Sunday, December 30, 2012

SYMPTOMS OF DEPRESSION

I have probably mentioned this on here before but feel it is important enough to do so again.  As many of my readers know, my husband suffers from clinical depression so I have some familiarity with the disease.  Yes, I said disease because it is a disease!  And as such, it needs to be treated by a doctor.  As we go into a new year, if you or someone you love seems sad or depressed rather than looking forward to a new year, it is time to talk to your doctor.  Below are some simple signs of depression.  Most of us have one or two of these symptoms from time to time.  However, if you notice three or more of these symptoms that do not disappear in a matter of days, call your doctor for an appointment.  It is amazing what a little help can do for people with depression.
  • Loss of interest or pleasure in things once enjoyed.
  • Change is sleep patterns.  Waking often during the night, trouble falling asleep, or wanting to sleep much more than usual.
  • Change in appetite.  Whether eating constantly or not wanting to eat at all, this is a symptom.
  • Trouble with concentration.  Having trouble not being able to concentrate on a TV program or a good book, are perfect examples.  My husband who used to have the TV on constantly suddenly quit watching TV all together.  For over a year he never turned his TV on.  After some time on medication, he is now back to watching some TV.
  • Tired.  Not the usual tiredness but a complete lack of energy all the time.
  • Nervousness.  To anxious to sit still, always concerned about something.
  • Guilt.  Feelings of never doing anything right and/or being a burden to others.
  • Waking up sad.  Waking up with a sadness and a dread of facing the day ahead.
  • Suicidal thoughts.  Thinking one wants to die or always thinking of ways to hurt oneself.
Even if you only have one of these symptoms but it lingers for a couple of weeks or more, make a visit to the doctor.  Depression is an illness and is nothing to be ashamed of.  You will be amazed how good you can feel again with treatment.  Be aware though, treatment is not like an antibiotic for an infection.  It may take some time and trying different meds to find the one that works for you.






Saturday, December 29, 2012

EAT TO PROTECT YOUR BRAIN

As I constantly state on this blog, everything we eat affects our bodies for the good or for the bad.  One area we all want to protect is our brain and there are specific foods to do that, too.  If you are eating a healthy diet on a routine basis, you are eating to protect your brain!  If you aren't eating a healthy diet, resolve to do so in the year new and get a couple days head start by starting now!  Eating to protect your brain is so easy.  Here are a couple of simple suggestions:
  • Eat plenty of produce!  The antioxidants, mentioned often on this blog, found in produce are brain protectors.  These important antioxidants protect the brain against cell and tissue damage.  So load up your plate everyday with brain-healthy produce!  Plan to eat 5 to 8 servings daily of produce (fruits and vegetables).  That may sound like a lot but remember a serving is really only a half cup in many cases.  You should be able to work fruits and/or vegetables into every meal.  Remember that lettuce, tomatoes, and other condiments on sandwiches count, too, so always add some condiments to your sandwiches.
  • DHA, an omega-3 fatty acid in seafood, is associated with as much as a 39% risk reduction of getting Alzheimer's disease.  You should have 3 4-ounce servings of fish per week, especially wild-caught salmon and canned chunk light tuna.  Or if you are like me and just can't stand seafood, take a DHA pill.  Take a 1,000 milligram pill per day.  Look for the pills made from algae instead of fish.  Sometimes the fish used in these pills contain mercury.  You can also get DHA from walnuts, pumpkin seeds, and flax seeds although these contain much smaller amounts than do the fish.  I use flax seed in baking, on my oatmeal, etc.
Note:  Be sure you include spinach in the produce you are eating.  Spinach contains folate, also known as folic acid,  Folate can reduce levels of homocysteine, an amino acid in the blood.  High levels of homocysteine are associated with a loss of cognitive function.  Studies have shown that persons with low levels of folic acid are much more likely to suffer from Alzheimer's disease.

Friday, December 28, 2012

SHOULD YOU GO GLUTEN-FREE?

Should you go gluten-free?  The simple answer is no, unless you have celiac disease or a medically diagnosed gluten sensitivity.  A lot of people are jumping on the gluten-free bandwagon because it is popular right now.  But the experts warn you should keep eating gluten regularly if you have no medical reason to avoid it.  You could miss out on some vital nutrients by going on your own gluten-free kick.  

If you have celiac disease and need to eat gluten-free, shop carefully.  The situation is the same as it is for sugar-free, fat-free, etc.  When they take out a major ingredient, it is replaced by something else to keep the product tasty and palpable.  Read the labels, something you should always do anyway.  Don't assume that because a product is gluten-free it is a healthy product.  Many of these products contain extra fat and other processed ingredients.  When reading the labels on gluten-free products, choose the foods that don't have added sugar, are low in saturated fat, low in sodium (less than 5%), and are high in fiber, calcium, iron, vitamin A, and vitamin C.

EAT YOUR ORANGE AND GREEN VEGGIES

Your mother was right, you do need to eat your vegetables.  This is especially true for the orange vegetables such as carrots, sweet potatoes, yellow squash, etc which are high in an antioxidant called alpha-carotene.  This is also found in the dark green vegetables such as broccoli and green beans.  Scientists have long known that eating vegetables can ward off chronic diseases.  A study published around two years ago in the Archives of Internal Medicine found that this alpha-carotene could very well be the reason why.  The study found that people with high levels of alpha-carotene are likely to live longer and are less likely to die of heart disease and cancer than are those with low levels.  So enjoy a colorful veggie plate!

CUCUMBERS FOR THE EYES

Cucumbers are so versatile you don't even have to eat them to benefit!  You can reduce eye swelling by slicing a cucumber and laying chilled cucumber slices on your closed eyes.  Leave on for several minutes for best results.  This information comes from San Francisco dermatlogist Sonia Badreshia-Bansal, Dr. Jeffrey Dover, a founding partner of skinCare Physicians in Chestnut Hill, Mass., and Dr. Carolyn Jacob, director of Chicago Cosmetic Surgery and Dermatology.

Why Breakfast?

If you are a regular reader of this blog, you know I always stress eating a healthy breakfast.  In fact that is one of the major points in the last several posts about making a commitment to your diet and health in the new year.  To be honest with you, I was never much of a breakfast eater earlier in my life.  Once my health situation, diabetes, required me to eat breakfast I discovered that it is easy to eat a healthy breakfast, it has improved my overall health, and it really does cut back on snacking and over eating throughout the day.  So for those of you who are like I used to be, I will keep nagging at you to make the change!  Below are a few of the reasons why eating a healthy breakfast is important:
  • Better performance at work, school, etc.  Studies have shown that those who eat breakfast have a more positive attitude toward their work or school causing them to perform better.  A Boston study showed that children who started eating breakfast raised their test scores significantly and late and/or absent less.
  • Better nutrition overall.  Skipping breakfast can make it hard to get all the nutrients the body needs on a daily basis.  People who eat breakfast get more of the needed nutrients.
  • And here is the big one!  Those who eat breakfast have better weight control.  When you eat a healthy breakfast, your body's metabolic rate revs up first thing in the morning.  This allows your body to burn calories faster than if you skip breakfast.  It is a proven fact that breakfast eaters maintain their weight more easily without those roller coaster ups and downs.
Once more allow me to remind you, we are talking healthy breakfast!  Not coffee and donuts!

Thursday, December 27, 2012

MAKE A COMMITMENT TO IMPROVE YOUR DIET - PART IV

When baking, always substitute a fourth of the all-purpose flour called for with whole-wheat flour.  If you are a diabetic, substitute at least half.  You can make the whole-wheat a little lighter by sifting 2 or 3 times.  They also have a whole-wheat pastry flour now that works well.  The more whole-grains and the less refined grains you use, the healthier for you.  This is another easy way to make a small change that is very effective over time.  If you do not currently have whole-wheat flour on hand, add it to your grocery list!
This is a great flour to use.
 
I also use garbanzo bean flour in some of my baking.  It is great for us diabetics.  Whatever your health situation, start today to eleminate using only all-purpose flour in your kitchen!
 
By the way, I don't usually endorse products on this site but I will tell you honestly, King Arthur Flours are very good.  I use them most of the time.

Wednesday, December 26, 2012

MAKE A COMMITMENT TO IMPROVE YOUR DIET - PART III

You can cut back on starchy foods like potatoes, pasta, etc in soups and casseroles by substituting part of the amount called for with cooked barley, brown rice, etc.  Also use raw oats or cooked barley or cooked brown rice as a substitute for crackers or bread in meatloaf.  If you really prefer bread crumbs in meatballs and meatloaf, be sure you use whole-grain crumbs.  This is another simple change to make that is so easy to make yet so beneficial to you!

Tuesday, December 25, 2012

MAKE A COMMITMENT TO IMPROVE YOUR DIET - PART II

Another easy way to make a subtle but very important improvement to your diet or eating habits is to check out your snack cabinet.  You will probably find an assortment of fats, sugars, empty calories, etc there.  Get rid of them and replace them with healthy nuts, whole grain crackers, popcorn, etc.  And remember not to load that popcorn down with butter, the crackers with fatty toppings, and to eat all of this in moderation!  Choose hummus for the crackers, make dips with yogurt, keep fresh fruit on hand, etc.  You will be surprised how tasty these things can be and how much better you will feel when you start putting healthier treats into your body!

Strawberries are a great example of a healthy snack.

MERRY CHRISTMAS

Merry Christmas to all my readers and followers of Grandma's Kitchen Medicine.  I hope you have a great day with your family and friends.  I know some of you are from other religions than Christian.  If you are in that catagory, do not be offended but know I am sharing my joy of this day that is so special to me, with you.  Here is my Texas Christmas Card to you wherever you are in our wonderful world.

Monday, December 24, 2012

MAKE A COMMITMENT TO IMPROVE YOUR DIET

As we get ready to embark on a new year in about a week, many will talk of wanting to improve their health, diet, lose weight, etc.  While many feel it is just too daunting to attempt, let me assure you it does not have to be complicated.  There are so many little things you can do to improve your diet and take better care of your body.  Over the next week, we will continue to mention a few.  Let these ideas get you started off to a healthier new year.

One key to eating right and living a healthy lifestyle is to eat a healthy breakfast every morning.  While this is true for everyone, it is even more important for diabetics.  You should eat something, even if it is just a few bites, within 30 minutes of getting up in the morning.  This is what tells your body to come out of hibernation and sets everything to working for you.  But the key to this is to eat a healthy breakfast.  Coffee and donuts are not a healthy breakfast - sorry about that!  To get your day off to a healthy start, eat some type of whole grains with some fruit, protein, etc.  There are lots of whole grain cereals, including oatmeal available.  Forget about cereals loaded down with sugar and add some fresh fruit atop yours.  There are also plenty of delicious whole-grain breads on the market that can be used for healthy toast.  If you enjoy your morning pancakes, change them up a little.  Instead of your regular pancakes topped with sugary syrup, try pancakes made with oats, buckwheat, etc.  Top them with fresh fruit or some pure maple syrup.

Do not skip breakfast.  You will be setting yourself up for snacking and overeating later!

Sunday, December 23, 2012

EASY WAY TO LIGHTEN UP - II

Again today, this post is an easy way to improve your diet.  It is a simple yet effective way to make a subtle change in the foods you prepare without doing something drastic.  Cut back on salt!  We have a tendency of use way too much salt in America.  If you are one of those people who automatically adds salt to the food on your plate, start tasting your food first.  Here is the easy part - buy canned foods labeled salt-free or low-sodium.  This is especially true for foods such as canned tomatoes that you will probably be adding to sauces, soups, pastas, etc that are already salted.  Even better, buy frozen vegetables instead of canned when possible.

Too much salt in the diet causes the body to retain fluids causing weight gain.  It also raises blood pressure, puts stress on your heart, etc.  For your health and your weight, cut back on salt.  Notice I didn't say eliminate salt.  That should only be done through your doctor's instructions.  But most of us could cut way back on salt and be healthier and slimmer for it.

Saturday, December 22, 2012

EASY WAY TO LIGHTEN UP

By this time next week millions will already be thinking about the new year and promising themselves they will eat healthier and that they will diet.  Almost everyone reading this has made a promise like that to themselves at some point in time.  And most of those promises didn't last through a month!  Forget the diet, my opinion on that subject is all over this blog.  But eating healthier is so easy, so good for your overall health, and will eleminate the need for dieting.  Over the next few days, I will touch on simple things you can do to lighten up your meals.  I don't believe in complicated, that is just not me.  So let's get started with one of my easy tips that can make a big difference and is sustainable over time.

Switch out all your current dairy products for low-fat ones.  That includes milk, sour cream, yogurt, evaporated milk, even ice cream products.  You will hardly notice the difference in taste and within a few weeks you won't notice it at all.  If you really get serious about this, go all the way and buy fat-free.

IS THE FLU LURKING IN YOUR KITCHEN?

Now that flu season is upon us, here is something you may not have thought off when it comes to flu prevention.  Studies have shown that around 30% of all kitchen sponges tested positive for the flu virus!  Just imagine what else may be lurking there!  If you use a kitchen sponge, be sure to disinfect it daily!  Or do as I do and get rid of kitchen sponges altogether.  Several years ago I decided to throw away my kitchen sponges and dish cloths.  I only use heavy-duty paper towels.  One use and into the trash!

Friday, December 21, 2012

Don't Skip Meals

Many people think that when dieting or going to a party or big dinner where they will want to eat more than usual, they should skip a meal.  This is so wrong.  Eat regular meals everyday.  Skipping meals invites craving and binges.  When you skip a meal, you will be more hungry and less able to control your eating at special occasions.  You also need to eat regularly to keep your metabolism revved up and working properly.


Thursday, December 20, 2012

FOODS YOU CAN EAT UNTIL FULL - PART 2

About a month ago I posted a list of foods that are "negative calorie foods."  In other words, you use up more calories digesting these foods than they contain.  Remember this though, when you add fats, sugars, etc, you change the calorie count.  However, most of these foods are good without adding anything.  Here are some additions to the previous list:
  • Bananas
  • Cabbage
  • Cauliflower
  • Cherries
  • Grapefruit
  • Grapes
  • Melons
  • Oranges
  • Spinach
 
Add these raw foods to your diet when you try to lose those holiday pounds.

Wednesday, December 19, 2012

DIETING

As any of you who follow this blog know, I am against "dieting".  Most diets, especially fad diets, are not good for the body and will not keep the weight off over time.  Having said that, I know we are into the holiday season and many are considering chowing down now then looking for a diet come the first of the year.  Bad idea!  To quote Dr. Neal Barnard, "Personal experience and a wealth of scientific study show that diets are about as useful for weight control as a wrecking ball is for classical sculpture."  Full disclose here, that is Dr. Barnard's quote and his personal experience.  To be honest with you, I have never gone on a diet nor do I plan too.  Even as a diabetic I am not on a diet.  I made a change in the way I eat, I do not diet.

Losing weight and keeping it off, takes lifestyle and dietary changes!  There is no easy way around that.  This blog is full of useful information regarding how to eat healthy.  If you are hoping to lose weight or considering a diet, please check out some of the posts on this blog first.  Eat healthy, exercise - even something as simple as walking is helpful, and you will be fine.

NOTE:  If your doctor puts you on a diet for health reasons, follow his/her instructions.  I am talking about general dieting and weight.

Tuesday, December 18, 2012

DO SUGARY FOODS MAKE YOU FAT?

The simple fact is, sugary foods are not likely to cause weight gain unless you are a person who tends to overdo it!  Having said that, let's go a little further with this explanation.  Apples are sugary foods.  However, apples are not likely to make one fat.  But when you take that apple and bake it into a pie, cakes, cookie, etc, it will probably add pounds to your body if you eat too many.  Note that a piece of pie from time to time, a cookie occasionally, a piece of cake to celebrate an occasion, etc will not make you fat.  This is where overdoing it comes in.  A whole pie, 2 or 3 pieces of cake, a dozen cookies, etc, changes everything.

When you take that apple and put it in one of the above mentioned desserts, you usually add sugar, fats, etc.  That is what will cause you to put on weight.  It is not the apple, it is everything you put with it that creates the problem.  You can change that significantly by substituting healthy fats, whole-grains, and reducing sugar in your baking. (By the way, I have some excellent recipes for doing just that on my diabetic blog at http://diabeticenjoyingfood.blogspot.com )  Since I have the recipe blog I try to avoid posting recipes here.

Monday, December 17, 2012

TRY EATING CITRUS TO BOOST COLLAGEN

Is your skin looking dull and losing elasticity?  Add more citrus fruit to your diet.  Vitamin C is key to building collagen, the substance located between the skin's tissue layers that keeps skin looking plump and youthful!  Oranges, lemons, limes, and yes, strawberries are all healthy for your skin!

Saturday, December 15, 2012

ARE "POT BELLIES" DANGEROUS?

Yes, they are!  Are you aware that a waist larger than 40 inches in men or 35 inches in women actually doubles the risk of dying of a heart attack or stroke?  Dr. Elizabeth Klodas, a cardiologist in Minneapolis, stated, "Abdominal fat changes the way our bodies work in profound ways."  Abdominal fat is different than the fat that just collects under the skin.  Excess abdominal fat sits deeper and hugs organs, produces hormones and other substances that increase the risk of heart disease, diabetes, some cancers, and dementia.  Dr. Klodas continues by saying, "This type of fat accumulation is a health emergency."  The experts suggest a good start on de-jellying the belly is toavoid empty calories from sodas, sports drinks, and beer.  I'm sure you have heard the term, "beer belly."  Guess what; research shows that beer lovers' nighly drinking really does cause a big unhealty belly.

Personal notes:
  1. Digestive problems can and do cause a large waist.  As most of my readers know, I have had serious digestive problems for many years.  This in itself is need for medical treatment!  I have often had a large middle that is hard as a rock.  That is not fat, but should be under the care of a good gastroenterologist.  I have actually had major bowel surgery and woke up with thick bandages and still my waist was smaller than when I went in for surgery.  Digestive problems are another matter from the above but definitely needed medical attention.
  2. The above article mentions empty calories.  There are extensive articles on this site regarding empty calories and active calories.  One of the most important things you can do for yourself is to read these articles and be sure you are eating active calories everyday if not every meal!

Friday, December 14, 2012

WHERE TO STORE EGGS IN THE 'FRIDGE

The experts recommend storing eggs in the coldest part of your refrigerator.  Note this does not mean in the door which is constantly opened and exposed to room temperatures.  Refrigerating eggs keeps them fresh and stops any bacteria from growing.  They also recommend using eggs within 3 to 4 weeks of purchasing.

Thursday, December 13, 2012

Is Your Child's Stiff Neck Meningitis?

Nothing can strike fear into the heart of a parent much quicker than hearing about meningitis in their child's school.   Doctors warn that you should head to the ER immediately if your child complains of a stiff neck, headache, and has a high fever.  While meningitis is rare, thank goodness, it is very serious.  Most children today are vaccinated against the disease but while doctors used to think the vaccine lasted 10 years, they now believe it lasts only 5 years.  Dr. Sandra A. Fryhofer, past president of the American College of Physicians, stated that one minute you think you kid has the flu; the next she's comatose."  Dr. Ari Brown, a pediatrician in Austin, added, "But if your child can look up at the ceiling, down at his toes, and isn't bothered by light, he probably does not have meningitis."  Dr. Fryhofer added that any child can get meningitis but high school and college students are most likely to get it as they share everything including drinks, kisses, clothes, etc.

It is a good idea to check shot records to be sure your child's vaccination is up-to-date and if they are in school or college, chances are it is.  I know my grandson who is in his second year of college had to have a shot last year in order to start second semester.

Wednesday, December 12, 2012

DIABETICS AND FOOD

As a follow-up to yesterday's post about diabetic symptoms, today's post is a quote from diabetic specialist Richard K. Bernstein, M.D.  Dr. Bernstein stated, "Just because you're diabetic doesn't mean you can't eat well.  In fact, you are likely to eat better than the average person who hustles a bagel or donut for breakfast, scrounges fast food for lunch, then does whatever for dinner."  I so agree with Dr. Bernstein!  In fact I titled my diabetic blog, "Diabetic Enjoying Food," because I do enjoy food.  I grew up in Southern Indiana farm country.  One thing I have always loved is good food.  Yes, I have had to make adjustments to my diet now that I am a diabetic but through much research I have found that I can eat healthy and it still tastes good.  In fact, often things taste even better prepared the way I do things now.  So if you are a newly diagnosed diabetic, take heart.  You have not been condemned to a lifetime of tasteless awful meals.  If you want some good recipes, please check out my above mentioned blog at http://diabeticenjoyingfood.blogspot.com

Tuesday, December 11, 2012

SIMPLE WARNING SIGNS OF DIABETES

Diabetes is at epidemic porportions in the United States today.  Diabetes is a serious health problem and early detection is key with this disease.  Diabetes more than doubles a person's risk of heart disease, can lead to stroke, blindness, limb amputation, and even possibly some forms of cancer.  It has been estimated that as many as 50% of the American population could be diabetic by the year 2020. Some of the symptoms of the disease are so simple but can also be blamed on many other things.  I know that in my case, many of the symptoms were there, I even had a family history of diabetes, and I still didn't realize what the problem was.  Looking back after the diagnosis it was easy to see the symptoms and why I had explained them away.  By the time I was diagnosed, my blood sugar was just under 500! 
  • Excessive thirst is a big clue!  Don't ignore this symptom.  I live in Texas and the summers are hot.  I had excessive thirst but thought it was due to the record breaking heat wave of a month of days over 100 degrees.  I should have gone to the doctor!
  • Increased urination.  Yes, I had that symptom, too.  However, I assumed that was because I was drinking more.  Not so; don't make the mistake I did.
  • Yeast infection in women.  Yes, had that one too.  Antibiotics also cause yeast infections.  I was dealing with a serious colon problem and had been on antibiotics for three months so didn't think anything about that one either.
  • Eye problems.  Yes, had that one too.  By now you are problem wondering how I could have been so stupid as to not even consider diabetes.  Right after I first noticed some blurry vision, I got my little postcard in the mail reminding me it was time for my every-two-years eye exam.  So I thought that was my problem.
Thank goodness strep throat sent me to the doctor.  I'm not usually thankful for strep throat but this time it was a good thing it sent me to the doctor.  When I told him how I had been feeling, he immediately called the nurse in to test my blood sugar.  That day, I hadn't been eating because my throat was so sore, but still my blood sugar was close to 300.  He had me take antibiotics for 10 days then go in fasting for more blood sugar testing.  This time it was almost 500.

I am sharing my experience with you today because I want you to see how simple the symptoms can be and how easily they can be thought of as something else.  At the first sign of symptoms, get to your doctor, stop by a CVS Minute Clinic where they will usually test you for free, etc but do get your blood sugar checked.

Sunday, December 9, 2012

ADDING LEAN HAM CAN BE A HEALTHY WAY TO ENHANCE FLAVOR

Today there are lots of healthy ham products.  Pork producers are bringing out reduced-sodium hams.  They have also introduced lower-fat hams.  Lean ham is almost as lean as beef sirloin, some fish, and chicken breast.  Laura Marzen R.D. says that makes ham a good choice for adding smoky flavor, but little fat, to dips, casseroles, and vegetable dishes.  She has also stated, "There's something about vegetables cooked with just a little ham that makes them irresistible.  You can put healthful food on the table, but if no one eats it, no one gets the benefit."  She added, "The lesson here is that there are ways to enjoy foods like ham when you keep serving sizes small; just an ounce per person goes a long way in enhancing a soup's flavor."

Saturday, December 8, 2012

EGGS - BROWN VS WHITE

Ever wonder if there is a nutritional difference between white eggs and brown eggs?  The answer is no.  Hens with white feathers lay white eggs and hens with red feathers lay brown eggs.  Sometimes people think brown eggs are more nutritious since they often cost more.  They cost more because the red feather hens are usually bigger and eat more.  In short, they are more expensive to raise.  Now there may be other factors involved with specific eggs such as organic, etc.  But one on one, a brown egg and a white egg are basically the same.

Friday, December 7, 2012

Is Your Sugar-Free Gelatin Really Sugar-Free?

If you are a diabetic who has to be very careful about having any sugar, check the labels on the sugar-free gelatins you buy.  If they contain maltodextrin, they are not truly sugar-free.  Maltodextrin is a mixture of sugars and as such will usually raise your blood sugar.  The Sugar-Free Jell-O Brand is usually a good choice.  If you are buying "off" brands, read the labels to see what the ingredients are.  Truly sugar-free gelatin desserts are a very good dessert choice.  Top with a dab of cream or fat-free frozen whipped topping, thawed, for a little more flavor.

I do not usually recommend specific brands.  I make this exception as this fact was pointed out to me by a doctor.  Packaging is being more strictly enforced today so the problem is becoming less.  Just be aware and read the labels, always a good idea!

Thursday, December 6, 2012

WHAT YOU CAN EAT FOR 60 CALORIES

The next time you have a hunger pain and start to reach for a candy bar, calorie and sugar laden granola bar, a bag of salty, greasy potato chips, etc, made a 60 calories, healthy choice instead.  According to the Mayo Clinic, you can eat the following snacks and only consume 60 healthy calories:
  • A small apple
  • 1/2 cup grapes
  • 2 plums
  • 2 tablespoons raisins
  • 1 1/2 cups strawberries
  • 2 cups shredded lettuce
  • 1/2 cup diced tomato
  • 2 cups spinach

Wednesday, December 5, 2012

Are  you a fan of Dr. Oz?  If so, you may be interested in this product he has evidently endorsed.
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EATING INTELLIGENTLY FOR WEIGHT LOSS

I came across this statement during some of my research and I thought it worth passing along.  Many people think losing weight means starving oneself.  And this is so not true!  Here is the statement I read in a weight loss/health book by Jordan Rubin:  Losing weight is not necessarily eating less; it's about eating more intelligently - more of the "right" foods.  While we are individuals and each of us has different dietary needs, there are some guides we should all follow.  We can all benefit from the following simple tips:
  • Cut out processed foods. 
  • Eat whole grains instead of refined grains.
  • Go from regular or whole milk to low-fat or fat-free milk and dairy products.
  • Add more fresh fruits and vegetables to your diet.
  • Eat 5 or so small meals a day instead of 1 or 2 big ones.
  • Cut out sugary beverages.
  • Drink lots of water.  Most people do not drink enough water on a regular basis.
In most cases, fad diets are not a good idea.  Most people who lose weight on such diets will gain back the weight they lost, plus more, once they go off the diet.  And they will eventually go off the diet.
Take care of your health and make the dietary changes necessary for you.

Tuesday, December 4, 2012

SNACKING FOR YOUR SKIN

Dermatologist David Colbert, MD, stated, "Skin is a matrix of proteins, water, and fats that needs a non-processed food supply for replenishment."  Here are some foods, especially snack foods, that are recommended for keeping your skin healthy.
  • Almonds: Full of skin-plumping fats and vitamin E.  Vitamin E is a powerful antioxidant that helps offset UV damage to the skin.  Tip - almonds are also heart-healthy.
  • Dark chocolate with at least 72% or higher cacao content.  Dark chocolate at this level is also full of antioxidants that fight skin damage.
  • Blueberries are an excellent snack choice for many reasons.  However, here we are talking about the skin and blueberries not only provide those protective antioxidants but also collagen-protecting vitamin C as well.