HEALTHY FISH AND CHIPS ALTERNATIVES

According to Janet Bond Brill, R.D., author of the best-selling book Cholesterol Down, "What you buy and how you prepare food is the difference between preventing heart disease and causing it."  She suggests you eat fish but that you bake it instead of frying it.  She also suggests swapping sweet potatoes for white potatoes.  Here are Fish and Chips recommended substitutions.

• Bake your fish.  Packed with lean protein, white fish like cod, halibut, flounder or haddock are great, but people who eat fried fish more than once a week have a 44% greater risk of stroke than those who rarely fry their fish."  WOW!
• "Swap sweet potatoes for white potatoes, use extra-virgin olive oil to roast them and sprinkle with fresh rosemary, cinnamon, or other herbs and spices instead of salt for flavor."

HEARTBURN/ACID REFLUX

Up to 1 in 5 people experience acid reflux every week and we are often confused about what does or does not cause heartburn and/or acid reflux.  If you are one of those who feels you need to avoid spices to prevent such problems, you may be wrong.  According to Dr. Douglas Adler, an associate professor of medicine at the University of Utah, "Seasonings won't necessarily cause acid reflux. The real culprits are usually acidic foods like citrus and tomatoes, which are used in spicy meals." Sometimes we become confused and eliminate the wrong foods.  Try eliminating the acidic foods before the spices.  Sometimes the spices are actually helpful.  And remember that caffeine and peppermint can also be culprits.

Dr. Vivek Kaul, an associate professor of medicine at the University of Rochester Medical Center said that, "Difficulty swallowing, a cough and a hoarse voice are other signs of acid reflux.  If your throat feels funny after eating acidic foods, try antacids, not cough drops."

It is recommended that anyone using over-the-counter meds more than twice a week or for more than two weeks in a row, visit their doctor.  Untreated, chronic heartburn may damage your throat and eventually lead to esophageal cancer.

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BANANAS WITH ANTI-CANCER PROPERTIES

 

EATING OUT

Statistics show that Americans typically eat out 4 to 5 times a week costing around $300+ a month.  But are you aware the average restaurant meal has nearly an entire day's worth of calories and fat?  Remember that the next time you go into a restaurant.  The good news is almost all restaurants have healthy choices on the menu!  It is, however, up to you to make the healthier choices!  Look for them, they are usually there!

Also, restaurant meals are typically more than one should eat in one sitting. When they bring your meal ask for a to-go box and remove part of the food from your plate immediately. Take it home for another meal or share (divide) your meal with a family member or friend. 

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The above $$ numbers are from 2020. I'm sure it would be more than $300 now.

HOW MUCH ADDED SUGAR IS SAFE?

Unfortunately too much sugar is just not good for the body.  Did you know that your sweet tooth is actually bad for your heart?  According to Jonny Bowden, Ph.D., co-author of The Great Cholesterol Myth, "Excess sugar adheres to proteins in your blood, causing them to be thick or sticky.  Those proteins get lodged in your arteries, which can eventually lead to inflammation, plaque buildup and other serious risks for heart attack."

So how much added sugar should you allow yourself?  Not much!  The American Heart Association recommends limiting added sugar intake to 6 teaspoons a day for women and 9 teaspoons a day for men. That is less than the amount of sugar contained in a single bottle of sweetened iced tea!

Bowden says, "Sugar is the most destructive ingredient in the American diet, but it's impossible to avoid completely."  Suggestions for cutting back on the added sugar (sugar not naturally found in food):

• Do not add sugar to coffee or tea.
• Do not eat sugary cereals, pastries, etc for breakfast.
• Avoid sugary snacks.
• Avoid sugar-sweetened sodas and juices.
• Cut back on breads and pastas, especially those made with refined grains.

Here are a few examples of foods you may not have considered as having added sugars:

• ketchup
• sauces for dipping chicken nuggets, etc
• tomato sauce
• granola (often very high in sugar)
• baked beans
• flavored instant oatmeal packets
• dried fruits

Always read labels and check out the sugar content of all foods.

DOES ICEBERG LETTUCE HAVE ANY HEALTH BENEFITS?

We have all heard that iceberg lettuce doesn't have any health benefits and it is a waste to buy it. That is not necessarily true!  Think of it this way; it is better to have a salad made with iceberg lettuce than to not have a salad!  Also consider this; iceberg lettuce is 96% water by weight so it is good for staying hydrated.  Iceberg lettuce is also a good source of fiber of which most Americans should eat more.  Make a sandwich wrap with a large iceberg lettuce leaf and save the calories you would get if eating a bun r bread.  Iceberg lettuce is certainly not the most nutritious lettuce available but it does have some health benefits.

GET ACQUAINTED WITH QUINOA

If quinoa (keen wah) is not a part of your diet, it probably should be.  Many are confused about what quinoa is and its benefits.  Here are some facts:

Click on the image for easier reading.

The high level of magnesium is known to reduce headaches and regulate blood sugar, additional benefits not listed above.

ADD BARLEY TO SOUPS FOR A HEALTHY BOOST

Barley is an ancient grain of which we don't take enough advantage. Barley packs lots of insoluble fiber, which lowers cholesterol and protects against cancer.  While all barley is nutritious, hulled is the best. An easy way to increase the barley in your diet is to add this healthy grain to soups as in this nutritious soup pictured below.

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SATISFY FOOD CRAVINGS WITH GUM

Pamela Peeke, M.D. is the author of The Hunger Fix: The Three-Stage Detox and Recovery Plan for Overeating and Food Addiction.  She makes the suggestion to overcome food cravings by chewing gum.  "You'll be putting a food-like substance in your mouth, giving your jaws something to do and stimulating the production of serotonin."  She also suggests you choose gum with xylitol.  Xylitol is a natural sugar substitute which helps protect your teeth from cavities. The photo below is an example only. It is not a brand endorsement.

REDUCING SALT IN CANNED BEANS

When using canned beans in recipes, you can usually reduce the salt amount by around 40% by rinsing and draining the beans before adding them to the recipe.

EAT FATTY FISH

Doctors and scientists tell us that when it comes to sources of protein it just doesn't get much better than fish. Fish is low in saturated fat which clogs arteries and it is high in omega-3 essential fats. Omega-3 essential fats improve triglycerides, reduce artery plaque, and prevent irregular heartbeats.

Women in the famous Nurses' Health Study who ate fish at least 2 times a week lowered their risk of dying from heart disease by 31%!

Doctors recommend eating more grilled or baked (not fried) salmon, shrimp, rainbow trout, pollock (the fish used to make imitation crab), and sardines.

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FAST FOOD EVERYDAY?

According to a study published by the CDC, over one-third of America's children are eating fast food every day. Food counted in this survey was noted as "restaurant fast food/pizza". Would you believe they also found that 30% of America's children and teens are obese. Think there might be a connection? Don't set a bad precedent for your children by letting them grow up believing fast food is the way to go because in most cases when children eat fast food, they don't make healthy choices.  If your child is in that one-third are you making sure they make healthy choices when they order or are you ordering for them?

I am not condemning fast food here.  We eat fast food sometimes just like the rest of you.  But please don't let it become an everyday thing for your child.  Teach them now how to eat healthy and they will grow up to feel better and have less health problems in the future!

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SOME BENEFITS OF BANANAS

Here are some facts about bananas of which you may not be aware.  Consider these facts:

• Bananas have 2Xs as many (good) carbs as an apple
• Bananas have 5Xs as much iron and vitamin A as an apple
• Bananas have 3Xs as much phosphorus as an apple
• Bananas are rich in potassium 
• Bananas have natural sugar
• Bananas are a great source of natural energy because of the rich amounts of vitamins and minerals
• Bananas can boost your mood because they contain mood-controlling  tryptophan
• A Banana at lunch is good for students as the potassium in bananas can boost brain power and alertness

These are just a few of the benefits of bananas you may not be aware of.  Unless you have an allergy or other health reasons why you should not, include bananas in your diet on a regular basis.

KIDNEY DISEASE

When I saw this post I thought it would be appropriate for this blog because your diet has a big affect on both diabetes and high blood pressure.  You will find many posts on this blog discussing these very things.

Did you know the top 2 causes of Kidney Disease are Diabetes & High Blood Pressure? To learn the symptoms please click link & Share the post to help your friends. http://www.webmd.com/a-to-z-guides/understanding-kidney-disease-symptoms

WOMEN, HEART ATTACKS AND THE WRONG CARBS

Studies show that women who eat diets high in the "wrong" carbs ie white bread, crackers, white rice, soda pop, sweets, etc, have double the risk of heart disease than the women who only eat those carbs occasionally. Whoa!  If you are guilty start changing your dietary habits now.  Start out with small changes that you can easily adapt to such as no longer purchasing white bread or white rice.  Add more lean protein to your diet and replace at least 1 soda a day with a glass of water.  You will discover it really isn't that hard to make these changes that can potentially be lifesaving for you. Remember you only get one body so treat it with care!

The studies I used here were only done with women.  But it would be a good idea to get the men and children in your life to make these same changes!

CONSIDER BROCCOLI AS A PHARMACEUTICAL

Don't like broccoli?  Scientists and researchers tell us that broccoli is one of the most amazing pharmaceuticals in nature.  Consider the following:

If broccoli were a pharmaceutical the label would read as follows: High concentrations of beta-carotene (a suspected lung cancer antagonist!); contains carotenoids (general anticancer agents); quercetin (antioxidvitoles (anticancer and detoxification compounds); vitamin C (powerful antioxidant); folate (anticancer agent); chromium (antidiabetic and anti-heart-disease medication); readily absorbable calcium (helps prevent osteoporosis, suspected anticancer and high blood pressure medication); calcium pectate fiber (lowers blood cholesterol). Broccoli is also a member of the cruciferous family of vegetables, closely tied to lower rates of cancer, notably colon cancer.  Side effects? None known.

If your doctor told you he/she had a pill that could do all that you would probably tell him/her to write you a prescription.  Instead, you can just make sure you are including this tasty vegetable in your diet!

WALNUTS ARE GOOD FOR DIABETICS (AND OTHERS!)

All nuts are good for diabetics (unless of course you suffer from an allergy to certain nuts!) but walnuts seem to be especially good for us diabetics.  I have often wondered why and I think I have discovered it to be the same thing that gives walnuts their heart-health benefits.

As with all nuts, walnuts are high in protein, fiber, and unsaturated fats and we know that is all very good for us diabetics as well as others.  But I didn't know that walnuts may also boost insulin sensitivity!  Now that would be a nice bonus!  But here is the interesting part.  Studies have shown that regular eating of walnuts seems to improve endothelial function in persons with diabetes.  Now you may be asking, "what in the world does that mean"?  Endothelia or the cells lining our arteries, is very important to our health and that is why I said earlier that this might be the same thing that makes walnuts heart-healthy, too.  The endothelia are some of the first things to suffer when high blood sugar (diabetes) begins to wreak havoc on the body.

You will notice the emphasis on the word regular in the above paragraph.  As with all foods, eating any foods a few times will not usually affect our health much either for the negative or the positive.  It is the regular eating of foods that makes our bodies what they are.

If walnuts are not already a part of your diet, you should probably add them!

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PINEAPPLE FOR VITAMIN C

The other day when I posted a list of vitamin C foods, I noticed I left off pineapple.  So, today's post will feature pineapple by itself.  Pineapple is an excellent source of vitamin C so what a tasty way to take in this vital vitamin! According to NutritionFacts.com, 1 cup of pineapple chunks will supply 131% of your daily need of vitamin C.

Not only is pineapple a great source of vitamin C, but it is also great for your diet as it is low in salt, cholesterol, and fat!  Better start adding pineapple to your list of healthy vitamin C rich foods!

ANOTHER BENEFIT OF DRINKING COFFEE

 According to research in the journal Molecular Medicine Reports suggests that sipping two or three cups of coffee daily lifts BDNF levels in the brain by 88% within two weeks. BDNF plays a key role in keeping memory, mood and mental processing at their peak. The caffeine activates receptors on brain cells to stimulate BDNF release. So go ahead and have a second cup of coffee or enjoy an extra-large latte.

By the way, BDNF stands for brain-deprived neurotropic factor.

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BASIL IS HEART HEALTHY

When we think about our diets, we often overlook spices and the health effects they can have on our bodies.  Basil is a perfect example.  Did you know that basil is rich in potassium and potassium is good for the heart?  Potassium is essential for controlling heart rate and blood pressure.  Including basil in your diet on a regular basis may help some troublesome cardiac symptoms such as hypertension and heart murmurs.  So go ahead and spice up your life with a little basil!

Tip: Do you have a problem with those pesky flies?  Grow some basil in your kitchen.  Flies hate the smell of basil!

VITAMIN C FOODS

Vitamin C is a known powerful antioxidant and it is one of the most potent in warding off clogged and stiffened arteries known as atherosclerosis.  But you may not know that oranges are way down the list of foods high in vitamin C.  Would you believe the first on the list, bell peppers, have 128 mg of vitamin C per 3.5-ounces while oranges have only 50 mg? Remember what your mother told you, "Eat your vegetables!" The following is a list in order of some of the foods that are the highest in this potent antioxidant.

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

MEASURING MEDICINE

 When taking medicine and especially when giving it to your children, it is important to use the correct measurements.  When spoons in the average kitchen drawer were checked they measured anywhere from 1.5 to 9 milliliters of liquid.  That is quite a difference.  To be sure you are giving the right dosage it is important to always use a labeled measuring spoon or the little plastic cup that comes with the medicine. Spoons from your kitchen silverware drawer are probably not going to give you the right dosage!

CUT BACK ON THE SUGAR IN YOUR DIET

 Yes, I am a diabetic but that is not what this post is about.  We Americans just eat too much sugar.  I am not someone who lives by what Dr. Oz says as I think a lot of what he says just scares people and is a minor problem for the average person.  I did however notice something he said about sugar and I believe it is worth passing along.  Dr. Oz stated that sugar hurts us in two ways.  "First", he says, the sugar molecule itself is like a jagged piece of glass that scrapes up the arteries as it travels through your bloodstream.  That scarring catches plaque, allowing it to build up and narrow the arteries.  Second, because sugar is stored as fat, it leads to weight gain, particularly around the belly."  He has a rule he suggests we all live by.  His rule is, "If high fructose corn syrup is one of the first five ingredients in a product or there's more than 4 grams of sugar per serving (that is 1 teaspoon), skip it."

Most Americans eat about 22 teaspoons of sugar a day, much of it from sodas and fruit drinks.  The American Heart Association recommends that women (good idea for men, too) limit their consumption of added sugars to about 6 teaspoons a day!  Would you believe that is less than half a 12-ounce can of regular soda a day!

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TRYING TO LOSE WEIGHT? NEWLY DIAGNOSED DIABETIC? TRY A DIET DIARY!

According to studies, people who keep a food diary are more likely to lose weight and to keep it off.  Not only is it important to see what you have eaten, it may be just as helpful to see what you didn't eat! According to Kent Sasse, M.D., a weight-loss expert at the University of Nevada School of Medicine, knowing how many calories you almost consumed but avoided can provide much-needed motivation.  So if you are struggling with weight-loss, try keeping a food diary at least for a few weeks.  You will soon learn what causes you to gain and what helps you control your weight.  I also recommend a food diary for anyone who has just been diagnosed with diabetes.  I did that and very quickly learned what would cause a blood sugar spike and what I could eat without raising my blood sugar levels.

Your food diary can be as simple or as complicated as you like.  Personally, I kept mine in a spiral notebook one page per day.

ONIONS FOR THE KIDNEYS

If you follow this blog, you know I am a diabetic.  As a diabetic, even though my diabetes is under very good control, I strive to eat only foods that will heal and not hinder my body.  As all diabetics know, we have to take good care of our kidneys.  Diabetes can be hard on the kidneys and that is a problem we don't need.  I do a lot of research on health and one thing I have found repeatedly is that onions are very good for the kidneys.  Thankfully I like onions and use them in some way almost every day. If you are a diabetic and onions are not currently a part of your diet, perhaps it is time to add them.  From raw onion slices on burgers to creamed pearl onions, to chopped or diced onions in soups, stews, casseroles, etc, they are easy to work onto the diet.

Onions are abundant with flavanoids, including a powerful antioxidant that helps fight the free radicals associated with kidney disease.  Better to add onions to your diet today than to be battling kidney disease later!

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GREEK YOGURT VS GREEK STYLE YOGURT

Once again I am warning you to read labels on your foods.  Today it is about Greek yogurt.  Most of us know Greek yogurt is very popular right now and is considered a healthy food.  But those nasty marketers are always out to make a buck from unsuspecting consumers.  In order to cash in on the popularity of "Greek Yogurt" many companies now market some yogurt as "Greek Style".  Be aware that Greek Style is not Greek Yogurt!  Greek Style yogurt is nothing more than regular yogurt that contains additives such as gelatin and milk solids to make it thicker and thus able to make consumers think they are eating Greek Yogurt.  To be sure you are getting Greek Yogurt read the ingredients list. There should be only two - milk and cultures, in the plain Greek yogurt.

Please note there is nothing illegal about marketing yogurt as Greek Style.  Once again it is up to the consumer to read labels and be aware of what they are purchasing.
 Please note: These pictures are not endorsements or non-endorsements of these brands of products.  These pictures are used only to show you the different in the wording on the product, Greek Yogurt vs Greek Style Yogurt.

EGGS

In spite of the bad rap eggs got a few years ago, eggs are good for you.  You can be perfectly healthy eating an egg a day.  And consider this, eggs are one of the best sources of protein.  They are packed of other nutrients as well including vitamin A, choline, and folate.  So go ahead and enjoy some eggs.  As with any other food, do not overindulge.  No matter how good for you a food is, you can overindulge with any food.

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TAKE CARE OF YOUR BODY

 

OATS, INSTANT, QUICK-COOKING, STEEL-CUT, OR OLD-FASHION?

Should you use instant, quick-cooking, steel cut, or old-fashion oats? Some have asked which type of oats are the healthiest.  The answer is simple; they are all whole grain so take your choice as to what is easiest for you or which you like best.  Oats are also gluten-free for those of you who have asked. This is about basic oats, not the little packets of flavored instant which are usually loaded with sugar.

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DON'T SKIP BREAKFAST

One of the biggest mistakes we busy Americans often make is skipping breakfast!  No matter how busy your day, take the time for a healthy breakfast.  Notice the word healthy!  A cup of coffee and a doughnut do not a healthy breakfast make.  In fact that type of breakfast will just get your day started off wrong.

It is a scientific fact that breakfast is important.  It resets your metabolism after the night's fast.  When you skip breakfast you are setting yourself up for bad food choices throughout the day.

Wondering what a healthy breakfast consists of?  Here are some guidelines:

• Include whole-grains (brown rice, oatmeal, whole-grain toast, etc)
• Fresh fruits and/or vegetables (ie berries, peaches apples, mushrooms, even beans)
• Lean protein
• Low-fat dairy

If you can't fit all that into your morning, be sure to include at least one or two every morning!

PARENTS: It is very important you make sure your children have a healthy breakfast before heading off to school. It is important to their entire day.

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CANTALOUPE FOR VITAMIN A AND EYE HEALTH

Perhaps you should purchase a nice cantaloupe the next time you go to the market or grocery store, especially if you have concerns about your eyes.  According to the National Institutes of Health, this melon contains a wealth of vitamin-A.  One of the many benefits of vitamin-A is that it promotes eye health and your eyes are organs you especially want to protect.  Vitamin A is critical for vision as an essential component of rhodopsin, a protein that absorbs light in the retinal receptors, and because it supports the normal differentiation and functioning of the conjunctival membranes and cornea.