HAVE TROUBLE GETTING TO SLEEP?

Are you one of those people who have trouble getting to sleep after getting to bed? A good night's sleep is important to your health so you need to start working on getting to sleep well before bedtime. That's right, start working on getting to sleep at about two o'clock in the afternoon. Ann Romaker, M.D., director of the Sleep Disorders Center at St. Luke's Hospital in Kansas City, says the effects of caffeine can linger up to 8 hours. Therefore, for a 10 pm bedtime, you should switch to caffeine-free drinks by two in the afternoon.

Another tip is from Chin Moi Chow, Ph.D., a senior sleep lecturer at The University of Sydney in Australia. Eat bold flavors for lunch and milder flavors for your evening meal. Acidic and heavily spiced dishes eaten late in the day may cause sleep-disturbing acid reflux in the night.

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GINGER FOR MOTION SICKNESS

Did you know that taking powdered-ginger capsules right before traveling can help with motion sickness? Studies have shown that taking the capsules right before travel can both delay the onset of nausea and help you to recover more quickly. One study showed that people who were spun in a motorized chair but took up to 2,000 mg of ginger 20 minutes before went twice as long before getting sick than did those who took drugs. If you have a problem with motion sickness, give ginger capsules a try.

Note: This picture is not an endorsement of this particular brand.

CHOOSE SNACKS THAT INCLUDE PROTEIN + FIBER

Dr. Melina Jampolis, an internist specializing in nutrition for weight loss and disease prevention suggests our snacks should include protein plus fiber. She has stated that protein and fat trigger the release of hormones in the gut that keep us feeling satisfied for hours. Protein also puts the brakes on the body's insulin pump and we know that high levels of insulin can lead to tummy fat. Fiber slows digestion, another key to feeling full. Dr. Jampolis says that many high-fiber carbs such as oatmeal, fresh fruits and veggies are water-rich which means we get to eat a bigger serving for fewer calories!  Below are some of her snack combo suggestions:

• hummus and nuts + carrots or whole-grain crackers
• a hard boiled egg + 1/2 cup grapes
• a packet of instant unsweetened oatmeal with cinnamon and chopped nuts
• a cup of low-fat Greek yogurt + a cup of your favorite berries
• 1/2 cup high-fiber cereal with skim milk
• a 100-calorie pack of almonds + a kiwi

Remember snacks should be no more than 200 calories!

This 2014 post is still good advice.

EASY WAYS TO GET MORE SPINACH INTO YOUR DIET

We all know spinach is good for us but many of us don't like to eat it.  Personally, I love spinach and could eat it every day.  I know that is not the norm.  Whether you like spinach or not, it is important to include it in your diet.  The American Heart Association recommends spinach (and other green leafy vegetables) as part of a heart-healthy diet as they provide good sources of vitamins A and C.  Spinach also a good source of iron, as was noted in a previous post on healthy foods for anemics.  Spinach also contains flavonoids and beta-carotene both of which are important to maintaining good health and preventing disease!  If you don't want to eat a spinach salad or a whole serving of cooked spinach, here are some easy ways to work spinach into your diet.  Whatever method you choose to use, just be sure to include spinach into your diet on a regular basis.  Try to include it at least once a week, starting out slowly if necessary.  Try these little tips:

• Use supermarket bagged spinach to save time if you don't like the rinsing, drying, stemming, etc required in bunches of fresh spinach.
• Coarse chop and toss into scrambled eggs and/or omelets.
• Sauté with garlic until just wilted and toss into tarts, casseroles, etc.
• Add chopped spinach leaves to rice and/or pasta dishes.
• Toss a handful of fresh spinach leaves into soups right at the end of the cooking time.  Chop up if you don't want to get a whole leaf in your spoonful of soup!
• Coarsely chop, toss in a little olive oil and put on pizza.
• Use fresh baby spinach leaves in smoothies.
• Chop and toss with onion and garlic.  Add to browned sausage and or ground beef or turkey and use as a filling in little handheld personal pies.  You could even use refrigerated pie crust or pizza dough without having to make your own.

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EAT FISH WITHOUT THE SKIN

Dr. Andrew Weil, a famous MD says it is better to eat fish without the skin as toxins from the water can accumulate in the scales and fat.  For those of you who often eat fish with the skin on, you might want to change to fish without the skin.

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STORING GARLIC

Do you refrigerate your fresh garlic bulbs? I hope not, I used to until I did a little research. Fresh garlic bulbs should be kept in a cool dry place. Keep them in your pantry in a ventilated container; airtight containers will cause them to mold pretty quickly. Garlic stored properly should keep for months. But once you have broken into the head of garlic, all cloves should be used in about 10 days.

Remember Garlic is a superfood. Use is regularly!

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TABLE SALT

Are you one of those people who grabs the saltshaker and salts their food without ever tasting it?  Ifyou are, STOP IT!  Most of us get way more salt than is recommend.  Salt is a preservative, so it is prevalent in almost everything we purchase to eat.  The American Heart Association recommends a maximum of 1,500 milligrams (mg) daily.  Are you aware that 1/2 teaspoon of salt is about 1,200 mg?  Do not resalt your food and if you are one who does salt everything, start out by cutting the amount of salt you apply in half.  Wean yourself of this nasty habit.  Your body will thank you!

NOTE: If your doctor has told you to get more salt in your diet, follow his/her advice. My husband was one of those people, so I know this does happen.

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BRONCHITIS PREVENTATIVE?

I am not saying this is a cure or that it works 100% of the time.  However, if you have a problem with chronic bronchitis or emphysema it is certainly worth a try.  Some doctors recommend that patients with these pulmonary problems eat pungent foods such as onion, garlic, and hot peppers at least 3 times a week to help keep their airway passages clear.  The benefit most likely comes from the capsacian in the foods.  I recently lost my husband due to COPD which includes chronic bronchitis so I ask you, "Why not eat something that just might be helpful?"

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DID YOU KNOW?

 

DIETING

As any of you who follow this blog know, I am against "dieting".  Most diets, especially fad diets, are not good for the body and will not keep the weight off over time.  Having said that, I know we are into the holiday season and many are considering chowing down now then looking for a diet come the first of the year.  Bad idea!  To quote Dr. Neal Barnard, "Personal experience and a wealth of scientific study show that diets are about as useful for weight control as a wrecking ball is for classical sculpture."  Full disclose here, that is Dr. Barnard's quote and his personal experience.  To be honest with you, I have never gone on a diet nor do I plan too.  Even as a diabetic I am not on a diet.  I made a change in the way I eat, I do not diet.

Losing weight and keeping it off, takes lifestyle and dietary changes!  There is no easy way around that.  This blog is full of useful information regarding how to eat healthy.  If you are hoping to lose weight or considering a diet, please check out some of the posts on this blog first.  Eat healthy, exercise - even something as simple as walking is helpful, and you will be fine.

NOTE:  If your doctor puts you on a diet for health reasons, follow his/her instructions.  I am talking about general dieting and weight.