SOME 'HEALING FOODS' FOR CANCER PREVENTION

Last month I posted a couple of posts regarding healing foods.  Today I am going back to that with a list of some "healing foods" for cancer.  Would you believe that after several decades of studying this devastating disease known as cancer, doctors and scientists have come to the conclusion that up to 50% of all cancers may be linked to diet?  Think about that for a second and let the fact sink into your mind that what you eat or don't eat could be setting you up to have or escape certain types of cancer.  That is a powerful thought!

One of the things that often confuses us is fat in the diet.  According to the National Cancer Institute, reducing the amount of fat in our diets is one of the most important things we can do for cancer prevention.  However, that statement must be analyzed.  While the NCI says we shouldn't get over 30% of our calories a day from fat, not all fat is bad.  They recommend no more than 10% of your calories a day from saturated fat which is considered one of the bad fats.  While at the same time you need the fats from oils such as canola and olive.  But remember that reducing unhealthy fats is very important in cancer prevention.

Here is a partial list of some foods that are recommended as Healing Foods for reducing your risks of developing several types of cancers.

• All cruciferous vegetables (other posts on this blog describe these veggies.)
• All dark green and yellow fruits and vegetables
• All whole grains
• Dried Beans
• Wheat Bran
• Citrus Fruits
• Fish, especially the fatty ones ie salmon, tuna, rainbow trout, etc
• Nuts
• Onions
• Peppers
• Salad Greens

As already stated, the above is a partial list but I'm sure you get the idea.  If you aren't currently eating several of these items on a weekly, if not daily, basis, I suggest you start doing so now.  It is  not too late to improve your diet.

 

BE AWARE OF THE EARLY WARNING SIGNS OF OVARIAN CANCER

I am busy archiving my old Internet articles and I came across this one today.  This is important information that I am going to share with you here before I deep six this one!  This is an old article first published in 2008 but it is still important information.

As a survivor of both breast and colon cancers, I want to always bring cancer awareness to the general public. While I have not had ovarian cancer nor been around anyone who has, I was struck to realize how easily the symptoms of this horrible disease can be mistaken for minor health problems. Don't take chances with your life, if you or someone you love shows any of the symptoms listed below, please go to your gynecologist and explain your symptoms.

Ovarian cancer is often known as the silent disease because so many women don't realize they have it until it's too late. As a cancer survivor, I always want to take advantage of getting any cancer information out to the public. According to Mark Messing, M.D., a gynecological oncologist with the Baylor Health Care System in Texas, some of the earliest signs of ovarian cancer are:

* Bloating
* Pelvic pain
* Abdominal pain
* Difficulty eating or feeling full quickly
* Changes in urinary or bowel functions

Unfortunately, these symptoms are very common to many women and can certainly be signs of other problems. However, if you or someone you love shows any of these symptoms and they persist over a few weeks, over-the-counter meds aren't working, etc, contact your doctor immediately. Dr. Messing says women too often try over-the-counter medications for too long, have bloating but assume they are just gaining weight, etc. It is better to be checked out by your physician than to try to doctor yourself or ignore the symptoms. Many times ovarian cancer will not be the problem. But in the cases where it is present, early detection is vitally important, as it is with all cancers! Don't take chances with your life; you only get one!

Remember, no one knows your body like you do!!

file photo

CITRUS FOR YOUR CHOLESTEROL

Would you believe citrus fruits are good for your cholesterol levels?  Oranges, grapefruits, lemons, limes, etc are rich in flavonoids.  The predominate flavonoid in citrus is hesperidin with is credited with boosting levels of "good" HDL cholesterol and lowering "bad" LDL cholesterol and triglycerides.  What a tasty way to improve your cholesterol levels!

file photo

EASY WAYS TO ADD WHOLE-GRAINS

You probably get tired of reading about whole grains on this blog.  Well too bad because here I go again. I do so because adding whole grains to your diet on a daily basis is essential to good health!  You may say, "I don't like whole-grains, I can't have wheat, etc."  Well, here is an easy way to sneak whole grains into foods that you and your children will not even notice.  When making a meatloaf, meatballs, or burgers, mix in 3/4 cup of uncooked oats (quick oats are fine and are smaller, thus less noticeable) per 1 pound of meat.  If you choose to use breadcrumbs, be sure you are using whole-grain bread to make the crumbs. 

Whole grains are packed with vitamins, minerals, antioxidants, and fiber, all essential to good health.  Whole grains have been proven to reduce the risk of heart disease, stroke, diabetes, and they can assist with weight control, too.

If you have a hard time transferring from all-purpose flour to whole-wheat, give white whole wheat flour a try.  It is made from hard white Spring wheat rather than the traditional red wheat.  It bakes up lighter in texture than does the traditional whole-wheat flour.

Another way to get more whole grains into your diet is to make less side dishes with white rice, potatoes, and regular pastas.  Make more side dishes with brown rice, whole-grain pastas, and start adding risottos, pilafs, etc to your meals using barley, brown rice, bulgar, or quinoa.

Make changes gradually if you have to but make them.  Your body will thank you by feeling better, performing better, and lasting longer.  That is a pretty good trade-off!

RAINBOW TROUT

Most everyone knows you should eat fatty fish such as salmon, mackerel, and sardines because they are high in the omega-3 fatty acids.  But did you know that rainbow trout are also considered a fatty fish?  So if you tire of the usual fatty fish or just plain don't like them, consider adding rainbow trout to your diet.  Research and scientific evidence says that 2 servings a week of fatty fish can slash your risk of dying of heart disease by as much as 36%!

file photo

GRASS FED BEEF AND LAMB

If you are concerned about getting more omega-3s in your diet, you should buy beef and lamb that have been grass fed.  Research shows that grass-fed beef and lamb both deliver more omega-3s than do their grain-fed counterparts. 

APPLE SKINS

 

Research posted a few years ago in the journal PLoS ONE found that the skins of apples contain ursolic acid.  Ursolic acid is believed to boost metabolism by increasing muscle mass and a type of body fat that helps to burn calories.  So when eating an apple, you might want to consider not peeling it.  This is a case where you might want to go organic so you can be sure your apples haven't been chemically sprayed.

2 DOZEN WAYS TO SNACK FOR UNDER 100 CALORIES

I came across this article this evening that I wrote some years ago for an internet publication.  In reading it over I thought how much it still applies today, especially when so many are promising to eat better and/or lose weight.  I am posting it in the original publication:

As human beings, we all feel the need to nibble from time to time. It is part of our human nature. There is nothing wrong with snacking, sometimes, it is even recommended. As a Type II diabetic, I was surprised when it was recommended that I eat small amounts 5 times a day. Yes, that means snacking. It's what you nibble on that counts. Here are twenty-four ideas for snacks that won't leave you feeling guilty and come in at under 100 calories. Since some of the resources that publish these articles do not allow for keywords to be repeated, the word "calories" cannot be repeated after the number listed below. However, you will note that is what the number means. And remember different brand names and sizes, such as the mini carrots, can make a small calorie count difference. But the numbers given are the general accepted numbers for these items.

                
1. 1-ounce or 3 tablespoons of raisins = 85

2. 1 string cheese stick = 72

3. 1/3 cup sliced apple with 1-oz reduced fat Swiss cheese = 92

4. 4 Hershey's chocolate kisses = 98

5. 1/3 cup frozen lowfat vanilla yogurt drizzled with 1 tsp warm honey = 91

6. 20 jelly beans = 81

7. 10 baked tortilla chips with 1/4 cup salsa = 95

8. 1 cup sliced cucumber with 1/4 cup lowfat plain yogurt for dipping = 58

9. 1 pretzel rod wrapped with 1 thin slice of lean turkey or ham = 73

10. 1/2 cup fat-free butterscotch pudding with 1 vanilla wafer = 87

11. 3/4 cup nonfat chocolate milk = 96

12. 8 mini carrots = 40

13. 50 thin pretzel sticks = 96

14. 3/4 cup seedless grapes = 86

15. 10 dried apricot halves = 83

16. 10 bakes tortilla chips = 85

17. 12 cherry tomatoes = 43

18. 1/2 cup miniature marshmallows = 73

19. 1 mini bagel, toasted, with 1 tbsp lowfat ricotta cheese = 88

20. 1/4 cup chocolate sorbet with 1/4 cup sliced banana and 1 tsp chocolate syrup = 93

21. 5 bite sized tootsie rolls = 90

22. 1/2 cup Cracker Jack = 85

23. 6 plain mini rice cakes = 46

24. 2 tablespoons dry-roasted sunflower seeds =93

Enjoy!

clipart

ADD FOOD AND SUBRACT CALORIES

The next time you make pasta or other dishes using a sauce, add some pureed carrot, cauliflower, etc to the sauce. Buy steaming a veggie and adding it to the sauce studies have shown we feel fuller sooner and therefore eat less calories. If you don't go overboard with the veggies, most people won't even realize they are there! This trick has been known to save people between 300 and 400 calories a day.

file photo

SOME FACTS ON FAT

Do not avoid eating all fats! In moderation, healthy fat (naturally occurring fat) is a necessary part of a healthy diet. We should, however, stay away from artificially produced fats better known to us as trans fats. Trans fats are created during a manufacturing process that turns liquid oils into solid fats. Trans fat are found in margarine, shortening, packaged baked goods such as Twinkies, doughnuts, and a lot of fried foods such as some french fries, fried chicken, etc.

According to the American Heart Association, eating trans fats increases our risk of developing heart disease, having a stroke, and developing diabetes. That is why I suggest people use butter instead of margarine. The FDA mandated trans fats be eliminated from foods by 2018. However, it is a good idea to look at labels to avoid trans fats.

There are some animals that have a small amount of naturally occurring  trans fats and those are not harmful in reasonable amounts. Some lamb, beef, and butter have these natural trans fats. A 2016 study found a small or neutral effect of butter consumption on rates of mortality, cardiovascular disease, and diabetes. A 2015 study analysis in the British Medical Journal found a negligible association between saturated fats and mortality or cardiovascular disease, but a 20 to 34 percent risk from artificial trans fat consumption.

If you are curious about which foods have healthy fats, the following foods are some that fall into that category: avocados, nuts, seeds, dark chocolate, and salmon and other fatty fish. Salmon and other fatty fish are rich in omega-3 fatty acids which are vital for brain and heart health.

One should eat a balance of protein, carbohydrates, and healthy fats.

This is a Betty Crocker photo.

DATE SUGAR

Another post on sugar for all you bakers out there or those reading ingredient list on nutritional labels (You are aren't you?).

Date sugar is a sugar made by grinding dates.

• 1 cup = 480 calories (240 less than granulated sugar)
• Since date sugar is made from ground dates it has all the same nutrition as dates, including potassium and calcium.
• Date sugar is similar in antioxidants as molasses which was listed here a couple days ago.
• Some of the best uses for date sugar are banana bread and bar cookies.
• When substituting for granulated or brown sugar in recipes, use 3/4 cup date sugar for each cup of sugar called for.

file photo

MAPLE SYRUP IS A SUGAR

Continuing on the sugar series, today's post is about Maple Syrup.  Please note this is about Pure Maple Syrup and not the fake stuff you shouldn't be using anyway!

• 1 cup = 800 calories (80 more than granulated sugar)
• Chemical make-up is around 50% glucose and 50% fructose, depending on the grade.  Pure Maple Syrup contains a small amount of polyphenols, antioxidants that help to quell inflammation.
• Best uses for maple syrup are topping for pancakes, waffles, and French toast.  Also great for glazing or marinading pork or chicken.  Personally, I like a dab in my oatmeal.
• To substitute Pure Maple Syrup for sugar in recipes use 3/4 cup of syrup for each cup of sugar called for in the recipe and reduce liquid called for by 2 tablespoons.

TURBINADO SUGAR

Turbinado is also known as raw sugar.  Turbinado sugar is brown from the small amount of molasses that has not been stripped out.

• 1 cup = 720 calories like granulated and brown sugars
• Chemical make-up is 50% glucose & 50% fructose (same as granulated and brown)
• Best uses for turbinado sugar are as toppings for cookies, breads, etc where you want a sugary crackle look.
• To sub for granulated in recipes you need to know that the amount is equal, 1 cup to 1 cup.
  
• file photo

Happy St Patrick's Day

 

MOLASSES IS A SUGAR

Continuing on this series of posts regarding sugar and the different types, today's post is about Molasses.  Molasses is stripped from sugar during the process of making granulated sugar.

• 1 cup = 960 calories (240 calories more than granulated or brown sugar)
• chemical component = 50% glucose & 50% fructose
• Dark molasses has the most antioxidant levels of all sweeteners (per serving, similar to levels of antioxidants in nuts and berries).
• Best uses for molasses: Adds a distinct flavor to baked goods, BBQ Sauces, brown breads, ginger cookies, etc.  Molasses also has a toasty, slightly bitter flavor.
• To substitute molasses for sugar in baking you need to use 1 1/3 cup of molasses for each cup of sugar called for in the recipe.  You need to reduce the liquid called for in the recipe by 2 tablespoons for each cup of sugar substituted and you should reduce your oven temperature by 25 degrees.

file photo

USING HONEY AS SUGAR

Continuing on with the various types of sugar, today's post is about honey.  Honey is often substituted for sugar and people often don't even know why.  Here are some facts about honey:

• 1 cup = 960 calories (that is 240 more calories per cup than granulated or brown sugar)
• Chemically, honey has slightly more fructose than glucose.
• Honey's antioxidant quality varies greatly depending on the type.  It is important to note that not all honey is the same.  The quality depends on where the bees get their nectar.  Buckwheat honey usually has the most antioxidants.
• Some of the best uses for honey are dressings, marinades, slaws, etc where it adds a sweet delicate flavor.  Many people like to use it to sweeten hot tea.
• When substituting honey for sugar in baking; for 1 cup of sugar called for, substitute 3/4 cup of honey.  As with Agave Nectar, reduce the liquid called for in the recipe by 2 tablespoons for each cup of honey subbed.  Lower the oven temperature called for in the recipe by 25 degrees for baking.

file photo

 

USING AGAVE NECTAR AS SUGAR

Continuing on with information on the sugars we use, today's post is about Agave Nectar. 

• 1 cup = 960 calories (That is 240 more calories per cup than granulated or brown sugar)
• Chemically agave nectar is 90% fructose.
• Best uses for this sweetener is in smoothies and iced drinks such as tea.
• When substituting for sugar in baking, use only 3/4 cup of agave nectar for every 1 cup of sugar called for in the recipe.  Then reduce the liquid called for in the recipe by 2 tablespoons for each cup of agave substituted for sugar.  You will also need to lower the oven temperature by 25 degrees.  If the recipe calls for baking at 350 degrees, reduce that to 325 degrees.

 

This picture is used only because it is a free picture of agave nectar.  This is not an endorsement or nonendorsement of this brand.  One thing I do want to point out though. Many times these products say to use for sugar-free recipes.  Don't be mistaken; agave nectar is a form of sugar!  Agave nectar is marketed as a natural product which it is.  So is sugar and agave nectar is a form of sugar.  It is, however, mostly fructose which is absorbed more slowly by your body and is the type of sugar found naturally in fruit.It is a low-glycemic sweetener.

BROWN SUGAR

Continuing with the posts on the different types of sugar, today's post is about Brown Sugar.  Brown Sugar is granulated sugar with some of the molasses added back in.  Remember that granulated sugar is stripped of almost all nutrients during processing and that includes the molasses.  By adding some molasses back into the brown sugar, it has trace amounts more iron and calcium than does granulated or white sugar.  The calorie count stays the same as white.  Light brown sugar has some molasses added while dark brown sugar has even more molasses.

• 1 cup = 720 calories
• Chemical make up is 50% glucose & 50% fructose.
• When used in baking it adds a bit of caramel flavor.
• When substituting for granulated sugar in baking/cooking, you need not change the amount called for in the recipe.
• Should be used minimally by diabetics.

file photo

GRANULATED SUGAR

A few days ago, I posted about sugar, both natural and added, in the American diet.  I have been thinking about that post and decided to go a little further with it and give some information on the main different types of sugars we commonly use.  Today will feature granulated sugar, the most common sweetener used in America today.  All the information below is strictly related to granulated sugar:

• 1 cup = 720 calories
• The chemical makeup is 50% glucose and 50% fructose.
• Processed to the point that is has very few vitamins and minerals remaining.
• Best sweetener to use for good results in sugar cookies, meringues, toppings, and delicate fluffy cakes.
• To use in baking, follow the recipe directions for how much to use.
• Should be used minimally by diabetics.

file photo

MORE REASONS TO GO FOR NUTS

Nuts not only make tasty snacks and add flavor and crunch to other dishes, especially salads, but they are very healthy. Now don't go overboard but you really should eat about a handful of nuts a day. In addition to all the posts on this blog regarding nuts and their health benefits, recent research at Harvard University showed that eating 2.4 ounces of nuts a day can lower bad cholesterol by 7.4%. 2.4 ounces is approximately a handful of nuts. Not only do they lower bad cholesterol, they help to ward off both heart disease and cancer. Ying Bao, an epidemiologist who led the study, is quoted as saying, "People who ate a serving of nuts five or more times a week saw an 11 percent reduction in deaths due to cancer.

Now don't take this information and go buy a bag of salted or candy-coated nuts. This information refers to plain nuts.

INTERESTING INFO ON SUGAR IN DATES

In doing some research on foods and their relationships to cancer, I came across some interesting information on dates.  

Some of the sugars found in Libyan dates were shown to have potent antitumor properties.  Another of the sugars in dates is beta-D-glucan which regulates cholesterol and blood sugar levels by slowing down the absorption of glucose.

Did you even realize there is a sugar which helps control blood sugar levels?  Prior to this research I certainly didn't.

file photo

COLOR MATTERS IN THE GROCERY STORE

When grocery shopping keep this in mind. Research has shown that the color red triggers hunger. So be careful, especially in the snack aisles, those red packages may be drawing you in. Be especially aware if your children are shopping with you.

MILK IN COFFEE

If you have osteoporosis or need more calcium, consider adding milk to your morning coffee. Research has shown that those with osteoporosis should have milk in their coffee. Researchers state that just 1 teaspoon of milk per cup will offset the calcium loss. Note this is milk, not non-dairy creamers.

file photo

MILK ALTERNATIVES

To put it simply, a lot of "alternative" foods and beverages are not what you should be eating or drinking.  Today it is almost faddish to say you are intolerant of this, that, or the other.  And let me state up front there are people who truly are lactose intolerant, allergic to glutin, etc.  And for that handful of people, the numbers are much less than the advertising community would have us believe, alternatives are very important.  In fact they can be a matter of life or death.  So this is not directed to those people who have serious health concerns with certain foods.  That said, for the average person, milk from a cow (or even a goat), is better for you than the alternatives.  To back me up on this point, I am posting this from the people at Rodale who produce medical-type books about health.  I quote,

"Non-dairy milks are growing in popularity and oftentimes are seen as a healthier alternative to good 'ol moo juice-but upon closer examination, it is hard to decipher what makes them healthier for the average person. If you have a whey or casein allergy, then milk alternatives are a must-have, and if you are lactose-intolerant then they can be useful. Outside of those situations (which are rarer than most people think), cow's milk is better for you than any flavored almond, soy, coconut, or other dairy-free milk.

With the exception of soy milk, this class of beverages is seriously lacking in the protein department, a place where milk excels. Then there's the fact that additives are needed in order to enhance the flavor, texture, and appeal of these milk alternatives-and unfortunately sugar is one of these major ingredients in addition to fibers, binding agents, and added vitamins and minerals. The levels of additives needed to mimic the flavor, taste, and nutritional profile of milk varies from alternative to alternative, but if you don't have issues with lactose or dairy proteins, then you are probably better off reaching for real milk."

If you notice in the above paragraph, sugar - as mentioned on this blog's post yesterday - is one of the added ingredients in these milk alternatives.  Remember, as mentioned in yesterday's post, the naturally occurring sugar in cow's milk is a natural, not added, sugar.

Again, I want to remind you that natural substances are almost always preferable to manufactured ones.

file photo

INTERESTING INFO ON SUGAR

NOTE: This is an article I wrote 9 years ago. 

As I was doing some research today at the college, I came across some interesting facts regarding sugar.  No wonder America has an obesity problem!

• The average American now eats approximately 28 teaspoons of added sugars a day.  That is more than 90 pounds per year.  Note this is added sugars which is those sugars that are added to food and not found in foods in their normal state.
• Read that above bullet again keeping this in mind: The American Heart Association recommends a limit of (added sugars) 100 calories of sugar or 6 teaspoons a day for women and only 150 calories or 9 teaspoons a day for men.
• Americans are spending almost a quarter of their grocery dollars on processed foods and sweets.  That number is twice what it was 20 years ago.  A side note from me - One of the best things you can do for yourself and your weight and/or health is to cut way back on processed foods.  Use as many fresh, frozen, and/or whole foods as you can.
• You know I always stress that you read the nutritional labels on anything that goes in your mouth.  Keep this in mind regarding sugar content on said labels, the sugar amount listed is the combined natural and added sugars.  To see the added sugars, you need to read the ingredients list and remember the first item is the most down to the last one being the least.
• All of the following ingredients, commonly listed in food products, are aliases for sugar:

1. dextrose
2. fructose
3. honey
4. invert sugar
5. raw sugar
6. malt syrup
7. rice syrup
8. sucrose
9. xylose
10. molasses
11. corn sweetener
12. fruit juice concentrate
13. high fructose corn syrup
14. brown sugar
15. corn syrup
16. glucose
17. lactose
18. maltose
19. evaporated cane juice
20. agave nectar
21. cane crystals
22. cane sugar
23. crystal-line fructose
24. barley malt
25. beet sugar
26. caramel

I listed all those names by number to get your attention to just have many times food manufacturers sneak sugar into the products you buy and feed to your family.

If you only make one major change in your kitchen this year, make this one for all your family's sake.

file photo

AN OVERLOOKED BENEFIT OF BLUEBERRIES

Do you ever feel achy after strenuous exercise or activities? If so, try eating some blueberries. Blueberries have many good benefits but one that isn't often talked about is their ability to lessen aches. These tasty little berries are packed with malvidin glycosides, compounds that fight the molecules that cause discomfort after we participate in strenuous exercise and/or activities. What a tasty way to alleviate that achy feeling!

This information is from the journal Molecular Nutrition & Food Research.

Photo from Louisiana AgCenter

UNDERSTANDING WHOLE GRAIN LABELING

I have written about this before but feel it is important enough to mention again. Many people decide to work on improving their diets and their weight, which is almost always a good idea.  As whole grains play a role in both, I am once again urging you to read the labels on all food products before you buy them.  As has been mentioned previously on this blog, if you are going whole grain, look for the Whole-Grain Seal that is shown below.  Without that seal, you may not be getting whole grain except in a small percentage.

A few years ago, I decided to check out the grocers' shelves on products labeled whole grain. I was surprised how many 'Whole Grain products' are not really whole grain.  I was reminded that a product can be called a whole grain product but actually be only 51% whole grain.

For a label to have the whole grain stamp all the grains in that product must be whole grain and contain at least 16 grams whole grain per serving.  Products packaged as whole grain, without the seal, only need 51% whole-grain to make the claim and can be as low as 8 grams of whole grain.  NOTE, however, it is possible for a product to be whole grain and not have the above seal.  Again, read labels on all food products.  Go for 100% whole grain when at all possible

WOMEN AND WALKING

Almost all of us can walk.  If you can walk, you need to be doing so.  I am a big advocate of taking a far from the door parking space at the mall, carrying in groceries, etc, one bag at a time, taking the stairs when possible, etc.  These simple things keep you moving and give you much needed exercise.  But I am talking about real walking here, at least 20 to 30 minutes at a time.  Consider these facts:

• According to a Harvard Medical School study, walking just three hours a week cuts the risk of heart attack and stroke in women ages 40 to 65 by 40%.
• Women who walk 40 to 45 minutes 5 times a week are sick with colds or flu only half as often as sedentary women.  This information comes from Appalachian State University.

Just those two statistics alone should be enough to get one moving!  And there are many more benefits to walking.

The good thing about walking is that it is available to almost everyone.  No expensive equipment, a gym is not required, etc.  According to Kathy Smith, a fitness instructor, "Walking is an equal opportunity exercise.  There aren't any biases against uncoordinated people, and everyone knows how to do it.  It's a 'no excuses' workout because you don't need equipment or a gym."

The statistics in this post are on women.  However, walking is a good exercise for men, women, and children!

file photo

BELIEVE IT - POPCORN IS A HEALING FOOD

Sometimes popcorn gets a bad rap.  We are warned to avoid it in movie theaters, etc.  But it is not the popcorn that is bad.  We have slathered popcorn with butter, salt, sugary syrups, etc. to the point the healthy, healing popcorn has a hard time getting noticed.  Make your own healthy, healing popcorn by air-popping it.  A handful of air-popped popcorn has only 6 calories.  Popcorn contains a little bit of iron to help us fight fatigue and it contains some B-vitamins that help to steady one's nerves.  So, make yourself some popcorn and sprinkle it with a tiny bit of salt or some other spices and herbs.  Curry powder, chili powder, garlic powder, etc are all great for sprinkling on popcorn.  Mix with some pumpkin or sunflower seeds and/or some nuts for a healthy snack.

WHAT IS A HEALING FOOD?

The editors at Prevention Magazine put it in a simple way that is easy to understand.  A healing food is one that is short on elements we know are bad for us, like saturated fat, cholesterol, salt, and too many calories.  A healing food is chock-full of things we have learned are good for us, like select vitamins and minerals, fiber, and fish oils.  These healing foods can be found in a wide variety of foods that are readily available to us all.  If you think that is complicated, here are a very few examples of healthy healing foods:

• fish
• lean meat
• poultry
• beans
• broccoli
• sweet potatoes
• cauliflower
• cantaloupe
• seeds such as sesame
• yogurt
• fresh fruit
• fresh vegetables
• whole grains
• members of the onion family, including chives

Like I stated earlier, this list is very small but you can see how readily healthy healing foods are.  Remember this, for any food to be healthy, even healing, it should be consumed in reasonable portions.  It is not healthy to overeat any foods.  Also remember how you cook foods and the things you add to them can sometimes destroy their healthy healing status!

LETTUCE LEAVES INSTEAD OF BREAD

If you are serious about cutting down on your calories and/or carbs this year, here is a simple trick for you.  Replace bread, wraps, or tortillas with large lettuce leaves when making sandwiches.  Constance Brown-Riggs, R.D., CDE, a spokesperson for the American Dietetic Association recommends this for people who want to cut back on their carbs and/or calories but still want to eat enough to feel full. This works for salad sandwiches, ie chicken, tuna, egg, etc, as well as meat and cheese sandwiches.  You will increase your vegetable intake and cut back carbs and calories.

file photo