Sunday, March 31, 2013

Apples 2

This is basically a repeat of the second post I made on this blog.  The advice is good and since I have been dealing with lots of inflammation I thought back to this.  I decided the advice is worth repeating for my newer followers.

We've all heard it said that an apple a day keeps the doctor away but did you know apples have anti-infammatory properties? Inflammation wreaks havoc on our bodies and we need to eat foods with anti-inflammatory properites daily. Scientists say that apples have been shown in the lab to help keep liver, breast, and colon cancers at bay! So have an apple today!

Saturday, March 30, 2013


Another reason I encourage my readers not to diet, other than the fact that they always fail, is that they usually cause food cravings which almost always lead to giving in to the craving.  Too-small meals leave significant nutritional gaps, making you more vulnerable to strong urges to eat. Fad diets or skipping meals "practically sends an invitation to a craving,"  according to Bonnie Taub-Dix, national spokeswoman for the American Dietetic Association.  Learn to eat healthy and stay away from diets unless you are put on a specific diet by your doctor for a specific health problem!

Friday, March 29, 2013


This is a repeat post from the very first post on this blog.  Good information we should all remember:


‎"Everything you eat and drink changes the chemistry of
your blood. Our cell membranes are lined with fats that are comprised primarily
of those we've eaten in the last 90 days," Keith I Block, MD, Medical Director
of the Block Center for Integrative Cancer Treatment and Director of Integrative
Medical Education at University of Illinois College of Medicine. Did you notice he
said "in the last 90 days"? You cannot change your body overnight. You do it
steadily over time!


Did you know that turkey breast roasted without the skin is lower in fat than any other commercially available meat?  That makes it a good choice for dieters and those watching their cholesterol levels.  In addition, it is a good source of zinc, iron, and the B vitamins.  The dark meat is good for you too.  It has more fat and calories than the breast but it also has more iron and zinc.

Caution:  If you buy ground turkey, read the label!  Ground turkey often is mostly dark meat and may contain the fatty skin.  And remember self-basting turkeys are injected with saturated fat!

Saturday, March 23, 2013


You can make a healthy spread to use instead of butter on toast, grilled sandwiches, etc.  Take some olive oil and pour it into a small jar or other container.  Set the jar in the refrigerator and the oil will solidify to a spreading consistency.  If you have trouble getting your particular oil to solidify, place in freezer for a day then remove to the refrigerator.

This is another great example of a simple way to improve your diet on a regular basis.

Friday, March 22, 2013


If you are fighting chronic fatigue, there are some things you can do at mealtime to help you in that battle.  #1, don't eat heavy meals late at night.  Make breakfast your hearty meal to get your day off on the right start.  Avoid large meals at night which may tend to keep you from a good night's sleep.

#2, be aware of the foods you do eat.  Be sure to eat meals that are high in potassium, magnesium, and iron.  Be sure your meals are also high in the B vitamins as well as vitamin C. 

Chronic fatigue is a hard one to overcome, I will be honest about that.  I battle it myself and it can be a real drag!  But by following the above guidelines you should start to notice improvement over time.

Thursday, March 21, 2013


Tangerines are often thought of as a Christmas fruit.  But these little citrus gems are a health food!  Like all citrus fruit, tangerines are loaded with vitamin-C.  One cup of tangerine sections will yield your whole day's supply of immune-strengthening vitamin-C.  The best part for those counting calories is that cup of tangerine sections only adds 86 calories to your daily calorie count!  Tangerines also give you a generous amount of cancer-fighting vitamin-A, potassium, and some B-vitamins to help you fight fatigue.  So don't just enjoy tangerines in December but enjoy them as often as you can.  Think of tangerines as a great-tasting health food!

Wednesday, March 20, 2013


We always seem to hear how good green tea is for us and I have no intention of taking away from that.  One of the best things we can do for our health is to drink green tea daily.  But let's not forget about black tea.  Studies, one from the University College in London particularly, have found that black tea lowers the levels of the stress hormone cortisol.  People in the study who included black tea in their diets were more relaxed and able to complete difficult tasks.  Feeling stressed, relax with a good cup of black tea.

Tuesday, March 19, 2013


If you are not currently doing so, I recommend adding spices to your everyday diet.  A study in the Journal of Nutrition last year, I believe, found that the following spices may blunt the negative effects of those tasty but deadly high-fat meals that cause a spike in the heart-damaging triglycerides in your blood:
  • ginger
  • cinnamon
  • cloves
  • black pepper
  • garlic powder
  • oregano
  • rosemary
  • paprika
  • turmeric
This is just another way to make a simple diet change that could pay off in big results where your health is concerned!  Start adding these spices to your foods today!

Monday, March 18, 2013


In spite of all the gluten-free rage going on right now, you need whole-grains!  Always eat whole-grain bread whether it is rye, oat, or whole-wheat.  Brown rice is also a great whole-grain that will help lose that belly fat.  Another great whole grain is quinoa (that's keen-wah, if you have to ask for it) which is a complete protein.  Being a complete protein means it supplies all of the essential amino acids your body needs.  Eat some of these whole grains everyday and watch that belly fat disappear.  Whole grains are also essential for diabetics.  Diabetics should never eat refined breads, pastas, rice; always go for the whole grain products.

This is not to knock a gluten-free diet if that is what your doctor tells you to eat. Some people need to eat gluten-free but a big majority of people do not and should not.

Sunday, March 17, 2013


Blueberries are some of the healthiest foods available to us.  But one of the more recent findings on blueberries is how they can also be beneficial to the mind.  Both blueberries and strawberries have been shown in studies to hold off cognitive decline in older people by 2 1/2 years.  Blueberries and strawberries are both high in flavonoids which are natural chemicals that exert powerful effects in our bodies. Researchers found that theses two berries reduce cognitive decline in older adults. The results suggest that cognitive aging could be delayed by up to 2.5 years in elderly who ate both blueberries and strawberries.  Why wait until you get old?  Be sure to include these two healthy berries in your diet on a regular basis.

Saturday, March 16, 2013


Did you know you should have a little protein at every meal and every snack?  Even if you eat an apple, add 2 or 3 almonds, a spoonful of fat-free plain yogurt, etc.  This is especially important for diabetics but is good advice for anyone.  This will even help you control your weight as protein helps to stabilize your blood sugar and helps to stave off those horrid hunger pangs.  Some good sources of protein are lean meats, eggs, nuts, tofu, low-fat cheese, fat-free plain yogurt, etc.

Friday, March 15, 2013

Dirty Dishwasher?

Are you aware your dishwasher may be harboring mold, yeast, etc?  Many times we don't realize that the cleaning appliance itself needs to be cleaned!  You should take a disinfectant wipe and go around the seal on the door of your dishwasher a couple of times a week as that area may be home to mold and other fungi that don't get killed by the dish detergent and high temperatures.  These menaces can cause wheezing and other problems if allowed to build up.

Thursday, March 14, 2013


Very good advice from Registered Dietition Karen Ansel:

"Highly processed packaged foods aren’t nearly as satisfying, because whole foods take longer to chew and digest," says nutrition consultant Karen Ansel, MS, RD. "So eating fresh foods like fruits, vegetables, lean meats and low fat dairy means you’re a lot less likely to overeat compared to a burger or pizza which you can wolf down in minutes."

Something so simple that could have a profound influence on your diet, thus on your weight and health!

Wednesday, March 13, 2013

Watch Out for the Sodium in Hot Dogs!

Every once in awhile I post about salt/sodium.  Our American diet contains way too much sodium which helps contribute to our high blood pressure, heart disease, etc.  And just stopping adding salt to your food at the table isn't enough.  Be aware of the sodium content in the foods you buy.  One item that is often high in sodium content is the All-American hot dog!  That's right.  Are you aware that just one hot dog can contain up to 700 milligrams of sodium?  The next time you pick up a package of hot dogs in the supermarket, check the sodium content and go for the ones with the lowest sodium per serving.

Tuesday, March 12, 2013


I often hear people say how healthy granola is.  This is another marketing ploy that can fool you into eating something advertised as healthy when you should be avoiding it.  Yes, granola is made up of healthy whole grains, nuts, and fruits, etc.  But check out your granola to see what you are really getting.  This is especially important if you are diabetic or watching your sugar and/or carb intake.  Granola can be healthy, especially if you make your own, but it can also be a sugar trap.  Eating whole grains loses a lot of its value when it is loaded down with sugar and dried fruits.  Be cautious of dried fruits, they are high in sugar content.  If you eat granola with milk for breakfast, that is not necessarily a good breakfast.  Take this equation as an example:

1 cup of lowfat granola with raisins (98g carbs)with 1/2 cup of fat-free milk (6g carbs)
= 104g carbs

Most of us, especially diabetics, do not need 104 carbs for breakfast!

This is not to say all granola is bad.  On my diabetic blog (link can be found on this blog) one of my most viewed recipes is one for a healthy granola.  Just be aware of the granola you are eating and know that just because you are eating granola does not mean you are necessarily eating healthy!

Friday, March 8, 2013


Are you aware that Greek nonfat yogurt  has twice as much protein as regular nonfat yogurt?  This is especially important to diabetics.  Yogurt should be part of a healthy diet for almost everyone.  I realize some people can't eat dairy products but if you can, do yourself a favor and include some yogurt.  This is especially important if you are taking antibiotics.  Antibiotics can destroy the good bacteria in your digestive system.  Yogurt is a good way to replace it.

Thursday, March 7, 2013


Yes, I know, garlic can linger on your breath!  Eat it anyway!  There are so many benefits of garlic, many discussed on this blog in past posts.  Today I am reminding you that garlic can be beneficial to your heart and has a positive effect on you blood pressure.  But do you know that garlic can also protect against stomach and colon cancer?  Another recent study suggests that adding garlic (also onion) to whole grains may help your body absorb more of the iron and zinc from said grains.  A good way to use garlic with whole-grains is to put it in your pasta sauces and use whole-grain pasta.

Sunday, March 3, 2013


If oatmeal is not a regular on your breakfast menu, it needs to be added.  Most people are aware that oatmeal is recommend highly as a breakfast food but many may not be sure why.  Most of us know that oatmeal is high in soluble fiber and many know that soluble fiber fights bad cholesterol.  But did you also know it burns belly fat?  If you are looking for ways to reduce belly fat, start eating a bowl of oatmeal everyday!  One thing you want to avoid though is the prepackaged sweetened oatmeal, the sugar content is too high.  Make your own oatmeal and add your own sweetness with fresh fruit or berries and some ground flax seed.   

Saturday, March 2, 2013


Is Kiwi a part of your diet?  If it isn't, it probably should be.  Did you know that a serving of kiwi - that's two, by the way - gives you as much potassium as a banana?  So if you are dealing with high blood pressure you definitely want to add kiwi to your diet!  Those two little kiwi also give you more vitamin C than the average orange!  And here's the good part, that serving of kiwi is only 85 calories!  What a deal; great taste, only 85 calories, high in potassium, and in vitamin C.  That should be enough to make anyone want to try the little green fruits!