Wednesday, December 31, 2014


Legumes are the richest plant based proteins and contain the third highest protein content in a single serving after meat and fish. However, as compared to meat and fish, it contains much less calories and fat yet gives a whole lot of fiber which helps to prevent diabetes and heart disease. The high fiber content contributes to a low glycemic index (GI) which means that glucose is slowly being released into the bloodstream. This effect control spikes in blood sugar especially after meals and is very beneficial to managing a diabetic blood sugar. 

If legumes are not currently a part of your diet, I suggest you correct that to start off this new year. If you don't enjoy a bowl of legumes, add them to soups, salads, etc. but work them into your diet.

Thursday, December 18, 2014


We are bombarded with all kinds of vitamins and supplements but do you need them or not? You should probably discuss with your doctor to see exactly what you need. A study funded by the Council for Responsible Nutrition found that 79% of doctors recommend some type of vitamin to their patients for bone, joint, heart, and overall health.

Wednesday, December 17, 2014


Some people who are allergic or sensitive to certain pollens may also be sensitive to some foods. In some people, eating raw fruits and vegetables and some tree nuts can cause reactions such as swollen lips, itchy mouth, or scratchy throat. This is known as oral allergy syndrome and affects at least a third of all allergy sufferers.  According to Dr. James Sublett of Family Allergy and Asthma in Louisville, Kentucky, "Produce and pollen contain similar proteins. Sometimes the immune system can't tell the difference."

If you think you have this problem, see an allergist. Shots or prescription meds may take care of the problem. And notice above it says raw fruits, etc. Cooking eliminates the problem.

Here are a few examples:

Allergic to Ragweed - You may have a problem with bananas, cucumbers, melons, kiwi, zucchini.
Allergic to Birch - You may have a problem with apples, almonds, carrots, celery, cherries, hazelnuts, kiwi, peaches, pears, and plums.
Allergic to Grass - You may have a problem with celery, melons, oranges, peaches, tomatoes.

Tuesday, December 16, 2014


So often, mid-afternoon usually, we hit an energy slump. And often we reach for a candy bar or other sweet to give us a boost. What a wrong choice. A recent study from the University of Cambridge found that it is protein, not sugar, that activates the cells responsible for keeping us awake and burning calories. Suggested items for snacking during that energy slump are low-fat cheese (I like string cheese), a couple slices turkey breast, hard-boiled egg, a handful -approximately 10 - nuts, or a cup of Greek yogurt just to mention a few.

Sunday, December 14, 2014


Not all people who have type 2 diabetes are fat as many people suppose. Personally I am 5'6", weight 142 lbs and I am a type 2 diabetic. I could stand to be slimmer but I am not fat. People are often surprised to discover I am a diabetic. Here is a statistic for you - 20% of people with type 2 diabetes are not overweight! So don't think just because you aren't 'fat' you are protected from diabetes. Ruth Loos, Ph.D., leading researcher for the British Medical Research Council Epidemiology Unit, says, "Regardless of your size, aim for 30 minutes of moderate exercise most days of the week and eat a diet rich in whole foods. If type 2 diabetes runs in your family, ask your doctor about glucose testing.

Monday, December 8, 2014


Are you one of those people who have trouble getting to sleep after getting to bed? A good night's sleep is important to your health so you need to start working on getting to sleep well before bedtime. That's right, start working on getting to sleep at about two o'clock in the afternoon. Ann Romaker, M.D., director of the Sleep Disorders Center at St. Luke's Hospital in Kansas City, says the effects of caffeine can linger up to 8 hours. Therefore for a 10 pm bedtime, you should switch to caffeine-free drinks by two in the afternoon.

Another tip is from Chin Moi Chow, Ph.D., a senior sleep lecturer at The University of Sydney in Australia. Eat bold flavors for lunch and milder flavors for your evening meal. Acidic and heavily spiced dishes eaten late in the day may cause sleep-disturbing acid reflux in the night.

Sunday, December 7, 2014


Twenty-six million Americans have asthma. If you are one of them, ask your doctor about a bone density screening as you may be more prone to develop osteoporosis. A study of over 7,000 asthma patients published in the Annals of Allergy, Asthma & Immunology found that some asthma treatments, such as oral steroids, can raise a person's risk of developing osteoporosis, Osteoporosis is the brittle bone disease. In addition to the steroids, some asthma patients refuse to walk, jog, dance, etc - all bone strengthening exercises - because they are afraid of having an asthma attack. Asthma patients should be sure to get plenty of calcium and vitamin D.

Thursday, December 4, 2014


Did you know that pine nuts are a good source of vitamin E? And did you know that regularly consuming foods high in vitamin E can make your skin less susceptible to UV damage from the sun? Now that is a good reason to include pine nuts in your diet!


Whenever possible, do not peel red potatoes. Studies have shown that red potatoes contain nutrients that promote heart health and lower one's cancer risk when left in the skins.

Tuesday, December 2, 2014


Actually the answer to the title question is yes. Yes, but! Research has shown that many essential vitamins such as A, D, E, and K need a little fat to help the body absorb them. Here is where the but comes in. Some fats do need to be avoided, trans fat being the main one. Also saturated fats should be low, no more than 2 grams per serving and non if they come from partially hydrogenated oil.

The best salad dressings to use should be ones that are low-fat made with one of the following oils - olive, canola, or walnut, all of which can actually help lower LDL (bad) cholesterol.