Salad and Fish

     Solution:  Salad and Fish.  The solution has been presented before the problem has been determined.

     We wake up every morning, still tired.  Sleep inertia is the feeling of grogginess, disorientation, drowsiness, and cognitive impairment that immediately follows waking up. Loss of R.E.M. sleep produces an increase in delta wave brain activity. High levels of adenosine occur.  There is also a state of reduced blood flow.

         

          "Diet and nutrition can influence the quality of your sleep, and certain foods and drinks can make it easier or harder to get the sleep that you need." (Sleep foundation.org)

     Sleep inertia is from a lack of key nutrients.  Calcium, magnesium, and vitamins A, C, D, E, and K are key nutrients.  The daily vitamin pill is excellent. (VITAMIN SHOPPE)

     The fastest way to bypass discombobulation is with a constantly healthy diet.  Breakfast is essential.  Lunch can remain small.  Dinner is the big meal. 

     Meal prep speed can interfere in your meal planning.  Try ready made meals at your neighborhood grocery store.  HEB has a MEAL SIMPLE section in their grocery stores. (HEB foods). Load up on an order on INSTACART and it's that easy to stock up on plenty of salad and fish. (Instacart.com)

     A healthy meal is part of a heaalthy diet that maintains or improves overall health. A healthy diet provides the body with essential nutrition: fluid, macronutrient protein, vitamins, adequate fiber, and energy.  Exercise regularly, too.

     A personal salad, or single serving proportion, is a mere 14 calories.

     Produce and seafood are packed with vitamins, minerals, essential fatty acids, and antioxidants.  Salad and Fish are low in calories. Certain types of fish and salad are more healthy than others.

     Tossed salad-  it is a salad made of greens, romaine lettuce, often with added vegetables (such as sliced tomato and cucumber) tossed in an oil dressing.
Ingredients:  

2 cups lettuce
1 sliced tomato
1 diced boiled egg
1/2 cup low fat American cheese
1/3 cucumber diced

     Caesar salad- it is a salad typically consisting of romaine lettuce and croutons served with a dressing containing olive oil, lemon juice, raw egg, parmesan cheese, and seasoning.

Ingredients:

1 cup Caesar dressing

2 bunches romaine, torn into bite-size pieces

2 cups Caesar or garlic-flavored croutons

2/3 cup freshly grated Parmesan cheese

Freshly ground pepper

     Leafy green salad- it is a simple green salad and is made with romaine lettuce and baby spinach and can be thrown together in minutes to round out any meal.

Ingredients:
1 cup lettuce

1 cup spinach

     Greek salad-  ,or horiatiki salad, is a popular salad in Greek cuisine generally made with pieces of tomatoes, cucumbers, onion, green bell pepper slices, feta cheese, and olives and dressed with salt, Greek oregano, and olive oil. A common addition is caper berries.
Ingredients:

6 tablespoons extra virgin olive oil

2 tablespoons fresh lemon juice

1/2 teaspoon chopped garlic

1 teaspoon red wine vinegar

1/2 teaspoon dried oregano or 1 teaspoon chopped fresh oregano

1/2 teaspoon dried dill or 1 teaspoon chopped fresh dill

Salt and freshly ground black pepper

3 large plum tomatoes, seeded and coarsely chopped

3/4 cucumber, peeled, seeded, and coarsely chopped

1/2 red onion, chopped

1 bell pepper, seeded and coarsely chopped

1/2 cup pitted black olives (preferably brine-cured), coarsely chopped

Heaping 1/2 cup crumbled feta cheese

     Cobb salad- it is lettuce topped with pieces of chicken, cheese, bacon, hard-boiled egg, avocado, and tomato, typically served as a main course.
2 cups lettuce

Ingredients:

1/3 c. red wine vinegar

1 tbsp. Dijon mustard

2/3 c. extra-virgin olive oilKosher saltFreshly ground black pepper

1 head romaine lettuce, coarsely chopped

4 hard-boiled eggs, peeled and quartered

12 oz. cooked chicken, diced

8 slices bacon, cooked and crumbled

1 avocado, thinly sliced

4 oz. crumbled blue cheese

5 oz. cherry tomatoes, halved

2 tbsp. finely chopped chives

     The family of dark green leafy vegetables deliver many nutrients, such as vitamin A, vitamin C, antioxidants, fiber, folate, vitamin K, magnesium, calcium, iron and potassium.  Green leafy vegetables are great for so many different ailments.  One function is to naturally detox the liver.  One popular detox shake contains kale, collards, and spinach.

     ATLANTIC SALMON

     Most supermarket Atlantic salmon is farmed and is available year-round whole, in fillets, or as cross-cut steaks (pictured), Atlantic salmon has a meaty texture and mild flavor that pairs well with fragrant herbs like dill or chives.  3 ounces; 175 calories. Salmon is loaded with important nutrients, such as protein and vitamin d. Salmon is also a great source of omega-3 fatty acids, which are incredibly important for your brain and body.  Salmon is loaded with important nutrients, such as protein and vitamin D. Salmon is also a great source of omega-3 fatty acids, which are incredibly important for your body and brain.

     COD-

     Fresh cod is available year-round from cold North American and European waters. In recent years, shrinking stocks have been closely monitored. Cod’s medium-size flakes and mild flavor make it very versatile.

     CATFISH-

     Most catfish sold in the U.S. are farmed in the Mississippi delta, although imports from Asia are on the rise. Wild catfish can have a muddy flavor, but farmed catfish tastes cleaner and milder. Fillets should be white to off-white; avoid fish that is yellow.

     HADDOCK-

     A member of the cod family, haddock has firm, mild flesh that is perfect for fried fish and chips. Finnan haddie, or cold-smoked haddock, is particularly popular in Scotland.

     In a search for the most suitable salad and fish diet, you will find an overabundance of information.  A perfect salad and fish diet is waiting for you.

     Bad health, sleeplessness, headaches, fatigue, mood swings, and irritability rate high on a list of problems compounded daily.  The easiest solution is salad and fish.

     Open your menu at restaurants and stop on the salad section.  Alternate your "build a burger" with a piece of fish meat patty substitute.  Fast food joints are in on the solution too.  Look for the fish sandwiches.  Search for the side salads.  They are there.  The results include better moods, improved health, more protein, great sleep, high amounts of energy, and glowing skin.  

     Salad and fish.  Try it.  Save it in your meal schedule. 

Sucrose State of Mind.

     Is sugar always on your mind?

     It could be, because it is an ingredient in everything you eat.  In sad times and happy times, sugar is there.  Sugar can be the best part of a celebration. 

     Valentine's Day is approaching.  What will you give your honey?

Roses are red

violets are blue

sugar is sweet and so are you!

(Author: Unknown)

     Why is sugar sweet?

"All sugars are sweet because they contain OH groups with particular orientation that can interact with the taste receptors for sweetness on our tongues (http://butane.chem.uiuc.edu/pshapley/GenChem2/B4/index.html)."

     How many different ways have you had sugar?  Sugar can be manipulated into works of delectable art.  Sugar products have their own isles in supermarkets.  It is possible to say that you can't go shopping without picking up a product with sugar in the ingredient.

"At the neurobiological level, the neural substrates of sugar and sweet reward appear to be more robust than those of cocaine (i.e., more resistant to functional failures), possibly reflecting past selective evolutionary pressures for seeking and taking foods high in sugar and calories.  The biological robustness in the neural substrates of sugar and sweet reward may be sufficient to explain why many people can have difficultly controlling the consumption of foods high in sugar when continuously exposed to them(https://www.ncbi.nlm.nih.gov/pubmed/23719144)."

     Basically, sucrose/table sugar is recognized as a drug that effects everyone causing addictions in adults and children.

     These sugar addictions can lead to downward spirals in your health.  Sugar crashes take place. A sugar crash is defined as low blood sugar that occurs after a sugar high.  The condition is reactive hypoglycemia (RH). RH works along side serotonin.  Serotonin is a key neurotransmitter linked to well-being, and bodily equilibrium.  This neurotransmitter brings on symptoms such as depression, anxiety, irritability, confusion, and exhaustion. Hypoglycemia has been linked to phobias, self-isolation, suicidal thoughts, rage, and violence.  

Sugar high-
a sudden and brief burst of energy supposedly experienced after the consumption of food or drink with a high sugar content (https://en.oxforddictionaries.com/definition/sugar_rush)

     Individuals are hooked on acquiring a sugar high. There are done healthy alternatives, though.

     Always remember your food groups. Choose wisely.

- Vegetable Group: 2.5 cups total for five servings each day. Choose a variety of vegetables of different colors, including dark green and orange.

- Fruit Group: 2 cups total for four servings each day. Choose a variety of fruits of different colors.

- Milk Group: 3 cups each day. Yogurt, milk, and cheese (low-fat or fat-free versions are best).

- Meats and Beans Group: 5.5 ounces total for two or three servings each day. Lean meats, chicken, eggs, nuts, dried beans/ peas, and fish.

- Oils: six teaspoons or servings each day. Choose mono- and polyunsaturated oils.

- Discretionary Calories: a small amount. An allotment of 100 to 300 calories can be used on foods with fats or sugars, like dessert.

Sucrose- a crystalline disaccharide, C(12)H(22)O(11), the sugar obtained from sugarcane, sugar beet, and sorghum.

     Sucrose isn't the sweetest thing out there. Syrup is 1.5 times sweeter than table sugar.  Sugar isn't a state of mind.  You can choose to stop your sugar addiction.

     In moderation, sugar is ok.  Eat healthy, live healthy, be healthy.