PROTEIN FOR THE AFTERNOON SLUMPS

I have mentioned this on this blog before but so many complain of afternoon slumps I thought another post might be in order. Whatever you do when you feel that afternoon slump coming on, don't grab a candy bar or other sweet treat. You need something protein rich to combat the slumps. British researchers suggest a snack that includes hummus or eating a hard boiled egg for a boost in pep. The reason? Amino acids in protein stimulate certain brain cells that make you feel more alert, according to the study's lead author Denis Burdakov, Ph.D. Protein rich foods are also rich in tyrosine, an amino acid needed to help the body produce noradrenaline another brain chemical that perks you up.

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BENEFITS OF CUMIN

The spice cumin has many benefits and should be used in cooking when possible. Here are some of the documented benefits of cumin:

• Appetite stimulant for those who are sick and need to increase their appetite - especially important for those suffering loss of appetite due to cancer treatments.
• Digestive aid.
• Anti-microbial
• Cumin seeds may slow down the growth of stomach and cervical tumors.
• Studies have shown that toasted cumin seeds are good for an upset stomach and also to relieve cramping.

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MINT AND WATER FOR COOLING OFF

Extereme summer heat prompts the body to produce stress hormones which trigger the release of fatigue-triggering toxins. Here is an easy trick for a quick cool-down and thus revving up your energy levels. Mint is the answer as it contains menthol which activates cold-sensitive nerves in the mouth. Try this trick - chew a piece of mint gum and then drink a glass of water. This will cause the water to taste much colder.

Another benefit of mint is that it can be used to curb your appetite. Before reaching for that tempting treat, take a whiff of mint. The mint helps suppress your appetite by preventing production of the "hunger" hormone ghrelin.

HEARING AND ALZHEIMER'S DISEASE

According to a study done two years or so ago at Johns Hopkins University, protecting your hearing may help protect you from Alzheimer's disease. The study found that when the brain has to work really hard to decipher what is being said, its ability to form and keep memories can decline. Here is a tip from an Australian study that might help. The Australian study found that eating 2 cups of sweet potatoes and 4-ounces of almonds weekly could cut ones risk of hearing problems by as much as half. The reason? These are superfoods that are packed with the nutrients that keep even the tiniest blood vessels healthy and plaque free. This keeps the ears from being starved of oxygen according to the Australian authors of the study.

MORE CAFFEINE IN LATTES OR A REGULAR CUP OF COFFEE?

If you need a caffeine boost don't order a latte or cappuccino. A regular cup of coffee has two to three times the caffeine that a latte or cappuccino does. As such, the regular cup of coffee is a poorer option if you are trying to cut back on caffeine.

PROTEIN TO BURN CALORIES

According to British researchers the amino acids in protein-rich foods prompt the body to burn more calories as fuel. And that helps one to shed weight.

AVOCADOS FOR THE EYES

Avocados have the highest quantity of the carotenoid lutein of any fruit. Lutein protects against macular degeneration, a leading cause of blindness, and cataracts. If you aren't currently including avocados in your diet, it would be a good idea to do so.

NUTRITIONAL BAR TIP

When grabbing a nutritional bar always check out the sugar content then look to see where the sugar comes from. Does it come from fruit or refined sugar? And remember this, once that nutritional bar is coated in chocolate or yogurt it has added calories!

Note: This stock photo is not a brand endorsement. It is used solely as a photo prop.

HOT OUTSIDE? TRY THESE FOODS

According to practitioners of ayurveda, the traditional medicine of India, eating the following foods will help cool you down: mint, watermelon, cucumber, summer squash, fennel, coconut, and cilantro. Does it work? I have no idea but I would assume folks in India would know something about dealing with heat.

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A HEALTHY DIABETIC SNACK

This is good advice for anyone but is especially important for diabetics. Instead of one or two big meals a day, it is important to eat three small meals and a couple of healthy snacks. People often ask what makes a healthy snack. Here is a good example: A whole-grain cracker spread with some peanut butter and topped with a dash of cinnamon. The cracker has fiber which slows down digestion, helpful in preventing blood sugar spikes. Both peanut butter and cinnamon are known to help control blood sugar levels. This is a great mid-afternoon snack.

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FIBER IN THE DIET

Fiber should be an important part of your daily diet. Most doctors recommend at least 25 grams of fiber per day. It is best to get your fiber from foods but if that is a problem you may have to supplement. Some foods high in fiber are vegetables, fruits, whole grains and legumes. One of the easiest ways to get more fiber in your diet is to stop buying refined products which have almost all the fiber stripped out. Examples; don't buy white bread, buy whole-grain, don't buy white rice, buy brown rice, don't buy regular pastas, buy whole-grain, etc. It really isn't hard to get the proper amount of fiber in your diet. Your body needs fiber to work properly.

PROTEIN IN LEAN ITEMS VS PROTEIN IN HIGHER FAT ITEMS

It doesn't matter whether you eat low-fat dairy and lean meats or the higher fat versions of the same foods as far as protein is concerned.  While the fat content varies the protein doesn't change. For instance, you will get the same amount of protein in whole milk as in low-fat milk.

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POTATO SALAD TRICK

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.

ANOTHER REASON TO GRAB A HANDFUL OF ALMONDS

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.

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LUNCH-TIME TIP

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.

CUT BACK ON SUGAR TO REDUCE BLOOD PRESSURE

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.

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BEANS ARE A DIABETIC 'SUPER FOOD'

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, perhaps they should be. 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!

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SOME BENEFITS OF EATING SOY

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.

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SIT UP STRAIGHT AND EAT LESS

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.

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DIABETICS (AND OTHERS) AND DRY SKIN

 Diabetics are often prone to dry skin, especially if their blood sugar is high. Here are some ways to help soothe that itchy dry skin:

• Drink fluids! Lots of water is the best but also any caffeine-free sugar-free drinks will help hydrate the skin.
• Take warm baths and showers. Using hot water dries out the skin.
• Use a good moisturizing lotion. Rub it everywhere except between the toes.

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PLATE SIZE

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'!

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SEASONING MIX WITHOUT SALT AND SUGAR

This is a recipe from my diabetic blog but it is good for almost everyone. Why not give this a try to eliminate salt and sugar from your seasoning mix?

HOMEMADE SEASONING MIX FOR CHICKEN, STEAK, BURGERS, ETC

Here is a great seasoning mix you can make at home without using any salt or sugar products.  Add this to chicken, fish, or meats before grilling, baking, etc.

1/2 tsp rosemary
1 tsp sage
1 tsp oregano
1 tsp thyme
1 tsp basil
1/2 cup cracked black pepper

Note: All this spices are from your spice rack, not fresh.

Combine the above ingredients and store in a zip-top plastic storage bag or an airtight container.

Yield: about a half cup of seasoning.

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EATING TO STRENGTHEN YOUR JOINTS

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.

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ANOTHER EXCUSE TO EAT CHOCOLATE

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?

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POTATOES AND DIABETICS

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.

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CUT YOUR ARTHRITIS RISK WITH VITAMIN C

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.

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EASE ANXIETY WITH CHAMOMILE TEA

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%.

CAN YOU EAT AT NIGHT AND STILL LOSE WEIGHT?

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."

EARLY TO BED

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.

FOODS FOR HEALTHY HAIR

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.