Friday, May 31, 2013

CAN EATING SOUP HELP YOU LOSE WEIGHT?

Can eating a bowl of soup a day help you to lose weight?  According to Dr. Maoshing Ni, a Natural Health Specialist, it can.   Dr. Ni notes that obesity is on the rise worldwide and that obesity leads to an increase in such diseases as heart disease, stroke, cancer, and diabetes, all diseases to be avoided.  He says that eating at least one bowl of nutritious low-sodium soup a day will nourish you and flush waste from your body.  Note: The key here is nutritious low-sodium and I add low-fat soup!  A huge bowl of a rich soup loaded with butter, cream, etc is not what we are talking about.  And homemade soup is best as you can control the ingredients that go into it.  The good thing about soup is that you can make a large pot of it, freeze some in separate containers and have it handy for when you want it.  Not only is it healthy, it is easy.

Dr. Ni says that people who eat soup at least once a day lose more weight than those who eat the same amount of calories but do not eat soup.  Something to think about!


Thursday, May 30, 2013

DON'T SKIP BREAKFAST

One of the biggest mistakes we make is skipping breakfast!  No matter how busy your day, take the time for a healthy breakfast.  Notice the word healthy!  A cup of coffee and a doughnut does not a healthy breakfast make.  In fact that type of breakfast will just get your day started off wrong.

It is a scientific fact that breakfast is important.  It resets your metabolism after the night's fast.  When you skip breakfast you are setting yourself up for bad food choices throughout the day.

Wondering what a healthy breakfast consists of?  Here are some guidelines:

  • Include whole-grains (brown rice, oatmeal, whole-grain toast, etc)
  • Fresh fruits and/or vegetables (ie berries, peaches, apples, mushrooms, even beans)
  • Lean protein
  • Lot-fat dairy
If you can't fit all that into your morning, be sure to include at least one or two every morning!

Here are a couple of pictures of healthy breakfasts:


Wednesday, May 29, 2013

WHAT DOES THE AHA LABEL MEAN?

Are you familiar with the American Heart Association label on product packaging?  If you are, do you know what it means?  If you read this blog on a regular basis you know I am always telling my readers to read product labels and learn what they mean.  Here is the AHA label and an example of its placement on a product:

This label means the product meets the AHA standards (some stricter than those of the USDA).  Products with this label are low in total fat, saturated fat, trans fat, cholesterol, and sodium.  They are high in calcium, iron, fiber, protein, or vitamins A and C.

Tuesday, May 28, 2013

OATS, INSTANT, QUICK-COOKING, OR OLD-FASHION?

Should you use instant, quick-cooking, or old-fashion oats? Some have asked which type of oats are the healthiest.  The answer is simple; they are all whole-grain so take your choice as to what is easiest for you or which you like best.  Oats are also gluten-free for those of you who have asked.




Saturday, May 25, 2013

CANTALOUPE FOR VITAMIN A AND EYE HEALTH

Purchase a nice cantaloupe the next time you go to the market or grocery store.  According to the National Institutes of Health, this melon contains a wealth of vitamin-A.  One of the many benefits of vitamin-A is that it promotes eye health and your eyes are organs you especially want to protect.  Vitamin A is critical for vision as an essential component of rhodopsin, a protein that absorbs light in the retinal receptors, and because it supports the normal differentiation and functioning of the conjunctival membranes and cornea.



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Friday, May 24, 2013

EATING FOR A HEALTHIER LIFESTYLE

As most of you know I am a diabetic who was diagnosed approximately six years ago.  Since then I have done extensive research on diabetes, general health, and diet.  The following guidelines for diabetics are also good guidelines for everyone.  If you want to lose weight, be healthier, or control your blood sugar, you should implement these guidelines to your daily diet.

  • Reduce the  amount of sugary food and drinks that you consume.  Notice that includes drinks.  Many people get more sugar from what they drink than from what they eat!
  • Watch your fat intake and cut it back.  This includes oils that include saturated and/or trans fats.  Olive oil and coconut oil are healthy oils and should be part of your diet.  Read the label on any oils you use and avoid the saturated and/or trans fats altogether.
  • Increase the amounts of lean protein in your diet.  Chicken breast, fish, soy products, are all examples of lean protein.
  • Here is a big one that is so easy.  Decrease your serving sizes!  Almost all of us are eating servings that are 2 to 3 times what they should be.  When eating out, ask for a to-go container with your meal. Most restaurant meals are at least twice what you should eat.  Immediately remove half the food from your plate and put it in the to-go container and out of sight.  Now you have another meal to take home for another day.
  • Increase the amounts of fresh fruits (not canned fruits in sugary syrup), vegetables (fresh or frozen when possible), whole grains (get rid of all white rice, regular pasta, regular breads, etc from your pantry), beans (especially important for diabetics), and low-fat dairy (stop buying whole-milk and cheeses made from whole-milk).
These simple guidelines are basically from the Dietary Guidelines for Americans.  I have added some thoughts of my own.

Wednesday, May 22, 2013

KNOW YOUR BLOOD SUGAR NUMBERS

Diabetes and Prediabetes are on the rise in America.  Do you know what your numbers should be?  The following information is from The American Diabetes Association:

A1C Test Results:

  • Normal Reading is <5/6
  • Prediabetes Reading is 5.7 to 6.4
  • Diabetes Reading is >6.5
Fasting Blood Sugar Reading:
Normal Reading is <100
Prediabetes is 100 to 125
Diabetes is >126

Non-Fasting Blood Sugar Reading:
Normal Reading is <140
Prediabetes is 140 to 199
Diabetes is >200

If you don't know your numbers or have a family history of diabetes, ask your doctor to do a test at your next visit.  Diabetes can be controlled and the sooner one is diagnosed the less damage this disease will do to your body.


Tuesday, May 21, 2013

TUPPERWARE to Help You Make Sure You Stay Hydrated Especially in the Summer

It is very important to drink enough water and to stay hydrated.  This is very important to your health everyday but especially so during the hot Summer days.  Sometimes that is hard to get the guys in your life to do.  Why not get them this large tumber, fill it every morning and make sure it is empty by the end of the day?  It is currently on sale for $9.00 making it a bargain to help keep your guys healthy!  You can order this tumbler by going to my web link at www.my.tupperware.com/lindacwilson

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Note: Artwork not covered by Limited Lifetime Warranty

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EAT TO PROTECT YOUR BONES FROM OSTEOPOROSIS

Osteoporosis is sometimes referred to as "the silent disease" because many times it is only discovered after a person suffers a broken bone.  Last year the National Osteoporosis Foundation estimated 34 million Americans were at risk for this devastating disease.  There are foods you can eat that will help to protect your bones from this disease but don't wait until you are diagnosed with osteoporosis to start eating these foods.  Make them a regular part of your diet today!

  • low-fat dairy products
  • dark leafy greens
  • salmon
  • oats
  • tofu
I'm sure there are more but this is a good starting point.

In addition, walk and do other weight-bearing exercises.  This will help to prevent falls and fractures.

If you are concerned about your vitamin D and calcium levels ask your doctor to test them the next time you have blood tests.

Your doctor can also do a bone density test if you are at risk.

Did you know the following may be signs of early osteoporosis?
  • loss in height
  • decreased strength in your handgrip
  • weak and brittle fingernails
  • cramps, muscle aches, bone pain

Saturday, May 18, 2013

More on Bananas

Since yesterday's post was about bananas, I thought it a good idea to follow up with this chart.

Tuesday, May 14, 2013

Should It Be A Banana A Day to Keep the Doctor Away?

Instead of eating an apple each day for optimum health, the adage should state that a banana each day keeps the doctor away.  Here we examine why.  The banana health benefits far outweigh those of the apple because it has many more vitamins and nutrients than their round counterparts.  

If you are diabetic you may have been told to only eat half a banana at a time.  Here is the reason why; a banana has twice the carbs as an apple and also more natural sugar.  So beware of that if you are a diabetic.  But here is the good news, a banana has five times as much Vitamin A and iron and three times as much phosphorus as an apple. In addition, bananas are also rich in potassium. 

The banana a “super food” that is an integral part of a healthy daily diet regimen.

Because of the abundance of vitamins and minerals, bananas are a great source of natural energy. Eating only two bananas will give you enough energy to exercise or workout for an hour and a half.  Note: If you are a diabetic and you eat two bananas you had better workout for an hour and a half!

Bananas are also ideal for eating during that midday lull when you feel tired and sluggish.  Instead of drinking caffeine or having a sugary snack, bananas provide a level of energy that lasts longer without the dramatic crash caused by caffeine and/or sugar.

Would you believe bananas are a brain food?  Because they are rich in potassium, bananas help the body’s circulatory system deliver oxygen to the brain. This also helps maintain a regular heartbeat and a proper balance of water in the body. 

Potassium is also helpful for reducing strokes and regulating blood pressure because of the way it promotes circulatory health.  Bananas are one of the foods commonly recommended for anyone suffering with high blood pressure.

The above are just a few of the benefits of eating bananas.  Are bananas a regular part of your diet?

Note: some of the above information was gathered from LifeScript.

Monday, May 13, 2013

There's Always an Excuse!

I just couldn't resist posting this.  There is always an excuse not to eat right and to indulge in the things we love.  But seriously, quit making excuses.  You only get one body in this life so take care of it!


Saturday, May 11, 2013

EAT SPICY FOODS TO REV UP YOUR METABOLISM

One of the most simple things you can do to rev up your metabolism is to easy spicy foods.  Be sure you are including spices in every meal.  From putting a sprinkle of freshly ground black pepper on your food to adding exoctic spices to casseroles, soups, meats, etc, this is such a simple thing to do.  If you start doing this on a consistent basis, you will notice you are feeling better, dropping weight, and belly fat is disappearing.

One of the things I do on a regular basis is add lots of ground cinnamon to my oatmeal everyday.  It not only revs up my metabolism, it helps regulate my blood sugar.  This is one of the best dietary changes I have made.  My point in telling you that is this; small diet changes can be very helpful in many ways.


Here is another good example: That beyond-hot mustard that comes with Asian takeout can rev your metabolism by 20 to 25 percent. "It boosts production of fat-burning hormones," says Lori Shemek, PhD, author of Fire-Up Your Fat Burn! Try adding one teaspoon to your usual vinaigrette.

If you aren't already using lots of spices in/on your food, give it a try.  You will be pleased with the results.


Wednesday, May 8, 2013

AVOCADO FOR YOUR SKIN

The little avocado is full of goodies for the skin.  Avocados are abundant in essential oils and B-complex vitamins that are known to nourish the skin.
Vitamin B3 (niacin) is very important for healthy skin and avocados have an abundance of it.  Niacin is an anti-inflammatory that soothes irritated skin and red, blotchy skin.  One avocado contains 27% of your daily need of niacin.

If you aren't currently eating avocado, it would be a good idea to add it to your diet!





Thursday, May 2, 2013

SUGAR IN DRINKS

I am always stressing how we consume foods and beverages without realizing all the sugar in them.  This chart from my pharmacy explains it in simple to understand pictures.