DIET WARNING

It is important to remember that no one single food, foods of one type, or the exclusion of a single food or food type should be considered unless specified by your doctor.  It is important to eat a well-rounded diet of fruits, vegetables, grains, dairy, meats, fish, etc.  Do not go on a diet that removes all of a food type or requires eating only a certain food type without having a thorough discussion with your doctor.  This goes for whether you are considering this for health purposes or dieting for weight control.  Our bodies are complicated and they need different things from different foods and food groups to function properly over time!

FAMILY MEALS

A 2010 survey found that 70% of children agreed they appreciated their parents more when the family took time to eat together.  Folks, that is a large number!  A 2014 study found that children who eat at the table with their family several times a week are less likely to be obese and much less likely to be truant from school.The 2010 survey also showed that 65% of parents said they felt less stressed when their family made a habit of eating their dinner/supper meals together.  Do not let today's busy lifestyles cause you to neglect this important family ritual.  Even if it can't be done on a regular basis, just twice a week is a good start.

However, the pleasure and peace from such occasions will be null and void if the process creates more stress.  Try these simple ways to get family meals going in your home:

• Be realistic.  You cannot expect to put a gourmet caliber meal on the table in a matter of minutes.  It is the togetherness that counts, not the quality of the meal.
• Order in food, if necessary.  Conversation and togetherness can be accomplished over a delivered pizza or Chinese takeout.
• Make soups, lasagna, casseroles, etc when you can and refrigerate or freeze for warming up later.
• Get a slow cooker or crockpot.  You can have some really good foods ready when you come home after a hectic day.
• While home cooking is usually best for one's health, get together at a relaxing restaurant for a family meal from time to time.

Remember less stress and more relaxation is good for the health of mom, dad, and the children.  Make family meals a habit even if it is only a couple of times a week!  Health and happiness go hand-in-hand!

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AGAVE NECTAR

Agave nectar actually has a lower-glycemic index (sugar content) than many other sweeteners.  That makes it excellent for anyone worried about controlling their blood sugar levels.  It can be especially helpful for people who are on chemotherapy who are worried about their blood sugar levels.  Also helpful as a sweetener for anyone receiving steroids that affect their blood sugar.  Agave nectar also has anti-inflammatory properties.

Note: This picture is not meant to endorse a particular brand of Agave Nectar!

SHOULD YOU BUY CANNED FISH In OIL OR WATER?

It is better to choose canned fish not packed in oil.  Go for those packed in their own oil, water, mustard or a tomato sauce.  When you drain oil from canned tuna, for example, you lose from 15% to 25% of the healthy omega-3s that have leached into the oil from the fish while draining water packed tuna only loses 3% of the omega 3s. The photo below is not a brand recommendation. It is used for reference purposes only.

IMPORTANCE OF GREENS IN THE DIET

It has been said that the greening of the diet may be much more important to survival than the greening of the planet!  Green vegetables are packed with a variety of compounds, ie carotenoids, cholrophyll, glutathione, folic acid, vitamin C, etc that are known to protect our cells from a whole list of damages.  So be sure you include green vegetables in your diet daily.  That doesn't mean you have to sit down and eat a bowl of greens everyday.  Toss some greens into soups, stir-frys, etc.  And a few salads a week is a good idea. 

As an example we will look at cabbage which along with its other cruciferous kin such as kale, cauliflower, broccoli, Brussels sprouts, bok choy, etc, is extremely high in phytochemicals which are great protectors from cancer, etc.  Cabbage also works as an anti-inflammatory and antibacterial.  One of the properties of cabbage and its kin is indole-3-carbinol, known as IC3 for short.  IC3 nearly doubles how quickly the liver can break down estrogen so it doesn't remain in the body.  (Estrogen is known to feed some cancers.)  Do not overcook as you will lose some of the important chemicals in doing so.

SHREDDED CARROTS WITH A SALAD RECIPE

Many nutritionists and experts on nutrition and health suggest grating carrots.  They say that when carrots are grated or shredded our bodies are able to get the most therapeutic benefits.  Grating or shredding the carrots breaks down cell walls which enables the body to absorb more beta-carotene.  Beta-carotene is the compound in carrots that is believed to help protect against cancer and some of the effects of aging.

Here is a recipe for a tasty grated carrot salad.
3 cups grated carrots
1 cup canned, crushed pineapple in its own juice (no added sugar)
1 tsp lemon juice
1/4 cup chopped walnuts (a very healthy nut)

Mix the ingredients together in a bowl.  No dressing needed as the pineapple juice works as a dressing.  Let your imagination go wild with the combinations you can come up with.

 

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FIBER NEEDS

No one seems to know exactly what makes fiber work so well in our bodies.  But all the experts seem to agree that the average American needs to eat two or three times the amount of fiber they are currently eating.  High fiber foods include fruits, vegetables, legumes, nuts, and grains.  Be sure you are including these foods in your diet everyday! 

You will increase your daily fiber intake by eating more whole fruit and less fruit juice, green vegetables instead of or with french fries, legumes daily which is not hard as they can be included in salads, soups, etc.  You do not have to eat a bowl of beans everyday!  And change out the white bread in your home for whole-grain breads. If you need to make the change gently, start first with white whole wheat bread. It is whole grain that is made from white wheat instead of the bleached red wheat (wheat used in regular white bread).

You don't have to make a lot of big changes at once.  Make gradual changes and see how easy it is.

APPLES AND LUNG CANCER

A study in Finland several years ago found that persons who ate the most flavonoids (powerful antioxidants) had a 46% lower risk of developing lung cancer than those who ate the least.  Wondering about a good tasty food full of flavonoids that tastes good? Apples are high in antioxidants and should be a part of your diet. The old saying, "An apple a day keeps the doctor away," is more than just a saying.

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WHAT ARE CARBS?

We hear so much about carbs, especially if you are diabetic, but do you really know what a carb is?

First of all, carb/s is a shortened term for carbohydrates.  Okay, you say, now what is a carbohydrate?
A carbohydrate, along with protein and fat, is one of the 3 macronutrients supplying our bodies with the calories they need to function.  That's right; our bodies must have calories to function properly.  Simply put, carbohydrate foods are the sugars and starches.  So fruits, vegetables, grains, potatoes, etc are carb foods.  Many foods, milk for example, contain all 3 of the macronutrients of carbs, fat, and protein.

Diabetics are told to watch their carbs and to avoid refined carbs because when you eat foods high in poor quality carbs, such as refined sugar, bleached white flour, etc, they can raise your blood sugar rapidly and your insulin to higher than normal levels.  Over time, excessive sugar in the blood can be damaging to the body leading to obesity, diabetes, and cardiovascular disease.  Pictured below are some of the healthy carbs.