WHERE'S YOUR FOCUS?

 I love this quote from Dr. Livingood.

A CLEVER IDEA

I recently read a tip for cooks and bakers. I think it is pretty clever. Chew gum while cooking and baking. You will be less likely to sample your creations while chewing gum. Many of us add extra calories by finishing off the leftovers, test tasting, etc. while in the kitchen.

COUNT CALORIES TO LOSE WEIGHT

The simple fact is, if you want to lose weight, you have to eat less calories than use. Note, this started by saying, "The simple fact". If your doctor has you on a certain diet or recommends things because of your health, this is not for you. If weight loss is your only goal, it really is simple. You cannot eat a large number of calories, unless your activity level is high.

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NON-STARCHY VEGETABLES

Do you ever wonder what are some non-starchy vegetables? Here is a partial list:

• Artichoke
• Asparagus
• Brussels sprouts
• Bamboo shoots
• Cabbage
• Green, Wax, and Italian Beans
• Beets
• Broccoli
• Carrots
• Cauliflower
• Celery
• Cucumber
• Eggplant
• Greens such as collard, kale, mustard, turnip, spinach
• Radishes
• Mushrooms
• Onions
• Okra
• Peppers
• Squash
• Tomatoes
• Turnips
• Water Chestnuts

There are sure to be some non-starchy vegetables you do or can learn to love.

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ALMONDS

Almonds are an excellent food that should be eaten several times a week.  Several doctors recommend at least 10 a day.

They are heart healthy with their antioxidant power.  By the way, almonds have twice the antioxidant power with their skins on so keep that in mind.

They also serve as an anti-inflammatory.  Inflammation is a real danger to our bodies and eating anti-inflammatory foods is a must for good health.

Almonds are also a fantastic source of fiber which may help to prevent colon cancer.

Almonds are also good blood sugar regulators probably due to their protein content.

Almonds are very low in Cholesterol and Sodium.  They are a good source of riboflavin, magnesium, and manganese.  They are also a very good source of Vitamin E.

Note:  The fats in almonds are mostly healthy fats.  A 1-oz serving has 14.0 grams of fat but only 1.1 grams are saturated fat and there is 0 trans-fat. Polyunsaturated fat is 3.4 grams with a whopping 8.7 of those 14 grams are healthy monounsaturated fat.

1 oz serving (24 whole almond kernels) has:
163 calories.
0 cholesterol
0 sodium
6.1 grams total carbs
3.5 grams dietary fiber
1.1 grams sugars
6 grams protein

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DR BLOCK ON INFLAMMATION AND CANCER

"It is well known that decreasing inflammation can help reduce cancer growth, boost treatment efficacy, and diminish side effects.  We know that refined flours and sugars, most fast food and soda pop, increase the enzymes that promote inflammatory cascades.  This is why I encourage patients to avoid these pro-inflammatory foods and increase ingredients that have anti-inflammatory properties."  Keith I Block, MD

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CANCER AND DIET

"Cancer is a consequence of the complex interplay of genes and environment on the immune system, and diet, as part of the environment, plays a role that can influence cancer's development and treatment."  Gerry Mullin, MD, Contributing Editor to Nutrition in Clinical Practice.

BRIOCHE BREAKFAST BURGERS

I don't usually post recipes on this blog as I have other blogs for that. However, I am making an exception for this recipe because this recipe is said to increase levels of dopamine by as much as 30%. That's why it is called a breakfast burger, to help those who need a dopamine boast to start their day.

1 tbsp olive oil

4 eggs

1/2 lb ground beef

1 onion, grated

1/2 tsp salt

1/4 tsp pepper

4 slices cheddar cheese

4 Brioche burger buns, toasted

Assorted toppings

Heat the olive oil over medium heat in a nonstick skillet. Add eggs, cook, flipping once, until the whites are set and edges are crispy, around 2 minutes per side.

Heat grill to medium heat. In a bowl, combine beef, onion, salt and pepper; divide into 4 equal portions. Shape into patties and grill 5 to 6 minutes per side; top with cheese during the last couple of minutes.

To serve, place patties on buns, top with eggs and use whatever garnishes, toppings you desire ie lettuce, tomatoes.

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SUGAR IN FRUIT JUICE

If you are a diabetic or just someone who watches the sugar content of what you eat or drink, read the nutritional label on all juices. So many juice beverages today are full of extras. Most are no longer 100% juice. While even 100% juice can have a high sugar content, it is the natural sugar of the fruit. Many of the others are often loaded with additional sugar. For example, if the nutrition label on your juice says, sugar, "fructose" or "high fructose corn syrup" you know you are getting added sugar. Be very careful with juices! It is actually better, especially for diabetics, to eat the fruit rather than have the juice.

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LET'S ALL GO A LITTLE NUTS

WARNING: For those with nut allergies this advice is not for you. 

As has been mentioned on this blog before, plain unsalted nuts are very good for you. Dr. Stephen Devries, a well-known cardiologist suggests we can rein in our cholesterol by sprinkling unsalted nuts on salad, yogurt, oatmeal, etc. Dr. Devries stated, "Nuts are rich in plant sterols, natural substances that block absorption of cholesterol from the digestive tract." Two handfuls a day - that's about 2 ounces - have been shown in studies to reduce "bad" cholesterol by 10 points. Dr. Devries says almonds and walnuts are the most beneficial. This advice is for plain nuts, not salted and/or candy coated.

IMPORTANT WORDS ON EATING FROM DR. KEITH I BLOCK

"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 note he says, "in the last 90 days"? You cannot change your body overnight. You do it steadily over time! Eating right has to become a habit, a daily way of life.

YOUR HEALTH

 Think about it...

"HEALTH IS YOUR BIGGEST ASSET" a quote from Dr. Blake Livingood.

Without your health what do you have? Take care of yourself!

 

FRUITS AND VEGGIES MAY HELP PREVENT A STROKE

Stokes can be very debilitating, and they usually strike suddenly. Canadian researchers found that women who added one cup of nutrient-rich fruits or vegetables to every meal cut their risk of stroke by as much as 37%. If you can't manage that, they suggested a can of V8 every day. They even stated that unless you are on a low-sodium diet choosing the low-sodium version isn't necessary.

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VISION SIGNS TO BE AWARE OF AFTER AGE 50

According to Robert C. Layman, OD, the following are signs those over the age of fifty should be aware of and see their doctor if they notice these problems. It is important to take good care of one's eyes as well as our general health.

• Frequent changes in vision. They could indicate diabetes (this was true for me) or high blood pressure.
• Floaters with flashes. Having some floaters is normal but having many, along with flashes, is not.
• Loss of peripheral, or side, vision. This is a potential sign of glaucoma.
• Wavy or distorted vision. A common symptom of age-related macular degeneration. 

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IT'S IN THE EYES OF THE BEHOLDER

The eyes are the window to the brain. You can trick your mind into thinking you are eating more simply by using a smaller size plate. Forget the huge dinner plates and go for the smaller ones. Also, cut your food into smaller pieces and spread the food out on the plate. Suddenly your mind will believe you have more food than you actually do. Put these tips into practice daily and you will be surprised how quickly you become adjusted to eating less.

 

NO CLEAN PLATES!

Do you remember your parents telling you to clean your plate? Were you told to be thankful for your food and not waste it because kids all over the world were going hungry? Are you doing that with your children or grandchildren? Those old adages need to be thrown out the window! With the obesity epidemic and diabetes being at epidemic levels, you should teach your children to take smaller portions of food and to stop eating when they feel full. Children used to be busy from the time they got up until they went to bed. They rode bikes, took walks with grandparents, played in the backyard on swing sets, played neighborhood games of stickball and baseball, etc. Now they sit in front of a TV or video game. Too much food on their plates and being forced to eat every bite could be setting them up for a lifetime of health problems.

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BABY STEPS

Do you have a hard time eating right, sticking to a diet whether for weight loss or health? Take baby steps and you will be amazed how easy it is. Start with something as simple as choosing healthy foods more often than unhealthy ones. Each time you succeed it will give you confidence to do it again. A couple of simple examples are to have a sugar-free cookie rather than a regular one. Or when baking, substitute a small amount of whole-wheat flour for an equal amount of the called for all-purpose. When you eat out, ask for a to-go box when they bring your order. Immediately put half your food in the box and set it out of sight. Most restaurant meals have the calories of a whole day in one meal. If you are at a fast-food place, do not 'super-size' your meal! Once you get used to the small changes, you will find yourself making more and more changes to a healthier you.

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COUPLES HIGH BLOOD PRESSURE?

Does your spouse have high blood pressure? If so, have you had yours checked within the last year? Would you believe research shows there is at least a 10% chance that when one spouse has high blood pressure the other one does, too? The study was done on almost 4,000 US-based heterosexual couples over age 50. Some doctor recommended suggestions on lowering blood pressure are losing weight, eating a healthy, low-salt diet, exercise (something as simple as walking can be a great help), limiting alcohol.

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HOMEMADE PEPPERMINT MOUTHWASH

A local dentist recommends brushing your teeth twice a day, flossing once a day, and rinsing as needed. He also has this recipe for homemade mouthwash.

1 cup distilled water

1 tsp 3% hydrogen peroxide

1 tbsp raw honey

5 drops peppermint essential oil

Combine essential oil with honey, mix thoroughly. Add to the water and hydrogen peroxide, shake.

Rinse mouth and spit. DO NOT SWALLOW. If you make this and give as gifts, be sure to include do not swallow on the label.

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SUGAR IN BBQ SAUCE

Another caution to "hidden sugars", that is sugars you don't realize you are eating. Be cautious with BBQ sauce and as always read the nutrition labels.

DON'T AVOID SNACKING TO LOSE WEIGHT

If you are trying to lose or maintain weight you should have healthy snacks. Too many people try to avoid snacks thinking they are adding too many calories and that can be a big mistake.  Notice the word healthy is bold in the first sentence. This is not a recommendation to eat cookies, chips, candy, etc a couple of times a day. But a healthy snack, especially in the afternoon, can keep you from overeating at dinner. Overeating at dinner is one of the best ways to sabotage your weight loss or weight maintenance plan. So, what is a healthy snack? Here are some ideas: A stick of string cheese, nuts (not salty or candy coated), fresh fruit, carrots with hummus, a few chickpeas (tasty roasted), air-popped popcorn, or a handful of pretzels with hummus. This is certainly not a complete list but should give you an idea to get you started.

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KALE AND BAKED POTATO TOGETHER FOR A NUTRITIONAL PUNCH

You can improve your bodies absorption of the nutrients in these two foods by eating them together. The iron in the kale will be absorbed better because of the vitamin C in the baked potato, according to Bonnie Taub-Dix, RDN.

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SUNLIGHT FOR THAT AFTERNOON SLUMP

A few years ago, saw this article in an outdated magazine I was starting to toss out. Thought it might be helpful to some of you. Unfortunately, there are times when getting some sunshine is hard to do.

 

WALKING TO LOSE WEIGHT

If you want to shed a few pounds but you hate dieting, and who doesn't, try walking 4 times a week. According to Dr. James Rippe one can lose about 18 pounds a year by walking for 45 minutes 4 times a week. An added benefit will be other health improvements from walking. It is known to strengthen bones, so that is a good side benefit. Walking is inexpensive, easy and better than dieting any day, in my opinion. If you are dieting, add walking to your daily routine. It will enhance your dieting. I suggest you wear a good pair of shoes when walking.

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TAKE CARE OF YOUR FEET

This post is a little different but important. I think most of us have heard the saying, "When your feet hurt, you hurt all over".  It is no wonder that seems true. Did you know that a quarter of all the bones in your body are in your feet? That's right. Each foot has 26 bones which means your feet contain 52 bones. In addition to bones the feet and ankles also have 33 joints and more than 240 muscles, ligaments, nerves and tendons.  And we keep all those things busy. The average American will have logged approximately 75,000 miles on their feet by age 50. So don't just take your feet for granted, take good care of them.

Ladies are four times more likely than men to have foot problems. The experts say this is probably due to shoe choices. If the shoe hurts or doesn't fit properly, don't wear it! "Listen" to your feet when they try to tell you something.

Important tip: Feet naturally swell in the afternoon so buy shoes in the afternoon to avoid buying shoes that are too tight.

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BEWARE OF DRIED FRUITS

I often warn dieters and diabetics about eating dried fruits (one of the items that makes granola so sugary) but when I received the following from one of the health sites I follow, Everyday Health, I decided to pass it on to you exactly as I received it:

"Dried Fruit: Sugary Saboteur

Dried fruits are great sources of concentrated vitamins, minerals, and fiber, but — and it’s a big but to avoid — you have to limit your intake because you’re also getting very concentrated calories and sugar. Consider prunes, which are dried plums: Just one cup of dried prunes contains more than 400 calories and 45 grams of sugar while one cup of fresh plum has just 76 calories and 16 sugar grams. Plus, when you eat fresh fruit you get the added water content that can help you feel full."

Now you, especially diabetics, can see why I say to avoid dried fruits. That sugar content is a disaster for you and for me. No matter how you try to explain it away, that much sugar is a big "NO"!

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MUSHROOMS BOOST IMMUNITY

The hormone estrogen is involved in 75% of all breast cancer cases. Mushrooms have been shown to reduce breast cancer risk by 66%! Unique compounds in mushrooms, regardless of variety, regulate estrogen levels by blocking an enzyme known for ramping up estrogen production. Be sure you are including mushrooms in your diet. Mushrooms added to soups, salads, sauces etc. can help keep your immune cells strong.

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HOW TO FIGURE NET CARBS

Total carbs include fiber. To figure net carbs subtract the dietary fiber count and the sugar alcohols from the total carbs.

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ADD LEMON TO GREEN TEA

Green tea is known for its health benefits (see articles on this blog). Research has that adding a squeeze of lemon juice to your cup of green tea allows your body to absorb more of its protecting catechins. The experts tell us the lemon's vitamin C prevents the catechins from being degraded during digestion. This allows more of the powerful antioxidants to be absorbed by your body's cells. Lime or orange juice may be substituted.

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DIETING? IT'S OKAY TO SPLURGE!

Studies have shown that dieters who enjoy a favorite comfort food such as pizza, chips or ice cream once or twice a week actually reach their weight goals faster than other dieters! Other dieters tend to splurge everyday trying to satisfy their cravings while those with a planned splurge meal hold out for that meal.

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RED BELL PEPPERS

Red bell peppers are high in cancer-fighting carotenoids. When roasted the count is even higher. Like tomatoes, cooking concentrates these cancer-fighting compounds. Also, red bell peppers are some of the foods highest in vitamin-C.

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YAY FOR FRIED FOODS

Hallelujah! Just what we have been looking for, a study that says go ahead and eat fried foods! But before you get too excited finish reading this post. A fairly large Spanish study a few years ago found that eating fried foods posed no heart risk so long as the foods were fried in a mono- and poly-unsaturated healthy fat. This study was conducted on 40,757 adults ages 29 to 69 and was published in the British Medical Journal. The key here is to use the proper fat for frying! I can personally vouch for this fact. I love fried foods and for many years I had extremely high cholesterol and suffered a heart attack. I have inherited some cholesterol and heart problems but even so after changing my diet to only using olive, canola, or coconut oil for frying my cholesterol has been in the normal range for several years now. I do take a cholesterol medication but had taken the same meds back when it was extremely high, too. So relax, buy the proper oils and enjoy some fried foods from time to time! In fact, heart-healthy omega-3 fats are essential to a healthy diet.

SYMPTOMS OF THYROID DISORDERS

I do not know much about thyroid disorders, but I am aware they are much more prevalent than most of us realize. Dr. David Brownstein, a Family Physician, has done a lot of research and written on the subject. He is the author of the book Overcoming Thyroid Disorders as well as several other books. He has stated that the most common symptoms associated with thyroid dysfunction include the following:

• Brain fog and poor brain function
• Constipation
• Depression
• Dry skin, weight gain
• Fatigue
• Hair Falling Out
• Headaches
• Menstrual Disorders
• Poor eyebrow growth
• Sense of coldness, including hands and feet

He has also stated that a history of cardiovascular disease, psoriasis, infertility, high cholesterol, high blood pressure, as well as a history of anemia can all be related to inadequate thyroid function.

If you suffer from some of these problems and your thyroid function hasn't been checked, you may want to ask your doctor to do some thyroid testing.

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NO TO SODA, POP, SOFT DRINKS OR WHATEVER YOU CALL IT

Do not drink sodas on a regular basis but substitute water with a slice of citrus such as lemon, lime or orange. Even a slice of cucumber is a good idea. According to the American Heart Association, drinking two or more sugar-sweetened beverages a day may expand a woman's waistline and increase her risk of heart disease and diabetes. This was stated in a symposium to women but should be applied to men, too.

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SALAD DRESSINGS

Dr. A. Marc Gillinov, noted surgeon at the famed Cleveland Clinic, suggests getting rid of creamy salad dressings and making your own dressing with some type of blend of extra-virgin olive oil and balsamic vinegar with some spices to taste. Dr. Gillinov states, "Olive oil is a healthy fat that's good for your heart." Don't ruin a healthy salad by loading it down with a dressing that is not good for you!

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HEART DISEASE ADVICE

Less than 20% of women think they are at risk for heart disease even though it is the #1 killer in America. Ladies make sure you are eating a heart-healthy diet, getting enough exercise, and know the signs of a heart attack - women and men usually suffer different symptoms. There are many posts on this blog to help you with both. Take the time to read them.

SALT AND HIGH BLOOD PRESSURE

 Approximately 70% of Americans will have high blood pressure during their lifetimes. Even worse, 1 in 4 persons with hypertension (high blood pressure) have their blood pressure under control. It is a good idea to watch your sodium (salt) intake. Studies show that the higher the sodium intake, the more blood pressure increases with age. Salt causes the body to retain fluid thus causing an increase in blood volume. The increase in blood volume raises the blood pressure. One should never salt their food without tasting it first. It is beneficial to one's health to go easy on salt.

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THANKSGIVING MEAL NUTRITION

Don't feel guilty about enjoying a bountiful Thanksgiving Day meal. There's some good nutrition in the holiday meal. Eat in moderation and consider the following instead of counting calories for this one meal. 

• Pumpkins and Squashes are rich in vitamin A, potassium, fiber, calcium, and phytochemicals.
• Cranberries are rich in vitamins A, B, and C, as well as 12 essential minerals.
• Sweet Potatoes are rich in vitamin A and are a good source of potassium (it's okay to dial down the ooey, gooey topping).
• Turkey is the centerpiece of many Thanksgiving tables. Turkey breast is a good nutritional choice because it's low in fat. But if you prefer the turkey leg, indulge yourself. The dark meat is higher in fat but it's also about three times higher in zinc and iron, two minerals we often don't get enough of in the typical American diet.

Enjoy your Thanksgiving celebration.

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START YOUR DAY IN A HEALTHY WAY

If you are starting your day with coffee and a pastry, a bowl of sugary cereal, or a platter of bacon and eggs try changing that to a healthy breakfast several days a week. According to Anne VanBeber, R.D. and a professor at Texas Christian University in Fort Worth, changing to a breakfast of 1 cup of oatmeal can reduce your fat and cholesterol intake by as much as 20%. Adding a slice of whole-grain toast can add more plant sterols to get your day off to a healthy start.

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EATING YOGURT MAY BE GOOD FOR YOUR HEART

Eating yogurt may be good for the heart as well as the gut. A couple of studies done a few years ago by Dr. James W. Anderson, showed that people who ate approximately 7-ounces of yogurt a day, reduced their levels of total cholesterol by almost 3%. That may not sound like much, but according to Dr. Anderson even that small amount of reduction is important because for every 1% drop in total cholesterol, heart-disease risk goes down 2 to 3-percent. Remember, not all yogurt is the same. I recommend you buy yogurt that contains 'active cultures'. And remember buying plain yogurt and adding your own fresh fruit, etc is better for you than some of the yogurts that have a lot of sugar added.

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EUCALYPTUS

Eucalyptus, an herb from Australia, is great at easing congestion. You will find it as an ingredient in many over-the-counter medications such as VapoRubs, nasal decongestants, cough suppressants, etc. Eucalyptus contains the chemical eucalyptol which contains both decongestant and antiseptic powers. However, one should never ingest eucalyptus oil! Note that teas and internal uses such as cough suppressants that contain eucalyptus use the leaves which are very safe.

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DAILY FRUIT AND VEGETABLE SERVINGS

Children over six years of age as well as adults, should be getting 5 servings of fruits and vegetables a day just to meet the minimum USDA recommended requirements. To help you know if you and your children are meeting that goal, below are some serving portion sizes. 

• 1/2 cup of cooked, canned or chopped fresh fruit and most vegetables
• 1 cup of raw, leafy greens such as kale, spinach, and other salad greens
• 1 medium tomato or 5 cherry tomatoes
• 3/4 cup juice
• 10 French fries
• 1/2 cup tomato or spaghetti sauce
• 1 medium apple, peach, banana, orange, 1 large kiwi-

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WATER AND THE BODY

 Water is one thing the body must have to survive. The body needs water more than most anything else except oxygen. Did you realize that as little as a 2% loss of water, the body becomes fatigued. As little as a 10% loss can cause serious problems and a week without water can be fatal. Consider the following:

• Approximately 90% of the blood is made up of water
• Water composes 75% of the brain
• Water accounts for 22% of the bones
• Water makes up 75% of muscles

The average adult needs 1 1/2 to 2 quarts of water a day, more if they are large, very active physically or drink a lot of caffeine products which act as diuretics.

Make sure you drink enough water to keep your body is good condition.

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DO YOU NEED TO CHANGE YOUR OIL?

Dr. A. Marc Gillinov, cardiac surgeon and surgical director at the Cleveland Clinic says many of us need to change our oil! He is talking about cooking oils. Dr. Gillinov suggests swapping other types of cooking oil for extra-virgin olive oil or canola oil. He went on to say, "They are low in saturated fats and a source of heart-healthy omega-3 fatty acids."

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PROTEIN FOR WEIGHT LOSS

If you are dieting and feeling proud that you are only eating three meals a day, you are doing it wrong. According to health expert and certified trainer Kim Lyons, you quash cravings by doing mini-meals. As a diabetic I have been doing this now for years but it is an important way for anyone to eat. Have three meals a day with a protein mid-morning and mid-afternoon snack. Why protein? Protein will regulate your blood sugar and keep you from crashing later. When I say snack I mean snack, not another meal. Here are some healthy suggestions for those "mid" snacks; small amount of a lean meat, tofu, low-fat cheese stick, boiled egg, nut butters, etc. It is okay to add a small amount of carbs, but the main focus should be protein.

The protein in the nut butter makes this apple a much healthier snack than the apple alone.

EVER HEAR OF THE NUTRIENT APIGENIN?

I have to say that with all my nutritional/medical research I had never heard of the nutrient apigenin. That is until a read about a lab study done at Ohio State University in 2012 or 13, I believe. The study found that this nutrient which is found in peppermint, parsley, oranges, etc may have cancer-fighting superpowers. The study found that apigenin triggered cancer cells to kill themselves off. Interesting and might make it worth your while to add more oranges, peppermint, or parsley to your diet.

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DR. STEVEN NISSEN, FORMER CHAIR OF THE CARDIOLOGY DEPT. CLEVELAND CLINIC, ON DIET AND HEART HEALTH

According to Dr. Steven Nissen, former chair of the cardiology department of the Cleveland Clinic, today's 75-year-old can live to be 90 or 95. But there are some things to do and not do to stay healthy, especially heart healthy. Here is his #1 thing to stay away from: Fad Diets! He says there are many diet books out there and all are mostly contradictory. "One will say eat no fat. The next one will say eat no carbs. They're all wrong. None of these diets is healthy or appropriate for cardiac health." That is a quote from Dr. Nissen. His #2 thing to stay away from is dietary supplements. He stated, "There's no way to know what's in them (they are largely unregulated).

He says heart health is determined by the quantity and types of foods one eats. He cited a recent study in the New England Journal of Medicine that looked at a low-fat diet versus a Mediterranean-style diet. Those who consumed a diet rich in olive oil and nuts (both have fat content, but they are good fats) had a much lower risk for heart disease. That would be a Mediterranean-style diet.

Note: Dr. Nissen is semi-retired now, but he still does some attending at the Cleveland Clinic.

NUTRITIONAL BAR TIP

When grabbing a nutritional bar always check out the sugar content then look to see where the sugar comes from. Does it come from fruit or refined sugar? And remember this, once that nutritional bar is coated in chocolate or yogurt it has added calories! Always read labels to decide what is best for you.

Note: This stock photo is not a brand endorsement. It is used solely as a photo prop.