COMBINE CITRUS WITH FOODS FOR MORE HEALTH BENEFIT

We can actually improve the benefits we get from certain foods by what we combine them with.  Here are some examples of what you can do to not only improve taste but health benefits by combining citrus with other foods.  Citrus is today's example, but it is not the only food that can be added to make healthy tasty combinations.

• Take some plain light vanilla yogurt and add some finely shredded lime peel or cara cara oranges to add lycopene to the yogurt.  You are not only adding flavor to the yogurt, you are getting some lycopene-rich food in the process.  Lycopene is a powerful antioxidant.
• Blood oranges are anthocyanin-rich fruits.  Add some segments to salsas and chutneys to not only improve flavor but for the anthocyanin benefits.  Anthocyanins have powerful antioxidant properties.
• Add tangerine segments to spinach salads.  This vitamin-C rich citrus will help your body absorb the iron from the spinach.
• Squeeze fresh lemon or lime juice onto fish, into sauces, and onto salads.  This will add a fresh zesty taste while giving you a vitamin boost.

WHY YOU SHOULD EAT CRUCIFEROUS VEGETABLES!

Personally, I love cruciferous vegetables. However, I am aware that many people do not like them.  If you aren't sure what vegetables we are talking about, this group includes broccoli, Brussels sprouts, cauliflower, kale, etc.  These vegetables are important to our bodies for many reasons but one of the most important ones is this - research has shown that cruciferous vegetables contain a phytochemical which helps our bodies break down potential carcinogens.  Since carcinogens are agents that can cause cancer, I highly recommend including cruciferous vegetables in your diet!  If you have a real aversion to these healthy vegetables try eating them in small amounts at first or look for new and tastier ways to prepare them! Soups, stews, stir-fries, etc are good ideas. But do eat them!

file photo

WE EAT WITH OUR EYES

 

Most people eat with their eyes.  We may use our hands to put food in our mouths but before we even get that far, our eyes have already decided how we will react to foods.  Consider how important this is to how much and/or what you eat and make some changes to trick what your eyes see.  First of all, go out of your way to make healthy foods look attractive!  Given a choice between something that "looks good" and something with not so much eye appeal, we will almost always choose what looks good.  It is just human nature to go with what appeals to our sight.  This is especially important to getting our kids to eat healthy.  To use a simple example, take cereal for instance.  Is a child going to pick the colorful sugar-coated cereal or a bowl of plain boring-looking cereal?  But if you add a few colorful berries or pieces of fresh fruit to the plain cereal, you may just win over that child to the plainer healthy cereal.

Another thing we can do, and I have mentioned on this blog before, is to become aware of the plates we are using.  There are two things about plates to consider.  First is to downsize your plates.  Buy some smaller dinner plates or serve the meal on salad plates.  Your eyes see a full plate of food when in reality you are eating much less.  Also remember this when purchasing plates.  No matter how pretty the highly decorated plates, steer clear of them.  When you put food on busy plates, the food becomes lost in the design, and you may "load up" more than intended.  Also use white or light-colored plates.  Again, you want the food to "stand out" against the plate so your eyes immediately see how much food is on your plate.

You will be surprised how these simple little steps can help you eat less food overall and more healthy foods than in the past.  These are simple little baby steps that can take you a long way to improving your diet without angst.  Make this new year a healthier one for you and your family.  It is in your power to do so!

What do your eyes see when they look at your plate?

EATING TO PROTECT YOUR BRAIN

As I constantly state on this blog, everything we eat affects our bodies for the good or for the bad.  One area we all want to protect is our brain and there are specific foods to do that, too.  If you are eating a healthy diet on a routine basis, you are eating to protect your brain!  If you aren't eating a healthy diet, resolve to do so this year starting now!  Eating to protect your brain is so easy.  Here are a couple of simple suggestions:

• Eat plenty of produce!  The antioxidants, mentioned often on this blog, found in produce are brain protectors.  These important antioxidants protect the brain against cell and tissue damage.  So load up your plate everyday with brain-healthy produce!  Plan to eat 5 to 8 servings daily of produce (fruits and vegetables).  That may sound like a lot but remember a serving is really only a half cup in many cases.  You should be able to work fruits and/or vegetables into every meal.  Remember that lettuce, tomatoes, and other condiments on sandwiches count, too, so always add some condiments to your sandwiches.
• DHA, an omega-3 fatty acid in seafood, is associated with as much as a 39% risk reduction of getting Alzheimer's disease.  You should have 3 4-ounce servings of fish per week, especially wild-caught salmon and canned chunk light tuna.  Or if you are like me and just can't stand seafood, take a DHA pill.  Take a 1,000 milligram pill per day.  Look for the pills made from algae instead of fish.  Sometimes the fish used in these pills contain mercury.  You can also get DHA from walnuts, pumpkin seeds, and flax seeds although these contain much smaller amounts than do the fish.  I use flax seed in baking, on my oatmeal, etc.

Note:  Be sure you include spinach in the produce you are eating.  Spinach contains folate, also known as folic acid, Folate can reduce levels of homocysteine, an amino acid in the blood.  High levels of homocysteine are associated with a loss of cognitive function.  Studies have shown that persons with low levels of folic acid are much more likely to suffer from Alzheimer's disease.

SHOULD YOU GO GLUTEN-FREE?

Should you go gluten-free?  The simple answer is no, unless you have celiac disease or a medically diagnosed gluten sensitivity.  A lot of people are jumping on the gluten-free bandwagon because it is popular right now.  But the experts warn you should keep eating gluten regularly if you have no medical reason to avoid it.  You could miss out on some vital nutrients by going on your own gluten-free kick.  

If you have celiac disease and need to eat gluten-free, shop carefully.  The situation is the same as it is for sugar-free, fat-free, etc.  When they take out a major ingredient, it is replaced by something else to keep the product tasty and palpable.  Read the labels, something you should always do anyway.  Don't assume that because a product is gluten-free it is a healthy product.  Many of these products contain extra fat and other processed ingredients.  When reading the labels on gluten-free products, choose the foods that don't have added sugar, are low in saturated fat, low in sodium (less than 5%), and are high in fiber, calcium, iron, vitamin A, and vitamin C.

EAT YOUR ORANGE AND GREEN VEGGIES

Your mother was right, you do need to eat your vegetables.  This is especially true for the orange vegetables such as carrots, sweet potatoes, yellow squash, etc which are high in an antioxidant called alpha-carotene.  This is also found in the dark green vegetables such as broccoli and green beans.  Scientists have long known that eating vegetables can ward off chronic diseases.  A study published around ten years ago in the Archives of Internal Medicine found that this alpha-carotene could very well be the reason why.  The study found that people with high levels of alpha-carotene are likely to live longer and are less likely to die of heart disease and cancer than are those with low levels.  So, enjoy a colorful veggie plate!

CUCUMBERS FOR THE EYES

Cucumbers are so versatile you don't even have to eat them to benefit!  You can reduce eye swelling by slicing a cucumber and laying chilled cucumber slices on your closed eyes.  Leave on for several minutes for best results.  This information comes from San Francisco dermatologist Sonia Badreshia-Bansal, Dr. Jeffrey Dover, a founding partner of skin Care Physicians in Chestnut Hill, Mass., and Dr. Carolyn Jacob, director of Chicago Cosmetic Surgery and Dermatology.

WHY BREAKFAST?

If you are a regular reader of this blog, you know I always stress eating a healthy breakfast.  In fact that is one of the major points in the last several posts about making a commitment to your diet and health.  To be honest with you, I was never much of a breakfast eater earlier in my life.  Once my health situation, diabetes, required me to eat breakfast I discovered that it is easy to eat a healthy breakfast, it has improved my overall health, and it really does cut back on snacking and overeating throughout the day.  So for those of you who are like I used to be, I will keep nagging at you to make the change!  Below are a few of the reasons why eating a healthy breakfast is important:

• Better performance at work, school, etc.  Studies have shown that those who eat breakfast have a more positive attitude toward their work or school causing them to perform better.  A Boston study showed that children who started eating breakfast raised their test scores significantly and were late and/or absent less.
• Better nutrition overall.  Skipping breakfast can make it hard to get all the nutrients the body needs on a daily basis.  People who eat breakfast get more of the needed nutrients.
• And here is the big one!  Those who eat breakfast have better weight control.  When you eat a healthy breakfast, your body's metabolic rate revs up first thing in the morning.  This allows your body to burn calories faster than if you skip breakfast.  It is a proven fact that breakfast eaters maintain their weight more easily without those roller coaster ups and downs.

Once more allow me to remind you, we are talking healthy breakfast!  Not coffee and donuts!

FILE PHOTO

MAKE A COMMITMENT TO IMPROVE YOUR DIET - PART IV

When baking, always substitute half of the all-purpose flour called for with whole-wheat flour.  If you are a diabetic, substitute at least three-fourths (I substitute all).  You can make the whole-wheat a little lighter by sifting 2 or 3 times.  They also have a whole-wheat pastry flour now that works well. My favorite is white whole-wheat. It is whole-grain but is made from white wheat rather than the traditional red wheat. All-purpose flour is made from red wheat that is bleached to make it white! The more whole-grains and the less refined grains you use, the healthier for you.  This is another easy way to make a small change that is very effective over time.  If you do not currently have whole-wheat flour on hand, add it to your grocery list!

This is a great flour to use.

 

I also use garbanzo bean flour in some of my baking.  It is great for us diabetics.  Whatever your health situation, start today to eliminate using only all-purpose flour in your kitchen!

 

By the way, I don't usually endorse products on this site, but I will tell you honestly, King Arthur Flours are very good.  I use them most of the time.

NOTE: Obviously if you have a gluten problem, this post does not pertain to you.

MAKE A COMMITMENT TO IMPROVE YOUR DIET - PART III

You can cut back on starchy foods like potatoes, pasta, etc in soups and casseroles by substituting part of the amount called for with cooked barley, brown rice, etc.  Also use raw oats or cooked barley or cooked brown rice as a substitute for crackers or bread in meatloaf.  If you really prefer bread crumbs in meatballs and meatloaf, be sure you use whole-grain crumbs.  This is another simple change to make that is so easy to make yet so beneficial to you!

file photo

MAKE A COMMITMENT TO IMPROVE YOUR DIET - PART II

Another easy way to make a subtle but very important improvement to your diet or eating habits is to check out your snack cabinet.  You will probably find an assortment of fats, sugars, empty calories, etc there.  Get rid of them and replace them with healthy nuts, whole grain crackers, popcorn, etc.  And remember not to load that popcorn down with butter, the crackers with fatty toppings, and to eat all of this in moderation!  Choose hummus for the crackers, make dips with yogurt, keep fresh fruit on hand, etc.  You will be surprised how tasty these things can be and how much better you will feel when you start putting healthier treats into your body!

Strawberries are a great example of a healthy snack.

MAKE A SIMPLE COMMITMENT TO IMPROVE YOUR DIET

As we started the new year, did you talk of wanting to improve your health, diet, lose weight, etc? While many feel it is just too daunting to attempt, let me assure you it does not have to be complicated.  There are so many little things you can do to improve your diet and take better care of your body.  This blog shares many ways to help you along. One of the best places to start is with breakfast.  Let a good breakfast not only get your day started, but let it get you started off to a healthier year.

One key to eating right and living a healthy lifestyle is to eat a healthy breakfast every morning.  While this is true for everyone, it is even more important for diabetics.  You should eat something, even if it is just a few bites, within 30 minutes of getting up in the morning.  This is what tells your body to come out of hibernation and sets everything to working for you.  But the key to this is to eat a healthy breakfast.  Coffee and donuts are not a healthy breakfast - sorry about that!  To get your day off to a healthy start, eat some type of whole grains with some fruit, protein, etc.  There are lots of whole grain cereals, including oatmeal available.  Forget about cereals loaded down with sugar and add some fresh fruit atop yours.  There are also plenty of delicious whole-grain breads on the market that can be used for healthy toast.  If you enjoy your morning pancakes, change them up a little.  Instead of your regular pancakes topped with sugary syrup, try pancakes made with oats, buckwheat, etc.  Top them with fresh fruit or some pure maple syrup.

Do not skip breakfast.  You will be setting yourself up for snacking and overeating later!

file photo

EASY WAY TO LIGHTEN UP

This post is an easy way to improve your diet.  It is a simple yet effective way to make a subtle change in the foods you prepare without doing something drastic.  Cut back on salt!  We have a tendency of use way too much salt in America.  If you are one of those people who automatically adds salt to the food on your plate, start tasting your food first.  Here is the easy part - buy canned foods labeled salt-free or low-sodium.  This is especially true for foods such as canned tomatoes that you will probably be adding to sauces, soups, pastas, etc that are already salted.  Even better, buy frozen vegetables instead of canned when possible.

Too much salt in the diet causes the body to retain fluids causing weight gain.  It also raises blood pressure, puts stress on your heart, etc.  For your health and your weight, cut back on salt.  Notice I didn't say eliminate salt.  That should only be done through your doctor's instructions.  But most of us could cut way back on salt and be healthier and slimmer for it.

ADDING LEAN HAM AS A HEALTHY WAY TO ENHANCE FLAVOR

Today there are lots of healthy ham products.  Pork producers are bringing out reduced-sodium hams.  They have also introduced lower-fat hams.  Lean ham is almost as lean as beef sirloin, some fish, and chicken breast.  Laura Marzen R.D. says that makes ham a good choice for adding smoky flavor, but little fat, to dips, casseroles, and vegetable dishes.  She has also stated, "There's something about vegetables cooked with just a little ham that makes them irresistible.  You can put healthful food on the table, but if no one eats it, no one gets the benefit."  She added, "The lesson here is that there are ways to enjoy foods like ham when you keep serving sizes small; just an ounce per person goes a long way in enhancing a soup's flavor."

EGGS - BROWN VS WHITE

Ever wonder if there is a nutritional difference between white eggs and brown eggs?  The answer is no.  Hens with white feathers lay white eggs and hens with red feathers lay brown eggs.  Sometimes people think brown eggs are more nutritious since they often cost more.  They cost more because the red feather hens are usually bigger and eat more.  In short, they are more expensive to raise.  Now there may be other factors involved with specific eggs such as organic, etc.  But one on one, a brown egg and a white egg are basically the same.

WHAT YOU CAN EAT FOR 60 CALORIES

The next time you have a hunger pain and start to reach for a candy bar, calorie and sugar laden granola bar, a bag of salty, greasy potato chips, etc, a make 60 calories, healthy choice instead.  According to the Mayo Clinic, you can eat the following snacks and only consume 60 healthy calories:

• A small apple
• 1/2 cup grapes
• 2 plums
• 2 tablespoons raisins
• 1 1/2 cups strawberries
• 2 cups shredded lettuce
• 1/2 cup diced tomato
• 2 cups spinach

EATING INTELLIGENTLY FOR WEIGHT LOSS

I came across this statement during some of my research and I thought it worth passing along.  Many people think losing weight means starving oneself.  And this is so not true!  Here is the statement I read in a weight loss/health book by Jordan Rubin: "Losing weight is not necessarily eating less; it's about eating more intelligently - more of the "right" foods." While we are individuals and each of us has different dietary needs, there are some guides we should all follow.  We can all benefit from the following simple tips:

• Cut out processed foods. 
• Eat whole grains instead of refined grains.
• Go from regular or whole milk to low-fat or fat-free milk and dairy products.
• Add more fresh fruits and vegetables to your diet.
• Eat 5 or so small meals a day instead of 1 or 2 big ones.
• Cut out sugary beverages.
• Drink lots of water.  Most people do not drink enough water on a regular basis.

In most cases, fad diets are not a good idea.  Most people who lose weight on such diets will gain back the weight they lost, plus more, once they go off the diet.  And they will eventually go off the diet.

Take care of your health and make the dietary changes necessary for you.

SNACKING FOR YOUR SKIN

Dermatologist David Colbert, MD, stated, "Skin is a matrix of proteins, water, and fats that needs a non-processed food supply for replenishment."  Here are some foods, especially snack foods, that are recommended for keeping your skin healthy.

• Almonds: Full of skin-plumping fats and vitamin E.  Vitamin E is a powerful antioxidant that helps offset UV damage to the skin.  Tip - almonds are also heart-healthy.
• Dark chocolate with at least 72% or higher cacao content.  Dark chocolate at this level is also full of antioxidants that fight skin damage.
• Blueberries are an excellent snack choice for many reasons.  However, here we are talking about the skin and blueberries not only provide those protective antioxidants but also collagen-protecting vitamin C as well.
• 
  
  
  

CLEAN OUT YOUR KITCHEN PANTRY

Let's face facts.  You know you have food in your kitchen right now that shouldn't be there.  I'm not talking about expired dates.  I am talking about foods you know you shouldn't eat.  Whether they are unhealthy for you or something that will sabotage your diet, you know they are there!  Get them out of your house and don't bring them back in - ever!  Give them away, if you have a hard time throwing food away.  If you can't bring yourself to toss food in the trash, box them up and take them to your local food bank or other charity; just get rid of them!

Do yourself a favor first.  Do not attempt this when you are hungry.  This should be done after a meal.  There is no need to test your resolve by trying to get rid of your favorites when you are hungry!

Here is a partial list of things that need to go.  The list will be different for everyone depending on one's health or dietary needs, but this is a good beginning for anyone:

• white rice
• regular pastas
• sugary treats
• high-fat foods
• sugary cereals
• sugary beverages
• buttery microwave popcorn
• regular potato chips (baked are okay in some circumstances)
• canned fruits in syrup
• refined white breads
• canned veggies loaded with salt and/or sugar

file photo used for reference only

EATING FOR YOUR HAIR

What you eat affects your entire body and that includes your hair!  Did you know that eating fish, lean meat, nuts, and organic dairy helps grow strong hair strands?

file photo

NUTRITION AND CANCER BY JIM GORDON, MD

Note: This post is from 2012.

Dr. Gordon is the founder and director of the Center for Mind-Body Medicine in Washington, DC and sponsors several annual symposia that address the issue of Food and Medicine programs.  His training sessions include hundreds of doctors from around the country.  Dr. Gordon is a pioneer in the use of nutrition to impact cancer.  When asked if what he teaches makes a difference, he replied, "People with cancer are told by their oncologists, 'This is the treatment: surgery, chemotherapy, radiation, maybe even immune therapy.  Everything else is regarded as, at worst, unnecessary, peripheral, or, at best, complementary....'.  I think that is a major misconception.  The data in standard textbooks on nutrition and cancer is that cancer is related in some way to nutrition.  It stands to reason that if nutrition is a significant factor in the development of cancer, you would want there to be a focus on nutrition as part of the treatment and the prevention of recurrence in cancer."

If you or someone you love receives a diagnosis of cancer, I believe it is important to discuss nutrition and your diet with your medical team.  If they are dismissive, do research on your own or seek out other doctors or nutritionists to help you.

There are many posts on this blog regarding foods and cancer.

I am not saying nutrition will cure cancer, only that it could be helpful to those diagnosed.

 A healthy diet always includes lots of fruits and vegetables.

BLUEBERRIES AND STRAWBERRIES MAY DELAY COGNITIVE DECLINE!

What a great thought that something so tasty may help keep our minds sharp longer!  Researchers have discovered that both blueberries and strawberries reduce cognitive decline in us older adults. The results of their research suggest that cognitive aging could be delayed by up to 2.5 years in elderly people who consume greater amounts of the flavonoid-rich berries. Credit is given to the high amount of flavonoids, natural chemicals that exert powerful effects in our bodies, that are found in these berries.

Photo courtesy of Home Depot

THE IMPORTANCE OF CHICKPEAS IN THE DIET

Chickpeas, also known as garbanzo beans, are a staple that should be in everyone's pantry.  First of all, they are an excellent source of protein so anyone who wants to cut back on animal protein definitely needs chickpeas in their diet.  Chickpeas are also an anti-inflammatory, which has been discussed on this blog as vitally important to our overall health.  Another nutritional benefit of eating chickpeas is the fiber benefits.  Again, fiber has been discussed on this blog as vitally important to good health.  Chickpeas are also good regulators of blood sugar and cholesterol.  And along with other high-fiber vegetables, chickpeas help to flush toxins from the body, and they may reduce colon cancer risks.

It really is easy to include chickpeas in your diet on a regular basis.  Add them to salads, toss them in soups and casseroles, etc.  As a diabetic, I sometimes just open a can of chickpeas and eat a spoonful or two if my blood sugar starts to spike.  If chickpeas are not a regular part of your diet, you should consider adding them!

file photo