SHOULD YOU TAKE VITAMIN D?

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.

FISH AND THE BRAIN

We have been told for years that fish is good for us and we should eat it once or twice a week. In 2014 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.

SLOW DOWN AND SAVOR YOUR MEAL

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.

TIPS FOR COOKING WITH WHOLE GRAINS

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.

APPLES FOR BAD BREATH

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!

GET MOLES CHECKED BY A DERMATOLOGIST

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.

DIABETES AND GREEN VEGETABLES

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!

ARE YOU EATING LEGUMES?

 If the answer to our title question is no, you need to do some work on your diet. Continue reading to understand why.

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 right away. If you don't enjoy a bowl of legumes, add them to soups, salads, etc. but work them into your diet.

VITAMINS

We are bombarded with all kinds of vitamins and supplement ads.It seems celebrities, etc come out of the woodwork with their products not to mention drug companies. How do you know what you need to take? Too much of some vitamins can be harmful rather than helpful. You should have a discussion 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.

POLLEN ALLERGIES AND FOOD

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.

WHAT TO EAT FOR AN ENERGY SLUMP

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.

WEIGHT AND TYPE 2 DIABETES

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.

INTERESTING INFO FOR ASTHMA SUFFERERS

Over 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.

PINE NUTS AND VITAMIN E

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!

IS FAT OKAY IN SALAD DRESSINGS?

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.

RED POTATOES IN SKINS

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.

HOW MUCH WATER DO YOU NEED?

There is no need for overkill on hydration according to Michael Hyman, M.D., chief of urology at Providence St. Joseph's Medical Center in Burbank, California.  He says the average healthy person needs around 6 to 7 8-ounce glasses a day of water.  He went on to say, "You see some people walking around with a 2-liter bottle in their hands, but that's overkill." Are you getting your 6 to 7 glasses a day?

Note he is talking about the average healthy adult in this article!

WHAT IS FIBER?

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.

I have no idea what product this is. This label is used for reference only.

LEAFY GREENS FOR HEALTHY BRAIN FUNCTION

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!