FOCUS ON EATING WHOLE FOODS

Whenever possible, you should eat whole foods, not processed foods.  This means to eat a food as near as possible in its original state.  In other words, eat an apple rather than an apple pastry.   Eat fresh or frozen peas rather than buying a can that is loaded down with salt and other preservatives.  The closer a food is to its natural state, the healthier it is for your body.  If you live where you can, you should buy your foods daily or several times a week rather than once or twice a month.  If that is not possible or you catch a good sale on something, go ahead and buy extra and freeze it for later.

QUOTES FROM DR KENNETH COOPER

Kenneth Cooper, MD, founder of the world renowned Cooper Clinic in Dallas Texas, stated, "In 1968 when my first book Aerobics was published, and in 1970, when I founded The Cooper Aerobics Center in Dallas, preventive medicine was still a new concept.  I wanted to help move medicine away from a strict emphasis on disease treatment toward disease prevention through exercise, diet, and stress control." 

We owe thanks to Dr. Cooper for awakening awareness in all of us to not only exercise but how our diet can help or hinder our overall health.  He continued on to say, "From the beginning, we emphasized aerobics and nutrition.  The two go hand in hand.  Not that it's always easy to eat right or to change ingrained habits  - our busy lives put our nutrition at risk.  We grab food on the run without thinking about what we are putting into our bodies.  When we do try to eat better, we are often confused about what we should eat."  Dr. Cooper's last statement there is why I started this blog.  My goal is to help us all, yes - me as well as you, - learn to use food to help our bodies be healthy working machines.

 "A sensible and well-informed approach to eating is essential to good health."  by Kenneth Cooper, MD

The late Dr Cooper

EASY WAY TO LIGHTEN UP YOUR DIET

It is that time when millions will be thinking about their diet. They will promise themselves they will eat healthier and that they will diet.  Almost everyone reading this has made a promise like that to themselves at some point in time.  And most of those promises didn't last through a month!  Forget the diet, my opinion on that subject is all over this blog.  But eating healthier is so easy, so good for your overall health, and will eliminate the need for dieting.  Over the next few days, I will touch on simple things you can do to lighten up your meals.  I don't believe in complicated, that is just not me.  So let's get started with one of my easy tips that can make a big difference and is sustainable over time.

Switch out all your current dairy products for low-fat ones.  That includes milk, sour cream, yogurt, evaporated milk, even ice cream products.  You will hardly notice the difference in taste and within a few weeks you won't notice it at all.  You do need fat in your diet but going low-fat on dairy will be okay. As always, follow your doctor's advice over mine. People with certain illnesses or health needs especially must follow their doctor's advice.

IS THE FLU (OR SOMETHING WORSE) LURKING IN YOUR KITCHEN?

Now that flu season is upon us, here is something you may not have thought off when it comes to flu prevention.  Studies have shown that around 30% of all kitchen sponges tested positive for the flu virus!  Just imagine what else may be lurking there!  If you use a kitchen sponge, be sure to disinfect it daily!  Or do as I do and get rid of kitchen sponges altogether.  Several years ago I decided to throw away my kitchen sponges.  I use heavy-duty paper towels or dish cloths.  One use with the paper towels and into the trash! Dish clothes go into the washer with hot water and a small amount of bleach. Don't let yourself or your family get sick over something so simple.

DON'T SKIP MEALS

Many people think that when dieting or going to a party or big dinner where they will want to eat more than usual, they should skip a meal.  This is so wrong.  Eat regular meals every day.  Skipping meals invites craving and binges.  When you skip a meal, you will be more hungry and less able to control your eating at special occasions.  Skipping meals can also cause drops and spikes in your blood sugar. You also need to eat regularly to keep your metabolism revved up and working properly.

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FOODS YOU CAN EAT UNTIL FULL

Are you constantly watching how much you eat, always on a diet, and always hungry?  Well take heart, there are foods you can eat until you are full without gaining weight.  In fact, most vegetables, fruits, grains, etc fall into this category.  Now remember, we are talking foods eaten raw, steamed, or prepared without added fat, frying, etc.  The following is a partial list of what are known as negative calorie foods; foods that you can eat without adding calories and thus weight gain to your body.  In other words, your body uses up whatever calories it takes in just to digest these foods.

• apples (not apple pie; raw apples!)
• black beans
• broccoli
• carrots
• celery
• cucumbers
• grapes
• kidney beans
• lettuce
• oatmeal
• whole-grain pasta
• pineapple
• brown rice
• tomatoes

Again, this is a partial list but I'm sure you get the idea.

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FOODS YOU CAN EAT UNTIL FULL - PART 2

Previously I posted a list of foods that are "negative calorie foods."  In other words, you use up more calories digesting these foods than they contain.  Remember this though, when you add fats, sugars, etc, you change the calorie count.  However, most of these foods are good without adding anything.  Here are some additions to the previous list:

 

• Bananas
• Cabbage
• Cauliflower
• Cherries
• Grapefruit
• Grapes
• Melons
• Oranges
• Spinach

 Add these raw foods to your diet when you try to lose those holiday pounds. Bananas are an example.

ARE "POT BELLIES" DANGEROUS?

Yes, they are!  Are you aware that a waist larger than 40 inches in men or 35 inches in women actually doubles the risk of dying of a heart attack or stroke?  Dr. Elizabeth Klodas, a cardiologist in Minneapolis, stated, "Abdominal fat changes the way our bodies work in profound ways."  Abdominal fat is different than the fat that just collects under the skin.  Excess abdominal fat sits deeper and hugs organs, produces hormones and other substances that increase the risk of heart disease, diabetes, some cancers, and dementia.  Dr. Klodas continues by saying, "This type of fat accumulation is a health emergency."  The experts suggest a good start on de-jellying the belly is to avoid empty calories from sodas, sports drinks, and beer.  I'm sure you have heard the term, "beer belly."  Guess what; research shows that beer lovers' nightly drinking really does cause a big unhealthy belly.

Personal notes:

1. Digestive problems can and do cause a large waist.  As most of my readers know, I have had serious digestive problems for many years.  This in itself is need for medical treatment!  I have often had a large middle that is hard as a rock.  That is not fat, but should be under the care of a good gastroenterologist.  I have actually had major bowel surgery and woke up with thick bandages and still my waist was smaller than when I went in for surgery.  Digestive problems are another matter from the above but definitely need medical attention.
2. The above article mentions empty calories.  There are extensive articles on this site regarding empty calories and active calories.  One of the most important things you can do for yourself is to read these articles and be sure you are eating active calories everyday if not every meal!

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IS YOUR CHILD'S STIFF NECK MENINGITIS?

Hearing about meningitis in their child's school can be very frightening for parents. Here is some advice from doctors for parents in that situation.   Doctors warn you should go to the ER immediately if your child complains of a stiff neck, headache, and has a high fever.  While meningitis is rare it is very serious.  Most children today are vaccinated against the disease but while doctors used to think the vaccine lasted 10 years, they now believe it lasts only 5 years.  Dr. Sandra A. Fryhofer, past president of the American College of Physicians, stated that one minute you think you kid has the flu; the next she's comatose."  Dr. Ari Brown, a pediatrician in Austin, Texas added, "But if your child can look up at the ceiling, down at his toes, and isn't bothered by light, he probably does not have meningitis."  Dr. Fryhofer added that any child can get meningitis but high school and college students are most likely to get it as they share everything including drinks, kisses, clothes, etc.

It is a good idea to check shot records to be sure your child's vaccination is up-to-date and if they are in school or college, chances are it is.

MIGRAINES ARE NOT 'JUST A HEADACHE'!

 As any migraine sufferer can tell you, a migraine is more than just a headache. Anyone who's never had one wouldn't understand how awful one can be. According to Dr. Lawrence C. Newman, director of the Division of Headache at NYU Langone Health in NYC and chair of the American Migraine Foundation, "A migraine is a valid neurologic condition and can last anywhere from a few hours to three days." Dr. Newman suggests that because the migraine brain is so sensitive to change that sufferers should try to establish regular sleep cycles and avoid sleeping in on weekends. They should sleep the same number of hours each day. If you have a severe headache it should be checked out by a physician as it may be a migraine or other serious condition.

DIABETICS AND FOOD

Today's post is a quote from diabetic specialist Richard K. Bernstein, M.D.  Dr. Bernstein stated, "Just because you're diabetic doesn't mean you can't eat well.  In fact, you are likely to eat better than the average person who hustles a bagel or donut for breakfast, scrounges fast food for lunch, then does whatever for dinner."  I so agree with Dr. Bernstein!  In fact I titled my diabetic blog, "Diabetic Enjoying Food," because I do enjoy food.  I grew up in Southern Indiana farm country.  One thing I have always loved is good food.  Yes, I have had to make adjustments to my diet now that I am a diabetic but through much research I have found that I can eat healthy and it still tastes good.  In fact, often things taste even better prepared the way I do things now.  So if you are a newly diagnosed diabetic, take heart.  You have not been condemned to a lifetime of tasteless awful meals.  If you want some good recipes, please check out my above mentioned blog at http://diabeticenjoyingfood.blogspot.com

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AVOCADOS ARE HIGH IN POTASSIUM

If you need to increase the potassium in your diet you may want to eat more avocado. In addition to its' other benefits, most are surprised to learn that avocados have more potassium than bananas.

FLAXSEEDS FOR BREAST CANCER

As a long-term survivor of this disease I always strive to promote breast cancer awareness and any ideas that may be helpful to those who have the disease. I hope this information will be helpful for some of you.

Flaxseeds are possibly the best source in nature for lignans, a phytoestrogen that may help women who are dealing with estrogen-sensitive breast cancer by blocking receptor sites in the body.  If you are battling this type of cancer, it would no doubt be worth adding flaxseeds to your diet.

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WORDS FROM A NUTRITIONIST CHEF

"I'm a chef and a teacher who believes everyone has the ability to nourish themselves, even in the most dire of circumstances." by Rebecca Katz who has a Master's in Nutrition and is a chef who works with oncologists, nutritionists, and cancer wellness professionals.

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FORGET TRADITIONAL DIETS

Americans spend a fortune on "diets" every year and usually end up being unhappy with the results, gaining weight, giving up, etc. If you follow my blogs you know I am against diets. Even diabetics do not have a specific diet, everyone reacts differently to various foods. And what frustrates me even more is people who have success and get upset with others who do not follow their diet plan. Please, folks, no two bodies are alike and there is no "perfect diet" for everyone!

In some of my recent studies I came across this statement by Lyn-Genet Recitas, a health author, and I think it is worth sharing: "Traditional diets--the diets that you're used to, like no carb, unlimited protein, low fat, or calorie counting-- don't work because there is no universal one-size-fits-all solution when it comes to weight loss. These diets are promoting what they think are healthy foods, but that's a major problem because there's no such thing as universally "healthy" foods, especially for those over the age of thirty-five."

Eat what works for you! Remember you are you, not your friend, etc. Watch the quantity you eat and follow your doctor's instructions. Eat a well-balanced diet, exercise, and you should do fine without some "fad" diet.

GREENS FOR MUSCLE FUNCTION

 Usually when one thinks about exercise or muscle function they think protein. While protein is important, don't overlook the importance of green leafy vegetables! Dietary nitrates are found in almost all green leafy vegetables and a recent study has shown they play an important role in muscle function. This finding comes from a 12-year study reported in The Journal of Nutrition. To meet your nitrate needs it is believed that one should eat 1 cup of green leafy vegetables such as kale, arugula, spinach, etc a day. It is best to eat these greens raw, stir-fried or steamed to maintain their benefit. They will lose some of their nutritional value when boiled.

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BAY LEAF IS HELPFUL FOR MANY HEALTH PROBLEMS

Bay Leaf have a soothing and relaxing effect on the digestive tract.  If you need relief from abdominal cramps and gas, eat foods cooked with bay leaf.  Fresh or dried bay leaves have a  distinctive flavor and fragrance this is used to flavor soups, stew, and braises. The flavor is similar to oregano and thyme.  The fresh leaves are very mild and do not develop their full flavor for some time after picking. 

Many of the properties in bay leaves may make them useful for treating high blood sugar, both bacterial and fungal infections, and gastric ulcers.  Bay leaf and berries properties have been used in astringents, digestives, diuretics, and stomach remedies.  Bay oil is used in liniments that are used for bruises and sprains.  Bay leaf has been used as an herbal remedy for headaches since it contains compounds which have proven useful in the treatment of migraines.  Bay leaf has also been shown to help the body process insulin more efficiently, which leads to lower blood sugar levels.  Bay leaf contains a property called eugenol which has anti-inflammatory and antioxidant properties.  Bay leaf is considered an antifungal and antibacterial, and has been used to treat rheumatism. 

PEAS ARE A HEALTHY VEGETABLE

Yes, peas are a starchy vegetable but they are a healthy vegetable as peas are a resistant starch*. All varieties of peas are good sources of fiber, vitamin C and a surprisingly amount of protein. Include peas in soups, salads, skillet meals, etc. You do not have to have them as the main dish to get the benefits. Even diabetics should include fresh or frozen peas in their diets.

English Peas

*If you aren't familiar with resistant starch there is information on this blog about them.

https://grandmaskitchenmedicine.blogspot.com

CANCER PATIENTS AND FOOD

"Cancer patients who are well fed during treatment enhance their quality of life, and improve their chances for recovery."  Keith I. Block, MD

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IMPORTANT INFORMATION ON FRUIT JUICE (ESPECIALLY IMPORTANT FOR DIABETICS)

Fruit juices can pose a real problem for diabetics as it can take several fruits to make a glass of juice. Therefore the sugar is more concentrated than in a piece of fruit. There are so many fruit "drinks" on the market today and many of them packaged and promoted as healthy. That may be true for the average body but it may be a hazard to the diabetic. Here is a little information to help you work through the "juices" you see advertised and on store shelves.

By law, manufacturers of juices may not use the word "juice" unless the drink is made from 100% fruit! If other things are added such as sugar, corn syrup, etc the product cannot be labeled as juice but as a "drink" or "concentrate". It doesn't matter how healthy the drink is promoted to be or how popular it is, diabetics especially should stay away from such products.

Diabetics should always go with 100% juice and limit themselves to only 4-ounces.

PORTION CONTROL WHEN EATING OUT

To help you control portion size when eating out (since most restaurants serve a meal equal to at least two servings), ask for a to-go box when the waiter or waitress brings your meal. Immediately put half of the meal in the box out of sight. And the bonus, another meal ready to be warmed up tomorrow!

SALT

If you are one who always adds salt to your food, some of you before you even taste it, beware! Did you know only one teaspoon of salt contains 2300 mg of sodium? That is the recommended daily dosage. Try seasonings such as the Mrs. Dash salt-free blends to cut back on salt. Your body will thank you. Notice I did not say to eliminate salt, just reduce it, as the body requires salt to operate. However, most of us are putting way more salt into our bodies than they need.

Note: Yes, I know there are people who require more salt. My husband is one of them but they are exceptions to the rule. Only use extra salt at the recommendation of your doctor.

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GETTING KIDS TO EAT FRUIT

CHOOSING A MEAT PROTEIN

When choosing a meat protein source, think lean - ie skinless chicken, lean pork chops, etc. It is also a good idea to trim any excess fat before cooking. A good rule of thumb when choosing lean meats is to think "chops" or "round".