HOW TO BUY PEANUT BUTTER

Did you know it is safer to buy jar peanut butter preserved with sorbic acid than to buy fresh peanut butter? I was surprised to discover this but, in my research I discovered that while nuts and seeds are great health foods, they should not be purchased from the bulk bins in many of the "health food" stores even if they are labeled organic!  Fresh peanuts from bulk bins may actually contain cancer-causing substances called aflatoxins.  Aflatoxins are the by-product of a common mold that grows on grains, nuts, and seeds.

JUICES TO TAKE FOR VITAMIN C AND A PERSONAL NOTE FROM LINDA

Since I am a diabetic, I don't drink fruit juice.  It is more important for me to eat the whole fruit.  But if diabetes is not a concern for you, it is suggested you drink juices that are high in vitamin C during cold and flu season. It is not too early to be thinking about cold and flu season, especially since covid-19 will probably still be around. Vitamin C is important in helping the immune system function well.  Studies show that people who regularly get vitamin C in their diets have shorter colds with milder symptoms*.  Juices suggested by doctors include orange, grapefruit, and papaya.

*Note this says, "Who regularly get vitamin C in their diets".  This is not a recommendation for taking vitamin C tablets, etc. That is between you and your doctor.

Personal Note: My late husband had covid-19 in the Spring of 2019. Everyone, including the doctors, were very surprised he survived. He was 73 years old, had COPD, Parkinson's, dementia, etc. In fact, doctors gave me a matter of minutes to decide whether he should be intubated or go on hospice. Obviously, we chose intubation. Other than prayer, which to us is a given, I credit his recovery to a good ER doctor who immediately started him on azithromycin and tamiflu. Also, his primary care doctor had him on vitamins B and D for years. I had been giving him CBD oil, and elderberry. Our daughter had him on two sprays, Zicam and a Silvadene spray. After he was intubated he was given convalescent plasma. I am posting all this to let you know how important it is to keep your immune system healthy.

IBUPROFEN OR ASPIRIN FOR A HEADACHE?

For a simple headache (this does not refer to migraines or serious headaches) ibuprofen is recommended over aspirin/acetaminophen. Ibuprofen is gentler and faster-acting. Acetaminophen is primarily good for reducing fever and may indirectly improve discomfort.

HOW IMPORTANT IS A REGULAR BEDTIME

Do you have a regular bedtime? If not, perhaps you should, it could help you have a healthier heart. Research at Vanderbilt University Medical Center found that people with a regular sleep schedule have less calcium and plaque buildup in arteries and more flexible blood vessels than those without a regular bedtime. Something to think about, especially if your bedtime is erratic.

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CAN STRAWBERRIES IMPROVE MEMORY

Not only are strawberries a tasty treat, but they are also good medicine for the brain. According to a study from Tufts University, older adults aged 60 to 75 who ate 2 cups fresh strawberries or 1-ounce of freeze-dried strawberries daily experienced a significant improvement in memory and quicker thinking within 90 days. They explained that the polyphenols in strawberries reduce inflammation in the brain allowing it to work more efficiently. Note this is not sugar laden strawberry desserts. Go for fresh berries when available. What a tasty way to sharpen your mind. 

BELLY BREATHS TO LOWER BLOOD PRESSURE

A Harvard study found that "belly breaths" can lower blood pressure. This is not a way to quickly lower your blood pressure when it has gotten too high. The study shows that it takes 10 to 20 minutes three times a week to lower the systolic BP 10 points and diastolic BP 5 points. Triggering the body's relaxation response eases cellular inflammation that causes blood pressure to rise.

If you want to start incorporation this breathing technique into your routine, here are the instructions. Place your hand on your abdomen and inhale deeply through your nose for 2 seconds as you feel your belly expand. Next, exhale slowly through your mouth only for 4 seconds. Repeat for the 10 to 20 minutes.

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DOES YOUR MIND WANDER IN MEETINGS, ETC?

 If you need to improve your attention - haven't we all sat in meetings where we had a hard time paying attention - try having a cup of white tea.  White tea contains theanine which has been shown to increase the brain wave activity associated with improved attention!

Note to those in charge of planning meetings: Add hot water and healthy tea bags to the beverage cart.

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CORNSTARCH FOR GLUTEN-FREE BAKING

 As those who have to eat gluten-free know, gluten-free baked goods can be heavy and dense. If you are a  baker who must eat gluten-free, try adding some cornstarch to your biscuits and scones if yours are too heavy. Adding cornstarch will lighten the texture of your baked goods.

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EAT GARLIC DURING COLD AND FLU SEASON

As we head toward Fall with its cold and flu season you may want to up your intake of garlic. Yes, garlic - that smelly garlic is very good for you!  One of garlic's important health benefits is that it helps the immune system by increasing the production of white-blood cells.  White-blood cells are disease fighters and we all want a good healthy supply of them.  The good thing about garlic is that it can be used in so many foods such as soups, sauces, marinades, etc.

ADVICE FOR COLD SEASON

I recently saw a quote from Dr. Oz that I thought would be appropriate as we head into cold season.

"Feel a cold coming on?  I have a big bowl of chicken soup.  Research suggests that soup is anti-inflammatory, and getting in those calories early is important.  You need energy to fight off the virus."

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Celery For The Brain

I think this information falls into the "Who Knew" category.  According to Dr Oz, celery which has long been dismissed as a nothing vegetable, is chockful of lutein.  Lutein is a known brain booster. Maybe I need to add more of that to my diet!!  How about you?

FLAX SEEDS

I do not like a lot of the foods that contain omega-3s so I seek out alternatives to get my supply of them. One of my favorites is Flax Seeds.  I add them to my morning oatmeal, use to substitute for some of the fats called for in baked goods, etc.  If you aren't including flax seeds in your diet, give them a try.

Packed with omega-3s, flax seeds have a mildly nutty flavor that is well suited to blending into other foods. Flax seeds are hard to digest whole so you should grind them or buy them already ground.

Note: I store mine in the refrigerator.

EAT A HEALTHY BREAKFAST EVERYDAY

 

Studies show those who eat breakfast everyday are much more likely to keep extra weight off. Also, breakfast is a must for diabetics to keep their blood sugar at a healthy level.  Be sure, however, to make that a healthy breakfast! Skip the donuts, sweet rolls, sugary cereals, etc. Have some oatmeal with fresh fruit, an omelet, whole-grain toast or English muffin, or a whole-grain cereal lightly sweetened, etc.

SESAME SEEDS

Seeds and nuts are healthy foods that should be eaten on a regular basis by most of us (there are always some people allergic to certain foods).  To get more sesame seeds in your diet, add them to stir-fries, and to coatings for fish, chicken, etc.  They are also good tossed into salads, veggies, and cooked brown rice. They can also be used as a crunchy ingredient in casserole toppings, etc.

Sesame seeds are high in magnesium, copper, and calcium!

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AN EASY SUBSTITUTION FOR HEAVY CREAM

If you are addicted to heavy creams and sauces, there is hope for you.  You can substitute nonfat evaporated milk for the cream called for in recipes!  Your recipe will look the same and taste so similar you won't even miss the heavy cream.  The swap will be a big improvement to your health.

Note: Not an endorsement of this brand.  Any brand will work.

FISH AND THE HEART

According to Penny Kris-Etherton, PhD., professor of nutrition at Penn State, "One thing is clear: People who eat a diet high in fish are less likely to die of heart disease."  According to Kris-Etherton, the American Heart Association recommends consuming fatty fish like salmon and albacore tuna twice a week to lower triglycerides and blood pressure.

Note: Frying fish can lower their health potential.

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VITAMIN C F00DS FOR FIGHTING OFF COLDS AND FLU

Cold and flu season is upon us. Remember that vitamin-C is a big help in fighting off colds and flu.  Here is a list of foods that are high in vitamin-C so be sure to include them regularly in your diet! It is always a good idea to build up our immune systems to help fight off anything that may come our way.

• Hot Chili Peppers: 1/2 cup contains: 182mg vitamin C, or 303% DV
• Bell Peppers: 10 strips contain: 95.4mg vitamin C, or 159% DV
• Guava 1/2 cup contains: 188mg vitamin C, or 314% DV
• Kale 1 cup, chopped, contains: 80.4mg vitamin C, or 134%
• 1 cup pineapple chunks contains: over 131% of daily needs

Other foods high in vitamin-C that should be included in your diet are broccoli, Brussels sprouts, strawberries, oranges, cantaloupe and papaya.

DO I REALLY NEED TO EAT BREAKFAST?

Would you believe research shows that 10% of Americans say they skip breakfast.  I believe it because I used to be one of them but now that I am a diabetic and have studied nutrition I know better.  Just the word itself should tell us something!  Breakfast means to break the fast.  Breakfast is how we let our bodies know we are up and at 'em, ready to start the day.  Therefore breakfast sets the metabolism for the day and helps to maintain the hormones for the day.  Skipping breakfast can cause an unhealthy change in metabolism so yes, to answer the title question, we really do need to eat breakfast.  And that should be a healthy breakfast. A soft drink and a candy bar on the way out the door is not a healthy breakfast!

Researchers at the University of Minnesota have found that eating breakfasts reduces the risk of developing type 2 diabetes, high blood pressure, obesity, and other metabolic disorders.  Do yourself a favor by taking the time to eat a healthy breakfast.  And it is very important for parents to make sure their children are eating a healthy breakfast every day.

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WATER FOR HAPPINESS?

The solution to your "moods", lack of concentration, and fatigue could be as simple as a glass or bottle of water! That's right!  According to researchers at the University of Connecticut in Storrs not drinking enough water is one of the biggest culprits.  They found that even mild dehydration, the kind where you don't even realize you are thirsty yet, can significantly affect women's moods, concentration, and levels of fatigue.  Having a busy day? Don't neglect the water cooler, water bottle, etc.

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DERMATOLOGIST DAVID COLBERT, M.D. ON FOODS FOR THE SKIN

 

According to Dr. David Colbert,M.D.  skin is a matrix of proteins, water, and fats that needs a non-processed food supply for replenishment.  He suggests the following nibbles for the skin:

• Almonds because they pack skin-plumping fats and vitamin E, a powerful antioxidant that helps offset UV damage.
• Dark chocolate with a cacao content of 72% or more is rich in damage-fighting antioxidants as well.
• Blueberries give a magic combo of antioxidants and collagen-protecting vitamin C.

Look for 72% on the label.

FRESH FRUIT VS FRUIT JUICE

I say this constantly but sometimes you listen better when it comes from the professionals.  So here below is Joy Bauer's take on fruit juice.  And remember you usually lose most of the fiber when you drink juices rather than eat the fruit.  This is especially important for diabetics to remember.

"Real fruit drinks like 100 percent fruit juice and fruit nectars have an aura of health, and while they do provide some vitamins and minerals, they're also loaded with sugar and calories. Swap your daily fruit-juice fix in favor of eating the whole fruit (like an orange), or drink naturally fruit-flavored, zero-calorie seltzer."

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Picking Up Germs in the Grocery Store

I came across this old post from 2013. l think the addition of hand gel and/or antibacterial wipes was a great addition to stores during the Covid pandemic. I am glad they are still available. Shouldn't we have always been using them?

Would you believe the grocery store is one of the easiest places for you to pick up germs?  With cold, flu, and virus season upon us, remember these tips when going to the grocery store.

• Take advantage of the hand-wipes available by the door.  Clean the handle of the shopping cart when you go in and get a second wipe for your hands.  You probably handled your cart before you used the wipes!  When people with dirty hands touch your cart or someone sneezes, coughs, or blows their nose while pushing the cart, it is being exposed to germs.  (Remember this applies to shopping carts in all types of stores, not just grocery stores!
• Meat packages often leak and thus contaminate your cart and anything else nearby in the cart.  Place your meats on the bottom of your cart.  If they leak, they won't contaminate other nearby foods, specially produce.   Also, they will be the last thing you put on the conveyor belt so if they leak there, they won't contaminate your other items.  If the conveyor belt is wet or it appears the last person's meat leaked, ask the cashier to clean the belt. Fresh meats can contain all sorts of stomach causing problems.  Charles Gerba, Ph.D., a microbiologist at the University of Arizona, spends a lot of time studying germs in public places.  He states that studies show 70% to 80% of shopping carts studied nationwide contained E Coli.
• Wash fresh vegetables and fruits before using them to eliminate any germs they may have come in contact with.
• By the way, one of the easiest places for the above germs to hide is in your cloth grocery bags.  If you use those, be sure to wash them after each use!

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HOW ESSENTIAL IS WATER TO THE BODY?

 The photo below should answer that question.

Size Counts When Carb Counting

If you are a carb counter as some diabetics and/or dieters are, it is important to remember that portion size does matter.  For instance, in the picture below the small apple has approximately 15 carbs and the large one has twice that amount, 30 carbs.  So don't grab the largest of the apples and say, "Apples contain 15 carbs"!

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PASTA SERVING SIZE

Think about this question before you read further: how much spaghetti or other type of noodles do you eat at a time?  Have your answer?  I'm afraid my answer is, "Way too much".  Ready for the answer (probably not)?  1/3 cup of cooked pasta (spaghetti, noodles, vermicelli, etc) is a serving!  Wow!  When was the last time you ate a serving of pasta?  The next time you go to your favorite Italian restaurant you had better ask for a to-go box when you place your order!

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BENEFITS OF VINEGAR

Vinegar, especially apple cider vinegar, really does have a lot of good uses and healing properties.  Here are a few of them.  I sure you could add some of your own.  I use a vinegar/water solution to clean my kitchen counters.  It works well and helps to keep those pesky tiny ants in my neighborhood at bay.

HAMBURGER AND HOT DOG BUNS

Did you know 1/2 of a hamburger or hot dog bun counts as 1 serving of grains?  When you eat a sandwich on these buns you are eating 2 grain servings. Make your bun whole-grain and get even more.

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SIMPLE WAYS TO CONTROL DIABETES

Studies have shown that controlling your diabetes (controlling blood glucose) will lower your chances of diabetic complications.  Here are some simple ways to help you keep your blood glucose under control:

• Follow your doctor's advice.
• Eat a variety of healthy foods.  Don't let yourself burn out by eating only a few foods over and over. Variety is key!
• Check your blood sugar regularly and adjust your diet accordingly if needed.
• Taking your medications as prescribed (including at the right time!).
• Increase your physical activity.  Activity is import in blood sugar control.
• Lose weight if your doctor tells you to.  You CAN do it!

DIABETES COMPLICATIONS

If you have been diagnosed as a diabetic, it is important to follow your doctor's instructions and to control the disease.  Diabetes can be controlled through medication, diet and lifestyle.  Controlling your diabetes is important to maintain good health.  Complications from uncontrolled diabetes include:

• high blood pressure
• heart disease
• stroke
• poor circulation
• foot problems
• eye problems
• nerve damage
• kidney disease

Take diabetes seriously and learn to control yours! It can be done, I know that for a fact.  I went from a blood sugar reading of 500 to less than 100.  There are several posts on this blog that can help you if you are struggling.  I also have a blog of diabetic-friendly recipes at http://diabeticenjoyingfood.blogspot.com  The recipes on said blog are the way I eat.