Friday, May 29, 2015


Do you love potatoes but have to avoid them because of blood sugar spikes? Here is a trick to try if you fall into the 'I love potatoes but my blood sugar doesn't trap'. Make your potato salad with lemon juice then chill it before eating. Scientists have discovered that the acid from the lemon juice and the cold from the refrigeration alter the molecules in the potatoes to slow down absorption and thus lower the risk of a blood sugar spike.

Note: The eggs and paprika on the potato salad in this file photo are also a good idea, especially for diabetics.

Thursday, May 28, 2015


Do you find yourself needing a midday snack? Try eating a few (10-12) almonds. Not only are almonds heart-healthy but research shows they may reduce your appetite. Research has shown that the good fat in almonds reduced appetite and may also help to lower the production of fat-storing hormones! Don't cheat, we are talking about raw almonds not the ones coated in salt and/or chocolate, etc.

Wednesday, May 27, 2015


Americans typically eat too many calories at lunch and then many go sit at a desk all afternoon. An easy weight loss tip is to cut back on lunch. Instead of a heavy or fast-food lunch, eat something light but filling. (Are you aware of the number of calories in most fast food lunches? Many are well over 1,000 calories.) Here is a tip from weight loss experts: When possible, eat lunch before you become ravenous. Once you allow yourself to reach the ravenous stage you will automatically eat too much then probably feel miserable all afternoon.

Tuesday, May 26, 2015


If you have been diagnosed with high blood pressure, also known as hypertension, try cutting back on sugar. You were probably told by your medical professional to cut back on salt but they often neglect to mention cutting back on sugar, too. Research has even shown that cutting out sweetened drinks and eating fewer desserts lowered blood pressure for 77% of the patients in the study within a 3 month period. Dr. Jacob Teitelbaum suggests the reason is because high blood sugar is irritating to artery walls so the less sugar you take in, the healthier and relaxed your blood vessels will be.

Monday, May 25, 2015


One food diabetics should eat often is beans. I try to eat beans in some form almost everyday and they really help me keep my blood sugar under control. Pinto beans work best for me but garbanzo, kidney, etc all work well. In fact nutritionists tell us that as little as 1/2 cup of any type beans will provide as much protein as an ounce of meat and approximately 1/3 of your daily fiber requirement. Other benefits we derive from beans are magnesium and potassium. If you are diabetic and beans aren't currently a part of your diet, add them right away. Use them to top a salad, add to soups, use in casseroles, or just enjoy a good bowl of beans. Beans are a tasty way to help control your blood sugar!

Friday, May 22, 2015


Following are some facts about the benefits of soy in your diet:

  • Aaron Tabor, M.D., nutrition researcher and author of The Revival Slim and Beautiful Diet states that soy is rich in isoflavones, plant compounds that increase the production of skin-firming collagen. Studies have shown around 63% of women see improvement in skin tone and texture when they add soy to their diets.
  • According to researchers at John Hopkins University, a daily dose of soy can cut ones breast cancer risk by 15%. Warning, this is only effective when your soy comes from food and not supplements! Soy contains mild estrogen-like compounds that block the effects of a woman's stronger, more damaging estrogens.
  • Need to kick start weight loss? Adding soy to your diet can restart weight loss in as little as three days according to researchers at the University of Illinois. Soy is packed with proteins that stimulate body cells to burn fat.

Wednesday, May 20, 2015


Researchers in Australia found that sitting up straight - using good posture - when eating allows you to feel full faster. Maintaining good posture throughout your meal allows the food to settle more quickly into the lower half of your stomach. The lower part of your stomach is the part that 'tells' the brain you are full. So sit up straight and eat less. Sounds like a good idea to me.

Tuesday, May 19, 2015


I have talked about this before on this blog but it has been a few years so I am going to repeat, "Studies have shown that cutting your dinner plate from 12-inches to 9-inches can cut portion sizes in half". This is one of the easiest ways to cut back on calories without feeling hungry. Would you believe that simply by eating off a luncheon size plate instead of a dinner plate can cut around 231 calories per meal? What an easy way to 'diet'!

Monday, May 18, 2015


Yes, what you eat can strengthen your joints and lower your risk of developing arthritis. A study at the University of North Carolina found that people who eat lots of selenium were 38% less likely than others to ever develop arthritis. Both fish and whole grains are top sources of selenium so double your intake with a tuna sandwich on whole-wheat bread.

Jacob Teitelbaum, M.D., reminds us that fish is also an excellent source of the powerful natural anti-inflammatory omega-3 fatty acids that can help slow down joint damage in those already diagnosed with arthritis.

Recommendation: Two servings of whole-grain bread daily and 12-oz of fish weekly.

Wednesday, May 13, 2015


How exciting, another excuse to eat chocolate. Scientists actually suggest eating half a square of dark chocolate before getting on the treadmill or tackling anything requiring physical exertion. YEAH! But you did note that is 1/2 square not a chocolate bar! A study conducted at the University of California at San Diego suggests this could give you strength to go 50% longer than you normally would. Scientists say the health-revving flavonoid in dark chocolate binds to receptors in muscles and prevents fatigue. Why not go for it and give it a try?

Tuesday, May 12, 2015


Diabetics are constantly told to eat lots of vegetables. However, not all vegetables are equal. I think most diabetics know that potatoes are not the best vegetable for their diet. Potatoes do contain some potassium, vitamin C, and iron which are all good for you. But potatoes are mostly starch which diabetics should avoid. If you are like me and love your potatoes, there are still ways to enjoy them. Eat them with a good protein item, eat a small amount, and eat the skins when possible. The skins are full of both soluable and insoluable fiber which is helpful for the diabetic diet. And don't eat potatoes everyday. Make them a once-in-awhile treat.

Monday, May 11, 2015


Some studies have shown that taking 500 mg of vitamin C daily could cut your risk of developing arthritis by 25%. Dr. Theodosakis, a preventive medicine expert at the University of Arizona College of Medicine, explained that vitamin C mops up free radicals before they can damage joint tissue. He stated, "Plus, it activates the enzymes that build healthy new joint cartilage." If you want to improve your chances of avoiding arthritis, talk to your doctor about taking vitamin C. I said to talk to your doctor because you should never start taking supplements without consulting your doctor first.

Saturday, May 9, 2015


If you are experiencing anxiety, you might want to sip a cup of chamomile tea. According to the Journal of Clinical Psychopharmacology, sipping chamomile tea can cut anxiety levels by 50%.

Friday, May 8, 2015


Have you ever been told you shouldn't eat close to bedtime if you are trying to lose weight? The theory is that your metabolism slows down when you are sleeping making it harder for you to lose weight than if you had eaten the same foods earlier. According to Donna L. Weihofen, MS, RD, health nutritionist at the University of Wisconsin Hospital and Clinics, "Calories count whether you eat them in the morning or at night." She goes on to say, "The problem with nighttime eaters is that they are usually eating far more calories than they think, and the calories are denser."

Note: If you are diabetic it is not a good idea to eat before going to bed.

Thursday, May 7, 2015


Do you remember the old saying, "Early to bed, early to rise, makes a man healthy, wealthy, and wise."? There may be some truth to that. British researchers questioned around 1,100 adults about their bedtime/sleep habits and found that those who go to bed early and get up early are happier and calmer than those who go to bed late and hit the snooze button.

Late bedtimes reduce the quality of your sleep because they throw off your internal body clock. This prevents you from getting into the deeper stages of sleep that allow you to feel fully rested, according to the study author Jorge Huber, Ph.D. He suggests moving your bedtime to as little as 30 minutes earlier can make a difference.

Tuesday, May 5, 2015


Dr. Gervaise Gerstner, a NY dermatologist says a poor diet can make your hair brittle and lose its healthy sheen and luster. She continues to explain those are signs that you may not be getting enough protein and healthy fats in your diet. She suggest eating these four foods for healthy hair: salmon, almonds, olive oil, and avocado.

Monday, May 4, 2015


Eggs, including hard boiled ones, should be stored (refrigerated) at a temperature of no higher than 40 degrees.