A group of famous doctors were asked a couple of years ago what they do to stay healthy especially during the cold and flu season. Dr. Joel Fuhrman, author of Super Immunity, replied, "The best foods you can eat to fuel your immune response are green vegetables - they are loaded with antioxidants that keep free radicals in your body under control. A refrigerator stocked with lettuce, kale, and broccoli is my secret weapon during flu season." Sounds like good advice we should all follow!
Are you one of the unlucky millions, like me, who have high cholesterol? If so you might think that eating low-cholesterol foods would be the best way to improve those numbers. But you may not be right. Lilian Cheung, D.Sc., R.D., director of health promotion and communication at the Harvard School of Public Health, stated the following: "Although it is important to limit the amount of cholesterol you eat, especially if you have diabetes, for most people dietary cholesterol isn't the villain it's been portrayed to be." She went on to explain that the biggest influence on blood cholesterol level is the mix of fats and carbohydrates in your diet - not the amount of cholesterol you eat from food.
You really must be sure to get enough fiber in your diet for many different reasons. But are you aware of the connection between fiber in your diet and heart disease risk? Getting more fiber in your diet is an easy way to perhaps decrease your chances of heart disease. If you don't already, start using whole-grain fiber and completely get rid of all the refined foods in your pantry. Here is some information on the link between fiber and heart disease plus some other ways fiber in your diet is beneficial to your health:
Let me start by saying I am not a medical professional! However, I have spent many hours studying health journals, etc to improve my own health after being diagnosed with many various illnesses. I only post factual information here that is gleaned from the above mentioned research, if I post something that is only my opinion it will be stated as such. Having said all that, I am going to post something that you may find controversial.
Did you know there are certain medications that are high-risk for geriatric patients? You can check out the list at www.americangeriatrics.org You will find a list of such medications and possible alternatives. Always check with your doctor before dropping or changing medications.
The proper way to measure flour, especially when baking, is to lightly stir the flour, using a spoon. Then you spoon the flour into a dry measuring cup. Use a butter knife, spatula or other straight edge item to level the flour. It is important to avoid shaking the cup as this packs the flour.
I suggest avoiding enriched all-purpose flour. It comes from red wheat and is bleached and refined. Try white whole wheat flour. It comes from white wheat and is a whole-grain item. You can always use almond flour or other low/no carb flours. Measure them all as above, unless the recipe tells you otherwise.
Research has shown that exercise is a powerful tool for mental health. Exercise has been shown to improve mood, relieve stress and depression, boost creativity and cognition, and even make therapy more effective, among other benefits. Most of us have known most of the above for quite a while. Now new research suggests physical activity may also help people cut back on drug and alcohol use.
According to Florence Piche, a doctoral candidate in physical activity at the University of Montreal, "adding physical activity to traditional treatments for substance-use disorder seems to lead to better results".
Previous posts on this blog talk about the benefits of eating more slowly and savoring our food. We live in a fast-paced society and tend to take that pace to eating our meals. If you are a fast eater and would like to change that, here are a few tips for you:
.jpg)
Here is a useful (especially for diabetics) chart I came across some time ago in a diabetes brochure at the VA. Hopefully some of you will find it useful. And yes, I know the calories and carbs are basically the same in a slice of white or wheat bread. Notice that doesn't say whole-wheat bread. But the difference (again, especially important for diabetics) is in the way the body absorbs nutritionally deficient white bread vs wheat bread. Note these are guidelines and the numbers on some products will vary.
Studies have shown that eating mostly foods that come from plants may help prevent cancer growth. Foods such as fruits, vegetables, beans, and whole grains are high in antioxidants. Antioxidants are known to help prevent cancer growth. Make sure your meals are at least 2/3s vegetables, fruits and/or whole grains such as brown rice, whole-grain breads, etc.
Did you know that oranges may help to lower blood cholesterol? They contain terpenes that reduce serum cholesterol levels and they are high in LDL-lowering fiber. What a tasty way to improve your cholesterol numbers!
If you are fond of sandwiches or eat more than you would like out of necessity, there are many ways to make sandwiches healthier. Here are a few healthy ideas for your sandwiches:
If you have trouble getting to sleep or sleeping soundly you might want to try some cherry juice. Tart cherry juice is rich in melatonin, a hormone that helps regulate your internal clock. Try drinking 8-oz of cherry juice mixed with seltzer water before bedtime.
If you are feeling down and need a little mood boost, have a few carbs. Don't go overboard or eat carbs loaded with sugar, we are talking about only 30 grams of carbs. That is all it takes to give a boost to your serotonin levels. Try 4 cups air-popped popcorn, 1/2 cup oatmeal, or half a whole-grain English muffin with just a tablespoon of jam and/or peanut butter. Carbs have gotten a bad rap. Eat good carbs and don't overdo it!
Many of you follow Dr. Oz faithfully. I do not but I do notice when he mentions things, I have found to be true. One of those things is drinking green tea for energy. Dr. Oz is quoted as saying, "I drink green tea," when asked what he does for an energy boost. He went on to say, "It has lots of energizing phenols but a quarter of the caffeine of coffee, so I won't get jittery. Avoid sodas and energy drinks, which give you a quick sugar rush but then you crash."
Did you know kidney cancer is the eighth most common type of cancer in America? It is estimated 82,000 people will be diagnosed with it this year. For most of us, kidney cancer is not even thought about. As with all cancers, early detection is important. If you have any thoughts that you have a kidney problem, go to your doctor and get checked out. As with all cancers, do not be afraid of what you might find out. The early a cancer is found the better the chances of a complete recovery. Following are a list of symptoms to be aware of:
If you or someone you know is exhibiting symptoms of Kidney cancer, seek medical attention immediately.
The symptoms include:
A few years ago I read an article about a lady who had lost over 100 pounds. She said her best tip to others is this; pick a "cravings" day! Her chosen day is Saturday. If she is craving something on the other six days she tells herself to hold off until Saturday. She said if she still wants in then, she eats it. But she has found that most times the craving has passed, and she doesn't eat it at all. Might be worth trying for those who struggle with weight, diets, etc!
According to the Women's Health Letter, buying nuts and seeds from bulk bins in health food stores could make you sick. Nuts sometimes get a common mold that has a by-product known as aflatoxins. Aflatoxins are among the most potent carcinogens known to man. It is believed aflatoxins are responsible for the majority of liver cancer cases in the world. Aflatoxins are not detectable as they are completely colorless, tasteless, and odorless. To protect yourself and your family buy only prepackaged nuts. Australia and the United States have the highest standards of inspection, storage and packaging so buying nuts from those countries is your best choice.
