SALT IN YOUR DIET

According to doctors and scientists, the average adult should not consume more than 1,500 mg of sodium (salt) per day. Approximately 75% of the salt in the average American diet is consumed through processed foods. If you haven't already, start reducing the amount of processed foods in your diet and replacing them with fresh whole foods. This is especially important for those who have high blood pressure (hypertension).

WATERMELON AND VITAMIN C

Need more vitamin-C? Enjoy a cup of watermelon. One cup of watermelon will provide you with more than 20% of your daily vitamin-C requirement and the best part it that it's less than 50 calories.

HONEY AS FIRST AID

Honey can pinch hit when you don't have a first-aid kit handy. Honey has natural healing powers that come from natural enzymes that produce hydrogen peroxide. You can apply a little honey to stings and cuts to halt the inflammation and to prevent bacterial growth. Now that is truly a kitchen remedy.

GOOD NEWS FOR CHOCOLATE LOVERS

Chocoholics rejoice! According to The Journal of Nutrition dark chocolate is an edible sunscreen. They say eating a half-bar of dark chocolate a day can protect the skin from sun damage. Note: That is only dark chocolate so don't take a box of chocolates with you to the beach. That would be hard on your bikini figure anyway!

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WALNUTS FOR OMEGA-3S

Omega-3s are very important to our health and one way to get them is to eat walnuts. 1/4 cup of walnuts provides 113% of the suggested daily dose of omega-3s for an adult. This is especially important to people like me who don't eat fish. Make a habit of tossing some walnuts into your baked goods, adding them to salads, or just enjoy some as a quick snack.

BLUEBERRIES FOR THE BRAIN

According to a Tufts University study, one cup of blueberries a day improves coordination and may reverse memory loss. Toss some blueberries on your morning cereal, use as a topping on ice cream or pound cake, use in a fruit salad, toss into a smoothie, the possibilities are endless.

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NUTRITION AFTER 50

According to Dr. Pamela Peeke, author of the NYT bestselling book The Hunger Fix, "After the age of 50, the goal is to prevent disease by maintaining an optimally healthy and active mind and body." She goes on to suggest that as we age our nutritional needs change and we should be including high fiber foods in our diets for a strong body and a sharp mind if we are over 50. As our gastrointestinal systems slow down we need to increase the fiber in our diets. Some of her suggestions for fiber-rich foods are raspberries with 8 grams per cup, whole-wheat pasta with over 6 grams per cup, lentils are high with over 15 grams per cup, green peas have almost 9 grams per cup, etc. Over all she suggests we eat 25 to 30 grams of fiber per day. Read the nutritional labels on foods you buy to check the fiber grams.

GLYCEMIC INDEX FOODS THAT DON'T EFFECT BLOOD SUGAR

Foods with a GI (Gylcemic Index) of 15 and under are considered so low they don't have a negative effect on blood sugar. Here are a few examples of foods that don't really effect blood sugar:

• Onions
• Garlic
• Leafy greens
• Flax seeds
• Pumpkin seeds
• Chia seeds
• Sunflower seeds
• Avocado
• Nuts, including almonds, walnuts, etc
• Herbs
• Eggs
• Butter and Cheese
• Oils such as olive, coconut, canola

OMEGA-3S IN CERTAIN FISH

A previous post talked about the need for omega-3s as brain food to help with short term memory. Here are some fish and the amounts of omega-3s you can get from them.

Wild-caught Pacific Sardines = 600% of your daily omega-3 needs or 1,500 mg per 3.5-ounces.
Wild-caught Alaska Salmon = 560% of your daily omega-3 needs or 1,400 mg per 3.5-ounces.
U.S. farmed or wild caught Striped Bass = 320% of your daily omega-3 needs or 800 mg per 3.5 ounces.
U.S. farmed Rainbow Trout = 240% of your daily omega-3 needs or 600 mg per 3.5-ounces.

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WARM MILK TO INDUCE SLEEP

If you have trouble getting to sleep at night you might want to try some warm milk. Sometimes we think these ideas are old wives tales but there is a valid reason warm milk induces sleep. Milk contains tryptophan, an amino acid that the body converts to melatonin  and serotonin. Melatonin induces sleep and serotonin calms the brain. So go ahead and have some warm milk before bedtime it really may help you get to sleep.

ALMONDS FOR WEIGHT LOSS?

Can you believe it? Studies have shown that people who eat a serving of almonds at least twice a week are less likely to gain weight! Almonds are high in calories so eat no more a small handful a day. There are various types of almonds available but you should stick to the whole roasted ones and avoid the candy-coated ones! Here are more benefits of almonds:

• Almonds are also high in vitamin E, an antioxidant that fights the effects of the sun.
• Almonds are high in monounsaturated "good" fats that help to lower cholesterol. When you add almonds to your healthy, low-fat diet, you can reduce your chances of heart disease by 30% to 45%. Stay away from salted almonds though as salt may raise your blood pressure.
• Almonds are a quick source of protein. 1/4 cup of almonds provides as much protein as an egg.

WALK TO PREVENT ILLNESS

According to David C. Nieman, DrPH, director of the Human Performance Lab at Appalachian State University, NC Research Campus, "A brisk daily walk is the single most powerful thing you can do to prevent illness. He found that people who exercise 20 minutes a day five days a week reduced their number of sick days by 43%. Get walking!

HOT FOODS TO COOL OFF?

Have you ever thought about the fact that some of the countries with the hottest temperatures also enjoy the hottest foods? Would you believe there is a logical reason why? Eating hot foods stimulates your sweat glands, and when that happens the sweat evaporates on your skin which cools you down. So go ahead and eat those spicy foods on hot days. Load those nachos down with jalapenos!

HOW MUCH CAFFEINE IS SAFE?

According to the Mayo Clinic, 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

Be careful of energy drinks as the amount of caffeine in them varies.

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NOTE TO SMOOTHIE DRINKERS

For all you out there who are so proud of yourself for drinking smoothies. Beware of how much sugar, etc is in your smoothie and be careful of the amount you drink. Did you realize that a 6-oz smoothie is considered a snack while a 12-oz smoothie is considered a meal?

TOMATOES HELP PREVENT SUNBURN

When in the sun you should always use sunscreen, I want to be sure you know this post does not take away from that fact. But did you know that eating tomatoes consistently can make your skin less susceptible to UV damage? Tomatoes are high in lycopene which may account for the reason why this helps.

PROTECT AGAINST SKIN CANCER

Yes, I know this post has nothing to do with the kitchen and/or food but it is timely advice as we head into the summer months so I am choosing to share it anyway. Skin cancer can so easily be prevented by taking precautions when in the sun. I have never had skin cancer, thank God, but I have had two types of cancer. Believe me, do everything you can to prevent any type of cancer.

According to researchers in Australia who followed more than 1,600 adults for over a decade, one could reduce the risk of getting melanoma, the deadliest form of skin cancer, by 50% by using a sunscreen with an SPF of at least 16 daily on the head, neck, arms, and hands.

ALMONDS FOR CALCIUM

Milk isn't the only place to get calcium in your diet. There are many other ways including leafy greens, etc. But how about some tasty almonds? Just 1/4 cup of almonds gives you 94 mg of calcium. They also offer fiber and healthy fats. Enjoy a few almonds everyday.

HONEY FOR YOUR BELLY

If you have problems with your digestive system you might want to try honey for relief. Most people know yogurt has probiotic properties but many don't like yogurt or have an allergy to dairy products. Honey basically provides the same benefits as does yogurt. Scientists have discovered honey contains 181 beneficial compounds and many of those act like probiotics. Probiotics are the healthy bacteria found in yogurt that helps ensure proper digestion. Honey can help keep healthy bacteria in the colon and intestines in balance and reduce the number of gas-inducing toxins. The dose? 1 tablespoon of honey a day. 

NOTE: If you are trying to reduce FODMAPs in your diet, honey is considered low FODMAP, if using 1 teaspoon at a time. Btw, 3 teaspoons = 1 tablespoon so you might want to spread out your honey intake.

COFFEE FOR ANTIOXIDANTS

Antioxidants - those substances that prevent and repair cell damage - can be found in some tasty foods such as berries, walnuts, watermelon, tomatoes, etc but did you realize a cup of coffee - decaf or caffeinated - has more antioxidants than a serving of raspberries, blueberries, or orange juice? Go for the dark roast as it has the most antioxidants.

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DON'T THINK OF FOODS/CALORIES AS JUST CARBS, PROTEINS OR FATS

Try thinking of foods as packages of various amounts of carbs, protein, and fats. A food and its calories may be made up of any one or any combination of the three. If you are diabetic or watching carbs for other health reasons here is a simple way to think of carbs. The calories in the following foods come mainly from carbs:

• Sweets and desserts such as candy, cakes, pies, cookies
• Starches such as breads, grains, cereals
• Fruits and their juices whether raw, fresh, or canned
• Vegetables including broccoli, corn, beans, peas, peppers, etc
• Fat-free foods often use carbohydrate-based fat replacers ie sour cream, salad dressings
• Sugar-free foods using polyols or sugar alcohols (you will notice sugar-free foods usually note they are not a low-calorie food)

A healthy diet always includes a variety of foods.

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ALOE VERA TO BEAT THE SUMMER HEAT

Who would have thought that using an aloe vera body lotion could cool you down in the summer heat? Studies have shown that smoothing on an aloe vera rich lotion actually lowers skin temperature on contact. Better yet, It penetrates skin cells 500%  more effectively than does water. So it is actually five times more cooling than a cold shower. So invest in some good quality aloe vera lotion and keep it handy during the hot months.

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CARBS AND GLUCOSE LEVELS

We know the carbs in foods contributes the most to a rise in glucose levels after eating. Knowing that, we assume to lower our glucose levels we cut carbs. A nasty little fact is research and research shows that lowering glucose is not as simple as cutting carbs. If you have glucose through the actions of the pancreas, medications, or a shot you should be able to control your glucose level after eating.

Many studies have been conducted on both type 1 and type 2 diabetics over the years. According to Madelyn Wheeler, RD, "A lot depends on other components of the diet; healthy or not-so-healthy fat, and whether or not people lose weight while on an eating plan." Lowering carbs can be a good thing and eliminating some unhealthy carbs is a very good thing but that is part of an overall plan to lower glucose levels. 

IS HONEY A PART OF YOUR KITCHEN?

Honey is a tasty natural sweetener but it is also more than just a sweetener. According to naturopathic physician 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.

CONFUSED ABOUT CARBS?

If you are confused about carbs you are not alone. Arguments regarding carbs are almost as contentious as arguments about politics. If you are one who thinks we Americans are gorging on carbs, sorry, but you are wrong. For many years now the percentage number of calories from carbs in the American diet has remained at around 50%. That information is from Joanne Slavin, Ph.D., RD. a food science and nutrition professor. She stated that studies have shown that people who get half or more of their calories from carbs are at healthier body weights. 

According to the Mayo Clinic the dietary guidelines for Americans recommends that carbs make up 45% - 65% of one's total daily calories. That means for a 2,000 calorie a day diet, for example, 900 to 1,300 calories should come from carbs. That comes to 225 and 325 grams of carbs. Surprised? That doesn't mean rushing to the nearest doughnut shop and loading up on sweets. There are different types of carbs and doughnuts and candy are not on the 'good carbs' list.

"Carbohydrates: Your Body's Most Important Source of Fuel" from Everyday Health.

More on carbs on the next post.

HIGH BLOOD PRESSURE

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.

GROCERY SHOPPING CAN BURN CALORIES

Are you one of those people that sits home, places your grocery order and waits for someone to bring it to you? Hate going grocery shopping? Okay, why not consider it as exercise? You might be surprised to know the average 155-lb person will burn approximately 130 calories pushing a grocery cart for 30 minutes in the grocery store?

THINGS YOU MAY NOT KNOW ABOUT EDAMAME

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 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.

GREEN TEA HAS MANY BENEFITS INCLUDING LOWERING BLOOD PRESSURE

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 medication 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.

TAKING AN ASPIRIN A DAY

Many doctors recommend an 81 mg aspirin a day to their patients for heart health. I was surprised by research a few years ago that found adults age 50 to 65 who took approximately 75 mg of aspirin a day for 10 years may significantly reduce their risk of developing and dying of the following cancers - stomach, colon, and esophageal. The study found it took 3 years for the benefit to kick in and at least 5 years for the death rates to fall. 

Maybe there is more than one reason to take that aspirin every night.