Sunday, November 30, 2014


I am sometimes ask, "Just what is fiber?" The answer is very simple. Fiber is the part of plant foods that the body does not digest. Adults should eat 25 to 30 grams of fiber per day. You will find fiber grams listed on the nutrition label of foods under Total Carbohydrate. Total Carbohydrates includes fiber, sugar, and starches but fiber will be separated out in the count.

Saturday, November 29, 2014


A study at the Harvard Medical School found women who reported eating the largest amount of leafy greens and vegetables such as broccoli had a markedly lower rate of brain function decline than those who ate the least. Load up on those green leafy vegetables and keep your brain sharp!

Friday, November 28, 2014


What we eat/drink does have an effect on our brains. The American Journal of Clinical Nutrition has suggested that wise food and beverage choices can fuel our brains to work better, sharpen our memory, improve our concentration and may help to prevent dementia and Alzheimer's disease. And it doesn't take complicated or expenses items to do so. One of the simple things recommended by Nutritionist Amanda Albers is to follow the simple 8x8 rule. That is to drink eight 8-ounce glasses of water a day. This one simple thing is an easy way to improve our health and our minds.


Understanding fat in the diet is important. Yes, your body does need fat. There are healthy fats such as monounsaturated fats and polyunsaturated fats and unhealthy fats such as trans fats and saturated fats. When you read the nutrition label on a food product it will list total fat. This number includes both the healthy and unhealthy fats. What is more important to you is what is listed under that number. There will be a breakdown of the unhealthy fats. Total the unhealthy fats number to decided where this product will fit into your diet. The lower the unhealthy fats number, the better the product is for you.

As you can see in this example almost half of the fat grams are unhealthy fats. Not a good choice. By the way, if you look on down you will see this item has only 1 gram of sugar per serving. I have no idea what this product label is for but it is a perfect example of a food product where they remove sugar and add fats for flavor. Always be aware of the fat grams on sugar-free or low-sugar products.

Friday, November 21, 2014


Have you heard of the opal apple? It is described as lemony yellow and celery crisp and is said to be a sweet, tangy apple. This new variety is a cross between the Golden Delicious and Topaz apples. These apples are being harvested in Washington State currently. But they aren't expected to be around after January until next Fall.

Sunday, November 16, 2014


A recent article I came across from Diet and Nutrition (in part):

With dieting’s emphasis on low-fat, low-carb, and low-calorie, one essential ingredient for weight loss is often left out of the mix: protein. Numerous studies, including one recently published in the Journal of the American Medical Association have shown that skipping high-protein foods may lead to overeating and is often one of the biggest causes of excess weight gain. And as any devoted exerciser knows, protein is essential for the growth and repair of muscle and organs, especially after a hard workout.
When planning your healthy meals, keep in mind that 10 to 35 percent of your daily food intake should be lean protein. For women, that’s 46 grams a day; for men, 56 grams. If you make the right choices throughout the day, you can easily hit your protein targets.

Thursday, November 13, 2014


Researchers at the University of Warwick in England conducted a multistudy analysis and found that persons sleeping less than 5 to 6 hours a night were 28% more likely to develop diabetes than persons who slept 6 to 8 hours a night. And yes, in this case, you can catch up on sleep on the weekend. Another study found that persons who added more sleep hours on the weekend found their insulin sensitivity was improved.  Get your zzzzzzs!

Sunday, November 9, 2014


Are you eating too much sugar? The American Heart Association recommends no more than 6 teaspoons of added sugar a day for women and 9 teaspoons a day for men, but most Americans consume more like 22 teaspoons daily! You can get an idea how much you’re eating by taking the number of grams of sugar per serving in your food (back to reading those food labels) and dividing it by four — that’s how many teaspoons of added sugar are in each serving.

Saturday, November 8, 2014


People often overlook the % Daily Value when reading nutrition labels because they simply don't know how that computes to their entire day of eating. Here is a simple way to understand those numbers a little better:

5% daily value or less means that food is low in said nutrient while 20% or more daily value means that food is high in said nutrient.

Friday, November 7, 2014


What you choose to eat is important but just as important is knowing how much you eat. You regular readers know I am always saying to read the nutrition labels of everything you eat and serving size is one of the reasons why. It doesn't matter how many calories, fat, etc it says per serving if you don't look to see how many servings are in the bag, can, package, bottle, etc. If you pick up a bag of candy, for example, and you read the nutrition facts thinking, "Oh that's not too bad", you could be wrong. That information is listed per serving so if that bag contains 2 or 3 servings and you eat the whole bag, well you just ate 2 to 3 times what you think you did in calories, etc. With nuts, chips, etc, the serving size is often counted per nut, chip, etc. Pay attention to your serving sizes and eat accordingly.

Wednesday, November 5, 2014


The following things can cause one to experience low blood sugar:

  • Taking certain medications and eating too few carbs, or skipping or delaying a meal.
  • Taking too much insulin or other diabetes meds, especially without eating.
Here are some of the signs and symptoms of low blood sugar:
  • Shaking
  • Sweating excessively
  • Dizziness
  • Weak or Tired
  • Headache
  • Become nervous or upset
What to do if you suspect you have low blood sugar:
  • Check your blood sugar reading right away. If you do not have the means available to check it immediately, treat the symptoms anyway.
How to treat low blood sugar quickly:
  • Drink 1/2 cup (4-ounces) of regular fruit juice such as orange, apple, or grape.
  • 1/2 cup (4-ounces) of regular soda - NOT diet soda.
  • Chew 3 or 4 glucose tablets
  • Quickly chew 6 or 6 hard candies - NOT sugar-free
After doing one of the above treatments wait 15 minutes and recheck your blood sugar levels. If they are still low, repeat the treatment. Once the blood sugar level is normalized, eat a meal or at least a snack.

Warning: If low blood sugar is not treated, it can become severe and cause you to pass out.