What has happened to your weight during this pandemic? It’s been a struggle for me, because I’m unable to walk or swim every day like I used to. The pool is open, but cases are skyrocketing in this city, so I’m afraid of taking a chance. And walking outside in 90 degree heat is not recommended at my age. The air conditioned mall used to be a good place to walk on hot days, but during covid-19, it doesn’t seem too wise . So, I’ve become a reluctant couch potato this week. Boredom leads to snacking. Things like cheese and chips are tempting, but there’s a healthier alternative. Almonds to the rescue!

Almonds to the Rescue. They're low in calories and high in nutrients.

Almonds to the rescue! During this pandemic, reach for heart healthy snacks.

According to the Harvard School of Public Health “ Almonds reduce heart disease risk by lowering total and LDL cholesterol, and exerting anti-inflammatory and antioxidant effects. Almonds also contain phytonutrients that support the growth of beneficial gut microbes. Controlled trials have shown that nut intake can decrease inflammation, promote healthy blood vessels, and reduce insulin resistance.”

In a word, Almonds are really good for you They’re nutritious and help control hunger. When you get those mid morning or mid afternoon cravings, just reach for a handful of almonds.. Although 10 almonds only have about 78 calories, you can overdo it. Don’t eat half a can! Chew them slowly , then firmly close the lid or fasten the bag and put them out of sight.

Some people shouldn’t eat almonds. Especially, if you’re a senior who has difficulty with chewing and swallowing. You sure don’t want an almond stuck in your gullet! Little kids shouldn’t have nuts because they don’t chew things up carefully.

Almonds are fairly expensive compared to less healthy snacks like chips and candy. However, they’re often on sale for half price at major pharmacies like CVS or Walgreens. That’s when I stock up for a monthly supply. Blue Diamond gives you almonds with different flavors like honey roasted, smokehouse, soy, and just plain lightly salted. You can get them unsalted, too, but those aren’t very interesting.

If you don’t like almonds, you could try peanuts, walnuts, or mixed nuts. However, they have more calories and don’t have as many nutrients.

If you’re unable to walk or work out some days, be sure you don’t overeat. Almonds to the rescue.!

Having grown up in the post depression years, I was taught to eat what was set before me. Money was scarce, and my parents struggled to put food on the table for their 4 children. We learned to eat “variety meats” such as hearts, liver, and kidneys. I still have a fondness for those meats, even though I wouldn’t dare serve them to anyone in my family. But, the times, they are a changing. Vegans are sprouting up everywhere, from ages 9 to 90. What should you do when they come to dinner? How to please a vegan?

First, you will have to find out what type of vegetarian you’re talking about. Strict vegans eat nothing that comes from a mother—including butter, honey and cheese. Those are the toughest to cook for if you don’t understand that basic rule. Easier to please vegans are those who will eat eggs, cheese and fish. It’s important to know what their diet allows.

Balck bean, corn & avocado salad is a dish vegetarians enjoy — Black Bean, Corn & Avocado Salad will please vegans.

If you’re cooking for a strict vegan who lives with you, it means you’re going for the long term. You will have to find ways of providing plenty of good protein for growth and maintenance of body tissues. These will come from grains, nuts and legumes.

Now, what should we old folks do about all of this? Our own parents would have been horrified at the idea of indulging a vegan child , grandchild., or even a friend coming to dinner. But as a dietitian, I can’t adopt that attitude. I know that a vegan diet is a healthy choice, which will lead to lower cholesterol and blood pressure. It won’t necessarily keep your weight down since vegan diets include lots of carbohydrates in the form of fruits, breads, etc. But I respect a vegan’s choices. After all, they are taking responsibility for their own health..

I went on a vegan diet a few years ago, after visiting a cattle feed lot in Nebraska. When I saw a cow lying dead from heat exhaustion, I was nauseated with the thought of eating an animal. It was months before I could stand the sight of beef on my plate. But then, my old meat addiction kicked in, and I started ordering steak at restaurants once again. However, that experience gave me a new understanding of the vegetarian mindset.

I served this easy recipe at a family gathering that included just one strict vegan. But guess what? Everyone at the table had seconds!

Black Bean, Corn and Avocado Salad

Ingredients:

1 (15 1/2 oz.) can black beans, drained and rinsed

1 (8.75 oz) can whole kernel sweet corn

1 medium avocado, chopped

6 cherry tomatoes, sliced in half

1/4 cup chopped onion

juice of 1 lime

1 Tbsp. olive oil

1/8 tsp. each salt and pepper

Directions:

Mix all ingredients together in a medium size bowl. (The lime juice helps keep the avocado from turning brown) Refrigerate for 2 hours and serve.

Tag: healthy choice

ALMONDS TO THE RESCUE!

HOW TO PLEASE A VEGAN