Thursday, October 31, 2013


Did you know it is safer to buy jar peanut butter preserved with sorbic acid than to buy fresh peanut butter? I was surprised to discover this but in my research I discovered that while nuts and seeds are great health foods, they should not be purchased from the bulk bins in many of the "health food" stores even if they are labeled organic!  Fresh peanuts from bulk bins may actually contain cancer-causing substances called aflatoxins.  Aflatoxins are the by-product of a common mold that grows on grains, nuts, and seeds.

Wednesday, October 30, 2013


For a simple headache (this does not refer to migraines or serious headaches) ibuprofen is recommended over aspirin/acetaminophen. Ibuprofen is gentler and faster-acting. Acetaminophen is primarily good for reducing fever and may indirectly improve discomfort.

Tuesday, October 29, 2013


If you need to improve your attention - haven't we all sat in meetings where we had a hard time paying attention - try having a cup of white tea.  White tea contains theanine which has been shown to increase the brain wave activity associated with improved attention!

Saturday, October 26, 2013


As we head into cold and flu season you might want to up your intake of garlic.  Yes, garlic - that smelly garlic is very good for you!  One of garlic's important health benefits is that it helps the immune system by increasing the production of white-blood cells.  White-blood cells are disease fighters and we all want a good healthy supply of them.  The good thing about garlic is that it can be used in so many foods such as soups, sauces, marinades, etc.

Thursday, October 24, 2013


I recently saw a quote from Dr. Oz that I thought would be appropriate as we head into cold season.

"Feel a cold coming on?  I have a big bowl of chicken soup.  Research suggests that soup is anti-inflammatory, and getting in those calories early is important.  You need energy to fight off the virus."

Wednesday, October 23, 2013

Celery For The Brain

I think this information falls into the "Who Knew" category.  According to Dr Oz, celery which has long been dismissed as a nothing vegetable, is chockful of lutein.  Lutein is a known brain booster.  Maybe I need to add more of that to my diet!!  How about you?

Tuesday, October 22, 2013


Today is National Nut Day.  Nuts should be an important part of your diet, especially if you are a diabetic.  If you aren't including almonds in your diet on a regular basis, make this the day you decide to do so.  Here is a pharmacy quote to a diabetic web site:

"It's National Nut Day! Celebrate with some raw almonds on your morning cereal or oatmeal. Did you know 1 oz. (about 25 almonds) contains 12% of our daily necessary daily protein needs, along with a healthy dose of vitamins B and E?!"

Monday, October 21, 2013


I do not like a lot of the foods that contain omega-3s so I seek out alternatives to get my supply of them. One of my favorites is Flax Seeds.  I add them to my morning oatmeal, use to substitute for some of the fats called for in baked goods, etc.  If you aren't including flax seeds in your diet, give them a try.

Packed with omega-3s, flax seeds have a mildly nutty flavor that is well suited to blending into other foods. Flax seeds are hard to digest whole so you should grind them or buy them already ground.

Note: I store mine in the refrigerator.

Tuesday, October 15, 2013


Seeds and nuts are healthy foods that should be eaten on a regular basis by most of us (there are always some people allergic to certain foods).  To get more sesame seeds in your diet, add them to stir-fries, and to coatings for fish, chicken, etc.  They are also good tossed into salads, veggies, and cooked brown rice. They can also be used as a crunchy ingredient in casserole toppings, etc.

Sesame seeds are high in magnesium, copper, and calcium!

Friday, October 11, 2013


If you are addicted to heavy creams and sauces, there is hope for you.  You can substitute nonfat evaporated milk for the cream called for in recipes!  Your recipe will look the same and taste so similar you won't even miss the heavy cream.  The swap will be a big improvement to your health.

Note: Not an endorsement of this brand.  Any brand will work.

Thursday, October 10, 2013


According to Penny Kris-Etherton, PhD., professor of nutrition at Penn State, "One thing is clear: People who eat a diet high in fish are less likely to die of heart disease."  According to Kris-Etherton, the American Heart Association recommends consuming fatty fish like salmon and albacore tuna twice a week to lower triglycerides and blood pressure.

Note: Frying fish can lower their health potential.

Tuesday, October 8, 2013

Vitamin C Foods For Fighting Off Colds and Flu

As we head into Fall and Winter it is good to remember that vitamin-C is a big help in fighting off colds and flu.  Here is a list of foods that are high in vitamin-C.  Be sure to include them regularly in your diet!

  • Hot Chili Peppers: 1/2 cup contains: 182mg vitamin C, or 303% DV
  • Bell Peppers: 10 strips contain: 95.4mg vitamin C, or 159% DV
  • Guava 1/2 cup contains: 188mg vitamin C, or 314% DV
  • Kale 1 cup, chopped, contains: 80.4mg vitamin C, or 134%
Other foods high in vitamin-C that should be included in your diet are broccoli, Brussels sprouts, strawberries, oranges, cantaloupe and papaya.

Sunday, October 6, 2013


Would you believe research shows that 10% of Americans say they skip breakfast.  I believe it because I used to be one of them but now that I am a diabetic and have studied nutrition I know better.  Just the word itself should tell us something!  Breakfast means to break the fast.  Breakfast is how we let our bodies know we are up and at 'em, ready to start the day.  Therefore breakfast sets the metabolism for the day and helps to maintain the hormones for the day.  Skipping breakfast can cause an unhealthy change in metabolism so yes, to answer the title question, we really do need to eat breakfast.  And that should be a healthy breakfast. A soft drink and a candy bar on the way out the door is not a healthy breakfast!

Researchers at the University of Minnesota have found that eating breakfasts reduces the risk of developing type 2 diabetes, high blood pressure, obesity, and other metabolic disorders.  Do yourself a favor by taking the time to eat a healthy breakfast.  And it is very important for parents to make sure their children are eating a healthy breakfast everyday.

Friday, October 4, 2013


The solution to your "moods", lack of concentration, and fatigue could be a simple as a glass or bottle of water!  That's right!  According to researchers at the University of Connecticut in Storrs say that not drinking enough water is one of the biggest culprits.  They found that even mild dehydration, the kind where you don't even realize you are thirsty yet, can significantly affect women's moods, concentration, and levels of fatigue.  Having a busy day?  Don't neglect the water cooler, water bottle, etc.

Thursday, October 3, 2013


For all you diabetics and those who will be if they don't watch their diet, did you know that around 65% of people with diabetes die of heart disease?  When there is too much glucose (sugar) in the bloodstream it can cause damage to many parts of the body including the heart and blood vessels.  Heart disease and blood vessel disease can lead to heart attack and strokes, the two leading causes of death for diabetics.  If you are diabetic don't laugh it off and/or ignore your diet and exercise!  Have regular checkups, follow your doctors orders, always take your medication and take it at the right times.  You can eat tasty meals even though you are a diabetic.  There are various posts on this blog to help you if you need it.  I also have a recipe blog for diabetics at if you want to check it out.

The main thing a diabetic needs to do is take the disease seriously.  I know for a fact from my own experience you can live a normal life and eat meals and snacks that you really do enjoy!

Tuesday, October 1, 2013


According to Dr. David Colbert skin is a matrix of proteins, water, and fats that needs a non-processed food supply for replenishment.  He suggests the following nibbles for the skin:

  • Almonds because they pack skin-plumping fats and vitamin E, a powerful antioxidant that helps offset UV damage.
  • Dark chocolate with a cacao content of 72% or more is rich in damage-fighting antioxidants as well.
  • Blueberries give a magic combo of antioxidants and collagen-protecting vitamin C.