Friday, September 23, 2016


A local dentist recommends brushing your teeth twice a day, flossing once a day, and rinsing as needed. He also has this recipe for homemade mouthwash.

1 cup distilled water
1 tsp 3% hydrogen peroxide
1 tbsp raw honey*
5 drops peppermint essential oil

Combine essential oil with honey, mix thoroughly. Add to the water and hydrogen peroxide, shake.
Rinse mouth and spit. DO NOT SWALLOW.

Note: File Photo

Tuesday, September 20, 2016


Beware of yogurt with fruit. If you are a diabetic or you are dieting or watching your sugar intake for any reason, read the labels on your yogurt especially yogurt with fruit. You would be much better off to eat plain yogurt and add your own fresh fruit. Some yogurts with fruit can have up to 20 grams of sugar in one small carton!
Note: File Photo

Saturday, September 17, 2016


Everyone wants to be healthier and most claim they want to eat a healthy diet. Sadly,that is easier said than done. But it doesn't have to be that hard. For instance, one of the most important ways to a healthier diet is not what you eat but what you drink! Leave off the sugary drinks. That is not just sodas! That means sweet tea, lemonade, fruit juices, those sugar-laden coffee drinks, etc. Sugary drinks are one of the biggest diet mistakes we make according to Barbara Borik, RD, LDN, CDE, of the Diabetes & Nutrition Center at the Northwest Hospital of Randallstown, Maryland. She states that sugary drinks are empty calories! Do you really want to consume empty calories? You really can learn to enjoy drinks without sugar. When I was pregnant with my last child, over 40 years ago, the doctor recommended I cut back on sugar. I started drinking my tea unsweetened. It quickly became my favorite beverage and now I simply cannot stand sweetened tea. It is a matter of training oneself. So try unsweetened tea, coffee, etc. Add a slice of citrus fruit or a few berries to a glass or pitcher of water to add some flavor and learn to leave those sweetened beverages behind.

Thursday, August 18, 2016


Once we humans reach around 50 years of age we start to have weakened muscles.  This is a normal part of the aging process but it is important we do what we can to maintain our muscles. Weakened muscles can cause falls which can be very damaging to older people. Maintaining our muscles helps us to function better overall. Protein is an important muscle builder so we must be sure we get enough in our diets. The average 150 pound adult needs approximately 55 grams of protein per day. Older folks should probably have more. Learn to read nutritional labels on your foods and monitor your protein intake for a week. See if you are getting at least the recommended amounts, especially if you are an older person like me. Discuss with your doctor if you find yourself falling short of the recommended amount.

This file photo shows some samples of protein foods to consider. (I am preaching to myself here as I do not like any of the foods pictured below. Shame on me!)

Monday, August 15, 2016


If you are trying to lose or maintain weight you should have healthy snacks. Too many people try to avoid snacks thinking they are adding too many calories and that can be a big mistake.  Notice the word healthy is bold in the first sentence. This is not a recommendation to eat cookies, chips, candy, etc a couple of times a day. But a healthy snack, especially in the afternoon, can keep you from overeating at dinner. Overeating at dinner is one of the best ways to sabotage your weight loss or weight maintenance plan. So what is a healthy snack? Here are some ideas: A stick of string cheese, nuts (not salty or candy coated, fresh fruit, carrots with hummus, a few chickpeas (tasty roasted), air-popped popcorn, or a handful of pretzels with hummus. This is certainly not a complete list but should give you an idea to get you started.

Saturday, August 6, 2016


Another caution to "hidden sugars", that is sugars you don't realize you are eating. Be cautious with BBQ sauce and as always read the nutrition labels.

Tuesday, August 2, 2016


If you want to shed a few pounds but you hate dieting, and who doesn't, try walking 4 times a week. According to Dr. James Rippe one can lose about 18 pounds a year by walking for 45 minutes 4 times a week. An added benefit will be other health improvements from walking. It's cheap, easy and better than dieting any day. At least that's my opinion.

Saturday, July 30, 2016


Image result for free pictures broccoli

Eat your broccoli! Broccoli is full of nutrients and only has 40 calories per cup (raw). Broccoli is chock full of vitamin A, vitamin C, vitamin B, calcium and iron. That's a lot of benefits for only 40 calories.

Thursday, July 28, 2016


You can improve your bodies absorption of the nutrients in these two foods by eating them together. The iron in the kale will be absorbed better because of the vitamin C in the baked potato, according to Bonnie Taub-Dix, RDN.

Image result for free pictures kale and baked potato

Saturday, July 23, 2016


It is recommended that eggs be stored at no higher than 40 degrees. This includes hard boiled eggs which may be kept refrigerated for up to 7 days.