WHERE'S YOUR FOCUS?

 I love this quote from Dr. Livingood.

A CLEVER IDEA

I recently read a tip for cooks and bakers. I think it is pretty clever. Chew gum while cooking and baking. You will be less likely to sample your creations while chewing gum. Many of us add extra calories by finishing off the leftovers, test tasting, etc. while in the kitchen.

COUNT CALORIES TO LOSE WEIGHT

The simple fact is, if you want to lose weight, you have to eat less calories than use. Note, this started by saying, "The simple fact". If your doctor has you on a certain diet or recommends things because of your health, this is not for you. If weight loss is your only goal, it really is simple. You cannot eat a large number of calories, unless your activity level is high.

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NON-STARCHY VEGETABLES

Do you ever wonder what are some non-starchy vegetables? Here is a partial list:

• Artichoke
• Asparagus
• Brussels sprouts
• Bamboo shoots
• Cabbage
• Green, Wax, and Italian Beans
• Beets
• Broccoli
• Carrots
• Cauliflower
• Celery
• Cucumber
• Eggplant
• Greens such as collard, kale, mustard, turnip, spinach
• Radishes
• Mushrooms
• Onions
• Okra
• Peppers
• Squash
• Tomatoes
• Turnips
• Water Chestnuts

There are sure to be some non-starchy vegetables you do or can learn to love.

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ALMONDS

Almonds are an excellent food that should be eaten several times a week.  Several doctors recommend at least 10 a day.

They are heart healthy with their antioxidant power.  By the way, almonds have twice the antioxidant power with their skins on so keep that in mind.

They also serve as an anti-inflammatory.  Inflammation is a real danger to our bodies and eating anti-inflammatory foods is a must for good health.

Almonds are also a fantastic source of fiber which may help to prevent colon cancer.

Almonds are also good blood sugar regulators probably due to their protein content.

Almonds are very low in Cholesterol and Sodium.  They are a good source of riboflavin, magnesium, and manganese.  They are also a very good source of Vitamin E.

Note:  The fats in almonds are mostly healthy fats.  A 1-oz serving has 14.0 grams of fat but only 1.1 grams are saturated fat and there is 0 trans-fat. Polyunsaturated fat is 3.4 grams with a whopping 8.7 of those 14 grams are healthy monounsaturated fat.

1 oz serving (24 whole almond kernels) has:
163 calories.
0 cholesterol
0 sodium
6.1 grams total carbs
3.5 grams dietary fiber
1.1 grams sugars
6 grams protein

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DR BLOCK ON INFLAMMATION AND CANCER

"It is well known that decreasing inflammation can help reduce cancer growth, boost treatment efficacy, and diminish side effects.  We know that refined flours and sugars, most fast food and soda pop, increase the enzymes that promote inflammatory cascades.  This is why I encourage patients to avoid these pro-inflammatory foods and increase ingredients that have anti-inflammatory properties."  Keith I Block, MD

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CANCER AND DIET

"Cancer is a consequence of the complex interplay of genes and environment on the immune system, and diet, as part of the environment, plays a role that can influence cancer's development and treatment."  Gerry Mullin, MD, Contributing Editor to Nutrition in Clinical Practice.

BRIOCHE BREAKFAST BURGERS

I don't usually post recipes on this blog as I have other blogs for that. However, I am making an exception for this recipe because this recipe is said to increase levels of dopamine by as much as 30%. That's why it is called a breakfast burger, to help those who need a dopamine boast to start their day.

1 tbsp olive oil

4 eggs

1/2 lb ground beef

1 onion, grated

1/2 tsp salt

1/4 tsp pepper

4 slices cheddar cheese

4 Brioche burger buns, toasted

Assorted toppings

Heat the olive oil over medium heat in a nonstick skillet. Add eggs, cook, flipping once, until the whites are set and edges are crispy, around 2 minutes per side.

Heat grill to medium heat. In a bowl, combine beef, onion, salt and pepper; divide into 4 equal portions. Shape into patties and grill 5 to 6 minutes per side; top with cheese during the last couple of minutes.

To serve, place patties on buns, top with eggs and use whatever garnishes, toppings you desire ie lettuce, tomatoes.

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SUGAR IN FRUIT JUICE

If you are a diabetic or just someone who watches the sugar content of what you eat or drink, read the nutritional label on all juices. So many juice beverages today are full of extras. Most are no longer 100% juice. While even 100% juice can have a high sugar content, it is the natural sugar of the fruit. Many of the others are often loaded with additional sugar. For example, if the nutrition label on your juice says, sugar, "fructose" or "high fructose corn syrup" you know you are getting added sugar. Be very careful with juices! It is actually better, especially for diabetics, to eat the fruit rather than have the juice.

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LET'S ALL GO A LITTLE NUTS

WARNING: For those with nut allergies this advice is not for you. 

As has been mentioned on this blog before, plain unsalted nuts are very good for you. Dr. Stephen Devries, a well-known cardiologist suggests we can rein in our cholesterol by sprinkling unsalted nuts on salad, yogurt, oatmeal, etc. Dr. Devries stated, "Nuts are rich in plant sterols, natural substances that block absorption of cholesterol from the digestive tract." Two handfuls a day - that's about 2 ounces - have been shown in studies to reduce "bad" cholesterol by 10 points. Dr. Devries says almonds and walnuts are the most beneficial. This advice is for plain nuts, not salted and/or candy coated.