PUMPKIN IS AN ENERY BOOSTER

Pumpkin is often thought of as a Fall and/or Holiday food. That couldn't be more wrong. Pumpkin is a healthy food and should be eaten all through the year. According to scientists at Mississippi's Jackson State University, having some pumpkin daily could send your energy level soaring. They credit the carotenoids, the pigments that give pumpkins their orange hue, with helping muscles produce ATP. ATP is a potent energizing molecule. Other orange foods such as carrots and sweet potatoes also contain carotenoids. For some reason, I'm not a scientist so don't ask me, pumpkin seems to be the one with the most energy potent traits.

One way to add more pumpkin to your diet is to add some pumpkin puree to your pancake and/or waffle batter.

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HOW ABOUT CAULIFLOWER TO LOSE WEIGHT

 According to Australian scientists you will lose weight twice as fast if you eat a cup of cauliflower daily. They say cauliflower contains glucosinolates which boost blood sugar and appetite control by 75%. If your weight is where you want it, cauliflower can help you maintain that weight. According to the scientists, the choline in cauliflower helps the liver cell burn fat for fuel. Use your common sense, frying, breading, coating with cheese, etc will change the dynamic. Enjoy your cauliflower raw or slightly steamed.

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HOW STAR ANISE BOOSTS IMMUNITY

Spices have healing properties that we often don't realize. Since we are in cold and flu season, I thought it would be good to mention star anise. Do you ever take Tamiflu when ill? You probably didn't realize that two of the compounds in star anise are used to make Tamiflu. Those compounds are shikimic acid and quercetin. Imagine that, properties in this spice are used in making medicine to combat the flu! According to the Journal of Medical Virology, simply boosting your intake of these antioxidants can significantly increase your body's production of immune cells.

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NEED TO GIVE YOUR BRAIN A BOOST?

Let me start this by stating I am not sure how well this will work. When I worked in management at a large corporation, they were always having us do what I considered a bit of silliness to improve our work day. We did a thing similar to this that I personally never felt any results from. However, I am posting this in hopes it may be helpful to some.

'Experts' say if your brain shifts into neutral on dreary days and you have trouble concentrating on your work, you should take a break to gaze at an orange object (be sure you have one available in your office). They say the sight of bright, warm hues like orange stimulates the brain's focus-enhancing frontal lobes in as little as 1 minute.

If any of you read this and try it, let me know how it works for you.

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REFRIGERATOR TIPS

For food safety, set your refrigerator to 40 degrees and your freezer to zero.  Also, it is important that you not put large containers of warm leftovers in the fridge. They may warm other foods around them and they will not cool down quick enough to kill bacteria.

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NEED MORE JOY IN YOUR LIFE

I saw this in a magazine with the notation, "Phone-friendly: Snap a pic & share with a friend!"

So I did. Think on the things you have to be thankful for and enjoy more joy in your life.

 

EARLY BREAKFAST TO PREVENT DIABETES

Scientists reported in the international Journal of Eepidemiology, that an early breakfast may be a key to preventing type 2 diabetes. Their study included over 100,000 adults. The findings revealed that 37% of those who had their first meal of the day before 8 AM were less likely to develop diabetes than those who ate their first meal later. They said that delaying or skipping meals can raise blood-sugar and insulin levels, which ups the risk of diabetes.

I will say this much, personally. I was diagnosed with diabetes at age 60. For most of my life I hated breakfast and ate my first meal around 10 to 11 in the morning.

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VITAMIN B FOR YOUR BRAIN

Researchers at the University of Oxford in England found that vitamins B6, B12, and folate may actually shrink the rate of brain shrinkage that occurs with aging. This knowledge could possibly help ward off Alzheimer's disease and other forms of dementia according to the researchers.  And who among us wouldn't like to ward off those problems? Eating more salmon was suggested as it is a good source of both B vitamins and also omega-3 fatty acids which help maintain healthy nerves and brain function. Folate is found in such vegetables as asparagus, spinach, and broccoli.

It only makes sense to eat as much as one can to protect the brain. Life without good brain function is not pretty.

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SOMETHING TO THINK ABOUT

Are you a coffee drinker, or even tea? If not, you might want to consider this. Research in the Journal of Alzheimer's disease found that a daily cup of coffee can reduce your risk of Alzheimer's by as much as 65%. The reason? The caffeine in coffee increases blood flow to clear out memory-hampering toxins. Obviously, decaffeinated is not included in this.

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COFFEE TO WARD OFF DIABETES?

Coffee is full of antioxidants, especially antioxidants that can combat the inflammation that can cause type 2 diabetes. The Journal o  International Medicine has research showing that women who sipped 3 or more cups of coffee a day, were 45% less likely to develop diabetes than those who only drank less than 2 cups. Trust me, as a type 2 diabetic, this is a disease who want to avoid. Diabetes robs you of favorite foods and silently cause damage to your body. Why not add that third cup of coffee to your day? I would definitely say this is worth trying if you have a family history of type 2 diabetes.

LOVE

We all need love. I'm not talking about 'being in love' but being loved by family, friends, etc. I recently saw this quote from the late Mother Teresa and thought it appropriate to share here. Loving others and being loved is good for one's health.

"Love is a fruit in season at all times, and within reach of every hand."

DO YOU NEED FRIENDS AT WORK?

In a recent survey, 20% of the adults in the United States say they have a best friend at work. Do you think this is a good idea or that your best friend should be outside your co-workers? Catherine Heaney, associate professor of psychology at Stanford University, says there is no doubt social support in the workplace is important for health and well-being. She believes that while that support can come from a best friend, it could also come from supervisors and just friendly acquaintances. Having friends in the workplace boosts job satisfaction and performance. Opposite that, research clearly indicates loneliness is bad for your health. Interaction with coworkers is good for your health.

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OPTIMISTIC DR. QUOTE ON KIDNEY CANCER

For those suffering with kidney cancer, especially advanced cancer, Dr. David McDermott has stated, "We've seen outcomes and survival improving every year". One thing all cancer patients love to hear is an optimistic comment from a doctor. Dr. McDermott is a urologist Annapolis, Maryland.

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NEED MORE POTASSIUM?

If you are on certain prescription drugs you may have a problem with your potassium level.  Here is a bit of information for you if you fall into that situation. Enjoy some pistachios.  Bananas are known as being rich in potassium but two ounces of pistachios provide more potassium than does a banana. It stands to reason that if your potassium level is too high, you might need to lower your intake of bananas and/or pistachios.

DRINK FILTERED WATER

It is always essential that we keep our bodies hydrated even in winter when we are spending so much of our time indoors with the heat going. It is important to drink plenty of water to keep the skin hydrated, too.  Are you one of those people who only drink bottled water?  Did you realize that filtered tap water is often cleaner than some of the bottled waters?  Why not invest in a good water filter in your kitchen or a refrigerator that dispenses filtered tap water through the door?

A BANANA CAN HELP REDUCE STRESS!

Are you feeling a lot of stress during this holiday season? Try eating a banana.

Stress is a major contributor to health problems.  If you suffer from stress, eat more fruits and vegetables. That may sound too simple, but it is a proven stress reliever. Eat at least two servings of fruit and three of vegetables a day to help your body deal with stress. Would you believe a banana, for instance, can help alleviate stress? A banana is loaded with vitamin B6 and vitamin B6 can help the body create mood-boosting serotonin. Having a stressful day? Grab a banana.

DON'T SKIP THE CARROTS

Carrots are an important vegetable that should be a part of your diet. Carrots are high in the antioxidant beta-carotene which helps support the immune system. If you don't currently have carrots as a part of your diet, you should start including them. Diabetics be aware that cooking carrots raises their sugar content so eat them raw more often than cooked.

BURN 50 CALORIES

Did you know you burn 50 calories just by standing up for 45 minutes? The next time you find yourself standing in line don't fret. Just remember you are burning calories!  I know, what a basically worthless piece of information. Just thought I would throw it in here for those who hate standing in line!

SMILE WHEN EATING WITH YOUR CHILDREN

I think all parents realize their children pick up clues from them. But have they ever stopped to think about this when sitting down to a meal with their children?  It is a fact that children zero in on their parents facial expressions and emotions. French researchers showed 120 children pictures of people eating. When the children saw a person grinning or appearing happy eating a certain food, they wanted that food more. Even foods the children weren't fond of seemed more appealing when the person eating them seemed happy. The bottom line is that your children are more likely to eat the foods you seem to enjoy. If you are trying to get your children to eat a food you know they aren't fond of, be careful how you react to that food!

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CHOCOLATE TO CUT YOUR HEART ATTACK RISK?

Good news for chocoholics!  Studies have shown that eating chocolate can cut your risk of heart problems by one-third. However, read on! The chocolate you eat should be high in cacao content - at least 70%. And you should limit your chocolate indulgences to no more than two ounces a day, especially if weight is a problems for you. Remember that excess body weight is a big contributor to heart disease.

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VITAMIN C: FOOD VS SUPPLEMENTS

A few years ago, a roundup of over 30 research studies concluded that taking vitamin C supplements didn't decrease the number of colds we were hit with.  However, a study from the Karolinska Institute in Sweden found that getting vitamin C from the foods in your diet helped a lot. In the study, women whose diets included more than 200 mg of vitamin C a day had a 49% lower chance of coming down with a cold or the flu than did the women whose diets included less than 100 mg a day. You might want to include the following in your diet during cold and flu season rather than spending your money on vitamin C supplements (unless recommended by your doctor for other reasons).

• 1/2 cup of strawberries = 49 mg
• 1/2 cup raw red pepper = 142 mg 1/2 cup cooked = 116 mg
• 1 cup cooked broccoli = 101 mg
• 1/2 cup guava = 188 mg
• 1 medium kiwi = 70 mg
• 1 medium orange = 70 mg
• These are just a few suggestions to help you increase the vitamin C in your diet.

ANOTHER REASON TO EAT WALNUTS

I have discussed the benefits of walnuts on this blog several times but wanted to point out another reason walnuts should be a part of your diet. Walnuts contain compounds that help lower LDL (bad) cholesterol! It is also believed walnuts can even help repair damaged arteries. Walnuts, as with everything, should be eaten in moderation. I am not saying to sit down and eat a bag of walnuts but to include them in salads, etc and it is okay to eat a handful from time to time.

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HOW TO SUBSTITUTE OLIVE OIL FOR BUTTER

Did you know that 1 tablespoon of butter has more than 3 times the saturated fat of 1 tablespoon of olive oil? This is an easy substitution to make to cut back on the saturated fat in your diet!

DON'T "SAVE" YOUR CALORIES FOR A BIG MEAL

Melina Jampolis, M.D., an internist specializing in nutrition for weight loss and disease prevention, states, "It's tempting to 'save' your calories if you know you're having dinner at your favorite Italian restaurant." She continued by saying, "But if you do, you'll be famished and eat too much too quickly." She recommends a high-volume and low-calorie snack such as a piece of fruit or a vegetable around 3 or 4 o'clock before going out for a big dinner. She says that snack can actually help you cut calories.

A HANDFUL OF CHIPS

We all know how easy it is to say, "I'll just have a bite," "Just a few in passing," etc when we are around unhealthy snacks.  Think about this; when you give into temptation and grab a handful of barbecue chips are you aware you just ate 150 calories?  And those are mostly empty calories that won't satisfy you and will only cause you to want more. That is why it is so important to keep healthy snacks nearby and to train yourself to pass up those unhealthy "a nibble here, a nibble there" snacks.

ROOIBOS TEA HAS MANY BENEFITS

This information comes from Ray Sahelian, MD.

Rooibos tea originates from the leaves and stems of the indigenous South African plant Aspalathus linearis. Rooibos tea is also known as Red-Bush and grows on high mountain ranges. Rooibos has gained much attention for clinical purposes in the case of nervous tension, allergies, dermatitis, and various digestive problems. Recently, antioxidant activity has also been attributed to the tea on the basis of its flavonoid content. Rooibos tea is a powerful antioxidant, has anti-HIV activity, may protect brain cells from damage by toxins, and additionally has anti-tumor potential.

Dr. Sahelian states that he has rooibos tea on his kitchen counter along with other teas which he drinks.

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DON'T EAT TOO FAST

Slow down and enjoy your meal.  In our fast-paced society we often find ourselves rushing through our meals and that is not a good thing.  In addition to not really tasting the food, having it sitting in your digestive system half chewed, etc, eating slower not only allows you to taste and enjoy your food it also helps you to eat less and feel fuller!  How simple is that?  You want to eat less?  Slow down and enjoy what you are eating!  In a study at the Center for Mindful Eating it was found that people who took 30 minutes to eat a bowl of ice cream (yes, despite some melting), their bodies produced more fullness hormones than when they ate it in 5 minutes. Would you believe your taste buds fatigue just like the rest of your body.  As your taste buds fatigue flavors diminish so you find it easier to stop eating!

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TEEN GIRLS AND SUICIDE

 Data from the U.S. Centers for Disease Control and Prevention, better known as the CDC, shows that in 2021 almost one-third of high-school girls considered suicide. The numbers are 30% seriously considered suicide, 24% had made a suicide plan, 13% had attempted suicide and 4% required medical care related to a suicide attempt. The numbers for boys in the same categories were 14%,12%, 7% and 2%.

If you know of a teen (or anyone) experiencing a mental-health crisis or contemplating suicide, call or text 988. In emergencies call 911.

So sad that so many of our teens consider ending their lives.

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Is Trail Mix a Healthy Snack For You?

Do you grab a bag of trail mix and think you are eating a healthy snack?  If you are on the trail, burning calories on a hike, climb, etc, trail mix might be a healthy snack for you. If you are sitting at a desk, riding in a car, etc, it might not be a healthy snack for you. Read the nutritional label. How much sugar does that little packet contain? If your trail mix is loaded with dried fruit, candies such as M&Ms, chocolate chips, yogurt covered fruit such as raisins, etc, you might be in for a shock.  Make your own trail mix using healthy ingredients or pick one that has lots of nuts, seeds, etc and less dried fruits and other items mentioned above.

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LEAN MEAT FOR WEIGHT LOSS

If you are trying to lose weight by starving yourself on salads, try adding a lean grilled or baked sliced chicken breast to that salad.  Lean meats are excellent diet foods. Lean white meats are excellent because they are loaded with protein and have very little fat. Protein helps to build lean muscles and lean muscles help with weight loss by raising the metabolic rate. Some health experts say that lean chicken breast is the best weight loss food around. Too bad for me, I cannot swallow chicken!

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TIME DRAGGING BY? HAVE A CUP OF COFFEE

Would you believe that coffee, even just the smell of it, can help it seem like the time is going by faster. So, when you are at work, etc and the time just seems to be dragging by, get a cup of coffee.  Scientists at the Smell & Taste Treatment and Research Foundation of Chicago found that inhaling a coffee scent made time seem to zip by roughly 14% more quickly than it actually did. According to neurologist and foundation director Alan Hirsch, M.D., "Coffee is a stimulant associated with productivity and alertness." Now there's you an excuse for a mid-afternoon cup of coffee!

MORE REMINDERS WHY YOU SHOULD EAT A HEALTHY BREAKFAST

Health experts are constantly telling us to eat a healthy breakfast and I have written about it several times on this blog. Just in case you still aren't convinced it is the best and healthiest way to start your day, here are a few reminders:

• Those who eat a healthy breakfast are more focused and alert throughout the day.
• Those who eat a healthy breakfast are better able to maintain a healthy weight!
• Those who eat a healthy breakfast are more likely to eat a healthy diet when they see how much better they feel eating a healthy breakfast.
• Eating breakfast tells your body you are awake, and it needs to come out of its nighttime hibernation mode.

These are just a few reminders, there are many more. Notice we are talking a healthy breakfast here. Coffee and a donut do not make a healthy breakfast and should not be your regular morning routine. If you want to go that route, have a "healthy" muffin with a piece of fruit rather than a donut. Healthy is quotation marks here because not all muffins are healthy. Most commercial muffins are 2 to 3 servings instead of one and are often loaded with sugar and other unhealthy carbs. Eat a regular sized muffin that is made with whole-grains and fresh fruit or berries.

Pictured are some healthy breakfast options. But remember you need protein, too. Perhaps a piece of lean ham, an egg, or low-fat, low-sugar yogurt or a glass of low-fat milk.

ARE YOU EATING ENOUGH PROTEIN?

It is very important to get enough protein in your diet. Unfortunately, a lot of people who think they are eating healthy, are eating too many carbs and not enough protein. When you don't get enough protein, it is easy to eat too many carbs in order to feel satisfied.  So, you may ask just what is protein and why is it so important?

Protein is the structural component of every cell in the human body. Proteins function as the building blocks for bones, cartridge, muscle, skin, blood, hormones and vitamins. During the digestive process, proteins are broken down into amino acids and nine of the amino acids are not made by the body but must be eaten. Those amino acids are called the essential amino acids and all nine of them are found together in animal products. Thus meat, eggs, and milk are excellent sources of complete protein. Some plant-based foods are also sources of protein, but they are not sources of the complete protein. So, you can see it is important to have lean meats and dairy products included in your diet.

It is possible to combine incomplete proteins to form complete proteins, but you have to know what you are doing. One way is to combine grains, barley for example, with legumes such as lentils.

If you are wondering how much protein you need, here is the recommendation. It is recommended you have 0.8 grams protein for every kilogram of body weight. That works out to 55 grams of protein per day for a 150-pound woman or 80 grams per day for a 220-pound man.

Watch your nutrition labels and be sure you are getting enough protein in your diet, especially if you are dieting.

NOTE: Protein is especially important to diabetics as proteins don't raise blood glucose levels like carbs do!

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