Friday, January 30, 2015


Relatively few people are placed on omega-3 supplements by their doctors. If you happen to be one of those people and you are suffering from the side effects of stomach upset and/or fishy burps here is a little advice. Storing your omega-3s in the refrigerator may reduce those side effects.

Cold-water fatty fish ie salmon, sardines, halibut, etc are good ways to get omega-3s naturally.

Thursday, January 29, 2015


My son, who has finally taken an interest in improving his diet and health, sent me this from Medical Medium so I could add it to this blog. There are other posts of this blog about celery but this is pretty complete.

Celery is a strongly alkaline food that helps to counteract acidosis, purify the bloodstream, aid in digestion, prevent migraines, relax the nerves, reduce blood pressure, and clear up skin problems. Celery contains compounds called coumarins which are known to enhance the activity of certain white blood cells and support the vascular system. Celery’s rich organic sodium content has the ability to dislodge calcium deposits from the joints and holds them in solution until they can be eliminated safely from the kidneys. Celery is a well known natural diuretic and has ample ability to flush toxins out of the body. Celery also has significant anti-inflammatory properties making it an essential food for those who suffer from auto-immune illnesses. It also contains significant amounts of calcium and silicon which can aid in the repair of damaged ligaments and bones. Celery is rich in vitamin A, magnesium, and iron which all help to nourish the blood and aid those suffering from rheumatism, high blood pressure, arthritis, and anemia. Fresh celery juice is one of the most powerful and healing juices one can drink. Just 16 oz of fresh celery juice a day can transform your health and digestion in as little as one week.

Thursday, January 22, 2015


While there are very few foods that contain vitamin D and many of us don't get a lot from the sun, you should check with your doctor before taking vitamin D supplements according to Patsy Brannon, R.D., Ph.D., professor of nutritional science at Cornell University and a member of the panel of the Institute of Medicine. It is important for some of us to take it but too heavy of doses can cause high blood calcium and excessive calcium in the urine. Both of those situations put you at risk for damaging your kidneys and bones.

Did you know that fortified foods such as breads, cereals, and orange juice actually have more vitamin D and calcium than does milk? Other good sources for vitamin D are fatty fish such as salmon and tuna.

There are those of us who need to take vitamin D. Just check with your doctor before deciding on your own to take it.

Tuesday, January 20, 2015


We have been told for years that fish is good for us and we should eat it once or twice a week. Last year researchers looked at brain scans of healthy older adults who had been enrolled in a 10-year study. They found that those who ate any kind of baked or broiled, not fried fish once a week had more gray matter in the brains regions that control memory and cognition.

Saturday, January 17, 2015


Yesterday's post was about the benefits of eating more slowly and savoring our food. If you are a fast eater and would like to change that here are a few tips for you:

  • Set your fork (or spoon) down between bites and chew your food thoroughly.
  • No watching TV or using electronic devices during mealtime. When distracted we tend to eat too fast and too much.
  • Habits don't change overnight but try to focus on slowing down and enjoying your meal at least once a day to start.
  • Don't engage in emotional discussions or arguments at mealtime. We tend to eat faster during tense situations.

Friday, January 16, 2015


Would you believe research shows that most people eat in about 13 minutes? What a big mistake to 'wolf' down our meals! Jan Chozen Bays, M.D., author of Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship With Food, made the following statement -- "It takes about 20 minutes for food to get into your small intestine and signal the brain that you're getting enough." It is suggested that when we busily rush through our meal or eat it on the go, not only do we fail to enjoy our food but we also tend to overeat. Then we either feel stuffed or we don't feel satisfied. And what happens when we don't feel satisfied? That's right, we reach for more food usually an unhealthy snack.

If you want to improve your diet this year, here is an easy way to start. Slow down, savor your food and you will learn to enjoy it more and eat less.

Wednesday, January 14, 2015


Would you believe studies have shown that Americans are meeting their dietary guidelines? That's right but here is the bad news, that's only on average about 1 week out of the year. That leaves 51 weeks when we aren't usually meeting those guidelines. It is a well known fact that supplements and vitamins cannot replace a good healthy diet. However, if you aren't eating properly and find it hard to get your diet on track ask your doctor if you should be taking vitamins or supplements. Don't waste your money on these products if you don't need them. Your doctor is the one to give you advice.

Monday, January 12, 2015


A lot of people are starting to add more whole grains to their diets but are somewhat intimidated about how to cook them. All of the whole grains have their own cooking times, etc but here are a couple of tips to remember when cooking whole grains:

  • Cook in a large, heavy-bottom pan to avoid scorching and runover.
  • Cooking time starts when the liquid starts to boil again after you have add the grains. Don't panic if you need to add more water or cooking time. The older the grains the longer they may take to cook.
  • Grains may be cooked in either water or broth.
  • Unless you are under doctors orders not to eat salt, don't forget to salt the grains. Salt helps to bring out the flavor of grains.
  • Using grains in a salad? Add dressing while grains are still warm.
  • Resist the urge to stir grains once they have been cooked. Fluff using a fork.
  • If you purchase grains in bulk, keep the unused grains in the refrigerator or freezer.

Thursday, January 8, 2015


Did you know that eating an apple can help fight bad breath? Apples contain pectin and pectin helps to prevent food odors. Pectin also produces saliva which in turn cleanses breath. So there you go ----- garlic with your meal, finish off with an apple!

Wednesday, January 7, 2015


Did you know that wild rice is actually the only grain native to North America? And guess what! It is actually a grass. Here is a bit of info on wild rice. Originally, unculivated wild rice grew in the wetlands and was hand-harvested by canoe in the Great Lakes regions of the United States and Canada. There are certain places where it still grows unculivated. But it is now cultivated in Oregon and California. The cultivated isn't quite as good as the wild but it still quite tasty.

It takes longer to cook wild rice than it does other types as the wild rice contains the bran, endosperm, and germ. Even after cooking it remains chewy and has a nutty taste. To cook wild rice, cook for 45 minutes to an hour in lots of boiling water. One cup raw makes about 3 1/2 cups when cooked. Wild rice tastes best when combined with brown rice and I like mushrooms in mine.

Why not make wild rice one of the grains you add to your diet (if you aren't already doing so)?

Friday, January 2, 2015


If you have a mole that needs to be checked out you should probably see a dermatologist. An Emory University study looked at the records of over 2,000 melanoma patients and found that those who had been diagnosed by a dermatologist were more likely to have early-stage-cancer and survive than did the patients who had been diagnosed by another type of doctor. Yes, primary care doctors are great but if in doubt about a skin situation you should see a specialist. Skin is a dermatologist's specialty and they are much better prepared to catch an early skin or mole cancer.


For many people the temptation is to hurry out the door in the morning and to skip breakfast in the process. This is one of the worst ways to start your day. You don't have to eat an elaborate breakfast but you do need to eat a healthy one. If you want to lose weight, keep your blood sugar under control, or just feel better throughout the day you need to eat breakfast.  Here is one of the main reasons why eating a healthy breakfast is important to your day and to your health. You need a good breakfast to get your metabolism going after a night's sleep. As Denice Furko-Adams, MPH, R.D., LDN, coordinator of the MacDonald Center for Obesity Prevention and Education at Villanova University in Villanova, PA so simply stated, "Skipping breakfast is like a car running on empty. You need a high-quality breakfast to fuel up."

Thursday, January 1, 2015


Diabetes is currently the 7th leading cause of death in the U.S. It also doubles one's risk of having a heart attack or stroke so it is important to avoid diabetes and to take proper care of yourself after a diabetes diagnoses.

Adding green vegetables to your diet is one of the most important things you can do for yourself. Nutrient-dense green vegetables including leafy greens and cruciferous vegetables, along with other green vegetables are probably the most important foods to focus on for diabetes prevention and/or reversal of this dreaded disease. Recent studies have shown that a higher intake of green vegetables is associated with a lower risk of developing type 2 diabetes and if you already have the disease, a higher green vegetable intake is associated with lower A1C levels. A recent meta-analysis found a greater consumption of leafy green vegetables was associated with a 14% decrease in the risk of developing type 2 diabetes. Another study reported that as little as one serving a day of leafy greens brought about a 9% decrease in risk.

Your mother was right, eat your vegetables especially the green leafy ones!