Tuesday, October 18, 2016

BEWARE OF DRIED FRUITS

I often warn dieters and diabetics about eating dried fruits (one of the items that makes granola so sugary) but when I received the following from one of the health sites I follow, Everyday Health, I decided to pass it on to you exactly as I received it:

"Dried Fruit: Sugary Saboteur
Dried fruits are great sources of concentrated vitamins, minerals, and fiber, but — and it’s a big but to avoid — you have to limit your intake because you’re also getting very concentrated calories and sugar. Consider prunes, which are dried plums: Just one cup of prunes contains more than 400 calories and 45 grams of sugar while one cup of fresh plum has just 76 calories and 16 sugar grams. Plus, when you eat fresh fruit you get the added water content that can help you feel full."
Now you, especially diabetics, can see why I say to avoid dried fruits. That sugar content is a disaster for you and for me. No matter how you try to explain it away, that much sugar is a big "NO"!

Monday, October 17, 2016

CAREFUL WITH THOSE FALL DRINKS

Now that we are into Fall the holidays will soon be approaching. Many of the Fall and holiday drinks are already out at our favorite beverage shops. If you are a diabetic or you are trying to watch your weight beware of all those tasty toasty coffee shop beverages. A 100 calories drink can quickly balloon to 400 or 500 calories! When you add syrups, whipped cream, caramel, etc the calories keep piling on. So what is a person to do? We don't want to give up those wonderful beverages but we can keep the calories count down.

Laura Jeffers, nutritionist at the Cleveland Clinic says the more flavors and names you add to your beverage, the more calories you are piling on. After all, adding 200 calories to your diet a day can add up to a weight gain of 40 pounds a year. Yuck!

Ms. Jeffers suggests replacing whole milk or cream with skim milk and asking your barista to substitute sugar-free syrups in your drinks. Yes, they do have them and you will hardly, if at all, notice the difference. So enjoy your favorite Fall and holiday beverages but make a few changes when you place your order or make them at home.




Friday, September 23, 2016

HOMEMADE PEPPERMINT MOUTHWASH

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

HIDDEN SUGAR IN YOGURT

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

HEALTHY DIET TIP

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

PROTEIN FOR MUSCLES

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

DON'T AVOID SNACKING TO LOSE WEIGHT

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

SUGAR IN BBQ SAUCE

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

WALKING TO LOSE WEIGHT

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

BROCCOLI IS A NUTRIENT POWERHOUSE

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.