At 40 plus hormonal changes occur, causing health issues that might have a long term effect. Since we know that, let’s create an interesting meal that includes foodstuff to prevent common diseases. Sounds boring eh? But by personal experience I know that when I experimented with food rich in calcium and Vitamin D-3 my arthritic pain reduced considerably. From 2 pain killers a day I now need just 1 pain killer a fortnight, if at all! If I can do it so can you. So let’s cook…
DISEASES THAT CROP UP AT 40PLUS
The most common ailments that start surfacing at 40+ and the foodstuff that’s good for each:
- Hypertension – whole grains, vegetables, fruits, beans, low fat dairy items, poultry, lean meats and fish.
- Diabetes – whole grains, fruits and vegetables.
- Hypo-Hyperthyroidism – fish, low fat dairy items, eggs and poultry, vegetables.
- Osteoarthritis – fish, vegetables, walnuts, greens, olive oil.
- Water retention/bloating – fruits, vegetables, salads, eggs and poultry, whole grains.
- Heart diseases – fish, soy, whole grains, fruits, vegetables.
LET’S SEE IF ONE MEAL FITS ALL!
So what are the common foods that can be called preventives for the diseases listed above? We have fish, vegetables and fruits. The not-so-common ones are walnuts, eggs and poultry, dairy, soy, meat. Whole grains are good for everyone irrespective of the state of health.
MENU FOR ONE PERSON:
1 shallow fried mackerel, 1 boiled egg in red sauce, salad, a small bowl of steamed brown rice and fruit with nuts & honey.
STEP 1 – RICE: Steam sufficient brown rice for one serving and keep aside.
STEP 2 – MARINADE: Prepare a marinade of ½ tsp olive oil, ¼ tsp red chilli powder or paprika, ¼ tsp turmeric powder, 2 pods of grated garlic, ½ tsp lemon juice and salt to taste. Apply the marinade on the mackerel and keep aside.
STEP 3 – EGG IN RED SAUCE: Hard boil one egg. In a pan take ½ tsp olive oil and sauté 1 medium sized onion till golden brown. Add puree of one tomato. Fry till it loses its rawness. Add ½ tsp pepper powder or chilli flakes, salt to taste and simmer for a minute. Peel and cut the boiled egg into half and add to the sauce.
STEP 4 – SALAD: Finely chop 1 tomato, one sprig of spring onion and ½ a cucumber. Mix together in a bowl. Add ½ cup low fat yoghurt (curd), ½ tsp black pepper powder, ½ tsp dry oregano, ½ tsp sugar (or sugar substitute) and salt to taste. Mix well and keep aside.
STEP 5 – FRUIT & NUT: Chop 1 apple and 1 walnut into bite-size pieces. Add a pinch of salt, a pinch of black pepper powder and 1 tsp honey and stir.
STEP 6 – FISH FRY: Now that everything else is ready, on a non-stick pan shallow fry the mackerel for one minute on either side.
There! You have a complete meal of fish, whole grain, vegetables, fruits, nuts and eggs. Preparing this awesome meal doesn’t take more than 20 minutes but it is packed with all the nutrients that women of 40+ need in their daily diet.
Ladies, I am sure you can come up with many more delicious recipes to prevent common diseases. Please try out different variations on the theme and share your ideas in the comment box below. It will be fun to try out something new. Stay healthy and enjoy life.
Note: Free images courtesy Unsplash and Pixabay.