LOOK AT YOUR PLATE

Do you ever take a look at your plate before you start eating?  If you don't, you should!  First of all, look at the quantity of food.  How big is the plate and how much food is it holding?  Secondly, what types of food are on your plate?  About half of your plate (this is especially important for diabetics) should be holding vegetables, and not just any vegetables!  We are talking a variety of colorful low carb vegetables, not french fries and onion rings.  Sorry 'bout that! :(  To complete that plate the other half should be divided in thirds, one-third for whole grains, one-third for beans, nuts, seeds, or low carb fruit, and the last third for protein including lean meat.  Studies have shown that the colorful vegetables are rich in vitamins and minerals that help prevent disease.  And a plate that looks like what I have described above will promote good blood glucose levels.  That is why I said above that it is important for diabetics.  It is also a good rule for anyone who cares about their health and their diet.

Be sure that bread is whole-grain!

A SIMPLE ANSWER TO 'WHAT IS LUPUS?'

Most people have heard of Lupus but don't really know what it is. Here is a simple way to describe lupus.

Lupus is an autoimmune disease in which the immune system attacks healthy organs in the body as if they were an infectious agent, such as a virus or bacterium. This is a basic definition of lupus erythematosus known as SLE. There are various types of lupus, but this is what is most generally referred to by people as lupus.

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EATING FOR A HEALTHIER LIFESTYLE

As most of you know I am a diabetic who was diagnosed approximately 13 years ago.  Since then I have done extensive research on diabetes, general health, and diet.  The following guidelines for diabetics are also good guidelines for everyone.  If you want to lose weight, be healthier, or control your blood sugar, you should implement these guidelines to your daily diet.

• Reduce the amount of sugary food and drinks that you consume.  Notice that includes drinks.  Many people get more sugar from what they drink than from what they eat!
• Watch your fat intake and cut it back.  This includes oils that include saturated and/or trans fats.  Olive oil and coconut oil are healthy oils and should be part of your diet.  Read the label on any oils you use and avoid the saturated and/or trans fats altogether.
• Increase the amounts of lean protein in your diet.  Chicken breast, fish, soy products, are all examples of lean protein.
• Here is a big one that is so easy.  Decrease your serving sizes!  Almost all of us are eating servings that are 2 to 3 times what they should be.  When eating out, ask for a to-go container with your meal. Most restaurant meals are at least twice what you should eat.  Immediately remove half the food from your plate and put it in the to-go container and out of sight.  Now you have another meal to take home for another day.
• Increase the amounts of fresh fruits (not canned fruits in sugary syrup), vegetables (fresh or frozen when possible), whole grains (get rid of all white rice, regular pasta, regular breads, etc from your pantry), beans (especially important for diabetics), and low-fat dairy (stop buying whole-milk and cheeses made from whole-milk).

These simple guidelines are basically from the Dietary Guidelines for Americans.  I have added some thoughts of my own.

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EAT TO PROTECT YOUR BONES FROM OSTEOPOROSIS

Osteoporosis is sometimes referred to as "the silent disease" because many times it is only discovered after a person suffers a broken bone.  It is estimated 10 million Americans have osteoporosis and another 44 million are at risk for this devastating disease. There are foods you can eat that will help to protect your bones from this disease but don't wait until you are diagnosed with osteoporosis to start eating these foods.  Make them a regular part of your diet today!

• low-fat dairy products
• dark leafy greens
• salmon
• oats
• tofu

I'm sure there are more but this is a good starting point.

In addition, walk and do other weight-bearing exercises.  This will help to prevent falls and fractures.

If you are concerned about your vitamin D and calcium levels ask your doctor to test them the next time you have blood tests.

Your doctor can also do a bone density test if you are at risk.

Did you know the following may be signs of early osteoporosis?

• loss in height
• decreased strength in your hand grip
• weak and brittle fingernails
• cramps, muscle aches, bone pain

MORE ON BANANAS

 

Since yesterday's post was about bananas, I thought it a good idea to follow up with this chart.

Should It Be A Banana A Day to Keep the Doctor Away?

 

Instead of eating an apple each day for optimum health, the adage should state that a banana each day keeps the doctor away.  Here we examine why.  The banana health benefits far outweigh those of the apple because it has many more vitamins and nutrients than their round counterparts.  

If you are diabetic, you may have been told to only eat half a banana at a time.  Here is the reason why; a banana has twice the carbs as an apple and also more natural sugar.  So, beware of that if you are a diabetic.  But here is the good news, a banana has five times as much Vitamin A and iron and three times as much phosphorus as an apple. In addition, bananas are also rich in potassium. 

The banana a “super food” that is an integral part of a healthy daily diet regimen.

Because of the abundance of vitamins and minerals, bananas are a great source of natural energy. Eating only two bananas will give you enough energy to exercise or workout for an hour and a half.  Note: If you are a diabetic and you eat two bananas you had better workout for an hour and a half!

Bananas are also ideal for eating during that midday lull when you feel tired and sluggish.  Instead of drinking caffeine or having a sugary snack, bananas provide a level of energy that lasts longer without the dramatic crash caused by caffeine and/or sugar.

Would you believe bananas are a brain food?  Because they are rich in potassium, bananas help the body’s circulatory system deliver oxygen to the brain. This also helps maintain a regular heartbeat and a proper balance of water in the body. 

Potassium is also helpful for reducing strokes and regulating blood pressure because of the way it promotes circulatory health.  Bananas are one of the foods commonly recommended for anyone suffering with high blood pressure.

The above are just a few of the benefits of eating bananas.  Are bananas a regular part of your diet?

Note: some of the above information was gathered from LifeScript

PROTEIN IN GREEK NONFAT YOGURT VS REGULAR NONFAT YOGURT

Are you aware that Greek nonfat yogurt has twice as much protein as regular nonfat yogurt?  This is especially important to diabetics.  Yogurt should be part of a healthy diet for almost everyone.  I realize some people can't eat dairy products but if you can, do yourself a favor and include some yogurt.  This is especially important if you are taking antibiotics.  Antibiotics can destroy the good bacteria in your digestive system.  Yogurt is a good way to replace it.

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THERE'S ALWAYS AN EXCUSE

I just couldn't resist posting this.  How many times have so many of us, said this? There is always an excuse not to eat right and to indulge in the things we love.  But seriously, quit making excuses.  You only get one body in this life so take care of it!

EAT SPICY FOODS TO REV UP YOUR METABOLISM

One of the things I do on a regular basis is add lots of ground cinnamon to my oatmeal everyday.  It not only revs up my metabolism, it helps regulate my blood sugar.  This is one of the best dietary changes I have made.  My point in telling you that is this; small diet changes can be very helpful in many ways.

Here is another good example: That beyond-hot mustard that comes with Asian takeout can rev your metabolism by 20 to 25 percent. "It boosts production of fat-burning hormones," says Lori Shemek, PhD, author of Fire-Up Your Fat Burn! Try adding one teaspoon to your usual vinaigrette.

If you aren't already using lots of spices in/on your food, give it a try.  You will be pleased with the results.

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AVOCADO FOR YOUR SKIN

The little avocado is full of goodies for the skin.  Avocados are abundant in essential oils and B-complex vitamins that are known to nourish the skin.

Vitamin B3 (niacin) is very important for healthy skin and avocados have an abundance of it.  Niacin is an anti-inflammatory that soothes irritated skin and red, blotchy skin.  One avocado contains 27% of your daily need of niacin.

If you aren't currently eating avocado, it would be a good idea to add it to your diet!

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DR JULIAN WHITAKER ON CHAMOMILE TEA

NOTE: This is an old post from 7 years ago. The number of years in the post have been updated.

I have followed Dr. Julian Whitaker for over 30 years.  I credit many of the things I learned from him for my life and health today.  Over twenty-five years ago I was spending almost as much time in the hospital as out.  I had doctors, specialists from all over the Dallas/Ft Worth Metroplex, telling me and my family there was really nothing else to be done for me.  I was in the emergency room so much (usually middle of the night) they finally started keeping my chart at the desk with my doctor's permission to go ahead and start the IV pain meds along with other meds first then call the doctor.  I decided, with my doctor's permission, to research how I could improve my health.  Some of my research led me to Dr. Whitaker.  I signed up for his newsletter, etc and started trying many of his suggestions.  I also followed through on other research. My doctors were amazed as they watched my health improve and they told me not to quit doing whatever I was doing.  Over the last 25+ years my health has improved to where I feel about as good now as I ever have. So when I got this information from Dr. Whitaker, being a diabetic myself, I thought I would pass it along.  I love tea and drink it often although chamomile is not my favorite.  I do intend to add it to my tea canisters and thought you might want to add it, too, after reading the following:

"Chamomile tea is well known for its calming effects. This tasty drink also boasts many other health benefits: It eases menstrual cramps, improves anxiety and sleep and treats the common cold. New research suggests that chamomile tea may also help people with diabetes.

Japanese scientists gave a group of rats with diabetes a chamomile extract every day for three weeks, while a control group received a placebo. Researchers found that the rats consuming chamomile had significantly lower blood glucose levels.

Studies show that chamomile can also suppress enzymes that are linked to an increased risk of complications commonly associated with diabetes, such as vision, kidney and nerve damage.

Of course, animal studies are a far cry from human clinical trials. But adding a cup or two of chamomile tea to your daily routine isn’t a bad idea - whether you have diabetes or not. Try drinking it with or right after meals, as chamomile has also been shown to aid in digestion and prevent heartburn and flatulence."

Yours in good health,
Dr. Whitaker"

BERRY TIME

It is the time of year when we see lots of good fresh berries at the markets.  Take advantage of these healthy berries for many reasons (often mentioned on this blog) but remember that berries are especially helpful in fighting off cancer.  According to Lisa Young, Ph.D, adjunct professor of nutrition at New York University, berries contain antioxidant compounds which may protect cells from damage linked to cancer.  They can also boost your immune system.

Colleen Doyle, M.S., R.D., director of nutrition and physical activity for the American Cancer Society, says, berries contain polyphenols, including ellagic acid and anthocyanins – antioxidants that counteract, reduce and repair damage to cells. 

Berries also contain an abundance of vitamin C and fiber which are potential cancer fighters.

So, take advantage of berry season, but eat berries year-round.  Berries are one of the best things you can add to your diet.

A HEART DOCTOR'S WARNING ABOUT DRINKING SODAS, POPS, WHATEVER YOU CALL THEM

Note: This post is originally from 2013.

"Most of us grew up with the idea that soda in moderation can be part of a healthy diet. But science is now telling us that those who drink just one serving a day have an increased risk of a heart attack. A can of regular soda packs the equivalent of 14 teaspoons of sugar, and unlike the white stuff in solid foods, liquid sugar in soda is absorbed by the body immediately. That's one reason why drinking soda regularly results in low levels of HDL, the protective cholesterol that prevents heart attacks. "If friends or family members still drink regular soda, I tell them to quit it." --Jeff Ritterman, M.D., cardiologist in Richmond, CA 

NOODLES PER YEAR!

Note: This is for the average person who does not have a wheat (gluten) allergy!  It is also very important for diabetics who should never eat refined grains.

How about this one?  Would you believe those who keep track of such things have said that the average American eats more than 15 pounds of noodles per year!  I hope you are eating whole-grain noodles - whether egg noodles, pasta noodles, etc.  You will be surprised how much eating whole-grain noodles will improve your health, your weight, shrink your belly fat, etc.

Note: This picture is not meant to endorse this particular brand of noodles!

ADD BEANS TO YOUR DIET TO LOWER DISEASE RISK?

Many nutritionists believe you can actually lower your disease risk by substituting beans for meat at least 2 meals a week.  "Studies have shown that people who eat more plant-based foods, which are lower in calories and richer in antioxidants than animal-based foods, have fewer incidents of chronic illness, including heart disease and diabetes," said Kate Geagan, RD.  Other pluses to making the switch would mean more beans, less meat = fewer calories which may cause you to lose weight.  For most people, losing weight will further cut your disease risk. So give it a try.  Instead of beef or even chicken in your burritos or chili substitute black, red, or pinto beans.  Even a minestrone soup with whole-grain bread is a good substitution. Surely you could do this a couple times a week for your health's sake!

ENJOY HEALTHY STRAWBERRIES

According to nutritionist Joy Bauer, strawberries are a very healthy fruit.  She states that these tasty berries are one of nature's most potent sources of vitamin-C.  One of the benefits of vitamin-C is that it helps the body produce collagen which is a structural protein that helps keep skin youthful, firm, and radiant. For those watching their weight or for diabetics who have to be careful of the natural sugar content in fruits, strawberries are some of the lowest calorie and lowest sugar fruit options.  Slice some of these healthy berries onto your oatmeal or cold cereal, enjoy them in a lettuce salad, slice them over angel food or pound cake, etc.  They also make a great addition to fruit trays and platters.  As the bounty of strawberries hit your grocers' shelves, farmers markets, etc., take advantage of these fresh berries for a tasty, healthy treat.

AN EASY WAY TO SNACK HEALTHIER

Eating healthier is not hard or complicated.  There are so many easy simple ways to improve your diet and therefore your weight and your health.  Here is a really simple way to make an improvement in your snacking and that is key.  It is estimated that many of us get at least a quarter of our daily calories from our snacks.  And most of them are not healthy according to Registered Dietitian, Kate Geagan.  She recommends eating only one ingredient snacks such as fruits, nuts, etc. Combinations of one ingredient snacks such as trail mix, etc count as one ingredient items.  The key is to stay away from processed foods.  The more ingredients in a product, the more processed it usually is.  Processed foods are usually higher in fat, sugar, salt, additives, etc.  You don't need to put that into your body with your snacking. A small change that can make a big difference!

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DO NUTRITION LABELS CONFUSE YOU?

I am always telling my readers, as you already know, to read the nutrition labels on the foods you buy.  I often have people tell me that it too much trouble or they are confused by the labels.  Maybe you will find this easier.  Read the ingredients list! 

• Fact - Ingredients are required to be listed in order of the amount in the product.  For example if sugar is listed as the first ingredient, there is more sugar in that product than any of the other ingredients.
• Fact - If you find sugar, trans fats, etc in the first few ingredients, you need to put that product back and look at another one.
• Fact - You are capable of making good decisions in the grocery store.  Take charge of what you eat and improve your health.  You can do this even if nutrition labels confuse you!

Apples II

This is basically a repeat of the second post I made on this blog.  The advice is good and since I have been dealing with lots of inflammation I thought back to this.  I decided the advice is worth repeating for my newer followers.

We've all heard it said that an apple a day keeps the doctor away, but did you know apples have anti-inflammatory properties? Inflammation wreaks havoc on our bodies,and we need to eat foods with anti-inflammatory properties daily. Scientists say that apples have been shown in the lab to help keep liver, breast, and colon cancers at bay! So have an apple today!

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REMINDER

I like to remind my readers from time to time that I am not a doctor nor nutritionist.  The articles you read on this blog are researched from various medical sources.  I never post my opinion unless I state clearly that it is just my opinion, so you can trust what you read here.  However, keep this in mind, we are all different and each of us has our own nutritional needs.  Food has a tremendous influence on our health and we should really think of our foods as medicines, whether good or bad.  But keep in mind that what you read here should not replace your medicines or your doctor's advice.  You should always consult your doctor regarding major changes in your diet or your exercise routine.

Just remember that everything you put in your mouth will affect your body for better or worse!

A small sampling

AVOID FOOD CRAVINGS BY EATING RIGHT

Another reason I encourage my readers not to diet, other than the fact that they always fail, is that they usually cause food cravings which almost always lead to giving in to the craving.  Too-small meals leave significant nutritional gaps, making you more vulnerable to strong urges to eat. Fad diets or skipping meals "practically sends an invitation to a craving," according to Bonnie Taub-Dix, national spokeswoman for the American Dietetic Association.  Learn to eat healthy and stay away from diets unless you are put on a specific diet by your doctor for a specific health problem!

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REPEATED ADVICE FROM DR. BLOCK

This is a repeat ot the very first post on this blog.  Good information we should all remember:

‎"Everything you eat and drink changes the chemistry of
your blood. Our cell membranes are lined with fats that are comprised primarily
of those we've eaten in the last 90 days," Keith I Block, MD, Medical Director
of the Block Center for Integrative Cancer Treatment and Director of Integrative
Medical Education at University of Illinois College of Medicine. Did you notice he
said "in the last 90 days"? You cannot change your body overnight. You do it
steadily over time!

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LET'S TALK TURKEY

Did you know that turkey breast roasted without the skin is lower in fat than any other commercially available meat?  That makes it a good choice for dieters and those watching their cholesterol levels.  In addition, it is a good source of zinc, iron, and the B vitamins.  The dark meat is good for you too.  It has more fat and calories than the breast, but it also has more iron and zinc.

Caution:  If you buy ground turkey, read the label!  Ground turkey often is mostly dark meat and may contain the fatty skin.  And remember self-basting turkeys are injected with saturated fat!

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COVID-19 INFO FROM JOHN HOPKINS

This is a repost from 2020 but the information is still informative for a virus that is not going away. When my husband was in the hospital and visitors weren't allowed because of covid, his doctor gave me written permission to stay with him because he did better when I was there. His doctor told me to wash my hands good with soap and hot water several times a day. He told me to be sure to make soapy bubbles because that was what killed the virus. This article helped me to understand what he had said.

Copied: The following is from an Asst. Prof in infectious diseases at Johns Hopkins University, quite informative.

* The virus is not a living organism, but a protein molecule (DNA) covered by a protective layer of lipid (fat), which, when absorbed by the cells of the ocular, nasal or buccal mucosa, changes their genetic code. (mutation) and convert them into aggressor and multiplier cells.
* Since the virus is not a living organism but a protein molecule, it is not killed, but decays on its own. The disintegration time depends on the temperature, humidity and type of material where it lies.
* The virus is very fragile; the only thing that protects it is a thin outer layer of fat. That is why any soap or detergent is the best remedy, because the foam CUTS the FAT (that is why you have to rub so much: for 20 seconds or more, to make a lot of foam).
By dissolving the fat layer, the protein molecule disperses and breaks down on its own.
* HEAT melts fat; this is why it is so good to use water above 77 degrees Fahrenheit for washing hands, clothes and everything. In addition, hot water makes more foam and that makes it even more useful.
* Alcohol or any mixture with alcohol over 65% DISSOLVES ANY FAT, especially the external lipid layer of the virus.
* Any mix with 1 part bleach and 5 parts water directly dissolves the protein, breaks it down from the inside.
* Oxygenated water helps long after soap, alcohol and chlorine, because peroxide dissolves the virus protein, but you have to use it pure and it hurts your skin.
* NO BACTERICIDE OR ANTIBIOTIC SERVES. The virus is not a living organism like bacteria; antibodies cannot kill what is not alive.
* NEVER shake used or unused clothing, sheets or cloth. While it is glued to a porous surface, it is very inert and disintegrates only
-between 3 hours (fabric and porous),
-4 hours (copper and wood)
-24 hours (cardboard),
- 42 hours (metal) and
-72 hours (plastic).
But if you shake it or use a feather duster, the virus molecules float in the air for up to 3 hours, and can lodge in your nose.
* The virus molecules remain very stable in external cold, or artificial as air conditioners in houses and cars.
They also need moisture to stay stable, and especially darkness. Therefore, dehumidified, dry, warm and bright environments will degrade it faster.
* UV LIGHT on any object that may contain it breaks down the virus protein. For example, to disinfect and reuse a mask is perfect. Be careful, it also breaks down collagen (which is protein) in the skin.
* The virus CANNOT go through healthy skin.
* Vinegar is NOT useful because it does not break down the protective layer of fat.
* NO SPIRITS, NOR VODKA, serve. The strongest vodka is 40% alcohol, and you need 65%.
* LISTERINE IF IT SERVES! It is 65% alcohol.
* The more confined the space, the more concentration of the virus there can be. The more open or naturally ventilated, the less.
* You have to wash your hands before and after touching mucosa, food, locks, knobs, switches, remote control, cell phone, watches, computers, desks, TV, etc. And when using the bathroom.
* You have to Moisturize dry hands from so much washing them, because the molecules can hide in the micro cracks. The thicker the moisturizer, the better.
* Also keep your NAILS SHORT so that the virus does not hide there.
-JOHNS HOPKINS HOSPITAL

OLIVE OIL SPREAD

You can make a healthy spread to use instead of butter or (gasp) margarine on toast, grilled sandwiches, etc.  Take some olive oil and pour it into a small jar or other container.  Set the jar in the refrigerator and the oil will solidify to a spreading consistency.  If you have trouble getting your particular oil to solidify, place in freezer for a day then remove to the refrigerator.

This is another great example of a simple way to improve your diet on a regular basis.

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HOW TO MAKE A HEALTHY GREEN TEA SMOOTHIE

I don't usually put recipes on this blog as I have 5 other blogs that feature recipes.  Today, however, I am making an exception.  I am always stressing the health benefits of green tea, as my regular readers know.  Today I am posting a recipe for a green tea smoothie that is chock full of good for you benefits.  This recipe makes 2 servings and each serving contains 32% of your daily values of potassium (people with high blood pressure take note!).  Each serving is also full of cancer-fighting catechins, and 72% of your daily values of vitamin-C.  This is a smoothie you need to try!

3 cups frozen white grapes
2 cups packed spinach
1 1/2 cups strong brewed green tea, cooled
1 medium ripe avocado
2 tsp honey

Make as you would any smoothie by combining in a blender.

Note: I think I got this from an Eating Well magazine several years ago.

CINNAMON GINGER TEA FOR NAUSEA

If you are dealing with nausea and vomiting from illness or medication, try this recipe for a homemade Cinnamon Ginger Tea. Make your own or have someone make it for you. To get the full benefit, you need to use the fresh ingredients.

4 cups water

1 stick cinnamon

4 (1/2-inch) slices peeled, fresh ginger

2 tsp honey

In a saucepan bring the water, ginger, and cinnamon stick to a boil. Cover the pan and simmer for 10 minutes.

Remove and discard the cinnamon stick; stir in the honey. Serve immediately.

May be stored, covered, in the refrigerator for up to 5 days. So keep some in the 'fridge for those nausea moments.

4 servings

Per serving: 13 calories, 0 fat, 3 grams carbohydrates, 0 protein, 0 sodium, 0 fiber.

BEWARE OF SUGAR IN ITEMS LABELED "HEALTHY"

Note: This is a repost of a 2011 article, but it still applies today. Remember when manufacturers take something out of a food, so it can be labeled healthy, that something may be replaced with sugar or a sugar item to add flavor. Always read your food labels, especially if you are diabetic.

This is an item I posted here from my Diabetic Enjoying Food blog.

I know I repeat myself sometimes, but this is important. As a diabetic, you cannot just purchase and eat an item because it is labeled "healthy." Many foods, including those labeled "healthy" and many times especially those labeled "healthy," have way too much sugar! For example; a popular Yogurt Parfait with Fruit has 38 grams of sugar per parfait! An average Bran Muffin has 16 grams of sugar, and granola cereal - how often are you told to eat healthy granola? - averages around 13 grams of sugar per serving. I am not belittling these foods, just reminding you that the word "healthy" does not mean low in sugar. Beware and read the nutrition labels of all "healthy" foods.

BREAST CANCER PATIENTS AND INSULIN LEVELS

"Breast cancer patients who keep insulin levels under control - a factor most often associated with diet and lifestyle - cut their risk of cancer recurrence in half and decrease cancer mortality by two-thirds."  Keith I Block, MD Medical Director of the Block Center for Integrative Cancer Treatment and Director of Integrative Medical Education at University of Illinois College of Medicine.

This is a repost from 2011;

EATING TO BATTLE FATIGUE

If you are fighting chronic fatigue, there are some things you can do at mealtime to help you in that battle.  

#1, don't eat heavy meals late at night.  Make breakfast your hearty meal to get your day off on the right start.  Avoid large meals at night which may tend to keep you from a good night's sleep.

#2, be aware of the foods you do eat.  Be sure to eat meals that are high in potassium, magnesium, and iron.  Be sure your meals are also high in the B vitamins as well as vitamin C.

Chronic fatigue is a hard one to overcome, I will be honest about that.  I battle it myself and it can be a real drag!  But by following the above guidelines you should start to notice improvement over time.

TANGERINES FOR YOUR HEALTH

Tangerines are often thought of as a Christmas fruit.  But these little citrus gems are a health food!  Like all citrus fruit, tangerines are loaded with vitamin-C.  One cup of tangerine sections will yield your whole day's supply of immune-strengthening vitamin-C.  The best part for those counting calories is that cup of tangerine sections only adds 86 calories to your daily calorie count!  Tangerines also give you a generous amount of cancer-fighting vitamin-A, potassium, and some B-vitamins to help you fight fatigue.  So don't just enjoy tangerines in December but enjoy them as often as you can.  Think of tangerines as a great-tasting health food!