs of Roxy’s tragic life, to a story that unfolds with purpose.

So here it is:

Roxy Sings the Blues

BLURB:

Scars tell the story of a past. Roxy’s scars aren’t visible but they have carved her deeply and the pain they caused pours out through her music. If facing an uncertain future after losing her mother wasn’t enough, a failed relationship from the past returns to wreak havoc. Just when she was trying to build a new life for herself, the troublemaking ex Devon drags her into danger. Roxy sits in the spotlight of a pivotal investigation. Detective Devon Miller is hot on the case and stirring the embers of forbidden fires.

Will Roxy hit the right note to help her old flame solve the case in time or will she be left singing the blues?

Excerpt:

“Detective Miller, Detective Alvarez.”

Devon Miller nodded in acknowledgment. He hated these calls. He hated seeing veterans in the homeless shelter. It never made sense to him. “What have we got?”

“Two males. Looks like meth heads, but we need to find out what is going on. This is the fourth time this month that homeless guys have shown up dead. I am putting you two on the case. Check with Dickerson in narcotics, see if he has any leads.” Seargent Brenner stood, flipping the body bag back over the victim’s face. “I want to know what they are taking, who they are buying from, what the cause of death was. I want a full tox screen and have Simmons report anything out of the order. Anything! Talk to some of the regulars at the shelter up the street.” He tucked his hands into the pockets of his black leather jacket, eyes downcast to the ground. Hesitating as if he wanted to add something more, but then changing his mind. He added, “I want reports on my desk in the morning.”

Devon watched him walk away before bending to examine the body. He reached for a discarded straw in the pile of trash that the first body lay in. Using the straw, he opened the vics mouth, checking for missing teeth, foaming, anything. “Still got his teeth. That’s something.”

Alvarez stood with his hands shoved into his jacket. “This kid is too young to be here.”  He bent swiping the hair out of the eyes of the second body. “Both of them are. I’d lay odds that test results are going to be the same as the last guys. I think our best bet is going to be Dickerson. See if he knows who’s dealing the designer drugs down here and find out how bums can afford it.”

Buy Links:

Smashwords – https://www.smashwords.com/books/view/746975

Amazon -https://www.amazon.com/s/ref=nb_sb_noss?url=search-alias%3Daps&field-keywords=Roxy+Sings+the+blues

While you are there, check out my other books as well!

Red Wine & Roses

Quotidiandose: 30 Days of Sass

Going to celebrate with some sugar-free pumpkin spice cappuccino, and a slice of sugar-free carrot cake!

Then it’s time to get back into writing mode.

Write on my freinds, write on!

You’ve Got to Move It!


There are four things that you can do to improve your odds of not having cancer or having a recurrence of cancer. They are:

  1. Nutrition
  2. Activity
  3. Stress Management
  4. Toxins

Today my focus is on the second one, activity.

It is recommended that we move 10,000 steps a day and that we are active for at least 30 minutes a day, six days a week. Now, that is the bare minimum.

Coming off the end of radiation treatment,  the fatigue was overwhelming. I had very little energy to do anything more than going to my treatments, walk up and down the hall a few times a day, and slept the bulk of the time.

Now that I am recovering from the fatigue,  it’s still lingering but not nearly as bad.

The first time I went to the park to walk, I had to sit on a park bench after just a few minutes. I ended up doing a half mile but stopping three times because I was so weak. My mind goes instantly to a few years ago when I was diligently doing my cardio, working for an hour at a time on an elliptical, treadmill, or multi-trainer.  But I kept at it.  The next week I was able to do fifteen minutes continuously. The following week I was up to 18 minutes.

I started doing some videos at home with Fitness Marshall. I could barely do one, then rest and do another later. Little by little though I am gaining strength and endurance.

For everyone,  it is recommended that we get 30 minutes of cardio movement daily. For a cancer patient, it is vitally important. Movement increases your blood flow, it strengthens your veins, it strengthens your heart.  You don’t have to run marathons –  thank God or I’d be screwed.

In fact, starting off it is recommended that we engage in a moderate exercise of 30 minutes. Coming off of radiation 30 minutes was overwhelming. Nobody was pressuring me to do more except my own inner drive.  I had to come to terms with the reality of where I was,  what I had been through, and know that if I kept at it,  I would see improvement.

Well, I have. I’m not there yet but I’ve improved.  I can stay on the treadmill for nearly 30 minutes at a time.  I can keep up with the Zumba class for nearly the full 45 minutes. I started an aqua aerobics class today and managed the entire class without having to stop. That may not sound like much to some of you, but considering just a few weeks ago, I had to sit on the park bench after only ten minutes,  it’s progress.

I see many people that set a goal to run a marathon or a 5K. If you like to run go for it. I need to lose a significant amount of weight before I would feel comfortable running.  I think it would be damaging to my knees at my current weight.

I want to be able to walk down the beach to the pier without sucking wind. I want to be able to go  up the stairs without feeling exhausted.  I want to be able to do the things I need to do throughout the day without feeling like I need a nap. Not that there is anything wrong with naps,  but when you feel drained every day after just cleaning the bathroom,  it doesn’t get the house clean.

I know it will be there waiting for me tomorrow,  but when you go in the bathroom and it smells like toilet. . . . .  some things have to be done now.

Speaking of current weight . . . I haven’t been making weekly posts or anything,  but I am down 32 pounds since surgery on May 3rd.

A lot of that was due to not having much appetite with new medications to take, general nausea from chemo medicines, facing side effects of treatments, learning what foods would stay down and be tolerated because I do not like to puke.

The last ten, however, has been hard fought. I have reached a point where nausea has subsided or I’ve just learned which foods to avoid. My appetite on some days makes me feel ravenous. I have to be careful,  a lot of bread type things do not cause nausea and they are easy to grab. Pretzels, toast with peanut butter, crackers,  are all former go to snacks.

I have to limit my carbs. Whether caused by the stress of all of this or just timing with genetics and being overweight,  but I was also diagnosed with diabetes so I have to learn how to eat differently. As I mentioned last week,  the dietician has been one of the best parts of my treatment plan.  When my primary doctor told me to watch my carbs, he said no more than 15 carbs.

I was very careful not to eat more than 15 carbs for the entire day. That isn’t a  lot.  So, I go to the dietician and she says limit each item to 15 grams of carbs,  but I should have 45 grams a day. Well,  That was also why I lost a few of those pounds.

Exercise can help in weight loss. My goal, however, is not to exercise to lose weight. My goal is to exercise, to a minimum of 30 minutes a day in some form or other to improve my quality of life and prevent the recurrence of cancer.

I have been active at least three days a week for the past month. That is a big improvement from the previous three months. This week starts my five days a week plan.  I don’t know how long it will take me to be comfortable at this level, but I’ve always heard that beyond your comfort zone is when you see improvement.

The important thing is to start where you are.  If you walk to the end of your driveway and back and that is all you can do,  then shoot for doing that every day for at least a week before increasing.  Then, do it twice a day for a while until that is comfortable. Then add something else.

You don’t have to join a gym,   you can walk in your neighborhood.  You can exercise with youtube videos.  You can do jumping jacks in your living room – well, maybe you can.  I couldn’t a few weeks ago.  I didn’t have the energy after radiation. Who knows, maybe next week I will.

Most of us need to take better care of ourselves. I certainly do. This is a hard lesson for me,  to make myself a priority and take care of myself.

As I prepare a lesson for tonight and will have to wear one of those paper hospital masks to protect myself from germs because I will be around people,  I am reminded that this is worth it.  I am worth it.

 

I will do everything within my power to never have to go through this again.

Write on my friends, write on.

 

Proper Nutrition for Preventing Cancer Reccurrence


Last week I posted No Cancer formed against me shall prosper,

today I’d like to address the first of four areas that is within our power to control.

Obesity increases your odds for a heart attack and diabetes, the two most medicated conditions in our society.

Obesity increases your odds for cancer. This is something I never heard before the diagnosis of breast cancer. Certain cancers like breast cancer feed off of the hormone estrogen, which is carried in the fat cells, and the more fat cells, the more estrogen, the higher your risk for cancer.

Don’t believe me?  Go here:  American Cancer Society

Sugar feeds cancer as well.

Let me tell you,  there is nothing that will put the fear of dying into you like CANCER.

Much like diabetes, cancer can be self-inflicted.

There are four areas that we can have control of whether or not we get cancer or get a recurrence of cancer.  Once you have been diagnosed with cancer,  there is always a risk of it returning. You’re always looking over your shoulder.  I want to put as much distance between me and cancer as I can.

IF I CAUSED THIS,  THEN I CAN FIX THIS.

I can at least do everything within my power to improve my odds of survival.  The first major area to help prevent or avoid a recurrence is proper nutrition.

A well-balanced diet, consisting mainly of plant-based nutrients with lean proteins as the best dietary plan that I ‘ve seen prescribed by doctors and the American Cancer Society.  I looked at various diet plans: juicing, (not recommended for diabetic patients) vegetarian, (also not recommended for diabetic patients) Mediterranean, South Beach, and the recommended My Plate diet plan.

The dietary plan that works best for me is a modified MyPlate plan that leans towards Mediterranean. This excludes sugar, soda, processed meats, processed foods, chemical laden anything. Which means  no more: soda, (yes I occasionally would enjoy a Coke, or Mountain Dew) bacon (ouch that really hurts but carcinogenic) hot dogs, bologna, processed meats, smoked sausage, processed cereals,  Kraft mac and cheese in a box (no more powdered cheese sauce mix), alcohol (I’m going to miss my wine),anything soy (soy doesn’t play well with breast cancer), and reduced red meats.  No turkey bacon– have you ever read the list of ingredients to make that? Talk about processed!

Think about the sugar alone –  have you ever checked the labels for ingredients to see if it has sugar? How many sugars? There is sugar in things you would never imagine. Crackers, for instance, some of them contain sugar.

I can have red meats once a week. So if I opt for a burger,  that is my red meat for the week.  If I have a slice of ham for breakfast, that counts for the week.

Just about the entire center section of the grocery store I can bypass. The bulk of my diet – no pun intended – is fresh fruits and vegetables. I am limited on the number of carbs I can have because of the diabetic issues, and I am hoping that over time and by following this plan, as my weight drops that I can lose the diabetic medications as well.

Part of the whole cancer treatment plan is seeing a dietician. Best part of the plan for me! It certainly beats the radiation therapy by a mile!

In all honesty, this has been a difficult change to make. A lifetime of bad eating habits have to be changed. So, I’ve been learning to adapt to a new way of eating because quite frankly,  my old habits were killing me – literally. It’s really easy to say no to the foods I shouldn’t eat,  all I have to do is look at my scars.

In order to give myself the best chance of beating cancer, I employ the top 10 list of nutrient dense foods. These are high in phytochemicals, which contain antioxidants, which help fight cancer. I eat  at least one of these a day.

TOP 10 Nutrient Dense Foods:

1. Salmon

Not all fish is created equal. Salmon, and other fatty types of fish, contain the greatest amount of Omega-3s. Omega-3 fatty acids are extremely important for the optimal function of your body. They’re linked to improved wellbeing and a lower risk of many serious diseases .

Although salmon is mainly prized for its beneficial composition of fatty acids, it also packs a massive amount of other nutrients.

A 3.5 ounce piece of wild salmon contains 2.8 grams of Omega-3s, along with lots of high quality animal protein and a ton of vitamins and minerals… including large amounts of Magnesium, Potassium, Selenium and all the B-vitamins .

It is a good idea to eat fatty fish at least once or twice a week, to get all the Omega-3s that your body (and brain) desperately need. Studies show that the people who eat fatty fish regularly have a lower risk of heart disease, dementia, depression and a plethora of common diseases.

Also,  salmon tastes awesome and is fairly simple to prepare. It also tends to make you feel full with relatively few calories.

2. Kale

Of all the super healthy leafy greens, kale is king. It is loaded with vitamins, minerals, fiber, antioxidants and various bioactive compounds.

A 2/3 cup portion of kale contains:

  • 200% of the RDA for Vitamin C.
  • 300% of the RDA for Vitamin A (from beta-carotene).
  • 1000% of the RDA for Vitamin K1.
  • Large amounts of Vitamin B6, Potassium, Calcium, Magnesium, Copper and Manganese.

This is coming with 2 grams of fiber, 3 grams of protein and only 50 calories.

Kale may be even healthier than spinach. Both are super nutritious, but kale is lower in oxalates, which are substances that can bind minerals like calcium in the intestine, preventing them from being absorbed.

Kale (and other greens) are also loaded with various bioactive compounds, including Isothiocyanates and Indole-3-Carbinol, which have been shown to fight cancer in test tubes and animal studies.

BOTTOM LINE: Kale is one of the most nutrient dense vegetables you can eat, with large amounts of vitamins, minerals and cancer-fighting compounds.

3. Garlic

Garlic really is an amazing ingredient. Not only can it turn all sorts of bland dishes into delicious treats, it is also incredibly nutritious. It is high in vitamins C, B1 and B6, Calcium, Potassium, Copper, Manganese and Selenium.

But garlic is also loaded with another incredibly important nutrient called Allicin, which is the active ingredient in garlic. There are many studies on the health benefits of allicin and garlic. It has been shown to lower blood pressure and total and LDL cholesterol, while raising HDL… which should lead to a reduced risk of heart disease down the line.

It also has various cancer-fighting properties. Studies show that the people who eat a lot of garlic have a much lower risk of several common cancers, especially cancers of the colon and stomach. Garlic is also very potent at killing pathogens like bacteria and fungi.

BOTTOM LINE:Garlic is both tasty and extremely healthy. It is highly nutritious and the bioactive compounds in it have known disease fighting properties.

4. Shellfish

Out of all the wonderfully nutritious organisms found in the sea, shellfish may be the most nutritious of all. This includes clams, oysters, scallops, and various others.

Clams are among the best sources of vitamin B12 in existence, with a 100 grams of clams supplying over 16 times the RDA! It is also loaded with other nutrients, including Vitamin C, B-Vitamins, Potassium, Selenium and Iron.

Really, shellfish are among the most nutritious foods in existence. Unfortunately, people rarely consume them.

BOTTOM LINE:Shellfish are among the most nutritious organisms found in the sea. They are very high in important nutrients like Vitamin B12 and Zinc. Really,  who needs encouragement to eat more shellfish, right?

5. Blueberries

When it comes to the nutritional value of fruits, blueberries are in a league of their own. Although they’re not as high in vitamins and minerals as vegetables (calorie for calorie), the antioxidant content is where they really shine. They are loaded with powerful antioxidant substances, including anthocyanins and various phytochemicals, some of which can cross the blood-brain barrier and exert protective effects on the brain.

Several studies have examined the health effects of blueberries in humans. One study found that blueberries improved memory in older adults. Another study found that obese men and women with metabolic syndrome had a lowered blood pressure and reduced markers of oxidized LDL cholesterol, when they added blueberries to their diet.

This finding makes sense, given that eating blueberries has been shown to increase the antioxidant value of the blood. Then multiple studies in test tubes and experimental animals suggest that blueberries can help fight cancer.

BOTTOM LINE:Blueberries are very nutritious compared to most fruits and are loaded with powerful antioxidants, some of which can increase the antioxidant value of the blood and have protective effects on the brain.

6. Dark Chocolate (Cocoa)

Dark chocolate with a high cocoa content is one of the most nutritious foods you can eat.

It is loaded with fiber, iron, magnesium, copper and manganese. But the biggest factor is its amazing range of antioxidants. In fact, a study showed that cocoa and dark chocolate scored higher than any other food they tested, which included blueberries and acai berries.

There are multiple studies in humans showing that dark chocolate has powerful health benefits… including improved blood flow, a lower blood pressure, reduced oxidized LDL and improved brain function .

 

Make sure to get dark chocolate with a 70% cocoa content, at least. The best ones contain 85% cocoa or higher. Eating a small square of quality dark chocolate every day may be one of the best ways to “supplement” your diet with additional antioxidants. Permission to eat chocolate!

7. Spinach

Popeye knew what was up: Spinach is one of best sources of potassium and is also rich in vitamin K, vitamin A, manganese, folate, and iron. One cup raw provides over half of your daily recommended value (DV) for vitamin A, which is necessary for healthy vision, immune system, and reproduction. Want even more? Cooked leaves provides over 100 percent! Sauté in a little olive oil and garlic to accompany your dinner or add to a salad.

8. Brussel Sprout:

Brussels sprouts get a bad rap, but their nutrient profile will set the record straight: One cup cooked provides 195 percent daily  of vitamin K—crucial in helping your body absorb calcium—and 125 percent of vitamin C, which plays an important role in the formation of collagen, the main support system of skin, which helps to reduce wrinkles. Plus, they offer more than 10 percent of your vitamin A, vitamin B-6, folate, potassium, and manganese needs for the day. Try roasting brussels sprouts with olive oil and then tossing in balsamic vinegar to enhance their flavor.

9. Almonds:

We might not always think of almonds as produce, but remember they do come from a tree. Almonds are a great source of vitamin E, biotin, manganese, copper, magnesium, phosphorous, fiber, and heart-healthy monounsaturated fats. They’re the perfect afternoon snack to rack up nutrients and help hold you over ’til dinner. Just be sure to stick with a one-ounce serving (shot glass size) or you’ll wind up consuming too many calories.

10. Sweet Potatoes:

Sweet potatoes are, of course, best known for being a great source of beta-carotene (hence the deep orange color), which may reduce the risk of developing certain types of cancer, decrease heart disease, protect against asthma, and slow down the aging process. But one medium sweet potato also provides over 100 percent of your daily needs for vitamin A, 37 percent for vitamin C, 16 percent for vitamin B6, 15 percent for potassium, and 28 percent for manganese. You’ll also find small amounts of calcium, iron, magnesium, phosphorus, zinc, vitamin E, thiamin, riboflavin, and folate in the bright veggie.

I have had either spinach or kale nearly every day. Brussel sprouts makes a good side with salmon. Half of a sweet potato with a little salt and pepper is very satisfying. Blueberries are one of my favorites.  I like to have blueberries with cottage cheese, with a little lemon zest.

There are more nutrient dense foods, but these are my fast go to foods to ensure that I get the nutrients I need. I hope this helps some of you,  it’s sort of my go to cheat list when I am pressed for time,  haven’t thought out what to cook for dinner or what sides to have. It’s super simple to throw together a salad that includes either kale or spinach.

Any excuse to add shellfish to my diet is a good one.  Since I have to eliminate red meat from my diet most of the time, shellfish and fish have been staples. Plus, a light meal of crab salad replacing that burger is much more satisfying.

If you find this interesting,  then leave  a message.  I’m considering sharing recipes for this new eating plan.  It may not be a big deal for most of you,  but growing up in middle America, in a large family that celebrated with food, it’s certainly a deal for me.

Let me know what you think.  Would you like to see recipes?

Cancer took a big part of my peace of mind and has left me with a compromised immune system.scars, I am determined to do everything within my power to never have to go through this again.

Write on my friends, write on.