Thursday, December 14, 2017


A diabetic can enjoy a diet that is both tasty and healthy. According to Sue McLaughlin, RD, a certified diabetes educator, we should  “Look for items that contain healthy fats and are high in vitamins, minerals, and fiber.” Too often people think they are to shy away from fats but that is not exactly true. There are many healthy fats that are vital to a diabetic's diet and health. It is also important to eat a wide variety of foods to make sure we’re getting a healthy mix of phytochemicals and essential fatty acids. Following is a list of foods we diabetics should be sure we are eating.

  1. Legumes provide vital fiber and protein. They absorb slowly into the body which helps to regulate our blood sugar. How about this little fact - half a cup of most types of beans provide about 1/4 of our daily requirement of fiber and as much protein as an ounce of meat! In a study published in 2012 in JAMA, Canadian researchers linked eating beans, chickpeas, and lentils with improved blood glucose control and reduced blood pressure, cholesterol, and triglycerides (blood fat) levels in people with type 2 diabetes. 
  2. Fatty Fish provide essential Omega-3 Fatty Acids. Suggested fish to eat are salmon, tuna, mackrel, and bluefish.
  3. Tree Nuts provide, here it is again - healthy fats! Nuts are high in fiber, protein, and healthy fats. Recommended nuts are almonds, cashews, hazelnuts, pecans, walnuts, and pistachios as they seem to hold the biggest benefits for diabetics. Peanuts aren't listed because they are not tree nuts. They are legumes!
  4. Blueberries are considered a superfood for type 2 diabetics. Blueberries contain a good amount of antioxidants as well as vitamins and fiber.
  5. Cruciferous vegetables such as broccoli. Broccoli is high in vitamins A and C as well as fiber. The fiber in broccoli can help one feel full longer and that is important to a diabetic so they won't snack too much on unhealthy snacks.
  6. The above is a short list. Additional good foods for diabetics include green leafy vegetables, sweet potatoes, oatmeal, and avocados.
If you are having problems controlling your blood sugar, try adding more of these foods to your diet!

Monday, December 11, 2017


I got this off the internet and it had great reviews and comments:

Soak orange peels in vinegar for two weeks in a sealed mason jar. Then pour the vinegar into a spray bottle. Use for cleaning or bug spray. This is great for ants!

Thursday, November 16, 2017


Did you know that wild salmon can have up to 6 grams less fat in a 5-ounce portion than does farm-raised? (Remember the fat in salmon is mostly healthy fat.)

Monday, May 8, 2017


As has been noted several times on this blog, antioxidants are vitally important to maintain a healthy body.  So we know it is important to eat them everyday.  And that is such a simple thing to do.  One of the easiest ways to add antioxidant-rich foods to your diet is to make a habit of adding berries such as blueberries, strawberries or raspberries to your morning cereal or oatmeal.  Fresh or frozen berries are fine so don't use the excuse that berries are out of season!

Another way to add antioxidants daily is to add a cup of fresh brewed tea, hot or iced, to your daily regimen.

There are many ways to add more antioxidants to your diet but these are too of the really easy ones.
File Photo

Thursday, April 27, 2017


We all know broccoli is good for us and we should eat more of it.  That said, here is some information about broccoli and cancer.  Broccoli has both anti-inflammatory and antibacterial properties and both are important to the person dealing with cancer.  Both are also important in helping to prevent cancer.

Sulforaphane, a well-studied phytochemical in broccoli, appears to slow the growth of leukemia and melanoma cells.  Another metabolite, glucosinolate, can inhibit the growth of breast cancer.  If you are battling any of those three mentioned cancers, be sure to make broccoli an important part of your diet.

Wednesday, April 26, 2017


Do you know what it means to purchase eggs labeled Omega-3?  It simply means that the chickens who laid the eggs were fed flax seeds which could make the eggs have a higher content of the heart-healthy fatty acids, Omega-3s.

Note: This picture is not a brand recommendation. 

Monday, April 24, 2017


Integrative oncologist Donald Abrams, director of clinical programs for the Osher Center for Integrative Medicine at the University of California, San Francisco, tells his patients by way of analogy that when it comes to cancer, you need to be a bad host!  "I tell them that cancer is a weed, you are the garden, and our job is to make your soil as inhospitable as possible to further growth and spread of the weed.  The first approach I take is through diet and nutrition."

I first saw this quote in 2011 but I continue to think we need to make our bodies a "bad host" to cancer. There are many short articles on this blog about diet and cancer, if you are interested.

Note: File Photo

Friday, April 21, 2017


This statement about Ginger from the Ayurvedic (traditional Eastern Indian medicine) says that ginger 'fires' the body's digestive hearth to make the stomach and colon more efficient in metabolizing food.  

Ginger also contains tumor inhibitors.

Try this recipe for Ginger Ale with Frozen Grapes since it is important to make your own when using ginger ale for medicinal purposes.  Most store bought ginger ale only contains a minimun amount of ginger!

4 cups water
2 cups sliced fresh, unpeeled ginger
2 tbsp freshly squeezed lemon juice
2 tbsp honey
frozen seedless grapes
sparkling water
mint springs for garnish, optional

In a saucepan bring the water and ginger to a boil; lower the heat, cover, and simmer 1 hour.  Uncover and simmer another 30 minutes.  Strain the mixture through cheesecloth and discard the ginger.  Stir in the lemon juice and honey.  Allow to cool to room temperature.

For Ginger Ale (per serving) add 1/4 cup of the mixture to a glass with the frozen grapes.  Fill the glass with sparkling water.  Add a mint sprig, if desired.

For a Hot Beverage stir 3 tablespoons of the mixture into 1 cup of hot water.  Add more honey and lemon to taste, if desired.

Store the syrup in refrigerator for up to a week.  Make drinks only as wanted rather than making up all the mixture at once.