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.

FOLIC ACID AND THE LUNGS

Smokers should eat their green leafy vegetables.  As was mentioned earlier on this blog, these vegetables contain the compound folic acid known as folate.  Studies have shown that smokers who took fairly high doses of folic acid had much less lung cell damage than those who didn't.  Don't wait for the damage to be done.  Make green leafy vegetables a part of your everyday diet!

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WOMEN AND CARBS

Studies show that women who eat diets high in the 'wrong' carbohydrates (white bread, crackers, soda pop and white rice for examples) have double the risk of heart disease than the women who only eat them occasionally.  That is not a good thing!  If you are guilty, promise yourself to change your dietary habits immediately.  Start out with small changes such as no longer buying white bread or white rice.  Only purchase whole-grain breads and start using brown rice.  It is easy to switch to white whole-wheat bread as the change isn't as drastic. This bread is just made with white wheat rather than the red wheat which is bleached to produce "regular" white bread. Add more lean protein to your diet and start out by replacing one soda pop a day with a glass of water.  It really isn't hard to make these potentially life-saving changes to what you eat on a regular basis.  Remember, these changes could save your life later.

Note:  While the studies I looked at were only done with women, it is much better for men and children to make these changes, too. So why not make these changes for the whole family?

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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.

HEALTHY CAREGIVERS

If you are the main caregiver for someone who is aging, ill, injured or disabled, there is one thing you must remember and it is this:  The healthier you are the better caregiver you will be!  Often we become so concerned for the person in our care that we neglect taking care of ourselves.  I remember many years ago when my teenage daughter was quite ill and in a coma.  I was making myself sick sitting by her bedside, not eating properly (mainly because I had no appetite), not getting enough rest, etc.  I will never forget her doctor walking into her room one day taking one look at me and saying, "Go home, eat, and get some sleep."  Of course I said, "Oh no.  I need to be here."  He quickly reminded me that I was doing nothing for her except making myself sick.  He then reminded me that as she got better, she would need me then.  I was shocked when he left the room and came back with a nurse.  He pointed to me and said, "I'm sending her home.  She is not to be back in this room during the next 24 hours unless we call for her.  Understood?"  I was furious!  But that was the biggest favor he could have done for me that day.  I had a sick headache and was simply worn out.  A week later she was out of the coma and needed me.  Thankfully, I was able to be there for her when she needed me.

So remember this, eat properly - not fast food or vending machine junk.  Get the rest you need and seek out help if needed.  Let someone prepare you a healthy meal, allow someone to give you a break, etc.  Remember you are no good as a caregiver, if you need care yourself!

Oranges and Cholesterol

Did you know that oranges may help to lower blood cholesterol? They contain terpenes that reduce serum cholesterol levels and they are high in LDL-lowering fiber.

MALNOURISHMENT AND CANCER PATIENTS

NOTE: This is general information and may not work in specific situations. First and foremost, follow your doctor's advice. But do your best to stay nourished properly!

One of the biggest problems many cancer patients face is a lack of appetite and the foods they do eat not tasting so good.  Ironically, good nourishment is one of the things they need most.  The body simply cannot fight cancer (or other illnesses) without proper nourishment.  It is one of the most important overlooked areas in so many patients cancer treatments.  If someone you know is fighting this horrific disease, one of  the most important things you can do to help is to see that they eat and eat properly.  They do not have to eat a big meal.  In fact small meals are preferable.  But something as important as the proper broth or soup can do wonders to help the body heal.   Often these patients are too sick to cook for themselves so make sure they have soups, broths, fruits, etc available at all times.  There are several articles on this site to help you with that. Rebecca Katz, a chef who works with oncologists, nutritionists, and cancer wellness professionals says, "As many as 80% of cancer patients are malnourished, often leaving them too weakened to withstand ongoing treatment.  Keeping them nourished with healthy foods gives patients a better chance of making the transition from cancer patient to cancer survivor."  Dr. Keith I. Block, MD has said, "Eating a plant based diet is fundamental to a successful cancer fight."  Something as simple as a handful of blueberries can be very helpful to patients.

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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.

FOOD AS A DRUG?

The following is a quote from The Food Pharmacy Guide to Good Eating:  "Food is definitely a drug.  Every time you put food in your mouth you experience hidden pharmacological and biological reactions.  Indeed, it can be a wonder drug."

It is important to eat foods that will keep our bodies healthy.  Eating the wrong foods, such as too many sugars, fats, etc. can be like taking a bad drug.  Don't eat things that are harmful to your body.  Put healthy foods into your body for positive results.  Even if you don't like some of them, consider them as taking your medicine and eat them occasionally but regularly.

DO YOU REALLY KNOW THE FOODS HIGHEST IN VITAMIN C?

Studies have found that vitamin C is a powerful antioxidant and one of the most potent in warding off atherosclerosis (clogged and stiffened arteries).  Following is a list (in order) of some of the foods that are the highest in this potent antioxidant, vitamin C. Notice where oranges rank!

• Bell peppers, red and green
• Broccoli
• Brussels sprouts
• Cauliflower
• Strawberries
• Spinach
• Oranges
• Cabbage
• Grapefruit
• Cantaloupe

Interesting isn't it?  Look at all the green vegetables ahead of Oranges.  Most of us tend to think of oranges as so high in Vitamin C.  Actually, bell peppers have 128 mg of vitamin C per 3.5 ounces while oranges have only 50!  Your mother was right! Eat your vegetables.

ACCEPTANCE

The first thing to get you started on changing your diet, lifestyle, etc after a diagnosis is acceptance.  No matter what the diagnosis, be it diabetes, arthritis, cancer or something else, you have to first come to an acceptance of the illness before you can do what you need to do to fight it off!  Many of the foods you need to eat to fight said illness will often be something not currently in your diet or something you simply don't like.  But do yourself a big favor.  Think of such foods as the medicine your body needs to perform the tasks required of it.  That will make it much easier to change your diet and include the foods you need.  Our bodies are wonderfully made and they have an enormous ability to heal if we will keep unhealthy things out of them and feed them the nutrients they need.  You really can help your body do its job!

Many times people say, "I could never eat enough of that to do me any good."  But that is not the way to look at it.  You must realize you can't do it all in one setting, one day, or one week.  It requires a change in diet on a regular basis.  You can't eat asparagus once and think that will help.  You need to eat the foods at least once a week and once daily in some instances.  It is not a matter of how much but how often!

ASPARAGUS AS AN ANTI-INFLAMMATORY

Asparagus is a great natural anti-inflammatory.  Since inflammation in the body is known to contribute to many illnesses and is thought by the medical community to contribute to the proliferation of cancer, asparagus should be on all our list of foods we eat!  This is one of the vegetables we need to get our children to start eating as young as possible.

The phytochemicals in asparagus mimic a type of anti-inflammatory known as a COX-2 inhibitor.  Other nutrients in which asparagus is rich are other cancer-fighters such as Vitamin-A which has been shown in lab and animal studies to take on skin, breast, liver, colon, and prostate cancers.  Another is Vitamin-K (prostate and lung cancers).  Also folic acid which is known as an excellent fighter of many cancers including colorectal, esophageal, stomach, and breast.

If you don't like asparagus, think of it as preventative medicine and learn to like it.  If you suffer from any of the above mentioned cancers, it is imperative to add asparagus to your diet!

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AVOIDING CONSTIPATION

There are natural ways to help prevent that embarrassing problem of constipation.  Digestive tract and stomach problems are very pervasive but no one wants to talk about them.  So here is a little free advice.  You can help to keep your digestive system working by getting enough fiber and magnesium.  We all know that fiber adds bulk that makes it easier to eliminate waste.  But did you realize the magnesium is Mother Nature's muscle relaxant which tends to keep things moving along and it also tends to attract water which hydrates the stool.  According to Dr. Gerald E. Mullin, associate professor of medicine at John Hopkins University School of Medicine, getting enough fiber and magnesium in the diet can prevent constipation in most people.  However, if constipation becomes a serious issue, you should always check with your doctor.  There could be a more serious problem involved. Dr. Mullin suggests including these foods rich if fiber and magnesium to your diet on a regular basis: spinach, squash, broccoli, basil, and almonds.

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ALLICIN

The compound allicin, found in onions and garlic, is what accounts for their pungent smell.  It also provides a cancer-protecting punch and is believed to inhibit the growth of tumors.  It appears to be especially effective in fighting colon cancer.  Allicin is a strong antibacterial and antiviral compound and it appears in research to keep carcinogens from affecting healthy colon cells.  Be sure to include these two foods in your diet and include them often if you have a family history of colon cancer or have had it yourself!

WHAT ARE PROBIOTICS?

Do you see the word probiotic on foods or supplements and wonder what exactly that is?  The answer is simple.  Probiotics are natural, healthy bacteria that help produce strong levels of good bacteria in the gastrointestinal system.  You may not realize that we all have both good and bad bacteria in our gastrointestinal tract and a probiotic is an edible product that contains the 'friendly' bacteria.  Probiotics help to complete the digestive process and can assist in the production of vitamins.  Probiotics discourage the growth of disease-causing bacteria, therefore providing a boost to the immune system.  Probiotics can be purchased as supplements but they are also found in foods.  In most cases, by eating foods like yogurt with live cultures, sour cream, buttermilk, sauerkraut and other fermented foods on a routine basis, you will not need supplements. 

Has your health practitioner ever told you to eat some yogurt when you are taking antibiotics?  If so, that is the reason why.  While the antibiotics kill the bad bacteria, they often kill the good bacteria, too.  If taking your meds causes you to suffer with diarrhea, you need some probiotics.  Grab some cartons of yogurt when you purchase your antibiotics.

TEA

Reposting this article from 2011.

Staying hydrated and drinking plenty of liquids is important to our overall health. Tea is a great beverage choice as it basically has no carbs, protein or fat. It is tasty, is a natural source of amino acid and antioxidant catechins. It is available in several forms and is tasty both as a hot drink or iced. Note that we are talking about true tea here. Herbal teas usually contain no actual tea leaves but infusions of fruit and/or herbs. Therefore, this post is not about herbal teas.

True tea comes from the Camellia Sinensis evergreen plant commonly known as the tea bush. The tea bush grows mainly in tropical and sub-tropical climates. This plant or tree prefers acidic soil and requires an annual rainfall of at least fifty inches. Camellia Sinensis plants can grow into trees but are usually kept cropped to about waist height to make cultivation easier. Only the leaves from the top 1-2 inches are picked. Many of the top-quality teas, such as darjeeling, are picked from plants grown at elevations of about 5,000 feet. This causes the plants to grow slower thus acquiring a better flavor.

There are four basic types of true tea common to us today. They are black, green, white and oolong. Each is unique but they all come from the same source. The difference occurs in the processing. Briefly, here is a description of each type and what makes it unique. Green tea leaves are unwilted and unoxidized. White tea leaves are wilted and unoxidized. Oolong tea leaves are wilted, bruised and partially oxidized. Black tea leaves are crushed and fully oxidized. Because of the oxidation process, white and green teas have a higher concentration of the antioxidant catechins.

Proper preparation also differs for each of the tea types. For black tea, boiling water should be used. Many of the active substances in black tea won't develop at lower temperatures. This is the most common mistake made when brewing black tea! For optimum results, black tea should be brewed about 4 minutes and never longer than 5 minutes. Longer brewing will cause the tea to taste bitter.

Green tea should be brewed at a lower temperature, approximately 180-185 degrees which is below the boiling point. Hotter water will burn the green tea leaves causing a bitter taste. When brewing green tea, it is best to pre-warm the mug or teapot you will brew in. This will keep the tea from cooling immediately before it is fully steeped.

Oolong tea should be brewed at about the boiling point in a pre-warmed mug or pot. For oolong tea, it is best to use spring water. The minerals in the water tend to bring out more of the flavor in the tea. High-quality oolong tea leaves can be brewed several times. It actually improves with reuse. Many believe the third brewing actually produces the best tea.

To keep your teas fresh and flavorful, store them in a dry, dark, cool place inside an airtight container.
The health properties of tea are constantly in debate. Many believe drinking tea will help to prevent heart disease, cancer, diabetes, etc. One thing we know for sure is that tea contains both antioxidant and amino acid properties. It also doesn't add to our daily carb, protein or fat and calorie count when drank in it's natural state without adding sugar, milk, etc. And it tastes good. If you aren't currently a tea drinker, become one. It sure won't hurt you and it just might be healthy for you. Note that tea is not recommended for someone who is dehydrated.

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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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COFFEE IMPROVES BODY'S RESPONSE TO INSULIN

Coffee contains antioxidants and magnesium which can help improve your body's response to insulin.  Studies show that drinking 6 cups a day may reduce the risk of getting diabetes by 30%.  But drink that black, leave out the cream and sugar.  Six cups is a lot, so drink decaffinated.  Don't want six cups (that's cups, not mugs!), even a moderate amount should be helpful.  So if you are at risk for diabetes, have a cup of Joe.

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GREEN VEGETABLES VS CANCER

Vegetables such as brussels sprouts, cabbage, broccoli, etc, which are high in vitamins A & C are another great source of antioxidants.  Studies have shown that just 1 serving a day of such vegetables is associated with a 50% reduction in cancer risk.

COMPLEX CARBS TO BOOST YOUR MOOD

Are you feeling down or depressed? It is a known fact that depression increases in the winter time. So if the darker dreary days or Fall and Winter 'get to you,' increase your intake of complex carbs. Eat more whole grains, fruits, vegetables, and legumes. Yes, these are carbohydrate foods but they are the complex (or good) carbs. These carbs boost your serotonin levels. Serotonin is a mood-elevating chemical in the brain. By the way, these are good foods you should be eating anyway.

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DARK CHOCOLATE FOR YOUR HEART?

According to an article in Circulation: Heart Failure, an American Heart Association Journal, a serving of dark chocolate once or twice weekly led to a 32% reduction of heart failure risk for women.  Remember though, a serving is only about 1 ounce.  And that is dark chocolate, not milk chocolate or what is known as white chocolate which both have too much fat and sugar!  So when you want to indulge in chocolate, be sure it is dark chocolate and keep that indulgence down to an ounce or two a week.

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.

MINT FOR WEIGHT LOSS

Would you believe researchers at a West Virginia university a few years ago said the scent of mint is an appetite suppressant?  In their research they found that people who chewed a piece of minty gum or applied a mint-scented lotion when they had an urge to snack throughout the day, consumed around 3,000 calories less per week.  So if you are struggling with weight or urges to snack, why not try this.  What have you got to lose?  Up to 3,000 calories a week is almost a pound of weight loss a week!

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