TIPS ABOUT MY FAVORITE SWEETENER, SPLENDA

Over the past twenty-some years, well over 100 tests have been done on Splenda to confirm it's safety. I often see, especially on facebook, Splenda lumped in with other sweeteners and how harmful they are. Splenda is actually in a category by itself as it is the only sweetener actually made from sugar*. This is why it does not have the aftertaste most sweeteners do. Splenda is the brand name for the nonnutritive sweetener sucralose. Over the years my doctors have told me to use only sucralose or stevia products (I am a diabetic). I only use stevia products in drinks, etc. I never cook or bake with them as I find they taste bitter at high temperature. I have used Splenda for almost 15 years. During that time my liver function has returned to normal, it was bad before, and all my blood work which is done every 3 to 6 months is always normal. So do not be frightened by the scary stuff you see on facebook or other social media. There are exceptions to everything so I am sure there is someone out there that has an allergy or something to it but overall it is a very safe product for me. I am not trying to convert you to Splenda, you use the product you like that works well for you. I am simply stating, do not believe things you see on social media but know nothing about.

Facts: a Splenda packet is equal to the sweetness of 2 teaspoons of sugar and Splenda Granular measures cup for cup the same as sugar.
Splenda does not create an insulin response in the body, does not raise blood sugar or affect triglycerides.
*As of the original writing of this article in 2018.

BENEFITS OF COOKING AT HOME

I love to eat out but I restrict it to no more than once a week. When you cook at home the nutrition experts tell us you will consume fewer calories, carbs, sugar, fats and sodium. Plus you will know exactly what went into your foods. I don't imagine you knew that McDonald's fries contain 19 ingredients! Can you even imagine that! Talk about not knowing what you are eating! Normally I do not post recipes on this blog because I have other blogs that are just recipes. But after telling you about McDonald's fries, I feel I owe you a recipe to make tasty healthy oven fries at home.

Oven Fries:
Preheat your oven to 450 degrees.
Cut 3 large red potatoes into 8 wedges each.
Combine 2 teaspoons olive oil and 1/4 teaspoon salt and 1/4 tsp black pepper in a bowl. I like to use one with a lid. Add the potato wedges and toss to coat.
Spread potatoes in a single layer in a shallow roasting pan or on a cookie sheet with sides.
Roast at 450 degrees 30 to 35 minutes or until crisp. Turn once during roasting.

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KIDS AND TYPE 1 DIABETES

If your child is diagnosed with type 1 diabetes (T1D) you are not alone. More than 18,000 children in the United States are diagnosed with T1D every year. The diagnosis can be frightening but with the help of a good pediatrician, an endocrinologist, and a dietitian, you will find a lot of help. A T1D diagnosis will affect the whole family but remember this, T1D does not define your child. With a positive attitude and a good medical team to work with, diabetes will only be a part of your child. There is no limit to what a T1D child can do. An additional side benefit for the whole family will be more exercise and a controlled diet that will benefit everyone.

PERFECTION QUOTE FROM VINCE LOMBARDI

I like this quote attributed to the great football coach Vince Lombardi: "Perfection is not attainable. But if we chase perfection, we can catch excellence."

We can apply this to our health, diet, etc. We know we aren't perfect. We diabetics plan or chase perfection in our eating habits, exercise, etc but we will slip up from time to time. We may not be perfect but we can be excellent. The same can be said for fighting most illnesses. We aren't perfect in that the battle continues but with our doctors, loving family and friends, etc we can often reach excellent days.

Don't give up.  As you chase perfection you will often catch excellence in the process.

WASH YOUR HANDS

I know this goes all the way back to lessons from mom but wash your hands often! The best way to prevent colds and flu, etc could be as simple as washing your hands. If it isn't convenient to wash your hands, keep an alcohol-based hand gel around. Every time you shake hands or handle a public door handle, shopping cart, etc, wash or gel your hands. Once the germs are on your hands and you touch your eyes, nose, or mouth, you are very likely to catch whatever the last person who handled said object has.

I found it interesting a few years ago after President Trump had his annual physical and his doctor came out to talk to the press. Among many silly questions asked was one about his hand washing and is he a germophobe. His doctor smiled and said something like this, "As much as he shakes hands, he would be crazy not to wash his hands often." The same goes for each of us.

My personal opinion about covid-19 prevention is that hand gel is your best defense. I have spent a lot of time around covid. Being cautious about what you touch and using hand get can go a long way in prevention of this crazy illness.

EAT YOUR LENTILS!

Lentils are such a healthy food and especially important for diabetics. If lentils are not a regular part of your diet, consider adding them. Even if you don't especially like them, throw a few into soups or onto salads to work them into your diet.

Lentils are loaded with fiber and with protein, both essential to a healthy diet. Some people shy away from lentils because they consider them too high in carbs. The good news is that around 40% of the carbs in lentils are fiber! And that causes a lower blood sugar response thus the reason lentils are important to a diabetic's diet.

According to the USDA (United States Department of Agriculture) one serving of lentils contains 15 grams of fiber and almost 18 grams of protein!

Note: Red lentils are quicker cooking, if you are impatient or in a hurry!

Note: This information is from Jill Weisenberger, RDN, CDE.

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WHAT IS FIBER AND WHY IS IT IMPORTANT?

Fiber is sometimes called nature's broom according to Toby Smithson, RDN, LDN, CDE, the author of Diabetes Meal Planning and Nutrition for Dummies.

Fiber; which is found in plant based foods, is a carb that the body cannot digest. That makes fiber a necessity for diabetics in controlling the rise in blood sugar following a meal. Fiber helps to slow down the body's absorption of sugar.

There are two types of fiber and both are very beneficial:

1. Soluble fiber foods become sticky as they pass through our digestive systems and that helps to reduce the absorption of cholesterol.
2. Insoluble fiber doesn't dissolve and that helps to keep the bowels regular.

Both of these things are important for diabetics as well as the general population. Here are some of the important benefits of fiber (other than the ones mentioned above):

• Managing weight - fiber helps to make us feel more full and satisfied therefore we will do less overeating at meals and less snacking.
• Blood sugar regulation - The previous bullet, eating and snacking less, helps in the regulation of blood sugar levels.
• Improve heart health - everyone needs to be aware of heart health and taking care of their heart. Diabetics face double the risk for cardiovascular complications than does the non-diabetic. Fiber's ability to help lower cholesterol as well as blood pressure makes it especially important to diabetics and those with heart problems.

We should strive for 20 to 35 grams of fiber a day. 

File Photo of Some High Fiber Foods

DIAGNOSED WITH TYPE 2 DIABETES AND WONDERING WHAT TO EAT?

A diabetic can enjoy a diet that is both tasty and healthy. According to Sue McLaughlin, RD, a certified diabetes educator, we should  “Look for items that contain healthy fats and are high in vitamins, minerals, and fiber.” Too often people think they are to shy away from fats but that is not exactly true. There are many healthy fats that are vital to a diabetic's diet and health. It is also important to eat a wide variety of foods to make sure we’re getting a healthy mix of phytochemicals and essential fatty acids. Following is a list of foods we diabetics should be sure we are eating.

1. Legumes provide vital fiber and protein. They absorb slowly into the body which helps to regulate our blood sugar. How about this little fact - half a cup of most types of beans provide about 1/4 of our daily requirement of fiber and as much protein as an ounce of meat! In a study published in 2012 in JAMA, Canadian researchers linked eating beans, chickpeas, and lentils with improved blood glucose control and reduced blood pressure, cholesterol, and triglycerides (blood fat) levels in people with type 2 diabetes. 
2. Fatty Fish provide essential Omega-3 Fatty Acids. Suggested fish to eat are salmon, tuna, mackrel, and bluefish.
3. Tree Nuts provide, here it is again - healthy fats! Nuts are high in fiber, protein, and healthy fats. Recommended nuts are almonds, cashews, hazelnuts, pecans, walnuts, and pistachios as they seem to hold the biggest benefits for diabetics. Peanuts aren't listed because they are not tree nuts. They are legumes!
4. Blueberries are considered a superfood for type 2 diabetics. Blueberries contain a good amount of antioxidants as well as vitamins and fiber.
5. Cruciferous vegetables such as broccoli. Broccoli is high in vitamins A and C as well as fiber. The fiber in broccoli can help one feel full longer and that is important to a diabetic so they won't snack too much on unhealthy snacks.
6. The above is a short list. Additional good foods for diabetics include green leafy vegetables, sweet potatoes, oatmeal, and avocados.

If you are having problems controlling your blood sugar, try adding more of these foods to your diet!

EASY SAFE HOMEMADE BUG SPRAY

I got this off the internet and it had great reviews and comments:

Soak orange peels in vinegar for two weeks in a sealed mason jar. Then pour the vinegar into a spray bottle. Use for cleaning or bug spray. This is great for ants!

LEMON WATER BENEFITS

 

WILD SALMON VS FARM-RAISED SALMON

Did you know that wild salmon can have up to 6 grams less fat in a 5-ounce portion than does farm-raised? (Remember the fat in salmon is mostly healthy fat.)

ANTIOXIDANTS EVERYDAY

As has been noted several times on this blog, antioxidants are vitally important to maintain a healthy body.  We know it is important to eat them everyday and that is such a simple thing to do.  One of the easiest ways to add antioxidant-rich foods to your diet is to make a habit of adding berries such as blueberries, strawberries or raspberries to your morning cereal or oatmeal.  Fresh or frozen berries are fine so don't use the excuse that berries are out of season!

Another way to add antioxidants daily is to add a cup of fresh brewed tea, hot or iced, to your daily regimen.

There are many ways to add more antioxidants to your diet but these are too of the really easy ones.

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OMEGA-3 EGGS

Do you know what it means to purchase eggs labeled Omega-3?  It simply means that the chickens who laid the eggs were fed flax seeds which could make the eggs have a higher content of the heart-healthy fatty acids, Omega-3s.

 This picture is not a brand recommendation. 

BE A BAD HOST TO CANCER!

Integrative oncologist Donald Abrams, director of clinical programs for the Osher Center for Integrative Medicine at the University of California, San Francisco, tells his patients by way of analogy that when it comes to cancer, you need to be a bad host!  "I tell them that cancer is a weed, you are the garden, and our job is to make your soil as inhospitable as possible to further growth and spread of the weed.  The first approach I take is through diet and nutrition."

I first saw this quote in 2011 but I continue to think we need to make our bodies a "bad host" to cancer. There are many short articles on this blog about diet and cancer, if you are interested.

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WHICH COFFEE ROAST IS MOST BENEFICIAL FOR YOUR HEALTH?

You may not give much though to which coffee roast is the healthiest. After all we buy coffee for the flavor and yes, often the caffeine. Really, who bothers to think about such trivial things as how it was roasted, right? Actually, we should. According to a study a few years ago from the University of British Columbia, you should choose a medium-blend coffee for the most health benefits. Coffee beans have two types of antioxidants. Some are natural to the bean while others develop from a chemical reaction when they are roasted. As the beans darken, the amount of disease-fighters gradually decreases while the quantity of the antioxidants from the color change increases. Medium roast gives the best mix of both types of antioxidants, which is most likely to be most beneficial to the human body in different ways. Look for the words American, regular, or breakfast when choosing your coffee blend. 

This is one of the small ways we can give our bodies the most natural protection. If we learn to make small changes like this on a daily and routine basis, it is amazing how much our bodies can benefit without any big change in our lifestyles.

Note: This picture is not to support this particular brand but to show the roast on the front of the can.

BLUEBERRIES AND VITAMIN K

Did you know that eating a half cup of blueberries a day will give you approximately 20% of your daily requirement for Vitamin K.  Vitamin K helps to keep bones healthy and strong.  And the little blueberry is full of other great nutrition, too.  If you have osteoporosis or other bone problems, or you just want to work to prevent them, eat some blueberries several times a week, if not daily.

OLIVE OIL FOR RHEUMATOID ARTHRITIS

Studies have shown that the high concentrations of monounsaturated fatty acids in olive oil seem to protect against joint inflammation.  The participants in one study who consumed approximately 3 tablespoons of olive oil a day lessened their chance of developing rheumatoid arthritis by 60%.  If you suffer from RA, it might be worth it for you to add more olive oil to your diet.  Beware though that olive oil can be high in calories so use as a replacement for butter, etc. Don't be afraid of olive oil because of the fat content. Olive oil contains healthy fats your body needs.

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SOUP FOR A COLD?

Studies show that your mother was right!  Eating soup can reduce inflammation and help clear away mucous therefore easing the symptoms of colds and upper respiratory tract infections.  And, yes, when you don't feel well, you may not want to make homemade soup.  That is okay, too.  As we the public have become more attuned to how the foods we eat affect our bodies, the food manufacturers have come up with ways to keep our business!  After all, if they don't have us the consumers, they have no business!  You can now find soups with lower fat, lower sodium, organic, etc on the grocer's shelves.  Just be sure to read the labels!  And did you know you can also find soup in the freezer section?  The plus for frozen soups is that they usually contain much less sodium since they don't need it as a preservative.  Next time you are grocery shopping, check out the soups and purchase one or two to have on hand when needed. Broth based soups are better for this than rich creamy soups.

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CALORIES - AN UGLY WORD!!

Calories - what an ugly word. But remember, calories do count whether you count them or not. The only way to lose weight, and most diabetics should (me included!), is to use up more calories than you take it in. Sounds simple, doesn't it? It is simple, we just don't like doing it!!

WHAT WE EAT AFFECTS BODY CHEMISTRY

‎"Everything you eat and drink changes the chemistry of your blood. Our cell membranes are lined with fats that are comprised primarily of those we've eaten in the last 90 days." Keith I Block, MD, Medical Director of the Block Center for Integrative Cancer Treatment and Director of Integrative Medical Education at University of Illinois College of Medicine. Did you note he says "in the last 90 days"? You cannot change your body overnight. You do it steadily over time! Don't be discouraged if things don't change for you quickly but in weight and in health. Just keep eating right and you will soon see and feel the results.

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BEANS FOR DIABETICS

Fiber is important to the diabetic's diet. Fiber in foods helps to satisfy hunger thus making us full sooner, helps reduce the number of calories the body absorbs, and keeps blood sugar from skyrocketing after meals. Did you know beans are a great high-fiber food and should be eaten often by diabetics. I try to eat some daily, yes daily. Add them to soup, salads, tacos, etc. One cup of black or red beans provides 13 grams of fiber and 15 grams protein. Make beans an important part of your diet. Beans are also good sources of calcium and they contain magnesium, another diabetes fighter.