Monday, September 30, 2013

FRESH FRUIT INSTEAD OF JUICE

I say this constantly but sometimes you listen better when it comes from the professionals.  So here below is Joy Bauer's take on fruit juice.  And remember you usually lose most of the fiber when you drink juices rather than eat the fruit.  This is especially important for diabetics to remember.

"Real fruit" drinks like 100 percent fruit juice and fruit nectars have an aura of health, and while they do provide some vitamins and minerals, they're also loaded with sugar and calories. Swap your daily fruit-juice fix in favor of eating the whole fruit (like an orange), or drink naturally fruit-flavored, zero-calorie seltzer.



Sunday, September 29, 2013

Picking Up Germs In The Grocery Store

Would you believe the grocery store is one of the easiest places for you to pick up germs?  With cold, flu, and virus season upon us, remember these tips when going to the grocery store.

  • Take advantage of the hand-wipes available by the door.  Clean the handle of the shopping cart when you go in and get a second wipe for your hands.  You probably handled your cart before you used the wipes!  When people with dirty hands touch your cart or someone sneezes, coughs, or blows their nose while pushing the cart, it is being exposed to germs.  (Remember this applies to shopping carts in all types of stores, not just grocery stores!
  • Meat packages often leak and thus contaminate your cart and anything else nearby in the cart.  Place your meats on the bottom of your cart.  If they leak they won't contaminate other nearby foods, especially produce.   Also they will be the last thing you put on the conveyor belt so if they leak there they won't contaminate your other items.  If the conveyor belt is wet or it appears the last person's meat leaked, ask the cashier to clean the belt. Fresh meats can contain all sorts of stomach causing problems.  Charles Gerba, Ph.D., a microbiologist at the University of Arizona, spends a lot of time studying germs in public places.  He states that studies show 70% to 80% of shopping carts studied nationwide contained E Coli.
  • Wash fresh vegetables and fruits before using them to eliminate any germs they may have come in contact with.
  • By the way, one of the easiest places for the above germs to hide is in your cloth grocery bags.  If you use those, be sure to wash them after each use!

Tuesday, September 24, 2013

FOOD ALLERGIES VS ADVERSE REACTIONS TO FOOD

If you think you have a food allergy you should go to your doctor for testing.  The term "food allergy" has long been misused to describe a wide variety of adverse reactions to food.  Food intolerances, foodborne illnesses, and food aversions have somehow all gotten lumped under food allergy in the public's minds.  A fairly recent survey of American households found that 16% of respondents believed they have a food allergy.  The truth is that only 1 to 2 percent of adults and 5 percent of children actually have a food allergy. Food allergies can be very serious, even fatal, so they are not to be taken lightly.  But most people who think they have a food allergy actually have other problems that need to be diagnosed and often treated.

If your doctor diagnoses you with a food allergy be sure to follow his/her instructions and avoid that food in any form.  The American Dietetic Association, the largest organization of food and nutrition professionals in the world, has a book that can be quite helpful for those with actual food allergies.  The book is pictured below.

Monday, September 23, 2013

Millet

A lot of people are on a lot of various diets these days and may be missing out on some important nutrition if they are not doing this under the supervision of a doctor.  Millet might be something useful to many of you. This tiny, round yellow grain is a good source of zinc which may be missing in many of these diets.  Here is a bit of information for anyone interested.  Like I said, this is a bit of information.  You might want to check it out further.

The Grain
Just one brand of millet flour.
Click on the above picture for reading some interesting information on millet.

Wednesday, September 18, 2013

FOR VEGETARIANS

People are following all kinds of different diets nowadays probably because of all the things they read on the internet.  I often get questions about the different ones and frankly I don't recommend any of them. Everyone should eat a well balanced diet and take direction from their doctor's recommendations.  For those who have asked about Vegetarian Diets, I have no advice.  But I can refer you to the following:

Vegetarian Resource Group
P.O. Box 1463
Baltimore, MD 21203
1-410-366-VEGE

The VRG is a national, nonprofit (important when you want pure advice) vegetarian educational organization that publishes the bimonthly Vegetarian Journal as well as pamphlets, books, and other materials.  You can write or call for a catalog.

Size Counts When Carb Counting

If you are a carb counter as some diabetics and/or dieters are, it is important to remember that portion size does matter.  For instance, in the picture below the small apple has approximately 15 carbs and the large one has twice that amount, 30 carbs.  So don't grab the largest of the apples and say, "Apples contain 15 carbs"!




Tuesday, September 17, 2013

SERVING SIZE SURPRISE

Think about this question before you read further: how much spaghetti or other type of noodles do you eat at a time?  Have your answer?  I'm afraid my answer is, "Way too much".  Ready for the answer (probably not)?  1/3 cup of cooked pasta (spaghetti, noodles, vermicelli, etc) is a serving!  Wow!  When was the last time you ate a serving of pasta?  The next time you go to your favorite Italian restaurant you had better ask for a to-go box when you place your order!


Tuesday, September 10, 2013

TOP OF THE FOOD PYRAMID

As you know the USDA puts out a food pyramid showing how many servings a day we should eat of certain food groups.  There is a modified version for diabetics.  I found it interesting that on the top of this pyramid sweets are listed with alcohol.  That's right they are listed in the same category!  At the top of this pyramid it lists fats, sweets, and alcohol - only a little!  That is less than a serving!


Monday, September 9, 2013

SOME OF THE BENEFITS OF VINEGAR

Vinegar, especially apple cider vinegar, really does have a lot of good uses and healing properties.  Here are a few of them.  I sure you could add some of your own.  I use a vinegar/water solution to clean my kitchen counters.  It works well and helps to keep those pesky tiny ants in my neighborhood at bay.


Saturday, September 7, 2013

HAMBURGER OR HOT DOG BUNS

Did you know you know that 1/2 of a hamburger or hot dog bun counts as 1 serving of grains?  When you eat a sandwich on these buns you are eating 2 servings.


Friday, September 6, 2013

SIMPLE WAYS TO CONTROL DIABETES

Studies have shown that controlling your diabetes (controlling blood glucose) will lower your chances of diabetic complications.  Here are some simple ways to help you keep your blood glucose under control:

  • Follow your doctor's advice.
  • Eat a variety of healthy foods.  Don't let yourself burn out by eating only a few foods over and over. Variety is key!
  • Check your blood sugar regularly and adjust your diet accordingly if needed.
  • Taking your medications as prescribed (including at the right time!).
  • Increase your physical activity.  Activity is import in blood sugar control.
  • Lose weight if your doctor tells you to.  You CAN do it!

Wednesday, September 4, 2013

DIABETES COMPLICATIONS

If you have been diagnosed as a diabetic, it is important to follow your doctor's instructions and to control the disease.  Diabetes can be controlled through medication, diet and lifestyle.  Controlling your diabetes is important to maintain good health.  Complications from uncontrolled diabetes include:

  • high blood pressure
  • heart disease
  • stroke
  • poor circulation
  • foot problems
  • eye problems
  • nerve damage
  • kidney disease
Take diabetes seriously and learn to control yours! It can be done, I know that for a fact.  I went from a blood sugar reading of 500 to less than 100.  There are several posts on this blog that can help you if you are struggling.  I also have a blog of diabetic-friendly recipes at http://diabeticenjoyingfood.blogspot.com


Monday, September 2, 2013

BAKE YOUR FISH

According to Janet Bond Brill, R.D., author of the best-selling book Cholesterol Down, "What you buy and how you prepare food is the difference between preventing heart disease and causing it."  She suggests you eat fish but that you bake it instead of frying it.  She also suggests swapping sweet potatoes for white potatoes.  Here are Fish and Chips recommended substitutions.


  • "Bake your fish.  Packed with lean protein, white fish like cod, halibut, flounder or haddock are great, but people who eat fried fish more than once a week have a 44% greater risk of stroke than those who rarely fry their fish."  WOW!
  • "Swap sweet potatoes for white potatoes, use extra-virgin olive oil to roast them and sprinkle with fresh rosemary, cinnamon, or other herbs and spices instead of salt for flavor."



Sunday, September 1, 2013

YOUR BODY


Eat right and take care of your body.  Not only is it the only place you have to live, it is the only one you get! There are a lot of posts on this blog for taking care of your body.  Read them and take them seriously!