Monday, March 30, 2015


Honey is a tasty natural sweetener but it is also more than just a sweetener. According to naturopathic physican Shidfar Rouhani, N.D., D.C., a professor at Bastyr University School of Naturopathic Medicine in San Diego, "Honey is great medicine." He says, "It's antibacterial and boosts the immune system. When mixed with other botanicals, it strengthens them too." A tablespoon of honey in a liquid every couple of hours is considered safe for most people. However, you should consult your doctor before prescribing honey as a medicine for yourself, especially if you have health problems such as diabetes.

Friday, March 27, 2015


Heart disease is still the #1 killer in America and high blood pressure is a big part of that. Do you know what your blood pressure reading is? Do you know what it should be? Would you believe that over half of Americans aged 60 and older have high blood pressure? It is easy to get your blood pressure checked. Local pharmacies often have free blood pressure check machines that are helpful but most doctor offices will check your blood pressure for free or a minimal fee. The American Heart Association says the average person should have a normal blood pressure reading of below 120/80. Prehypertension is a reading of 120-139/80-89, Hypertension is a reading of 140-179/90-109 and Crisis Stage is a reading of 180+/110+. There are many good medications to help control blood pressure and diet and exercise work wonders. If you don't know your reading, find out what it is. Your doctor is your best source for information regarding your blood pressure reading.

Sunday, March 22, 2015


Hate going grocery shopping? Okay, why not consider it as exercise? Did you know that the average 155-lb person will burn approximately 130 calories pushing a grocery cart for 30 minutes in the grocery store?

Saturday, March 21, 2015


According to the Mayo Clinic in 2014, up to 400 milligrams of caffeine per day appears to be a safe amount for most healthy adults. Here is a little something to help you figure out how much you are getting:

  • 8-oz brewed coffee = 95 to 200 mg
  • 8-oz single-serve brewed coffee = 75-150 mg
  • 8-oz black tea = 14-70 mg
  • 12-oz diet cola = 23-47 mg

Thursday, March 19, 2015


Edamame are soy beans and carry the benefits of soy. But here are a couple of things you may not have known about edamame that could be helpful.

  • Edamame is an anti-inflammatory. Inflammation is one of the worst things in the body as it can cause or worsen so many illnesses. Add some edamame to your diet especially if you suffer from inflammation. One easy way to eat edamame is to use it as a salad topping.
  • Edamame can help to jumpstart the immune system. One study just a few years ago found that soybeans kept cancer from developing in animals that had been exposed to carcinogens. Their isoflavones acted like roadblocks, starving cancer cells by preventing the formation of new blood vessels.
If edamame is not currently a part of your diet, I would suggest adding it.

Tuesday, March 17, 2015


If your blood pressure is out of control it is very important to do everything you can to get it under control. Uncontrolled high blood pressure (hypertension) is like a ticking time bomb. This time bomb can lead to such health problems as cardiovascular disease, heart attack, stroke, kidney damage, etc. But controlling your blood pressure can greatly reduce your risk of these health problems. Some people, including myself, need mediciation to control our blood pressure. But there are lifestyle and diet changes that can be very helpful. One of the simple yet effective ways to help control your blood pressure is to drink green tea. Green tea has many benefits and one of them is that the catechins, powerful flavonoids found in green tea, can lower blood pressure and LDL cholesterol levels. There have been studies that have also shown that some of the compounds in green tea can reduce the stickiness of blood thus helping to prevent blood clots and arterial disease. If green tea is not currently a part of your diet, I would suggest you start adding one to three cups of green tea per day.

Friday, March 6, 2015


The best weapon in your arsenal to fight your blood sugar and maintain weight control is a healthy diet. I talk to people all the time who say, "But I eat healthy." That may be true but do they eat 'diabetic healthy'? There is a difference. If you have been diagnosed with diabetes it is as important to know how to combine the foods you eat as it is to eat something 'healthy'. No matter what you eat, be sure your protein to carb ratio is good. Over the course of a meal, you should be getting a ratio of at least 1/3 as many proteins as carbs (even healthy carbs).  And be sure to include fiber!

Here is an example:
I have people say, "I had a healthy meal of spaghetti and a salad. I even left off the garlic bread." Okay, let's look at that and assume we are talking about a traditional spaghetti meal. Was that a whole-grain pasta? If not, your blood sugar will go up. Did you use a sugar-free sauce? The amount of sugar in pasta sauces varies greatly. A small amount of lean ground beef or meatballs in the sauce is also helpful for added protein. What kind of salad did you have? It should consist of mixed greans, a sprinkling of kidney or garbanzo beans, and some nuts or seeds. You should go easy on the dressing and it should be sugar free. If you eat this same meal with regular pasta, your sauce has sugar, you have things you shouldn't on the salad and the dressing has sugar, you have not eaten a diabetic healthy meal.  You can also see from this example why it is important to be careful when eating out. You can almost be guaranteed that if you eat that meal in a restaurant it will not be made with whole-grain pasta or sugar-free sauce. 

The next time you sit down to enjoy a meal really look at what you are eating. Look at each item and ask yourself if you are meeting 'diabetic healthy' guidelines.