Monday, April 30, 2012


Dr. Sears the famous pediatrician and author who lived through his own battles with colon cancer and the treatment has the following advice for cancer patients on eating: Not eating spurs a vicious cycle.  You become weaker, deplete your immune system, and get sicker from medicines and treatments meant to make you well.

He suggests making a large smoothie from a list of healthy foods that help to fight cancer and turning them into a smoothie.  You would then sip on the smoothie all day.  When the body can't tolerate whole food, it will usually accept small sips of liquefied foods allowing you to keep them down.  Some of the foods he suggests you use in your smoothie are:
  • carrot juice
  • pomegranate juice
  • grape juice
  • unsweetened organic Greek-style yogurt
  • blueberries and/or strawberries
  • fruits such as bananas, pineapple, mango, kiwi
  • tofu
  • ground flaxseed
  • wheat germ
  • cinnamon
  • green vegetable juice
  • peanut butter
  • dates
  • organic spinach
  • sunflower seeds (adds extra vitamin E and provides calories, usually needed for cancer patients

Friday, April 27, 2012


The previous couple of posts have been about Dr. Sears, a famed pediatrician, author, and colon cancer survivor.  Following up with more of his advice is this quote from the doctor:
"Gut Health 101 could be summed up by what I now call my rule of twos:
  • Eat twice as often
  • Eat half as much
  • Chew twice as long"

Thursday, April 26, 2012


This is another quote from Dr William Sears on the benefits of grazing or mini-meals:
"People who eat frequent mini-meals suffer less colon cancer, have steadier nerves, are less likely to develop diabetes, have a healthier immune system, tend to be leaner, enjoy lower blood cholesterol and levels of stress hormones, have less itis illnesses (dermatitis, bronchitis, colitis, arthritis), and just plain live longer and healthier."

Wednesday, April 25, 2012


This is a continuation of information from Dr. Sears on grazing. Yesterday (below) is the first article.  Dr. Sears stated, "Grazers who divide their eating among 6 daily mini-meals shed more excess pounds than do typical three-meal-a-day eaters.  Same food, same number of calories, but more weight loss.  Wow!  You can do that too."

Another benefit, especially for diabetics, is that grazing promotes stable insulin levels.

Tuesday, April 24, 2012


Dr Sears, a famed pediatrician and author, was diagnosed with colon cancer when he was age 57.  He did extensive research and consulted many specialist in nutrition, oncology, etc on how to handle his diagnosis.  He felt sure that diet would be the one major thing he could do for himself to help his body handle the surgery and treatments he knew he would face.  Approximately 15 years later he said the following:  "If I could give only one health recommendation to my patients, it would be: Just graze on real foods!  I guarantee it will change your life, just as it has changed mine."  He went on to say, "The magic of grazing is that the body has less metabolic mischief to get into."

If you don't understand grazing, the simple explanation is this: You simply eat small amounts 6 times a day instead of large meals two or three times a day.

Monday, April 23, 2012


Famed doctor and author Andrew Weil, MD says you should add raw or cooked garlic to your meals as research suggests this traditional herb has antiviral and antibacterial properties that can help you fight colds and flu.

Sunday, April 22, 2012


According to an article in the January/February 2011 Nutrition Action Health Letter, Regular or Decaf coffee may lower your risk of diabetes and gout.  However, only regular coffee is linked to a lower risk of Parkinson's disease and gallstones. 

Saturday, April 21, 2012


If you are one of those dieters who is trying to curb your carbs, you must eat plenty of plant-based protein and not just meat!  Researchers at Simmons College in Boston found that people who ate a low-carb diet filled with plant based proteins such as nuts, beans, and nonstarchy produce were 20% less likely to die of any cause than those whose low-carb diets centered on mostly meat.  Plant proteins are full of more nutrients that prevent mortality, folate among them.

Friday, April 20, 2012


The best way to store your eggs in the refrigerator is to leave them in their original carton and keep temperature below 40 degrees.  Raw eggs should be used within 4 weeks.  Eggs should not be out of the refrigertor for more than 1 hour.  You don't want to fail to take proper care with eggs or they could make you sick.

Thursday, April 19, 2012


Ladies if you drink alcohol, be very aware of the amount. Studies have shown an increase risk of breast cancer among women who drink.  The study I refer to here followed 106,000 women over 28 years and found that those who comsumed only three to six drinks a week increased their breast cancer risk by 15% compared to the women who didn't drink.  The study also showed that the more the women drank, the greater the chances of them getting breast cancer.  So ladies if you drink, limit yourself to no more than one alcoholic beverage per day.  That is 12-oz of beer, 5-oz of wine, or 1 1/2-oz of 80-proof spirits.
This picture is from a bon appetit magazine ad.

Note: This is not to say that all women who drink alcohol will have breast cancer. I have had breast cancer and I have never drank alcohol. 

Wednesday, April 18, 2012


It is never a good idea to skip breakfast (unless ordered to do so by a doctor before surgery, blood tests, etc) yet many find it the easiest meal to skip.  Are you guilty of running out the door, grabbing a high calorie drink and a doughnut, pastry, or fast food breakfast?  It is easy to prepare an on-the-go breakfast you can eat on the run.  You could have a whole grain, a dairy protein, and a fruit such as 1/2 to 3/4 cup blueberries and a breakfast sandwich of a veggie sausage pattie with a thin slice of reduced-fat cheese on a whole-wheat English muffin, as an example.  You could even add 1/2 to 1 teaspoon of a light vegetable oil spread or even unsalted butter.  You could have all this for 300 to 350 calories and you won't be hungry an hour later.  Get your day started off right even when you are in a hurry!  This is especially important for diabetics and dieters.

Tuesday, April 17, 2012


I know many of you love French fries and just have to have them from time to time.  There's nothing wrong with that, just make them in a healthier way so you can enjoy them without guilt.  While this isn't a recipe site, I'm going to break my own rule and post a recipe here today.  This recipe is a way to make fries without all the grease that takes them into forbidden territory!  The best part; they are very tasty.  You won't even want those old fattening fries after you taste them.
Nonstick vegetable oil spray (canola or olive, please)
2 1/4 lb large russet potatoes, cut lengthwise into strips about 1/3-inch x 1/3-inch, the length of the potato
3 tbsp extra-virgin olive oil, divided
kosher salt to taste (keep it light)
freshly ground black pepper
4 garlic cloves, minced
2 tbsp chopped flat-leaf parsley

Preheat oven to 450 degrees.  Coat a large rimmed cookie sheet with the cooking spray.
In a large bowl, toss the potatoes with 2 1/2 tablespoons of the olive oil; season with the salt & pepper.
Arrange on the cookie sheet in a single layer.  Roast for about 30 minutes, turning occasionally, until tender and lightly browned.  Increase the oven temperature to 500 degrees and continue roasting until the fries are darker browned in spots.  This will take about 5 minutes.  Do not overbrown or burn.

In a large bowl heatproof bowl, using a wire whisk, combine the remaining oil with the garlic and parsley.  Add the hot fries and toss to coat.


One 3-oounce serving of shrimp provides 17 grams of lean protein plus a good amount of vitamin B12, essential for cardiovascular health.

Monday, April 16, 2012


There is often confusion over whether or not to peel potatoes before cooking.  Researchers at Cornell University found that contrary to popular opinion, you do not lose vitamin C by peeling potatoes.  These same researchers found that with or without the skin, a 7-ounce baked potato has about 30mg of vitamin C.

Note: The 30 mg of vitamin C is for a plain 7-ounce baked potato, not like the one pictured.

Saturday, April 14, 2012


"Salads made with greens and other nonstarchy veggies, such as tomatoes, mushrooms, onion, and sweet peppers, are a great way to fill up on fiber, vitamins, and minerals without adding too many calories to a meal.  People who use simple carb counting to control diaetes usually don't need to count a nonstarchy salad--but do count any extra calories from salad dressing, cheese, croutons, and other add-ons."  Elizabeth Burt, MPH, R.D., L.D.

Friday, April 13, 2012


According to a pathologist at the Medical College of Ohio, strawberries, blackberries, raspberries, and to a lesser degree blueberries, cranberries, grapes, apples, Brazil nuts, walnuts, and cashews all contain the anticancer compound ellagic acid.  Ellagic acid is an antioxidant that helps detoxify cance-causing agents in several different ways.  It may block the activation of carcinogens, inhibit the carcinogen itself, or keep the DNA in cells from undergoing mutation.

Warning: Strawberries are particularly rich in ellagic acid in both the seeds and the pulp.  If you strain the berries and toss out the seeds, you are throwing away a big part of the berries cancer-fighting capabilities.

Thursday, April 12, 2012


I think we can all agree that we eat too much.  Just look around all all the obese people you see wherever you go.  The worse problem with that is what it does to our health.  There is a really simple way to cut back on what you eat without hardly noticing the difference.  Cut back on the size of your plate!  Yes, it is that simple.  Studies have shown that cutting your dinner plate from 12-inches to 9-inches can cut portion sizes in half.  If you only have large dinner plates at your house, it is time to replace them or at least add some smaller plates to your collection.

The two plates above show the difference in size of plates.  If you use the plate on the left and only place food in the center, you would be okay.  But how many times have you used such a plate and had food stacked all around the rim with a dinner roll or two on top of something else?  Be conscience of the size of plate you are using.

Wednesday, April 11, 2012


A study from Massachusetts Medical School found that people who skip breakfast are 4 1/2 times more likely to be obese than those who eat breakfast! Researchers at the University of Pittsburg say going hungry first thing in the day can slow your metabolism by up to 10%.  And remember your metabolism is your body's fat-burning engine!  It is recommended you start your day with some protein such as scrambled eggs; whole grain cereal with yogurt and/or fresh berries; a slice of whole-grain toast with peanut butter; a healthy smoothie; etc.

Tuesday, April 10, 2012


Travis Stork, MD of the TV show The Doctors had the following to say about the connection between stress and food: "When you feel stressed, your body produces a hormone called cortisol - a powerful hunger inducer, leading you to eat.  Worse yet, that same hormone causes your body to store fat. A Tufts University study found that eating carbs could increase levels of anxiety, so the cookies and sweet drinks you think will help you through the stress might actually be having the opposite effect."

When you feel stressed grab a glass of water with a slice of citrus or chew some sugar-free chewing gum.

Monday, April 9, 2012


That's right!  You may need to eat some water.  If you are an athlete, spend a lot of time in the heat, or just have a problem staying hydrated, drink your water but also add an apple or other piece of fruit that contains a lot of water.  Vegetables, such as a tomato are helpful, too.  This will help your body retain the water longer.  Remember this as we head into the hot summer months.

Saturday, April 7, 2012


Research by doctors at the United States Department of Agriculture has shown that cancer-fighting vegetables have shown their true color - dark green!  Dark green vegetables such as kale, broccoli, green beans, spinach are some of the best.  Analysis found that kale, has the highest concentrations of three important carotenoids, important in protecting us from most cancers.  When they boiled, steamed, and microwaved broccoli, green beans, or spinach the protective carotenoids did not diminish!  Dr. Frederick Khachik stated, "It's unlikely heat destroys the carotenoids in other green vegetables either."

Friday, April 6, 2012


It is a medical fact that greens are very healthy yet most of us don't eat enough of them.  It is so easy to sneak greens into your diet, if not daily, then several times a week.  Here are some suggestions for adding more greens to your diet very painlessly!
  • Chop or shred some greens and add them to meat loaves.
  • Tear somes greens and add to soups and stews during the last few minutes of cooking time.
  • Sprinkle some chopped or shredded greens over baked potatoes.
  • Add chopped greens to omelets.

Thursday, April 5, 2012


Almost all of us end up at a fast food place occasionally and that is not a sin!  When you order fast food, never order the 'Super-size' meal.  You can consume a whole days worth of fat and calories in one meal.  And don't use the excuse that you will 'share' it.  How often do you cut a sandwich in half?  I have never seen it done in any fast food restaurant!  Order a kid's meal and get the fruit, etc choice instead of fries.  One good thing about fast food restaurant salads is that your dressing comes in a package so you can use a small amount or none at all.  If you do order a larger meal, be sure you do share it!  Your body will thank you!

Monday, April 2, 2012


If you are guilty of stocking your pantry with sugary breakfast cereals, break the habit!  Whether for yourself or your family, it is much better for your/your family's health to buy plain whole-grain cereals and top them with fresh fruit and/or berries.  A whole-grain cereal topped with sliced banana and strawberries, as example, is a much healthier way to start the day.